Breaking the Wall

December 2018

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of 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: 163.70 Year: 3089.36
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
287.603.0027.501.25319.35
Navy Crocs Miles: 319.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.040.002.000.0016.04

Fast Running Friend Workout - 2018-12-01 07:54:53
Workout Totals: Distance16.040Time2:02:29.40Pace7:38.19
16 total, more or less usual distances for the kids, 2 mile tempo down the canyon with Chad in 11:25 (5:51, 5:34).
Leg 1:Distance8.040Time59:50.80Pace7:26.62
With Chad.
Split 1:Distance4.020Time32:00.20Pace7:57.66
Cumilative:Distance4.020Time32:00.20Pace7:57.66
Split 2:Distance2.000Time11:25.30Pace5:42.65
Cumilative:Distance6.020Time43:25.50Pace7:12.81
Tempo run down the canyon.
Split 3:Distance2.020Time16:25.30Pace8:07.77
Cumilative:Distance8.040Time59:50.80Pace7:26.62
 
Leg 2:Distance1.000Time7:24.60Pace7:24.60
With Matthew, Joseph, and Jacob.
Leg 3:Distance7.000Time55:14.00Pace7:53.43
With Joseph, Jacob, and Bonnie - part with William, Stephen, and Chad.

Navy Crocs Miles: 16.04
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
8.000.001.000.009.00

Fast Running Friend Workout - 2018-12-03 15:55:34
Workout Totals: Distance9.000Time1:10:05.20Pace7:47.24
Ran only 9 today, feeling oncoming cold. Did a quick mile, though, in 5:52. Usual distances for the kids. Moved William to occasional 6 followed by 4 the next day.
Leg 1:Distance6.000Time46:37.00Pace7:46.17
With Joseph, Jacob, Bonnie, and William. Jacob did the tempo run with me, not sure if Joseph did it also.
Split 1:Distance3.050Time24:30.00Pace8:01.97
Cumilative:Distance3.050Time24:30.00Pace8:01.97
Split 2:Distance1.000Time5:52.00Pace5:52.00
Cumilative:Distance4.050Time30:22.00Pace7:29.88
Split 3:Distance1.950Time16:15.00Pace8:20.00
Cumilative:Distance6.000Time46:37.00Pace7:46.17
 
Leg 2:Distance1.000Time7:30.30Pace7:30.30
With Stephen and Matthew.
Leg 3:Distance2.000Time15:57.90Pace7:58.95
With Stephen.

Navy Crocs Miles: 9.00
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 - 2018-12-04 15:49:45
Workout Totals: Distance12.000Time1:34:39.00Pace7:53.25
Easy runs, usual distances, back to 12 miles total.
Leg 1:Distance4.000Time31:50.00Pace7:57.50
With Joseph, Jacob, William, and Bonnie.
Leg 2:Distance2.000Time15:56.60Pace7:58.30
I think this was with Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance1.000Time8:05.90Pace8:05.90
With Matthew and Stephen.
Leg 4:Distance3.000Time22:28.00Pace7:29.33
Alone.
Leg 5:Distance2.000Time16:18.50Pace8:09.25
I think this was 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
11.000.001.000.0012.00

Fast Running Friend Workout - 2018-12-05 09:22:18
Workout Totals: Distance12.000Time1:33:42.20Pace7:48.52
Usual 12 miles, winter style, with 1 mile pickup down the canyon. Usual distances for the kids.
Leg 1:Distance3.000Time23:49.30Pace7:56.43
Alone - I think. Or maybe with Jenny.
Leg 2:Distance6.000Time46:36.10Pace7:46.02
With Joseph, Jacob, William, and Bonnie. Pickup with Joseph and Jacob.
Split 1:Distance3.050Time24:32.00Pace8:02.62
Cumilative:Distance3.050Time24:32.00Pace8:02.62
Split 2:Distance1.000Time5:53.60Pace5:53.60
Cumilative:Distance4.050Time30:25.60Pace7:30.77
Split 3:Distance1.950Time16:10.50Pace8:17.69
Cumilative:Distance6.000Time46:36.10Pace7:46.02
 
Leg 3:Distance1.000Time7:36.80Pace7:36.80
With Stephen and Matthew.
Leg 4:Distance2.000Time15:40.00Pace7:50.00
With Stephen.

