Breaking the Wall

October 2017

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 61.20 Year: 2764.50
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 594.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.223.2512.007.96136.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.780.001.500.7511.03

Fast Running Friend Workout - 2017-10-02 07:32:34
Workout Totals: Distance11.025Time1:22:12.90Pace7:27.43
A little more than 10 total for me. Paced Sarah through a 3 mile tempo down the canyon in 23:33, then did 2 mile cruise and kick tempo in 11:05 with the cruise 1.5 at 5:37 pace, and the last 0.5 in 2:39.6. It was cold today, both Sarah and I were slower than I thought we should have been.

I also did a quarter uphill kick in the canyon in 78.7. Not sure how it compares to the uphill course by my house, probably about the same. The difference is that the canyon has a steady 1-2% grade, while the course by my house starts out flat, then has a short steep downhill drop (9%), then has 3-6% climb for the last 260 meters. So the last 260 meters are definitely slower, but the first 140 get you going.

Usual distances for the kids.
Leg 1:Distance0.500Time4:37.80Pace9:15.60
Warm-up with Sarah.
Leg 2:Distance3.000Time23:33.90Pace7:51.30
Sarah's tempo run down the canyon. Splits 7:50, 7:56, 7:47.
Leg 3:Distance2.375Time17:51.40Pace7:31.12
To the start of the 2 mile tempo.
Leg 4:Distance2.000Time11:05.00Pace5:32.50
Cruise and kick tempo.
Split 1:Distance1.500Time8:25.40Pace5:36.93
Cumilative:Distance1.500Time8:25.40Pace5:36.93
Cruise.
Split 2:Distance0.500Time2:39.60Pace5:19.20
Cumilative:Distance2.000Time11:05.00Pace5:32.50
Kick.
Leg 5:Distance2.650Time21:05.50Pace7:57.55
Cool-down with a fast quarter uphill in the canyon.
Split 1:Distance2.000Time15:57.50Pace7:58.75
Cumilative:Distance2.000Time15:57.50Pace7:58.75
Split 2:Distance0.250Time1:18.70Pace5:14.80
Cumilative:Distance2.250Time17:16.20Pace7:40.53
Fast quarter.
Split 3:Distance0.400Time3:49.30Pace9:33.25
Cumilative:Distance2.650Time21:05.50Pace7:57.55
Leg 6:Distance0.500Time3:59.30Pace7:58.60
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.460.001.502.6110.57

Fast Running Friend Workout - 2017-10-03 09:48:27
Workout Totals: Distance10.570Time1:33:04.20Pace8:48.31
8 total in the morning. Did a 2 mile coast and kick tempo in 10:51 (8:15, 2:35) + uphill quarter in 77.3.

Cross-country 3 K in the evening. Times:

myself 11:14
Joseph 11:35
Jacob 12:00
William 13:31
Jenny 13:31
Julia 14:08
Stephen 15:46
Sarah 17:36
Matthew 17:52
Leg 1:Distance4.030Time30:13.50Pace7:30.00
Warm-up.
Leg 2:Distance2.000Time10:51.40Pace5:25.70
Tempo down the canyon
Split 1:Distance1.500Time8:15.80Pace5:30.53
Cumilative:Distance1.500Time8:15.80Pace5:30.53
Split 2:Distance0.500Time2:35.60Pace5:11.20
Cumilative:Distance2.000Time10:51.40Pace5:25.70
Leg 3:Distance2.030Time14:28.00Pace7:07.59
Cool-down with uphill kick at the end
Split 1:Distance1.780Time13:10.70Pace7:24.21
Cumilative:Distance1.780Time13:10.70Pace7:24.21
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance2.030Time14:28.00Pace7:07.59
Leg 4:Distance0.250Time2:02.90Pace8:11.60
Warm-up.
Leg 5:Distance2.260Time17:35.60Pace7:47.08
Cross-country race
Split 1:Distance1.860Time11:14.20Pace6:02.47
Cumilative:Distance1.860Time11:14.20Pace6:02.47
my time
Split 2:Distance0.000Time0:21.60Pace0:00.00
Cumilative:Distance1.860Time11:35.80Pace6:14.09
Joseph
Split 3:Distance0.000Time0:24.90Pace0:00.00
Cumilative:Distance1.860Time12:00.70Pace6:27.47
Jacob
Split 4:Distance0.000Time1:31.30Pace0:00.00
Cumilative:Distance1.860Time13:32.00Pace7:16.56
Jenny
Split 5:Distance0.000Time0:36.90Pace0:00.00
Cumilative:Distance1.860Time14:08.90Pace7:36.40
Julia
Split 6:Distance0.400Time3:26.70Pace8:36.75
Cumilative:Distance2.260Time17:35.60Pace7:47.08
Sarah - did some jogging here
Leg 6:Distance0.000Time17:52.80Pace0:00.00
Little kids heat
Split 1:Distance0.000Time13:31.10Pace0:00.00
Cumilative:Distance0.000Time13:31.10Pace0:00.00
William
Split 2:Distance0.000Time2:15.30Pace0:00.00
Cumilative:Distance0.000Time15:46.40Pace0:00.00
Stephen
Split 3:Distance0.000Time2:06.40Pace0:00.00
Cumilative:Distance0.000Time17:52.80Pace0:00.00
Matthew

