Breaking the Wall

September 2020

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
282.195.8620.2520.83329.13
Neon Crocs 3 Miles: 155.76Brown Crocs 3 Miles: 173.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-09-01 08:42:48
Workout Totals: Distance12.000Time1:32:40.00Pace7:43.33
Easy runs, total of 12, usual distances. Benjamin did a mile pickup in 4:55 I think.
Leg 1:Distance9.000Time1:09:25.90Pace7:42.88
I think this was part alone, part with the kids.
Leg 2:Distance3.000Time23:14.10Pace7:44.70
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.002.0012.00

Fast Running Friend Workout - 2020-09-02 08:54:06
Workout Totals: Distance12.000Time1:26:42.70Pace7:13.56
12 total. Did 3 mile tempo down the canyon in 17:13. First mile with Stephen and Matthew in 5:57 (PR for Matthew), then closed in 5:39, 5:37 - was surprised I had the juice for it, thought 5:45 pace would be good.

Otherwise, easy runs and usual distances for the kids. Benjamin did 3x2 down the canyon - 9:53, 10:10, then went to the bathroom and felt better, ran 9:50.
Leg 1:Distance0.980Time8:15.20Pace8:25.31
Warm-up.
Leg 2:Distance3.000Time17:13.20Pace5:44.40
3 mile tempo down the canyon.
Split 1:Distance1.000Time5:57.10Pace5:57.10
Cumilative:Distance1.000Time5:57.10Pace5:57.10
Stephen and Matthew.
Split 2:Distance2.000Time11:16.10Pace5:38.05
Cumilative:Distance3.000Time17:13.20Pace5:44.40
 
Leg 3:Distance5.020Time37:25.70Pace7:27.35
Leg 4:Distance3.000Time23:48.60Pace7:56.20
With Benjamin, Joseph and Jacob.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.1212.18

Fast Running Friend Workout - 2020-09-03 08:12:54
Workout Totals: Distance12.184Time1:34:59.80Pace7:47.81
12 total. Paced William to a small track mile PR of 5:41.3 (82, 84, 88, 87). We need to work on holding it in the last 2 laps. Based on his down the canyon 5:18 he should have 5:33 on the track, but he gets psyched out by the track.

Joseph and Jacob did a workout to prepare of sub-5:00 on the track. It works like this - you run with the pacer (Benjamin). If you fall back before you reach the mile, you get to run another interval which is 1.5 times the rounded distance of what you had left but no more than the distance you started with. The pacer is instructed to be no slower than 75, 2:32, 3:50.

Joseph did 909 in 2:49 (2:29 at 800), then 2:30 for 800, and 73 400.

Jacob did 2:32 for 800 then tried another interval, but his foot was hurting (heel), so he was done for the day. For some reason lately 5:00 pace and faster held for more than 0.25 has been bothering him. When he ran 4:58 down the canyon the day before his 14th birthday, he was out with the same problem, and had to reduce the mileage and do no speed for over a week. I am having him do toe crawls to strengthen his foot muscles.

Matthew did 7:05 mile just for fun all by himself and ended up being William's rabbit to catch in the last lap, and afterwards a 200 in 35.4 - total of 3 miles with running to the track and back.

Bella ran 1.5 miles.

Otherwise easy runs, usual distances for the kids.
Leg 1:Distance1.060Time8:37.20Pace8:07.92
Warm-up.
Leg 2:Distance1.000Time5:41.30Pace5:41.30
Paced William to a track mile PR.
Leg 3:Distance0.124Time0:35.40Pace4:45.48
200 with Matthew.
Leg 4:Distance1.000Time8:36.70Pace8:36.70
Back to the house.
Leg 5:Distance6.000Time46:30.10Pace7:45.02
Part alone, part with Sarah and Bella, part pushing the stroller with Bella and Leigha.
Leg 6:Distance3.000Time24:59.10Pace8:19.70
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-09-04 08:26:01
Workout Totals: Distance12.000Time1:34:57.60Pace7:54.80
12 total, easy runs, usual distances except for Jacob, who did only 4 miles. Benjamin did a mile pickup in 4:47.
Leg 1:Distance9.000Time1:10:27.90Pace7:49.77
Part with Joseph, part with Stephen and Jacob.
Leg 2:Distance3.000Time24:29.70Pace8:09.90
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.004.002.0018.00

Fast Running Friend Workout - 2020-09-05 09:06:23
Workout Totals: Distance15.000Time1:49:16.90Pace7:17.13
18 total. Did 3x2 down the canyon. On the first one William and I pulled Matthew and Stephen through the first mile in 6:02, and then were rabbits for Joseph who started 1:00 back, passed us and ran 10:47 (5:27, 5:20).

