Breaking the Wall

Utah USATF Cross-Country 5 K

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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: 243.09 Year: 1554.45
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
Navy Crocs Lifetime Miles: 2133.34
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
286.064.0025.999.04325.09
Navy Crocs Miles: 296.52
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 - 2018-11-01 14:29:23
Workout Totals: Distance12.000Time1:28:45.70Pace7:23.81
Easy runs, total of 12, usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance8.000Time1:00:50.70Pace7:36.34
Part with the kids, part alone.
Leg 2:Distance4.000Time27:55.00Pace6:58.75
Alone.

Navy Crocs 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-11-02 10:01:20
Workout Totals: Distance12.000Time1:36:09.70Pace8:00.81
Did 6+6. Usual distances for the kids except for Jenny who did the elliptical. Did a 2 mile tempo down the canyon in 11:22. Felt tired.
Leg 1:Distance6.000Time49:22.80Pace8:13.80
Part with Jacob, William, Stephen, and Bonnie, part alone.
Split 1:Distance1.980Time16:53.80Pace8:32.02
Cumilative:Distance1.980Time16:53.80Pace8:32.02
Split 2:Distance2.000Time11:22.10Pace5:41.05
Cumilative:Distance3.980Time28:15.90Pace7:06.11
Split 3:Distance2.020Time21:06.90Pace10:27.18
Cumilative:Distance6.000Time49:22.80Pace8:13.80
 
Leg 2:Distance0.000Time0:03.70Pace0:00.00
False start.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:03.70Pace0:00.00
Cumilative:Distance0.000Time0:03.70Pace0:00.00
 
Leg 3:Distance1.000Time7:44.30Pace7:44.30
With Joseph and Matthew.
Leg 4:Distance5.000Time38:58.90Pace7:47.78
With Joseph.

Navy Crocs 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
11.330.004.000.0015.33

Fast Running Friend Workout - 2018-11-03 10:12:32
Workout Totals: Distance15.332Time1:51:01.20Pace7:14.46
Cross-country race in the AM (Race Cats) - the distances were suspicious as the 3 K was more than 2 K + 1 K. Jacob got 11:33, William 11:59, Stephen 8:31, Matthew 4:58. Jacob's time at 1 K mark was 3:55, William's 4:00. I ran around cheering.

In the PM ran 8 with Joseph with a 4 mile tempo down the canyon in 23:53 (5:58, 5:54, 6:04, 5:57). This was the longest he has ever run at 6:00 average.

Jenny still on the elliptical, Julia still on 6 miles a day at a comfortable pace.
Leg 1:Distance0.622Time4:58.50Pace7:59.90
Running around during Matthew's race.
Split 1:Distance0.484Time3:52.30Pace7:59.96
Cumilative:Distance0.484Time3:52.30Pace7:59.96
Split 2:Distance0.138Time1:06.20Pace7:59.71
Cumilative:Distance0.622Time4:58.50Pace7:59.90
 
Leg 2:Distance1.100Time8:31.10Pace7:44.64
Stephen's race - running around.
Leg 3:Distance0.950Time7:17.60Pace7:40.63
Alone.
Leg 4:Distance1.650Time11:59.80Pace7:16.24
William's race - running around.
Leg 5:Distance0.480Time3:35.00Pace7:27.92
Alone.
Leg 6:Distance1.730Time13:00.00Pace7:30.87
Jacob and Bonnie's race - running around.
Split 1:Distance1.550Time11:33.80Pace7:27.61
Cumilative:Distance1.550Time11:33.80Pace7:27.61
Jacob's time.
Split 2:Distance0.180Time1:26.20Pace7:58.89
Cumilative:Distance1.730Time13:00.00Pace7:30.87
Bonnie's time.
 
Leg 7:Distance0.650Time5:11.70Pace7:59.54
Alone.
Leg 8:Distance1.480Time11:30.70Pace7:46.69
Warm-up with Joseph and Jacob.
Leg 9:Distance4.000Time23:53.30Pace5:58.32
Tempo with Joseph.
Leg 10:Distance2.670Time21:03.50Pace7:53.22
Cool-down with Joseph.