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.760.000.000.2510.01

Fast Running Friend Workout - 2017-10-04 10:15:14
Workout Totals: Distance10.010Time1:14:08.00Pace7:24.36
Usual runs. Joseph picked up a cold, ran only 2 miles today. Otherwise usual runs for the kids. I did not get good sleep the night before, so the uphill kick was sluggish today - 78.8.
Leg 1:Distance4.000Time29:49.80Pace7:27.45
I think part of this was with Jacob.
Leg 2:Distance6.010Time44:18.20Pace7:22.30
Alone.
Split 1:Distance5.760Time42:59.40Pace7:27.81
Cumilative:Distance5.760Time42:59.40Pace7:27.81
Split 2:Distance0.250Time1:18.80Pace5:15.20
Cumilative:Distance6.010Time44:18.20Pace7:22.30
Uphill kick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.760.001.000.448.20

Fast Running Friend Workout - 2017-10-05 08:38:06
Workout Totals: Distance8.196Time1:03:54.40Pace7:47.84
Took Jacob to the track today to do some tests. William and Stephen came along. First we ran the mile with the target being "something faster than 5:54". He ran 5:47.9 and that seemed to be all he had. Then we tested his top speed, and that seemed to be OK - 15.6 in 100 into a mild headwind (I was able to keep up), and 34.1 200 with an 16.9/17.2 split which is OK for being in a state of post-workout fatigue.

So there is some problem with speed endurance, it seems. We have seen no problems on his easy runs. His cross-country 3K and 4K performance was not stellar, but not a complete disaster. Need to do some more digging. Maybe the problem will just go away before we discover anything, but still worth a try.

Then ran with Joseph - he was up to 4 miles today. Did an uphill kick in 75.4 - Joseph started with me, but then his shoe fell off.

Usual distances for the kids except Joseph and Jenny - Jenny is on reduced mileage taking it one day at a time to deal with the school course load.
Leg 1:Distance1.020Time8:53.20Pace8:42.75
Warm-up.
Leg 2:Distance1.000Time5:47.90Pace5:47.90
Jacob's mile.
Leg 3:Distance0.500Time4:56.00Pace9:52.00
Recovery jog.
Leg 4:Distance0.062Time0:15.60Pace4:11.61
100 m with Jacob.
Leg 5:Distance0.124Time0:34.10Pace4:35.00
200 with Jacob.
Split 1:Distance0.062Time0:16.90Pace4:32.58
Cumilative:Distance0.062Time0:16.90Pace4:32.58
Split 2:Distance0.062Time0:17.20Pace4:37.42
Cumilative:Distance0.124Time0:34.10Pace4:35.00
Leg 6:Distance0.980Time8:27.10Pace8:37.45
Back to the house.
Leg 7:Distance0.500Time4:09.00Pace8:18.00
With Jacob, William, and Matthew.
Leg 8:Distance4.010Time30:51.50Pace7:41.72
With Joseph.
Split 1:Distance3.760Time29:36.10Pace7:52.37
Cumilative:Distance3.760Time29:36.10Pace7:52.37
Split 2:Distance0.250Time1:15.40Pace5:01.60
Cumilative:Distance4.010Time30:51.50Pace7:41.72
Uphill quarter kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.010Time30:51.50Pace7:41.72

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.003.000.2511.05

Fast Running Friend Workout - 2017-10-06 05:54:52
Workout Totals: Distance11.050Time1:18:57.80Pace7:08.76
Ran 10 early in the dark before going to Long Beach with Sarah for her to run the 5 K. Did a 3 mile tempo. At first it was too dark and too cold for me to go much faster than 6:00. Got some light in the last mile and ran it in 5:46. Did the uphill quarter kick in 82.9. Not sure why it was so slow - combination of early and cold, I think.