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
11.001.000.000.0012.00

Fast Running Friend Workout - 2018-12-06 10:52:09
Workout Totals: Distance12.000Time1:29:54.30Pace7:29.53
Kids were tapering for the XC nationals. I did my usual 12 total - some with the kids.
Leg 1:Distance5.000Time36:15.00Pace7:15.00
Alone.
Leg 2:Distance4.000Time32:37.00Pace8:09.25
I think this was with Jenny.
Leg 3:Distance1.000Time7:51.30Pace7:51.30
With Stephen and Matthew.
Leg 4:Distance1.000Time6:47.70Pace6:47.70
With Stephen.
Leg 5:Distance1.000Time6:23.30Pace6:23.30
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 - 2018-12-07 09:17:33
Workout Totals: Distance12.000Time1:27:37.80Pace7:18.15
10 in the AM alone with a 2 mile tempo down the canyon in 11:35. Jacob, William, Stephen, and Bonnie ran tapering distances. Everybody else normal distances. Then we drove to Fallon, NV and stayed there with friends. I ran 2 miles late in the evening near the house.
Leg 1:Distance10.000Time1:12:31.40Pace7:15.14
Alone.
Split 1:Distance5.050Time38:21.00Pace7:35.64
Cumilative:Distance5.050Time38:21.00Pace7:35.64
Split 2:Distance2.000Time11:35.90Pace5:47.95
Cumilative:Distance7.050Time49:56.90Pace7:05.09
Tempo.
Split 3:Distance2.950Time22:34.50Pace7:39.15
Cumilative:Distance10.000Time1:12:31.40Pace7:15.14
 
Leg 2:Distance2.000Time15:06.40Pace7:33.20
Alone in Fallon, NV.

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
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-12-08 09:52:42
Workout Totals: Distance10.000Time1:20:01.10Pace8:00.11
Muddy day in Reno, NV. Got 10 miles in while the kids were racing.

Results:

Each heat had around 300 runners.
2 K Stephen 9:37 189th place, 3 K Jacob 12:06 64th, William
12:48 61st, Bonnie 13:38 182nd. We discovered that running through mud
is a different skill that requires specific training. E.g. McKay Wells
who was only 2 seconds ahead of Jacob in the state championship won
the whole race with 10:50. Some kids that have raced on par with Jacob
were way ahead of him, while others were right next to him. Same for
other kids.
Leg 1:Distance10.000Time1:20:01.10Pace8:00.11

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
0.000.000.000.000.00

Day of rest. Nice to be back home after a long trip. 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
11.000.001.000.0012.00

Fast Running Friend Workout - 2018-12-10 15:21:27
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
Usual distances for everybody, details below.
Leg 1:Distance6.000Time45:40.10Pace7:36.68
With Joseph, Jacob, and Bonnie. Do not remember if we had William. I think Joseph and Jacob did the mile pickup with me.
Split 1:Distance3.050Time24:14.70Pace7:56.95
Cumilative:Distance3.050Time24:14.70Pace7:56.95
Split 2:Distance1.000Time5:53.10Pace5:53.10
Cumilative:Distance4.050Time30:07.80Pace7:26.37
Split 3:Distance1.950Time15:32.30Pace7:58.10
Cumilative:Distance6.000Time45:40.10Pace7:36.68
 
Leg 2:Distance1.000Time7:31.70Pace7:31.70
With Matthew, and Stephen.
Leg 3:Distance5.000Time36:33.90Pace7:18.78
I think this was 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
12.050.003.000.0015.05

Fast Running Friend Workout - 2018-12-11 12:24:40
Workout Totals: Distance15.050Time1:56:28.40Pace7:44.35
Somehow ended up with 15 miles total. Did a 2 mile tempo with Jacob in 11:08.8 (5:38, 5:30) down the canyon. He outkicked me at the end and got 11:08.1 which is a small PR. Joseph made it to the first mile - sort of. He says he was in contact when he stopped, but I did not think he was. Bonnie made it to 0.5, William I think to about 0.75.