Navy Crocs Miles: 15.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-11-05 07:33:00
Workout Totals: Distance10.000Time1:19:54.30Pace7:59.43
Total of 10. Sarah was having contractions today, we thought she might deliver the baby, but the contractions stopped. She ran 10:36 mile on the little boy course in the process. Usual distances for the kids - Jenny still on the elliptical.
Leg 1:Distance1.000Time10:36.60Pace10:36.60
With Sarah.
Leg 2:Distance1.000Time7:36.40Pace7:36.40
With Matthew and some other kids, I think.
Leg 3:Distance2.000Time16:00.10Pace8:00.05
With Bonnie, Joseph, Jacob, William and Stephen.
Leg 4:Distance4.000Time31:56.30Pace7:59.07
With Bonnie, Joseph and Jacob.
Leg 5:Distance2.000Time13:44.90Pace6:52.45
Alone.

Navy Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-11-06 09:24:36
Workout Totals: Distance13.000Time1:30:30.10Pace6:57.70
Usual day, usual distances for everybody except Jenny - she was still on the elliptical.
Leg 1:Distance4.000Time24:05.10Pace6:01.27
Do not remember who this was with.
Leg 2:Distance1.000Time6:57.60Pace6:57.60
Do not remember this one either.
Leg 3:Distance1.000Time7:27.10Pace7:27.10
I think this one was with Matthew.
Leg 4:Distance7.000Time52:00.30Pace7:25.76
Alone.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.000.002.5012.87

Fast Running Friend Workout - 2018-11-07 08:25:02
Workout Totals: Distance12.870Time1:39:57.50Pace7:46.01
Ran with the kids in the morning, then did 10x0.25 targeting 80, but going around 77 on most of them down a hill near Center street on Carterville. Usual distances for the kids except for Jenny.
Leg 1:Distance6.100Time48:33.10Pace7:57.56
With Joseph, Jacob, and Bonnie.
Leg 2:Distance1.000Time7:51.80Pace7:51.80
With Matthew - I think.
Leg 3:Distance5.770Time43:32.60Pace7:32.79
10x0.25 down the hill near the house workout.
Split 1:Distance0.240Time1:56.50Pace8:05.42
Cumilative:Distance0.240Time1:56.50Pace8:05.42
Split 2:Distance0.250Time1:24.10Pace5:36.40
Cumilative:Distance0.490Time3:20.60Pace6:49.39
Split 3:Distance0.280Time2:38.60Pace9:26.43
Cumilative:Distance0.770Time5:59.20Pace7:46.49
Split 4:Distance0.250Time1:17.60Pace5:10.40
Cumilative:Distance1.020Time7:16.80Pace7:08.24
Split 5:Distance0.280Time2:43.00Pace9:42.14
Cumilative:Distance1.300Time9:59.80Pace7:41.38
Split 6:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance1.550Time11:17.60Pace7:17.16
Split 7:Distance0.280Time2:49.10Pace10:03.93
Cumilative:Distance1.830Time14:06.70Pace7:42.68
Split 8:Distance0.250Time1:17.90Pace5:11.60
Cumilative:Distance2.080Time15:24.60Pace7:24.52
Split 9:Distance0.280Time2:37.80Pace9:23.57
Cumilative:Distance2.360Time18:02.40Pace7:38.64
Split 10:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance2.610Time19:19.90Pace7:24.41
Split 11:Distance0.280Time2:40.60Pace9:33.57
Cumilative:Distance2.890Time22:00.50Pace7:36.92
Split 12:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance3.140Time23:18.30Pace7:25.32
Split 13:Distance0.280Time2:36.40Pace9:18.57
Cumilative:Distance3.420Time25:54.70Pace7:34.59
Split 14:Distance0.250Time1:18.50Pace5:14.00
Cumilative:Distance3.670Time27:13.20Pace7:25.01
Split 15:Distance0.280Time2:39.20Pace9:28.57
Cumilative:Distance3.950Time29:52.40Pace7:33.77
Split 16:Distance0.250Time1:16.60Pace5:06.40
Cumilative:Distance4.200Time31:09.00Pace7:25.00
Split 17:Distance0.280Time2:42.00Pace9:38.57
Cumilative:Distance4.480Time33:51.00Pace7:33.35
Split 18:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance4.730Time35:08.40Pace7:25.75
Split 19:Distance0.280Time2:43.40Pace9:43.57
Cumilative:Distance5.010Time37:51.80Pace7:33.45
Split 20:Distance0.250Time1:16.90Pace5:07.60
Cumilative:Distance5.260Time39:08.70Pace7:26.52
Split 21:Distance0.510Time4:23.90Pace8:37.45
Cumilative:Distance5.770Time43:32.60Pace7:32.79
 

