Breaking the Wall

August 2016

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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: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
256.4210.0056.571.19324.18
Nike Double Stroller Miles: 9.72Black Crocs 2 Miles: 134.74Khaki Crocs 1 Miles: 164.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.720.000.060.199.97

Fast Running Friend Workout - 2016-08-01 07:45:56
Workout Totals: Distance9.972Time1:20:21.80Pace8:03.53
Today Joseph and Jacob wanted to do 100 meter time trials. William and Stephen joined them. They also ended up doing 200 as well. Jacob ran 15.3 in 100 and 32.1 in 200. Joseph got 15.4 in 100 and 32.0 in 200. William ran 18.3 and 38.3. Stephen got 21.3 in the 100.

Joseph's legs were sore from the 3000 race on Saturday at the start but he did the sprints anyway. I think that was a mistake. But he got PRs in 100 and 200, and now we know how much speed he has.

I told Joseph to be done after 2.5 miles of running - Jacob did 4, William 2.5, Stephen 2, Matthew 0.25, Jenny 5, Julia 4.

Benjamin and I did around 10.
 
Leg 1:Distance1.000Time9:11.30Pace9:11.30
With all of the children except Jenny and Julia. Mary and Matthew were in the stroller.
Leg 2:Distance0.000Time0:01.60Pace0:00.00
False Start.
Leg 3:Distance0.062Time0:15.30Pace4:06.77
Jacob and Joseph's 100 - I timed Jacob, Benjamin timed Joseph - we both ran along. I actually got my fastest 100 of the year, I think.
Leg 4:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100. William raced him and got 18.3.
Leg 5:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob's 200. Benjamin and I ran along to time.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
William's 200.
Leg 7:Distance1.100Time10:45.40Pace9:46.73
Back to the house with everybody.
Leg 8:Distance1.500Time11:11.80Pace7:27.87
With Benjamin and Jacob.
Leg 9:Distance6.000Time47:24.70Pace7:54.12
With Benjamin.

Nike Double Stroller Miles: 2.10Black Crocs 2 Miles: 9.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.005.001.0014.80

Fast Running Friend Workout - 2016-08-02 07:30:32
Workout Totals: Distance14.800Time1:50:10.70Pace7:26.67
Today Benjamin and I did 3(up) + 2(down) + 1(down) workout. Kids ran their usual distances.

Benjamin paced me for the 3 in 18:07, then I ran 2 in 10:55 splitting 5:25/5:30 - Benjamin did 9:44, and then 5:18 for me in the mile, and 4:34 for Benjamin.
Leg 1:Distance2.280Time18:36.00Pace8:09.47
Warm-up.
Leg 2:Distance3.000Time18:07.90Pace6:02.63
Interval up - splits 5:58, 6:01, 6:06. Struggled in the last mile.
Leg 3:Distance1.000Time9:21.10Pace9:21.10
Recovery.
Leg 4:Distance2.000Time10:55.80Pace5:27.90
Interval.
Leg 5:Distance1.000Time10:38.90Pace10:38.90
Recovery.
Leg 6:Distance1.000Time5:18.00Pace5:18.00
Interval down.
Leg 7:Distance0.520Time5:24.20Pace10:23.46
To the car.
Leg 8:Distance4.000Time31:48.80Pace7:57.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.80
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Fast Running Friend Workout - 2016-08-03 07:24:47
Workout Totals: Distance10.100Time1:18:13.50Pace7:44.70
Today Jenny and Jacob did 2 mile tempo runs. Jacob's was down the canyon all the way, Jenny ran 1 mile down, and 1 mile on the trail where it rolls down.

Jacob struggled today - something was wrong. He went through the first mile in 6:00, then everything started hurting and he could not move. Not sure if that was from the sprints on Monday or the race on Wednesday. His target was 11:44 (5:52 pace).

Joseph struggled even more - his legs hurt too bad to even start the tempo.

Jenny did well though - I gave her a target of 7:00 per mile (14:00), but she was a lot stronger - opened with 6:32, and the ran another mile in 6:40.

Benjamin did 10, all kids ran their usual distances.
Leg 1:Distance1.150Time10:15.20Pace8:54.96
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time12:15.90Pace6:07.95
Jacob's 2 mile tempo.
Leg 3:Distance0.950Time8:28.30Pace8:55.05
To the car with Jacob.
Leg 4:Distance3.000Time25:40.90Pace8:33.63
Warm-up with Jenny.
Leg 5:Distance2.000Time13:12.30Pace6:36.15
2 mile tempo run with Jenny.
Leg 6:Distance1.000Time8:20.90Pace8:20.90
Cool-down with Jenny.