Added another mile in Long Beach when parking the car. Total of 11. Usual distances for the kids.
Leg 1:Distance10.050Time1:11:23.10Pace7:06.18
Split 1:Distance5.020Time38:55.40Pace7:45.22
Cumilative:Distance5.020Time38:55.40Pace7:45.22
Split 2:Distance3.000Time17:39.70Pace5:53.23
Cumilative:Distance8.020Time56:35.10Pace7:03.33
Split 3:Distance1.780Time13:25.10Pace7:32.30
Cumilative:Distance9.800Time1:10:00.20Pace7:08.59
Split 4:Distance0.250Time1:22.90Pace5:31.60
Cumilative:Distance10.050Time1:11:23.10Pace7:06.18
Leg 2:Distance1.000Time7:34.70Pace7:34.70

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.340.000.001.0010.34

Fast Running Friend Workout - 2017-10-07 07:33:19
Workout Totals: Distance10.336Time1:22:38.30Pace7:59.71
In Long Beach. Sarah ran the 5 K in 25:46. Her first mile was 7:24, then 8:15 with a bridge hill, and the third mile was straight out of a nightmare common to runners when all of a sudden the race course becomes some sort of an obstacle course. Except this was not a dream. The course was not as fast as we hoped for - too many bridge hills plus a disaster run through the Aquarium at the end. We should have known better. But Sarah, Julia, and Bella liked the beach.

I ran some with Sarah, some with Julia, and did a mile pickup on the beach trail - it had quarter mile markers - in 5:33.9. Total of a bit over 10.

Then drove everybody home. LA traffic is awful. Our GPS navigator saved us. But once we got out it was a very pleasant drive and it went by fast.
Leg 1:Distance2.050Time16:57.10Pace8:16.15
Warm-up with Sarah. She has been initiated into the Order of Real Runners. Right before the start she had to go to the bathroom, and of course the line was too long. So after some panic and excitement we found one at a nearby hotel.
Leg 2:Distance3.000Time25:50.10Pace8:36.70
Sarah's race.
Leg 3:Distance5.286Time39:51.10Pace7:32.35
More distance with Julia + a mile pickup.
Split 1:Distance2.748Time21:58.90Pace7:59.95
Cumilative:Distance2.748Time21:58.90Pace7:59.95
Split 2:Distance1.000Time5:33.90Pace5:33.90
Cumilative:Distance3.748Time27:32.80Pace7:20.98
Split 3:Distance1.538Time12:18.30Pace8:00.04
Cumilative:Distance5.286Time39:51.10Pace7:32.35

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.1610.16

Fast Running Friend Workout - 2017-10-09 08:44:40
Workout Totals: Distance10.164Time1:19:45.70Pace7:50.85
Returned the rental car this morning, ran from there home 2.24 miles, then ran with some of the kids, went to the work meeting, and then ran 5 more with Julia. The uphill kick today was 78.6 - tired from the trip, I think.
Leg 1:Distance2.240Time16:40.00Pace7:26.43
After car return.
Leg 2:Distance0.500Time4:05.40Pace8:10.80
With Matthew, Jacob, William, and Stephen.
Leg 3:Distance1.500Time12:50.60Pace8:33.73
With Stephen, Jacob, and William.
Leg 4:Distance1.000Time7:49.40Pace7:49.40
With Jacob and William.
Leg 5:Distance4.924Time38:20.30Pace7:47.16
With Julia.
Split 1:Distance4.760Time37:01.70Pace7:46.74
Cumilative:Distance4.760Time37:01.70Pace7:46.74
Split 2:Distance0.164Time1:18.60Pace7:59.27
Cumilative:Distance4.924Time38:20.30Pace7:47.16
Kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.924Time38:20.30Pace7:47.16

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.902.750.000.5010.15

Fast Running Friend Workout - 2017-10-10 12:11:57
Workout Totals: Distance10.150Time1:14:51.90Pace7:22.55
Paced Sarah through 0.5 down the canyon in 3:22, then did a 3 mile tempo coast and kick tempo down the canyon with Joseph and Jacob. The coast was slightly faster than 6:00, my kick was 74 (17:39), Joseph ran 86 (17:51), Jacob 87 (17:53). So I do not think 6:00 pace down the canyon is very much of a coast for them if the distance is 3 miles. They were both pretty tired afterwards. We probably need to make it only 2. Headwind was probably a factor as well.