Navy Crocs Miles: 12.87
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 - 2018-11-08 09:48:38
Workout Totals: Distance12.000Time1:27:32.70Pace7:17.73
Usual distances for everybody except Jenny (elliptical) and Joseph (only 2 miles due to fatigue from the cold). Did 2 miles down the canyon in 11:33. Felt tired.
Leg 1:Distance8.000Time57:38.20Pace7:12.28
Split 1:Distance3.980Time31:07.90Pace7:49.32
Cumilative:Distance3.980Time31:07.90Pace7:49.32
Split 2:Distance2.000Time11:33.90Pace5:46.95
Cumilative:Distance5.980Time42:41.80Pace7:08.39
Split 3:Distance2.020Time14:56.40Pace7:23.76
Cumilative:Distance8.000Time57:38.20Pace7:12.28
 
Leg 2:Distance1.000Time7:27.80Pace7:27.80
Leg 3:Distance3.000Time22:26.70Pace7:28.90

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

Fast Running Friend Workout - 2018-11-09 11:46:20
Workout Totals: Distance12.000Time1:32:46.70Pace7:43.89
Total of 12 for me, kids tapering for the state cross-county championship. Joseph recovering from the cold. Jenny jogged 2 miles, I think.
Leg 1:Distance4.000Time31:43.00Pace7:55.75
Part with William, Stephen and Jacob.
Leg 2:Distance1.450Time11:01.50Pace7:36.21
With William and Matthew.
Leg 3:Distance6.550Time50:02.20Pace7:38.35
Alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Utah USATF Cross-Country 5 K (3.107 Miles) 00:18:10, Place overall: 3, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.770.000.003.1114.88

Fast Running Friend Workout - 2018-11-10 09:37:46
Workout Totals: Distance14.875Time1:51:51.10Pace7:31.17
Kids ran in the state XC championship today. results:

Stephen (7-8) 2 K 9:24 7th - I think he did not invest himself mentally. We need to work on toughness. But he did qualify for the nationals.

William (9-10) 3 K - 11:14, 1st in a competitive race. Took the lead around 1.2 K mark like I told him, put in good effort to gap the field, and won by 12 seconds.

Jacob (11-12) 10:39, 2nd place in a close battle against McKay Wells (10:37). Trailed him most of the way, then closed the gap and made contact with maybe 200 to go, but lost the kick. Good race.

Bonnie (11-12) - 12:13, 10th place, good race - qualified for the nationals. The race was the most competitive I've ever seen beyond anything - the winner Anika Hunt ran 10:47, Avalon Mecham 2nd place 10:54.

My race - ran 18:10. Teren had 15:38, Nate 15:53. What is strange is that we ran what looked like the same course, but Teren improved by 42 seconds, and I improved by 39 from last year.

Joseph was sick and did not run the race - just jogged a couple of miles at home. I ran two more at home with Jacob and Matthew.

Sarah did not go into labor.
Leg 1:Distance3.400Time26:31.30Pace7:48.03
Alone.
Leg 2:Distance1.200Time9:24.50Pace7:50.42
Cheering during Stephen's race.
Leg 3:Distance0.000Time0:02.00Pace0:00.00
William's false start.
Leg 4:Distance1.405Time11:14.20Pace7:59.86
Cheering for William.
Leg 5:Distance1.528Time12:13.40Pace7:59.97
Cheering for Bonnie.
Leg 6:Distance1.335Time10:40.80Pace8:00.00
Cheering for Jacob.
Leg 7:Distance0.900Time6:44.70Pace7:29.67
Short warm-up before my race.
Leg 8:Distance3.107Time18:09.90Pace5:50.79
My race.
Leg 9:Distance1.000Time8:26.40Pace8:26.40
With Jacob and Matthew.
Leg 10:Distance1.000Time8:23.90Pace8:23.90
With Jacob and Matthew.

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. Sort of. Leigha Anne Pachev was born today. We were in the middle of home delivery as usual, but then we discovered a surprise. She was breech. So we went to the hospital, and Sarah had an emergency C section. Otherwise everthing went OK.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-11-12 13:18:18
Workout Totals: Distance10.000Time1:13:27.60Pace7:20.76
Crazy day. Sarah gave birth to Leigha yesterday. It did not go the way we planned. We discovered the baby was not positioned right at the very last moment (breech), and drove to the hospital where she had a C-section.

Sarah is still recovering.

Nevertheless, with all of the commotion, we were able to get our runs in, and Sarah came home from the hospital after one night of stay.
Leg 1:Distance10.000Time1:13:27.60Pace7:20.76
Alone.