Black Crocs 2 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.000.000.0010.31

Fast Running Friend Workout - 2016-08-04 07:45:48
Workout Totals: Distance10.310Time1:25:04.30Pace8:15.08
Today we had an easy run. Stephen and William moved to a new schedule alternating 2 and 3 (William) and 1 and 2 (Stephen). Both of them had the longer day today. Otherwise everybody ran their usual distances.
Leg 1:Distance2.040Time19:34.30Pace9:35.64
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:50.00Pace7:40.78
With the stroller.
Leg 3:Distance1.000Time7:48.90Pace7:48.90
With Joseph, Benjamin, and Jacob.
Leg 4:Distance6.250Time49:51.10Pace7:58.58
With Benjamin.

Nike Double Stroller Miles: 3.06Black Crocs 2 Miles: 10.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.330.000.000.0010.33

Fast Running Friend Workout - 2016-08-05 07:37:24
Workout Totals: Distance10.330Time1:22:20.00Pace7:58.22
Regular run, total of 10 for me and Benjamin - usual distances for the kids.
Leg 1:Distance1.020Time9:15.20Pace9:04.31
With Stephen and Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:55.00Pace7:45.69
With Matthew and Mary in the stroller.
Leg 3:Distance0.250Time2:13.10Pace8:52.40
With Matthew running.
Leg 4:Distance2.040Time15:36.70Pace7:39.17
With Benjamin,Joseph and Jacob.
Leg 5:Distance6.000Time47:20.00Pace7:53.33
With Benjamin.

Nike Double Stroller Miles: 2.04Black Crocs 2 Miles: 10.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.009.000.0023.25

Fast Running Friend Workout - 2016-08-06 07:23:08
Workout Totals: Distance23.250Time2:59:04.20Pace7:42.12
I did total of 23, Benjamin 18, usual Saturday distances for the younger children.

Benjamin and I did 3x3 down the canyon workout. I got 16:42,16:36,16:40 - was happy with that as I was hoping to run 17:00s on each. Benjamin did 15:37,15:26,15:12 - I gave him the target of 15:30 and I thought it was quite challenging for this long of a workout, but he was able to handle it as well - so I am quite happy with this result.
Leg 1:Distance2.750Time21:40.40Pace7:52.87
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:42.60Pace5:34.20
Interval
Leg 3:Distance2.000Time20:08.00Pace10:04.00
Recovery
Leg 4:Distance3.000Time16:36.50Pace5:32.17
Interval
Leg 5:Distance2.000Time20:04.10Pace10:02.05
Recovery
Leg 6:Distance3.000Time16:40.70Pace5:33.57
Inverval
Leg 7:Distance2.500Time25:23.10Pace10:09.24
Recovery
Leg 8:Distance3.100Time27:00.70Pace8:42.81
With Joseph, Jacob, Julia, and William.
Leg 9:Distance1.900Time14:48.10Pace7:47.42
With Joseph and Jacob.

Black Crocs 2 Miles: 23.25
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. 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
10.080.000.000.0010.08

Fast Running Friend Workout - 2016-08-08 07:58:12
Workout Totals: Distance10.080Time1:21:20.50Pace8:04.18
Regular easy day, total of 10 for me and Benjamin, usual distances for younger kids.
Leg 1:Distance1.020Time8:59.80Pace8:49.22
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:33.80Pace7:24.90
With Matthew/Mary in the stroller.
Leg 3:Distance2.040Time17:25.80Pace8:32.65
With Benjamin,Joseph and Jacob.
Leg 4:Distance6.000Time47:21.10Pace7:53.52
With Benjamin.

Black Crocs 2 Miles: 10.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.006.000.0015.65

Fast Running Friend Workout - 2016-08-09 07:27:15
Workout Totals: Distance15.650Time2:01:40.30Pace7:46.47
Did a workout with Benjamin, then ran with Joseph, Jacob, and William. Usual distances for the kids today.

Benjamin and I did 3x2 in the canyon, 1 up and 2 down. Benjamin did 11:09, 10:12, 10:16. He felt tired from the Saturday workout. I did 11:55, 10:59, 10:57 - also tired, but not quite as much.
Leg 1:Distance2.280Time18:07.30Pace7:56.89
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:55.80Pace5:57.90
Interval up the canyon.
Leg 3:Distance1.120Time11:57.20Pace10:40.36
Recovery.
Leg 4:Distance2.000Time10:59.50Pace5:29.75
Interval down the canyon.
Leg 5:Distance2.000Time23:35.70Pace11:47.85
Recovery.
Leg 6:Distance2.000Time10:57.30Pace5:28.65
Interval down the canyon.
Leg 7:Distance0.250Time2:30.50Pace10:02.00
To the car.
Leg 8:Distance3.000Time23:50.50Pace7:56.83
With Joseph, Jacob, and William.
Leg 9:Distance1.000Time7:46.50Pace7:46.50
With Joseph and Jacob.

Black Crocs 2 Miles: 15.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Fast Running Friend Workout - 2016-08-10 07:48:05
Workout Totals: Distance10.100Time1:18:32.40Pace7:46.57
Today Joseph and Jacob did the 2 mile tempo run down the Provo Canyon. Benjamin paced Joseph, I paced Jacob. Joseph ran 11:39 (5:52,5:47). Jacob got 11:59 (5:54,6:05). The goal is to get them to the point where they are breaking 11:00 in about a year. Then they will be running in the low to sub-18:00 in Draper Days 5 K, and around 10:15 at the JO Nationals 3000 (assuming good conditions and sea-level) - this should make them podium competitive (top 8).