On the second one, I ran alone in 11:29 (5:39, 5:37).

On the last one, I was Benjamin's rabbit - he caught me and ran 9:46, while I tried to kick with him, but got dropped and ended up with 11:48.

Benjamin did 3x2 down in 9:53, up in 11:14, and down in 9:46.

Jenny got strep throat, did not run.
Leg 1:Distance0.980Time8:00.80Pace8:10.61
Warm-up.
Leg 2:Distance2.000Time11:55.60Pace5:57.80
First interval (with William).
Split 1:Distance1.000Time6:02.80Pace6:02.80
Cumilative:Distance1.000Time6:02.80Pace6:02.80
Stephen and Matthew.
Split 2:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance2.000Time11:55.60Pace5:57.80
 
Leg 3:Distance2.270Time19:09.10Pace8:26.21
Recovery.
Leg 4:Distance2.000Time11:29.10Pace5:44.55
Second interval - alone.
Leg 5:Distance4.000Time33:08.10Pace8:17.02
Recovery.
Leg 6:Distance2.000Time11:48.10Pace5:54.05
Third interval - rabbit for Benjamin.
Leg 7:Distance1.750Time13:46.10Pace7:52.06
Cool-down.
Fast Running Friend Workout - 2020-09-05 22:10:58
Workout Totals: Distance3.000Time24:41.00Pace8:13.67
 
Leg 1:Distance3.000Time24:41.00Pace8:13.67
With Benjamin and Julia.

Neon Crocs 3 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. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.910.500.000.6212.03

Fast Running Friend Workout - 2020-09-07 08:01:34
Workout Totals: Distance12.038Time1:33:20.40Pace7:45.23
12 total for me and Benjamin. Chad joined us in the morning for the first 9. Benjamin paced Chad to a 4:58 mile PR down the canyon. I ran the first 0.5 with them in 2:27, then coasted to the finish in 3:08, 5:35 total for the mile.

Otherwise easy runs for the kids. Jenny is recovering, was able to run a mile in 8:30.
Leg 1:Distance3.270Time26:08.80Pace7:59.76
Warm-up with Benjamin and Chad.
Leg 2:Distance0.498Time3:54.10Pace7:50.08
Strides.
Split 1:Distance0.062Time0:18.50Pace4:58.39
Cumilative:Distance0.062Time0:18.50Pace4:58.39
Split 2:Distance0.062Time0:31.30Pace8:24.84
Cumilative:Distance0.124Time0:49.80Pace6:41.61
Split 3:Distance0.062Time0:18.40Pace4:56.77
Cumilative:Distance0.186Time1:08.20Pace6:06.67
Split 4:Distance0.312Time2:45.90Pace8:51.73
Cumilative:Distance0.498Time3:54.10Pace7:50.08
 
Leg 3:Distance1.000Time5:35.70Pace5:35.70
First half Chad's mile time trial, then coasted to the finish.
Split 1:Distance0.500Time2:27.50Pace4:55.00
Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.500Time3:08.20Pace6:16.40
Cumilative:Distance1.000Time5:35.70Pace5:35.70
 
Leg 4:Distance4.270Time32:42.00Pace7:39.48
More distance with Benjamin and Chad.
Leg 5:Distance3.000Time24:59.80Pace8:19.93
With Julia and Benjamin.

