Breaking the Wall

Top of Utah Half Marathon

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018
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: 207.91 Year: 2917.47
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.448.9942.097.02333.54
Brown Crocs 2 Miles: 333.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-08-01 09:11:39
Workout Totals: Distance12.000Time1:32:32.20Pace7:42.68
Usual runs, usual distances for the kids. Total of 12 for me. Did a 1.5 tempo down the canyon in 8:04.8.
Leg 1:Distance8.000Time1:00:53.60Pace7:36.70
With Jenny except for the tempo.
Split 1:Distance6.270Time50:55.40Pace8:07.30
Cumilative:Distance6.270Time50:55.40Pace8:07.30
Split 2:Distance1.500Time8:04.80Pace5:23.20
Cumilative:Distance7.770Time59:00.20Pace7:35.62
Split 3:Distance0.230Time1:53.40Pace8:13.04
Cumilative:Distance8.000Time1:00:53.60Pace7:36.70
 
Leg 2:Distance1.000Time7:54.60Pace7:54.60
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, and William.

Brown Crocs 2 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
11.000.000.001.0012.00

Fast Running Friend Workout - 2018-08-02 08:31:39
Workout Totals: Distance12.000Time1:31:38.30Pace7:38.19
Did 8x0.125 down in the morning the canyon with Joseph and Jacob. William joined us on every other interval. In the evening added 4 miles.
Leg 1:Distance0.980Time8:30.70Pace8:41.12
Warm-up.
Leg 2:Distance2.000Time13:44.50Pace6:52.25
8x0.125 with 0.125 recovery down the canyon with Joseph and Jacob. William joined us on every other interval, and I stayed back with him when he could keep up.
Split 1:Distance0.125Time0:35.00Pace4:40.00
Cumilative:Distance0.125Time0:35.00Pace4:40.00
Split 2:Distance0.125Time1:06.40Pace8:51.20
Cumilative:Distance0.250Time1:41.40Pace6:45.60
Split 3:Distance0.125Time0:35.00Pace4:40.00
Cumilative:Distance0.375Time2:16.40Pace6:03.73
Split 4:Distance0.125Time1:08.30Pace9:06.40
Cumilative:Distance0.500Time3:24.70Pace6:49.40
Split 5:Distance0.125Time0:34.80Pace4:38.40
Cumilative:Distance0.625Time3:59.50Pace6:23.20
Split 6:Distance0.125Time1:11.20Pace9:29.60
Cumilative:Distance0.750Time5:10.70Pace6:54.27
Split 7:Distance0.125Time0:34.30Pace4:34.40
Cumilative:Distance0.875Time5:45.00Pace6:34.29
Split 8:Distance0.125Time1:07.40Pace8:59.20
Cumilative:Distance1.000Time6:52.40Pace6:52.40
Split 9:Distance0.125Time0:37.20Pace4:57.60
Cumilative:Distance1.125Time7:29.60Pace6:39.64
Split 10:Distance0.125Time1:08.70Pace9:09.60
Cumilative:Distance1.250Time8:38.30Pace6:54.64
Split 11:Distance0.125Time0:34.20Pace4:33.60
Cumilative:Distance1.375Time9:12.50Pace6:41.82
Split 12:Distance0.125Time1:10.40Pace9:23.20
Cumilative:Distance1.500Time10:22.90Pace6:55.27
Split 13:Distance0.125Time0:36.60Pace4:52.80
Cumilative:Distance1.625Time10:59.50Pace6:45.85
Split 14:Distance0.125Time1:09.20Pace9:13.60
Cumilative:Distance1.750Time12:08.70Pace6:56.40
Split 15:Distance0.125Time0:32.40Pace4:19.20
Cumilative:Distance1.875Time12:41.10Pace6:45.92
Split 16:Distance0.125Time1:03.40Pace8:27.20
Cumilative:Distance2.000Time13:44.50Pace6:52.25
 
Leg 3:Distance5.020Time37:29.30Pace7:28.07
Cool-down.
Leg 4:Distance1.000Time7:55.90Pace7:55.90
With Matthew.
Leg 5:Distance3.000Time23:57.90Pace7:59.30
I think this was with Jenny.

Brown Crocs 2 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 - 2018-08-03 08:54:57
Workout Totals: Distance12.000Time1:34:21.60Pace7:51.80
Usual easy runs today, total of 12 for me.
Leg 1:Distance8.000Time1:02:46.20Pace7:50.77
With Jenny.
Leg 2:Distance1.000Time8:15.00Pace8:15.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:20.40Pace7:46.80
With Joseph, Jacob, and William.

Brown Crocs 2 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
11.500.003.500.0015.00

Fast Running Friend Workout - 2018-08-04 09:55:54
Workout Totals: Distance15.000Time1:47:26.40Pace7:09.76
Paced Jeff McClellan through 2 miles (not 3200) on the track in 11:23, with Joseph and Jacob helping every 400 with alternating laps, then ran more more miles alone, ran into Sam Sorenson and his friend Seth on the trail, ran some with them. Did a 1.5 tempo pickup in 8:53 on the way down towards the end.
Leg 1:Distance1.020Time8:40.00Pace8:29.80
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time11:23.00Pace5:41.50
Paced Jeff McClellan in a 2 mile time trial at Orem High. Joseph and Jacob ran alternating quarters.
Leg 3:Distance0.980Time9:00.50Pace9:11.53
To the house with Joseph, Jacob, and Jeff.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Matthew, Jeff, and do not remember who else.
Leg 5:Distance2.000Time16:00.00Pace8:00.00
I think this was with Stephen.
Leg 6:Distance8.000Time54:37.90Pace6:49.74
Alone for part of it. Ran about three uphill with Sam Sorenson and his friend Seth. Did a tempo at the end down the canyon. It got warm enough to make sub-6:00 downhill uncomfortable.
Split 1:Distance6.270Time44:05.60Pace7:01.95
Cumilative:Distance6.270Time44:05.60Pace7:01.95
Split 2:Distance1.500Time8:53.40Pace5:55.60
Cumilative:Distance7.770Time52:59.00Pace6:49.14
Split 3:Distance0.230Time1:38.90Pace7:10.00
Cumilative:Distance8.000Time54:37.90Pace6:49.74
 

