Breaking the Wall

November 2020

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 232.17 Year: 3533.69
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 734.48
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
204.730.0036.992.50244.22
Brown Crocs 3 Miles: 232.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2020-11-02 08:40:03
Workout Totals: Distance12.060Time1:36:59.70Pace8:02.56
12 total, easy runs, Benjamin could only do 4 due to sore legs from the half.
Leg 1:Distance9.000Time1:09:53.90Pace7:45.99
Part with the kids, part alone.
Leg 2:Distance1.060Time9:24.80Pace8:52.83
With Julia.
Leg 3:Distance1.000Time7:38.00Pace7:38.00
With Julia.
Leg 4:Distance1.000Time10:03.00Pace10:03.00
With Julia.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.002.000.0012.06

Fast Running Friend Workout - 2020-11-03 09:06:52
Workout Totals: Distance12.060Time1:34:35.70Pace7:50.62
Total of 12. Stephen and Matthew did a mile time trial, but did not have it - both ran 6:19.4. Julia was not feeling 100%, did only 2 miles. Then I ran the last mile of the day in 6:17 alone.
Leg 1:Distance1.060Time9:12.40Pace8:41.13
To the track.
Leg 2:Distance1.000Time6:19.40Pace6:19.40
Matthew and Stephen's mile time trial.
Leg 3:Distance7.000Time55:31.50Pace7:55.93
Part with the kids, part alone.
Leg 4:Distance3.000Time23:32.40Pace7:50.80
Part with Julia, part alone, did a pickup in the last mile.
Split 1:Distance2.000Time17:14.80Pace8:37.40
Cumilative:Distance2.000Time17:14.80Pace8:37.40
Split 2:Distance1.000Time6:17.60Pace6:17.60
Cumilative:Distance3.000Time23:32.40Pace7:50.80
 

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.002.000.0012.06

Fast Running Friend Workout - 2020-11-04 08:44:32
Workout Totals: Distance12.060Time1:33:09.80Pace7:43.50
12 total. Benjamin is back to normal mileage. William did 2 miles down the canyon in 11:28 (5:46, 5:42) which is a new record for him.
Leg 1:Distance3.000Time23:08.40Pace7:42.80
Part alone, part with the kids.
Leg 2:Distance2.000Time11:28.30Pace5:44.15
William's 2 miles. Paced him with Joseph and Jacob.
Leg 3:Distance4.000Time32:22.80Pace8:05.70
Part alone, part with the kids.
Leg 4:Distance1.060Time9:42.40Pace9:09.43
With Julia.
Leg 5:Distance1.000Time7:34.90Pace7:34.90
With Julia.
Leg 6:Distance1.000Time8:53.00Pace8:53.00
With Julia.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.120.001.000.2512.37

Fast Running Friend Workout - 2020-11-05 08:55:26
Workout Totals: Distance12.366Time1:37:50.60Pace7:54.74
Total of 12. A day of mile records. Matthew ran 6:09.3, 5 second PR. Stephen finished with him, which is a repeat of his PR. Joseph ran 5:09.3, Jacob 5:12.0. Splits:

Matthew/Stephen: 89, 93, 93, 92.
Joseph: 72, 77, 78, 78
Jacob was in in contact in the first two laps, then I think had an 81.
Benjamin paced them, William and I paced Stephen and Matthew. We did a rabbit chase. There was enough of a head start - about 300 meters - for the rabbits to survive - barely.

Sarah ran 400 in 1:45.2. Benjamin and I paced Nate to 74.9 (splits 16, 18, 20, 20).
Leg 1:Distance1.060Time8:27.40Pace7:58.68
Warm-up.
Leg 2:Distance0.248Time1:45.20Pace7:04.19
400 with Sarah.
Leg 3:Distance0.250Time1:54.90Pace7:39.60
A jog.
Leg 4:Distance1.000Time6:09.30Pace6:09.30
Matthew and Stephen's mile time trial.
Leg 5:Distance6.500Time52:00.90Pace8:00.14
Part alone, part with the kids.
Leg 6:Distance1.060Time9:33.20Pace9:00.75
With Julia, Jenny, Nate, Joseph, Jacob, and Benjamin.
Leg 7:Distance1.000Time7:41.20Pace7:41.20
With Julia.
Leg 8:Distance0.248Time1:14.90Pace5:02.02
400 with Nate and Benjamin.
Leg 9:Distance1.000Time9:03.60Pace9:03.60
Back to the house.

