Breaking the Wall

August 2019

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 173.50 Year: 2475.51
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 1360.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.402.0028.994.26189.65
Navy Crocs 2 Miles: 173.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2019-08-01 07:58:35
Workout Totals: Distance12.000Time1:30:05.90Pace7:30.49
In Rexburg. Mostly easy 12 (9+3). Usual distances for the kids. Did 3x0.25 in the evening.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
With Matthew.
Leg 2:Distance6.000Time46:02.40Pace7:40.40
With Joseph and Jacob, part with William and Stephen.
Leg 3:Distance2.000Time14:54.50Pace7:27.25
With Julia.
Leg 4:Distance3.000Time21:30.00Pace7:10.00
Alone, did 0.25 pickups.
Split 1:Distance1.000Time7:29.70Pace7:29.70
Cumilative:Distance1.000Time7:29.70Pace7:29.70
Split 2:Distance0.250Time1:22.10Pace5:28.40
Cumilative:Distance1.250Time8:51.80Pace7:05.44
Split 3:Distance0.750Time5:59.30Pace7:59.07
Cumilative:Distance2.000Time14:51.10Pace7:25.55
Split 4:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance2.250Time16:10.90Pace7:11.51
Split 5:Distance0.500Time3:59.30Pace7:58.60
Cumilative:Distance2.750Time20:10.20Pace7:20.07
Split 6:Distance0.250Time1:19.80Pace5:19.20
Cumilative:Distance3.000Time21:30.00Pace7:10.00
 

Navy 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
10.750.000.001.2612.01

Fast Running Friend Workout - 2019-08-02 08:48:31
Workout Totals: Distance12.010Time1:29:43.70Pace7:28.27
In Rexburg. Did 2x0.25 + 0.51 alone in the morning after running easy with the kids. In the evening did part of the run with the kids as well, Joseph did the last 0.25 in 72.2, I was a bit behind in 72.6, Jacob got 74.
Leg 1:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 2:Distance4.000Time30:45.90Pace7:41.48
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.010Time28:39.10Pace7:08.70
Alone, did pickups.
Split 1:Distance0.250Time1:16.30Pace5:05.20
Cumilative:Distance0.250Time1:16.30Pace5:05.20
Split 2:Distance1.500Time11:41.60Pace7:47.73
Cumilative:Distance1.750Time12:57.90Pace7:24.51
Split 3:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance2.000Time14:15.10Pace7:07.55
Split 4:Distance1.500Time11:46.50Pace7:51.00
Cumilative:Distance3.500Time26:01.60Pace7:26.17
Split 5:Distance0.510Time2:37.50Pace5:08.82
Cumilative:Distance4.010Time28:39.10Pace7:08.70
 
Leg 4:Distance2.000Time14:59.20Pace7:29.60
With Joseph and Jacob, pickup in the last quarter.
Split 1:Distance1.750Time13:46.60Pace7:52.34
Cumilative:Distance1.750Time13:46.60Pace7:52.34
Split 2:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance2.000Time14:59.20Pace7:29.60
 
Leg 5:Distance1.000Time7:45.50Pace7:45.50
Alone.

Navy Crocs 2 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.000.0016.00

Fast Running Friend Workout - 2019-08-03 08:34:48
Workout Totals: Distance16.000Time1:58:40.40Pace7:25.03
Did 16 total (13+3) in Rexburg. Usual distances for the kids. I did 2x2 11:56 (6:07, 5:49), 11:49 (6:03, 5:46), first one was with Jacob. For some reason this course here is slow. I wheeled it, so it is accurate, but for some reason all of us are consistently putting in more effort than we do at home on flat courses to hit the same times. The elevation is slightly higher, but not that high - 4860 feet. The course is not awfully hilly, just has a mild rise in the second quarter, which is compensated with a drop on the way back (it is out and back course) but I am certain even on our hillier course we can hit faster times at home. We will try next week when we are back.

Benjamin struggled today as well, ran 44:37 for 8 miles from a bit above Vivian Park to the house (downhill until the last mile, then uphill), said he felt problems breathing starting at 3.5, but at the end felt like he had not worked very hard.
Leg 1:Distance1.000Time7:35.30Pace7:35.30
With Matthew and William.
Leg 2:Distance2.000Time16:13.20Pace8:06.60
With Jacob and William.
Leg 3:Distance1.000Time7:45.80Pace7:45.80
With William, Joseph, and Jacob.
Leg 4:Distance2.000Time11:56.40Pace5:58.20
Tempo run with Jacob, Joseph ran a bit with us, but I stopped him after a bit less than 0.5 as was struggling.
Leg 5:Distance1.000Time9:12.30Pace9:12.30
With Jacob.
Leg 6:Distance2.000Time11:49.00Pace5:54.50
Tempo run alone.
Leg 7:Distance4.000Time31:03.60Pace7:45.90
With Stephen.
Leg 8:Distance3.000Time23:04.80Pace7:41.60
With Julia.

