Breaking the Wall

Uneventful Provo River Half Marathon

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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: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
271.223.0030.6410.41315.27
Neon Crocs 3 Miles: 315.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.670.000.000.6312.30

Fast Running Friend Workout - 2020-06-01 07:42:16
Workout Totals: Distance12.300Time1:39:45.90Pace8:06.66
Easy day, mostly, total of 12, usual distances for everybody except William who added 3 miles in the evening as he decided he wanted to try 5:40 pace to failure on the track. He made it to 1009 meters.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Matthew and Jacob.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
With Matthew, William, and Jacob.
Leg 3:Distance7.000Time55:10.20Pace7:52.89
Part with the younger boys, part alone, part with Benjamin.
Leg 4:Distance0.250Time2:34.70Pace10:18.80
With Bella.
Leg 5:Distance1.050Time9:33.50Pace9:06.19
With William and Benjamin.
Leg 6:Distance0.630Time3:33.40Pace5:38.73
William's 5:40 pace to failure on the track.
Leg 7:Distance1.370Time13:16.30Pace9:41.24
Cool-down with William and Benjamin.

Neon Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.750.2512.00

Fast Running Friend Workout - 2020-06-02 07:55:36
Workout Totals: Distance12.000Time1:32:17.50Pace7:41.46
Total of 12. Did a 3 mile tempo down the canyon at 6:00 pace with a kick for 0.25 at the end. Surprised myself with 71.6. Joseph and Jacob were faster, though, Joseph had 69, Jacob 70. William ran the first 2 miles with us in 11:59. Stephen almost made it to the mile. His feet were hurting.

Other kids ran easy, usual distances.

Did 2 with Sarah in the evening.
Leg 1:Distance0.980Time7:52.90Pace8:02.55
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:38.90Pace5:52.97
Workout with Joseph and Jacob.
Split 1:Distance2.750Time16:27.30Pace5:59.02
Cumilative:Distance2.750Time16:27.30Pace5:59.02
Split 2:Distance0.250Time1:11.60Pace4:46.40
Cumilative:Distance3.000Time17:38.90Pace5:52.97
 
Leg 3:Distance6.020Time48:00.90Pace7:58.55
Cool-down/distance, part with Joseph and Jacob.
Leg 4:Distance2.000Time18:44.80Pace9:22.40
With Sarah.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.002.0012.12

Fast Running Friend Workout - 2020-06-03 07:45:05
Workout Totals: Distance12.120Time1:33:25.20Pace7:42.48
Total of about 12. Did a workout with William - 4x0.5 down the canyon with about 0.1 recovery. Stephen did the first 0.25 on each of those. William improved - was able to hold 2:49-2:51 range, and then closed in 2:43.

Easy runs for everybody else.
Leg 1:Distance3.000Time22:26.70Pace7:28.90
Alone.
Leg 2:Distance0.520Time4:45.20Pace9:08.46
Warm-up with William and Stephen.
Leg 3:Distance2.300Time14:47.00Pace6:25.65
Workout with William - part with Stephen, a bit of help from Benjamin.
Split 1:Distance0.500Time2:49.20Pace5:38.40
Cumilative:Distance0.500Time2:49.20Pace5:38.40
Split 2:Distance0.100Time1:07.00Pace11:10.00
Cumilative:Distance0.600Time3:56.20Pace6:33.67
Split 3:Distance0.500Time2:51.90Pace5:43.80
Cumilative:Distance1.100Time6:48.10Pace6:11.00
Split 4:Distance0.100Time1:09.70Pace11:37.00
Cumilative:Distance1.200Time7:57.80Pace6:38.17
Split 5:Distance0.500Time2:51.00Pace5:42.00
Cumilative:Distance1.700Time10:48.80Pace6:21.65
Split 6:Distance0.100Time1:15.20Pace12:32.00
Cumilative:Distance1.800Time12:04.00Pace6:42.22
Split 7:Distance0.500Time2:43.00Pace5:26.00
Cumilative:Distance2.300Time14:47.00Pace6:25.65
 
Leg 4:Distance3.300Time27:35.50Pace8:21.67
Cool-down - part with William and Stephen.
Leg 5:Distance3.000Time23:50.80Pace7:56.93
With Benjamin.