I also did the usual uphill kick in 79.6 - legs did not want to move, and was sluggish in the last 3 miles of the run - total of 10.
Leg 1:Distance0.620Time5:09.60Pace8:19.35
With William, Stephen, and Matthew.
Leg 2:Distance0.280Time2:50.50Pace10:08.93
With William, Stephen, and Sarah.
Leg 3:Distance0.500Time3:22.60Pace6:45.20
Same company - Sarah's interval.
Leg 4:Distance1.100Time9:19.00Pace8:28.18
Most with William and Stephen.
Leg 5:Distance3.000Time17:39.70Pace5:53.23
Tempo with Joseph and Jacob.
Split 1:Distance2.750Time16:25.70Pace5:58.44
Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:14.00Pace4:56.00
Cumilative:Distance3.000Time17:39.70Pace5:53.23
Leg 6:Distance1.650Time13:04.50Pace7:55.45
Cool-down with Joseph and Jacob.
Split 1:Distance1.400Time11:44.90Pace8:23.50
Cumilative:Distance1.400Time11:44.90Pace8:23.50
Split 2:Distance0.250Time1:19.60Pace5:18.40
Cumilative:Distance1.650Time13:04.50Pace7:55.45
Uphill kick.
Leg 7:Distance3.000Time23:26.00Pace7:48.67

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.990.000.000.0011.99

Fast Running Friend Workout - 2017-10-11 09:03:31
Workout Totals: Distance11.990Time1:33:18.10Pace7:46.90
Total of about 12 due to an unplanned addition of about 1.5 miles taking Julia to the doctor as she biked - Sarah left us without a car. Ran with the kids as usual. Did the uphill quarter kick in 77.9.
Leg 1:Distance0.500Time4:10.20Pace8:20.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance5.000Time38:55.60Pace7:47.12
With Joseph.
Leg 3:Distance4.760Time37:57.80Pace7:58.53
With Julia.
Split 1:Distance4.760Time37:57.80Pace7:58.53
Cumilative:Distance4.760Time37:57.80Pace7:58.53
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.760Time37:57.80Pace7:58.53
Leg 4:Distance0.250Time1:17.90Pace5:11.60
Uphill kick.
Leg 5:Distance1.480Time10:56.60Pace7:23.65
Trip to the doctor.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.240.001.000.2510.49

Fast Running Friend Workout - 2017-10-12 09:02:33
Workout Totals: Distance10.490Time1:15:44.20Pace7:13.19
Took some of the kids to the track today. Checked Jacob's mile. He did a little better than last week - 5:46.7. He might also have been tired from the 3 mile tempo on Tuesday. So I think he is on the mend. A better test will be next week after a milder tempo on Tuesday.

Then I ran 8 more miles. The uphill kick today was better - 77.3
Leg 1:Distance0.230Time1:50.40Pace8:00.00
Matthew started on the mile time trial, but then tripped, and emotionally lost it.
Leg 2:Distance0.750Time6:12.10Pace8:16.13
With Jacob, William, and Stephen.
Leg 3:Distance1.000Time5:46.70Pace5:46.70
Fast mile with Jacob.
Leg 4:Distance0.250Time2:02.50Pace8:10.00
Matthew's attempt 1 at redemption in the 400 - but he was still in a bad mood.
Leg 5:Distance0.250Time1:56.20Pace7:44.80
Matthew's attempt 2 - went better this time.
Leg 6:Distance8.010Time57:56.30Pace7:14.00
Alone.
Split 1:Distance7.760Time56:39.00Pace7:18.02
Cumilative:Distance7.760Time56:39.00Pace7:18.02
Split 2:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance8.010Time57:56.30Pace7:14.00
Uphill kick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.260.500.000.2510.01

Fast Running Friend Workout - 2017-10-13 09:05:20
Workout Totals: Distance10.010Time1:15:00.20Pace7:29.57
Usual runs for everybody, Jenny is still in college survival mode, though. With Joseph's help ran my fastest uphill quarter kick today since I started doing those - 74.9.

What is strange is that I do not feel a huge adrenaline rush when Joseph is racing me - in fact, there seems to be no adrenaline rush at all. It is subtle. I cannot feel it. I just run faster - even if he is behind the whole way.