Brown Crocs 3 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-11-06 09:29:11
Workout Totals: Distance12.250Time1:38:53.80Pace8:04.39
12 total. Easy runs. Benjamin did a mile pickup in 4:51 down the canyon.
Leg 1:Distance9.000Time1:12:31.00Pace8:03.44
Part alone, part with the kids. Reviewed the Haunted Half 5 K course for certification.
Leg 2:Distance0.250Time2:21.20Pace9:24.80
With Bella.
Leg 3:Distance1.000Time8:36.50Pace8:36.50
With Mary.
Leg 4:Distance2.000Time15:25.10Pace7:42.55
Alone.

Brown Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.008.000.0016.15

Fast Running Friend Workout - 2020-11-07 09:02:28
Workout Totals: Distance16.150Time1:56:39.80Pace7:13.42
16 total. Chad joined us. Did 2x4 down the canyon. Joseph and Jacob were with us on the first one. Jacob did OK, kicked with Chad at the end, ran 23:41. Joseph struggled, I stayed with him, but he was able to break 24:00. William ran 3 miles in 18:20, was with us for his first 1.75 or so, then dropped back. On the second one we had some headwind. I was having a hard time, and could only run 24:14. Chad was struggling even more, fell back after 2 miles, and ran somewhere around 25:00.

Benjamin did well, first one in 19:58, second in 20:24 in spite of the wind.
Leg 1:Distance1.480Time12:05.90Pace8:10.47
Warm-up.
Leg 2:Distance4.000Time23:57.50Pace5:59.38
First interval.
Leg 3:Distance4.000Time33:11.30Pace8:17.82
Recovery.
Leg 4:Distance4.000Time24:14.30Pace6:03.57
Second interval.
Leg 5:Distance2.670Time23:10.80Pace8:40.90
To the car.

Brown Crocs 3 Miles: 16.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2020-11-09 08:35:38
Workout Totals: Distance12.060Time1:32:40.50Pace7:41.07
12 total, easy pace, usual distances for the kids, Benjamin did a mile pickup in 4:47.
Leg 1:Distance9.000Time1:07:16.30Pace7:28.48
Alone.
Leg 2:Distance1.060Time8:55.60Pace8:25.28
With Julia.
Leg 3:Distance1.000Time7:25.60Pace7:25.60
With Julia.
Leg 4:Distance1.000Time9:03.00Pace9:03.00
With Julia.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.550.001.250.2512.05

Fast Running Friend Workout - 2020-11-10 09:32:44
Workout Totals: Distance12.050Time1:34:34.90Pace7:50.95
12 total. Did 1.5 with Joseph and Jacob. I got 8:40, they had 8:35. We targeted 6:00 for the first 1.25 miles, then a kick. We were 4 seconds faster at 1.25, then they kicked in 69, I kicked in 74.

Otherwise, usual distances for everybody, easy pace, mostly. Benjamin did a mile pickup in 4:59 down the canyon.
Leg 1:Distance9.000Time1:09:15.20Pace7:41.69
With Joseph and Jacob.
Split 1:Distance3.550Time28:03.80Pace7:54.31
Cumilative:Distance3.550Time28:03.80Pace7:54.31
Split 2:Distance1.250Time7:26.60Pace5:57.28
Cumilative:Distance4.800Time35:30.40Pace7:23.83
Split 3:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance5.050Time36:44.50Pace7:16.53
Split 4:Distance3.950Time32:30.70Pace8:13.85
Cumilative:Distance9.000Time1:09:15.20Pace7:41.69
 