Navy Crocs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-11-13 11:24:47
Workout Totals: Distance13.000Time1:43:27.60Pace7:57.51
Was able to get the runs in between everything. Usual distances for myself and the kids. Jenny is up to 4 miles a day.
Leg 1:Distance1.000Time7:38.50Pace7:38.50
With Stephen and Matthew.
Leg 2:Distance2.000Time15:53.20Pace7:56.60
With Stephen.
Leg 3:Distance3.000Time23:45.70Pace7:55.23
With Jacob, Joseph, William, and Bonnie.
Leg 4:Distance3.000Time23:09.00Pace7:43.00
With Jacob and Joseph.
Leg 5:Distance4.000Time33:01.20Pace8:15.30
With Jenny.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.160.000.002.5012.66

Fast Running Friend Workout - 2018-11-14 12:47:41
Workout Totals: Distance12.661Time1:41:25.70Pace8:00.67
More or less usual distances for the kids. Did 10x0.25 down a hill by the house. Jacob did 5 with me.
Leg 1:Distance1.000Time7:47.20Pace7:47.20
With Stephen and Matthew.
Leg 2:Distance1.991Time15:55.80Pace8:00.06
With Stephen.
Leg 3:Distance5.670Time44:48.10Pace7:54.09
10x0.25 down the hill near the house. Jacob did the first 5 with me. William did a couple as well.
Split 1:Distance0.240Time1:58.90Pace8:15.42
Cumilative:Distance0.240Time1:58.90Pace8:15.42
Split 2:Distance0.250Time1:19.60Pace5:18.40
Cumilative:Distance0.490Time3:18.50Pace6:45.10
Split 3:Distance0.250Time3:03.90Pace12:15.60
Cumilative:Distance0.740Time6:22.40Pace8:36.76
Split 4:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance0.990Time7:40.40Pace7:45.05
Split 5:Distance0.270Time3:00.80Pace11:09.63
Cumilative:Distance1.260Time10:41.20Pace8:28.89
Split 6:Distance0.250Time1:18.30Pace5:13.20
Cumilative:Distance1.510Time11:59.50Pace7:56.49
Split 7:Distance0.270Time3:08.70Pace11:38.89
Cumilative:Distance1.780Time15:08.20Pace8:30.22
Split 8:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.030Time16:27.20Pace8:06.31
Split 9:Distance0.270Time3:00.90Pace11:10.00
Cumilative:Distance2.300Time19:28.10Pace8:27.87
Split 10:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance2.550Time20:46.20Pace8:08.71
Split 11:Distance0.270Time2:52.40Pace10:38.52
Cumilative:Distance2.820Time23:38.60Pace8:23.05
Split 12:Distance0.250Time1:16.50Pace5:06.00
Cumilative:Distance3.070Time24:55.10Pace8:07.00
Split 13:Distance0.270Time2:36.40Pace9:39.26
Cumilative:Distance3.340Time27:31.50Pace8:14.46
Split 14:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance3.590Time28:48.90Pace8:01.59
Split 15:Distance0.270Time2:29.50Pace9:13.70
Cumilative:Distance3.860Time31:18.40Pace8:06.63
Split 16:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance4.110Time32:36.10Pace7:55.94
Split 17:Distance0.270Time2:36.20Pace9:38.52
Cumilative:Distance4.380Time35:12.30Pace8:02.26
Split 18:Distance0.250Time1:18.20Pace5:12.80
Cumilative:Distance4.630Time36:30.50Pace7:53.11
Split 19:Distance0.270Time2:39.50Pace9:50.74
Cumilative:Distance4.900Time39:10.00Pace7:59.59
Split 20:Distance0.250Time1:15.80Pace5:03.20
Cumilative:Distance5.150Time40:25.80Pace7:51.03
Split 21:Distance0.520Time4:22.30Pace8:24.42
Cumilative:Distance5.670Time44:48.10Pace7:54.09
 
Leg 4:Distance4.000Time32:54.60Pace8:13.65
With Jenny.