Total of 10 for me and Benjamin, usual distances for the younger kids.
Leg 1:Distance1.150Time10:01.30Pace8:42.87
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time11:59.40Pace5:59.70
Paced Jacob through 2 mile tempo down the canyon.
Leg 3:Distance0.950Time8:38.50Pace9:05.79
Cool-down with Joseph, Benjamin, and Jacob.
Leg 4:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

Black Crocs 2 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.032.000.000.0010.03

Fast Running Friend Workout - 2016-08-11 07:42:35
Workout Totals: Distance10.030Time1:20:03.80Pace7:58.94
Benjamin and I did 10, usual distances for the kids. I paced Jenny through a 2 mile tempo run in 12:45 (6:19,6:26) on the same course as last week. William did a 3000 time trial on the track in 13:15 (4:15,4:33,4:28) - Benjamin, Joseph, and Jacob paced him.
Leg 1:Distance3.030Time26:11.90Pace8:38.78
Warm-up with Jenny.
Leg 2:Distance2.000Time12:45.30Pace6:22.65
Jenny's 2 mile tempo run.
Leg 3:Distance1.020Time8:48.60Pace8:38.24
Cool-down with Jenny.
Leg 4:Distance0.700Time5:50.20Pace8:20.29
Ran to meet Benjamin and the boys, and then back with them.
Leg 5:Distance3.280Time26:27.80Pace8:04.09
To the car with Benjamin.

Black Crocs 2 Miles: 10.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2016-08-12 08:13:09
Workout Totals: Distance10.120Time1:20:54.20Pace7:59.66
Benjamin and I did our usual 10, younger kids also ran their usual distances.
Leg 1:Distance1.020Time9:06.40Pace8:55.69
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:48.10Pace7:38.92
Alone (Matthew/Mary in the stroller).
Leg 3:Distance2.040Time16:00.60Pace7:50.88
With Benjamin and Jacob.
Leg 4:Distance2.040Time16:02.50Pace7:51.81
With Benjamin and Joseph.
Leg 5:Distance4.000Time31:56.60Pace7:59.15
With Benjamin.

Black Crocs 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.0013.150.0020.07

Fast Running Friend Workout - 2016-08-13 06:41:13
Workout Totals: Distance20.070Time2:13:29.50Pace6:39.08
Today Benjamin and I ran a hard tempo on the Provo River Half course. I put in a more or less steady effort and got 1:16:21 ( we ran a little bit further, so the actual time was 1:16:34. Benjamin ran with me for the first 4 miles, then gradually upped the effort culminating in a 5:09 mile around 10, and then coasted at around 5:20 to the finish. His half time was 1:12:37.

Afterwards I ran the usual distances with the little boys. Jenny ran 6, Julia 5.
Leg 1:Distance1.200Time10:05.40Pace8:24.50
Warm-up with Benjamin.
Leg 2:Distance13.150Time1:16:34.10Pace5:49.36
Hard effort on the Provo River Half course + a little extra.
Split 1:Distance2.500Time14:28.30Pace5:47.32
Cumilative:Distance2.500Time14:28.30Pace5:47.32
Park bathroom mark.
Split 2:Distance4.000Time22:50.40Pace5:42.60
Cumilative:Distance6.500Time37:18.70Pace5:44.42
S mark at the start of the old highway.
Split 3:Distance0.500Time3:22.30Pace6:44.60
Cumilative:Distance7.000Time40:41.00Pace5:48.71
8 mark on the old highway - uphill.
Split 4:Distance0.500Time3:12.60Pace6:25.20
Cumilative:Distance7.500Time43:53.60Pace5:51.15
16 mark on the old highway - uphill.
Split 5:Distance0.170Time1:15.80Pace7:25.88
Cumilative:Distance7.670Time45:09.40Pace5:53.25
16 mark on the way back.
Split 6:Distance1.000Time5:43.10Pace5:43.10
Cumilative:Distance8.670Time50:52.50Pace5:52.08
S mark.
Split 7:Distance4.480Time25:41.60Pace5:44.11
Cumilative:Distance13.150Time1:16:34.10Pace5:49.36
Finish at the bridge. The 3 mile tempo stretch was 17:05.
 
Leg 3:Distance0.720Time7:27.20Pace10:21.11
Cool-down with Benjamin.
Leg 4:Distance4.000Time31:45.10Pace7:56.27
With Joseph, Jacob, and William.
Leg 5:Distance1.000Time7:37.70Pace7:37.70
With Joseph and Jacob.