Leg 2:Distance1.050Time8:47.00Pace8:21.90
With Julia.
Leg 3:Distance1.000Time7:29.70Pace7:29.70
With Julia.
Leg 4:Distance1.000Time9:03.00Pace9:03.00
With Julia.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

Fast Running Friend Workout - 2020-11-11 09:32:34
Workout Totals: Distance12.300Time1:40:08.10Pace8:08.46
12 total. Easy runs for everybody except Benjamin. He tried 10x0.625 workout, but after 4 his back tightened up and he could not open up his stride to run the right pace, so he stopped at that point. Also Julia did a mile in 7:25, which is in the range of fast for her right now.
Leg 1:Distance9.000Time1:10:51.10Pace7:52.34
Part with the kids, part alone.
Leg 2:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 3:Distance1.050Time10:07.70Pace9:38.76
With Julia.
Leg 4:Distance1.000Time7:25.40Pace7:25.40
With Julia.
Leg 5:Distance1.000Time9:16.90Pace9:16.90
With Julia.

Brown Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.001.001.0012.06

Fast Running Friend Workout - 2020-11-12 10:15:09
Workout Totals: Distance12.052Time1:32:54.60Pace7:42.55
12 total. Benjamin paced Joseph and Jacob in 2x800 with full recovery. The target was 2:24. Jacob did 2:23.2, 2:23.8. Joseph was leading in the first one, but then with 100 to go Jacob started pulling ahead, and Joseph just gave up, finished in 2:26, and then would not do the second interval.

I paced William, Stephen, and Matthew in the same workout. First one with Stephen and Matthew (2:57), then next one with William (2:45), then next one with Stephen and Matthew (2:58, Stephen had 2:57), and then the last one with William in 2:44. It was cold and I felt sluggish. I think the boys felt the same - except for Jacob - either that, or he is just strong and can hit the target regardless of the temperature.

Julia had an upset stomach, so she ran only 2 miles.
Leg 1:Distance5.000Time36:48.80Pace7:21.76
Alone.
Leg 2:Distance1.060Time8:29.60Pace8:00.75
To the track.
Leg 3:Distance0.498Time2:57.90Pace5:57.23
800 with Stephen and Matthew.
Leg 4:Distance0.250Time2:21.80Pace9:27.20
Recovery.
Leg 5:Distance0.498Time2:45.20Pace5:31.73
800 with William.
Leg 6:Distance0.250Time2:13.20Pace8:52.80
Recovery.
Leg 7:Distance0.498Time2:58.10Pace5:57.63
800 with Stephen and Matthew.
Leg 8:Distance0.250Time2:27.70Pace9:50.80
Recovery.
Leg 9:Distance0.498Time2:44.10Pace5:29.52
800 with William.
Leg 10:Distance1.250Time11:13.70Pace8:58.96
With William.
Leg 11:Distance2.000Time17:54.50Pace8:57.25
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-11-13 09:38:39
Workout Totals: Distance12.000Time1:33:35.80Pace7:47.98
12 total, easy runs.
Leg 1:Distance9.000Time1:09:49.20Pace7:45.47
Part with the kids, part alone.
Leg 2:Distance3.000Time23:46.60Pace7:55.53
With Benjamin.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.008.000.0016.30

Fast Running Friend Workout - 2020-11-14 09:56:38
Workout Totals: Distance16.300Time1:59:13.30Pace7:18.85
Total of 16. Did 2x4 miles down the canyon, first one with Joseph and Jacob in 24:05, second alone in 23:37.

Benjamin did the rabbit chase with 3 minute handicap, 20:47, 20:46, first time he caught us, second time I was able to hold him off.

The conditions were cold and windy, so we wore pants.

In the first one, we were on track for sub-6:00, but then Joseph started struggling in the last mile, so we ran the fastest he could handle.