Navy 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. Fast Sunday. Went to church in Rexburg.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.500.0013.00

Fast Running Friend Workout - 2019-08-05 07:44:39
Workout Totals: Distance13.000Time1:33:12.70Pace7:10.21
Still in Rexburg. Total of 13 (10+3). Usual distances for the kids. Did tempo runs/pickups with the boys. 2 with Joseph and Jacob in 11:50 (6:05, 5:45), 0.5 with Stephen in 2:59.9, and 1 with William in 5:57.
Leg 1:Distance2.000Time15:11.20Pace7:35.60
With Joseph, Jacob, and Stephen.
Leg 2:Distance2.000Time11:50.50Pace5:55.25
Tempo run with Joseph and Jacob.
Leg 3:Distance2.000Time14:48.70Pace7:24.35
With Stephen.
Split 1:Distance1.500Time11:48.80Pace7:52.53
Cumilative:Distance1.500Time11:48.80Pace7:52.53
Split 2:Distance0.500Time2:59.90Pace5:59.80
Cumilative:Distance2.000Time14:48.70Pace7:24.35
 
Leg 4:Distance1.000Time8:09.20Pace8:09.20
With William.
Leg 5:Distance1.000Time5:57.70Pace5:57.70
With William.
Leg 6:Distance1.000Time7:28.60Pace7:28.60
With Matthew and William.
Leg 7:Distance1.000Time7:37.10Pace7:37.10
With William.
Leg 8:Distance3.000Time22:09.70Pace7:23.23
With Julia at night.

Navy Crocs 2 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.250.0012.25

Fast Running Friend Workout - 2019-08-06 09:04:24
Workout Totals: Distance12.250Time1:33:36.80Pace7:38.51
Still in Rexburg. Joseph, Jacob, William and Stephen were at the scout camp, ran their usual distances there today. I ran some alone, some with Matthew, Mary, and Bella, and some with Julia. Total of 12 (9+3).

Benjamin did a 6 mile tempo down the canyon at home in 31:20. His breathing struggles seemed to be gone. This confirmed my suspicions. My theory was that at 5:30 and slower he has the oxygen to think. So after some time he overthinks some feedback from his body and it seems to him he does not have enough oxygen. I figured if he goes 5:20 or faster, he would not have the oxygen to think, so I told him to start at 5:20.
Leg 1:Distance1.000Time7:19.60Pace7:19.60
With Matthew.
Leg 2:Distance5.000Time36:26.60Pace7:17.32
Alone.
Leg 3:Distance3.000Time23:25.60Pace7:48.53
With Julia.
Leg 4:Distance0.250Time2:41.80Pace10:47.20
With Bella and Matthew.
Leg 5:Distance0.500Time4:35.30Pace9:10.60
With Mary.
Leg 6:Distance2.000Time15:32.10Pace7:46.05
With Julia. Pickup for 0.25 at the end.
Split 1:Distance1.750Time14:00.50Pace8:00.29
Cumilative:Distance1.750Time14:00.50Pace8:00.29
Split 2:Distance0.250Time1:31.60Pace6:06.40
Cumilative:Distance2.000Time15:32.10Pace7:46.05
 
Leg 7:Distance0.500Time3:35.80Pace7:11.60
Alone.

Navy Crocs 2 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2019-08-07 08:47:44
Workout Totals: Distance12.000Time1:27:59.10Pace7:19.93
Still in Rexburg. Joseph, Jacob, William, and Stephen still at the camp, did their runs there, easy pace. I was having some stomach issues, but still did a 2 mile tempo run out and back in 11:37 (5:54, 5:43). Clearly felt something wrong with the stomach in the last half mile, but was able to maintain decent pace through it. Julia did 3+1, Benjamin and Jenny did easy runs, their usual distances at home.
Leg 1:Distance2.000Time14:39.70Pace7:19.85
Alone - warmup.
Leg 2:Distance2.000Time11:37.40Pace5:48.70
Alone - tempo run.
Leg 3:Distance1.000Time7:35.40Pace7:35.40
With Matthew.
Leg 4:Distance3.000Time23:42.00Pace7:54.00
With Julia.
Leg 5:Distance1.000Time7:07.80Pace7:07.80
Alone.
Leg 6:Distance0.500Time4:32.90Pace9:05.80
With Mary.
Leg 7:Distance2.500Time18:43.90Pace7:29.56
Alone.

