Breaking the Wall

Tulsa Jingle Bell 5K

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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: 244.22 Year: 3545.74
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
291.023.002.5019.73316.25
Neon Crocs 1 Miles: 316.21
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. Went to church. It was a Fast Sunday. In the evening went to the concert on Temple Square where our kids were performing. Met a Russian/Ukrainian family that was travelling from Washington to Mexico to do humanitarian work.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.311.000.000.0012.31

Fast Running Friend Workout - 2019-12-02 11:40:38
Workout Totals: Distance12.310Time1:32:19.80Pace7:30.02
Matthew ran his mile PR today on the track in 6:37.1. His splits were 1:36, 1:39, 1:40, and 1:38. This is our family 6 and under record. He probably would have been around 6:30 if he did not have to deal with the snow that was covering the track in one place. Maybe we can talk him into trying again before he turns 7.

Otherwise we did easy runs.
Leg 1:Distance1.000Time6:37.10Pace6:37.10
Matthew's mile time trial. Joseph, Jenny, Benjamin, William, Stephen, and Jacob helped with the pacing.
Leg 2:Distance0.310Time2:56.30Pace9:28.71
Matthew's cool-down.
Leg 3:Distance8.000Time58:57.80Pace7:22.23
Alone.
Leg 4:Distance3.000Time23:48.60Pace7:56.20
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.900.000.003.1212.02

Fast Running Friend Workout - 2019-12-03 12:28:26
Workout Totals: Distance12.025Time1:29:44.10Pace7:27.74
Jacob had a sore throat today, so did William and Stephen, so I put them on reduced load. Joseph seemed to be fine, so we did 6x0.625 with 0.25 recovery with the target of 3:30, which we were able to hit more or less right on.
Leg 1:Distance2.000Time15:39.30Pace7:49.65
With Matthew. I think we had William and Stephen also.
Leg 2:Distance0.480Time4:29.40Pace9:21.25
Warm-up with Joseph and Jacob.
Leg 3:Distance4.125Time28:10.40Pace6:49.79
6x0.625 workout with Joseph. Jacob did just the first interval, then ran home.
Split 1:Distance0.625Time3:29.20Pace5:34.72
Cumilative:Distance0.625Time3:29.20Pace5:34.72
Split 2:Distance0.250Time2:51.40Pace11:25.60
Cumilative:Distance0.875Time6:20.60Pace7:14.97
Split 3:Distance0.625Time3:30.00Pace5:36.00
Cumilative:Distance1.500Time9:50.60Pace6:33.73
Split 4:Distance0.250Time2:31.80Pace10:07.20
Cumilative:Distance1.750Time12:22.40Pace7:04.23
Split 5:Distance0.625Time3:28.90Pace5:34.24
Cumilative:Distance2.375Time15:51.30Pace6:40.55
Split 6:Distance0.250Time2:49.50Pace11:18.00
Cumilative:Distance2.625Time18:40.80Pace7:06.97
Split 7:Distance0.625Time3:27.60Pace5:32.16
Cumilative:Distance3.250Time22:08.40Pace6:48.74
Split 8:Distance0.250Time2:31.90Pace10:07.60
Cumilative:Distance3.500Time24:40.30Pace7:02.94
Split 9:Distance0.625Time3:30.10Pace5:36.16
Cumilative:Distance4.125Time28:10.40Pace6:49.79
 
Leg 4:Distance5.420Time41:25.00Pace7:38.49
Part with Joseph, part alone.

Neon Crocs 1 Miles: 12.03
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 - 2019-12-04 10:31:12
Workout Totals: Distance12.000Time1:33:56.70Pace7:49.72
Easy runs, except Matthew got excited in the last mile of his run and ran 7:10, which gave him 14:56 for 2 miles, new big boy course record.
Leg 1:Distance8.000Time1:03:08.50Pace7:53.56
With Benjamin.
Leg 2:Distance2.000Time15:51.30Pace7:55.65
With Joseph, and Jacob, do not remember if we had other kids with us for this.
Leg 3:Distance2.000Time14:56.90Pace7:28.45
With Joseph, Jacob, William, Stephen, and Matthew.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-12-05 13:14:19
Workout Totals: Distance12.000Time1:30:47.10Pace7:33.93
Easy runs, Matthew cut down to 1 mile tapering for his 5 K world record attempt. Other kids have sore throats, I had them cut the mileage to recover.
Leg 1:Distance1.000Time7:47.30Pace7:47.30
With Joseph, Jacob, and Julia.
Leg 2:Distance3.000Time24:30.50Pace8:10.17
With Julia, William, and Stephen.
Leg 3:Distance8.000Time58:29.30Pace7:18.66
Alone.

