Breaking the Wall

October 2018

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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: 62.33 Year: 3418.01
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: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.089.1251.943.71339.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.550.002.000.0015.55

Fast Running Friend Workout - 2018-10-01 08:33:29
Workout Totals: Distance15.550Time1:55:49.90Pace7:26.94
Ended up doing more miles today than I planned due to the confusion of where Sarah was going to park the car. Total of 15.5. Did 2 miles down the canyon in 11:37. Usual distances for the kids.
Leg 1:Distance11.550Time1:23:05.60Pace7:11.65
Part with Jenny, part alone.
Split 1:Distance4.550Time34:27.20Pace7:34.33
Cumilative:Distance4.550Time34:27.20Pace7:34.33
Split 2:Distance2.000Time11:37.60Pace5:48.80
Cumilative:Distance6.550Time46:04.80Pace7:02.11
Split 3:Distance5.000Time37:00.80Pace7:24.16
Cumilative:Distance11.550Time1:23:05.60Pace7:11.65
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen, Bonnie, Joseph, Jacob, and Jenny.
Leg 3:Distance3.000Time24:51.70Pace8:17.23
With William, Joseph, Jacob, Bonnie, and Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.250.250.3112.00

Fast Running Friend Workout - 2018-10-02 09:07:21
Workout Totals: Distance11.991Time1:33:12.00Pace7:46.35
Track workout in the AM with the kids. Joseph did 200 in 31.5. Stephen did 2x1 mile in 6:57, 6:46. Julia ran 1 mile in 6:57, then 4x400 in the 90-94 range. Total of about 12 miles for the day for me. Usual total distances for everybody, I think.
Leg 1:Distance1.000Time7:33.50Pace7:33.50
With Matthew.
Leg 2:Distance1.000Time6:57.00Pace6:57.00
With Stephen and Julia.
Leg 3:Distance0.871Time8:08.90Pace9:21.31
Warm-up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71
Cumilative:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:17.00Pace4:34.19
Cumilative:Distance0.124Time0:50.40Pace6:46.45
Split 3:Distance0.062Time0:40.10Pace10:46.77
Cumilative:Distance0.186Time1:30.50Pace8:06.56
Split 4:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance0.248Time1:47.60Pace7:13.87
Split 5:Distance0.186Time2:10.20Pace11:40.00
Cumilative:Distance0.434Time3:57.80Pace9:07.93
Split 6:Distance0.062Time0:15.70Pace4:13.23
Cumilative:Distance0.496Time4:13.50Pace8:31.09
Split 7:Distance0.375Time3:55.40Pace10:27.73
Cumilative:Distance0.871Time8:08.90Pace9:21.31
Leg 4:Distance0.124Time0:31.30Pace4:12.42
Raced Joseph in the 200.
Leg 5:Distance1.000Time6:46.10Pace6:46.10
With Stephen.
Leg 6:Distance0.996Time8:31.40Pace8:33.45
With Jacob and Julia.
Split 1:Distance0.250Time2:40.90Pace10:43.60
Cumilative:Distance0.250Time2:40.90Pace10:43.60
Split 2:Distance0.248Time1:30.70Pace6:05.73
Cumilative:Distance0.498Time4:11.60Pace8:25.22
Split 3:Distance0.250Time2:44.90Pace10:59.60
Cumilative:Distance0.748Time6:56.50Pace9:16.82
Split 4:Distance0.248Time1:34.90Pace6:22.66
Cumilative:Distance0.996Time8:31.40Pace8:33.45
Leg 7:Distance1.000Time7:34.30Pace7:34.30
Alone.
Leg 8:Distance2.000Time15:00.00Pace7:30.00
Alone.
Leg 9:Distance4.000Time32:09.50Pace8:02.38
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.002.000.0012.00

Fast Running Friend Workout - 2018-10-03 09:26:01
Workout Totals: Distance12.000Time1:28:11.20Pace7:20.93
Usual distances for everybody, did a 2 mile tempo down the canyon in 11:17.
Leg 1:Distance8.000Time55:33.60Pace6:56.70
Part with Jenny, part alone.
Split 1:Distance0.730Time6:07.20Pace8:23.01
Cumilative:Distance0.730Time6:07.20Pace8:23.01
Split 2:Distance1.000Time6:25.70Pace6:25.70
Cumilative:Distance1.730Time12:32.90Pace7:15.20
Split 3:Distance3.320Time24:56.40Pace7:30.72
Cumilative:Distance5.050Time37:29.30Pace7:25.41
Split 4:Distance2.000Time11:17.30Pace5:38.65
Cumilative:Distance7.050Time48:46.60Pace6:55.12
Split 5:Distance0.950Time6:47.00Pace7:08.42
Cumilative:Distance8.000Time55:33.60Pace6:56.70
Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Stephen, Joseph, Jacob, Jenny (I think), and Bonnie.
Leg 3:Distance3.000Time24:49.70Pace8:16.57
With William, Bonnie, Joseph, Jacob, and Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.252.740.5015.61

Fast Running Friend Workout - 2018-10-04 06:56:06
Workout Totals: Distance15.610Time2:04:49.50Pace7:59.79
Track day today. Paced Aaron Bartholomew through the mile in 5:52.1. Did a fast 400 with him in 74.4. Raced Joseph and Jacob in the 200. Jacob got 30.3, I got 31.4.

William ran the mile in 5:50.3 - Joseph, Jacob, and I paced him. Stephen did 800 in 3:18, then 2x400 at around 96. He was not having a good day, and on top of that his Croc kept falling off - not sure why. Julia did 4x400 with 400 recovery at around 90.

Overall usual distances for the kids.