Neon Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.980.000.001.1211.10

Fast Running Friend Workout - 2020-06-04 07:59:56
Workout Totals: Distance11.104Time1:28:34.00Pace7:58.57
Mostly easy 12 for me. Benjamin did 2x1 mile down the canyon, 4:27 (PR), 4:37. Unfortunately, looks like this was too much for him as he appears to have strained a ligament in the hip, and would need to take it easy for the next few days for it to heal.

I did not want to do a workout, but did a solidarity mile initially intending to run a bit sub-6:00, but then I found some motivation in the middle, sped up a bit, and ended up with 5:28.

In the evening William wanted to run an all out 200 on the track, I did it with him, and we got 32.3, which is a new PR for him by a second. Matthew did 40 seconds and ran a rabbit for William to catch.
Leg 1:Distance4.100Time33:48.30Pace8:14.71
Part with Benjamin, part alone.
Leg 2:Distance1.000Time5:28.70Pace5:28.70
Alone.
Leg 3:Distance3.700Time29:24.20Pace7:56.81
With Benjamin.
Leg 4:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 5:Distance2.054Time17:18.60Pace8:25.65
Matthew's run with Joseph, Jacob, William, and Benjamin joining.
Split 1:Distance0.930Time8:21.90Pace8:59.68
Cumilative:Distance0.930Time8:21.90Pace8:59.68
Split 2:Distance0.124Time0:32.30Pace4:20.48
Cumilative:Distance1.054Time8:54.20Pace8:26.83
Split 3:Distance1.000Time8:24.40Pace8:24.40
Cumilative:Distance2.054Time17:18.60Pace8:25.65
 

Neon Crocs 3 Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2020-06-05 08:03:38
Workout Totals: Distance8.000Time1:00:49.50Pace7:36.19
Only 8 today. Joseph and Jacob did 5. A bit of a taper for the uneventful half tomorrow.
Leg 1:Distance2.000Time14:28.10Pace7:14.05
Alone.
Leg 2:Distance6.000Time46:21.40Pace7:43.57
With Jenny, part with Benjamin.

Neon Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.002.750.2516.25

Fast Running Friend Workout - 2020-06-06 07:48:08
Workout Totals: Distance16.250Time2:07:14.30Pace7:49.80
Total of about 16.

Chad, Jamison, Benjamin, and I were planning to run the uneventful half in the old Provo River half course, with Joseph, Jacob and William doing a relay. However, it was raining, and Benjamin had an injury in the hip, so we decided to try next week instead, and this week just do a 3 mile tempo with a kick down the canyon.

Benjamin did a light tempo at a bit sub-5:20 - 15:58, and only 8 total - his hip is still bothering him.

Joseph, Jacob, William, Chad, Jamison and I ran a controlled effort - a bit sub-6:00 for the first 2.75, and then all except William kicked, for William just being there and holding the pace was a breakthrough. Chad ran 64 high, Joseph 66, Jacob 69, I got 71, Jamison 79, William kept the pace - 89.

This was a breakthrough run for William - first time sub-6:00 over 3 miles on this course.

In the evening it was raining. I ran with Jenny and Matthew. Jenny stopped to stretch her side, and Matthew and I kept running. It was cold but not too cold - 57 F, but Jenny somehow got hypothermia from that - afterwards she could not run back home, but was able to walk home with occasional running. I wonder if she has something off with her health if she can so easily go into hypothermia.
Leg 1:Distance0.980Time8:37.30Pace8:47.86
Warm-up.
Leg 2:Distance3.000Time17:48.70Pace5:56.23
3 mile tempo with the kick + waiting for William.
Split 1:Distance2.750Time16:19.20Pace5:56.07
Cumilative:Distance2.750Time16:19.20Pace5:56.07
Split 2:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance3.000Time17:30.40Pace5:50.13
Split 3:Distance0.000Time0:18.30Pace0:00.00
Cumilative:Distance3.000Time17:48.70Pace5:56.23
 
Leg 3:Distance4.020Time32:39.20Pace8:07.36
Cool-down/distance with everybody.
Leg 4:Distance5.000Time41:34.90Pace8:18.98
Back to the car with Chad, Jamison, and Stephen.
Leg 5:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 6:Distance3.000Time23:58.70Pace7:59.57
With Matthew, part with Jenny.