Navy 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
11.001.000.000.0012.00

Fast Running Friend Workout - 2019-08-08 08:52:16
Workout Totals: Distance12.000Time1:29:26.70Pace7:27.22
In Rexburg. Easy runs for the most part. Julia made a breakthrough in climbing out of her fitness dip. She ran 1 mile in 6:20. It was technically slightly aided, 16 feet of drop, but at 4900 feet. We did measure it with the wheel. Joseph, Jacob, William, and we all running slower even on the downhill direction of that mile that we would have expected from the effort.

So I was quite happy that she was only 6 seconds of her PR which she set in on March 9th last year. She had not been able to get close to that time in almost a year and a half.

Joseph, Jacob, William, and Stephen ran easy at the scout camp. Benjamin and Jenny ran at home - usual distances. Benjamin did a 2 mile tempo at 5:20 pace.
Leg 1:Distance2.000Time15:26.30Pace7:43.15
Mostly alone, a little bit with Derrick.
Leg 2:Distance1.000Time7:16.30Pace7:16.30
With Matthew.
Leg 3:Distance3.000Time21:06.80Pace7:02.27
Alone.
Leg 4:Distance1.000Time7:59.20Pace7:59.20
With Julia.
Leg 5:Distance1.000Time6:20.40Pace6:20.40
Julia's fast mile.
Leg 6:Distance1.000Time7:44.00Pace7:44.00
With Julia.
Leg 7:Distance0.500Time4:43.70Pace9:27.40
With Mary.
Leg 8:Distance1.000Time7:50.20Pace7:50.20
With Julia.
Leg 9:Distance1.500Time10:59.80Pace7:19.87
Alone.

Navy 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 - 2019-08-09 08:20:37
Workout Totals: Distance12.000Time1:31:18.10Pace7:36.51
Rexburg. Total of 12. Did some random fast quarters today. Tested Sarah's friend Lindsay who was a sprinter/hurdler in high school, and has been running on and off since then. She has good speed, we tested her over a quarter, she opened with the first half in 34, though due to the lack of training slowed down over the second half, but still finished in 81.

Joseph, Jacob, William and Stephen ran easy at the camp, Benjamin and Jenny ran their usual distances at an easy pace at home.
Leg 1:Distance2.000Time14:09.60Pace7:04.80
Alone.
Split 1:Distance1.750Time12:52.30Pace7:21.31
Cumilative:Distance1.750Time12:52.30Pace7:21.31
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance2.000Time14:09.60Pace7:04.80
 
Leg 2:Distance0.250Time1:52.80Pace7:31.20
Sarah and Lindsay did a fast quarter. I paced Lindsay.
Split 1:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance0.250Time1:21.10Pace5:24.40
Lindsay
Split 2:Distance0.000Time0:31.70Pace0:00.00
Cumilative:Distance0.250Time1:52.80Pace7:31.20
Sarah.
 
Leg 3:Distance0.250Time1:50.20Pace7:20.80
Another quarter with Sarah.
Leg 4:Distance2.000Time14:35.70Pace7:17.85
Alone, with a fast quarter.
Split 1:Distance1.750Time13:21.80Pace7:38.17
Cumilative:Distance1.750Time13:21.80Pace7:38.17
Split 2:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance2.000Time14:35.70Pace7:17.85
 
Leg 5:Distance1.000Time7:23.40Pace7:23.40
With Matthew.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
With Julia.
Leg 7:Distance0.250Time1:13.60Pace4:54.40
Fast quarter alone.
Leg 8:Distance0.250Time1:58.90Pace7:55.60
Back to the house.
Leg 9:Distance0.500Time4:45.00Pace9:30.00
With Mary.
Leg 10:Distance2.000Time15:50.90Pace7:55.45
With Julia.
Leg 11:Distance0.500Time3:43.70Pace7:27.40
Alone.

Navy 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
7.000.004.000.0011.00

Fast Running Friend Workout - 2019-08-10 09:19:34
Workout Totals: Distance11.000Time1:18:26.20Pace7:07.84
Busy day, traveled home from Rexburg with the whole family minus Benjamin and Jenny, then we had Stake Conference in the evening, but got 11 miles in with 2x2 tempo runs. First with Joseph and Jacob. They were tired after the camp, so they were very cautious in the first mile, slight uphill, perhaps too cautious - 6:35, but then we turned around and ran 5:48 (5:49 for Jacob) with the last quarter in 77 (78 for Jacob).