Khaki Crocs 1 Miles: 20.07
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
10.560.000.000.0010.56

Fast Running Friend Workout - 2016-08-15 08:18:00
Workout Totals: Distance10.560Time1:24:35.20Pace8:00.61
Usual run, usual distances for the kids, except I added an extra 0.5 and ended up with 10.5 total.
Leg 1:Distance1.020Time9:26.60Pace9:15.49
With Stephen (Matthew/Mary in the stroller)
Leg 2:Distance1.500Time11:19.70Pace7:33.13
With Matthew and Mary in the stroller.
Leg 3:Distance2.040Time16:02.00Pace7:51.57
With Joseph and Jacob.
Leg 4:Distance6.000Time47:46.90Pace7:57.82
With Benjamin.

Nike Double Stroller Miles: 2.52Khaki Crocs 1 Miles: 10.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Fast Running Friend Workout - 2016-08-16 07:56:08
Workout Totals: Distance10.100Time1:17:46.20Pace7:42.00
Benjamin and I paced Joseph and Jacob through their 2 mile tempo down the canyon. I paced Jacob - he improved from last time running 11:49 with the splits of 5:53,5:56. He had a kick at the end with last quarter in 85.

Joseph struggled today running 11:43. At first things were going well, he had 5:49 for the first mile, but then he got psyched out by a utility truck crossing the road and that mentally threw him off. So he could only manage 5:54 for the last mile.

He appears to have an oversensitive nervous system. It is easy to knock him out of balance emotionally with little things. If you touch his back lightly, he screams in pain. Often gets irritated when doing something where greater attention to detail is required. Nothing especially out of whack, just on the oversensitive end of the range - will hopefully go away as he matures. In spite of all of his struggles this year he has been able to run 800/1500/mile/3000/5K in 2:36/5:11/5:38/10:55/19:10 - quite a bit better than Benjamin did at his age, so things are going well.
Leg 1:Distance1.150Time10:07.90Pace8:48.61
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time11:49.70Pace5:54.85
Jacob's 2 mile tempo down the canyon.
Leg 3:Distance0.950Time8:56.80Pace9:25.05
Cool-down with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time46:51.80Pace7:48.63
With Benjamin.

Khaki Crocs 1 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.070.000.000.0010.07

Fast Running Friend Workout - 2016-08-17 07:44:51
Workout Totals: Distance10.073Time1:23:08.90Pace8:15.27
Benjamin was still sore from Saturday, so we decided to take another easy day before running hard. Usual distances for everybody today.
Leg 1:Distance2.040Time18:48.80Pace9:13.33
With Stephen.
Leg 2:Distance2.040Time16:23.50Pace8:02.11
With Benjamin, Joseph, and Jacob.
Leg 3:Distance5.993Time47:56.60Pace7:59.99
With Benjamin.

Khaki Crocs 1 Miles: 10.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.002.000.0014.25

Fast Running Friend Workout - 2016-08-18 07:35:29
Workout Totals: Distance14.250Time1:53:26.30Pace7:57.64
Benjamin and I did a hard 2 mile run down the canyon today. He got 9:32 (4:44,4:48), I got 10:34 (5:14,5:20). For him this is a 9 second course PR. For me this is the fastest I've done it this year. Kids ran their usual distances.
Leg 1:Distance5.250Time42:37.70Pace8:07.18
Warm-up.
Leg 2:Distance2.000Time10:34.70Pace5:17.35
Tempo run down the canyon.
Leg 3:Distance2.750Time26:18.60Pace9:34.04
Cool-down.
Leg 4:Distance0.250Time2:16.00Pace9:04.00
With Matthew.
Leg 5:Distance4.000Time31:39.30Pace7:54.82
With Joseph and Jacob.

Khaki Crocs 1 Miles: 14.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.060.000.000.009.06

Fast Running Friend Workout - 2016-08-19 07:38:11
Workout Totals: Distance9.060Time1:12:25.70Pace7:59.66
Took Stephen for his pre-birthday mile time trial - he was about to turn 6. Had a discussion with him about overcoming fear with prayer. I think it might have worked. He ran 7:48.9 - new PR, first time under 8:00, splits 1:52, 2:00, 2:02, and 1:51 with the balance going towards the 9.34 meter tax. Not quite as fast as William (7:27) and Jacob (7:34) at that age, but not as slow as Benjamin (7:58) or Joseph who was barely breaking 9:00 due to stubbornness/oppositional defiance.

William helped me pace Stephen.

Sarah was quite impressed that we were able to get our couch potato Stephen who is happy to sit in front of a TV for hours if you let him to go sub-8:00 before he turned 6. Stephen knows that the only way he gets to watch a movie for a long time is if he asks me for one in Russian - and he does all the time.

Otherwise the kids ran their usual distances. Total of 10 for Benjamin and 9 for me.
Leg 1:Distance0.180Time1:52.70Pace10:26.11
Warm-up with William and Stephen.
Leg 2:Distance1.000Time7:48.90Pace7:48.90
Stephen's mile time trial.
Leg 3:Distance0.130Time1:26.30Pace11:03.85
Cool-down with William and Stephen.
Leg 4:Distance0.750Time6:17.10Pace8:22.80
With William.
Leg 5:Distance1.000Time7:09.50Pace7:09.50
With Benjamin and Jacob.
Leg 6:Distance6.000Time47:51.20Pace7:58.53
With Benjamin.