Neon Crocs 3 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2020-09-08 09:04:58
Workout Totals: Distance12.000Time1:32:07.10Pace7:40.59
12 total, pickup for 1.25 in 6:53 down the canyon, Benjamin ran 4:47 for the mile. Easy runs for everybody else.
Leg 1:Distance9.000Time1:06:40.50Pace7:24.50
With Benjamin.
Split 1:Distance4.730Time37:21.90Pace7:53.97
Cumilative:Distance4.730Time37:21.90Pace7:53.97
Split 2:Distance1.250Time6:53.40Pace5:30.72
Cumilative:Distance5.980Time44:15.30Pace7:24.03
Split 3:Distance3.020Time22:25.20Pace7:25.43
Cumilative:Distance9.000Time1:06:40.50Pace7:24.50
 
Leg 2:Distance3.000Time25:26.60Pace8:28.87
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.7412.34

Fast Running Friend Workout - 2020-09-09 08:55:09
Workout Totals: Distance12.348Time1:35:34.90Pace7:44.44
About 12 total. Did 4x200 on the track with Matthew with 200 recovery the target of 40 fast, 60 slow. We had to slow it down on the recoveries, but he kept the pace on the fast ones. William helped. Stephen quit in the middle of the third interval and earned a "bonus" - 2 more intervals. Otherwise easy runs. Julia felt like she was getting sick, ran only 2 miles.

Benjamin did 8 in the canyon with 4 up and 4 down in 43:08 (up 22:58, down 20:10, last mile 4:45, the wind was stronger than usual).
Leg 1:Distance0.930Time7:43.80Pace8:18.71
Warm-up with the boys.
Leg 2:Distance0.992Time7:03.50Pace7:06.92
Workout with Matthew and William, part with Stephen.
Split 1:Distance0.124Time0:39.50Pace5:18.55
Cumilative:Distance0.124Time0:39.50Pace5:18.55
Split 2:Distance0.124Time1:00.30Pace8:06.29
Cumilative:Distance0.248Time1:39.80Pace6:42.42
Split 3:Distance0.124Time0:41.20Pace5:32.26
Cumilative:Distance0.372Time2:21.00Pace6:19.03
Split 4:Distance0.124Time1:02.70Pace8:25.65
Cumilative:Distance0.496Time3:23.70Pace6:50.69
Split 5:Distance0.124Time0:40.40Pace5:25.81
Cumilative:Distance0.620Time4:04.10Pace6:33.71
Split 6:Distance0.124Time1:08.10Pace9:09.19
Cumilative:Distance0.744Time5:12.20Pace6:59.62
Split 7:Distance0.124Time0:40.60Pace5:27.42
Cumilative:Distance0.868Time5:52.80Pace6:46.45
Split 8:Distance0.124Time1:10.70Pace9:30.16
Cumilative:Distance0.992Time7:03.50Pace7:06.92
 
Leg 3:Distance0.496Time3:43.50Pace7:30.60
Stephen's "bonus".
Split 1:Distance0.124Time0:40.20Pace5:24.19
Cumilative:Distance0.124Time0:40.20Pace5:24.19
Split 2:Distance0.124Time1:05.30Pace8:46.61
Cumilative:Distance0.248Time1:45.50Pace7:05.40
Split 3:Distance0.124Time0:41.60Pace5:35.48
Cumilative:Distance0.372Time2:27.10Pace6:35.43
Split 4:Distance0.124Time1:16.40Pace10:16.13
Cumilative:Distance0.496Time3:43.50Pace7:30.60
 
Leg 4:Distance0.930Time8:15.20Pace8:52.47
Back to the house.
Leg 5:Distance6.000Time44:52.90Pace7:28.82
Alone.
Leg 6:Distance3.000Time23:56.00Pace7:58.67
Part with Joseph, Jacob, and Julia, part alone.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.3812.88

Fast Running Friend Workout - 2020-09-10 08:58:52
Workout Totals: Distance12.880Time1:40:51.50Pace7:49.84
Total of around 12. Joseph tried the dream mile workout, but just did not have it today. William and I did 609 meters in 1:58 with him, then I also ran a 400 in 78.

Jacob is still off speed, healing his foot. Easy pace, more or less usual distances for everybody else.
Leg 1:Distance1.379Time11:02.10Pace8:00.13
Warm-up.
Leg 2:Distance0.380Time1:58.90Pace5:12.89
With William - part of Joseph's workout paced by Benjamin.
Leg 3:Distance0.621Time5:43.50Pace9:13.14
Recovery jog.
Leg 4:Distance0.250Time1:18.30Pace5:13.20
With Joseph and Benjamin.
Leg 5:Distance1.250Time10:55.60Pace8:44.48
Back the house with William.
Leg 6:Distance6.000Time44:29.60Pace7:24.93
Alone.
Leg 7:Distance3.000Time25:23.50Pace8:27.83
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.001.000.0012.06

Fast Running Friend Workout - 2020-09-11 08:39:29
Workout Totals: Distance12.060Time1:32:58.00Pace7:42.52
12 total. Paced Matthew to 6:14.3 mile PR on the track. William and Joseph helped me. Stephen started, but only lasted a lap before quitting. Matthew's splits were 92, 93, 95, 91.