Leg 1:Distance1.050Time8:25.60Pace8:01.52
Warm-up.
Leg 2:Distance1.000Time5:52.10Pace5:52.10
Paced Aaron.
Leg 3:Distance0.900Time8:05.90Pace8:59.89
Recovery jog.
Leg 4:Distance0.248Time1:14.40Pace5:00.00
Fast 400 with Aaron.
Leg 5:Distance3.000Time25:55.90Pace8:38.63
Part with Aaron, part alone.
Leg 6:Distance0.062Time0:57.00Pace15:19.35
With Bella.
Leg 7:Distance1.000Time7:22.80Pace7:22.80
With Matthew.
Leg 8:Distance0.498Time4:56.00Pace9:54.38
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71
Cumilative:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance0.124Time0:49.80Pace6:41.61
Split 3:Distance0.062Time0:50.30Pace13:31.29
Cumilative:Distance0.186Time1:40.10Pace8:58.17
Split 4:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance0.248Time1:56.90Pace7:51.37
Split 5:Distance0.250Time2:59.10Pace11:56.40
Cumilative:Distance0.498Time4:56.00Pace9:54.38
Leg 9:Distance0.124Time0:36.50Pace4:54.35
200 with Joseph and Jacob.
Split 1:Distance0.124Time0:31.40Pace4:13.23
Cumilative:Distance0.124Time0:31.40Pace4:13.23
My time.
Split 2:Distance0.000Time0:05.10Pace0:00.00
Cumilative:Distance0.124Time0:36.50Pace4:54.35
Joseph's "I quit" time.
Leg 10:Distance1.000Time5:50.30Pace5:50.30
Paced William with Joseph and Jacob. Bonnie ran the last 2 laps in 2:56 and finished ahead.
Leg 11:Distance0.496Time3:18.00Pace6:39.19
With Stephen.
Leg 12:Distance1.736Time15:23.10Pace8:51.74
4x400 with Julia and Jacob.
Split 1:Distance0.248Time1:30.00Pace6:02.90
Cumilative:Distance0.248Time1:30.00Pace6:02.90
Split 2:Distance0.248Time3:01.10Pace12:10.24
Cumilative:Distance0.496Time4:31.10Pace9:06.57
Split 3:Distance0.248Time1:32.00Pace6:10.97
Cumilative:Distance0.744Time6:03.10Pace8:08.04
Split 4:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance0.744Time6:03.30Pace8:08.31
Split 5:Distance0.248Time3:10.70Pace12:48.95
Cumilative:Distance0.992Time9:14.00Pace9:18.47
Split 6:Distance0.248Time1:28.70Pace5:57.66
Cumilative:Distance1.240Time10:42.70Pace8:38.31
Split 7:Distance0.248Time3:12.60Pace12:56.61
Cumilative:Distance1.488Time13:55.30Pace9:21.36
Split 8:Distance0.248Time1:27.80Pace5:54.03
Cumilative:Distance1.736Time15:23.10Pace8:51.74
Leg 13:Distance0.248Time1:36.10Pace6:27.50
With Stephen.
Leg 14:Distance0.248Time1:37.80Pace6:34.35
With Stephen.
Leg 15:Distance4.000Time33:38.00Pace8:24.50
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.251.740.008.91

Fast Running Friend Workout - 2018-10-05 09:46:13
Workout Totals: Distance8.908Time1:10:50.10Pace7:57.11
Took Stephen to the track to redo the workout he did not finish the day before due to Croc problems. He ran 800 in 3:17.9, then 3x400 with 200 recovery in 87.8, 90.5, 93.9, 400 recovery, but still 98.5. I figured he needed more recovery to get the last one right, so I just jogged while he rested, and we did one more in 90.3. Then I ran a cool down with him and more distance to get the car with a mile pickup up the canyon in 5:57. Only about 10 for me, a bit over 4 for Stephen, usual distances for everybody else.
Leg 1:Distance1.050Time9:24.60Pace8:57.71
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.90Pace6:38.99
800 with Stephen.
Leg 3:Distance1.364Time12:49.30Pace9:24.00
4x400 with Stephen.
Split 1:Distance0.248Time1:27.80Pace5:54.03
Cumilative:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:34.90Pace12:45.32
Cumilative:Distance0.372Time3:02.70Pace8:11.13
Split 3:Distance0.248Time1:30.50Pace6:04.92
Cumilative:Distance0.620Time4:33.20Pace7:20.65
Split 4:Distance0.124Time1:47.60Pace14:27.74
Cumilative:Distance0.744Time6:20.80Pace8:31.83
Split 5:Distance0.248Time1:33.90Pace6:18.63
Cumilative:Distance0.992Time7:54.70Pace7:58.53
Split 6:Distance0.124Time3:16.10Pace26:21.45
Cumilative:Distance1.116Time11:10.80Pace10:01.08
Split 7:Distance0.248Time1:38.50Pace6:37.18
Cumilative:Distance1.364Time12:49.30Pace9:24.00
Leg 4:Distance0.750Time5:30.90Pace7:21.20
Alone.
Leg 5:Distance0.248Time1:30.30Pace6:04.11
400 with Stephen.
Leg 6:Distance1.000Time9:11.80Pace9:11.80
Cool-down with Stephen.
Leg 7:Distance4.000Time29:05.30Pace7:16.32
Alone - did a tempo pickup uphill.
Split 1:Distance2.520Time19:14.10Pace7:37.98
Cumilative:Distance2.520Time19:14.10Pace7:37.98
Split 2:Distance1.000Time5:57.60Pace5:57.60
Cumilative:Distance3.520Time25:11.70Pace7:09.46
Split 3:Distance0.480Time3:53.60Pace8:06.67
Cumilative:Distance4.000Time29:05.30Pace7:16.32

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.330.008.000.0016.33

Fast Running Friend Workout - 2018-10-06 06:51:48
Workout Totals: Distance16.330Time1:55:09.10Pace7:03.09
Total of 16, 2x4 down the canyon with Chad: 11:41, 11:43, 11:33, 11:08 (5:41, 5:27). Usual Saturday distances for the kids.