Neon Crocs 1 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
6.000.000.000.006.00

Fast Running Friend Workout - 2019-12-06 08:43:54
Workout Totals: Distance6.000Time47:48.60Pace7:58.10
Taper/travel day. I did only 6. Matthew only 1. Reduced mileage for other kids as well, as they still have sore throats.
Leg 1:Distance1.000Time8:17.20Pace8:17.20
With Matthew, and some other kids.
Leg 2:Distance3.000Time23:58.20Pace7:59.40
With Jacob.
Leg 3:Distance2.000Time15:33.20Pace7:46.60
Alone.

Neon Crocs 1 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Tulsa Jingle Bell 5K (3.107 Miles) 00:23:00, Place overall: 3, Place in age division: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.280.000.003.1114.39

Fast Running Friend Workout - 2019-12-07 07:19:52
Workout Totals: Distance14.382Time1:48:18.10Pace7:31.82
Tulsa Jingle Bell 5K, 18:04, 3rd overall, 2nd master behind Brian
McKinney (17:12) who won overall.

Matthew got 22:38, 14th overall, won his age division by almost 6 minutes.

Matthew is turning 7 on December 26th. We saw that the road 5 K world record for 6 and under was "only" 21:46, and with his 22:36 performance at the Haunted 5 K we thought that perhaps with a lower elevation and no hills he might get the mark. We had to find a race on a certified course that would be held not on a Sunday before his birthday. This proved to be a challenge, but we saw Jingle Bells Run in Tulsa, OK, looked at the travel costs, figured we could afford it if just me and him went, and decided to give it a shot.

The course turned out to be on a different route than I anticipated - apparently I looked at the old map - and was rather hilly. Hilly enough for me to have run the same pace as I did in the Thanksgiving run for almost 4 miles without feeling like I had a terrible race - I felt strong. Maybe a little weaker because I ran in no mans land the whole way, but still - I would expect to be able to be faster for 5 K at near sea level than for 4 miles at altitude. Though at the age of 46 all expectations are now out of the window - things just happen the way they do.

In any case, Matthew ran pretty much the same time he did at the Haunted 5 K. I could not pace him because it would have invalidated the record had he set it. I believe he also put in a good effort, did not seem to have any mental issues, which is a big improvement.

Afterwards, we went to the Adventure Playground at the Gathering Place Park. He played while I ran the rest of my miles.
Leg 1:Distance0.750Time6:25.00Pace8:33.33
With Matthew getting around Tulsa downtown.
Leg 2:Distance0.969Time8:25.60Pace8:41.78
More of it with Matthew.
Leg 3:Distance3.107Time22:38.50Pace7:17.24
My race + timing Matthew.
Split 1:Distance0.621Time3:34.60Pace5:45.57
Cumilative:Distance0.621Time3:34.60Pace5:45.57
1K mark split, I think it was accurate.
Split 2:Distance0.932Time5:17.40Pace5:40.56
Cumilative:Distance1.553Time8:52.00Pace5:42.56
Turnaround split.
Split 3:Distance1.554Time9:10.80Pace5:54.44
Cumilative:Distance3.107Time18:02.80Pace5:48.50
Finish.
Split 4:Distance0.000Time4:35.70Pace0:00.00
Cumilative:Distance3.107Time22:38.50Pace7:17.24
Waiting for Matthew.
 
Leg 4:Distance0.357Time3:48.40Pace10:39.78
Cool-down/getting around with Matthew.
Leg 5:Distance9.199Time1:07:00.60Pace7:17.07
Alone while Matthew played at the park.

Neon Crocs 1 Miles: 14.38
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. Took a nap in the afternoon. Did Gospel study with the family at home. Studied Italian - my kids got into Duo Lingo, so as an experiment I decided to try a language to see what would happen, and also to remember what it feels like to learn a foreign language. I cheated and picked Italian, which is close enough to Spanish that I can already understand a good amount.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2019-12-09 09:19:01
Workout Totals: Distance12.000Time1:29:08.60Pace7:25.72
Easy runs, total of 12 for me, kids are still recovering from colds, are on reduced mileage.
Leg 1:Distance9.000Time1:07:11.90Pace7:27.99
With Benjamin, part with the younger kids.
Leg 2:Distance3.000Time21:56.70Pace7:18.90
Alone, did a pickup on the hill at the end.
Split 1:Distance2.845Time21:07.10Pace7:25.38
Cumilative:Distance2.845Time21:07.10Pace7:25.38
Split 2:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance3.000Time21:56.70Pace7:18.90
 

Neon Crocs 1 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
10.000.001.750.2512.00

Fast Running Friend Workout - 2019-12-10 13:38:51
Workout Totals: Distance12.000Time1:31:12.80Pace7:36.07
Got a stomach bug today. Nevertheless, got in all 12 miles, and did a small workout with Joseph and Jacob, though suffered through it. We ran 2 miles down the canyon with the first 1.75 at 6:00 pace target, and the last 0.25 kick. I wanted to stop after the first 200 meters, but decided to tough it out. Was able to run 76.6 for the last 0.25. Jacob did 75. Joseph just gave up when he saw that it was too hard to keep up with Jacob and jogged in.

