Breaking the Wall

December 2015

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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: 103.81 Year: 1820.96
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Red Crocs Lifetime Miles: 1909.35
Brown Crocs 1 Lifetime Miles: 1119.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
332.780.003.004.86340.64
White Crocs 2 Miles: 236.68Black Crocs 2 Miles: 103.96
Night Sleep Time: 100.50Nap Time: 2.00Total Sleep Time: 102.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2015-12-01 08:59:24
Workout Totals: Distance12.000Time1:35:45.50Pace7:58.79
Usual 12, except did a 3x0.25 down the canyon with Benjamin (72.9, 71.3, 68.9). Kids ran their usual distances.
Leg 1:Distance8.000Time1:03:01.40Pace7:52.68
With Benjamin.
Split 1:Distance4.735Time38:48.10Pace8:11.68
Cumilative:Distance4.735Time38:48.10Pace8:11.68
Split 2:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance4.985Time40:01.00Pace8:01.64
Split 3:Distance0.500Time4:08.10Pace8:16.20
Cumilative:Distance5.485Time44:09.10Pace8:02.97
Split 4:Distance0.250Time1:11.30Pace4:45.20
Cumilative:Distance5.735Time45:20.40Pace7:54.35
Split 5:Distance0.375Time3:21.20Pace8:56.53
Cumilative:Distance6.110Time48:41.60Pace7:58.17
Split 6:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance6.360Time49:50.50Pace7:50.20
Split 7:Distance1.640Time13:10.90Pace8:02.26
Cumilative:Distance8.000Time1:03:01.40Pace7:52.68
 
Leg 2:Distance4.000Time32:44.10Pace8:11.02
With Joseph, Jacob, Jenny, and Julia. Do not not remember who ran with William and Stephen today, I think Jenny again.

White Crocs 2 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
11.250.000.000.7512.00

Fast Running Friend Workout - 2015-12-02 07:46:12
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
Kids ran their usual distances today. Benjamin and I did 3x0.25 down the canyon. Benjamin is on reduced mileage schedule due to school stress - only 8 a day without the second run.

He is taking 4 senior level applied math classes, but that is not stressing him quite as bad as his technical writing class.
Leg 1:Distance8.000Time1:04:40.60Pace8:05.08
With Benjamin
Split 1:Distance4.735Time39:39.90Pace8:22.62
Cumilative:Distance4.735Time39:39.90Pace8:22.62
Split 2:Distance0.250Time1:09.60Pace4:38.40
Cumilative:Distance4.985Time40:49.50Pace8:11.37
Split 3:Distance0.500Time4:13.80Pace8:27.60
Cumilative:Distance5.485Time45:03.30Pace8:12.85
Split 4:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance5.735Time46:12.20Pace8:03.38
Split 5:Distance0.375Time3:21.60Pace8:57.60
Cumilative:Distance6.110Time49:33.80Pace8:06.71
Split 6:Distance0.250Time1:06.90Pace4:27.60
Cumilative:Distance6.360Time50:40.70Pace7:58.10
Split 7:Distance1.640Time13:59.90Pace8:32.13
Cumilative:Distance8.000Time1:04:40.60Pace8:05.08
 
Leg 2:Distance4.000Time31:55.80Pace7:58.95
With Joseph, Jacob, Jenny, and Julia.

White Crocs 2 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
13.120.000.000.0013.12

Fast Running Friend Workout - 2015-12-03 08:16:20
Workout Totals: Distance13.125Time1:43:12.30Pace7:51.79
A little bit longer today. Sarah left her jacket at her turnaround, So I ran further with Jenny, Joseph, and Jacob to retrieve it. Otherwise usual distances for the kids.
Leg 1:Distance8.000Time1:01:18.20Pace7:39.77
With Benjamin.
Leg 2:Distance0.125Time1:15.00Pace10:00.00
With Matthew.
Leg 3:Distance5.000Time40:39.10Pace8:07.82
With Jenny, Joseph, and Jacob. Julia and Stephen ran the first 0.5 with us, then turned around.