Watched the General Conference the rest of the day.
Leg 1:Distance16.330Time1:55:09.10Pace7:03.09
Workout with Chad.
Split 1:Distance3.220Time25:59.70Pace8:04.38
Cumilative:Distance3.220Time25:59.70Pace8:04.38
Split 2:Distance2.000Time11:41.60Pace5:50.80
Cumilative:Distance5.220Time37:41.30Pace7:13.20
Split 3:Distance2.020Time17:06.00Pace8:27.92
Cumilative:Distance7.240Time54:47.30Pace7:34.05
Split 4:Distance2.000Time11:34.60Pace5:47.30
Cumilative:Distance9.240Time1:06:21.90Pace7:10.94
Split 5:Distance1.020Time8:50.20Pace8:39.80
Cumilative:Distance10.260Time1:15:12.10Pace7:19.78
Split 6:Distance2.000Time11:33.30Pace5:46.65
Cumilative:Distance12.260Time1:26:45.40Pace7:04.58
Split 7:Distance1.020Time8:33.50Pace8:23.43
Cumilative:Distance13.280Time1:35:18.90Pace7:10.64
Split 8:Distance2.000Time11:08.90Pace5:34.45
Cumilative:Distance15.280Time1:46:27.80Pace6:58.05
Split 9:Distance1.050Time8:41.30Pace8:16.48
Cumilative:Distance16.330Time1:55:09.10Pace7:03.09

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.002.000.0012.04

Fast Running Friend Workout - 2018-10-08 08:40:59
Workout Totals: Distance12.040Time1:29:48.50Pace7:27.55
12 total, usual runs for the kids, did a 2 mile tempo down the canyon.
Leg 1:Distance8.040Time57:58.30Pace7:12.62
Part, with Jenny, part alone.
Split 1:Distance4.020Time32:03.30Pace7:58.43
Cumilative:Distance4.020Time32:03.30Pace7:58.43
Split 2:Distance2.000Time11:32.10Pace5:46.05
Cumilative:Distance6.020Time43:35.40Pace7:14.45
Tempo down the canyon.
Split 3:Distance2.020Time14:22.90Pace7:07.18
Cumilative:Distance8.040Time57:58.30Pace7:12.62
Leg 2:Distance1.000Time7:54.80Pace7:54.80
With Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, William, Bonnie, and Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.370.252.741.0512.41

Fast Running Friend Workout - 2018-10-09 09:05:55
Workout Totals: Distance12.404Time1:35:33.90Pace7:42.26
Track workout today with the kids. Jacob ran a 200 PR - 29.9. I got 30.8 racing him. It might have been 30.6, but for some reason it is showing as 30.8 now. William did a mile in 5:54.8. Then Julie Esplin and Melody Jensen came, and we did some of our workout with them. First Julie joined us for Stephen and Julia's 4x400. Then Jacob and I paced Melody for 4 400s, and then when they got faster, I paced her alone. She was able to run 71.6 in the last one.
Leg 1:Distance1.000Time7:32.50Pace7:32.50
With Matthew.
Leg 2:Distance0.871Time8:30.80Pace9:46.45
Strides with Jacob.
Split 1:Distance0.062Time0:35.60Pace9:34.19
Cumilative:Distance0.062Time0:35.60Pace9:34.19
Split 2:Distance0.062Time0:18.50Pace4:58.39
Cumilative:Distance0.124Time0:54.10Pace7:16.29
Split 3:Distance0.062Time0:46.00Pace12:21.94
Cumilative:Distance0.186Time1:40.10Pace8:58.17
Split 4:Distance0.062Time0:17.20Pace4:37.42
Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.186Time2:18.50Pace12:24.62
Cumilative:Distance0.434Time4:15.80Pace9:49.40
Split 6:Distance0.062Time0:16.30Pace4:22.90
Cumilative:Distance0.496Time4:32.10Pace9:08.59
Split 7:Distance0.375Time3:58.70Pace10:36.53
Cumilative:Distance0.871Time8:30.80Pace9:46.45
Leg 3:Distance0.124Time0:30.80Pace4:08.39
200 time trial racing Jacob. He got 29.9.
Leg 4:Distance0.500Time4:49.20Pace9:38.40
Recovery jog.
Leg 5:Distance1.000Time5:54.80Pace5:54.80
William's mile time trial.
Leg 6:Distance1.367Time11:23.90Pace8:20.29
Stephen's 4x400 with 200 recovery. We had Julia, Jacob, and Julie Esplin with us for this part.
Split 1:Distance0.248Time1:30.10Pace6:03.31
Cumilative:Distance0.248Time1:30.10Pace6:03.31
Split 2:Distance0.125Time1:47.00Pace14:16.00
Cumilative:Distance0.373Time3:17.10Pace8:48.42
Split 3:Distance0.248Time1:30.90Pace6:06.53
Cumilative:Distance0.621Time4:48.00Pace7:43.77
Split 4:Distance0.125Time1:40.60Pace13:24.80
Cumilative:Distance0.746Time6:28.60Pace8:40.91
Split 5:Distance0.248Time1:30.80Pace6:06.13
Cumilative:Distance0.994Time7:59.40Pace8:02.29
Split 6:Distance0.125Time1:52.30Pace14:58.40
Cumilative:Distance1.119Time9:51.70Pace8:48.78
Split 7:Distance0.248Time1:32.20Pace6:11.77
Cumilative:Distance1.367Time11:23.90Pace8:20.29
Leg 7:Distance0.248Time1:23.30Pace5:35.89
With Jacob and Melody Jensen.
Leg 8:Distance0.248Time1:23.20Pace5:35.48
With Jacob and Melody Jensen.
Leg 9:Distance0.248Time1:22.90Pace5:34.27
With Jacob and Melody Jensen.
Leg 10:Distance0.248Time1:21.50Pace5:28.63
With Jacob and Melody Jensen.
Leg 11:Distance1.488Time11:35.20Pace7:47.20
3x400 pacing Melody.
Split 1:Distance0.248Time2:14.40Pace9:01.94
Cumilative:Distance0.248Time2:14.40Pace9:01.94
Split 2:Distance0.248Time1:17.40Pace5:12.10
Cumilative:Distance0.496Time3:31.80Pace7:07.02
Split 3:Distance0.248Time2:47.80Pace11:16.61
Cumilative:Distance0.744Time6:19.60Pace8:30.22
Split 4:Distance0.248Time1:17.00Pace5:10.48
Cumilative:Distance0.992Time7:36.60Pace7:40.28
Split 5:Distance0.248Time2:47.00Pace11:13.39
Cumilative:Distance1.240Time10:23.60Pace8:22.90
Split 6:Distance0.248Time1:11.60Pace4:48.71
Cumilative:Distance1.488Time11:35.20Pace7:47.20
Leg 12:Distance0.062Time0:45.40Pace12:12.26
With Bella.
Leg 13:Distance1.000Time7:27.60Pace7:27.60
I think this was with Jenny.
Leg 14:Distance4.000Time31:32.80Pace7:53.20
With Joseph and Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.101.002.000.0012.10