William and Stephen were still on reduced mileage. Julia got a stomach bug as well, ran only 2 miles. Jenny is also on reduced mileage due to school load.

Benjamin did 2x3 down the canyon with each interval at 5:20 pace for the first 1.75, and the kick target of 64. He was able to do all three kicks in 63, which I was happy about.
Leg 1:Distance2.000Time15:52.80Pace7:56.40
With Matthew, William, and Stephen.
Leg 2:Distance0.980Time8:11.60Pace8:21.63
With Joseph and Jacob.
Leg 3:Distance2.000Time11:42.30Pace5:51.15
Workout.
Split 1:Distance1.750Time10:25.70Pace5:57.54
Cumilative:Distance1.750Time10:25.70Pace5:57.54
Split 2:Distance0.250Time1:16.60Pace5:06.40
Cumilative:Distance2.000Time11:42.30Pace5:51.15
 
Leg 4:Distance7.020Time55:26.10Pace7:53.80
Cool-down - part with Jacob.

Neon Crocs 1 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
14.000.000.000.0014.00

Fast Running Friend Workout - 2019-12-11 08:17:07
Workout Totals: Distance14.000Time1:51:58.90Pace7:59.92
Stomach is feeling better, but not 100%. Nevertheless, did 14 total (11+3), somewhat on accident. Kids are starting to recover from their colds.
Leg 1:Distance4.000Time33:18.90Pace8:19.73
With Armando and Jacob, part with Benjamin.
Leg 2:Distance2.000Time15:53.80Pace7:56.90
With Benjamin, Matthew, William, Stephen, and Armando.
Leg 3:Distance2.000Time16:04.90Pace8:02.45
With Stephen, Benjamin, and Armando.
Leg 4:Distance3.000Time24:13.20Pace8:04.40
With William and Armando.
Leg 5:Distance3.000Time22:28.10Pace7:29.37
With Jacob.

Neon Crocs 1 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.750.0012.00

Fast Running Friend Workout - 2019-12-12 09:42:53
Workout Totals: Distance12.000Time1:31:22.10Pace7:36.84
Stomach is feeling more or less normal today, kids are recovered from their colds, I ran 12 total, kids at their usual distances. Did a pickup uphill for 0.75 in 4:33 catching William.
Leg 1:Distance2.000Time15:28.30Pace7:44.15
With Matthew, Joseph, Jacob, and Stephen.
Leg 2:Distance6.500Time49:57.20Pace7:41.11
Part with Joseph and Jacob, part alone, part with William.
Split 1:Distance3.750Time29:25.80Pace7:50.88
Cumilative:Distance3.750Time29:25.80Pace7:50.88
With Joseph and Jacob.
Split 2:Distance0.750Time4:33.40Pace6:04.53
Cumilative:Distance4.500Time33:59.20Pace7:33.16
Catching William.
Split 3:Distance2.000Time15:58.00Pace7:59.00
Cumilative:Distance6.500Time49:57.20Pace7:41.11
With William.
 
Leg 3:Distance3.500Time25:56.60Pace7:24.74
Alone.

Neon Crocs 1 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
11.940.000.000.0612.00

Fast Running Friend Workout - 2019-12-13 09:59:44
Workout Totals: Distance12.000Time1:32:01.80Pace7:40.15
Usual runs, usual distances, except for William, who had a sore throat and ran reduced mileage.
Leg 1:Distance7.000Time55:30.80Pace7:55.83
With Jacob, part with other kids.
Leg 2:Distance5.000Time36:31.00Pace7:18.20
Alone, pickup on the uphill at the end.
Split 1:Distance4.938Time36:11.00Pace7:19.65
Cumilative:Distance4.938Time36:11.00Pace7:19.65
Split 2:Distance0.062Time0:20.00Pace5:22.58
Cumilative:Distance5.000Time36:31.00Pace7:18.20
 

Neon Crocs 1 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
11.040.000.002.0013.04