Khaki Crocs 1 Miles: 9.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.380.004.000.0018.38

Fast Running Friend Workout - 2016-08-20 08:21:40
Workout Totals: Distance18.380Time2:26:18.40Pace7:57.61
Today Benjamin and I did a 4 mile tempo run down the canyon. It went well for me, but not so well for Benjamin. I ran 21:50 (5:18,5:27,5:33,5:32). Benjamin ended up with 21:08. He started well - 4:54, then still OK - 5:02, but then he got a side ache and ran 5:47, then it eased off some and he ran 5:25. We suspected the cause of the side ache was ice cream the night before.

I did not want him to end the workout on a bad note, so I had him do some stretches and squats, and then run a hard mile. The mile went OK - he ran 4:41.

Benjamin and I ran 13 together, then I ran another 5 with the younger boys. Everybody did their usual Saturday distances.
Leg 1:Distance6.300Time53:06.50Pace8:25.79
With Benjamin - warm-up.
Leg 2:Distance4.000Time21:50.40Pace5:27.60
Tempo run.
Leg 3:Distance3.000Time27:07.80Pace9:02.60
Cool-down.
Leg 4:Distance2.040Time19:06.70Pace9:22.11
With Stephen, William, Joseph, and Jacob.
Leg 5:Distance2.040Time17:18.10Pace8:28.87
Dropped off Stephen and ran 2 more.
Leg 6:Distance1.000Time7:48.90Pace7:48.90
With Joseph and Jacob.

Khaki Crocs 1 Miles: 18.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.150.000.000.0011.15

Fast Running Friend Workout - 2016-08-22 07:21:57
Workout Totals: Distance11.150Time1:27:21.20Pace7:50.06
11 total for me, Benjamin did 10, younger kids ran their usual distances.
Leg 1:Distance1.020Time9:01.10Pace8:50.49
With Stephen.
Leg 2:Distance2.040Time14:45.40Pace7:14.02
Alone for 1.75, at the end caught up to Benjamin, William, Joseph, and Jacob.
Leg 3:Distance2.040Time17:06.60Pace8:23.24
With Benjamin, Joseph, and Jacob.
Leg 4:Distance6.050Time46:28.10Pace7:40.84
With Benjamin.

Khaki Crocs 1 Miles: 11.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.002.000.0013.30

Fast Running Friend Workout - 2016-08-23 07:39:19
Workout Totals: Distance13.300Time1:45:05.10Pace7:54.07
Today I had Benjamin re-do the botched 4 mile tempo down the canyon to see if he could keep sub-5:00 average. Looks like we hit another stumbling stone, similar to his 6:00 mile struggle at the age of 11, and recent 5:20 pace struggle for the half marathon. He ran the first mile in 4:50, second in 5:05, and then just could not move his legs in the last two in a way that I did not think was possible given his fitness. So he ended up with 5:18,5:16 finishing in 20:29. I was originally planning on running a mile or 1.25 starting at Benjamin's 2 mile mark, but due to the slowness of the pace I figured I needed to run at least 2 to get a good workout. I did not feel as strong as I did last week - maybe because I was worried about Benjamin.

Benjamin suggested that the problem might be his imagination. He is able to imagine fatigue and convince himself it is real when the body is actually capable of more. I am willing to believe that as he does have a vivid imagination - at the age of 6 he was imagining that the airplane exhaust tracks in the sky were really from the alien missiles and that all adults around him conspired to hide the fact that the earth is being invaded by the aliens. At the age of 12 he wrote a lengthy futuristic novel. Perhaps this is what kept him from breaking 6:00 mile for so long.

Regardless, one thing we learned from that is that he would not be able to handle a fast start in the half right now - whether because it will trigger a real physical fatigue or just a perception of fatigue. Does not really matter for the purpose of racing - if the brain is fully convinced the body cannot go any faster, it will not let it. So based on that we came up with a plan to start conservatively in the TOU Half.
Leg 1:Distance4.150Time34:09.30Pace8:13.81
Warm-up.
Split 1:Distance2.650Time23:14.50Pace8:46.23
Cumilative:Distance2.650Time23:14.50Pace8:46.23
With Benjamin.
Split 2:Distance1.500Time10:54.80Pace7:16.53
Cumilative:Distance4.150Time34:09.30Pace8:13.81
To the 2 mile mark.
 
Leg 2:Distance2.000Time10:42.00Pace5:21.00
Tried to get Benjamin to go through the first mile, all he could do was 5:18, then he was able to close with 5:16, but I did not have much juice left and ran 5:24.
Leg 3:Distance3.150Time28:04.20Pace8:54.67
Cool-down with Benjamin.
Leg 4:Distance4.000Time32:09.60Pace8:02.40
With Joseph and Jacob.