Brown Crocs 2 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. 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
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-08-06 08:40:30
Workout Totals: Distance12.000Time1:30:01.50Pace7:30.12
Usual runs for everybody, did 1.5 tempo down the canyon in 7:54.8. Felt strong.
Leg 1:Distance8.000Time58:35.60Pace7:19.45
Most of it with Jenny. Did a 1.5 tempo down the canyon.
Split 1:Distance6.270Time48:48.90Pace7:47.13
Cumilative:Distance6.270Time48:48.90Pace7:47.13
Split 2:Distance1.500Time7:54.80Pace5:16.53
Cumilative:Distance7.770Time56:43.70Pace7:18.06
Split 3:Distance0.230Time1:51.90Pace8:06.52
Cumilative:Distance8.000Time58:35.60Pace7:19.45
 
Leg 2:Distance1.000Time7:58.50Pace7:58.50
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:27.40Pace7:49.13
Same company minus Stephen and Matthew and plus William.

Brown Crocs 2 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
10.241.000.000.9912.23

Fast Running Friend Workout - 2018-08-07 09:11:04
Workout Totals: Distance12.232Time1:30:28.40Pace7:23.79
Matthew tried to get a mile PR but was not in the mood. Stephen got his - 6:29.1 - splits 1:33, 1:36, 1:41,1:37 I think. Then did 8x200 with Joseph and Jacob on the track, William and Bonnie did every other. Then ran more miles.
Leg 1:Distance0.750Time6:00.80Pace8:01.07
Matthew's failed attempt to get a mile PR. He had a fit after three laps.
Leg 2:Distance1.000Time6:29.10Pace6:29.10
Stephen's mile time trial.
Leg 3:Distance0.498Time3:32.20Pace7:06.10
Matthew's redemption 800.
Leg 4:Distance1.984Time16:53.50Pace8:30.84
8x200 with Joseph and Jacob on the track with 200 recovery. William and Bonnie did every other.
Split 1:Distance0.124Time1:04.10Pace8:36.94
Cumilative:Distance0.124Time1:04.10Pace8:36.94
Split 2:Distance0.124Time0:34.40Pace4:37.42
Cumilative:Distance0.248Time1:38.50Pace6:37.18
Split 3:Distance0.124Time1:26.20Pace11:35.16
Cumilative:Distance0.372Time3:04.70Pace8:16.51
Split 4:Distance0.124Time0:35.00Pace4:42.26
Cumilative:Distance0.496Time3:39.70Pace7:22.94
Split 5:Distance0.124Time1:42.90Pace13:49.84
Cumilative:Distance0.620Time5:22.60Pace8:40.32
Split 6:Distance0.124Time0:35.20Pace4:43.87
Cumilative:Distance0.744Time5:57.80Pace8:00.91
Split 7:Distance0.124Time1:41.30Pace13:36.94
Cumilative:Distance0.868Time7:39.10Pace8:48.92
Split 8:Distance0.124Time0:35.80Pace4:48.71
Cumilative:Distance0.992Time8:14.90Pace8:18.89
Split 9:Distance0.124Time1:36.80Pace13:00.65
Cumilative:Distance1.116Time9:51.70Pace8:50.20
Split 10:Distance0.124Time0:35.30Pace4:44.68
Cumilative:Distance1.240Time10:27.00Pace8:25.65
Split 11:Distance0.124Time1:37.90Pace13:09.52
Cumilative:Distance1.364Time12:04.90Pace8:51.45
Split 12:Distance0.124Time0:35.70Pace4:47.90
Cumilative:Distance1.488Time12:40.60Pace8:31.16
Split 13:Distance0.124Time1:30.10Pace12:06.61
Cumilative:Distance1.612Time14:10.70Pace8:47.73
Split 14:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.736Time14:48.00Pace8:31.52
Split 15:Distance0.124Time1:32.60Pace12:26.77
Cumilative:Distance1.860Time16:20.60Pace8:47.20
Split 16:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance1.984Time16:53.50Pace8:30.84
 
Leg 5:Distance6.000Time42:56.20Pace7:09.37
Alone.
Leg 6:Distance1.000Time7:37.90Pace7:37.90
I think this was with Stephen.
Leg 7:Distance1.000Time6:58.70Pace6:58.70
Alone.

Brown Crocs 2 Miles: 12.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.740.002.000.0012.74

Fast Running Friend Workout - 2018-08-08 09:20:20
Workout Totals: Distance12.744Time1:34:08.50Pace7:23.23
Matthew tried to redeem himself on the track, but was not quite up to it. Then he insisted on running a fast mile down the canyon, which he did in 7:06 - a new down the canyon record. Usual distances for the kids otherwise. I did a 2 mile tempo up the canyon in 11:56.4. It was warm, around 80F. Amazing how much difference dry air makes compared to the North Carolina humidity. I was running almost as fast uphill at altitude as I was on the track at sea level.
Leg 1:Distance0.248Time1:52.10Pace7:32.02
Matthew's failed mile time trial.
Leg 2:Distance0.248Time1:39.60Pace6:41.61
Matthew's redemption 400.
Leg 3:Distance0.248Time2:19.50Pace9:22.50
Mary's 400 - no hand - repeat of the record.
Leg 4:Distance1.000Time7:06.40Pace7:06.40
Matthew's mile down the canyon. New down the canyon PR.
Leg 5:Distance1.000Time8:53.40Pace8:53.40
Back to the car up the canyon with Matthew.
Leg 6:Distance6.000Time41:24.60Pace6:54.10
Alone - did a 2 mile tempo up the canyon.
Split 1:Distance2.270Time17:06.90Pace7:32.38
Cumilative:Distance2.270Time17:06.90Pace7:32.38
Split 2:Distance2.000Time11:56.40Pace5:58.20
Cumilative:Distance4.270Time29:03.30Pace6:48.27
Split 3:Distance1.730Time12:21.30Pace7:08.50
Cumilative:Distance6.000Time41:24.60Pace6:54.10
 
Leg 7:Distance1.000Time6:59.70Pace6:59.70
I think this was with Stephen and Bonnie. Joseph and Jacob ran ahead.
Leg 8:Distance3.000Time23:53.20Pace7:57.73
With William, Bonnie, Joseph, and Jacob.