White Crocs 2 Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2015-12-04 06:57:38
Workout Totals: Distance12.000Time1:37:26.00Pace8:07.17
Felt tired today due to a lack of sleep lately. Benjamin and I did 3x0.25 down the canyon, otherwise kids ran their usual distances.
Leg 1:Distance4.000Time33:49.70Pace8:27.43
With Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:03:36.30Pace7:57.04
With Benjamin.
Split 1:Distance4.735Time38:57.50Pace8:13.66
Cumilative:Distance4.735Time38:57.50Pace8:13.66
Split 2:Distance0.250Time1:07.20Pace4:28.80
Cumilative:Distance4.985Time40:04.70Pace8:02.39
Split 3:Distance0.500Time4:09.20Pace8:18.40
Cumilative:Distance5.485Time44:13.90Pace8:03.85
Split 4:Distance0.250Time1:09.70Pace4:38.80
Cumilative:Distance5.735Time45:23.60Pace7:54.91
Split 5:Distance0.375Time3:18.30Pace8:48.80
Cumilative:Distance6.110Time48:41.90Pace7:58.22
Split 6:Distance0.250Time1:09.00Pace4:36.00
Cumilative:Distance6.360Time49:50.90Pace7:50.27
Split 7:Distance1.640Time13:45.40Pace8:23.29
Cumilative:Distance8.000Time1:03:36.30Pace7:57.04
 

White Crocs 2 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
20.000.000.000.0020.00

Fast Running Friend Workout - 2015-12-05 09:32:12
Workout Totals: Distance10.205Time1:22:01.20Pace8:02.23
Benjamin took the Putnam exam today, so our schedule was a little different. I did get a total of 20 in over the course of the day. Today was a rare day when I was able to run with every one out of my eight regularly running children. Benjamin did 10 with me in the evening, Jenny, Julia, Joseph, and Jacob 5, William 3, Stephen 1, Matthew 0.125.
Leg 1:Distance5.000Time39:08.10Pace7:49.62
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:24.70Pace8:24.70
With Stephen, William, and Julia.
Leg 3:Distance2.040Time17:33.00Pace8:36.18
With William, and Julia.
Leg 4:Distance2.040Time15:44.80Pace7:43.14
With Julia.
Leg 5:Distance0.125Time1:10.60Pace9:24.80
With Matthew.
Fast Running Friend Workout - 2015-12-05 18:28:36
Workout Totals: Distance10.000Time1:17:12.60Pace7:43.26
 
Leg 1:Distance10.000Time1:17:12.60Pace7:43.26
With Benjamin in the dark.

White Crocs 2 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-12-07 07:58:32
Workout Totals: Distance12.040Time1:39:35.30Pace8:16.29
Matthew got a cough and Joseph had a sore throat so I put the kids on reduced mileage to allow their immune system to do its job. Joseph and Jacob did 2, Jenny 4, Julia 2, William 1, Stephen 1. Matthew was too sick to run.
Leg 1:Distance8.000Time1:05:06.20Pace8:08.27
With Benjamin.
Leg 2:Distance2.040Time16:54.30Pace8:17.21
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time9:04.60Pace9:04.60
With Jenny, and Stephen.
Leg 4:Distance1.000Time8:30.20Pace8:30.20
With Jenny and William.

White Crocs 2 Miles: 12.04
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.040.000.000.008.04

Fast Running Friend Workout - 2015-12-08 10:47:53
Workout Totals: Distance8.040Time1:03:33.80Pace7:54.35
Had a hard night with Matthew's cough. So today was reduced mileage for everybody including myself. The exceptions oddly were Stephen and Matthew. I figured it would be OK for Stephen to run his full mile - somehow cutting it to 0.5 did not feel right. Additionally Matthew insisted on going for a run, so I took him, and in spite of his cough he was able to run - a bit slower than normal, but steady and strong.

I only ran 8 miles. Benjamin ran to school and back (total of 7.5 miles). Jenny did 4, Julia, Joseph, and Jacob 2, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance2.040Time16:13.00Pace7:56.96
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance1.000Time9:11.40Pace9:11.40
With Jenny and Stephen.
Leg 3:Distance1.000Time8:17.10Pace8:17.10
With Jenny and William.
Leg 4:Distance4.000Time29:52.30Pace7:28.07
Alone.