On my second tempo I surprised myself with 11:25 (5:51, 5:34). Felt strong, was breathing hard, but was getting some speed out of the breathing, which I think is a good sign.

At home Benjamin did an 8 mile tempo from Vivian Park to the house in 43:37. He again felt something holding him back, but not as much as last week. Jenny did 6 miles out and back at sub-7:30 pace.
Leg 1:Distance2.000Time15:08.30Pace7:34.15
With Joseph and Jacob.
Leg 2:Distance2.000Time12:23.00Pace6:11.50
Tempo run with Joseph and Jacob.
Leg 3:Distance1.000Time7:38.20Pace7:38.20
With Matthew.
Leg 4:Distance2.000Time15:57.90Pace7:58.95
With William and Stephen.
Leg 5:Distance2.000Time11:25.70Pace5:42.85
Tempo run alone.
Leg 6:Distance2.000Time15:53.10Pace7:56.55
Alone.

Navy Crocs 2 Miles: 11.00
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. Stake Conference. A quote from it: FEAR: False Evidence Appearing Real.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2019-08-12 08:44:08
Workout Totals: Distance12.000Time1:33:06.70Pace7:45.56
Total of 12. Usual distances for everybody.

Did a test tempo run with Joseph, Jacob, and Benjamin on the ward 2 mile course. I wanted to see how it compared to the course in Rexburg. Unfortunately Joseph was not 100% today so we did not really push it so we did not get much out of the experiment. 6:11 uphill for the first half, 5:51 for the last mile down. We did not really start pushing until the last 500 or so, and even then Jacob was struggling, so it is hard to tell which course is faster.
Leg 1:Distance1.500Time11:47.90Pace7:51.93
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time12:02.20Pace6:01.10
Tempo run on the ward 2 mile course with Benjamin and Jacob, Joseph fell back in the last half mile, finished in 12:14.
Leg 3:Distance0.500Time4:41.20Pace9:22.40
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance1.000Time7:50.30Pace7:50.30
With Benjamin and Matthew.
Leg 5:Distance4.000Time32:56.70Pace8:14.18
With William, Stephen, and Benjamin.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Benjamin in the evening.

Navy 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
10.551.000.000.5012.05

Fast Running Friend Workout - 2019-08-13 09:02:19
Workout Totals: Distance12.047Time1:32:49.40Pace7:42.31
Total of 12, easy except for pacing.

Today Stephen ran a PR in the track mile - 6:20.2 - splits 89, 94, 99, 95. We need to work on not getting soft in the third lap, with Stephen it takes some special work.

William ran 2:41.0 for the 800, also a PR, splits 78 high, 82 high. Perfect splits, we just need to get used to a faster start.

Otherwise, kids did their usual distances.
Leg 1:Distance1.050Time8:50.30Pace8:25.05
Warm-up with the kids.
Leg 2:Distance1.000Time6:20.20Pace6:20.20
Paced Stephen through 1 mile time trial with Joseph and Jacob.
Leg 3:Distance0.497Time2:41.00Pace5:23.94
Paced William through 800 time trial with Joseph and Jacob.
Leg 4:Distance1.500Time13:24.50Pace8:56.33
Cool-down with the boys.
Leg 5:Distance1.000Time7:44.80Pace7:44.80
With Matthew and William.
Leg 6:Distance4.000Time29:49.70Pace7:27.43
Alone.
Leg 7:Distance3.000Time23:58.90Pace7:59.63
With Benjamin, part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.150.006.000.0012.15

Fast Running Friend Workout - 2019-08-14 08:18:20
Workout Totals: Distance12.150Time1:24:48.40Pace6:58.80
Kids ran on their own today, easy pace usual distances. I did a bit over 12 total with a workout 3x2 down the canyon 11:38, 11:37, 11:19. In the first two I focused on staying relaxed and in control, in the last one I did the same in the first mile (5:46), but then pressed a bit harder in the last mile, which was 5:33 (2:52, 2:41).

