Breaking the Wall

June 2017

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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, and Mary.  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: 155.72 Year: 1615.26
Saucony Type A Lifetime Miles: 606.85
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Black Crocs 2 Lifetime Miles: 2604.35
Khaki Crocs 1 Lifetime Miles: 1046.69
Camouflage Crocs 1 Lifetime Miles: 1379.16
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
122.075.5526.231.87155.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.620.000.120.3710.11

Fast Running Friend Workout - 2017-06-01 09:08:45
Workout Totals: Distance10.116Time1:17:08.20Pace7:37.51
Did 200 time trials on the track with the kids today. Joseph ran 31.7, Jacob 32.1, William 36.8, Stephen 42.6. Matthew set a record in 400 breaking 2:00 for the first time without holding the hand - 1:54.5. His splits were 24,28,32,30. He overcame the severe crash in the second half and maintained a decent pace. I did a total of a little over 10, more or less usual distances for the kids.
Leg 1:Distance0.248Time2:07.40Pace8:33.71
400 - with Matthew - first try.
Leg 2:Distance0.500Time4:49.90Pace9:39.80
Jogged a bit more to warm up.
Leg 3:Distance0.124Time0:32.50Pace4:22.10
Joseph and Jacob - 200.
Split 1:Distance0.124Time0:31.70Pace4:15.65
Cumilative:Distance0.124Time0:31.70Pace4:15.65
Joseph
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.124Time0:32.50Pace4:22.10
Jacob.
Leg 4:Distance0.124Time0:36.80Pace4:56.77
William - 200.
Leg 5:Distance0.124Time0:42.60Pace5:43.55
Stephen - 200.
Leg 6:Distance0.248Time1:54.50Pace7:41.69
Matthew 400 - second try.
Leg 7:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob - 200.
Leg 8:Distance0.124Time0:42.70Pace5:44.35
Stephen - 200, second try.
Leg 9:Distance1.000Time9:15.80Pace9:15.80
More distance on the track.
Leg 10:Distance1.000Time8:07.60Pace8:07.60
Do not remember who this was with, probably Joseph and Jacob.
Leg 11:Distance6.500Time47:46.30Pace7:20.97
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.002.000.0012.12

Fast Running Friend Workout - 2017-06-02 08:16:22
Workout Totals: Distance12.115Time1:34:49.10Pace7:49.59
Did a track workout with Julia (Jacob helped a little bit) - 2000 in 8:34, then 1000 in 3:59, and 600 in 2:22. She was struggling today but completed the workout. Then ran a 2 mile tempo on the ward course (out and back, hills) in 11:32. Usual distances for everybody today.
Leg 1:Distance2.040Time17:37.60Pace8:38.43
With Stephen and William.
Leg 2:Distance1.000Time7:39.40Pace7:39.40
With William - I think.
Leg 3:Distance0.900Time7:49.50Pace8:41.67
To the track with Julia and Jacob.
Leg 4:Distance1.242Time8:34.10Pace6:53.93
2000 on the track with Julia and Jacob.
Leg 5:Distance0.000Time0:01.90Pace0:00.00
False start.
Leg 6:Distance0.622Time3:59.20Pace6:24.57
1000 on the track with Julia.
Leg 7:Distance0.124Time1:24.30Pace11:19.84
Recovery.
Leg 8:Distance0.373Time2:22.50Pace6:22.04
600 on the track with Julia.
Leg 9:Distance1.050Time9:44.80Pace9:16.95
Back to the house.
Leg 10:Distance0.500Time3:58.50Pace7:57.00
Jog to the start of the 2 mile tempo course.
Leg 11:Distance2.000Time11:32.50Pace5:46.25
2 mile tempo on the ward course .
Leg 12:Distance0.500Time4:10.80Pace8:21.60
Cool-down.
Leg 13:Distance0.624Time4:59.40Pace7:59.81
To the park alone.
Leg 14:Distance0.520Time4:43.30Pace9:04.81
With Matthew at the park.
Leg 15:Distance0.620Time6:11.30Pace9:58.87
Back to the house with Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.710.004.000.0016.71

Fast Running Friend Workout - 2017-06-03 07:44:09
Workout Totals: Distance16.709Time2:13:35.90Pace7:59.74
Did 2x2 down the canyon today in the middle of 12, and then for the last repeat of sorts ran 1500 on the track in the USATF meet. It went better than I expected. I was hoping for about 11:20 for the two mile intervals, but was able to do 11:06/11:01. Then I was able to run 4:59.07 in the 1500. Our boys ran as well:

Joseph 5:08.67 official track PR, though he split faster in 1 mile time trial
Jacob 5:18.69
William 5:51.84 PR
Stephen 6:36.72 PR and much better quality than his 7:17 mile - this one is worth 7:08. Perfect splits too - 1:46,1:46,1:47, and 1:16 (1:42 pace) for the last 300.