Brown Crocs 2 Miles: 12.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-08-09 09:08:01
Workout Totals: Distance12.000Time1:27:44.60Pace7:18.72
Total of 12. Did a 1.5 tempo down the canyon in 8:13.3. Usual distances for the kids.
Leg 1:Distance8.000Time58:22.80Pace7:17.85
Most of this was with Jenny.
Split 1:Distance6.270Time48:30.80Pace7:44.24
Cumilative:Distance6.270Time48:30.80Pace7:44.24
Split 2:Distance1.500Time8:13.30Pace5:28.87
Cumilative:Distance7.770Time56:44.10Pace7:18.11
Split 3:Distance0.230Time1:38.70Pace7:09.13
Cumilative:Distance8.000Time58:22.80Pace7:17.85
 
Leg 2:Distance1.000Time7:01.00Pace7:01.00
I think this one was with Stephen. Joseph and Jacob ran ahead. Do not remember if Bonnie ran with us.
Leg 3:Distance3.000Time22:20.80Pace7:26.93
With Joseph, Jacob, and William. We might have had Bonnie.

Brown Crocs 2 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 - 2018-08-10 09:24:22
Workout Totals: Distance12.000Time1:33:01.90Pace7:45.16
 
Leg 1:Distance8.000Time1:01:51.30Pace7:43.91
With Jenny.
Leg 2:Distance1.000Time7:23.90Pace7:23.90
With Joseph, Jacob, Bonnie and Stephen. Do not remember if we had Matthew, I think we did, and if so this would be his little boy course PR.
Leg 3:Distance3.000Time23:46.70Pace7:55.57
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 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
11.000.005.000.0016.00

Fast Running Friend Workout - 2018-08-11 08:59:15
Workout Totals: Distance16.000Time1:52:32.30Pace7:02.02
16 total. Did 5 miles down the canyon in 27:54.6 (5:34, 5:34, 5:35, 5:39, 5:32). Jacob ran with me from 1 to 3, and pulled ahead by 1 second at the end with 11:08, which is his 2 mile PR down the canyon. Joseph ran 0.75 from 3, but did not have it and stopped. Stephen William ran 5 together, and then William added a mile with me. Do not remember if they had Bonnie with them. Jenny did 10, Julia I think 4.
Leg 1:Distance2.980Time23:49.90Pace7:59.83
Warm-up with Jenny.
Leg 2:Distance5.000Time27:54.60Pace5:34.92
Tempo run
Leg 3:Distance2.020Time16:11.20Pace8:00.79
Cool-down with Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.020Time16:11.20Pace8:00.79
Cumilative:Distance2.020Time16:11.20Pace8:00.79
 
Leg 4:Distance1.000Time7:44.00Pace7:44.00
With William and Matthew.
Leg 5:Distance5.000Time36:52.60Pace7:22.52
Alone.

Brown Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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

Fast Running Friend Workout - 2018-08-13 08:48:35
Workout Totals: Distance12.000Time1:31:24.20Pace7:37.02
Usual runs for everybody, 8 + 4 for me. Did 1.5 tempo down the canyon in 8:13.7.
Leg 1:Distance8.000Time59:33.90Pace7:26.74
With Jenny - except for the tempo.
Split 1:Distance6.270Time49:29.90Pace7:53.67
Cumilative:Distance6.270Time49:29.90Pace7:53.67
Split 2:Distance1.500Time8:13.70Pace5:29.13
Cumilative:Distance7.770Time57:43.60Pace7:25.77
Split 3:Distance0.230Time1:50.30Pace7:59.57
Cumilative:Distance8.000Time59:33.90Pace7:26.74
 
Leg 2:Distance4.000Time31:50.30Pace7:57.57
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 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
10.990.000.001.0011.99

Fast Running Friend Workout - 2018-08-14 08:44:54
Workout Totals: Distance11.986Time1:27:40.70Pace7:18.90
Usual mileage for everybody today. Did 4x0.25 down the canyon with Joseph and Jacob, William and Bonnie did half of each interval.
Leg 1:Distance0.530Time4:51.90Pace9:10.75
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.80Pace6:38.79
Stephen's failed mile time trial - stopped him after the first 800.
Leg 3:Distance0.980Time8:01.40Pace8:11.22
Warm-up with Joseph, Jacob, William, and Bonnie.
Leg 4:Distance2.000Time13:51.10Pace6:55.55
4x0.25 down the canyon with Joseph and Jacob. William and Bonnie did the first half of each interval and kept up on some.
Split 1:Distance0.250Time1:12.70Pace4:50.80
Cumilative:Distance0.250Time1:12.70Pace4:50.80
Split 2:Distance0.250Time2:19.30Pace9:17.20
Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.30Pace4:49.20
Cumilative:Distance0.750Time4:44.30Pace6:19.07
Split 4:Distance0.250Time2:19.00Pace9:16.00
Cumilative:Distance1.000Time7:03.30Pace7:03.30
Split 5:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance1.250Time8:16.10Pace6:36.88
Split 6:Distance0.250Time2:18.30Pace9:13.20
Cumilative:Distance1.500Time10:34.40Pace7:02.93
Split 7:Distance0.250Time1:09.60Pace4:38.40
Cumilative:Distance1.750Time11:44.00Pace6:42.29
Split 8:Distance0.250Time2:07.10Pace8:28.40
Cumilative:Distance2.000Time13:51.10Pace6:55.55
 
Leg 5:Distance3.980Time28:25.80Pace7:08.59
More miles.
Leg 6:Distance1.000Time7:46.70Pace7:46.70
With Matthew.
Leg 7:Distance3.000Time21:26.00Pace7:08.67
Alone.