Navy Crocs Miles: 12.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-11-15 12:11:58
Workout Totals: Distance13.000Time1:42:36.40Pace7:53.57
Usual runs, ran with all of the kids.
Leg 1:Distance1.000Time7:42.10Pace7:42.10
With Matthew, Stephen, and Bonnie (I think).
Leg 2:Distance2.000Time16:38.50Pace8:19.25
With Stephen and Bonnie (not sure).
Leg 3:Distance3.000Time23:24.40Pace7:48.13
With Jacob, Joseph, William, and Bonnie.
Leg 4:Distance3.000Time22:57.40Pace7:39.13
I think this was with Jacob and Joseph.
Leg 5:Distance4.000Time31:54.00Pace7:58.50
With Jenny.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.061.000.560.0013.62

Fast Running Friend Workout - 2018-11-16 10:35:32
Workout Totals: Distance13.620Time1:46:38.90Pace7:49.81
Track day, details below.
Leg 1:Distance4.000Time31:59.70Pace7:59.93
This might have been with Jenny.
Leg 2:Distance1.000Time7:32.50Pace7:32.50
I think this was with Matthew.
Leg 3:Distance1.000Time6:13.40Pace6:13.40
Bonnie's mile time trial, paced her with Jacob and William.
Leg 4:Distance0.310Time1:54.60Pace6:09.68
Stephen's failed attempt at 800 due to a lost Croc.
Leg 5:Distance0.248Time3:01.50Pace12:11.85
Stephen's 800.
Leg 6:Distance1.000Time7:27.30Pace7:27.30
I think this was alone.
Leg 7:Distance0.062Time0:43.60Pace11:42.09
With Bella.
Leg 8:Distance6.000Time47:46.30Pace7:57.72
Do not remember, I think this was with Joseph.

Navy Crocs Miles: 13.62
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.680.004.000.0014.68

Fast Running Friend Workout - 2018-11-17 11:29:11
Workout Totals: Distance14.680Time1:46:51.20Pace7:16.73
Did 2x2 down the canyon 11:34/11:38. Jacob did the first one with me. Usual Saturday distances for the kids.
Leg 1:Distance8.680Time1:02:01.30Pace7:08.72
Split 1:Distance1.730Time14:40.40Pace8:28.90
Cumilative:Distance1.730Time14:40.40Pace8:28.90
Split 2:Distance2.000Time11:34.60Pace5:47.30
Cumilative:Distance3.730Time26:15.00Pace7:02.25
Tempo with Jacob.
Split 3:Distance0.930Time7:30.00Pace8:03.87
Cumilative:Distance4.660Time33:45.00Pace7:14.55
Split 4:Distance2.000Time11:38.80Pace5:49.40
Cumilative:Distance6.660Time45:23.80Pace6:48.98
One more interval alone.
Split 5:Distance2.020Time16:37.50Pace8:13.81
Cumilative:Distance8.680Time1:02:01.30Pace7:08.72
 
Leg 2:Distance1.000Time7:38.20Pace7:38.20
Leg 3:Distance5.000Time37:11.70Pace7:26.34
Alone.

Navy Crocs Miles: 14.68
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.000.3112.05

Fast Running Friend Workout - 2018-11-19 09:14:15
Workout Totals: Distance12.054Time1:32:40.40Pace7:41.29
Track day, usual distances more or less, of note - Matthew repeated his 800 record with 3:21.2, and Stephen set a 500 record of 1:46.4.
Leg 1:Distance5.000Time39:37.10Pace7:55.42
With Jenny.
Leg 2:Distance0.496Time3:21.20Pace6:45.65
With Matthew - repeat of 800 PR.
Leg 3:Distance0.310Time1:46.40Pace5:43.23
500 with Stephen, Bonnie, William, Joseph, and Jacob - Stephen's 500 PR.
Leg 4:Distance1.000Time7:38.00Pace7:38.00
I think this was alone.
Leg 5:Distance0.248Time1:43.30Pace6:56.53
400 with Matthew.
Leg 6:Distance0.500Time4:05.60Pace8:11.20
I think this was with the older boys and Bonnie.
Leg 7:Distance1.000Time7:37.50Pace7:37.50
With Joseph, Jacob, and Matthew.
Leg 8:Distance1.500Time11:56.70Pace7:57.80
Alone.
Leg 9:Distance2.000Time14:54.60Pace7:27.30
Alone.