Then we ran a cool-down with Evan Coon, a 13-year-old boy that outkicked me by a second in the last 100. Jayden Fitzgarrald won the heat with 4:53.

Leg 1:Distance4.030Time30:30.70Pace7:34.27
Warm-up.
Leg 2:Distance2.000Time11:06.00Pace5:33.00
First interval.
Leg 3:Distance2.000Time16:00.60Pace8:00.30
Recovery.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance2.030Time15:35.50Pace7:40.84
Back to the house.
Leg 6:Distance0.298Time2:22.80Pace7:59.19
Warm-up for 1500.
Leg 7:Distance0.000Time6:38.50Pace0:00.00
Timed William and Stephen (a bit off).
Split 1:Distance0.000Time5:53.20Pace0:00.00
Cumilative:Distance0.000Time5:53.20Pace0:00.00
Split 2:Distance0.000Time0:45.30Pace0:00.00
Cumilative:Distance0.000Time6:38.50Pace0:00.00
Leg 8:Distance0.000Time5:18.90Pace0:00.00
Timed Joseph and Jacob - a bit off as well.
Split 1:Distance0.000Time5:09.60Pace0:00.00
Cumilative:Distance0.000Time5:09.60Pace0:00.00
Split 2:Distance0.000Time0:09.30Pace0:00.00
Cumilative:Distance0.000Time5:18.90Pace0:00.00
Leg 9:Distance0.931Time4:58.90Pace5:21.05
1500 race. Splits 76, 82, 80, and about the same pace to the finish.
Leg 10:Distance2.900Time25:20.50Pace8:44.31
Cool-down.
Leg 11:Distance0.520Time4:42.00Pace9:02.31
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.020.002.250.2510.52

Fast Running Friend Workout - 2017-06-05 08:14:10
Workout Totals: Distance10.520Time1:17:55.70Pace7:24.46
Paced Julia through a workout - 2 miles in a fartlek on the hilly ward course, then 1 more mile down on that same course. Paced Stephen on that same course - he got 15:35.9 in spite of the fall at the end. Very even splits, nothing slower than 2:04 which was on the worst part of the course. Then finished the run with Joseph, Jacob, and William - they did their usual 0.25 pickups at the end, except this time Joseph and Jacob joined William for his.

Then ran that same course myself. It was tough - I think the 20 mile run on Saturday + fast Sunday gave me a good glycogen dump. I barely broke 12:00.

Jenny did 6, I think, with a tempo pickup at the end.
Leg 1:Distance0.500Time4:23.10Pace8:46.20
Warm-up.
Leg 2:Distance2.000Time14:27.50Pace7:13.75
Pace Julia through a 2 mile fartlek on the hills.
Leg 3:Distance1.000Time7:04.40Pace7:04.40
Paced Julia for a mostly downhill mile.
Leg 4:Distance0.500Time5:07.10Pace10:14.20
Cool-down with Julia.
Leg 5:Distance2.000Time15:35.90Pace7:47.95
Paced Stephen with Joseph, Jacob, and William helping.
Leg 6:Distance1.000Time7:32.70Pace7:32.70
With William, Joseph, and Jacob - 0.25 pickup at the end.
Split 1:Distance0.750Time6:03.60Pace8:04.80
Cumilative:Distance0.750Time6:03.60Pace8:04.80
Split 2:Distance0.250Time1:29.10Pace5:56.40
Cumilative:Distance1.000Time7:32.70Pace7:32.70
Leg 7:Distance1.000Time7:19.50Pace7:19.50
With Joseph and Jacob, 0.25 fast at the end.
Split 1:Distance0.750Time5:58.10Pace7:57.47
Cumilative:Distance0.750Time5:58.10Pace7:57.47
Split 2:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance1.000Time7:19.50Pace7:19.50
Leg 8:Distance2.000Time11:57.30Pace5:58.65
2 mile tempo on the ward course - hills.
Leg 9:Distance0.520Time4:28.20Pace8:35.77
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.002.000.0011.04

Fast Running Friend Workout - 2017-06-06 08:08:00
Workout Totals: Distance11.040Time1:22:08.80Pace7:26.45
Paced Sarah through her 2 mile tempo in 16:05, then ran back and ran that same course myself in 11:01. Sarah lost a few seconds on trying to avoid a collision with a biker.