Neon Crocs 3 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

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

Fast Running Friend Workout - 2020-06-08 08:07:53
Workout Totals: Distance12.000Time1:30:09.20Pace7:30.77
Easy runs, total of 12 for me, usual distances for the kids, except for Benjamin - he is dealing with his hip strain, ran reduced mileage.
Leg 1:Distance9.000Time1:06:26.00Pace7:22.89
Part with Jacob, part alone, part with Benjamin.
Leg 2:Distance2.000Time15:58.00Pace7:59.00
With Joseph and Jacob.
Leg 3:Distance1.000Time7:45.20Pace7:45.20
Alone.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.051.000.000.0012.05

Fast Running Friend Workout - 2020-06-09 08:06:21
Workout Totals: Distance12.050Time1:36:17.00Pace7:59.42
Total of 12, easy runs for everybody except Stephen, who attempted a mile time trial, made it to 800 in 3:02, and then just did not have it and finished in 6:24. Benjamin was able to run 12 at an easy pace.
Leg 1:Distance1.050Time9:13.50Pace8:47.14
Warm-up with Stephen and Jacob.
Leg 2:Distance1.000Time6:24.70Pace6:24.70
Stephen's mile time trials.
Leg 3:Distance1.000Time9:07.30Pace9:07.30
Back to the house.
Leg 4:Distance6.000Time47:40.20Pace7:56.70
With Benjamin, part with Joseph, Jacob, and maybe William.
Leg 5:Distance3.000Time23:51.30Pace7:57.10
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.620.3812.00

Fast Running Friend Workout - 2020-06-10 07:59:09
Workout Totals: Distance12.000Time1:29:11.20Pace7:25.93
Total of 12. Did 3 miles with Joseph and Jacob, 6:00 pace for all of it except the last 0.375, which was a kick. Jacob got 1:48, I surprised myself with a 1:49. Joseph had a side ache, but still managed 1:58. Easy runs for other kids.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
Alone.
Leg 2:Distance0.980Time8:09.40Pace8:19.39
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:43.90Pace5:54.63
Workout with Joseph and Jacob.
Split 1:Distance2.625Time15:45.60Pace6:00.23
Cumilative:Distance2.625Time15:45.60Pace6:00.23
Split 2:Distance0.375Time1:49.30Pace4:51.47
Cumilative:Distance3.000Time17:34.90Pace5:51.63
Split 3:Distance0.000Time0:09.00Pace0:00.00
Cumilative:Distance3.000Time17:43.90Pace5:54.63
Waiting for Joseph.
 
Leg 4:Distance3.020Time25:06.40Pace8:18.81
With Joseph and Jacob.
Leg 5:Distance1.500Time11:52.30Pace7:54.87
With Benjamin.
Leg 6:Distance1.500Time11:20.70Pace7:33.80
With Benjamin.

Neon Crocs 3 Miles: 12.00
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 - 2020-06-11 07:53:39
Workout Totals: Distance12.000Time1:31:41.90Pace7:38.49
Easy runs. Total of 12 for me. Usual distances for the kids. Paced Sarah through 1 mile down the canyon in 6:59 - her first sub-6:00 in 18 years. She ran 6:52 on April 1 2002, and I do not recall her breaking 7:00 ever since.
Leg 1:Distance1.000Time7:25.70Pace7:25.70
Alone.
Leg 2:Distance0.980Time7:33.60Pace7:42.86
Alone.
Leg 3:Distance1.000Time6:59.50Pace6:59.50
Paced Sarah.
Leg 4:Distance6.020Time45:55.50Pace7:37.72
Alone.
Leg 5:Distance3.000Time23:47.60Pace7:55.87
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.051.000.000.008.05