Khaki Crocs 1 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.332.001.000.008.33

Fast Running Friend Workout - 2016-08-24 07:44:30
Workout Totals: Distance8.330Time1:04:37.70Pace7:45.51
Today was the day of mile time trials. Results:

Joseph - 5:39 (81,86,?,?) paced by Benjamin. Missed PR by 1 second.

Jacob - 5:42.8 (81,87,87,85 - 9.34 meter tax for the balance) - new PR by 5 seconds. I paced him.

Jenny - 6:11.6 (86,92,96,93) - struggled today, 11 seconds off PR. I paced her.

Julia - 6:18.6 (92,97,96,91 - 9.34 meter tax for the balance) - 10 second PR. I paced her. This is definitely a step in the right direction. She is starting to develop some endurance and confidence.

William - 6:36.1, 9 second PR. Splits - 1:32, 1:41, 1:42, 1:40. Benjamin paced him. I think he is capable of closer to 6:20, but we need to work on the mile specific endurance.

Otherwise, Benjamin and I did 8 total, usual distances for everybody else.
 
Leg 1:Distance1.050Time9:26.10Pace8:59.14
Warm-up to the track with the crew - pushed Mary and Matthew in stroller.
Leg 2:Distance1.000Time5:42.80Pace5:42.80
Jacob's mile.
Leg 3:Distance1.000Time6:36.10Pace6:36.10
William and Julia's mile.
Split 1:Distance1.000Time6:18.60Pace6:18.60
Cumilative:Distance1.000Time6:18.60Pace6:18.60
Julia's time.
Split 2:Distance0.000Time0:17.50Pace0:00.00
Cumilative:Distance1.000Time6:36.10Pace6:36.10
Waiting for William.
 
Leg 4:Distance1.000Time6:11.60Pace6:11.60
Jenny's mile.
Leg 5:Distance1.000Time9:10.10Pace9:10.10
Back to the house. Benjamin pushed Mary and Matthew in the stroller.
Leg 6:Distance3.280Time27:31.00Pace8:23.35
I think this was with Benjamin.

Khaki Crocs 1 Miles: 8.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.130.000.000.008.13

Fast Running Friend Workout - 2016-08-25 07:58:04
Workout Totals: Distance8.130Time1:03:28.50Pace7:48.45
8 total for me, Benjamin did 6, everybody else their usual distances.
Leg 1:Distance1.020Time8:50.80Pace8:40.39
With Stephen.
Leg 2:Distance1.020Time7:51.00Pace7:41.76
Alone.
Leg 3:Distance2.040Time16:49.60Pace8:14.90
With Benjamin, Joseph and Jacob.
Leg 4:Distance4.050Time29:57.10Pace7:23.73
Alone.

Khaki Crocs 1 Miles: 8.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.020.000.000.006.02

Fast Running Friend Workout - 2016-08-26 08:10:01
Workout Totals: Distance6.020Time47:58.50Pace7:58.16
Tapering for the Top of Utah Half, only 6 miles for me, 4 for Benjamin. Younger kids ran their usual distances.
Leg 1:Distance1.020Time9:14.10Pace9:03.24
With William and Stephen.
Leg 2:Distance1.000Time7:12.20Pace7:12.20
With William.
Leg 3:Distance4.000Time31:32.20Pace7:53.05
I think I started with Julia, and then finished alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.0013.110.0019.36

Fast Running Friend Workout - 2016-08-27 05:17:57
Workout Totals: Distance19.359Time2:09:05.90Pace6:40.12
TOU Half, 1:14:49, 11th overall, 2nd master, $75. Benjamin got 1:09:21 (on his watch 1:09:19), 6th overall. Top finishers ahead of me:

Riley Cook 1:06:41, Bryant Jensen 1:07:29, Ben VanBeekum 1:07:40, Nate Krah 1:07:55, Fritz Van De Kamp 1:07:58, Benjamin 1:09:21, Jason Holt 1:09:41, Eric Strand 1:10:52, Jon Gauthier 1:14:04, Matt Wolpert 1:14:43.

This was a good race for both of us. Benjamin missed his PR from the Haunted Half by 10 seconds, but this was really a better effort given that Haunted Half course is probably 30 seconds faster. He finished 2:40 behind the winner (Riley), and a little over 4 minutes slower than the course record. This race was a step in the right direction for him.

He and I improved our father/son performance in the same race to 2:24:10. This is one record that we can have for the next little bit while it lasts. Eventually I will be running slower than 1:26, so my fastest son will have to run a world record to make up for my slack. But hopefully I can hold it off for some time - I improved from the last year in spite of getting a year older.

From the workout on Tuesday we knew that Benjamin should start conservatively and run his own pace rather than try to hang with the "lions". This strategy worked. He ran at a consistent pace never faster than 5:07 or slower than 5:18 through the first 9 miles mostly by himself. Then he ran 5:22, 5:30 (hill),5:47(hill), and 5:17. His time for about the 5 K distance from 10 to the finish was 17:13 during which he passed Jason Holt and did not get passed by anybody. In the last 100 meters he started throwing up, but was able to make it to the finish creating some excitement in the medical tent. This is actually the first time that anybody in our family threw up during a race. So he gets the Bob Kempainen award.