Usual distances for the kids.

I felt sluggish at the start of my tempo, but was able to find a rhythm. Much better than yesterday.
Leg 1:Distance0.970Time8:25.30Pace8:40.93
Warm-up - part with Sarah.
Leg 2:Distance2.000Time16:05.10Pace8:02.55
Paced Sarah through 2 miles down the canyon.
Leg 3:Distance2.000Time15:37.50Pace7:48.75
Back on the same stretch - easy pace.
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Tempo down the same stretch.
Leg 5:Distance3.030Time22:51.20Pace7:32.54
Cool-down back to the car.
Leg 6:Distance1.040Time8:08.20Pace7:49.42
At the park.
Split 1:Distance0.520Time4:35.30Pace8:49.42
Cumilative:Distance0.520Time4:35.30Pace8:49.42
With Matthew.
Split 2:Distance0.520Time3:32.90Pace6:49.42
Cumilative:Distance1.040Time8:08.20Pace7:49.42
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.890.000.500.7511.14

Fast Running Friend Workout - 2017-06-07 08:29:28
Workout Totals: Distance11.140Time1:25:57.40Pace7:42.96
Usual runs with the kids with pickups for 0.25 with Joseph, Jacob, William, and Julia. Usual runs for everybody. Did 0.5 pickup uphill at the end in 2:53.
Leg 1:Distance2.040Time17:35.20Pace8:37.25
With William and Stephen.
Leg 2:Distance1.000Time7:51.90Pace7:51.90
With William - 0.25 pickup.
Split 1:Distance0.750Time6:23.10Pace8:30.80
Cumilative:Distance0.750Time6:23.10Pace8:30.80
Split 2:Distance0.250Time1:28.80Pace5:55.20
Cumilative:Distance1.000Time7:51.90Pace7:51.90
Leg 3:Distance0.570Time3:54.80Pace6:51.93
Met Julia and ran a fast 0.25 with her.
Split 1:Distance0.320Time2:28.30Pace7:43.44
Cumilative:Distance0.320Time2:28.30Pace7:43.44
Split 2:Distance0.250Time1:26.50Pace5:46.00
Cumilative:Distance0.570Time3:54.80Pace6:51.93
Leg 4:Distance4.000Time31:08.30Pace7:47.08
With Joseph and Jacob - fast 0.25 at the end.
Split 1:Distance3.750Time29:47.90Pace7:56.77
Cumilative:Distance3.750Time29:47.90Pace7:56.77
Split 2:Distance0.250Time1:20.40Pace5:21.60
Cumilative:Distance4.000Time31:08.30Pace7:47.08
Leg 5:Distance3.010Time20:46.30Pace6:54.05
Alone - pickup for 0.5 uphill.
Split 1:Distance2.510Time17:52.60Pace7:07.33
Cumilative:Distance2.510Time17:52.60Pace7:07.33
Split 2:Distance0.500Time2:53.70Pace5:47.40
Cumilative:Distance3.010Time20:46.30Pace6:54.05
Leg 6:Distance0.520Time4:40.90Pace9:00.19
With Matthew at the park.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-08 08:28:18
Workout Totals: Distance10.560Time1:25:17.60Pace8:04.62
Drove with Jenny to the airport early in the morning and picked up Polina Carlson. Hyrum asked us if she could stay with us for the UVM Half. She will be here until Tuesday. Usual runs, usual distances for the kids, easy pace.
Leg 1:Distance2.040Time17:32.00Pace8:35.69
With William and Stephen - I think.
Leg 2:Distance1.000Time8:13.70Pace8:13.70
Do not remember - I think this was with William.
Leg 3:Distance4.000Time32:54.60Pace8:13.65
With Joseph and Jacob.
Leg 4:Distance3.000Time21:50.50Pace7:16.83
Alone.
Leg 5:Distance0.520Time4:46.80Pace9:11.54
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.920.000.000.007.92