Fast Running Friend Workout - 2020-06-12 08:25:57
Workout Totals: Distance8.050Time1:01:15.20Pace7:36.55
A bit of taper before the uneventful half tomorrow. Matthew and Stephen did a mile time trial. We tried an experiment where they run together for the first 800, and then Stephen takes off to see what he can do. It did not go too well - 3:07 for the first 800, and then neither one of them was competitive. Stephen was not able to speed up and ran 6:20. Matthew slowed down to 1:45 in the next lap, and then completely gave up in the last one, so I just caught up to Benjamin and Stephen and finished with them.
Leg 1:Distance1.050Time8:48.70Pace8:23.52
Warm-up with Benjamin, Matthew, and Stephen.
Leg 2:Distance1.000Time6:20.60Pace6:20.60
Matthew and Stephen's time trial.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
Back to the house.
Leg 4:Distance5.000Time37:28.10Pace7:29.62
Alone.

Neon Crocs 3 Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:20:30, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.160.0013.110.0015.27

Fast Running Friend Workout - 2020-06-13 07:39:51
Workout Totals: Distance15.265Time1:38:09.70Pace6:25.83
Uneventful Provo River Half, 1:20:30.

Chad got 1:17:59. Jamison ran 1:22:59. Benjamin was still recovering from the hip strain, so he tried to pace Chad, then due to the altered form he started having issues with his toe, I caught up to him, he paced me for a bit, then could not even run with me, but then he figured out how to run with his toe, passed me on the uphill, and ran 5:30s the rest of the way, and finished the half in 1:16:38.

I struggled with a sustained push. I could surge for a quarter or so, but could not focus enough to hold a good pace.

Joseph and Jacob took the ACT, so they ran only 6 miles at night. Others ran their usual distances.
Leg 1:Distance1.056Time8:26.70Pace7:59.83
Warm-up.
Leg 2:Distance13.109Time1:20:30.70Pace6:08.50
The uneventful Provo River half.
Split 1:Distance6.460Time38:43.50Pace5:59.67
Cumilative:Distance6.460Time38:43.50Pace5:59.67
Bridal Veil Parking lot where letter S used to be split.
Split 2:Distance6.649Time41:47.20Pace6:17.08
Cumilative:Distance13.109Time1:20:30.70Pace6:08.50
The reset of it.
 
Leg 3:Distance1.100Time9:12.30Pace8:22.09
Cool-down.

Neon Crocs 3 Miles: 15.27
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. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.351.001.000.0012.35

Fast Running Friend Workout - 2020-06-15 07:54:13
Workout Totals: Distance12.350Time1:37:26.50Pace7:53.40
Total of 12. Decided to try a different way for Matthew and Stephen to try to get their mile records - race each other with a handicapped start based on their PRs with Matthew starting 16 seconds ahead. Jacob paced Stephen, while I paced Matthew. Matthew almost got his record with 6:27.3, Stephen mentally did not have it and ran 6:27.5.

Then I ran more miles with Benjamin and did a mile pickup in 5:47. That felt good, quite comfortable, I just need to figure out how to hold this for the full half, not sure if the loss of drive is permanent, or can be still be recovered.

In the evening Mary ran a flat out and back mile PR of 8:16 on our road mile course.
Leg 1:Distance1.050Time8:58.90Pace8:33.24
Warm-up with Stephen, Matthew, and Jacob.
Leg 2:Distance1.000Time6:27.30Pace6:27.30
Matthew's 1 mile time trial.
Leg 3:Distance1.050Time8:37.80Pace8:13.14
Back to the house.
Leg 4:Distance6.000Time46:36.00Pace7:46.00
With Benjamin.
Split 1:Distance3.050Time24:39.30Pace8:05.02
Cumilative:Distance3.050Time24:39.30Pace8:05.02
Split 2:Distance1.000Time5:47.70Pace5:47.70
Cumilative:Distance4.050Time30:27.00Pace7:31.11
Pickup down the canyon.
Split 3:Distance1.950Time16:09.00Pace8:16.92
Cumilative:Distance6.000Time46:36.00Pace7:46.00
 
Leg 5:Distance0.250Time2:31.20Pace10:04.80
With Bella.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
Mary's mile record.
Leg 7:Distance2.000Time15:58.80Pace7:59.40
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.001.000.0012.30