White Crocs 2 Miles: 8.04
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-12-09 08:25:43
Workout Totals: Distance12.000Time1:35:15.70Pace7:56.31
Total of 12. Joseph and Jacob seemed to be OK, so I had them try 4 today.
Leg 1:Distance8.000Time1:04:28.50Pace8:03.56
With Benjamin.
Leg 2:Distance4.000Time30:47.20Pace7:41.80
With Joseph and Jacob.

White Crocs 2 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
12.160.000.000.0012.16

Fast Running Friend Workout - 2015-12-10 08:44:37
Workout Totals: Distance12.165Time1:38:14.70Pace8:04.56
Continuation of emergency mode, trying to keep the kids and the parents healthy. Reduced mileage/speed for everybody in different degrees. Benjamin did 8, Jenny 4 (I think), Julia, Joseph, and Jacob 2, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance8.000Time1:03:43.50Pace7:57.94
With Benjamin.
Leg 2:Distance2.040Time16:11.00Pace7:55.98
With Jenny, Julia, Joseph, and Jacob.
Leg 3:Distance1.000Time9:28.20Pace9:28.20
With Stephen.
Leg 4:Distance1.000Time7:34.90Pace7:34.90
With William.
Leg 5:Distance0.125Time1:17.10Pace10:16.80
With Matthew.

White Crocs 2 Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.360.000.000.7512.11

Fast Running Friend Workout - 2015-12-11 09:05:36
Workout Totals: Distance12.105Time1:35:55.80Pace7:55.49
Do not remember much except that Benjamin and I did 3x0.25. Good thing Fast Running Friend remembered the times.
Leg 1:Distance6.925Time54:37.70Pace7:53.31
Did 3x0.25 down the canyon with Benjamin.
Split 1:Distance5.300Time43:16.00Pace8:09.81
Cumilative:Distance5.300Time43:16.00Pace8:09.81
Split 2:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance5.550Time44:29.90Pace8:01.06
Split 3:Distance0.500Time4:19.80Pace8:39.60
Cumilative:Distance6.050Time48:49.70Pace8:04.25
Split 4:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance6.300Time50:07.20Pace7:57.33
Split 5:Distance0.375Time3:19.40Pace8:51.73
Cumilative:Distance6.675Time53:26.60Pace8:00.39
Split 6:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance6.925Time54:37.70Pace7:53.31
 
Leg 2:Distance1.640Time13:16.50Pace8:05.67
Cool-down.
Leg 3:Distance2.040Time16:20.40Pace8:00.59
With Joseph and Jacob (I think).
Leg 4:Distance1.500Time11:41.20Pace7:47.47
Alone.

White Crocs 2 Miles: 12.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2015-12-12 10:43:07
Workout Totals: Distance15.000Time1:55:52.70Pace7:43.51
Total of 15. 10 in the morning, 5 at night. Crazy day, went to pick up a car in Huntington so Benjamin and Jenny could actually cash out on their earned driving privileges. Found a Ford Focus 2006 with 117K miles for $2200 - figured it was a good deal.

Kids were still on reduced mileage. Benjamin did 10, Jenny 4, Julia 2, Jacob 2, Joseph 3, William and Stephen 1, Matthew 200 meters.
Leg 1:Distance1.000Time7:28.40Pace7:28.40
With Benjamin.
Leg 2:Distance3.000Time23:23.60Pace7:47.87
With Benjamin, Jenny, and Joseph. Julia and Jacob ran the first mile with us then turned around.
Leg 3:Distance6.000Time47:57.30Pace7:59.55
With Benjamin.
Leg 4:Distance2.500Time17:37.20Pace7:02.88
To the pet store to get the guinea pig food.
Leg 5:Distance2.500Time19:26.20Pace7:46.48
Back from the pet store with the guinea pig food which slowed me down.

White Crocs 2 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest of sorts. Stephen, Julia, and Mary were sick, so Sarah stayed home with them. I went to the Sacrament meeting with the healthy kids, then left Benjamin and Jenny in charge, and came home to help Sarah.