Benjamin did a mile pickup in 4:44.

Otherwise, easy runs, usual distances.
Leg 1:Distance2.060Time17:22.10Pace8:25.87
Warm-up.
Leg 2:Distance1.000Time6:14.30Pace6:14.30
Matthew's mile record on the track.
Leg 3:Distance1.000Time8:36.20Pace8:36.20
Back to the house.
Leg 4:Distance5.000Time37:15.60Pace7:27.12
Alone.
Leg 5:Distance3.000Time23:29.80Pace7:49.93
With Benjamin.

Neon Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.005.500.5016.25

Fast Running Friend Workout - 2020-09-12 08:17:57
Workout Totals: Distance16.248Time2:01:05.20Pace7:27.14
16+ total. Did 3x2 down the canyon - 11:56, 11:31, 11:24. On the first one paced William while being a rabbit for the fox (Chad and Joseph, 1:00 back), and the hound (Benjamin, 2:00 back). The hound caught both the fox and the rabbit, while the fox caught the rabbit - Chad and Joseph 10:51, Benjamin 9:34. Jacob started with me and William, then picked it up in the last 0.5 (2:37), and ran 11:35.

On the second interval, Chad and I started 1:30 ahead of Benjamin. He caught us with about 0.5 just as planned, and ran 9:33. Chad picked it up to 2:42, I picked it up to 2:51 for the last half, so Chad got 11:22, and I had 11:31.

On the last one Benjamin blew by us before we reached 1.5 and finished with the course record of 9:21 (4:44, 4:37). Chad and I kicked in the last 0.5 in 2:41.9, and ended up with 11:24.

Benjamin has tried this workout with 9:36 target several times without success, and it looked like it was just out of his reach. But now he made a breakthrough with 9:34, 9:33, 9:21, which actually averages to 9:29.

Mary tried to run a mile PR but just did not have it. Bella did 400 in 2:20.9 without holding the hand, which I think is her new record.

Stephen and Matthew ran easy. Jenny is recovering, now is able to run 4 miles a day at 8:00 pace.
Leg 1:Distance0.980Time8:02.80Pace8:12.65
Warm-up.
Leg 2:Distance2.000Time11:56.70Pace5:58.35
Interval 1.
Leg 3:Distance2.125Time18:04.20Pace8:30.21
Recovery.
Leg 4:Distance2.000Time11:31.60Pace5:45.80
Interval 2.
Leg 5:Distance2.125Time17:30.90Pace8:14.54
Recovery.
Leg 6:Distance2.000Time11:24.20Pace5:42.10
Interval 3.
Split 1:Distance1.500Time8:42.30Pace5:48.20
Cumilative:Distance1.500Time8:42.30Pace5:48.20
Split 2:Distance0.500Time2:41.90Pace5:23.80
Cumilative:Distance2.000Time11:24.20Pace5:42.10
 
Leg 7:Distance1.680Time15:42.80Pace9:21.19
Back to the car.
Leg 8:Distance0.088Time0:42.30Pace8:00.68
Mary's failed mile time trial.
Leg 9:Distance0.250Time2:20.90Pace9:23.60
Bella's 400.
Leg 10:Distance3.000Time23:48.80Pace7:56.27
With Benjamin.

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

Day of rest. Come Follow Me lesson at home, then went to our ward for the Sacrament meeting.