Navy Crocs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.380.000.000.6213.00

Fast Running Friend Workout - 2018-11-20 09:14:35
Workout Totals: Distance13.000Time1:41:21.70Pace7:47.82
Ran with the kids - usual distances. Did a 0.625 pickup with Joseph and Jacob at 5:20 pace. Matthew ran a mile PR on the little boy course - 7:08.9 - splits 1:49, 1:50, 1:48, 1:41. He is in sub-7:00 shape, but it may not happen for a while as it is hard to get him to be in the mood.
Leg 1:Distance5.000Time40:41.60Pace8:08.32
With Jenny.
Leg 2:Distance5.000Time38:08.30Pace7:37.66
With Joseph, Jacob, Bonnie, and William mostly.
Split 1:Distance2.550Time19:41.80Pace7:43.45
Cumilative:Distance2.550Time19:41.80Pace7:43.45
Split 2:Distance0.625Time3:20.00Pace5:20.00
Cumilative:Distance3.175Time23:01.80Pace7:15.21
With Joseph and Jacob.
Split 3:Distance1.825Time15:06.50Pace8:16.71
Cumilative:Distance5.000Time38:08.30Pace7:37.66
 
Leg 3:Distance1.000Time7:08.90Pace7:08.90
With Joseph, Jacob, Bonnie, Stephen, and Matthew.
Leg 4:Distance2.000Time15:22.90Pace7:41.45
With Stephen.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2018-11-21 08:27:23
Workout Totals: Distance8.000Time57:55.20Pace7:14.40
Everybody was tapering for the Thanksgiving race tomorrow. I ran only 8 myself to be a bit fresher.
Leg 1:Distance8.000Time57:55.20Pace7:14.40
Alone.

Navy Crocs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Orem Earn Your Turkey (3.95 Miles) 00:22:59, Place overall: 11, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.260.005.430.0013.69

Fast Running Friend Workout - 2018-11-22 07:35:11
Workout Totals: Distance13.686Time1:37:01.00Pace7:05.33
Thanksgiving race report:

Total turkey count: 9 - everybody except Benjamin and Leigha (11 people) participated, everybody except Sarah, Jenny, and Julia won a turkey. Additionally, we won a turkey + some extras for the largest family.

Myself: 22:59 officially, 23:00 on my watch. 11th overall, 1st in 45-49, got a turkey. Felt like I did not have a whole lot of energy. Chad had a breakthrough race, ran 22:27. Jeff McClellan is back to racing, ran 21:55. Dave Taylor came back to me this time with about a mile to go, and finished a bit behind - 23:06.

Sarah - walked 2 miles in 37 minutes 11 days after a C-section.

Jenny - 26:39, 2nd in 15-18, good race for her current condition - she has been fighting rib pain that we think now is to a great degree from the school stress on top of the general predisposition/weakness in that area.

Julia - 29:51 - hanging in there. She has had some health troubles lately. Blood tests are not showing anything out of whack, but she struggles with endurance in spite of good training. We are still trying to figure out what is going on. Maybe she will just grow out of it. At least she can still run 7:30 pace for 4 miles, which is better than a lot of boys, not speak about girls.

Joseph 24:05, 1st in 13-14, turkey. Joseph also has been struggling lately both physically and mentally. Part of the problem is that he needs to learn to stay motivated and on task when things are not going well. Part of the problem is that he is about to start a growth spurt, and the whole thing is knocking him out of balance. Benjamin struggled when he was 10-12, but then later on stabilized and blossomed. Joseph is on a different schedule.

1 Mile:

Jacob 5:20, 1st in 11-12, and overall - turkey.
William 5:45, 1st in 9-10 and 2nd overall after Jacob - turkey.

800:

Stephen 3:00, 1st in 7-8 and overall - turkey
Matthew 3:24, 1st in 5-6 and 2nd overall after Stephen - turkey

400: Mary 2:16, 1st in 3-4, turkey
100: Bella 0:44, 1st in 0-2, turkey
 
Leg 1:Distance0.950Time7:06.80Pace7:29.26
Warm-up.
Leg 2:Distance4.910Time29:53.70Pace6:05.32
My race + running back to Julia.
Split 1:Distance3.960Time23:00.80Pace5:48.69
Cumilative:Distance3.960Time23:00.80Pace5:48.69
My race
Split 2:Distance0.950Time6:52.90Pace7:14.63
Cumilative:Distance4.910Time29:53.70Pace6:05.32
Back to Julia and finishing with her.
 
Leg 3:Distance0.550Time4:21.70Pace7:55.82
Running around.
Leg 4:Distance0.062Time0:44.30Pace11:54.52
Bella's race.
Leg 5:Distance0.248Time2:16.00Pace9:08.39
Mary's race.
Leg 6:Distance0.496Time3:24.10Pace6:51.49
Stephen and Matthew's race.
Split 1:Distance0.496Time3:00.70Pace6:04.31
Cumilative:Distance0.496Time3:00.70Pace6:04.31
Stephen.
Split 2:Distance0.000Time0:23.40Pace0:00.00
Cumilative:Distance0.496Time3:24.10Pace6:51.49
Matthew.
 