Fast Running Friend Workout - 2018-10-10 09:16:06
Workout Totals: Distance12.100Time1:32:33.00Pace7:38.93
Ran with Jenny for a good portion of my run today. Total of 12 (9+3). Did Jenny's mile pickup in 6:18, and 2 miles on my own in 11:47 (both down the canyon). Other kids ran on their own - usual distances.
Leg 1:Distance9.100Time1:09:14.00Pace7:36.48
Part with Jenny, part alone.
Split 1:Distance3.270Time27:13.80Pace8:19.63
Cumilative:Distance3.270Time27:13.80Pace8:19.63
Split 2:Distance1.000Time6:18.20Pace6:18.20
Cumilative:Distance4.270Time33:32.00Pace7:51.19
Split 3:Distance1.300Time11:59.20Pace9:13.23
Cumilative:Distance5.570Time45:31.20Pace8:10.34
Split 4:Distance2.000Time11:47.90Pace5:53.95
Cumilative:Distance7.570Time57:19.10Pace7:34.31
Split 5:Distance1.530Time11:54.90Pace7:47.25
Cumilative:Distance9.100Time1:09:14.00Pace7:36.48
Leg 2:Distance3.000Time23:19.00Pace7:46.33
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.070.002.000.0015.07

Fast Running Friend Workout - 2018-10-11 09:17:52
Workout Totals: Distance15.070Time1:54:08.00Pace7:34.41
Ran with Matthew and a few other kids in the morning, then some with Julia, but mostly alone, did a 2 mile tempo down the canyon in 11:30. Ran 6 more in the evening with Jenny. Usual distances for the kids.
Leg 1:Distance1.000Time7:45.60Pace7:45.60
With Matthew and a few other kids, do not exactly remember who.
Leg 2:Distance8.070Time57:22.80Pace7:06.62
Part with Julia, I think, part alone.
Split 1:Distance4.050Time31:16.10Pace7:43.23
Cumilative:Distance4.050Time31:16.10Pace7:43.23
Split 2:Distance2.000Time11:30.80Pace5:45.40
Cumilative:Distance6.050Time42:46.90Pace7:04.28
Split 3:Distance2.020Time14:35.90Pace7:13.61
Cumilative:Distance8.070Time57:22.80Pace7:06.62
Leg 3:Distance6.000Time48:59.60Pace8:09.93
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.003.000.0016.00

Fast Running Friend Workout - 2018-10-13 08:44:35
Workout Totals: Distance16.000Time1:58:39.30Pace7:24.96
Total of 16. Did 3 miles down the canyon in 17:26. Usual distances for the kids.
Leg 1:Distance1.000Time7:59.10Pace7:59.10
With Matthew, William, and Bonnie.
Leg 2:Distance2.000Time15:37.00Pace7:48.50
With Stephen, William, Bonnie, and Jenny.
Leg 3:Distance13.000Time1:35:03.20Pace7:18.71
Part with the kids, the rest alone.
Split 1:Distance5.730Time46:08.50Pace8:03.16
Cumilative:Distance5.730Time46:08.50Pace8:03.16
Split 2:Distance3.000Time17:26.80Pace5:48.93
Cumilative:Distance8.730Time1:03:35.30Pace7:17.03
Split 3:Distance4.270Time31:27.90Pace7:22.13
Cumilative:Distance13.000Time1:35:03.20Pace7:18.71

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.381.001.000.0012.38

Fast Running Friend Workout - 2018-10-15 08:51:24
Workout Totals: Distance12.375Time1:36:27.90Pace7:47.71
More or less usual runs. Usual distances for the kids. Total of a bit over 12. Did a 2 mile tempo in 11:45 running the first mile with Jenny in 6:03.9, and then 5:41.9 alone.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Matthew, Joseph, Jacob, Jenny, Bonnie, and William.
Leg 2:Distance7.375Time56:12.90Pace7:37.34
With Jenny for the most part.
Split 1:Distance5.080Time42:05.60Pace8:17.17
Cumilative:Distance5.080Time42:05.60Pace8:17.17
Split 2:Distance1.000Time6:03.90Pace6:03.90
Cumilative:Distance6.080Time48:09.50Pace7:55.25
Split 3:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance7.080Time53:51.40Pace7:36.41
Split 4:Distance0.295Time2:21.50Pace7:59.66
Cumilative:Distance7.375Time56:12.90Pace7:37.34
Leg 3:Distance1.000Time8:20.80Pace8:20.80
With Joseph, Jacob, Bonnie, her sister Addie (she got a mile PR), and Stephen.
Leg 4:Distance3.000Time23:55.90Pace7:58.63
With Joseph, Jacob, William, and Bonnie.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.253.230.4312.46