In the second one, I surprised myself. My splits were 6:00, 5:51, 5:54, 5:52. Last week in warmer weather wearing shorts and with what appeared to be less wind I ran only 24:14 on the second interval. So adjusting for the pants, and also using Benjamin as a benchmark for the conditions compared to last week, this indicates an improvement of 15 seconds per mile over the last week for the second interval.

Where did it come from? Possibly a result of my last supplement experiment. In my recent halves I have been experiencing a weird weakness in the last 6 miles. It felt like the heart not being strong enough to pump. I began to wonder if this was some kind of age-related hormonal decline. So I decided to try Testogen. The name sounds suspect for obvious reasons, but it is actually a plain herbal supplement with a fancy eye-brow raising name. I have also been taking ashwagandha for the last few years, and I feel it has been holding off the decline. So with Testogen added to my regular ashwagandha, something happened.

During the workout, I was actually not feeling either super-energetic or motivated - some of it may have just been the cold weather and the wind in combination of thinking about having to do 16 miles in it. In the first interval, after running the first mile in 6:06, I thought things were not going to go well. But then I felt strong in the subsequent miles. However, I saw most of the difference in the second interval. I was not motivated at the start, but then I noticed that gusts of headwind did not make me feel as discouraged as they normally do - I was quickly getting back up to pace once the gust was over. The heart felt stronger, and was doing its job. I kept waiting for the blow-up, but it never happened.

So maybe Testogen in combination with ashwagandha is doing something for me after all. We will see what happens in the next few months.
Leg 1:Distance1.480Time12:15.90Pace8:17.23
Warm-up.
Leg 2:Distance4.000Time24:05.60Pace6:01.40
First interval - with Joseph and Jacob.
Leg 3:Distance4.150Time35:21.20Pace8:31.13
Recovery with Benjamin.
Leg 4:Distance4.000Time23:37.10Pace5:54.27
Second interval - alone.
Leg 5:Distance2.670Time23:53.50Pace8:56.89
Cool-down/distance with Benjamin.

Brown Crocs 3 Miles: 16.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.810.000.000.2512.06

Fast Running Friend Workout - 2020-11-16 09:10:57
Workout Totals: Distance12.060Time1:36:34.90Pace8:00.51
Total of 12, mostly easy runs. Benjamin did his usual pickup at sub-5:00. Jacob and I did a quarter pickup down the canyon in 75.8.
Leg 1:Distance9.000Time1:10:39.90Pace7:51.10
With the kids taking turns.
Split 1:Distance5.730Time45:50.60Pace8:00.03
Cumilative:Distance5.730Time45:50.60Pace8:00.03
Split 2:Distance0.250Time1:15.80Pace5:03.20
Cumilative:Distance5.980Time47:06.40Pace7:52.64
With Jacob.
Split 3:Distance3.020Time23:33.50Pace7:48.05
Cumilative:Distance9.000Time1:10:39.90Pace7:51.10
 
Leg 2:Distance1.060Time9:35.00Pace9:02.45
With Julia and Benjamin.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
With Julia and Benjamin.
Leg 4:Distance1.000Time9:03.30Pace9:03.30
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

Fast Running Friend Workout - 2020-11-17 09:24:59
Workout Totals: Distance12.500Time1:32:50.80Pace7:25.66
12+ total, 4 mile tempo down the canyon with Joseph and Jacob. Joseph struggled again, almost quit in the third mile, but then I talked him into not quitting and he sped up to 5:57 in the last mile. This is the first time lately that I was able to coaxing him into a sub-6:00 at the end of 4. For some reason he struggles a lot with this workout, which is why we keep doing it.

Benjamin did his mile pickup. Otherwise regular runs - well, I suppose Benjamin's mile pickup on an easy day has become part of his regular routine as well.
Leg 1:Distance1.480Time12:27.50Pace8:25.07
With Joseph and Jacob.
Leg 2:Distance4.000Time24:05.00Pace6:01.25
Tempo run with Joseph and Jacob down the canyon.
Leg 3:Distance3.710Time28:18.90Pace7:37.92
Part with Joseph and Jacob, part alone.
Leg 4:Distance0.250Time2:25.90Pace9:43.60
With Bella.
Leg 5:Distance1.060Time9:23.20Pace8:51.32
With Julia, Benjamin, William, Stephen, and Mary.
Leg 6:Distance1.000Time7:15.10Pace7:15.10
With Julia and William.
Leg 7:Distance1.000Time8:55.20Pace8:55.20
Back to the house with William, Stephen, Julia, and Benjamin.