Brown Crocs 2 Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.655.000.000.0014.65

Fast Running Friend Workout - 2018-08-15 08:28:56
Workout Totals: Distance14.650Time1:48:09.30Pace7:22.96
Jenny did a 5 mile tempo down the canyon in 32:14. Julia did a mile in the middle in 6:23. Jenny ended up with total of 10 miles. I got 14 total. Otherwise, usual distances and easy runs for everybody else.
Leg 1:Distance2.980Time25:14.50Pace8:28.22
Warm-up with Jenny - part with Julia.
Leg 2:Distance5.000Time32:14.00Pace6:26.80
Paced Jenny over her 5 mile tempo down the canyon. Julia did a mile in the middle in 6:23.
Leg 3:Distance2.670Time19:07.80Pace7:09.89
More distance.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.670Time19:07.80Pace7:09.89
Cumilative:Distance2.670Time19:07.80Pace7:09.89
 
Leg 4:Distance1.000Time7:35.30Pace7:35.30
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 5:Distance3.000Time23:57.70Pace7:59.23
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.870.000.000.6211.49

Fast Running Friend Workout - 2018-08-16 08:46:05
Workout Totals: Distance11.494Time1:29:02.30Pace7:44.79
Did a track workout/time trials with the kids. Ran 400 in 66.4. Joseph got 67.7, Jacob 69.2, William 77.0, Bonnie 75.4 PR. Stephen did 6:39.0 mile, did not have the juice to PR today. Matthew ran 7:25.1 - he has the fitness to smash his 7:17 PR, but not yet the confidence.
Leg 1:Distance1.000Time7:25.10Pace7:25.10
With Matthew.
Leg 2:Distance1.000Time6:39.00Pace6:39.00
Stephen's time trial.
Leg 3:Distance0.748Time6:35.40Pace8:48.61
Strides with Joseph, Jacob, William, and Bonnie.
Split 1:Distance0.062Time0:35.90Pace9:39.03
Cumilative:Distance0.062Time0:35.90Pace9:39.03
Split 2:Distance0.062Time0:18.70Pace5:01.61
Cumilative:Distance0.124Time0:54.60Pace7:20.32
Split 3:Distance0.062Time0:45.20Pace12:09.03
Cumilative:Distance0.186Time1:39.80Pace8:56.56
Split 4:Distance0.062Time0:17.80Pace4:47.10
Cumilative:Distance0.248Time1:57.60Pace7:54.19
Split 5:Distance0.500Time4:37.80Pace9:15.60
Cumilative:Distance0.748Time6:35.40Pace8:48.61
 
Leg 4:Distance0.248Time1:06.40Pace4:27.74
400 time trial - Joseph got 67.7, Jacob 69.2.
Leg 5:Distance0.250Time2:23.20Pace9:32.80
Recovery jog.
Leg 6:Distance0.248Time1:17.00Pace5:10.48
Split 1:Distance0.248Time1:15.40Pace5:04.03
Cumilative:Distance0.248Time1:15.40Pace5:04.03
Split 2:Distance0.000Time0:01.60Pace0:00.00
Cumilative:Distance0.248Time1:17.00Pace5:10.48
 
Leg 7:Distance4.000Time31:55.50Pace7:58.88
With Joseph, Jacob, and Bonnie.
Leg 8:Distance4.000Time31:40.70Pace7:55.18
With Jenny.

Brown Crocs 2 Miles: 11.49
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.171.001.120.6211.91

Fast Running Friend Workout - 2018-08-17 08:50:03
Workout Totals: Distance11.917Time1:25:30.20Pace7:10.49
Eventful day today. Matthew scored a DNF in a mile time trial, then insisted on going to the canyon where he ran a quick mile in 7:08. Stephen missed his mile PR by 1 second (6:30.1). I ran a 400 in 66.1, Joseph 67.2, Jacob 67.6 PR. Then Jacob and I paced Bonnie and William over 400. It was a close race which Bonnie won with 73.1 PR, while William got 73.2 PR. In the canyon we had to find Jenny because we needed her to drive Matthew back to the house. So I ran some miles looking for her, and did a 1.125 tempo at 5:20 pace down the canyon. Julia did 6:23 down the canyon.

I think everybody ran their usual distances except for Matthew who ended up with about 2.5 total.
Leg 1:Distance0.770Time5:42.30Pace7:24.55
Matthew's failed mile time trial. He was headed for a PR, but insisted on stopping at 3 laps, and could not be convinced to continue.
Leg 2:Distance1.000Time6:30.10Pace6:30.10
Stephen's mile time trial. Missed his PR by 1 second.
Leg 3:Distance0.748Time6:51.20Pace9:09.73
Strides.
Split 1:Distance0.062Time0:34.60Pace9:18.06
Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance0.124Time0:52.30Pace7:01.77
Split 3:Distance0.062Time0:46.10Pace12:23.55
Cumilative:Distance0.186Time1:38.40Pace8:49.03
Split 4:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance0.248Time1:56.10Pace7:48.15
Split 5:Distance0.500Time4:55.10Pace9:50.20
Cumilative:Distance0.748Time6:51.20Pace9:09.73
 
Leg 4:Distance0.248Time1:06.10Pace4:26.53
400 time trial with Joseph and Jacob.
Leg 5:Distance0.250Time2:34.60Pace10:18.40
Recovery jog.
Leg 6:Distance0.248Time1:13.20Pace4:55.16
William and Bonnie's 400 time trial.
Leg 7:Distance0.248Time1:42.30Pace6:52.50
Matthew's 400.
Leg 8:Distance3.325Time23:19.50Pace7:00.90
Trying to find Jenny on the trail. Did a 1.125 tempo at 5:20 pace.
Split 1:Distance2.200Time17:19.00Pace7:52.27
Cumilative:Distance2.200Time17:19.00Pace7:52.27
Split 2:Distance1.125Time6:00.50Pace5:20.44
Cumilative:Distance3.325Time23:19.50Pace7:00.90
 
Leg 9:Distance1.000Time7:08.10Pace7:08.10
With Julia and Matthew down the canyon.
Leg 10:Distance0.250Time2:10.90Pace8:43.60
Jog to meet Jenny with Julia and Matthew.
Leg 11:Distance0.430Time3:18.50Pace7:41.63
To the bathroom and back.
Leg 12:Distance1.000Time6:23.40Pace6:23.40
With Julia down the canyon.
Leg 13:Distance2.400Time17:30.00Pace7:17.50
Back to the car.