Also did a mile in 5:49 afterwards for more tempo distance for the day. More or less usual distances for the kids.
Leg 1:Distance3.000Time21:58.90Pace7:19.63
Alone.
Leg 2:Distance2.980Time19:51.80Pace6:39.93
Warm-up + tempo run.
Split 1:Distance0.980Time8:43.00Pace8:53.67
Cumilative:Distance0.980Time8:43.00Pace8:53.67
Split 2:Distance2.000Time11:08.80Pace5:34.40
Cumilative:Distance2.980Time19:51.80Pace6:39.93
 
Leg 3:Distance5.070Time40:19.00Pace7:57.12
More distance. Part with Jacob, part alone. Did a tempo pickup for 1 mile.
Split 1:Distance3.000Time25:57.70Pace8:39.23
Cumilative:Distance3.000Time25:57.70Pace8:39.23
Split 2:Distance1.000Time5:49.50Pace5:49.50
Cumilative:Distance4.000Time31:47.20Pace7:56.80
Split 3:Distance1.070Time8:31.80Pace7:58.32
Cumilative:Distance5.070Time40:19.00Pace7:57.12
 
Leg 4:Distance4.000Time34:18.70Pace8:34.67
I think this was with Jenny.

Navy Crocs Miles: 15.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.001.000.000.0013.00

Fast Running Friend Workout - 2018-12-12 11:40:24
Workout Totals: Distance13.000Time1:40:35.00Pace7:44.23
Total of 13. Usual distances for the kids. Did a mile pickup with Joseph and Jacob. Bonnie did about 0.5 of it. Joseph was struggling today - I slowed the pace down, but he could not do it. A good portion of it was bad attitude.
Leg 1:Distance3.000Time22:58.40Pace7:39.47
Alone.
Leg 2:Distance6.000Time46:24.50Pace7:44.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance3.050Time24:32.90Pace8:02.92
Cumilative:Distance3.050Time24:32.90Pace8:02.92
Split 2:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance4.050Time30:36.90Pace7:33.56
Split 3:Distance1.950Time15:47.60Pace8:05.95
Cumilative:Distance6.000Time46:24.50Pace7:44.08
 
Leg 3:Distance1.000Time7:19.30Pace7:19.30
With William, and Matthew.
Leg 4:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.

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
12.000.000.000.0012.00

Fast Running Friend Workout - 2018-12-13 10:13:10
Workout Totals: Distance12.000Time1:28:17.70Pace7:21.47
Usual runs with the kids, except William was in a hurry to get to a party, and ran 6 miles in 40:34 on an out and back course with hills, averaging 6:45 per mile. He sure has a lot of juice when he is in the mood, the problem is catching him in the mood.
Leg 1:Distance3.000Time24:39.40Pace8:13.13
I think this was with Jenny.
Leg 2:Distance6.000Time40:34.60Pace6:45.77
With William and Jacob.
Leg 3:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 4:Distance2.000Time15:29.70Pace7:44.85
With Stephen.