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 - 2015-12-14 08:40:49
Workout Totals: Distance12.000Time1:35:54.20Pace7:59.52
12 total. Benjamin did 8, Jenny 2, Julia 2, Joseph and Jacob 1, William 1, Stephen 0.5, Matthew 200 meters. Joseph, Jacob, and Stephen got hit with coughs, William looked like he was getting something, but did not get anything noticeable. Lots of snow today, so slow pace, but I was able to speed up towards the end as it melted some.
Leg 1:Distance4.000Time33:23.00Pace8:20.75
With Benjamin.
Leg 2:Distance1.000Time8:10.50Pace8:10.50
With Joseph, Jacob, and Benjamin.
Leg 3:Distance1.000Time9:16.60Pace9:16.60
With William and Benjamin.
Leg 4:Distance6.000Time45:04.10Pace7:30.68
With Benjamin and Jenny for the first 1 mile, then they turned around.

White Crocs 2 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-12-15 08:39:48
Workout Totals: Distance12.040Time1:37:19.00Pace8:04.97
Another illness/stress recovery/management day. Kids are getting better, though. Total of 12 for me. Benjamin did 8, Jenny 4, I think, Julia 2, Joseph and Jacob 2, William 1, Stephen 1, Matthew 200 meters.
Leg 1:Distance5.000Time38:48.60Pace7:45.72
With Benjamin.
Leg 2:Distance3.000Time24:41.30Pace8:13.77
With Benjamin and Jenny.
Leg 3:Distance1.000Time9:56.00Pace9:56.00
With Stephen.
Leg 4:Distance1.000Time8:24.10Pace8:24.10
With William.
Leg 5:Distance2.040Time15:29.00Pace7:35.39
Alone.

White Crocs 2 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2015-12-16 09:15:06
Workout Totals: Distance12.120Time1:40:40.40Pace8:18.38
Slippery in the morning, but was OK in the afternoon. I did the first 8 in the morning, and then 4 more later. Benjamin did 8, other kids were still in the recovery mode, still not yet at full mileage except for Stephen and Matthew. Sarah turned 40 today, now in the master's division. What is remarkable is that after giving birth to nine children she is more fit than when we got married, and near her life-time best. And, of course, she fits into her wedding dress.
Leg 1:Distance8.120Time1:09:00.80Pace8:29.95
With Benjamin
Leg 2:Distance4.000Time31:39.60Pace7:54.90
Alone for the first 3, then the last mile with Sarah.

White Crocs 2 Miles: 12.12
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 - 2015-12-17 09:58:20
Workout Totals: Distance12.000Time1:37:20.30Pace8:06.69
Total of 12. Benjamin did 8, Jenny 5, Julia 2, Joseph and Jacob 3, William 2, Stephen 1, Matthew 200 meters.
Leg 1:Distance8.000Time1:05:17.20Pace8:09.65
With Benjamin. I think Jenny ran the first 1.5 with us.
Leg 2:Distance3.000Time24:22.80Pace8:07.60
With Joseph and Jacob.
Leg 3:Distance1.000Time7:40.30Pace7:40.30
Alone.

White Crocs 2 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
10.550.001.500.0012.05

Fast Running Friend Workout - 2015-12-18 09:34:17
Workout Totals: Distance12.050Time1:33:55.10Pace7:47.64
Kids are getting back to their regular distances. I still kept Benjamin on the lower mileage, though, but we did a pickup today for 1.5 at 5:50 pace. Total of 12 for me.
Leg 1:Distance8.000Time1:01:31.50Pace7:41.44
With Benjamin.
Split 1:Distance5.500Time44:15.70Pace8:02.85
Cumilative:Distance5.500Time44:15.70Pace8:02.85
Distance.
Split 2:Distance1.500Time8:44.10Pace5:49.40
Cumilative:Distance7.000Time52:59.80Pace7:34.26
Pickup.
Split 3:Distance1.000Time8:31.70Pace8:31.70
Cumilative:Distance8.000Time1:01:31.50Pace7:41.44
Cool-down.
 
Leg 2:Distance3.050Time25:28.00Pace8:20.98
With Julia. Joseph and Jacob ran the first 2 - they had run 2 earlier.
Leg 3:Distance1.000Time6:55.60Pace6:55.60
Alone.

