Breaking the Wall

SLC Track Club Winter Series 5 K

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 51.55 Year: 2011.51
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: 881.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1749.9850.49127.2683.782011.51
Neon Crocs 1 Miles: 1003.32Neon Crocs 2 Miles: 40.41Neon Crocs 3 Miles: 881.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.160.0010.01

Fast Running Friend Workout - 2020-01-01 15:33:17
Workout Totals: Distance10.000Time1:19:55.30Pace7:59.53
Another easy day of 10 for illness prevention.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time33:19.30Pace8:19.83
With Joseph, Jacob, William, and Stephen.
Split 1:Distance3.845Time32:15.40Pace8:23.36
Cumilative:Distance3.845Time32:15.40Pace8:23.36
Split 2:Distance0.155Time1:03.90Pace6:52.26
Cumilative:Distance4.000Time33:19.30Pace8:19.83
 
Leg 3:Distance5.000Time38:20.00Pace7:40.00
With Benjamin.

Neon Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.250.5612.00

Fast Running Friend Workout - 2020-01-02 15:19:15
Workout Totals: Distance12.000Time1:37:25.00Pace8:07.08
Easy run with pickups for myself and the kids. 12 total for me and Benjamin. Kids are back more or less to usual distances.
Leg 1:Distance2.000Time17:02.10Pace8:31.05
With Benjamin, Joseph, Jacob, and Matthew.
Leg 2:Distance4.000Time31:06.80Pace7:46.70
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.120Time16:44.20Pace7:53.68
Cumilative:Distance2.120Time16:44.20Pace7:53.68
Split 2:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance2.370Time17:57.10Pace7:34.47
Split 3:Distance1.475Time12:22.90Pace8:23.66
Cumilative:Distance3.845Time30:20.00Pace7:53.34
Split 4:Distance0.155Time0:46.80Pace5:01.94
Cumilative:Distance4.000Time31:06.80Pace7:46.70
 
Leg 3:Distance4.000Time33:29.40Pace8:22.35
With Benjamin, William, and Stephen.
Split 1:Distance2.120Time17:33.10Pace8:16.75
Cumilative:Distance2.120Time17:33.10Pace8:16.75
Split 2:Distance0.250Time1:27.10Pace5:48.40
Cumilative:Distance2.370Time19:00.20Pace8:01.10
Split 3:Distance1.475Time13:31.30Pace9:10.03
Cumilative:Distance3.845Time32:31.50Pace8:27.54
Split 4:Distance0.155Time0:57.90Pace6:13.55
Cumilative:Distance4.000Time33:29.40Pace8:22.35
 
Leg 4:Distance2.000Time15:46.70Pace7:53.35
With Benjamin.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.8112.00

Fast Running Friend Workout - 2020-01-03 15:16:39
Workout Totals: Distance12.000Time1:35:13.40Pace7:56.12
12 total, did some pickups, some pacing William and Stephen, some at my pace with Joseph. Usual distances for the kids. Mary went on her first run after getting the cold. Bella did not run, still recovering.
Leg 1:Distance2.000Time16:10.40Pace8:05.20
With Benjamin, Jacob, and Matthew.
Leg 2:Distance5.000Time39:59.00Pace7:59.80
With Benjamin, Jacob, William, and Stephen.
Split 1:Distance3.120Time24:55.60Pace7:59.36
Cumilative:Distance3.120Time24:55.60Pace7:59.36
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance3.370Time26:18.90Pace7:48.52
Split 3:Distance1.475Time12:41.60Pace8:36.34
Cumilative:Distance4.845Time39:00.50Pace8:03.08
Split 4:Distance0.155Time0:58.50Pace6:17.42
Cumilative:Distance5.000Time39:59.00Pace7:59.80
 
Leg 3:Distance5.000Time39:04.00Pace7:48.80
With Joseph.
Split 1:Distance3.120Time24:29.30Pace7:50.93
Cumilative:Distance3.120Time24:29.30Pace7:50.93
Split 2:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance3.370Time25:42.40Pace7:37.69
Split 3:Distance1.475Time12:32.00Pace8:29.83
Cumilative:Distance4.845Time38:14.40Pace7:53.56
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance5.000Time39:04.00Pace7:48.80
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.753.7516.00

Fast Running Friend Workout - 2020-01-04 09:52:16
Workout Totals: Distance16.000Time2:03:50.90Pace7:44.43
Total of 16. Benjamin did 16 with 4x0.75 two up 4:10, 4:04, then down 3:37, 3:24. His back was tight but he eventually loosened up and got going. Jacob did total of 8. He and I did 4x0.75 as well - 4:49 (Joseph was holding us back), 4:30, 4:06, 3:59. Joseph got in trouble after throwing a fit after the first uphill interval, so I sent him to run home but I gave him a chance for redemption later. He had to do 2x0.75 uphill in 4:45 or faster each. To make things more interesting, I gave a structured rewards program to William and Stephen to keep up on the first interval. It worked well for all three of them. Stephen made it up to 0.5 in 3:08. William made it through the entire first interval in 4:38 closing in 90. Now that meant that Joseph could not run slower than 4:38 on the second interval, so he ran it in 4:36 and ended up with about 10 miles total.