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
11.000.001.000.0012.00

Fast Running Friend Workout - 2018-12-14 10:11:55
Workout Totals: Distance12.000Time1:32:15.70Pace7:41.31
Joseph was sick today, threw up, ran only 3 miles. Otherwise usual runs. Did 1 mile in 5:35.
Leg 1:Distance3.000Time22:25.80Pace7:28.60
Alone.
Leg 2:Distance6.000Time46:05.60Pace7:40.93
With Jacob and Bonnie except for the fast mile.
Split 1:Distance3.050Time24:10.70Pace7:55.64
Cumilative:Distance3.050Time24:10.70Pace7:55.64
Split 2:Distance1.000Time5:35.00Pace5:35.00
Cumilative:Distance4.050Time29:45.70Pace7:20.91
Split 3:Distance1.950Time16:19.90Pace8:22.51
Cumilative:Distance6.000Time46:05.60Pace7:40.93
 
Leg 3:Distance1.000Time7:40.00Pace7:40.00
With Matthew.
Leg 4:Distance2.000Time16:04.30Pace8:02.15
With Stephen.

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
15.290.002.000.0017.29

Fast Running Friend Workout - 2018-12-15 09:13:29
Workout Totals: Distance17.290Time2:09:52.20Pace7:30.68
Total of 17 today. 16 with Chad. We did 2 miles down the canyon. Part was a bit slippery, and it was around 30 F - we wore pants. I was OK when we were doing 83s, and even 82s, but as soon as we hit 81 it knocked me out, and then I struggled for the rest of it. Splits 5:30, 5:33. Chad ran 77 high for the last quarter and ended up with 10:58, 5:28 last mile.

Usual Saturday distances for the kids with the exception of Joseph who did only 3 miles recovering from the stomach disorder.
Leg 1:Distance8.040Time58:51.70Pace7:19.27
With Chad.
Split 1:Distance4.020Time31:56.40Pace7:56.72
Cumilative:Distance4.020Time31:56.40Pace7:56.72
Split 2:Distance2.000Time11:03.90Pace5:31.95
Cumilative:Distance6.020Time43:00.30Pace7:08.62
Tempo run down the canyon.
Split 3:Distance2.020Time15:51.40Pace7:50.99
Cumilative:Distance8.040Time58:51.70Pace7:19.27
 
Leg 2:Distance1.000Time7:48.20Pace7:48.20
With Matthew, Jacob, Bonnie, and Chad. We might have had others, do not remember.
Leg 3:Distance6.000Time46:45.90Pace7:47.65
With Chad, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:21.90Pace7:21.90
With Matthew, Jacob, Chad, and maybe others.
Leg 5:Distance1.000Time6:52.10Pace6:52.10
With Jacob and William - we kicked in 84, and William fell back - his time was around 7:00.
Leg 6:Distance0.250Time2:12.40Pace8:49.60
With Mary.

Navy Crocs Miles: 17.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2018-12-17 09:12:26
Workout Totals: Distance12.000Time1:29:57.60Pace7:29.80
Usual 12, usual distances for the kids except for Joseph who I think ran only 4. Jacob and I paced Bonnie through a 6:07 mile down the canyon.
Leg 1:Distance3.000Time21:43.10Pace7:14.37
Alone.
Leg 2:Distance6.000Time45:24.10Pace7:34.02
With Jacob and Bonnie.
Split 1:Distance3.050Time23:17.20Pace7:38.10
Cumilative:Distance3.050Time23:17.20Pace7:38.10
Split 2:Distance1.000Time6:07.40Pace6:07.40
Cumilative:Distance4.050Time29:24.60Pace7:15.70
Split 3:Distance1.950Time15:59.50Pace8:12.05
Cumilative:Distance6.000Time45:24.10Pace7:34.02
 
Leg 3:Distance1.000Time7:25.70Pace7:25.70
With Matthew, William and Stephen.
Leg 4:Distance2.000Time15:24.70Pace7:42.35
With Stephen and William.