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

Fast Running Friend Workout - 2020-09-14 08:31:17
Workout Totals: Distance12.000Time1:35:58.10Pace7:59.84
12 total, easy runs, Benjamin did a mile pickup in 4:54.
Leg 1:Distance9.000Time1:09:41.10Pace7:44.57
Part alone, part with the kids.
Leg 2:Distance3.000Time26:17.00Pace8:45.67
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.006.000.0012.00

Fast Running Friend Workout - 2020-09-15 08:43:35
Workout Totals: Distance12.000Time1:26:33.10Pace7:12.76
12 total, easy runs for the kids, Benjamin did a mile pickup in 4:54, I needed to get back in time for a work meeting, so I decided to do a 6 mile tempo run with 1.5 up from 3 to 4.5, then back to the house - was able to get 37:27, about 6:14 average.
Leg 1:Distance3.000Time23:04.60Pace7:41.53
Part with Joseph and Jacob, part alone.
Leg 2:Distance6.000Time37:27.10Pace6:14.52
Tempo run, 1.5 up to 4.5, then back to the house.
Leg 3:Distance3.000Time26:01.40Pace8:40.47
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-09-16 08:57:29
Workout Totals: Distance12.000Time1:34:54.50Pace7:54.54
12 total, easy pace, usual distances for the kids. Benjamin did 2x2, up in 11:19, down in 9:31.
Leg 1:Distance9.000Time1:09:29.10Pace7:43.23
Part with the kids, part alone.
Leg 2:Distance3.000Time25:25.40Pace8:28.47
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.001.0012.00

Fast Running Friend Workout - 2020-09-17 09:17:25
Workout Totals: Distance12.000Time1:32:04.30Pace7:40.36
12 total. Did two mile pickups down the canyon to feel the 5 K pace. First one with Joseph, Jacob, Jenny, and William at William's 5 K pace in 5:56 (Jenny 5:58). Then With Joseph and Jacob at their 5 K pace. Joseph kicked in the last 100 and ran 5:21. Jacob and I just coasted and finished in 5:25.
Leg 1:Distance2.000Time16:00.80Pace8:00.40
Warm-up.
Leg 2:Distance1.000Time5:56.60Pace5:56.60
With Joseph, Jacob, William, and Jenny down the canyon.
Leg 3:Distance1.000Time8:30.10Pace8:30.10
Back up.
Leg 4:Distance1.000Time5:25.90Pace5:25.90
With Joseph and Jacob.
Leg 5:Distance4.000Time31:00.00Pace7:45.00
Part with Joseph and Jacob, part alone.
Leg 6:Distance3.000Time25:10.90Pace8:23.63
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2020-09-18 09:37:06
Workout Totals: Distance8.000Time59:48.30Pace7:28.54
8 total. Reduced mileage for the kids. Taper for the 5 K tomorrow.
Leg 1:Distance8.000Time59:48.30Pace7:28.54
Part with the kids. part alone.

Brown Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.113.110.003.1116.33

Fast Running Friend Workout - 2020-09-19 07:52:36
Workout Totals: Distance16.321Time2:01:06.90Pace7:25.25
Pachev Family 5 K, 17:58, 7th place. Same usual down the Provo Canyon course for Nunn's Park, to the 800 N bridge.

We had more people than before with a few friends joining. Results:

Benjamin Pachev 15:17
John Hedengren 15:47
Albert Wint 15:57
Chad Robinson 17:03
Jacob Pachev 17:37
Joseph Pachev 17:57
Sasha Pachev 17:58
William Pachev 19:42
Jennifer Walker 20:35
Matthew Pachev 20:39
Nate Walker 21:45
Stephen Pachev 21:51
Julia Pachev 24:28
Sarah Pachev 25:38
Mary Pachev 31:47
Kate Graver 32:28
Jamie Graver 32:28

The combination of headwind and the smoke made the times slower. I think part of it was the physical slowdown, and part just losing motivation to push. Report on our runners:

Benjamin - 4:47 for the first mile, heroic effort to run 4:52 in the second, and then he was just out of juice, and 5:08 was all he had.

Jacob - decent performance for the conditions. Opened with 5:35, then 5:39, and toughed it out with 5:46 for the last mile running alone.

Joseph - 5:35 in the first mile, then the second around 5:50, and the closing mile in around 5:55. Did not have it today.

Myself - realized after about 0.75 into it that the conditions for one reason or another would not allow a fast time, and adjusted the pace. Mile splits 5:39, 5:51, 5:52. Happy was able to squeeze under 18:00.

William - 6:10 for the first mile, then just did not have it and coasted.

Jenny - was recovering from strep throat, so was running to test her strength. Ran more or less evenly. Was able to pull away from Matthew at the end.

Matthew - had an awesome run, too bad the conditions were not ideal, missed his PR only by 2 seconds. 6:38, 6:40, 6:38.