Fast Running Friend Workout - 2020-06-16 07:52:04
Workout Totals: Distance12.300Time1:34:49.90Pace7:42.59
12 total. Usual runs for the kids, except Stephen decided he wanted to redeem himself in the mile time trial. Part of me was skeptical, and Joseph was even more skeptical and vocal that he would have another disaster. But that made Stephen want to prove Joseph wrong, so he ran a PR of 6:09.6 - splits 91, 91, 93, 92.
Leg 1:Distance5.000Time38:42.90Pace7:44.58
With Jacob.
Split 1:Distance4.000Time32:32.80Pace8:08.20
Cumilative:Distance4.000Time32:32.80Pace8:08.20
Split 2:Distance1.000Time6:10.10Pace6:10.10
Cumilative:Distance5.000Time38:42.90Pace7:44.58
Pickup uphill.
 
Leg 2:Distance4.000Time29:54.20Pace7:28.55
Alone.
Leg 3:Distance0.250Time2:27.30Pace9:49.20
With Bella.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 5:Distance1.000Time6:09.60Pace6:09.60
Benjamin, William, and I paced Stephen in the mile.
Leg 6:Distance1.000Time8:43.40Pace8:43.40
Back to the house with the gang.

Neon Crocs 3 Miles: 12.30
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 - 2020-06-17 07:41:05
Workout Totals: Distance12.000Time1:29:38.20Pace7:28.18
12 total, did a pickup uphill at the end of 9 in the morning in 5:58. It was hard, but I was happy to be under 6:00 for that mile.
Leg 1:Distance9.000Time1:06:12.50Pace7:21.39
Part with Jacob, part alone.
Split 1:Distance8.000Time1:00:13.80Pace7:31.73
Cumilative:Distance8.000Time1:00:13.80Pace7:31.73
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance9.000Time1:06:12.50Pace7:21.39
 
Leg 2:Distance3.000Time23:25.70Pace7:48.57
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.000.8712.16

Fast Running Friend Workout - 2020-06-18 07:40:11
Workout Totals: Distance12.157Time1:36:26.30Pace7:55.96
Mile time trials for Joseph and Jacob. Joseph ran 5:10.6, a new PR - splits 74, 78, 78, 77. Jacob kept up through the first 800, then dropped back a bit, but still ran a PR of 5:15.5. I ran the first 800 with them in 2:33.7, and then the last 400 with Joseph in 77.5. William ran the first 400 with us, and the last 400 with Jacob. Benjamin paced them.
Leg 1:Distance3.000Time23:04.50Pace7:41.50
Alone.
Leg 2:Distance1.811Time14:46.30Pace8:09.40
Warm-up, strides.
Split 1:Distance1.000Time8:02.50Pace8:02.50
Cumilative:Distance1.000Time8:02.50Pace8:02.50
Split 2:Distance0.062Time0:18.80Pace5:03.23
Cumilative:Distance1.062Time8:21.30Pace7:52.03
Split 3:Distance0.187Time1:44.70Pace9:19.89
Cumilative:Distance1.249Time10:06.00Pace8:05.19
Split 4:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.311Time10:23.90Pace7:55.90
Split 5:Distance0.500Time4:22.40Pace8:44.80
Cumilative:Distance1.811Time14:46.30Pace8:09.40
 
Leg 3:Distance0.846Time5:15.50Pace6:12.93
Joseph and Jacob's mile time trial.
Split 1:Distance0.498Time2:33.70Pace5:08.63
Cumilative:Distance0.498Time2:33.70Pace5:08.63
800
Split 2:Distance0.100Time1:19.40Pace13:14.00
Cumilative:Distance0.598Time3:53.10Pace6:29.80
Recovery.
Split 3:Distance0.248Time1:17.50Pace5:12.50
Cumilative:Distance0.846Time5:10.60Pace6:07.14
Last 400.
Split 4:Distance0.000Time0:04.90Pace0:00.00
Cumilative:Distance0.846Time5:15.50Pace6:12.93
Jacob's finish.
 