Leg 7:Distance0.970Time5:45.10Pace5:55.77
William's race.
Leg 8:Distance2.500Time19:34.60Pace7:49.84
Part alone, part with William.
Leg 9:Distance3.000Time23:54.70Pace7:58.23
With Jacob and Bonnie.

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 - 2018-11-23 09:24:22
Workout Totals: Distance12.000Time1:31:49.20Pace7:39.10
Usual distances for everybody, Jacob and I did a 2 mile tempo down the canyon in 11:24.
Leg 1:Distance6.000Time45:27.60Pace7:34.60
With Jacob.
Split 1:Distance0.980Time8:13.40Pace8:23.47
Cumilative:Distance0.980Time8:13.40Pace8:23.47
Split 2:Distance2.000Time11:24.70Pace5:42.35
Cumilative:Distance2.980Time19:38.10Pace6:35.34
Tempo run.
Split 3:Distance3.020Time25:49.50Pace8:33.08
Cumilative:Distance6.000Time45:27.60Pace7:34.60
 
Leg 2:Distance1.000Time7:29.10Pace7:29.10
With Joseph and Matthew.
Leg 3:Distance5.000Time38:52.50Pace7:46.50
With Joseph.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Fast Running Friend Workout - 2018-11-24 09:51:27
Workout Totals: Distance14.500Time1:48:05.30Pace7:27.26
Usual Saturday run with the kids, did a 2 mile tempo down the canyon in 11:36.
Leg 1:Distance1.000Time7:42.40Pace7:42.40
With Matthew - I think.
Leg 2:Distance9.500Time1:08:07.20Pace7:10.23
Part with the kids, part alone.
Split 1:Distance0.980Time8:12.40Pace8:22.45
Cumilative:Distance0.980Time8:12.40Pace8:22.45
Split 2:Distance2.000Time11:36.10Pace5:48.05
Cumilative:Distance2.980Time19:48.50Pace6:38.83
Split 3:Distance6.520Time48:18.70Pace7:24.59
Cumilative:Distance9.500Time1:08:07.20Pace7:10.23
 
Leg 3:Distance4.000Time32:15.70Pace8:03.93
With Jenny.

Navy Crocs Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.921.002.000.0011.92

Fast Running Friend Workout - 2018-11-26 08:50:28
Workout Totals: Distance3.000Time21:28.10Pace7:09.37
 
Leg 1:Distance3.000Time21:28.10Pace7:09.37
Alone.
Fast Running Friend Workout - 2018-11-26 15:07:50
Workout Totals: Distance8.917Time1:06:58.10Pace7:30.61
Tempo run with Joseph and Jacob. Ran into Armando, we ran some together. I tested him on how long he can hold 6:00 pace down the canyon. It was about a mile.
Leg 1:Distance7.917Time59:25.90Pace7:30.41
Workout with the kids.
Split 1:Distance0.980Time8:23.80Pace8:34.08
Cumilative:Distance0.980Time8:23.80Pace8:34.08
Split 2:Distance2.000Time11:56.30Pace5:58.15
Cumilative:Distance2.980Time20:20.10Pace6:49.43
With Joseph and Jacob.
Split 3:Distance3.400Time28:46.70Pace8:27.85
Cumilative:Distance6.380Time49:06.80Pace7:41.88
Split 4:Distance1.000Time6:01.40Pace6:01.40
Cumilative:Distance7.380Time55:08.20Pace7:28.27
With Armando.
Split 5:Distance0.537Time4:17.70Pace7:59.89
Cumilative:Distance7.917Time59:25.90Pace7:30.41
 
Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Matthew.