Nate - ran with Jenny to 1.75, then when Matthew passed him and started pulling away, fell back, but held off Stephen at the end.

Stephen - ran the first mile with Matthew, then just did not have it.

Julia - still recovering from her setbacks, and dealing with school work, but was able to run sub-8:00 pace.

Sarah - decent performance for the conditions, and the lack of sleep the night before, to which she is sensitive.

Mary - was not originally planning on running, but when she saw that Jamie's daughter Kate was running, she wanted to run it too. So they ran together at about 10:20 pace, then Benjamin and I returned to them, and Mary sped up to 8:10 pace for the last half mile. This was Mary's first 5 K, as well as Kate's.
Leg 1:Distance0.830Time6:50.60Pace8:14.70
Warm-up.
Leg 2:Distance3.107Time17:58.40Pace5:47.09
Race.
Split 1:Distance1.107Time6:14.60Pace5:38.39
Cumilative:Distance1.107Time6:14.60Pace5:38.39
Split 2:Distance1.000Time5:51.00Pace5:51.00
Cumilative:Distance2.107Time12:05.60Pace5:44.38
Split 3:Distance1.000Time5:52.80Pace5:52.80
Cumilative:Distance3.107Time17:58.40Pace5:47.09
 
Leg 3:Distance3.200Time27:57.60Pace8:44.25
Back up the canyon for the second heat.
Leg 4:Distance4.584Time32:28.30Pace7:05.02
Pacing the second heat.
Split 1:Distance3.107Time20:39.80Pace6:39.03
Cumilative:Distance3.107Time20:39.80Pace6:39.03
Matthew
Split 2:Distance0.137Time1:05.70Pace7:59.56
Cumilative:Distance3.244Time21:45.50Pace6:42.44
Nate
Split 3:Distance0.013Time0:06.10Pace7:49.23
Cumilative:Distance3.257Time21:51.60Pace6:42.70
Stephen
Split 4:Distance0.326Time2:36.50Pace8:00.06
Cumilative:Distance3.583Time24:28.10Pace6:49.74
Julia
Split 5:Distance0.147Time1:10.60Pace8:00.27
Cumilative:Distance3.730Time25:38.70Pace6:52.52
Sarah
Split 6:Distance0.768Time6:08.50Pace7:59.82
Cumilative:Distance4.498Time31:47.20Pace7:04.01
Mary
Split 7:Distance0.086Time0:41.10Pace7:57.91
Cumilative:Distance4.584Time32:28.30Pace7:05.02
Jamie and Kate.
 
Leg 5:Distance4.600Time35:52.00Pace7:47.83
Distance with Benjamin and Chad.

Brown Crocs 3 Miles: 16.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2020-09-21 08:59:47
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, did a mile pickup down the canyon in 5:32. Easy runs, usual distances for the kids. Benjamin did a mile pickup somewhere in 4:50 - 4:55 range.
Leg 1:Distance9.000Time1:08:55.60Pace7:39.51
Part with the kids, part alone.
Split 1:Distance5.980Time47:38.10Pace7:57.94
Cumilative:Distance5.980Time47:38.10Pace7:57.94
Split 2:Distance1.000Time5:32.20Pace5:32.20
Cumilative:Distance6.980Time53:10.30Pace7:37.06
Split 3:Distance2.020Time15:45.30Pace7:47.97
Cumilative:Distance9.000Time1:08:55.60Pace7:39.51
 
Leg 2:Distance3.000Time25:08.60Pace8:22.87
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-09-22 09:10:11
Workout Totals: Distance12.000Time1:32:29.80Pace7:42.48
12 total, easy pace, Benjamin did a pickup, Julia ran only 2 miles due to school load.
Leg 1:Distance5.000Time39:23.00Pace7:52.60
With Jacob, part with other kids.
Leg 2:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 3:Distance3.000Time23:10.60Pace7:43.53
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2020-09-23 08:55:36
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
12 total, usual distances for the kids, did a mile pickup in 5:32 down the canyon. Benjamin did a 5 K up the canyon in 16:28 (5:21, 5:18, 5:16).
Leg 1:Distance9.000Time1:09:58.50Pace7:46.50
Part alone, part with the kids pushing a stroller.
Split 1:Distance7.210Time57:40.90Pace8:00.01
Cumilative:Distance7.210Time57:40.90Pace8:00.01
Split 2:Distance1.000Time5:32.20Pace5:32.20
Cumilative:Distance8.210Time1:03:13.10Pace7:42.01
Split 3:Distance0.790Time6:45.40Pace8:33.16
Cumilative:Distance9.000Time1:09:58.50Pace7:46.50
 