Leg 4:Distance1.000Time9:01.20Pace9:01.20
Back to the house.
Leg 5:Distance1.500Time12:28.90Pace8:19.27
With Joseph.
Leg 6:Distance1.000Time7:52.70Pace7:52.70
Started with Jacob and Stephen, then we caught up to Mary and William and finished with them.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.16
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 - 2020-06-19 08:27:34
Workout Totals: Distance12.000Time1:34:25.90Pace7:52.16
12 total, easy runs, usual distances.
Leg 1:Distance1.000Time7:51.10Pace7:51.10
Alone.
Leg 2:Distance8.000Time1:03:24.10Pace7:55.51
With Benjamin, part with Jacob.
Leg 3:Distance3.000Time23:10.70Pace7:43.57
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.770.000.001.2511.02

Fast Running Friend Workout - 2020-06-20 08:32:11
Workout Totals: Distance11.020Time1:28:15.30Pace8:00.52
I had a lot of work to do today, and needed the strength, so I decided to run only 11 miles, and do only a light workout. So Joseph and Jacob did 4x0.5 with about 1 minute rest down the canyon with the target of 2:30. They did 2:29, 2:31, 2:37, then Jacob 2:37 for the last one, Joseph around 2:39. I did 3x0.25 and then 0.5 on the last one with them. William kept up - sort of - on the first 2 quarter mile intervals, then more or less gave up, was still running, but falling back.

Benjamin had issues with his back, so he just ran a total of 12 - 9+3 on grass.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
Alone.
Leg 2:Distance1.000Time8:04.60Pace8:04.60
Warm-up with the boys.
Leg 3:Distance2.000Time13:21.20Pace6:40.60
Workout.
Split 1:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.250Time2:09.20Pace8:36.80
Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance0.750Time4:44.10Pace6:18.80
Split 4:Distance0.250Time2:15.80Pace9:03.20
Cumilative:Distance1.000Time6:59.90Pace6:59.90
Split 5:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance1.250Time8:17.70Pace6:38.16
Split 6:Distance0.250Time2:25.60Pace9:42.40
Cumilative:Distance1.500Time10:43.30Pace7:08.87
Split 7:Distance0.500Time2:37.90Pace5:15.80
Cumilative:Distance2.000Time13:21.20Pace6:40.60
 
Leg 4:Distance5.020Time43:14.30Pace8:36.79
Cool-down/distance with Jacob.
Leg 5:Distance2.000Time15:51.10Pace7:55.55
With Joseph.

Neon Crocs 3 Miles: 11.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2020-06-22 08:35:11
Workout Totals: Distance12.250Time1:36:18.90Pace7:51.75
12 total. Kids ran easy. I did a 2 mile tempo down the canyon in 11:32.
Leg 1:Distance1.000Time8:36.00Pace8:36.00
With Jacob and Stephen.
Leg 2:Distance8.000Time1:00:16.20Pace7:32.03
1.5 with the kids pushing Leigha in the stroller, then some alone, and some with Rob riding along on a bike. Did 2 mile tempo run down the canyon.
Split 1:Distance4.050Time31:58.20Pace7:53.63
Cumilative:Distance4.050Time31:58.20Pace7:53.63
Split 2:Distance2.000Time11:32.10Pace5:46.05
Cumilative:Distance6.050Time43:30.30Pace7:11.45
Tempo run down the canyon.
Split 3:Distance1.950Time16:45.90Pace8:35.85
Cumilative:Distance8.000Time1:00:16.20Pace7:32.03
 
Leg 3:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 4:Distance3.000Time24:51.20Pace8:17.07
With Joseph, Jacob, Benjamin, and Julia.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2020-06-23 08:01:23
Workout Totals: Distance12.000Time1:33:28.40Pace7:47.37
Easy runs, total of 12. Benjamin still recovering from the injury, just running easy.
Leg 1:Distance3.000Time23:10.90Pace7:43.63
Alone.
Leg 2:Distance6.000Time46:44.00Pace7:47.33
With Jenny, Benjamin, Joseph, and Jacob, part with William.
Leg 3:Distance3.000Time23:33.50Pace7:51.17
With Benjamin.
Split 1:Distance2.845Time22:39.50Pace7:57.86
Cumilative:Distance2.845Time22:39.50Pace7:57.86
Split 2:Distance0.155Time0:54.00Pace5:48.39
Cumilative:Distance3.000Time23:33.50Pace7:51.17
 