Fast Running Friend Workout - 2019-12-14 15:19:58
Workout Totals: Distance13.035Time1:38:36.50Pace7:33.89
Ran with the kids, total of 13 for me. Every expect myself and Benjamin did an easy run. Benjamin and I did 8x0.25 with 0.125 recovery down the canyon. He did his in 66 average, slipped to 70 one when he got a dump of ice from the sky, ran the last one in 64. I did mine with the average of 76, slipped to 78 in the last one, not sure why.
Leg 1:Distance3.000Time23:52.10Pace7:57.37
With Joseph, Jacob, Matthew, William, and Stephen.
Leg 2:Distance5.020Time39:01.00Pace7:46.33
Part with the kids, part alone.
Leg 3:Distance2.875Time19:19.10Pace6:43.17
Workout - 8x0.25 down the canyon with 0.125 recovery.
Split 1:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance0.250Time1:16.20Pace5:04.80
Split 2:Distance0.125Time1:10.70Pace9:25.60
Cumilative:Distance0.375Time2:26.90Pace6:31.73
Split 3:Distance0.250Time1:17.30Pace5:09.20
Cumilative:Distance0.625Time3:44.20Pace5:58.72
Split 4:Distance0.125Time1:16.30Pace10:10.40
Cumilative:Distance0.750Time5:00.50Pace6:40.67
Split 5:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance1.000Time6:14.80Pace6:14.80
Split 6:Distance0.125Time1:23.20Pace11:05.60
Cumilative:Distance1.125Time7:38.00Pace6:47.11
Split 7:Distance0.250Time1:17.10Pace5:08.40
Cumilative:Distance1.375Time8:55.10Pace6:29.16
Split 8:Distance0.125Time1:20.90Pace10:47.20
Cumilative:Distance1.500Time10:16.00Pace6:50.67
Split 9:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance1.750Time11:32.20Pace6:35.54
Split 10:Distance0.125Time1:23.50Pace11:08.00
Cumilative:Distance1.875Time12:55.70Pace6:53.71
Split 11:Distance0.250Time1:15.10Pace5:00.40
Cumilative:Distance2.125Time14:10.80Pace6:40.38
Split 12:Distance0.125Time1:21.30Pace10:50.40
Cumilative:Distance2.250Time15:32.10Pace6:54.27
Split 13:Distance0.250Time1:16.40Pace5:05.60
Cumilative:Distance2.500Time16:48.50Pace6:43.40
Split 14:Distance0.125Time1:12.50Pace9:40.00
Cumilative:Distance2.625Time18:01.00Pace6:51.81
Split 15:Distance0.250Time1:18.10Pace5:12.40
Cumilative:Distance2.875Time19:19.10Pace6:43.17
 
Leg 4:Distance2.140Time16:24.30Pace7:39.95
Cool-down.

Neon Crocs 1 Miles: 13.04
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
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-12-16 09:58:32
Workout Totals: Distance13.000Time1:40:41.30Pace7:44.72
Easy runs, usual distances.
Leg 1:Distance2.000Time15:53.80Pace7:56.90
With Matthew, and I think some other kids.
Leg 2:Distance4.000Time31:57.50Pace7:59.38
With Joseph, Jacob, and Julia, I think.
Leg 3:Distance4.000Time29:40.00Pace7:25.00
With Stephen.
Leg 4:Distance3.000Time23:10.00Pace7:43.33
With Joseph and Jacob.

Neon Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2019-12-17 15:15:06
Workout Totals: Distance12.000Time1:26:59.90Pace7:14.99
Total of 12. Matthew ran 14:49 on the hilly 2 mile course, his new course record. I did 2x0.625 uphill in 3:43, downhill in 3:23. Otherwise easy runs, usual distances, except for Bella, who was recovering from a stomach flu and did not run.
Leg 1:Distance2.000Time14:49.50Pace7:24.75
With Matthew.
Leg 2:Distance3.000Time23:24.90Pace7:48.30
With Joseph and Jacob, part with Stephen and Julia, I think.
Leg 3:Distance7.000Time48:45.50Pace6:57.93
Alone, did 2x0.625 in the middle.
Split 1:Distance2.645Time19:09.90Pace7:14.74
Cumilative:Distance2.645Time19:09.90Pace7:14.74
Split 2:Distance0.625Time3:43.20Pace5:57.12
Cumilative:Distance3.270Time22:53.10Pace6:59.91
Split 3:Distance0.460Time3:50.40Pace8:20.87
Cumilative:Distance3.730Time26:43.50Pace7:09.89
Split 4:Distance0.625Time3:23.90Pace5:26.24
Cumilative:Distance4.355Time30:07.40Pace6:55.02
Split 5:Distance2.645Time18:38.10Pace7:02.72
Cumilative:Distance7.000Time48:45.50Pace6:57.93
 

Neon Crocs 1 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
11.110.000.002.0013.11

Fast Running Friend Workout - 2019-12-18 13:25:02
Workout Totals: Distance13.107Time1:40:24.10Pace7:39.61
Total of 13. Did 8x0.25 down the canyon with Joseph and Jacob. We did 0.125 recovery, but ended up stopping a lot because Julia and William did a part of our workout (0.125 intervals), and they were frequently not there in time for us to start the interval, so we had to wait for them. So this, plus some tail wind, made it easier for us to run those intervals faster, and we were averaging around 74 instead of the target of 76.