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 - 2018-12-18 10:12:39
Workout Totals: Distance12.000Time1:32:44.20Pace7:43.68
Ran 4 with Jenny in the AM, then later with most of the rest of the kids. Did 2 mile tempo with Jacob down the canyon. He got 10:59.9. I was a step behind with 11:00.3. This is his PR for the course. We started out fast - 5:23 first mile, then both of us started feeling it, and we ran a quarter in 86. The next one would have been faster, but I had an incident with my watch falling off, which cost me a couple of seconds, plus lost rhythm. I caught up in about a quarter, but in the meantime, Jacob running alone did another 86. Once I caught up the pace increased, and we ran the last quarter in 81. He had a bit more juice in the last 50 meters. Good result for both of us. Other kids ran their usual distances.
Leg 1:Distance4.000Time32:14.30Pace8:03.57
With Jenny.
Leg 2:Distance0.980Time8:20.20Pace8:30.41
Warm-up.
Leg 3:Distance2.000Time11:00.30Pace5:30.15
Tempo with Jacob.
Leg 4:Distance4.020Time33:49.60Pace8:24.88
Cool-down part with Jacob, part alone.
Leg 5:Distance1.000Time7:19.80Pace7:19.80
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
10.240.002.000.0012.24

Fast Running Friend Workout - 2018-12-19 10:23:50
Workout Totals: Distance12.244Time1:26:21.90Pace7:03.22
William wanted to do a 3000 time trial on the track, we tried, it was going nowhere because of the combination of the wind and William's attitude about it. Joseph and Jacob helped me pace him. Then did more distance alone, did a 2 mile tempo down the canyon in 11:36.
Leg 1:Distance3.000Time21:52.70Pace7:17.57
Alone.
Leg 2:Distance0.248Time1:46.90Pace7:11.05
With Matthew.
Leg 3:Distance0.996Time6:11.60Pace6:13.09
Failed William's 3000 time trial.
Leg 4:Distance1.000Time7:33.60Pace7:33.60
With Matthew.
Leg 5:Distance7.000Time48:57.10Pace6:59.59
Alone
Split 1:Distance3.550Time26:41.40Pace7:31.10
Cumilative:Distance3.550Time26:41.40Pace7:31.10
Split 2:Distance2.000Time11:36.70Pace5:48.35
Cumilative:Distance5.550Time38:18.10Pace6:54.07
Split 3:Distance1.450Time10:39.00Pace7:20.69
Cumilative:Distance7.000Time48:57.10Pace6:59.59
 

Navy Crocs Miles: 12.24
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 - 2018-12-20 10:11:48
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
William ran a PR for 2 miles down the canyon in 11:51.6 (5:57, 5:54). Joseph and Jacob helped pace him. They sped up at the end and got 11:47. Bonnie ran 12:36 with the first mile in 6:00. Usual distance for everybody.
Leg 1:Distance3.000Time23:30.30Pace7:50.10
Alone.
Leg 2:Distance0.980Time8:18.80Pace8:28.98
Warm-up.
Leg 3:Distance2.000Time11:51.60Pace5:55.80
Paced William through 2 miles down the canyon.
Leg 4:Distance3.020Time24:50.00Pace8:13.38
Cool-down with the kids.
Leg 5:Distance0.000Time0:04.10Pace0:00.00
Leg 6:Distance1.000Time7:21.30Pace7:21.30
With Matthew and Stephen.
Leg 7:Distance2.000Time15:51.40Pace7:55.70
With Stephen.

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
11.120.001.000.0012.12

Fast Running Friend Workout - 2018-12-21 09:11:04
Workout Totals: Distance12.120Time1:35:17.90Pace7:51.77
Usual easy run with 1 mile pickup with Joseph in 5:42.
Leg 1:Distance4.000Time33:07.40Pace8:16.85
With Jenny.
Leg 2:Distance6.000Time46:06.60Pace7:41.10
With Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.050Time24:39.80Pace8:05.18
Cumilative:Distance3.050Time24:39.80Pace8:05.18
Split 2:Distance1.000Time5:42.40Pace5:42.40
Cumilative:Distance4.050Time30:22.20Pace7:29.93
Pickup with Joseph.
Split 3:Distance1.950Time15:44.40Pace8:04.31
Cumilative:Distance6.000Time46:06.60Pace7:41.10
 
Leg 3:Distance0.120Time0:55.80Pace7:45.00
False start with Matthew.
Leg 4:Distance1.000Time7:07.70Pace7:07.70
With Matthew down the canyon.
Leg 5:Distance1.000Time8:00.40Pace8:00.40
With Matthew up the canyon.