Fast Running Friend Workout - 2018-10-16 12:36:52
Workout Totals: Distance12.470Time1:41:01.20Pace8:06.06
Track workout day with the kids. Ran 66.3 in the 400. Jacob got 68.5. His knee is still not 100%. Joseph paced us through the first 200. William attempted to get a mile PR, but mentally did not have it and ran 6:01. I ran his PR pace regardless (5:47) and just let him fall back this time. Then I had him do 2x1000 to end the day on some sort of a positive note. Stephen did 4x400 with 200 rest and was able to maintain 90 and faster for the first time. Added another 4 with Jenny in the evening.
Leg 1:Distance1.000Time7:22.70Pace7:22.70
With Matthew
Leg 2:Distance1.000Time6:01.70Pace6:01.70
Pacing William.
Split 1:Distance1.000Time5:47.30Pace5:47.30
Cumilative:Distance1.000Time5:47.30Pace5:47.30
My time.
Split 2:Distance0.000Time0:14.40Pace0:00.00
Cumilative:Distance1.000Time6:01.70Pace6:01.70
William's time.
Leg 3:Distance0.745Time7:37.60Pace10:14.23
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:35.10Pace9:26.13
Cumilative:Distance0.062Time0:35.10Pace9:26.13
Split 2:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance0.124Time0:53.30Pace7:09.84
Split 3:Distance0.062Time0:47.30Pace12:42.90
Cumilative:Distance0.186Time1:40.60Pace9:00.86
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.062Time0:54.50Pace14:39.03
Cumilative:Distance0.310Time2:51.80Pace9:14.19
Split 6:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance0.372Time3:09.10Pace8:28.33
Split 7:Distance0.373Time4:28.50Pace11:59.84
Cumilative:Distance0.745Time7:37.60Pace10:14.23
Leg 4:Distance0.248Time1:06.30Pace4:27.34
400 racing Jacob. Joseph paced us through the first 200.
Leg 5:Distance1.364Time11:26.40Pace8:23.23
4x400 with Stephen.
Split 1:Distance0.248Time1:28.90Pace5:58.47
Cumilative:Distance0.248Time1:28.90Pace5:58.47
Split 2:Distance0.124Time1:39.70Pace13:24.03
Cumilative:Distance0.372Time3:08.60Pace8:26.99
Split 3:Distance0.248Time1:27.20Pace5:51.61
Cumilative:Distance0.620Time4:35.80Pace7:24.84
Split 4:Distance0.124Time1:45.00Pace14:06.77
Cumilative:Distance0.744Time6:20.80Pace8:31.83
Split 5:Distance0.248Time1:30.10Pace6:03.31
Cumilative:Distance0.992Time7:50.90Pace7:54.70
Split 6:Distance0.124Time2:05.60Pace16:52.90
Cumilative:Distance1.116Time9:56.50Pace8:54.50
Split 7:Distance0.248Time1:29.90Pace6:02.50
Cumilative:Distance1.364Time11:26.40Pace8:23.23
Leg 6:Distance0.496Time4:47.20Pace9:39.03
Julia's attempt to do 400s.
Split 1:Distance0.248Time1:32.10Pace6:11.37
Cumilative:Distance0.248Time1:32.10Pace6:11.37
Split 2:Distance0.248Time3:15.10Pace13:06.69
Cumilative:Distance0.496Time4:47.20Pace9:39.03
Leg 7:Distance1.617Time12:44.90Pace7:53.04
2x1000 with William.
Split 1:Distance0.621Time3:43.40Pace5:59.74
Cumilative:Distance0.621Time3:43.40Pace5:59.74
Split 2:Distance0.375Time5:19.60Pace14:12.27
Cumilative:Distance0.996Time9:03.00Pace9:05.18
Split 3:Distance0.621Time3:41.90Pace5:57.33
Cumilative:Distance1.617Time12:44.90Pace7:53.04
Leg 8:Distance2.000Time15:01.40Pace7:30.70
Alone - I think.
Leg 9:Distance4.000Time34:53.00Pace8:43.25
With Jenny.

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 - 2018-10-17 09:49:17
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Usual day, usual distances for the kids. Did a 2 mile tempo down the canyon. The tail wind was very strong, so I was able to run 11:11 without too much effort.
Leg 1:Distance8.000Time1:00:02.60Pace7:30.32
Part with Jenny, part alone. Did a tempo.
Split 1:Distance5.850Time47:40.40Pace8:08.96
Cumilative:Distance5.850Time47:40.40Pace8:08.96
Split 2:Distance2.000Time11:11.50Pace5:35.75
Cumilative:Distance7.850Time58:51.90Pace7:29.92
Split 3:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance7.850Time58:52.10Pace7:29.95
Split 4:Distance0.150Time1:10.50Pace7:50.00
Cumilative:Distance8.000Time1:00:02.60Pace7:30.32
Leg 2:Distance1.000Time7:50.80Pace7:50.80
With Stephen, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time24:20.30Pace8:06.77
With William, Joseph, Jacob, and Bonnie. Do not remember if we had Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.741.501.000.008.24

Fast Running Friend Workout - 2018-10-18 13:03:58
Workout Totals: Distance8.240Time1:00:06.40Pace7:17.67
Track workout. Matthew did 4x400 with full rest - 99.0, 94.9, 96.6, and 99.2. Stephen and Bonnie ran PRs in the mile - 6:27.9 (93,97,1:42, 93), and 6:05.2 (90,92,93,88). I told Stephen to make it to 1109 m mark in 4:26 or faster, then he could do whatever he wanted. He hit the mark right on target, and then what he wanted to do was run the next 100 in 28. Then I told him if he ran 94 he would get his record, and if he did I would get him a laptop. That worked, he kicked in 93 and got the record. Bonnie had a solid run, a slight negative split, good kick, and a 6 second PR. Matthew got a good time - might actually be a PR in the 400 - 94.9.

My watch ran out of charge before the evening run, for which Jenny and I ran 6 miles, total of 14 for me for the day, I think.
Leg 1:Distance1.050Time9:33.70Pace9:06.38
Warm-up with William and Stephen.
Leg 2:Distance0.248Time1:39.00Pace6:39.19
With Matthew.
Leg 3:Distance0.248Time1:34.90Pace6:22.66
With Matthew.
Leg 4:Distance0.248Time1:36.60Pace6:29.52
With Matthew.
Leg 5:Distance1.000Time6:27.90Pace6:27.90
With Stephen.
Leg 6:Distance0.248Time1:39.20Pace6:40.00
With Matthew.
Leg 7:Distance0.950Time7:04.20Pace7:26.53
To the bathroom and back.
Leg 8:Distance0.248Time1:28.90Pace5:58.47
William's botched 1 mile time trial - stopped him after the first quarter.
Leg 9:Distance1.000Time6:05.20Pace6:05.20
Pacing Bonnie with William and Joseph.
Leg 10:Distance3.000Time22:56.80Pace7:38.93
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.002.000.0012.40