Benjamin did 6x0.375 with 0.25 recovery. His target was 1:39, and he was OK with the pace in the first 0.25, and then kept losing it and running 35s. He managed to do one in 1:38 thanks to the 63 opener, but most of them were around 1:41-1:42, and the last two were 1:44 and 1:43. Not a surprise, but it again highlighted his problem with speed endurance. We are going to work on it.

Matthew decided to run another course record, and surprised me with 22:22 on the out and back 3 mile course with the splits of 7:32, 7:30, 7:20, with the last mile being uphill. He also did not seem to be working super-hard and was rather conversational.
Leg 1:Distance0.980Time8:25.70Pace8:36.02
Warm-up.
Leg 2:Distance2.875Time20:25.70Pace7:06.33
Workout.
Split 1:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance0.250Time1:15.60Pace5:02.40
Split 2:Distance0.125Time1:13.20Pace9:45.60
Cumilative:Distance0.375Time2:28.80Pace6:36.80
Split 3:Distance0.250Time1:15.10Pace5:00.40
Cumilative:Distance0.625Time3:43.90Pace5:58.24
Split 4:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance0.750Time5:11.30Pace6:55.07
Split 5:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance1.000Time6:25.00Pace6:25.00
Split 6:Distance0.125Time1:24.80Pace11:18.40
Cumilative:Distance1.125Time7:49.80Pace6:57.60
Split 7:Distance0.250Time1:13.80Pace4:55.20
Cumilative:Distance1.375Time9:03.60Pace6:35.35
Split 8:Distance0.125Time1:28.30Pace11:46.40
Cumilative:Distance1.500Time10:31.90Pace7:01.27
Split 9:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance1.750Time11:47.50Pace6:44.29
Split 10:Distance0.125Time1:34.60Pace12:36.80
Cumilative:Distance1.875Time13:22.10Pace7:07.79
Split 11:Distance0.250Time1:14.20Pace4:56.80
Cumilative:Distance2.125Time14:36.30Pace6:52.38
Split 12:Distance0.125Time1:45.90Pace14:07.20
Cumilative:Distance2.250Time16:22.20Pace7:16.53
Split 13:Distance0.250Time1:14.40Pace4:57.60
Cumilative:Distance2.500Time17:36.60Pace7:02.64
Split 14:Distance0.125Time1:36.00Pace12:48.00
Cumilative:Distance2.625Time19:12.60Pace7:19.09
Split 15:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance2.875Time20:25.70Pace7:06.33
 
Leg 3:Distance5.252Time42:00.90Pace7:59.99
Cool-down with Benjamin, some with Joseph and Jacob.
Leg 4:Distance3.000Time22:22.20Pace7:27.40
With Stephen and Matthew.
Leg 5:Distance1.000Time7:09.60Pace7:09.60
With Stephen.

Neon Crocs 1 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-12-19 09:35:14
Workout Totals: Distance13.000Time1:38:46.60Pace7:35.89
Easy runs, more or less usual distances, total of 13.
Leg 1:Distance2.000Time15:41.30Pace7:50.65
I think this was with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance2.000Time15:43.00Pace7:51.50
Same group minus Matthew.
Leg 3:Distance5.000Time35:54.10Pace7:10.82
Alone.
Leg 4:Distance4.000Time31:28.20Pace7:52.05
With Julia.

Neon Crocs 1 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
11.001.000.000.0012.00

Fast Running Friend Workout - 2019-12-20 09:54:46
Workout Totals: Distance12.000Time1:32:11.30Pace7:40.94
Easy runs except for Matthew's time trial. He was not mentally all there, so he was on pace at 1 K but then did not push hard enough and ended up with 6:44, 7 seconds off the record. He learned an important principle, though - if you want to run a record, you have to do it the record's way, not your way. Your way is rarely the record's way, because usually left to your own devices you will not focus as hard as you should and push yourself as hard as it takes to get the record.
Leg 1:Distance4.000Time31:14.10Pace7:48.52
With Jacob, part with Benjamin.
Leg 2:Distance4.000Time31:55.60Pace7:58.90
With Benjamin and Joseph.
Leg 3:Distance1.000Time6:44.20Pace6:44.20
Matthew's mile time trial.
Leg 4:Distance3.000Time22:17.40Pace7:25.80
With Benjamin.

Neon Crocs 1 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
10.991.000.002.0013.99

Fast Running Friend Workout - 2019-12-21 11:21:33
Workout Totals: Distance13.995Time1:49:19.40Pace7:48.70
Today Matthew repeated his mile time trial, except he ran the record's way following all of the pacing instructions. The result was much better - 6:34.2, a 3 second PR. Splits 1:35, 1:40, 1:40, 1:37. Benjamin, Joseph, Jacob, Bonnie, William, and Stephen helped pace him. Julia ran 800 in 3:19.