White Crocs 2 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
13.500.001.500.0015.00

Fast Running Friend Workout - 2015-12-19 09:12:36
Workout Totals: Distance15.000Time2:00:52.50Pace8:03.50
Almost out of the woods. I did a total of 15. Benjamin did 12, Jenny 5.4, Julia 3, Joseph and Jacob 4, William 3, Stephen 1, Matthew 200 meters. Benjamin and I did the same 1.5 pickup at 5:42 pace.
Leg 1:Distance5.700Time43:27.20Pace7:37.40
With Benjamin and Jenny. We ran ahead on the pickup, then turned around and came back to meet her.
Split 1:Distance2.900Time24:16.50Pace8:22.24
Cumilative:Distance2.900Time24:16.50Pace8:22.24
Warm-up.
Split 2:Distance1.500Time8:33.90Pace5:42.60
Cumilative:Distance4.400Time32:50.40Pace7:27.82
Pickup.
Split 3:Distance1.300Time10:36.80Pace8:09.85
Cumilative:Distance5.700Time43:27.20Pace7:37.40
Back to the house.
 
Leg 2:Distance4.000Time31:42.60Pace7:55.65
With Benjamin, Joseph and Jacob.
Leg 3:Distance1.000Time9:00.90Pace9:00.90
With Benjamin and Stephen.
Leg 4:Distance3.000Time26:32.00Pace8:50.67
With William.
Leg 5:Distance1.300Time10:09.80Pace7:49.08
Alone.

White Crocs 2 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. This time all of us made it, and were able to go to the classes. We are almost 100% recovered health-wise.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2015-12-21 09:56:12
Workout Totals: Distance13.000Time1:42:06.00Pace7:51.23
Total of 13. Benjamin did 9, Jenny 5, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 200 meters.

Benjamin and I ran into Jason Lynch from UVU and ran with him for a few miles.
Leg 1:Distance9.000Time1:10:18.30Pace7:48.70
With Benjamin.
Leg 2:Distance4.000Time31:47.70Pace7:56.93
With Joseph and Jacob.

White Crocs 2 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-12-22 10:08:30
Workout Totals: Distance12.000Time1:40:52.90Pace8:24.41
Another crazy day. Total of 12. Lots of snow and slush. Mary threw up, then Matthew and Stephen. Mary stayed up most of the night. Sarah and I took turns. I finally got her to calm down with the help of a Russian cartoon Nu Pogodi which she watched happily for two hours. Matthew did not run. Stephen ran 1 mile earlier. William did 2, Jenny 5, Julia 3, Joseph and Jacob 4, Benjamin 10. I retired my old Crocs after the first 8 miles, and ran the remaining 4 in new ones.
Leg 1:Distance8.000Time1:07:34.90Pace8:26.86
With Benjamin
Leg 2:Distance4.000Time33:18.00Pace8:19.50

White Crocs 2 Miles: 8.00Black Crocs 2 Miles: 4.00
Night Sleep Time: 4.00Nap Time: 0.00Total Sleep Time: 4.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-12-23 10:23:31
Workout Totals: Distance12.040Time1:41:25.00Pace8:25.40
Another crazy day. Lots of snow. Plowed the trail. ATV ran out of gas. I went to Costco to get gas. Forgot the wallet. Came back, got the wallet, got gas, got the ATV to run. Kids are recovering from being sick. Stephen and Matthew did not run today, Benjamin did 10, Jenny 5, Julia 3, Joseph and Jacob 3, William 2. I somehow managed to get in 12.
Leg 1:Distance3.000Time26:20.00Pace8:46.67
With Jenny, Julia, Joseph, Jacob, and Benjamin.
Leg 2:Distance7.000Time58:55.00Pace8:25.00
With Benjamin. Jenny and William joined us for the first mile.
Leg 3:Distance2.040Time16:10.00Pace7:55.49
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-12-24 11:29:42
Workout Totals: Distance12.040Time1:37:24.40Pace8:05.42
Merry Christmas Eve! We are getting back to normal more or less, except there is a lot of snow now. I did my usual 12, Kids ran their usual distances except for Joseph (2), and Julia (3).
Leg 1:Distance4.000Time31:01.90Pace7:45.48
With Jacob. Benjamin and Joseph ran the first mile, then turned around. Jenny ran the first 1.5. Joseph was having stomach issues today.
Leg 2:Distance2.040Time17:48.60Pace8:43.82
With Benjamin. He was having some stomach issues as well, so we just ran a little bit and then waited for his stomach to settle.
Leg 3:Distance6.000Time48:33.90Pace8:05.65
More with Benjamin after letting the stomach issues settle themselves.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.220.000.000.0012.22