Brown Crocs 2 Miles: 11.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.006.000.0018.00

Fast Running Friend Workout - 2018-08-18 08:10:52
Workout Totals: Distance18.000Time2:06:42.40Pace7:02.36
Usual Saturday distances for everybody except myself and Jenny - I went a bit longer, total of 18 miles, while Jenny took it easy and ran only 8 as she is racing a half in a week. Did a 5 mile tempo with Chad in 28:31, and 1 mile uphill towards the end of everything in 6:14.
Leg 1:Distance2.980Time23:18.60Pace7:49.33
Warm-up with Chad - part with Jenny, Joseph, Jacob, Bonnie, and William.
Leg 2:Distance5.000Time28:31.20Pace5:42.24
Tempo run with Chad - splits 5:47, 5:41, 5:39, 5:44, 5:37.
Leg 3:Distance2.020Time15:37.90Pace7:44.31
Cool-down with Chad.
Leg 4:Distance2.000Time16:15.30Pace8:07.65
With Chad and Stephen.
Leg 5:Distance1.000Time7:34.50Pace7:34.50
With Matthew, Chad, and Stephen.
Leg 6:Distance5.000Time35:24.90Pace7:04.98
Alone, did an uphill pickup for a mile in 6:14.
Split 1:Distance3.020Time22:07.20Pace7:19.47
Cumilative:Distance3.020Time22:07.20Pace7:19.47
Split 2:Distance1.000Time6:14.40Pace6:14.40
Cumilative:Distance4.020Time28:21.60Pace7:03.28
Split 3:Distance0.980Time7:03.30Pace7:11.94
Cumilative:Distance5.000Time35:24.90Pace7:04.98
 

Brown Crocs 2 Miles: 18.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

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

Fast Running Friend Workout - 2018-08-20 08:17:40
Workout Totals: Distance11.996Time1:32:10.90Pace7:41.06
Stephen was 2 days away from turning 8, so we decided to try to improve his mile record, which is currently 6:29.1. We tried twice. In the first attempt in the morning he ran 6:39.7. In the evening we tried just in case, and it was clear by the 800 that he did not have it, so I stopped him to give him a chance to try tomorrow. Usual runs for everybody otherwise. I did a mile pickup in the canyon uphill into a fairly strong headwind, and could really feel it - all I had in me was 6:04.
Leg 1:Distance1.020Time9:16.60Pace9:05.69
Warm-up with Stephen.
Leg 2:Distance1.000Time6:39.70Pace6:39.70
Stephen's mile time trial.
Leg 3:Distance0.980Time8:45.70Pace8:56.43
Cool-down with Stephen.
Leg 4:Distance5.000Time35:45.50Pace7:09.10
Alone. Did an uphill pickup for a mile in 6:04. It was hard to run into the wind.
Split 1:Distance2.230Time17:24.00Pace7:48.16
Cumilative:Distance2.230Time17:24.00Pace7:48.16
Split 2:Distance1.000Time6:04.80Pace6:04.80
Cumilative:Distance3.230Time23:28.80Pace7:16.16
Split 3:Distance1.770Time12:16.70Pace6:56.21
Cumilative:Distance5.000Time35:45.50Pace7:09.10
 
Leg 5:Distance0.250Time2:25.70Pace9:42.80
Warm-up with Stephen.
Leg 6:Distance0.496Time3:15.30Pace6:33.75
800 with Stephen.
Leg 7:Distance0.250Time1:44.80Pace6:59.20
I think I ran a lap alone for the distance.
Leg 8:Distance3.000Time24:17.60Pace8:05.87
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 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
8.220.002.740.9911.95

Fast Running Friend Workout - 2018-08-21 06:52:43
Workout Totals: Distance11.946Time1:30:07.10Pace7:32.63
Today was another eventful day. Helped Aaron run 6:03.9 mile, then found another friend Vince on the track doing a ladder at around 6:00 pace for the longer ones, and faster on the shorter, and paced him as well. Then Stephen tried to improve his mile PR before turning 8 for one last time, but did not have it today either. However, William ran a small 800 PR of 2:42.6 (79, 83), and Bonnie ran 2:49.7 - also a PR. Joseph, Jacob, and I did 4x100 with 300 recovery - 16.0, 15.9, 15.6, 15.3.
Leg 1:Distance1.020Time8:07.00Pace7:57.45
Warm-up to the track.
Leg 2:Distance1.000Time6:03.90Pace6:03.90
Paced Aaron over the mile on the track.
Leg 3:Distance1.750Time16:09.40Pace9:13.94
Cool-down with Aaron.
Leg 4:Distance0.372Time2:13.10Pace5:57.80
Pacing Vince - 600.
Leg 5:Distance0.248Time1:27.40Pace5:52.42
Pacing Vince - 400.
Leg 6:Distance0.124Time0:40.70Pace5:28.23
Pacing Vince - 200.
Leg 7:Distance0.496Time2:59.40Pace6:01.69
Pacing Vince - 800.
Leg 8:Distance0.372Time2:14.10Pace6:00.48
Pacing Vince - 600.
Leg 9:Distance0.248Time1:28.90Pace5:58.47
Pacing Vince - 400.
Leg 10:Distance0.124Time0:36.20Pace4:51.94
Pacing Vince - 200.
Leg 11:Distance0.950Time8:10.60Pace8:36.42
Back to the house with Vince.
Leg 12:Distance0.500Time4:24.00Pace8:48.00
Warm-up with Stephen.
Leg 13:Distance0.000Time0:02.40Pace0:00.00
False start.
Leg 14:Distance1.000Time6:37.20Pace6:37.20
Stephen's mile time trial.
Leg 15:Distance0.496Time2:42.60Pace5:27.82
William's 800 time trial - PR.
Leg 16:Distance1.000Time7:22.70Pace7:22.70
With Matthew.
Leg 17:Distance0.996Time9:41.40Pace9:43.73
4x100 workout with Joseph and Jacob.
Split 1:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance0.062Time0:16.00Pace4:18.06
Split 2:Distance0.187Time2:03.80Pace11:02.03
Cumilative:Distance0.249Time2:19.80Pace9:21.45
Split 3:Distance0.062Time0:15.90Pace4:16.45
Cumilative:Distance0.311Time2:35.70Pace8:20.64
Split 4:Distance0.187Time2:03.40Pace10:59.89
Cumilative:Distance0.498Time4:39.10Pace9:20.44
Split 5:Distance0.062Time0:15.60Pace4:11.61
Cumilative:Distance0.560Time4:54.70Pace8:46.25
Split 6:Distance0.187Time2:20.50Pace12:31.34
Cumilative:Distance0.747Time7:15.20Pace9:42.60
Split 7:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance0.809Time7:30.50Pace9:16.86
Split 8:Distance0.187Time2:10.90Pace11:40.00
Cumilative:Distance0.996Time9:41.40Pace9:43.73
 