Navy Crocs Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.002.000.0016.25

Fast Running Friend Workout - 2018-12-22 09:42:50
Workout Totals: Distance16.250Time2:01:03.20Pace7:26.97
Stomach bug day for me. Dragged myself through 8 miles in the AM with Joseph, part with Jacob, Matthew, Bonnie, William, and Stephen could not go any further. Could not eat. Lay, rested, felt good enough to drink and eat some crackers. Felt strong enough to run 8 more in the afternoon. That run went much better. Was able to do a 2 mile tempo down the canyon in 11:36 (5:51, 5:45). Felt low on fuel at higher speeds as expected, but was able to push through it. I would much rather be low on fuel than have a stomach problem.

Jacob did only 5 day - stomach bug as well, other kids normal Saturday distances.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Joseph and Matthew.
Leg 2:Distance7.000Time55:16.00Pace7:53.71
With Joseph, Bonnie, and William - part with Jacob and Stephen.
Leg 3:Distance0.250Time2:25.30Pace9:41.20
With Mary.
Leg 4:Distance8.000Time55:51.10Pace6:58.89
Alone.
Split 1:Distance0.980Time7:19.50Pace7:28.47
Cumilative:Distance0.980Time7:19.50Pace7:28.47
Split 2:Distance2.000Time11:36.10Pace5:48.05
Cumilative:Distance2.980Time18:55.60Pace6:21.07
Split 3:Distance5.020Time36:55.50Pace7:21.33
Cumilative:Distance8.000Time55:51.10Pace6:58.89
 

Navy Crocs Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
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
10.610.002.501.2514.36

Fast Running Friend Workout - 2018-12-24 11:38:14
Workout Totals: Distance14.355Time1:53:41.30Pace7:55.19
Checked the weather, saw that today was the last day of good weather in a while, decided we needed to get a workout in. So Jenny and Stephen did 2x0.625 in 3:57/3:55, William did that with them plus 2x0.625 in 3:41/3:38, Jacob did everything that William did plus 2x0.625 3:21/3:24. Joseph did 1.25 in 6:58. It was a good workout, except we miscalculated that on Saturday we likely got exposed to the croup virus - so everybody except Joseph and myself ended up paying a lot for it, and even Joseph and myself paid some.
Leg 1:Distance3.000Time22:57.10Pace7:39.03
Alone.
Leg 2:Distance0.250Time2:27.50Pace9:50.00
With Mary.
Leg 3:Distance1.000Time8:13.20Pace8:13.20
With Matthew.
Leg 4:Distance1.000Time8:45.30Pace8:45.30
With Sarah, Jacob, and Jenny.
Leg 5:Distance9.105Time1:11:18.20Pace7:49.87
Workout with Jenny, Jacob, Joseph, Stephen, and William - each doing his own, so they were with me for parts of it.
Split 1:Distance0.980Time8:41.00Pace8:51.63
Cumilative:Distance0.980Time8:41.00Pace8:51.63
Warm-up with everybody.
Split 2:Distance1.250Time6:58.80Pace5:35.04
Cumilative:Distance2.230Time15:39.80Pace7:01.43
Interval with Joseph.
Split 3:Distance0.750Time7:01.10Pace9:21.47
Cumilative:Distance2.980Time22:40.90Pace7:36.68
Recovery with Joseph.
Split 4:Distance0.625Time3:41.10Pace5:53.76
Cumilative:Distance3.605Time26:22.00Pace7:18.83
Interval with Jacob and William.
Split 5:Distance0.250Time3:09.50Pace12:38.00
Cumilative:Distance3.855Time29:31.50Pace7:39.53
Recovery with Jacob and William.
Split 6:Distance0.625Time3:38.50Pace5:49.60
Cumilative:Distance4.480Time33:10.00Pace7:24.20
Interval with William and Jacob.
Split 7:Distance1.125Time10:15.50Pace9:07.11
Cumilative:Distance5.605Time43:25.50Pace7:44.85
Recovery with Jacob and William.
Split 8:Distance0.625Time3:21.40Pace5:22.24
Cumilative:Distance6.230Time46:46.90Pace7:30.55
Interval with Jacob.
Split 9:Distance0.250Time3:16.90Pace13:07.60
Cumilative:Distance6.480Time50:03.80Pace7:43.55
Recovery with Jacob.
Split 10:Distance0.625Time3:24.20Pace5:26.72
Cumilative:Distance7.105Time53:28.00Pace7:31.51
Interval with Jacob.
Split 11:Distance2.000Time17:50.20Pace8:55.10
Cumilative:Distance9.105Time1:11:18.20Pace7:49.87
Cool-down with Jacob.
 