Fast Running Friend Workout - 2018-10-19 09:34:54
Workout Totals: Distance12.403Time1:33:45.10Pace7:33.53
Usual day, usual distances for everybody. Did a 2 mile tempo run down the canyon in 11:24.
Leg 1:Distance1.000Time7:32.80Pace7:32.80
With Matthew, Joseph, Jacob, William, Jenny, and Bonnie.
Leg 2:Distance7.403Time56:19.10Pace7:36.45
With Jenny - except for the tempo.
Split 1:Distance5.100Time42:29.30Pace8:19.86
Cumilative:Distance5.100Time42:29.30Pace8:19.86
Split 2:Distance2.000Time11:24.20Pace5:42.10
Cumilative:Distance7.100Time53:53.50Pace7:35.42
Split 3:Distance0.303Time2:25.60Pace8:00.53
Cumilative:Distance7.403Time56:19.10Pace7:36.45
Leg 3:Distance4.000Time29:53.20Pace7:28.30
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.003.000.0016.50

Fast Running Friend Workout - 2018-10-20 09:11:31
Workout Totals: Distance16.500Time2:05:55.70Pace7:37.92
Ran with the kids - usual Saturday distances for them. Did a 3 mile tempo down the canyon in 17:24. The heart felt tired today.
Leg 1:Distance1.000Time7:50.80Pace7:50.80
With Matthew and a few other kids.
Leg 2:Distance2.000Time16:08.40Pace8:04.20
With Stephen, Jacob and Bonnie.
Leg 3:Distance1.100Time9:20.40Pace8:29.45
Do not remember who this was with.
Leg 4:Distance0.900Time7:23.00Pace8:12.22
Do not remember who this was with.
Leg 5:Distance2.000Time16:12.90Pace8:06.45
Do not remember who this was with.
Leg 6:Distance9.500Time1:09:00.20Pace7:15.81
Part with Jenny, and Joseph, part alone.
Split 1:Distance6.320Time50:09.50Pace7:56.19
Cumilative:Distance6.320Time50:09.50Pace7:56.19
Split 2:Distance3.000Time17:24.90Pace5:48.30
Cumilative:Distance9.320Time1:07:34.40Pace7:15.02
Split 3:Distance0.180Time1:25.80Pace7:56.67
Cumilative:Distance9.500Time1:09:00.20Pace7:15.81

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.701.001.000.0010.70

Fast Running Friend Workout - 2018-10-22 09:06:34
Workout Totals: Distance10.701Time1:22:05.30Pace7:40.27
More or less usual distances for everybody. Julia moved up to 6 miles a day at a slower pace - I am giving her the target of whatever pace does not give her the breathing panic, which she has been setting at around 8:45.
Did a tempo run of 2 down the canyon with the first one with Jenny in 6:06, and then sped up to 5:32 in the second mile.
Leg 1:Distance5.701Time42:26.60Pace7:26.69
With Jenny for the most part.
Split 1:Distance3.400Time28:23.40Pace8:21.00
Cumilative:Distance3.400Time28:23.40Pace8:21.00
Split 2:Distance1.000Time6:06.20Pace6:06.20
Cumilative:Distance4.400Time34:29.60Pace7:50.36
Split 3:Distance1.000Time5:32.50Pace5:32.50
Cumilative:Distance5.400Time40:02.10Pace7:24.83
Split 4:Distance0.301Time2:24.50Pace8:00.07
Cumilative:Distance5.701Time42:26.60Pace7:26.69
Leg 2:Distance1.000Time7:51.20Pace7:51.20
With Stephen, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:52.10Pace7:52.10
Part with Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.181.121.250.6812.23

Fast Running Friend Workout - 2018-10-23 12:09:53
Workout Totals: Distance12.231Time1:34:51.00Pace7:45.29
Track day today. William pulled off a mile PR of 5:45.1 (84, 86, 88, 85) one day before his birthday which is a family record in the 9 and under division. Matthew did 4x400 with full rest and managed a huge PR in the last repeat - 90.3 (46, 44). I raced Joseph in the 400 and ran 68.2. He got 68.6. Jacob rested his knee today and just ran easy. More or less usual distances for the kids.
Leg 1:Distance0.248Time1:37.40Pace6:32.74
With Matthew.
Leg 2:Distance0.248Time1:37.60Pace6:33.55
With Matthew
Leg 3:Distance1.000Time5:45.10Pace5:45.10
William's mile time trial.
Leg 4:Distance1.116Time8:08.20Pace7:17.46
Julia's 3x400. She struggled today, so I stopped her.
Split 1:Distance0.248Time1:30.20Pace6:03.71
Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.124Time1:43.90Pace13:57.90
Cumilative:Distance0.372Time3:14.10Pace8:41.77
Split 3:Distance0.248Time1:35.60Pace6:25.48
Cumilative:Distance0.620Time4:49.70Pace7:47.26
Split 4:Distance0.248Time1:38.70Pace6:37.98
Cumilative:Distance0.868Time6:28.40Pace7:27.47
Split 5:Distance0.248Time1:39.80Pace6:42.42
Cumilative:Distance1.116Time8:08.20Pace7:17.46
Leg 5:Distance0.248Time1:35.40Pace6:24.68
With Matthew.
Leg 6:Distance0.248Time1:22.40Pace5:32.26
With Stephen.
Leg 7:Distance0.747Time7:13.90Pace9:40.86
Strides with Joseph.
Split 1:Distance0.062Time0:39.30Pace10:33.87
Cumilative:Distance0.062Time0:39.30Pace10:33.87
Split 2:Distance0.062Time0:17.10Pace4:35.81
Cumilative:Distance0.124Time0:56.40Pace7:34.84
Split 3:Distance0.062Time0:56.20Pace15:06.45
Cumilative:Distance0.186Time1:52.60Pace10:05.38
Split 4:Distance0.062Time0:17.40Pace4:40.65
Cumilative:Distance0.248Time2:10.00Pace8:44.19
Split 5:Distance0.062Time0:49.70Pace13:21.61
Cumilative:Distance0.310Time2:59.70Pace9:39.68
Split 6:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.372Time3:16.20Pace8:47.42
Split 7:Distance0.375Time3:57.70Pace10:33.87
Cumilative:Distance0.747Time7:13.90Pace9:40.86
Leg 8:Distance0.248Time1:08.20Pace4:35.00
Racing Joseph in the 400.
Leg 9:Distance0.130Time0:55.10Pace7:03.85
Matthew's attempt at an interval. Stopped him shortly after 200 as he was not properly focused.
Leg 10:Distance0.750Time6:04.50Pace8:06.00
Jogging with some of the kids while Joseph instructed Matthew on proper focus.
Leg 11:Distance0.248Time1:30.30Pace6:04.11
With Matthew - 400 PR.
Leg 12:Distance4.000Time32:26.50Pace8:06.62
Part with the kids, part alone.
Leg 13:Distance3.000Time25:26.40Pace8:28.80
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.131.001.000.0013.13