Then Benjamin, Jacob, and I did 8x0.25 down the canyon. Joseph joined us for the first and the last one. The target was 76, which we did in the first, but then the rest of them went faster and we averaged around 73-74, in the last one I ran 69, Jacob, Joseph, and Benjamin did 68. I was surprised that I was able to do this workout.

Then we ran more miles, total of 14 for me and Benjamin. Usual distances, more or less for the kids.
Leg 1:Distance1.000Time6:34.20Pace6:34.20
Matthew's time trial.
Leg 2:Distance0.980Time8:49.60Pace9:00.41
Warm-up with the kids.
Leg 3:Distance2.875Time19:48.50Pace6:53.39
8x0.25 with 0.125 rest down the canyon with Benjamin and Jacob, part with Joseph.
Split 1:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance0.250Time1:16.20Pace5:04.80
Split 2:Distance0.125Time1:05.20Pace8:41.60
Cumilative:Distance0.375Time2:21.40Pace6:17.07
Split 3:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance0.625Time3:35.50Pace5:44.80
Split 4:Distance0.125Time1:26.50Pace11:32.00
Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 5:Distance0.250Time1:13.50Pace4:54.00
Cumilative:Distance1.000Time6:15.50Pace6:15.50
Split 6:Distance0.125Time1:27.20Pace11:37.60
Cumilative:Distance1.125Time7:42.70Pace6:51.29
Split 7:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance1.375Time8:56.40Pace6:30.11
Split 8:Distance0.125Time1:30.10Pace12:00.80
Cumilative:Distance1.500Time10:26.50Pace6:57.67
Split 9:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance1.750Time11:39.80Pace6:39.89
Split 10:Distance0.125Time1:29.20Pace11:53.60
Cumilative:Distance1.875Time13:09.00Pace7:00.80
Split 11:Distance0.250Time1:11.50Pace4:46.00
Cumilative:Distance2.125Time14:20.50Pace6:44.94
Split 12:Distance0.125Time1:32.40Pace12:19.20
Cumilative:Distance2.250Time15:52.90Pace7:03.51
Split 13:Distance0.250Time1:14.50Pace4:58.00
Cumilative:Distance2.500Time17:07.40Pace6:50.96
Split 14:Distance0.125Time1:31.60Pace12:12.80
Cumilative:Distance2.625Time18:39.00Pace7:06.29
Split 15:Distance0.250Time1:09.50Pace4:38.00
Cumilative:Distance2.875Time19:48.50Pace6:53.39
 
Leg 4:Distance3.140Time26:07.90Pace8:19.33
Cool-down with Benjamin and Jacob.
Leg 5:Distance6.000Time47:59.20Pace7:59.87
More distance with Benjamin.

Neon Crocs 1 Miles: 13.99
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. The church meeting was short - just the Sacrament due to Christmas approaching. We went to our ward, and then to the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.940.000.000.5012.44

Fast Running Friend Workout - 2019-12-23 12:33:04
Workout Totals: Distance12.436Time1:38:05.10Pace7:53.23
400 time trials for the kids today. I paced Matthew to 82.3 PR. He opened in 19, then ran 20, 21, 22. Julia did 84.5. Stephen ran a PR of 77.9, splits 19, 18, 20, 20. Then Benjamin paced Joseph and Jacob. Jacob ran a PR of 64.5, splits 30.8, 33.7. Joseph kept up for the first 100, then more or less gave up and finished in 67.9.

Total of 12 for me and Benjamin, usual distances more or less for the kids.
Leg 1:Distance1.050Time8:34.70Pace8:10.19
Warm-up.
Leg 2:Distance0.248Time1:22.30Pace5:31.85
Matthew's 400.
Leg 3:Distance0.248Time1:17.90Pace5:14.11
Stephen's 400.
Leg 4:Distance0.140Time1:07.90Pace8:05.00
Joseph and Jacob's 400 - ran across the field to give them splits.
Split 1:Distance0.070Time0:30.80Pace7:20.00
Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.70Pace8:01.43
Cumilative:Distance0.140Time1:04.50Pace7:40.71
Split 3:Distance0.000Time0:03.40Pace0:00.00
Cumilative:Distance0.140Time1:07.90Pace8:05.00
 
Leg 5:Distance1.250Time10:19.90Pace8:15.92
Cool-down with the kids.
Leg 6:Distance6.500Time51:26.90Pace7:54.91
More distance with Benjamin.
Leg 7:Distance3.000Time23:55.50Pace7:58.50
With Benjamin, Joseph, and Jacob.