Fast Running Friend Workout - 2017-06-09 08:03:22
Workout Totals: Distance7.920Time1:27:57.40Pace11:06.34
A bit of a taper for the UV Half tomorrow. Paced Sarah through 2 miles down the canyon in 15:55 - her first time under 16:00 in this workout. Then spoke at the expo, then drove the kids to the USATF Utah track championship. The conditions were the worst I have ever seen - Corner Canyon track is very windy - we were getting 20 mph, and the starting time of 5 pm made it so the race was run in 98F. I told the kids the goal was to finish (in one piece) :-) They did:

Joseph 11:51
Jacob 12:10
Jenny 12:51
Julia 13:58

Joseph won 11-12 competitively, Jenny and Julia won their divisions via absence of competitors. I wonder if you are the only entrant and you DNF if you would still be considered a winner :-)

On the positive side of things, the winners got cool USATF Champion shirts.
Leg 1:Distance1.000Time9:22.40Pace9:22.40
Warm-up with Sarah.
Leg 2:Distance2.000Time15:55.60Pace7:57.80
Paced Sarah through a 2 mile tempo down the canyon.
Leg 3:Distance4.400Time31:41.50Pace7:12.16
More distance afterwards.
Leg 4:Distance0.000Time13:59.00Pace0:00.00
Timed Jenny and Julia - 3000.
Split 1:Distance0.000Time12:53.70Pace0:00.00
Cumilative:Distance0.000Time12:53.70Pace0:00.00
Split 2:Distance0.000Time1:05.30Pace0:00.00
Cumilative:Distance0.000Time13:59.00Pace0:00.00
Leg 5:Distance0.000Time12:10.90Pace0:00.00
Timed Joseph and Jacob - 3000.
Split 1:Distance0.000Time11:51.80Pace0:00.00
Cumilative:Distance0.000Time11:51.80Pace0:00.00
Split 2:Distance0.000Time0:19.10Pace0:00.00
Cumilative:Distance0.000Time12:10.90Pace0:00.00
Leg 6:Distance0.520Time4:48.00Pace9:13.85
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.450.0013.110.0020.56

Fast Running Friend Workout - 2017-06-10 05:29:18
Workout Totals: Distance20.558Time2:17:28.60Pace6:41.24
Utah Valley Half, 1:15:04, 11th overall, really 3rd master, but got 2nd master award because Scott Keate finished 5th overall - $100.

Another race "out of a hat" this year. Apparently my little tweaks - sweet potatoes for lunch, almost daily 2 mile tempos, and additional jogging after Matthew's runs have done me some good. This is a course PR for me (though I should add that when I was younger I was running the full and split faster in the first half - though never in the second), and almost master's PR - missed it by 22 seconds. Well, I do not count my 1:08:59 at Big Cottonwood Half as a PR of any kind. I think 2000 feet of elevation drop for the half - even at altitude - falls under the Russian saying "С горы и свинья рысак" - "A pig can go as fast as a race horse on a downhill".

My original plan was to run with Polina for some time and then see what happens. She told me she wanted to attack the course record of 1:13:32. The plan was clearly ambitious as she had never raced at altitude before, but it was not impossible given that her half PR was 1:13:35 in Fontana (aided course), though it does fall into the Big Cottonwood category, however she had 1:14:49 in Virginia Beach (record-eligible course) to her credit as well. So I looked at the splits Benjamin and I had when I paced him 4 years ago, adjusted them a bit, and came up with a schedule that would give her a chance for the record if she had a strong finish (5:30 pace for the last few miles). We hit the first two miles right on the dot in 5:35/5:36. Then the altitude got to her, and did so big time. But in spite of the trouble, she survived enough to finish second in 1:18:51. She got passed by Samantha Diaz from Wyoming at around mile 9 who ended up with 1:17:00 barely missing the $250 bonus due to not being right at the starting line when the gun went off.

I asked Polina afterwards if she regretted not just pacing for the win + sub-1:17:00 bonus, she said no. Come to think of it, if 5:35 pace early on caused that much trouble, perhaps Samantha's 5:30 pace towards the end would have done a similar amount of damage, so perhaps the end result would have been the same. Or maybe not, we will never know.

At that point, both Polina and I were drafting behind Glynn Handley.

The pace felt aggressive to me, so I considered falling back and staying with Polina, but decided to take the risk and go with Glynn. The risk ended up being the right decision, as Glynn paced me perfectly to the best time I had in me today.