Navy Crocs Miles: 11.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.892.001.000.0012.89

Fast Running Friend Workout - 2018-11-27 09:02:06
Workout Totals: Distance12.888Time1:37:59.70Pace7:36.22
Ran with Jenny in the AM, then with everybody else in the PM. Paced William through 2 miles down the canyon in 12:03 (6:00, 6:03). Joseph and Jacob ran with us until about 0.5 to go, then picked it up and finished in around 11:47. Bonnie made it to the first mile, almost - was just about a second behind. Stephen made it to about 900 meters.
Leg 1:Distance5.000Time39:48.10Pace7:57.62
With Jenny.
Leg 2:Distance6.768Time49:22.80Pace7:17.77
Split 1:Distance0.980Time8:26.20Pace8:36.53
Cumilative:Distance0.980Time8:26.20Pace8:36.53
Split 2:Distance2.000Time12:03.20Pace6:01.60
Cumilative:Distance2.980Time20:29.40Pace6:52.55
With William - part with Joseph, Jacob, Stephen, and Bonnie.
Split 3:Distance2.700Time22:23.90Pace8:17.74
Cumilative:Distance5.680Time42:53.30Pace7:33.05
Split 4:Distance1.000Time5:47.10Pace5:47.10
Cumilative:Distance6.680Time48:40.40Pace7:17.19
Pickup.
Split 5:Distance0.088Time0:42.40Pace8:01.82
Cumilative:Distance6.768Time49:22.80Pace7:17.77
 
Leg 3:Distance1.000Time7:22.60Pace7:22.60
With Matthew.
Leg 4:Distance0.120Time1:26.20Pace11:58.33
With Bella.

Navy Crocs Miles: 12.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2018-11-28 09:21:05
Workout Totals: Distance12.000Time1:32:52.10Pace7:44.34
Usual 12 mile day, usual distances for the kids, did a mile pickup down the canyon in 5:35.
Leg 1:Distance5.000Time39:52.30Pace7:58.46
With Jenny.
Leg 2:Distance6.000Time45:20.20Pace7:33.37
With Joseph, Jacob, William, and Bonnie - part with Stephen - except for the fast mile.
Split 1:Distance3.050Time24:02.80Pace7:53.05
Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:35.20Pace5:35.20
Cumilative:Distance4.050Time29:38.00Pace7:19.01
Split 3:Distance1.950Time15:42.20Pace8:03.18
Cumilative:Distance6.000Time45:20.20Pace7:33.37
 
Leg 3:Distance1.000Time7:39.60Pace7:39.60
With Matthew.

Navy Crocs 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
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-11-29 15:53:25
Workout Totals: Distance12.000Time1:32:44.70Pace7:43.73
Total of 12, usual distances for the kids except for Julia who had a stomach problem and ran only 3, did a 2 mile tempo down the canyon with Joseph in 11:35.

22nd wedding anniversary for Sarah and myself.
Leg 1:Distance6.000Time46:13.90Pace7:42.32
With Joseph, Jacob, William, Stephen, and Bonnie - only Joseph did the tempo, though.
Split 1:Distance0.980Time7:54.90Pace8:04.59
Cumilative:Distance0.980Time7:54.90Pace8:04.59
Split 2:Distance2.000Time11:35.00Pace5:47.50
Cumilative:Distance2.980Time19:29.90Pace6:32.58
Tempo run with Joseph.
Split 3:Distance3.020Time26:44.00Pace8:51.13
Cumilative:Distance6.000Time46:13.90Pace7:42.32
 
Leg 2:Distance1.000Time7:50.30Pace7:50.30
With Matthew.
Split 1:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance1.000Time7:50.10Pace7:50.10
Cumilative:Distance1.000Time7:50.30Pace7:50.30
 
Leg 3:Distance5.000Time38:40.50Pace7:44.10
Part with Julia, part alone.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-11-30 13:57:53
Workout Totals: Distance12.000Time1:31:53.00Pace7:39.42
Total of 12, usual distances for the kids. Did a mile pickup down the canyon in 5:36.
Leg 1:Distance6.000Time44:54.50Pace7:29.08
With Joseph, Jacob, Bonnie, William (I think), part with Stephen.
Split 1:Distance3.050Time24:07.20Pace7:54.49
Cumilative:Distance3.050Time24:07.20Pace7:54.49
Split 2:Distance1.000Time5:36.60Pace5:36.60
Cumilative:Distance4.050Time29:43.80Pace7:20.44
Split 3:Distance1.950Time15:10.70Pace7:47.03
Cumilative:Distance6.000Time44:54.50Pace7:29.08
 
Leg 2:Distance1.000Time7:11.30Pace7:11.30
With Joseph and Matthew down the canyon.
Leg 3:Distance1.000Time7:57.90Pace7:57.90
With Joseph and Matthew up the canyon.
Leg 4:Distance4.000Time31:49.30Pace7:57.32
With Jenny.

Navy Crocs 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
286.064.0025.999.04325.09
Navy Crocs Miles: 296.52
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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