Leg 18:Distance0.250Time2:29.20Pace9:56.80
Warm-up with Stephen in the evening.
Leg 19:Distance1.000Time6:36.90Pace6:36.90
Stephen's last attempt to improve his PR as a 7 year old.

Brown Crocs 2 Miles: 11.95
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-08-22 08:50:19
Workout Totals: Distance12.000Time1:32:17.90Pace7:41.49
Jenny did an uphill mile pickup in 6:49, I did that with her, then I ran 1.5 tempo down the canyon in 8:07.9. Usual distances for everybody today except Jenny ran only 6 tapering for the TOU Half.
Leg 1:Distance8.000Time1:00:51.00Pace7:36.38
Most of this with Jenny.
Split 1:Distance2.230Time19:04.00Pace8:33.00
Cumilative:Distance2.230Time19:04.00Pace8:33.00
Split 2:Distance1.000Time6:49.50Pace6:49.50
Cumilative:Distance3.230Time25:53.50Pace8:00.96
Jenny's uphill pickup.
Split 3:Distance3.040Time25:04.00Pace8:14.74
Cumilative:Distance6.270Time50:57.50Pace8:07.64
Split 4:Distance1.500Time8:07.90Pace5:25.27
Cumilative:Distance7.770Time59:05.40Pace7:36.29
My downhill 1.5 tempo.
Split 5:Distance0.230Time1:45.60Pace7:39.13
Cumilative:Distance8.000Time1:00:51.00Pace7:36.38
 
Leg 2:Distance1.000Time7:35.20Pace7:35.20
With Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:51.70Pace7:57.23
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 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
7.000.001.000.998.99

Fast Running Friend Workout - 2018-08-23 09:02:32
Workout Totals: Distance8.992Time1:06:37.80Pace7:24.60
Track workout today. Paced Julia through 6:45.9 mile, then did 4x400 pacing William and Bonnie. Joseph and Jacob joined to help pace as well. William started out with a negative attitude and ran the first one in 84 dragging Bonnie back to 81.9 as well - the target was 80. Afterwards, I had a talk with him about fear. He was still having a bad attitude and tried to kick Joseph for pointing it out, so that required 5 attitude adjustment push-ups. The adjustment seemed to help - he did the rest of the workout without problems. Bonnie kept up on the second interval, but started falling back on the third and fourth.

Afterwards, Joseph and Jacob did 4x100 starting closer to 16, and finishing around 15.5 - 15.3. I skipped it due to racing TOU half in 2 days.

Usual mileage for everybody except me and Jenny - she ran only 4, and I ran only 9. I did a mile in 5:57 uphill in the canyon as well.
Leg 1:Distance1.000Time7:36.80Pace7:36.80
With Matthew.
Leg 2:Distance1.000Time6:45.90Pace6:45.90
With Julia.
Leg 3:Distance1.992Time16:33.40Pace8:18.69
4x400 workout with William, Bonnie, Joseph, and Jacob.
Split 1:Distance0.248Time1:21.90Pace5:30.24
Cumilative:Distance0.248Time1:21.90Pace5:30.24
Split 2:Distance0.250Time2:28.80Pace9:55.20
Cumilative:Distance0.498Time3:50.70Pace7:43.25
Split 3:Distance0.248Time1:20.00Pace5:22.58
Cumilative:Distance0.746Time5:10.70Pace6:56.49
Split 4:Distance0.250Time2:53.60Pace11:34.40
Cumilative:Distance0.996Time8:04.30Pace8:06.24
Split 5:Distance0.248Time1:19.80Pace5:21.77
Cumilative:Distance1.244Time9:24.10Pace7:33.46
Split 6:Distance0.250Time2:55.70Pace11:42.80
Cumilative:Distance1.494Time12:19.80Pace8:15.18
Split 7:Distance0.248Time1:20.40Pace5:24.19
Cumilative:Distance1.742Time13:40.20Pace7:50.84
Split 8:Distance0.250Time2:53.20Pace11:32.80
Cumilative:Distance1.992Time16:33.40Pace8:18.69
 
Leg 4:Distance5.000Time35:41.70Pace7:08.34
Alone, tempo pickup uphill for a mile in 5:57.4.
Split 1:Distance2.230Time17:22.20Pace7:47.35
Cumilative:Distance2.230Time17:22.20Pace7:47.35
Split 2:Distance1.000Time5:57.40Pace5:57.40
Cumilative:Distance3.230Time23:19.60Pace7:13.31
Split 3:Distance1.770Time12:22.10Pace6:59.27
Cumilative:Distance5.000Time35:41.70Pace7:08.34
 
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Wrong button press.