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.252.0012.25

Fast Running Friend Workout - 2020-06-24 08:15:48
Workout Totals: Distance12.250Time1:32:58.00Pace7:35.35
Total of 12. Did a workout with William - 4x0.5 down the canyon with short rest, 2:47, 2:47, 2:50, 2:45. Jenny and Stephen did the first 0.25 with us on each. Joseph and Jacob did the same workout as Benjamin paced them, 2:29, 2:31, 2:34, 2:36 (Joseph 2:37).

I did a tempo pickup while adding distance, 1.125 uphill and 0.375 downhill in 7:59.
Leg 1:Distance1.000Time7:59.80Pace7:59.80
I think this was with Benjamin and Jacob.
Leg 2:Distance1.000Time8:13.00Pace8:13.00
Warm-up with the boys.and Jenny.
Leg 3:Distance2.300Time14:52.30Pace6:27.96
Workout.
Split 1:Distance0.500Time2:47.80Pace5:35.60
Cumilative:Distance0.500Time2:47.80Pace5:35.60
Split 2:Distance0.100Time1:09.90Pace11:39.00
Cumilative:Distance0.600Time3:57.70Pace6:36.17
Split 3:Distance0.500Time2:47.30Pace5:34.60
Cumilative:Distance1.100Time6:45.00Pace6:08.18
Split 4:Distance0.100Time1:13.00Pace12:10.00
Cumilative:Distance1.200Time7:58.00Pace6:38.33
Split 5:Distance0.500Time2:50.60Pace5:41.20
Cumilative:Distance1.700Time10:48.60Pace6:21.53
Split 6:Distance0.100Time1:18.60Pace13:06.00
Cumilative:Distance1.800Time12:07.20Pace6:44.00
Split 7:Distance0.500Time2:45.10Pace5:30.20
Cumilative:Distance2.300Time14:52.30Pace6:27.96
 
Leg 4:Distance4.700Time35:34.90Pace7:34.23
More distance, some with the kids, did a pickup, 1.125 uphill, 0.375 down.
Split 1:Distance3.220Time25:51.70Pace8:01.89
Cumilative:Distance3.220Time25:51.70Pace8:01.89
Split 2:Distance1.250Time7:59.00Pace6:23.20
Cumilative:Distance4.470Time33:50.70Pace7:34.30
Split 3:Distance0.230Time1:44.20Pace7:33.04
Cumilative:Distance4.700Time35:34.90Pace7:34.23
 
Leg 5:Distance0.250Time2:35.20Pace10:20.80
With Bella.
Leg 6:Distance3.000Time23:42.80Pace7:54.27
With Benjamin.

Neon Crocs 3 Miles: 12.25
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 - 2020-06-25 07:41:02
Workout Totals: Distance12.000Time1:33:22.40Pace7:46.87
Easy runs, total of 12, paced Nate in a mile time trial on the little boy course (out and back) - 6:51.
Leg 1:Distance1.000Time7:52.80Pace7:52.80
Alone.
Leg 2:Distance8.000Time1:02:16.40Pace7:47.05
With Benjamin, I think part with Jacob and William.
Leg 3:Distance1.000Time8:31.00Pace8:31.00
With Mary, Jenny, Nate, Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time6:51.20Pace6:51.20
Nate's mile time trial additionally paced by Jenny, William, Stephen, Joseph, and Jacob. He reached the goal of breaking 7.
Leg 5:Distance1.000Time7:51.00Pace7:51.00
With Joseph.

Neon Crocs 3 Miles: 12.00
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 - 2020-06-26 08:39:16
Workout Totals: Distance12.000Time1:34:09.90Pace7:50.82
Easy runs, total of 12, usual distances.
Leg 1:Distance3.000Time22:55.10Pace7:38.37
Alone.
Leg 2:Distance6.000Time47:27.30Pace7:54.55
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.50Pace7:55.83
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.380.001.661.5015.54

Fast Running Friend Workout - 2020-06-27 08:09:49
Workout Totals: Distance15.530Time1:59:25.30Pace7:41.38
Total of a bit over 15. Paced William in a down the canyon mile time trial, and he go a PR of 5:18.4. Joseph and Jacob paced him. After that Jacob ran the same mile in 5:03 with Joseph scoring a DNS. I ran the first 0.5 with Jacob in 2:31. Then Jacob and I jogged some, and did a 1.5 pickup in 8:56.