Neon Crocs 1 Miles: 12.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.920.000.003.0014.92

Fast Running Friend Workout - 2019-12-24 10:07:30
Workout Totals: Distance14.920Time1:58:38.00Pace7:57.08
Benjamin and I did a total of around 15 with him doing 3x2 miles and me doing 3x1 mile down the canyon. I did mine in 5:21, 5:22, 5:17. Benjamin's target was 5:20 pace for the first 1.5 then 70, and as fast as he could for the last 0.25. On the first one he ran 10:19 for 2 miles with the last two quarters in 71, 66. On the second one he ran exactly the same splits. On the third one he ran 69,63 for the last two quarters and a total time of 10:08.

Matthew had a sore throat, ran only 1 mile. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up with Benjamin.
Leg 2:Distance7.500Time55:27.20Pace7:23.63
3x1 mile workout.
Split 1:Distance1.000Time5:21.20Pace5:21.20
Cumilative:Distance1.000Time5:21.20Pace5:21.20
Split 2:Distance2.250Time19:18.40Pace8:34.84
Cumilative:Distance3.250Time24:39.60Pace7:35.26
Split 3:Distance1.000Time5:22.80Pace5:22.80
Cumilative:Distance4.250Time30:02.40Pace7:04.09
Split 4:Distance2.250Time20:07.40Pace8:56.62
Cumilative:Distance6.500Time50:09.80Pace7:43.05
Split 5:Distance1.000Time5:17.40Pace5:17.40
Cumilative:Distance7.500Time55:27.20Pace7:23.63
 
Leg 3:Distance3.440Time31:10.00Pace9:03.60
Cool-down with Benjamin.
Leg 4:Distance2.000Time15:59.30Pace7:59.65
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time7:54.30Pace7:54.30
With Benjamin, Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 14.92
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 - 2019-12-25 15:35:12
Workout Totals: Distance12.000Time1:33:35.30Pace7:47.94
Easy runs, total of 12. Matthew still sick, ran only 1 mile. Otherwise usual distances for the kids.
Leg 1:Distance1.000Time8:16.30Pace8:16.30
With Matthew, Benjamin, and other kids I think.
Leg 2:Distance6.000Time47:05.30Pace7:50.88
With Benjamin, Joseph, and Jacob, part with other kids.
Leg 3:Distance5.000Time38:13.70Pace7:38.74
With Benjamin.

Neon Crocs 1 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
11.040.000.000.9612.00

Fast Running Friend Workout - 2019-12-26 09:56:40
Workout Totals: Distance12.000Time1:33:33.50Pace7:47.79
Normal runs more or less, total of 12, except we did some pickups in the middle. I realized that for all of our family members 400 speed correlates very well with the performance in all distances - actually almost perfectly. For example, multiplying historical all out 400 performances for our family members by 4.78 is giving me best mile performance around that time within 3 seconds almost in every single case. My take on this is - in order to run fast for a long time, you need to know how to run on a basic level of form, power, coordination, etc. If you know how to run, but lack the endurance, you will of course have a problem, but if you do not know how to run you will not achieve much in longer distances without learning how to run somehow no matter how capable you are on the aerobic and energy level. So you need to do something to learn how to run, and I figured we could spice up our base runs with some pickups in the middle and towards the end to recruit midgrade fibers and practice running technique specific to higher speeds.

Regular distances for everybody except Matthew who ran only 1 mile.
Leg 1:Distance4.000Time30:42.50Pace7:40.63
With Benjamin and Jacob.
Split 1:Distance2.050Time16:35.40Pace8:05.56
Cumilative:Distance2.050Time16:35.40Pace8:05.56
Split 2:Distance0.250Time1:13.00Pace4:52.00
Cumilative:Distance2.300Time17:48.40Pace7:44.52
Split 3:Distance1.545Time12:03.50Pace7:48.28
Cumilative:Distance3.845Time29:51.90Pace7:46.03
Split 4:Distance0.155Time0:50.60Pace5:26.45
Cumilative:Distance4.000Time30:42.50Pace7:40.63
 
Leg 2:Distance4.000Time31:22.20Pace7:50.55
With Benjamin and Joseph.
Split 1:Distance2.050Time17:15.10Pace8:24.93
Cumilative:Distance2.050Time17:15.10Pace8:24.93
Split 2:Distance0.250Time1:15.90Pace5:03.60
Cumilative:Distance2.300Time18:31.00Pace8:03.04
Split 3:Distance1.545Time12:03.10Pace7:48.03
Cumilative:Distance3.845Time30:34.10Pace7:57.01
Split 4:Distance0.155Time0:48.10Pace5:10.32
Cumilative:Distance4.000Time31:22.20Pace7:50.55
 