Brown Crocs 2 Miles: 8.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2018-08-24 21:48:18
Workout Totals: Distance6.000Time46:54.60Pace7:49.10
Tapering for the TOU half. Usual distances for everybody except Jenny (tapering, only 3 miles).
Leg 1:Distance1.000Time7:52.20Pace7:52.20
With Matthew, Joseph, Jacob, and Bonnie.
Leg 2:Distance5.000Time39:02.40Pace7:48.48
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Top of Utah Half Marathon (13.109 Miles) 01:15:32, Place overall: 14, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.500.0013.110.0016.61

Fast Running Friend Workout - 2018-08-25 05:21:53
Workout Totals: Distance16.610Time1:44:33.50Pace6:17.69
Top of Utah Half, 1:15:32, 14th overall, 3rd master, $50. Jenny did 1:29:24, 9th overall.

I ran the first two miles with Justin Ricks from Moab. Then I thought the pace was too slow and pulled away from him. But I did not really have the juice to run good pace alone. So he caught up to me around 4 miles. Then the grade got steeper, and we picked up the pace for the next three miles. In the meantime Nate Hornok caught up to us. Nate was doing a training run of sorts. Around 6 we also passed Albert who was having heart problems. It is quite remarkable how he can run, as he is missing a flap in one of his heart valves. Once in a while his heart begins to complain and starts racing - so he has to stop for a minute or two to regain the normal heart beat. Justin and I started running out of juice around 8 miles, and Nate took over in front to push, or rather, help us maintain the pace. Justin fell back rather quickly, but ran within striking distance. I was able to keep up with Nate to about 10.2 or so. Fortunately, shortly after losing contact with Nate, I got passed by Albert who was able to regain his normal heart rhythm somewhat, and now was running slightly faster than my pace. At first I let him gap me, but then I focused and with some concentration was able to regain contact towards the top of the hill at around 11.3-11.4 mark. I was able to stay in contact until Albert shifted gears a bit shortly after the 12 mile mark.

At that point I was struggling with motivation. I knew I would run under 1:16, which was my goal for today. I also felt quite secure about 3rd master, and Nate was out of reach. Then I heard Justin from behind maybe 10-20 seconds back. I thought - maybe Justin is a master also (later I learned he still had 2 years). All of a sudden I was full of adrenal fear, which was just what I needed. I started catching up to Albert, and even made an effort to run him down over the last 0.1, but just did not have the speed and finished 2 seconds behind him. This kept me safe from Justin, though.
Leg 1:Distance1.800Time14:37.00Pace8:07.22
Warm-up.
Leg 2:Distance14.810Time1:29:56.50Pace6:04.38
Race + cool-down.
Split 1:Distance1.000Time5:32.60Pace5:32.60
Cumilative:Distance1.000Time5:32.60Pace5:32.60
Split 2:Distance1.000Time5:40.90Pace5:40.90
Cumilative:Distance2.000Time11:13.50Pace5:36.75
Split 3:Distance1.000Time5:46.80Pace5:46.80
Cumilative:Distance3.000Time17:00.30Pace5:40.10
Split 4:Distance1.000Time5:50.30Pace5:50.30
Cumilative:Distance4.000Time22:50.60Pace5:42.65
Split 5:Distance1.000Time5:36.30Pace5:36.30
Cumilative:Distance5.000Time28:26.90Pace5:41.38
Split 6:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance6.000Time33:59.40Pace5:39.90
Split 7:Distance1.000Time5:34.70Pace5:34.70
Cumilative:Distance7.000Time39:34.10Pace5:39.16
Split 8:Distance0.930Time5:25.80Pace5:50.32
Cumilative:Distance7.930Time44:59.90Pace5:40.47
Split 9:Distance1.070Time6:11.00Pace5:46.73
Cumilative:Distance9.000Time51:10.90Pace5:41.21
Split 10:Distance1.000Time5:47.00Pace5:47.00
Cumilative:Distance10.000Time56:57.90Pace5:41.79
Split 11:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance11.000Time1:03:01.90Pace5:43.81
Split 12:Distance1.020Time6:21.40Pace6:13.92
Cumilative:Distance12.020Time1:09:23.30Pace5:46.36
Split 13:Distance0.990Time5:36.90Pace5:40.30
Cumilative:Distance13.010Time1:15:00.20Pace5:45.90
Split 14:Distance0.100Time0:31.50Pace5:15.00
Cumilative:Distance13.110Time1:15:31.70Pace5:45.67
Split 15:Distance0.000Time0:54.80Pace0:00.00
Cumilative:Distance13.110Time1:16:26.50Pace5:49.85
Recovery before I started jogging.
Split 16:Distance1.700Time13:30.00Pace7:56.47
Cumilative:Distance14.810Time1:29:56.50Pace6:04.38
Cool-down.
 

Brown Crocs 2 Miles: 16.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
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
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-08-27 08:35:52
Workout Totals: Distance12.000Time1:29:40.70Pace7:28.39
Usual easy runs with usual distances today for everybody except Jenny who was sore. She could only run 1+1 miles. The one in the AM was around 10:00, in the PM she was recovered enough from the half to run 8:19.
Leg 1:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew and some of the gang.
Leg 2:Distance7.000Time50:33.10Pace7:13.30
Alone.
Leg 3:Distance1.000Time7:43.80Pace7:43.80
With Joseph, Jacob, Bonnie, and Stephen
Leg 4:Distance3.000Time23:30.70Pace7:50.23
With Joseph, Jacob, Bonnie, and William.