Brown Crocs 3 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.860.001.120.0011.98

Fast Running Friend Workout - 2020-11-18 08:56:52
Workout Totals: Distance8.923Time1:09:38.00Pace7:48.23
12 total. Did a workout with Stephen and Matthew. The rules of the workout were run 1000 in 3:45 or faster, then you are done. If not, you get a "bonus" 600 at the same pace, and if you are not holding the pace for 600, then you get a "bonus" 400.

Matthew was lagging behind by 1 second at 600, but kicked and made up the difference hitting the target. Stephen DNF'ed after the first lap. Then he tried again twice, but mentally did not have it. So he earned a treat moratorium. William helped me pace Matthew.

Benjamin did 10x0.625 in the canyon alternating directions every 2, with 6 down and 4 up. He kept the average on the down at around 3:00, and 3:05 on the up. The difference was smaller than usual due to a strong wind blowing into the canyon.

Other kids ran easy.
Leg 1:Distance0.930Time8:03.20Pace8:39.57
Warm-up.
Leg 2:Distance0.621Time3:45.60Pace6:03.29
1000 with Matthew.
Leg 3:Distance0.125Time1:06.20Pace8:49.60
Recovery.
Leg 4:Distance0.124Time1:33.70Pace12:35.65
Stephen's failed 1000.
Leg 5:Distance0.373Time2:20.70Pace6:17.21
Stephen's failed 1000 try 2.
Leg 6:Distance6.750Time52:48.60Pace7:49.42
Part with Stephen and Matthew, part alone.
Fast Running Friend Workout - 2020-11-18 21:37:26
Workout Totals: Distance3.060Time25:40.30Pace8:23.37
 
Leg 1:Distance1.060Time9:20.80Pace8:49.06
With Benjamin and Julia.
Leg 2:Distance1.000Time7:12.30Pace7:12.30
With Benjamin and Julia.
Leg 3:Distance1.000Time9:07.20Pace9:07.20
With Benjamin and Julia.

Brown Crocs 3 Miles: 11.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.990.000.620.7512.36

Fast Running Friend Workout - 2020-11-19 09:29:53
Workout Totals: Distance12.356Time1:38:26.40Pace7:58.02
12 total. Stephen redeemed himself with a 3:44.3 1000. I was going to have William do the same workout with the 3:25 target, but he mentally was not into it, so I had him target a time that was faster than Stephen's, and he ended up with 3:40.7.

Benjamin paced Joseph and Jacob in the same workout. Their target was 3:00. Jacob hit the target with 3:00.2, Joseph fell back and ran 3:01.5, but Benjamin had mercy on him due to the wind, and did not have him run the "bonus" 600.

Benjamin also did a mile pickup in 4:57 down the canyon.
Leg 1:Distance0.930Time8:06.50Pace8:43.12
Warm-up.
Leg 2:Distance0.621Time3:44.30Pace6:01.19
Stephen's redemption 1000.
Leg 3:Distance0.124Time1:05.70Pace8:49.84
A jog.
Leg 4:Distance0.621Time3:40.70Pace5:55.39
William's 1000.
Leg 5:Distance6.750Time53:43.20Pace7:57.51
Part with the younger boys, part with Benjamin.
Split 1:Distance4.985Time39:40.00Pace7:57.43
Cumilative:Distance4.985Time39:40.00Pace7:57.43
Split 2:Distance0.125Time0:37.50Pace5:00.00
Cumilative:Distance5.110Time40:17.50Pace7:53.09
Split 3:Distance1.640Time13:25.70Pace8:11.28
Cumilative:Distance6.750Time53:43.20Pace7:57.51
 
Leg 6:Distance0.250Time2:22.40Pace9:29.60
With Bella.
Leg 7:Distance1.060Time8:59.60Pace8:29.06
With Julia.
Leg 8:Distance1.000Time7:27.10Pace7:27.10
With Julia.
Leg 9:Distance1.000Time9:16.90Pace9:16.90
With Julia.