Leg 3:Distance1.000Time8:00.00Pace8:00.00
With Matthew, Stephen, Benjamin and William.
Leg 4:Distance3.000Time23:28.80Pace7:49.60
With Benjamin, William, and Stephen. William had 57 for the uphill 0.155, Stephen got 64.
Split 1:Distance2.845Time22:31.70Pace7:55.11
Cumilative:Distance2.845Time22:31.70Pace7:55.11
Split 2:Distance0.155Time0:57.10Pace6:08.39
Cumilative:Distance3.000Time23:28.80Pace7:49.60
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-12-27 14:07:30
Workout Totals: Distance12.000Time1:33:27.00Pace7:47.25
Usual distances today, total of 12 for me. Matthew was sick, did not run.
Leg 1:Distance8.000Time1:01:52.50Pace7:44.06
With Benjamin and Jenny, I think part with the younger kids and Julia.
Leg 2:Distance1.000Time7:59.80Pace7:59.80
With Benjamin.
Leg 3:Distance3.000Time23:34.70Pace7:51.57
With Joseph and Jacob.

Neon Crocs 1 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
13.350.000.000.6614.01

Fast Running Friend Workout - 2019-12-28 08:51:15
Workout Totals: Distance14.000Time1:46:05.10Pace7:34.65
Total of 14. Some with Chad, Benjamin, Joseph, Jacob, William, and Stephen. Did a couple of pickups - 0.5 in 2:35 (Chad and Benjamin 2:34, Jacob 2:36) with a progressive increase of pace. Then 0.155 uphill in 50.1 (Jacob 52). Also 0.155 uphill with William in 55.1.

Benjamin did total of 16.
Leg 1:Distance8.000Time59:24.40Pace7:25.55
With Chad, Benjamin, and Jacob, part with Joseph.
Split 1:Distance5.480Time41:41.30Pace7:36.44
Cumilative:Distance5.480Time41:41.30Pace7:36.44
Split 2:Distance0.500Time2:35.10Pace5:10.20
Cumilative:Distance5.980Time44:16.40Pace7:24.21
Split 3:Distance1.865Time14:17.90Pace7:40.00
Cumilative:Distance7.845Time58:34.30Pace7:27.97
Split 4:Distance0.155Time0:50.10Pace5:23.23
Cumilative:Distance8.000Time59:24.40Pace7:25.55
 
Leg 2:Distance1.000Time7:43.20Pace7:43.20
With Chad.
Leg 3:Distance3.000Time23:17.60Pace7:45.87
With Chad.
Leg 4:Distance2.000Time15:39.90Pace7:49.95
Part alone, part with William and Stephen.
Split 1:Distance1.845Time14:44.80Pace7:59.57
Cumilative:Distance1.845Time14:44.80Pace7:59.57
Split 2:Distance0.155Time0:55.10Pace5:55.48
Cumilative:Distance2.000Time15:39.90Pace7:49.95
 

Neon Crocs 1 Miles: 14.00
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 for sacrament, then traded places with Sarah to watch 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
8.000.000.000.008.00

Reduced distances for everybody including myself as a pre-caution against sickness. Only 8 miles for me.

Neon Crocs 1 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
9.350.000.000.6610.01

Fast Running Friend Workout - 2019-12-31 15:06:10
Workout Totals: Distance10.000Time1:18:34.80Pace7:51.48
Total of 10, did some pickups. Did 0.155 in 46.1 with Benjamin pulling me, haven not run that fast in a while. Reduced mileage for the kids due to sickness in the home even though the older kids were not sick. Matthew is recovering, was able to run 7:45 mile.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time31:56.40Pace7:59.10
With Benjamin, Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time17:12.10Pace8:23.46
Cumilative:Distance2.050Time17:12.10Pace8:23.46
Split 2:Distance0.250Time1:22.70Pace5:30.80
Cumilative:Distance2.300Time18:34.80Pace8:04.70
With William.
Split 3:Distance1.545Time12:25.60Pace8:02.59
Cumilative:Distance3.845Time31:00.40Pace8:03.85
Split 4:Distance0.155Time0:56.00Pace6:01.29
Cumilative:Distance4.000Time31:56.40Pace7:59.10
With William.
 
Leg 3:Distance5.000Time38:53.20Pace7:46.64
With Benjamin.
Split 1:Distance3.050Time24:36.10Pace8:03.97
Cumilative:Distance3.050Time24:36.10Pace8:03.97
Split 2:Distance0.250Time1:12.00Pace4:48.00
Cumilative:Distance3.300Time25:48.10Pace7:49.12
Split 3:Distance1.545Time12:19.00Pace7:58.32
Cumilative:Distance4.845Time38:07.10Pace7:52.05
Split 4:Distance0.155Time0:46.10Pace4:57.42
Cumilative:Distance5.000Time38:53.20Pace7:46.64
 

Neon Crocs 1 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
291.023.002.5019.73316.25
Neon Crocs 1 Miles: 316.21
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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