Navy Crocs Miles: 14.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-12-25 08:51:46
Workout Totals: Distance12.000Time1:30:54.30Pace7:34.53
Croup strikes - day 1. Stephen started the run but quickly started having issues with a sore throat, so I had him turn around and run back home. He only did a bit more than 0.5. Jacob turned around at the mile and did only 2 today. Other kids were still healthy, ran their usual distances. Matthew was recovering from a stomach bug, but was on the mend and ran 8:06 mile.

I ran 1.5 pickup in 8:45 down the canyon.

On the positive side of things we got to talk to Benjamin this morning. He told us a funny story. He was doing a workout - 12x400 in 72-75 with 200 recovery at a stadium in Lutsk. His companion was near him watching. The security guard was also watching. At the end of the workout the security guard says - why are you running so many laps so fast when it is so cold? Did you lose a card bet? (So he probably thought that Benjamin and his companion Elder Holden who he is training were playing face cards and Benjamin lost :-)). You should go home and drink some warm tea!
Leg 1:Distance3.000Time22:25.90Pace7:28.63
Alone.
Leg 2:Distance7.000Time53:23.10Pace7:37.59
Part with the kids, part alone. Tempo pickup alone.
Split 1:Distance3.550Time28:52.70Pace8:08.08
Cumilative:Distance3.550Time28:52.70Pace8:08.08
Split 2:Distance1.500Time8:45.00Pace5:50.00
Cumilative:Distance5.050Time37:37.70Pace7:27.07
Pickup.
Split 3:Distance1.950Time15:45.40Pace8:04.82
Cumilative:Distance7.000Time53:23.10Pace7:37.59
 
Leg 3:Distance1.000Time6:59.00Pace6:59.00
Alone.
Leg 4:Distance1.000Time8:06.30Pace8:06.30
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
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-12-26 11:20:51
Workout Totals: Distance12.000Time1:28:55.10Pace7:24.59
Croup day 2. Jacob was able to run 2 miles, Stephen did not run. Joseph, William, and Bonnie did 6. I ran some of it with them. Did 1.5 tempo down the canyon. Matthew still healthy, ran 1 mile in 7:54.
Leg 1:Distance4.000Time28:55.10Pace7:13.77
Alone
Leg 2:Distance7.000Time52:05.90Pace7:26.56
Part with Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.550Time28:35.10Pace8:03.13
Cumilative:Distance3.550Time28:35.10Pace8:03.13
Split 2:Distance1.500Time8:41.00Pace5:47.33
Cumilative:Distance5.050Time37:16.10Pace7:22.79
Split 3:Distance1.950Time14:49.80Pace7:36.31
Cumilative:Distance7.000Time52:05.90Pace7:26.56
 
Leg 3:Distance1.000Time7:54.10Pace7:54.10
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
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-12-27 15:10:02
Workout Totals: Distance10.000Time1:23:12.90Pace8:19.29
Croup day 4. Now Jacob and William got it. Matthew had something, not full blown yet, did not run as a precaution. Bella and Mary got it bad. Leigha healthy through all of it. I cut my mileage to 10. Joseph was healthy, but as I precaution I had him run only 3. Julia and Jenny jogged a couple of miles.
Leg 1:Distance7.000Time59:12.70Pace8:27.53
With Daniel Torres. Bonnie ran with us for the first 6.
Leg 2:Distance3.000Time24:00.20Pace8:00.07
With Joseph, part with Daniel.