I ran alone for most of the race. My plan was to go with Matt Wolpert and try to hang on, but he started slower and was behind while I felt I was running well within myself, so I figured I would make him work to catch up instead. I caught up to Michael Peters at 2 miles and ran with him to 3, but he was slowing down fast, so I had to pass him and go alone again. Matt caught me at 10.5 and I was able to latch on and stay there until the last 400. Then he found another gear, while I did not. Details mile by mile below.
Leg 1:Distance1.250Time10:51.00Pace8:40.80
Warm-up.
Leg 2:Distance13.109Time1:14:48.70Pace5:42.41
My race.
Split 1:Distance1.000Time5:33.20Pace5:33.20
Cumilative:Distance1.000Time5:33.20Pace5:33.20
Alone. Feeling the pace is right.
Split 2:Distance1.000Time5:38.70Pace5:38.70
Cumilative:Distance2.000Time11:11.90Pace5:35.95
Pushed this one a bit to catch up to Michael.
Split 3:Distance1.000Time5:46.30Pace5:46.30
Cumilative:Distance3.000Time16:58.20Pace5:39.40
Took a break drafting behind Michael, but he started losing steam, so I had to pass him at the end of this mile.
Split 4:Distance1.000Time5:49.00Pace5:49.00
Cumilative:Distance4.000Time22:47.20Pace5:41.80
Alone, lost rhythm. Began to be concerned that I just did not have the fitness to maintain the pace and 1:16 was the best I could get. Prayed for the strength to keep up a decent pace.
Split 5:Distance1.000Time5:33.40Pace5:33.40
Cumilative:Distance5.000Time28:20.60Pace5:40.12
I think this is where the tail wind started. I prayed just for 5:40, this was quite a bit better.
Split 6:Distance1.000Time5:32.30Pace5:32.30
Cumilative:Distance6.000Time33:52.90Pace5:38.82
The mile before that was not a fluke.
Split 7:Distance1.000Time5:33.40Pace5:33.40
Cumilative:Distance7.000Time39:26.30Pace5:38.04
Good, still holding it. Prayed for the strength to hold it. Heard Matt behind, saw him out of the corner of my eye on the turn. At this point based on the 6.87 mark mat split he was 21 seconds back.
Split 8:Distance1.000Time5:36.40Pace5:36.40
Cumilative:Distance8.000Time45:02.70Pace5:37.84
Very happy with this one. Trying to make it difficult for Matt to catch me.
Split 9:Distance1.000Time5:44.90Pace5:44.90
Cumilative:Distance9.000Time50:47.60Pace5:38.62
Slower, but still decent.
Split 10:Distance1.000Time5:48.70Pace5:48.70
Cumilative:Distance10.000Time56:36.30Pace5:39.63
Two years ago with the help of Tyler Monson I ran this mile in 5:39. A year ago alone I ran it in 5:53. Interestingly enough, the 10 mile split now was the same as last year, but with some important differences - the last two miles last year were 5:49/5:53 vs 5:44/5:48 today, and last year I was pulled by a pack for 6 miles while today I got here running 9 out of 10 alone. And for the remaining 5 K, last year I ran it alone (although scared by the chase pack), today Matt was coming up and I knew there would be some contact for at least a mile, so at the point I knew I would likely run faster than last year.
Split 11:Distance1.000Time5:56.10Pace5:56.10
Cumilative:Distance11.000Time1:02:32.40Pace5:41.13
Uphill mile. Matt caught me half-way though this mile, but I was able to latch on without too much difficulty. I was surprised - I thought I would have to make a heroic effort, but I guess I was going fast enough earlier to wear him out enough where he would want to take a break once he caught up. Not as fast as with Taylor Monson two years ago (5:44), but faster than last year (6:02).
Split 12:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance12.000Time1:08:36.40Pace5:43.03
The mile with the most uphill in the race. Still with Matt. Two years ago I ran 6:15 - worn out from the surge with Taylor and finally losing contact. A year ago I ran 6:09. Three years ago I had 12:33 split for two miles, so likely this one was around 6:20. So this is probably my masters PR for this mile.
Split 13:Distance1.000Time5:40.30Pace5:40.30
Cumilative:Distance13.000Time1:14:16.70Pace5:42.82
Downhill. Keeping up with Matt. Felt good enough that I even briefly considered taking the lead, but as I moved to the side to pass I felt a mild headwind, and knew that I would be better off drafting. With about 400 to go Matt shifted gears, but I could not respond.
Split 14:Distance0.109Time0:32.00Pace4:53.58
Cumilative:Distance13.109Time1:14:48.70Pace5:42.41
Kick. I am quite sure that this is actually not 0.109 - not sure if the finish is slightly off, or if mile 13 is slightly off, but this split is about 2 seconds or so faster than what I should have been.
Leg 3:Distance5.000Time43:26.20Pace8:41.24
Long cool-down, partially with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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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
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