I felt better than expected on the uphill in the third mile, but it was not good enough to keep up with Glynn. He put a gap of around maybe 5-10 seconds on me. When we crested the hill I had an interesting experience. I prayed to know what to do, and I felt a prompting - do what it takes to catch him, then you will be able to stay with him for a while. I doubted at first - the pace was aggressive to begin with, both in terms of numbers relative to my training and how I felt. I got dropped. Now I need to close the gap. If I do, I would have to run all out and be ready to be done when I catch up.

But in absence of anything else, when we got to the steep downhill I hit the gas pedal. I know I can be aggressive on steep downhills and get away with it. Amazingly Glynn started coming back to me, and by about 4 miles or shortly after I miraculously regained the contact.

After that I ran with Glynn all the way until he dropped me at the last mile. Colin Gill caught up to us around 11, ran with us, and then made a decisive move closing in something like 5:20. What was he doing in the back anyway?

We caught Jacob Kuntz around 12, I was able to drop him with about 0.5 to go after Glynn and Colin had dropped me, but then he started his kick and passed me back.

Top 20 mixed gender:

1 Nicolas Montanez 1:04:29
2 Brett Hales 1:06:33
3 Dylan Marx 1:06:41
4 Travis Fuller 1:06:47
5 Scott Keate 1:09:47
6 Riley Cook 1:10:13
7 Iain Hunter 1:10:32
8 Colin Gill 1:14:29
9 Glynn Hadley 1:14:56
10 Jacob Kuntz 1:14:59
11 Alexander Pachev 1:15:04
12 Samantha Diaz 1:17:00
13 Thom Kuehls 1:18:39
14 Polina Carlson 1:18:51
15 Merrilee Blackham 1:19:25
16 Sylvia Bedford 1:20:10
17 Tanner Rogers 1:21:01
18 Reagan Badger 1:21:16
19 Mark Payne 1:21:25
20 Jeff Gagon 1:22:05

In the afternoon we went to the USATF Utah state championship. Boys ran the 800. It was windy, but not as hot, so the times were while not awesome, at least not of death march quality:

Joseph 2:37
Jacob 2:41
William 2:59
Stephen 3:26

Joseph and Jacob went 1-2, William faced some unusually tough competition and his time got him last place out of 7, Stephen was 2nd out of 2, first place was 3:13.



Leg 1:Distance1.609Time12:52.40Pace8:00.05
Warm-up.
Leg 2:Distance13.109Time1:15:03.70Pace5:43.56
Race.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance1.000Time5:35.20Pace5:35.20
Cumilative:Distance1.000Time5:35.20Pace5:35.20
Split 3:Distance1.000Time5:35.90Pace5:35.90
Cumilative:Distance2.000Time11:11.10Pace5:35.55
Split 4:Distance2.000Time11:39.30Pace5:49.65
Cumilative:Distance4.000Time22:50.40Pace5:42.60
Split 5:Distance1.000Time5:22.90Pace5:22.90
Cumilative:Distance5.000Time28:13.30Pace5:38.66
Split 6:Distance1.000Time5:38.20Pace5:38.20
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 7:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance6.000Time33:51.50Pace5:38.58
Split 8:Distance1.000Time5:44.40Pace5:44.40
Cumilative:Distance7.000Time39:35.90Pace5:39.41
Split 9:Distance2.000Time11:32.20Pace5:46.10
Cumilative:Distance9.000Time51:08.10Pace5:40.90
Split 10:Distance1.000Time5:44.10Pace5:44.10
Cumilative:Distance10.000Time56:52.20Pace5:41.22
Split 11:Distance1.000Time5:52.10Pace5:52.10
Cumilative:Distance11.000Time1:02:44.30Pace5:42.21
Split 12:Distance1.000Time5:51.10Pace5:51.10
Cumilative:Distance12.000Time1:08:35.40Pace5:42.95
Split 13:Distance1.109Time6:28.30Pace5:50.14
Cumilative:Distance13.109Time1:15:03.70Pace5:43.56
Leg 3:Distance4.640Time37:43.30Pace8:07.78
To the house from the finish.
Leg 4:Distance0.600Time5:40.40Pace9:27.33
With Matthew, Sarah, and the gang of boys to the park.
Leg 5:Distance0.600Time6:08.80Pace10:14.67
Back from the park with the same gang.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.770.550.250.0011.57