Benjamin had a good workout - 8 mile tempo from Vivian Park to the house in 42:20, 5:17.5 average. I told him to run the first harder mile in 5:30, then speed up to 5:20 once the elevation got lower and he had the downhill, and then just try to hold it until he could not. He was able to hold it all the way. This is his best time on this course so far.
Leg 1:Distance1.480Time11:24.00Pace7:42.16
Warm-up.
Leg 2:Distance8.000Time52:24.60Pace6:33.08
3x2 down the canyon workout.
Split 1:Distance2.000Time11:38.70Pace5:49.35
Cumilative:Distance2.000Time11:38.70Pace5:49.35
Split 2:Distance1.000Time9:00.80Pace9:00.80
Cumilative:Distance3.000Time20:39.50Pace6:53.17
Split 3:Distance2.000Time11:37.90Pace5:48.95
Cumilative:Distance5.000Time32:17.40Pace6:27.48
Split 4:Distance1.000Time8:47.50Pace8:47.50
Cumilative:Distance6.000Time41:04.90Pace6:50.82
Split 5:Distance2.000Time11:19.70Pace5:39.85
Cumilative:Distance8.000Time52:24.60Pace6:33.08
 
Leg 3:Distance2.670Time20:59.80Pace7:51.84
Cool-down.

Navy Crocs 2 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-08-15 08:45:48
Workout Totals: Distance12.000Time1:34:12.60Pace7:51.05
Easy runs for everybody today, Benjamin did a bit more - total of 13 (9+4), I did 12 (9+3), usual distances for everybody else.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Matthew.
Leg 2:Distance4.000Time31:36.30Pace7:54.07
With Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:35.90Pace7:53.98
With Joseph.
Leg 4:Distance3.000Time22:58.50Pace7:39.50
In the evening, first two with Joseph and Jacob, the last mile alone.

Navy 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
11.050.001.240.7513.04

Fast Running Friend Workout - 2019-08-16 08:39:22
Workout Totals: Distance13.038Time1:41:06.80Pace7:45.32
Usual distances more or less, some of the kids did workouts at Orem High. Stephen and Jenny did a ladder 1000 + 600 + 400 + 200, times: 3:44.7, 2:13.7, 90.7, and 39.4. As expected, it was not too difficult for Jenny, but Stephen struggled.

William did 3x500 1:39.2 (with me and Jacob), 1:43 (with Jacob), and 1:39.6. He also struggled, but mostly mentally.

Leg 1:Distance1.050Time9:34.60Pace9:07.24
Warm-up with the kids.
Leg 2:Distance0.311Time1:39.20Pace5:18.97
500 with William and Jacob.
Leg 3:Distance0.621Time3:44.70Pace6:01.84
1000 with Stephen and Jenny.
Leg 4:Distance0.250Time2:22.40Pace9:29.60
Recovery jog with Stephen and Jenny.
Leg 5:Distance0.373Time2:13.70Pace5:58.45
600 with Stephen and Jenny.
Leg 6:Distance0.872Time7:08.60Pace8:11.51
The rest of the workout with Stephen and Jenny.
Split 1:Distance0.250Time2:31.70Pace10:06.80
Cumilative:Distance0.250Time2:31.70Pace10:06.80
Recovery.
Split 2:Distance0.248Time1:30.70Pace6:05.73
Cumilative:Distance0.498Time4:02.40Pace8:06.75
400
Split 3:Distance0.250Time2:26.80Pace9:47.20
Cumilative:Distance0.748Time6:29.20Pace8:40.32
Recovery.
Split 4:Distance0.124Time0:39.40Pace5:17.74
Cumilative:Distance0.872Time7:08.60Pace8:11.51
200
Leg 7:Distance0.250Time2:29.40Pace9:57.60
Leg 8:Distance0.311Time1:39.60Pace5:20.26
500 with William.
Leg 9:Distance1.000Time8:51.00Pace8:51.00
Back to the house with William.
Leg 10:Distance4.000Time29:40.80Pace7:25.20
First 1.5 with Joseph, the rest alone.
Leg 11:Distance4.000Time31:42.80Pace7:55.70
With Benjamin.

Navy Crocs 2 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.006.000.0016.15

Fast Running Friend Workout - 2019-08-17 07:53:10
Workout Totals: Distance16.150Time1:56:46.20Pace7:13.82
Leg 1:Distance2.480Time20:42.30Pace8:20.93
Warm-up with Benjamin, Chad, Joseph, and Jacob.
Leg 2:Distance3.000Time17:25.20Pace5:48.40
Tempo interval with Chad, Joseph, and Jacob.
Leg 3:Distance2.000Time16:43.20Pace8:21.60
Recovery with Chad.
Leg 4:Distance3.000Time16:42.20Pace5:34.07
Tempo interval with Chad.
Leg 5:Distance1.670Time13:53.20Pace8:18.92
Cool-down with Chad.
Leg 6:Distance1.000Time7:54.70Pace7:54.70
With Matthew.
Leg 7:Distance3.000Time23:25.40Pace7:48.47
Pushed Bella and Leigha in the stroller.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
154.402.0028.994.26189.65
Navy Crocs 2 Miles: 173.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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