Fast Running Friend Workout - 2016-08-29 07:12:17
Workout Totals: Distance9.020Time1:13:16.60Pace8:07.43
Recovery runs today. Total of 9 for me, 6 for Benjamin. Usual distances for everybody else except Matthew - I forgot take him for a run.
Leg 1:Distance4.000Time31:56.30Pace7:59.07
With Benjamin and Jacob.
Leg 2:Distance1.020Time9:18.50Pace9:07.55
With Stephen.
Leg 3:Distance1.000Time7:17.00Pace7:17.00
With Joseph, Jenny, and William.
Leg 4:Distance3.000Time24:44.80Pace8:14.93
With Joseph.

Khaki Crocs 1 Miles: 9.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.001.250.0010.30

Fast Running Friend Workout - 2016-08-30 07:19:52
Workout Totals: Distance10.301Time1:20:12.30Pace7:47.17
Today we jogged some in the morning, and then went to race the Kiwani Park series at night. However, there was no official race even though some people did show up. There was a confusion - USATF site said it started today, Provo City said next week, I went by the USATF site without double-checking. So Benjamin and I paced the crowd over a course that we guessed was around 2 K in 7:34. Our kids ran the following times:

Joseph 7:53
Jacob 7:59
Jenny 8:19
Julia 8:49
William 8:57
Stephen 10:30

Sarah and Matthew started by then both of them were not up to it and they stopped after about 0.3 or so.

Benjamin did 8 in the morning + plus around 2 or so at night. I did about the same.
Leg 1:Distance3.000Time24:03.30Pace8:01.10
With Benjamin.
Leg 2:Distance1.000Time8:16.10Pace8:16.10
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:49.70Pace7:49.70
With Joseph and Jacob.
Leg 4:Distance1.000Time7:45.60Pace7:45.60
With Jenny.
Leg 5:Distance2.040Time14:56.50Pace7:19.46
Alone.
Leg 6:Distance0.600Time5:05.70Pace8:29.50
Pre-cross-country warm-up.
Leg 7:Distance1.661Time12:15.40Pace7:22.75
The race.
Split 1:Distance1.250Time7:34.20Pace6:03.36
Cumilative:Distance1.250Time7:34.20Pace6:03.36
Pacing.
Split 2:Distance0.000Time0:19.50Pace0:00.00
Cumilative:Distance1.250Time7:53.70Pace6:18.96
Joseph's time.
Split 3:Distance0.000Time0:06.10Pace0:00.00
Cumilative:Distance1.250Time7:59.80Pace6:23.84
Jacob.
Split 4:Distance0.000Time0:19.60Pace0:00.00
Cumilative:Distance1.250Time8:19.40Pace6:39.52
Jenny.
Split 5:Distance0.000Time0:31.00Pace0:00.00
Cumilative:Distance1.250Time8:50.40Pace7:04.32
Julia.
Split 6:Distance0.000Time0:07.60Pace0:00.00
Cumilative:Distance1.250Time8:58.00Pace7:10.40
William.
Split 7:Distance0.192Time1:32.20Pace8:00.21
Cumilative:Distance1.442Time10:30.20Pace7:17.03
Stephen. Ran to meet him and cheered him on.
Split 8:Distance0.219Time1:45.20Pace8:00.37
Cumilative:Distance1.661Time12:15.40Pace7:22.75
More distance.
 

Khaki Crocs 1 Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.340.000.000.0011.34

Fast Running Friend Workout - 2016-08-31 07:42:58
Workout Totals: Distance11.340Time1:34:19.80Pace8:19.10
Easy runs today for everybody - usual distances - except Matthew. I wanted to see if he could run a mile and how fast. I held his hand as we ran as he is still not mature enough to focus for the whole distance. He opened in 2:14, then around 500 or so he said his stomach was hurting. So I told him to slow down. He ran the next quarter in 2:30 - and cried as he went. I thought oh, no, he might not make it. Not only did he make it - he sped up running the last two quarters in 2:24 and 2:18 - still crying. His time was 9:26. I do not think we have ever had a 3 year old that was that persistent.
Leg 1:Distance1.020Time9:08.50Pace8:57.75
With Stephen.
Leg 2:Distance2.040Time16:14.70Pace7:57.79
With Benjamin and Jacob.
Leg 3:Distance1.000Time9:26.60Pace9:26.60
With Matthew, William, and Jacob.
Leg 4:Distance3.280Time27:49.40Pace8:28.96
With Jenny and Jacob.
Leg 5:Distance4.000Time31:40.60Pace7:55.15
With Joseph (Julia and William started with us).

Khaki Crocs 1 Miles: 11.34
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
256.4210.0056.571.19324.18
Nike Double Stroller Miles: 9.72Black Crocs 2 Miles: 134.74Khaki Crocs 1 Miles: 164.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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