Fast Running Friend Workout - 2018-10-24 09:12:51
Workout Totals: Distance13.130Time1:38:43.10Pace7:31.11
Total of 13. Did a 2 mile tempo down the canyon in 11:36 starting with Jenny and Jacob. Paced Jenny for 1 mile (6:04), once she was done, sped up to try to close the gap on Jacob, and ran 5:32. Almost caught it - he ran 11:35 - 1 second ahead of me.
Leg 1:Distance9.120Time1:06:57.20Pace7:20.48
Part with Jenny and Jacob, the rest alone.
Split 1:Distance4.100Time33:29.40Pace8:10.10
Cumilative:Distance4.100Time33:29.40Pace8:10.10
Split 2:Distance1.000Time6:04.20Pace6:04.20
Cumilative:Distance5.100Time39:33.60Pace7:45.41
Split 3:Distance1.000Time5:32.00Pace5:32.00
Cumilative:Distance6.100Time45:05.60Pace7:23.54
Split 4:Distance3.020Time21:51.60Pace7:14.30
Cumilative:Distance9.120Time1:06:57.20Pace7:20.48
Leg 2:Distance4.010Time31:45.90Pace7:55.29
With Joseph - part with William, I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.001.000.0012.12

Fast Running Friend Workout - 2018-10-25 15:06:12
Workout Totals: Distance12.120Time1:29:24.80Pace7:22.64
Total of 12. Usual distances for the kids. Did 4x0.25 down the canyon with William in around 83 with 200 recovery. Joseph and Jacob did the workout as well. Stephen did one interval.
Leg 1:Distance0.080Time1:09.70Pace14:31.25
With Bella.
Leg 2:Distance0.700Time4:46.30Pace6:49.00
Leg 3:Distance1.150Time8:24.80Pace7:18.96
Leg 4:Distance0.125Time0:53.50Pace7:08.00
Leg 5:Distance4.065Time31:22.40Pace7:43.08
Split 1:Distance0.480Time4:07.60Pace8:35.83
Cumilative:Distance0.480Time4:07.60Pace8:35.83
Split 2:Distance0.250Time1:25.00Pace5:40.00
Cumilative:Distance0.730Time5:32.60Pace7:35.62
Split 3:Distance0.125Time1:15.60Pace10:04.80
Cumilative:Distance0.855Time6:48.20Pace7:57.43
Split 4:Distance0.250Time1:23.60Pace5:34.40
Cumilative:Distance1.105Time8:11.80Pace7:25.07
Split 5:Distance0.125Time1:16.90Pace10:15.20
Cumilative:Distance1.230Time9:28.70Pace7:42.36
Split 6:Distance0.250Time1:23.70Pace5:34.80
Cumilative:Distance1.480Time10:52.40Pace7:20.81
Split 7:Distance0.125Time1:21.30Pace10:50.40
Cumilative:Distance1.605Time12:13.70Pace7:37.13
Split 8:Distance0.250Time1:21.00Pace5:24.00
Cumilative:Distance1.855Time13:34.70Pace7:19.19
Split 9:Distance2.210Time17:47.70Pace8:03.12
Cumilative:Distance4.065Time31:22.40Pace7:43.08
Leg 6:Distance6.000Time42:48.10Pace7:08.02

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2018-10-26 14:06:25
Workout Totals: Distance13.000Time1:40:12.30Pace7:42.48
Jenny tapering for the half. Otherwise usual distances for the kids. Joseph and I did a 2 mile tempo down the canyon in 11:33 (5:50, 5:43).
Leg 1:Distance6.000Time43:49.60Pace7:18.27
With Joseph.
Split 1:Distance1.480Time11:57.50Pace8:04.80
Cumilative:Distance1.480Time11:57.50Pace8:04.80
Split 2:Distance2.000Time11:33.80Pace5:46.90
Cumilative:Distance3.480Time23:31.30Pace6:45.55
Split 3:Distance2.520Time20:18.30Pace8:03.45
Cumilative:Distance6.000Time43:49.60Pace7:18.27
Leg 2:Distance4.000Time29:55.10Pace7:28.77
Alone.
Leg 3:Distance3.000Time26:27.60Pace8:49.20
I think this was with Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.110.000.000.0020.11

Fast Running Friend Workout - 2018-10-27 08:09:22
Workout Totals: Distance20.109Time2:23:04.50Pace7:06.90
Jenny ran 1:28:58 in the Haunted Half. 3rd overall. Got a PR. 32:14 for the first 5, then 1:06:26 at 10, then 7:20 pace about to the finish. This was quite remarkable as she has struggled with the rib pain and could not train very well - the longest she's been able to go at a decent pace without stopping to do something about rib pain has been 1 mile. I ran behind her and watched.

Usual Saturday distances for the rest of the kids.
Leg 1:Distance3.000Time23:45.00Pace7:55.00
With Chad.
Leg 2:Distance1.100Time8:11.30Pace7:26.64
Alone.
Leg 3:Distance13.109Time1:28:57.80Pace6:47.19
Followed Jenny.
Leg 4:Distance1.400Time10:46.20Pace7:41.57
To the house from the half finish.
Leg 5:Distance1.500Time11:24.20Pace7:36.13
Back to the finish of the half.