Brown Crocs 2 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
9.751.990.000.2511.99

Fast Running Friend Workout - 2018-08-28 09:04:44
Workout Totals: Distance11.988Time1:30:04.90Pace7:30.86
Track workout with the kids in the AM, 4 miles in the PM. Julia and Stephen did 2x800 with full rest, first together in 3:04.8, second Stephen 3:02.7, Julia 3:06.8. In between did Bonnie's mile time trial - she ran 6:17.5, struggled in the last two laps. William and Jacob were running along, but when she slowed down they just kept the pace and ran 6:05. Then Joseph, Jacob and I did 4x100 15.7, 15.1, 15.2, 15.2.
Leg 1:Distance1.000Time7:34.60Pace7:34.60
With Matthew.
Leg 2:Distance1.000Time7:11.10Pace7:11.10
Alone.
Leg 3:Distance0.496Time3:04.80Pace6:12.58
Stephen and Julia - 800 interval.
Leg 4:Distance1.000Time6:17.50Pace6:17.50
Bonnie's mile time trial.
Leg 5:Distance0.496Time3:06.80Pace6:16.61
800 with Stephen and Julia.
Split 1:Distance0.496Time3:02.70Pace6:08.35
Cumilative:Distance0.496Time3:02.70Pace6:08.35
Stephen.
Split 2:Distance0.000Time0:04.10Pace0:00.00
Cumilative:Distance0.496Time3:06.80Pace6:16.61
Julia.
 
Leg 6:Distance0.996Time10:48.70Pace10:51.31
4x100 workout with Joseph and Jacob.
Split 1:Distance0.062Time0:37.10Pace9:58.39
Cumilative:Distance0.062Time0:37.10Pace9:58.39
Split 2:Distance0.062Time0:15.70Pace4:13.23
Cumilative:Distance0.124Time0:52.80Pace7:05.81
Split 3:Distance0.187Time2:36.80Pace13:58.50
Cumilative:Distance0.311Time3:29.60Pace11:13.95
Split 4:Distance0.062Time0:15.10Pace4:03.55
Cumilative:Distance0.373Time3:44.70Pace10:02.41
Split 5:Distance0.187Time2:34.80Pace13:47.81
Cumilative:Distance0.560Time6:19.50Pace11:17.68
Split 6:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.622Time6:34.70Pace10:34.57
Split 7:Distance0.187Time2:29.60Pace13:20.00
Cumilative:Distance0.809Time9:04.30Pace11:12.81
Split 8:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.871Time9:19.50Pace10:42.37
Split 9:Distance0.125Time1:29.20Pace11:53.60
Cumilative:Distance0.996Time10:48.70Pace10:51.31
 
Leg 7:Distance3.000Time22:25.50Pace7:28.50
Alone.
Leg 8:Distance4.000Time29:35.90Pace7:23.98
Alone.

Brown Crocs 2 Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.690.000.000.3112.00

Fast Running Friend Workout - 2018-08-29 10:01:11
Workout Totals: Distance11.999Time1:29:30.50Pace7:27.58
Easy runs, usual distances for everybody except for Jenny - she did 4, did a 0.3125 pickup uphill.
Leg 1:Distance7.999Time57:50.40Pace7:13.85
First 2 with Jenny, the rest alone.
Split 1:Distance3.040Time23:54.50Pace7:51.88
Cumilative:Distance3.040Time23:54.50Pace7:51.88
Split 2:Distance0.312Time1:45.70Pace5:38.78
Cumilative:Distance3.352Time25:40.20Pace7:39.49
Split 3:Distance4.492Time31:22.00Pace6:58.97
Cumilative:Distance7.844Time57:02.20Pace7:16.28
Split 4:Distance0.155Time0:48.20Pace5:10.97
Cumilative:Distance7.999Time57:50.40Pace7:13.85
 
Leg 2:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew, Bonnie, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.00Pace7:55.67
With William, Joseph, Jacob, and Bonnie.

Brown Crocs 2 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
11.120.000.620.2511.99

Fast Running Friend Workout - 2018-08-30 09:00:25
Workout Totals: Distance11.988Time1:30:45.40Pace7:34.24
Jenny did 4+4 today, now running back to normal in terms of distance, but her diaphragm is still strained, so she will not be doing speed for a few weeks.

I did a track workout with the kids. Bonnie did 2x1000 3:42.9, 3:47.2. Julia ran the mile in 6:32.0. I did 4x100 with Joseph and Jacob. William did the workout with Bonnie, Stephen just ran easy. Usual distances for everybody.
Leg 1:Distance1.000Time7:24.40Pace7:24.40
With Matthew.
Leg 2:Distance0.621Time3:42.90Pace5:58.94
Bonnie's 1000 interval.
Leg 3:Distance1.000Time6:32.00Pace6:32.00
Julia's mile time trial.
Leg 4:Distance0.250Time1:48.50Pace7:14.00
Alone.
Leg 5:Distance0.996Time9:39.70Pace9:42.03
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:42.20Pace9:06.52
Cumilative:Distance0.187Time1:42.20Pace9:06.52
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance0.249Time1:57.50Pace7:51.89
Split 3:Distance0.187Time2:05.30Pace11:10.05
Cumilative:Distance0.436Time4:02.80Pace9:16.88
Split 4:Distance0.062Time0:15.00Pace4:01.94
Cumilative:Distance0.498Time4:17.80Pace8:37.67
Split 5:Distance0.187Time2:18.80Pace12:22.25
Cumilative:Distance0.685Time6:36.60Pace9:38.98
Split 6:Distance0.062Time0:15.10Pace4:03.55
Cumilative:Distance0.747Time6:51.70Pace9:11.14
Split 7:Distance0.187Time2:32.80Pace13:37.11
Cumilative:Distance0.934Time9:24.50Pace10:04.39
Split 8:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.996Time9:39.70Pace9:42.03
 
Leg 6:Distance0.621Time3:47.20Pace6:05.86
Bonnie's second 1000 interval.
Leg 7:Distance1.500Time11:19.20Pace7:32.80
Alone.
Leg 8:Distance2.000Time14:41.10Pace7:20.55
Alone.
Leg 9:Distance4.000Time31:50.40Pace7:57.60
With Jenny.

Brown Crocs 2 Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-08-31 08:57:03
Workout Totals: Distance10.000Time1:14:34.40Pace7:27.44
10 total for me, usual distances for the kids.
Leg 1:Distance10.000Time1:14:34.40Pace7:27.44
Alone.

Brown Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.448.9942.097.02333.54
Brown Crocs 2 Miles: 333.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com