Brown Crocs 3 Miles: 12.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.000.0013.25

Fast Running Friend Workout - 2020-11-20 09:19:01
Workout Totals: Distance13.250Time1:48:14.20Pace8:10.13
Total of 13, easy runs. Benjamin did a mile pickup.
Leg 1:Distance9.000Time1:11:15.50Pace7:55.06
With the kids taking turns.
Leg 2:Distance0.250Time2:30.40Pace10:01.60
With Bella.
Leg 3:Distance4.000Time34:28.30Pace8:37.08
With Jenny and Benjamin.

Brown Crocs 3 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.300.008.000.0016.30

Fast Running Friend Workout - 2020-11-21 08:58:23
Workout Totals: Distance16.300Time1:55:00.20Pace7:03.33
16+ total. Chad joined us today. We did 2x4 down the canyon again. It was cold, but the wind was friendly. On the first one, Benjamin ran 19:55 passing us shortly after the 3 mile mark. Joseph struggled again, but less than before, and was able to run 23:50 with the closing mile in 5:56. Chad and Jacob pulled ahead at the end by a couple of seconds, I stayed with Joseph.

William joined us at the 1 mile mark. His target was 3 miles. He made it on pace to a bit after 1, then fell back, but did not completely give up, and finished 3 miles in 18:27.

On the second one, I experienced what I believe to be the wonders of Testogen again. The first mile was 5:56, and did not feel super easy. Then the wonders began - 5:45, 5:46, 5:35 with the last quarter in 79 - that one I felt took me over the edge, I felt like was about to throw up, but I could do it. Last 5 K was around 17:44 - wearing winter clothes with 10 miles in my legs already, 5 of them at a tempo workout pace. The fastest 5 K I've run fresh this year in shorts on that same course is 17:28. We will see if any of those wonders will show in the Thanksgiving race.

Chad finished maybe half a second ahead of me - I lost contact in the last 50 meters dodging bikers, and was not strong enough to shift gears and fully regain it in that short amount of space.

Benjamin did very well also on the second interval - 19:39 with the last mile in 4:46. He passed us around the 3.5 mark. This is his 4 mile course PR, I believe.
Leg 1:Distance1.480Time12:03.20Pace8:08.65
Warm-up.
Leg 2:Distance4.000Time23:50.90Pace5:57.73
With Chad, Joseph, and Jacob, part with William.
Leg 3:Distance4.150Time33:55.00Pace8:10.36
With Chad and Benjamin.
Leg 4:Distance4.000Time23:02.10Pace5:45.52
With Chad.
Leg 5:Distance2.670Time22:09.00Pace8:17.75
With Chad and Benjamin.

Brown Crocs 3 Miles: 16.30
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. Come Follow Me lesson at home, then went to the physical church for the first time in a while. We self-quaranteened due to Jenny and Nate's postive test, and Sarah's loss of the sense of smell earlier.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2020-11-23 09:06:28
Workout Totals: Distance12.050Time1:36:57.30Pace8:02.76
12 total, easy runs. Benjamin did 4:55 mile pickup down the canyon.
Leg 1:Distance9.000Time1:11:50.10Pace7:58.90
With the kids taking turns.
Leg 2:Distance1.050Time9:05.90Pace8:39.90
With Nate, Jenny, and Julia.
Leg 3:Distance1.000Time7:21.20Pace7:21.20
With Jenny and Julia.
Leg 4:Distance1.000Time8:40.10Pace8:40.10
With Nate, Jenny, and 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
204.730.0036.992.50244.22
Brown Crocs 3 Miles: 232.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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