Leg 2:Distance3.000Time25:05.50Pace8:21.83
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.003.1112.01

Fast Running Friend Workout - 2020-09-24 08:20:01
Workout Totals: Distance12.007Time1:30:37.70Pace7:32.88
Total of 12. Joseph and Matthew had sore throats, were on reduced mileage. William and Jacob ran in the Roadrunners cross country race 1.5 mile at Kiwani's park, Jacob won in 8:46, William was 10th in 9:30. Jane Hedengren, the girls winner in a separate heat ran faster than Jacob, though - 8:40.

I was wondering after Saturday if my 17:58 was due to the headwind/smoke, or if it was just the new old man's high/low - depending on how you want to look at it. So I had Benjamin pace me through the same 5 K with the target of 18:00 but with the idea that if I felt strong in the last mile I would kick. I was able to close with 5:31, most of it thanks to 78 for the last quarter, and ended up with 17:43. So no, the old man is not that old yet.
Leg 1:Distance0.870Time7:03.50Pace8:06.78
Warm-up.
Leg 2:Distance3.107Time17:43.40Pace5:42.26
5 K
Split 1:Distance0.107Time0:38.00Pace5:55.14
Cumilative:Distance0.107Time0:38.00Pace5:55.14
Split 2:Distance1.000Time5:46.60Pace5:46.60
Cumilative:Distance1.107Time6:24.60Pace5:47.43
Split 3:Distance1.000Time5:47.40Pace5:47.40
Cumilative:Distance2.107Time12:12.00Pace5:47.41
Split 4:Distance1.000Time5:31.40Pace5:31.40
Cumilative:Distance3.107Time17:43.40Pace5:42.26
 
Leg 3:Distance5.030Time42:01.00Pace8:21.19
Distance with Benjamin.
Leg 4:Distance3.000Time23:49.80Pace7:56.60
With Stephen.

Brown Crocs 3 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-09-25 09:17:28
Workout Totals: Distance12.000Time1:32:16.30Pace7:41.36
12 total, easy pace. Joseph, William, and Matthew had sore throats, on reduced mileage. Otherwise usual distances.
Leg 1:Distance9.000Time1:07:24.30Pace7:29.37
Part with Jacob, part alone.
Leg 2:Distance3.000Time24:52.00Pace8:17.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.001.751.0017.00

Fast Running Friend Workout - 2020-09-26 08:11:47
Workout Totals: Distance17.000Time2:05:08.20Pace7:21.66
17 total. Did 3x2 down the canyon with Chad (first two with Jacob) playing rabbits for Benjamin. We had 1:45 head start. Benjamin's target was 10:00, ours was to run 6:00 until he catches us, then try to keep up with him to the finish. In the first two intervals, he caught us with a quarter to go as expected. However, only Chad and Jacob were able to go with him. I kicked, but all I had was 78 first time around, and 77 second time, while Benjamin hit 70/69 range finishing in 9:52 both times. On the second one, Jacob fell back a bit, but still ran around 72 for the last quarter.

On the third one, Chad and I kicked with 0.5 to go, I ran 2:37, he had around 2:35. Benjamin blew past us with 200 to go as his last 0.25 was 66 with 9:43 for 2 miles. My times were 11:46, 11:45, 11:36.