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
8.000.000.000.008.00

Fast Running Friend Workout - 2018-12-28 15:14:29
Workout Totals: Distance8.000Time1:03:51.40Pace7:58.93
Croup day 5. I cut my own mileage to 8 to avoid getting sick and to have the strength for the upcoming all nighters. We had to schedule runs strategically leaving the maximum number of still healthy helpers at home. But Bonnie was 100% healthy and needed to run full 6. So I took a healthy kid + Bonnie at a time.
Leg 1:Distance0.500Time4:32.70Pace9:05.40
With Bonnie and Jacob.
Leg 2:Distance2.000Time16:04.20Pace8:02.10
With Bonnie and Jenny.
Leg 3:Distance0.500Time3:53.40Pace7:46.80
With Bonnie and Matthew.
Leg 4:Distance3.000Time23:31.10Pace7:50.37
With Bonnie and Joseph.
Leg 5:Distance2.000Time15:50.00Pace7:55.00
Alone.

Navy Crocs Miles: 8.00
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 - 2018-12-29 10:24:09
Workout Totals: Distance12.000Time1:33:33.10Pace7:47.76
Croup day 6. Did an all-nighter with Mary. Just in case, got her prednisolone. Figured out how to get it in the middle of the night for a total of $73 with only a 1 hour latency - call Walgreen's Telemed, and send somebody to the pharmacy right away. Also, ordered a nebulizer on Amazon. Ended up not using prednisolone once we realized as well as remembered how awful the side effects are.

Took a short nap in the morning, then went for a run. Jacob, William, and Stephen were able to run 0.5 today. Joseph did 4. Julia I think just jogged a mile. Jenny, Mary, Bella, and Matthew were too sick to run.

After the first 6 in the AM, I took another nap, then went to Costco with Joseph, and then ran 6 more at a decent pace - 7:06 average.
Leg 1:Distance1.000Time7:58.50Pace7:58.50
With Jacob and Bonnie.
Leg 2:Distance0.500Time5:14.90Pace10:29.80
With Bonnie and William.
Leg 3:Distance0.500Time5:13.00Pace10:26.00
With Bonnie and Stephen.
Leg 4:Distance4.000Time32:29.60Pace8:07.40
With Bonnie and Joseph.
Leg 5:Distance6.000Time42:37.10Pace7:06.18
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
0.000.000.000.000.00

Day of rest - sort of. Went to church for part of the time, then came back to deal with the sick kids.

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 - 2018-12-31 15:14:53
Workout Totals: Distance10.000Time1:19:57.00Pace7:59.70
Croup day 8. Jacob was able to run 3 miles at a decent pace, Joseph did 4, not sick but feeling some odd fatigue, Matthew, Stephen, and Jenny ran 0.5. I got all of my miles in. Julia I think ran 3.
Leg 1:Distance0.500Time4:17.70Pace8:35.40
With Jenny and Bonnie.
Leg 2:Distance0.500Time4:11.60Pace8:23.20
With Matthew and Bonnie.
Leg 3:Distance3.000Time22:30.30Pace7:30.10
With Jacob and Bonnie.
Leg 4:Distance1.000Time8:26.20Pace8:26.20
With William and Bonnie.
Leg 5:Distance0.500Time4:46.40Pace9:32.80
With Stephen and Bonnie.
Leg 6:Distance4.500Time35:44.80Pace7:56.62
Part with Joseph and Bonnie, part 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
287.603.0027.501.25319.35
Navy Crocs Miles: 319.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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