Fast Running Friend Workout - 2015-12-25 09:19:37
Workout Totals: Distance12.225Time1:48:16.70Pace8:51.43
Merry Christmas to all! You can see that it was indeed white as evidenced by our slow pace today. I plowed the snow before we went but there was only so much I could do. We were able to run our usual distances, though, except for Julia who ran only 3. Benjamin in the spirit of Christmas and Matthew 5:41 "And whosoever shall compel thee to go a mile, go with him twain", ran one more mile than he was supposed to and ended up with 11.
Leg 1:Distance1.020Time11:22.00Pace11:08.63
With Jenny and William.
Leg 2:Distance3.000Time26:45.00Pace8:55.00
With Jenny and Benjamin.
Leg 3:Distance2.040Time17:42.80Pace8:40.98
With Benjamin.
Leg 4:Distance4.000Time34:56.90Pace8:44.23
With Joseph and Jacob. Julia ran the first 1.5.
Leg 5:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 6:Distance0.125Time1:19.40Pace10:35.20
With Matthew.

Black Crocs 2 Miles: 12.22
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.120.000.000.0015.12

Fast Running Friend Workout - 2015-12-26 09:37:03
Workout Totals: Distance15.125Time2:06:28.30Pace8:21.71
15 total. Very slow due to slippery surfaces. Joseph and Jacob did 4, Jenny 5, Julia 3, William 2, Stephen 1, Matthew 200 meters, Benjamin 12.
Leg 1:Distance4.000Time34:36.10Pace8:39.02
With Benjamin, Joseph and Jacob.
Leg 2:Distance1.000Time9:24.40Pace9:24.40
With William, Stephen, Jenny and Benjamin.
Leg 3:Distance3.000Time25:16.90Pace8:25.63
With Julia and Benjamin.
Leg 4:Distance4.000Time33:01.00Pace8:15.25
With Benjamin.
Leg 5:Distance0.125Time1:11.10Pace9:28.80
With Matthew.
Leg 6:Distance3.000Time22:58.80Pace7:39.60
Alone.

Black Crocs 2 Miles: 15.12
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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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: 7.00Nap Time: 1.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.320.000.000.9312.25

Fast Running Friend Workout - 2015-12-28 15:12:58
Workout Totals: Distance12.250Time1:35:53.20Pace7:49.65
Busy day at work today. Did not get out for a run until the afternoon. All kids had run by that time (Benjamin at Sarah's parent's house in West Valley) except Joseph, Jacob, and Matthew. Ran 4 with Joseph and Jacob, then did 6x0.155 hill repeats, and 6 more for distance. Kids ran their usual distances for the most part today except Jenny did only 4 due to piriformis pain.

I felt out of shape on the hill repeats. Will do more of those to get back in shape.
Leg 1:Distance4.000Time33:03.40Pace8:15.85
With Joseph and Jacob.
Leg 2:Distance2.250Time17:13.90Pace7:39.51
Hill repeats.
Split 1:Distance0.220Time1:43.90Pace7:52.27
Cumilative:Distance0.220Time1:43.90Pace7:52.27
Split 2:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance0.375Time2:35.30Pace6:54.13
Split 3:Distance0.220Time1:57.60Pace8:54.55
Cumilative:Distance0.595Time4:32.90Pace7:38.66
Split 4:Distance0.155Time0:51.20Pace5:30.32
Cumilative:Distance0.750Time5:24.10Pace7:12.13
Split 5:Distance0.220Time1:54.90Pace8:42.27
Cumilative:Distance0.970Time7:19.00Pace7:32.58
Split 6:Distance0.155Time0:50.70Pace5:27.10
Cumilative:Distance1.125Time8:09.70Pace7:15.29
Split 7:Distance0.220Time2:07.10Pace9:37.73
Cumilative:Distance1.345Time10:16.80Pace7:38.59
Split 8:Distance0.155Time0:51.30Pace5:30.97
Cumilative:Distance1.500Time11:08.10Pace7:25.40
Split 9:Distance0.220Time2:11.20Pace9:56.36
Cumilative:Distance1.720Time13:19.30Pace7:44.71
Split 10:Distance0.155Time0:53.10Pace5:42.58
Cumilative:Distance1.875Time14:12.40Pace7:34.61
Split 11:Distance0.220Time2:08.20Pace9:42.73
Cumilative:Distance2.095Time16:20.60Pace7:48.07
Split 12:Distance0.155Time0:53.30Pace5:43.87
Cumilative:Distance2.250Time17:13.90Pace7:39.51
 
Leg 3:Distance6.000Time45:35.90Pace7:35.98
Distance.