Fast Running Friend Workout - 2017-06-12 07:49:08
Workout Totals: Distance11.570Time1:31:00.00Pace7:51.91
Easy run. Usual distances for everybody. Polina joined us today.
Leg 1:Distance4.000Time32:27.60Pace8:06.90
With Joseph, Jacob, and Polina.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jenny, William, Stephen, and Polina.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Jenny, William, and Polina. William and I did a pickup.
Split 1:Distance0.750Time6:03.20Pace8:04.27
Cumilative:Distance0.750Time6:03.20Pace8:04.27
Split 2:Distance0.250Time1:25.50Pace5:42.00
Cumilative:Distance1.000Time7:28.70Pace7:28.70
Leg 4:Distance4.010Time29:56.30Pace7:27.96
Started alone, caught up to Jenny, Julia, and Polina, then ran Jenny's last fast mile with her.
Split 1:Distance0.550Time3:14.50Pace5:53.64
Cumilative:Distance0.550Time3:14.50Pace5:53.64
Catching up.
Split 2:Distance2.460Time20:03.20Pace8:09.11
Cumilative:Distance3.010Time23:17.70Pace7:44.35
Split 3:Distance1.000Time6:38.60Pace6:38.60
Cumilative:Distance4.010Time29:56.30Pace7:27.96
Jenny's mile pickup.
Leg 5:Distance0.520Time4:53.60Pace9:24.62
With 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
6.225.000.000.0011.22

Fast Running Friend Workout - 2017-06-13 07:44:20
Workout Totals: Distance11.220Time1:25:14.50Pace7:35.84
Ran with Joseph, Jacob, Sarah, and Polina in the morning, and with Matthew at night. Jenny and Julia ran with William and Stephen - usual distances. We paced Sarah through 2 miles in 15:49. Then Polina and I did a light 5 mile tempo with 2.5 up and 2.5 down in 31:23. Jacob did the first and the last mile, Joseph did the second and the fourth. Then we cooled down. Later in the morning we took Polina to the airport.
Leg 1:Distance1.000Time9:57.00Pace9:57.00
Sarah's warm-up.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Sarah's tempo.
Leg 3:Distance5.000Time31:23.00Pace6:16.60
Tempo with Polina - Joseph and Jacob did a relay with each doing 2x1 mile.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance2.700Time23:33.40Pace8:43.48
Cool down with Joseph, Jacob, and Polina.
Leg 6:Distance0.520Time4:32.10Pace8:43.27
With 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
10.560.000.000.0010.56

Fast Running Friend Workout - 2017-06-14 09:05:29
Workout Totals: Distance10.560Time1:22:45.10Pace7:50.18
Usual distances
Leg 1:Distance2.040Time17:47.30Pace8:43.19
With Stephen and William.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With William.
Leg 3:Distance4.000Time31:21.90Pace7:50.48
With Joseph and Jacob.
Leg 4:Distance3.000Time21:21.40Pace7:07.13
Alone.
Leg 5:Distance0.520Time4:43.00Pace9:04.23
With 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
9.190.002.000.5011.69

Fast Running Friend Workout - 2017-06-15 08:35:42
Workout Totals: Distance11.690Time1:28:56.90Pace7:36.54
Leg 1:Distance2.040Time17:46.50Pace8:42.79
Leg 2:Distance1.000Time6:46.80Pace6:46.80
Leg 3:Distance4.010Time30:50.40Pace7:41.45
Split 1:Distance3.510Time27:57.90Pace7:58.03
Cumilative:Distance3.510Time27:57.90Pace7:58.03
Split 2:Distance0.500Time2:45.00Pace5:30.00
Cumilative:Distance4.010Time30:42.90Pace7:39.58
Split 3:Distance0.000Time0:07.50Pace0:00.00
Cumilative:Distance4.010Time30:50.40Pace7:41.45
Leg 4:Distance0.500Time3:59.50Pace7:59.00
Leg 5:Distance2.000Time11:49.10Pace5:54.55
Leg 6:Distance0.500Time3:58.50Pace7:57.00
Leg 7:Distance1.040Time8:17.20Pace7:58.08
Split 1:Distance0.520Time4:38.30Pace8:55.19
Cumilative:Distance0.520Time4:38.30Pace8:55.19
Split 2:Distance0.520Time3:38.90Pace7:00.96
Cumilative:Distance1.040Time8:17.20Pace7:58.08
Leg 8:Distance0.600Time5:28.90Pace9:08.17

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
122.075.5526.231.87155.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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