I also cannot recall any fight or flight emotions over the last couple of years or so. Definitely nothing I would say over the last six months. I can get upset, but it feels more intellectual - I just feel bothered by an idea or somebody's behavior in my mind, but do not feel like it drives my heart rate up. At first I thought this was good, a sign of maturity, maybe. But now I am thinking this might actually be bad - a sign of adrenal malfunction.
Leg 1:Distance0.500Time4:00.90Pace8:01.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance0.500Time3:12.50Pace6:25.00
With Jacob and William.
Leg 3:Distance5.010Time38:19.50Pace7:38.98
With Joseph.
Split 1:Distance4.760Time37:00.10Pace7:46.41
Cumilative:Distance4.760Time37:00.10Pace7:46.41
Split 2:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance5.010Time38:15.00Pace7:38.08
Uphill kick.
Split 3:Distance0.000Time0:04.50Pace0:00.00
Cumilative:Distance5.010Time38:19.50Pace7:38.98
Joseph's time.
Leg 4:Distance4.000Time29:27.30Pace7:21.82
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.090.002.500.7512.34

Fast Running Friend Workout - 2017-10-14 08:45:46
Workout Totals: Distance12.340Time1:34:31.00Pace7:39.56
Did a total of about 12. Usual runs for the kids, more or less. Jenny is still on reduced mileage to deal with college. Paced Samantha to a mile PR of 9:05 - improvement by over 40 seconds, I think. Did a cruise and kick 3 mile tempo. Joseph and Jacob ran the first mile with me in 5:38. We had some headwind there, but I think it picked up in the second mile, which I did in 5:44, and then another 0.5 at the same pace. Then I kicked, at first I was barely moving, but then in the last 300 the headwind subsided and I was able to run the last quarter in 78 which gave me 2:40 for the last 0.5.

Then I met Joseph and Jacob. We jogged some and then did 0.25 uphill. I got 76.7, Joseph 77.2, Jacob 83.
Leg 1:Distance0.500Time4:17.90Pace8:35.80
With Matthew, William, and Stephen.
Leg 2:Distance1.000Time9:05.20Pace9:05.20
With Jenny, William, and Samantha.
Leg 3:Distance2.600Time21:03.80Pace8:06.08
With Jenny, William, and Stephen.
Leg 4:Distance2.040Time17:18.00Pace8:28.82
With Jenny.
Leg 5:Distance0.500Time4:14.10Pace8:28.20
Warm-up with Joseph and Jacob.
Leg 6:Distance3.000Time16:55.50Pace5:38.50
Cruise and kick tempo down the canyon. Joseph and Jacob were with me through the first mile.
Split 1:Distance2.500Time14:14.90Pace5:41.96
Cumilative:Distance2.500Time14:14.90Pace5:41.96
Cruise.
Split 2:Distance0.500Time2:40.60Pace5:21.20
Cumilative:Distance3.000Time16:55.50Pace5:38.50
Kick.
Leg 7:Distance2.700Time21:36.50Pace8:00.19
Most of this was with Joseph and Jacob. Did an uphill 0.25.
Split 1:Distance2.000Time16:11.50Pace8:05.75
Cumilative:Distance2.000Time16:11.50Pace8:05.75
Split 2:Distance0.250Time1:16.70Pace5:06.80
Cumilative:Distance2.250Time17:28.20Pace7:45.87
Uphill kick.
Split 3:Distance0.450Time4:08.30Pace9:11.78
Cumilative:Distance2.700Time21:36.50Pace8:00.19

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.840.001.500.7510.09

Fast Running Friend Workout - 2017-10-16 08:25:03
Workout Totals: Distance10.090Time1:12:00.40Pace7:08.19
Usual runs for the kids except for Jenny. I ran 2 with William, Jacob, and Stephen, and then 8 more with William riding his bike alongside. I did a cruise-and-kick 2 mile tempo down the canyon in 11:01.6 with the slightly slower than 5:30 for the first 2.5, and then 5:20 pace for the last 0.5. The uphill quarter kick at the end was 79.0, and that was racing William on a bike - not sure how much this helped, though. Felt strong but not fast.
Leg 1:Distance2.040Time17:02.00Pace8:20.98
With William, Jacob, and Stephen.
Leg 2:Distance4.020Time28:58.60Pace7:12.49
With William on a bike.
Leg 3:Distance2.000Time11:01.60Pace5:30.80
Cruise-and-kick tempo.
Split 1:Distance1.500Time8:21.10Pace5:34.07
Cumilative:Distance1.500Time8:21.10Pace5:34.07
Split 2:Distance0.500Time2:40.50Pace5:21.00
Cumilative:Distance2.000Time11:01.60Pace5:30.80
Leg 4:Distance2.030Time14:58.20Pace7:22.46
Back home.
Split 1:Distance1.780Time13:39.20Pace7:40.22
Cumilative:Distance1.780Time13:39.20Pace7:40.22
Split 2:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.030Time14:58.20Pace7:22.46
Uphill quarter kick.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
113.223.2512.007.96136.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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