Black Crocs 2 Miles: 12.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-12-29 11:13:21
Workout Totals: Distance12.000Time1:40:45.60Pace8:23.80
12 total. Kids ran their usual distances. Slippery day.
Leg 1:Distance4.000Time33:54.20Pace8:28.55
With Joseph and Jacob.
Leg 2:Distance8.000Time1:06:51.40Pace8:21.43
Ran into Scott Hillman and did most of this part with him.

Black Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.320.000.000.9312.25

Fast Running Friend Workout - 2015-12-30 11:10:21
Workout Totals: Distance12.250Time1:40:26.20Pace8:11.93
12.25 total. Usual distances for the kids. Did a speed workout. Benjamin was still at Sarah's parents house in West Valley. I did a speed workout on the hill by the house - the only place I could find that was dry. It went better than on Monday.
Leg 1:Distance4.000Time34:18.50Pace8:34.62
With Joseph and Jacob.
Leg 2:Distance2.250Time17:26.80Pace7:45.24
Hill workout.
Split 1:Distance0.220Time1:41.90Pace7:43.18
Cumilative:Distance0.220Time1:41.90Pace7:43.18
Split 2:Distance0.155Time0:50.90Pace5:28.39
Cumilative:Distance0.375Time2:32.80Pace6:47.47
Split 3:Distance0.220Time2:01.60Pace9:12.73
Cumilative:Distance0.595Time4:34.40Pace7:41.18
Split 4:Distance0.155Time0:50.50Pace5:25.81
Cumilative:Distance0.750Time5:24.90Pace7:13.20
Split 5:Distance0.220Time2:09.30Pace9:47.73
Cumilative:Distance0.970Time7:34.20Pace7:48.25
Split 6:Distance0.155Time0:50.50Pace5:25.81
Cumilative:Distance1.125Time8:24.70Pace7:28.62
Split 7:Distance0.220Time2:06.70Pace9:35.91
Cumilative:Distance1.345Time10:31.40Pace7:49.44
Split 8:Distance0.155Time0:50.10Pace5:23.23
Cumilative:Distance1.500Time11:21.50Pace7:34.33
Split 9:Distance0.220Time2:09.20Pace9:47.27
Cumilative:Distance1.720Time13:30.70Pace7:51.34
Split 10:Distance0.155Time0:50.50Pace5:25.81
Cumilative:Distance1.875Time14:21.20Pace7:39.31
Split 11:Distance0.220Time2:16.90Pace10:22.27
Cumilative:Distance2.095Time16:38.10Pace7:56.42
Split 12:Distance0.155Time0:48.70Pace5:14.19
Cumilative:Distance2.250Time17:26.80Pace7:45.24
 
Leg 3:Distance6.000Time48:40.90Pace8:06.82
Distance alone.

Black Crocs 2 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-12-31 09:54:12
Workout Totals: Distance12.040Time1:36:17.70Pace7:59.88
Benjamin is back. He ran 10 today. Told me about his run at the Olympic Oval on Monday. He thought the track was only 400 meters instead of 442. So he ran what he thought was 10 miles in 1:14:38 wondering why his legs felt so beat up from only 7:30 or so per mile. Turned out he ran 6:47 pace and for 11 miles instead of 10.

I did 12, kids ran their usual distances.
Leg 1:Distance4.000Time33:54.70Pace8:28.68
With Benjamin, Jenny, Julia, Joseph, and Jacob. I think Jenny and/or Julia turned around early so they could run with William and Stephen.
Leg 2:Distance6.000Time46:36.50Pace7:46.08
With Benjamin.
Leg 3:Distance2.040Time15:46.50Pace7:43.97
Alone.

Black Crocs 2 Miles: 12.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
332.780.003.004.86340.64
White Crocs 2 Miles: 236.68Black Crocs 2 Miles: 103.96
Night Sleep Time: 100.50Nap Time: 2.00Total Sleep Time: 102.50
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