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

Fast Running Friend Workout - 2018-10-29 08:57:19
Workout Totals: Distance12.000Time1:32:00.30Pace7:40.02
Total of 12. Tempo run with Jacob - 2 down the canyon in 11:53 (5:48, 5:47). Usual distances for everybody, except Jenny - she did the elliptical for 30 minutes trying to recover from the half marathon and rib pain.
Leg 1:Distance6.000Time45:13.70Pace7:32.28
With Jacob.
Split 1:Distance2.050Time16:49.40Pace8:12.39
Cumilative:Distance2.050Time16:49.40Pace8:12.39
Split 2:Distance2.000Time11:35.40Pace5:47.70
Cumilative:Distance4.050Time28:24.80Pace7:00.94
Split 3:Distance1.950Time16:48.90Pace8:37.38
Cumilative:Distance6.000Time45:13.70Pace7:32.28
Leg 2:Distance1.000Time7:50.40Pace7:50.40
With William, Stephen, Joseph, and Bonnie.
Leg 3:Distance3.000Time24:02.30Pace8:00.77
With Joseph, Jacob, William, and Bonnie, I think.
Leg 4:Distance2.000Time14:53.90Pace7:26.95
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.580.250.990.7412.56

Fast Running Friend Workout - 2018-10-30 11:45:10
Workout Totals: Distance12.564Time1:36:20.50Pace7:40.08
Track workout day for the kids. William did 4x400 with 200 recovery, Stephen same workout except slower. Joseph, Jacob, and I did it with both of them. Matthew attempted to break his mile record, was on pace with a lap to go, but decided to stop because he miscounted the laps, and then threw a fit. He did end up running more than two miles today, and ended the day on a positive note with a 7:35 mile with no incidents. Julia was tired, tried the workout with Stephen, was not up to it, so I just had her run the distance. Jenny did the elliptical.
Leg 1:Distance0.496Time3:43.70Pace7:31.01
With Matthew.
Leg 2:Distance1.488Time12:34.20Pace8:26.85
William's workout with Joseph and Jacob - 4x400.
Split 1:Distance0.248Time1:25.20Pace5:43.55
Cumilative:Distance0.248Time1:25.20Pace5:43.55
Split 2:Distance0.124Time1:47.90Pace14:30.16
Cumilative:Distance0.372Time3:13.10Pace8:39.09
Split 3:Distance0.248Time1:20.60Pace5:25.00
Cumilative:Distance0.620Time4:33.70Pace7:21.45
Split 4:Distance0.124Time1:41.70Pace13:40.16
Cumilative:Distance0.744Time6:15.40Pace8:24.57
Split 5:Distance0.248Time1:20.90Pace5:26.21
Cumilative:Distance0.992Time7:36.30Pace7:39.98
Split 6:Distance0.124Time2:00.50Pace16:11.77
Cumilative:Distance1.116Time9:36.80Pace8:36.85
Split 7:Distance0.248Time1:23.30Pace5:35.89
Cumilative:Distance1.364Time11:00.10Pace8:03.94
Split 8:Distance0.124Time1:34.10Pace12:38.87
Cumilative:Distance1.488Time12:34.20Pace8:26.85
Leg 3:Distance1.488Time13:00.30Pace8:44.40
Stephen's workout with Joseph and Jacob.
Split 1:Distance0.248Time1:27.80Pace5:54.03
Cumilative:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:40.60Pace13:31.29
Cumilative:Distance0.372Time3:08.40Pace8:26.45
Split 3:Distance0.248Time1:29.70Pace6:01.69
Cumilative:Distance0.620Time4:38.10Pace7:28.55
Split 4:Distance0.124Time1:37.40Pace13:05.48
Cumilative:Distance0.744Time6:15.50Pace8:24.70
Split 5:Distance0.248Time1:30.40Pace6:04.52
Cumilative:Distance0.992Time7:45.90Pace7:49.66
Split 6:Distance0.124Time2:09.60Pace17:25.16
Cumilative:Distance1.116Time9:55.50Pace8:53.60
Split 7:Distance0.248Time1:32.70Pace6:13.79
Cumilative:Distance1.364Time11:28.20Pace8:24.55
Split 8:Distance0.124Time1:32.10Pace12:22.74
Cumilative:Distance1.488Time13:00.30Pace8:44.40
Leg 4:Distance0.500Time3:44.50Pace7:29.00
Alone.
Leg 5:Distance0.780Time5:36.80Pace7:11.79
With Matthew.
Leg 6:Distance0.750Time5:30.50Pace7:20.67
Alone.
Leg 7:Distance0.000Time0:02.00Pace0:00.00
False start.
Leg 8:Distance1.000Time7:35.10Pace7:35.10
With Matthew and Joseph.
Leg 9:Distance0.062Time0:41.30Pace11:06.13
100 with Bella.
Leg 10:Distance6.000Time43:52.10Pace7:18.68
Alone.

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

Fast Running Friend Workout - 2018-10-31 09:28:35
Workout Totals: Distance12.000Time1:30:57.80Pace7:34.82
Did 2x2 - 11:36(5:50,5:46)/11:22(5:48,5:34). First one with Joseph, second with Jacob. It got a bit warmer for the second one, so we were able to go faster. Usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance6.000Time45:37.30Pace7:36.22
With Joseph. I think we had some other kids in the warm-up for a bit.
Split 1:Distance2.050Time16:53.80Pace8:14.54
Cumilative:Distance2.050Time16:53.80Pace8:14.54
Split 2:Distance2.000Time11:36.30Pace5:48.15
Cumilative:Distance4.050Time28:30.10Pace7:02.25
Split 3:Distance1.950Time17:07.20Pace8:46.77
Cumilative:Distance6.000Time45:37.30Pace7:36.22
Leg 2:Distance5.000Time37:36.80Pace7:31.36
With Jacob.
Split 1:Distance2.050Time17:39.70Pace8:36.93
Cumilative:Distance2.050Time17:39.70Pace8:36.93
Split 2:Distance2.000Time11:22.20Pace5:41.10
Cumilative:Distance4.050Time29:01.90Pace7:10.10
Split 3:Distance0.950Time8:34.90Pace9:02.00
Cumilative:Distance5.000Time37:36.80Pace7:31.36
Leg 3:Distance1.000Time7:43.70Pace7:43.70
With Jacob and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
275.089.1251.943.71339.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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