Benjamin got an adjustment from Dr. Street on Thursday, and felt like it did something for him. He says his form started feeling smoother. So today he gave it a shot, and ran a 3 mile tempo down the canyon in 14:47 (4:55, 4:58, 4:54). He said he liked how it felt.
Leg 1:Distance0.980Time7:57.30Pace8:07.04
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:18.40Pace5:18.40
William's mile.
Leg 3:Distance1.000Time8:30.30Pace8:30.30
Recovery uphill.
Leg 4:Distance9.550Time1:13:07.50Pace7:39.42
More distances with pickups.
Split 1:Distance0.500Time2:31.40Pace5:02.80
Cumilative:Distance0.500Time2:31.40Pace5:02.80
With Jacob.
Split 2:Distance0.750Time5:53.80Pace7:51.73
Cumilative:Distance1.250Time8:25.20Pace6:44.16
Split 3:Distance1.500Time8:56.00Pace5:57.33
Cumilative:Distance2.750Time17:21.20Pace6:18.62
1.5 down the canyon pickup.
Split 4:Distance6.800Time55:46.30Pace8:12.10
Cumilative:Distance9.550Time1:13:07.50Pace7:39.42
 
Leg 5:Distance2.000Time15:32.90Pace7:46.45
With Matthew.
Split 1:Distance1.845Time14:32.80Pace7:53.06
Cumilative:Distance1.845Time14:32.80Pace7:53.06
Split 2:Distance0.155Time1:00.10Pace6:27.74
Cumilative:Distance2.000Time15:32.90Pace7:46.45
Uphill pickup.
 
Leg 6:Distance1.000Time8:58.90Pace8:58.90
With Matthew and Mary.

Neon Crocs 3 Miles: 15.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

Fast Running Friend Workout - 2020-06-29 08:14:14
Workout Totals: Distance12.000Time1:31:10.00Pace7:35.83
Usual 12. Did an impromptu tempo run - 2.5 down the canyon in 14:33. Had a hard time finding the adrenaline, even said a prayer specifically for it with about a mile to go. As soon as I did, Benjamin appeared and pulled me for the rest of it. Ran the last quarter in 81.

Bella surprised me today. I was holding her hand, and we stopped at the gates, but she ended up with 8:31 for the mile on the big boy course. Mary had to work to keep up.
Leg 1:Distance9.000Time1:06:49.00Pace7:25.44
Part with the kids, part alone.
Split 1:Distance4.550Time35:20.30Pace7:46.00
Cumilative:Distance4.550Time35:20.30Pace7:46.00
Split 2:Distance2.500Time14:33.00Pace5:49.20
Cumilative:Distance7.050Time49:53.30Pace7:04.58
Split 3:Distance1.950Time16:55.70Pace8:40.87
Cumilative:Distance9.000Time1:06:49.00Pace7:25.44
 
Leg 2:Distance1.000Time8:31.50Pace8:31.50
With Mary, Bella, William, and Stephen, part with Sarah on the big boy course. Bella was holding the hand.
Leg 3:Distance2.000Time15:49.50Pace7:54.75
With Benjamin and Stephen - I think. Maybe with Matthew as well.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-06-30 08:32:20
Workout Totals: Distance12.250Time1:35:26.00Pace7:47.43
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:14.70Pace7:41.63
With Benjamin, I think part with Joseph and Jacob.
Leg 2:Distance0.250Time2:29.00Pace9:56.00
With Bella.
Leg 3:Distance2.000Time15:58.10Pace7:59.05
I think this was with Joseph, Benjamin, Stephen and Jacob - maybe other boys as well.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Benjamin and Stephen, I think.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
271.223.0030.6410.41315.27
Neon Crocs 3 Miles: 315.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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