Joseph and Matthew were still on reduced mileage, but are feeling better. William's throat got worse, he did not run. Stephen was able to get in full distance.
Leg 1:Distance0.980Time8:31.40Pace8:41.84
Warm-up.
Leg 2:Distance2.000Time11:46.50Pace5:53.25
Interval 1.
Split 1:Distance1.750Time10:28.10Pace5:58.91
Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance2.000Time11:46.50Pace5:53.25
 
Leg 3:Distance2.000Time16:12.80Pace8:06.40
Recovery.
Leg 4:Distance2.000Time11:45.20Pace5:52.60
Interval 2.
Split 1:Distance1.750Time10:28.10Pace5:58.91
Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:17.10Pace5:08.40
Cumilative:Distance2.000Time11:45.20Pace5:52.60
 
Leg 5:Distance2.000Time15:55.20Pace7:57.60
Recovery.
Leg 6:Distance2.000Time11:35.50Pace5:47.75
Interval 3.
Split 1:Distance1.500Time8:58.00Pace5:58.67
Cumilative:Distance1.500Time8:58.00Pace5:58.67
Split 2:Distance0.500Time2:37.50Pace5:15.00
Cumilative:Distance2.000Time11:35.50Pace5:47.75
 
Leg 7:Distance3.020Time25:41.40Pace8:30.40
Distance.
Leg 8:Distance3.000Time23:40.20Pace7:53.40
With Benjamin at night, part with Joseph.

Brown Crocs 3 Miles: 17.00
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. Church at home. Elder's Quorum meeting on Zoom with the lesson from the Sacred Grove.

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

Fast Running Friend Workout - 2020-09-28 09:12:17
Workout Totals: Distance12.000Time1:34:54.90Pace7:54.57
Easy runs, 12 total, usual distances. Benjamin did a mile pickup.
Leg 1:Distance9.000Time1:09:58.20Pace7:46.47
Part with the kids, part alone.
Leg 2:Distance3.000Time24:56.70Pace8:18.90
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.802.250.000.0012.05

Fast Running Friend Workout - 2020-09-29 09:09:17
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
12 total. Stephen attempted a mile time trial on the track, but it was going nowhere. So I stopped him and we went to plan B - he needs to regain his fitness. So we did a 2 mile tempo down the canyon with the target of 7:00 pace. He ran a steady 6:50 pace for the first 1.5, then closed with 1:38, and 1:27 and finished in 13:20.

Total of 12 for me, usual distances for the kids, except for Benjamin - he felt an oncoming cold, and ran only 9 miles as a precaution.
Leg 1:Distance1.060Time8:34.20Pace8:05.09
With Stephen to the track.
Leg 2:Distance0.250Time1:37.20Pace6:28.80
Stephen's failed mile time trial.
Leg 3:Distance1.000Time8:26.00Pace8:26.00
Back to the house with Stephen.
Leg 4:Distance0.480Time4:11.00Pace8:42.92
In the canyon with Stephen.
Leg 5:Distance2.000Time13:20.50Pace6:40.25
Stephen's 2 mile tempo down the canyon.
Leg 6:Distance4.260Time33:55.10Pace7:57.72
Part with Stephen, part alone.
Leg 7:Distance3.000Time25:34.20Pace8:31.40
With Benjamin and Julia.

Brown Crocs 3 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
10.000.000.002.0012.00

Fast Running Friend Workout - 2020-09-30 09:19:03
Workout Totals: Distance9.000Time1:06:33.20Pace7:23.69
12 total. Did a tempo run down the canyon, 2 miles in 11:33 (5:51, 5:42). Jacob and William ran 1 K cross-country at the Kiwani's park. Jacob got 3:04 winning his age division, William 3:28 third place in his age division.
Leg 1:Distance9.000Time1:06:33.20Pace7:23.69
Part with the kids, part alone.
Split 1:Distance4.980Time39:03.00Pace7:50.48
Cumilative:Distance4.980Time39:03.00Pace7:50.48
Split 2:Distance2.000Time11:33.80Pace5:46.90
Cumilative:Distance6.980Time50:36.80Pace7:15.07
Split 3:Distance2.020Time15:56.40Pace7:53.47
Cumilative:Distance9.000Time1:06:33.20Pace7:23.69
 
Fast Running Friend Workout - 2020-09-30 19:23:35
Workout Totals: Distance3.312Time26:59.50Pace8:08.98
 
Leg 1:Distance0.250Time2:23.30Pace9:33.20
With Bella.
Leg 2:Distance1.000Time8:28.60Pace8:28.60
With Benjamin and Mary.
Leg 3:Distance2.000Time15:45.80Pace7:52.90
With Benjamin and Julia.
Leg 4:Distance0.062Time0:21.80Pace5:51.61
With Sarah.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
282.195.8620.2520.83329.13
Neon Crocs 3 Miles: 155.76Brown Crocs 3 Miles: 173.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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