William and Stephen ran 5 total. Do not remember what Jenny and Julia did, but both of them have been sick and were on reduced mileage. Mary and Bella did their regular runs.
Leg 1:Distance8.000Time1:01:25.30Pace7:40.66
With Jacob, part with Benjamin, par with Joseph.
Split 1:Distance1.640Time13:07.30Pace8:00.06
Cumilative:Distance1.640Time13:07.30Pace8:00.06
Split 2:Distance0.750Time4:49.70Pace6:26.27
Cumilative:Distance2.390Time17:57.00Pace7:30.63
Split 3:Distance0.250Time2:18.10Pace9:12.40
Cumilative:Distance2.640Time20:15.10Pace7:40.27
Split 4:Distance0.750Time4:30.40Pace6:00.53
Cumilative:Distance3.390Time24:45.50Pace7:18.20
Split 5:Distance1.220Time10:53.70Pace8:55.82
Cumilative:Distance4.610Time35:39.20Pace7:44.03
Split 6:Distance0.750Time4:06.80Pace5:29.07
Cumilative:Distance5.360Time39:46.00Pace7:25.15
Split 7:Distance0.250Time2:34.00Pace10:16.00
Cumilative:Distance5.610Time42:20.00Pace7:32.76
Split 8:Distance0.750Time3:59.70Pace5:19.60
Cumilative:Distance6.360Time46:19.70Pace7:17.06
Split 9:Distance1.640Time15:05.60Pace9:12.20
Cumilative:Distance8.000Time1:01:25.30Pace7:40.66
 
Leg 2:Distance5.000Time38:32.70Pace7:42.54
With Benjamin, Joseph, William (part), and Stephen (part).
Split 1:Distance1.060Time9:08.90Pace8:37.83
Cumilative:Distance1.060Time9:08.90Pace8:37.83
Split 2:Distance0.750Time4:38.50Pace6:11.33
Cumilative:Distance1.810Time13:47.40Pace7:37.13
Split 3:Distance0.250Time2:34.00Pace10:16.00
Cumilative:Distance2.060Time16:21.40Pace7:56.41
Split 4:Distance0.750Time4:36.70Pace6:08.93
Cumilative:Distance2.810Time20:58.10Pace7:27.72
Split 5:Distance2.190Time17:34.60Pace8:01.55
Cumilative:Distance5.000Time38:32.70Pace7:42.54
 
Leg 3:Distance3.000Time23:52.90Pace7:57.63
With Benjamin and Matthew.

Neon Crocs 1 Miles: 16.00
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. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.250.1612.01

Fast Running Friend Workout - 2020-01-06 08:27:11
Workout Totals: Distance12.000Time1:34:44.30Pace7:53.69
Total of 12, usual runs with pickups for the kids. William ran a PR for the uphill sprint - 52.7.
Leg 1:Distance4.000Time31:57.00Pace7:59.25
With Julia.
Leg 2:Distance2.000Time15:53.10Pace7:56.55
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:27.50Pace7:51.88
With William, Stephen, Joseph, and Jacob.
Split 1:Distance2.050Time16:30.50Pace8:03.17
Cumilative:Distance2.050Time16:30.50Pace8:03.17
Split 2:Distance0.250Time1:25.80Pace5:43.20
Cumilative:Distance2.300Time17:56.30Pace7:47.96
Split 3:Distance1.545Time12:38.50Pace8:10.94
Cumilative:Distance3.845Time30:34.80Pace7:57.19
Split 4:Distance0.155Time0:52.70Pace5:40.00
Cumilative:Distance4.000Time31:27.50Pace7:51.88
 
Leg 4:Distance2.000Time15:26.70Pace7:43.35
Part with Joseph and Jacob, part alone.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-01-07 08:25:51
Workout Totals: Distance12.000Time1:32:06.70Pace7:40.56
Total of 12. Ran with Julia in the AM, then did a workout with Jacob in the PM. We ran a total of 8 with 4x0.75 in the middle, 2 up the canyon, 2 down - 4:25, 4:25, 4:00, 4:10. On the last one he ran out of juice.

Benjamin tried a workout but was too stiff/cold/sleepy and after running 0.75 down once in 3:56 decided to try it another day.

Joseph, William, and Stephen did their usual run with pickups. Matthew did his usual 2 miles. Julia is training normally, Jenny, however, still has a cold and is on reduced mileage.
Leg 1:Distance4.000Time32:35.30Pace8:08.82
With Julia.
Leg 2:Distance8.000Time59:31.40Pace7:26.43
With Jacob.
Split 1:Distance1.700Time12:57.10Pace7:37.12
Cumilative:Distance1.700Time12:57.10Pace7:37.12
Split 2:Distance0.750Time4:25.40Pace5:53.87
Cumilative:Distance2.450Time17:22.50Pace7:05.51
Split 3:Distance0.250Time2:29.20Pace9:56.80
Cumilative:Distance2.700Time19:51.70Pace7:21.37
Split 4:Distance0.750Time4:25.10Pace5:53.47
Cumilative:Distance3.450Time24:16.80Pace7:02.26
Split 5:Distance1.100Time9:34.10Pace8:41.91
Cumilative:Distance4.550Time33:50.90Pace7:26.35
Split 6:Distance0.750Time4:00.80Pace5:21.07
Cumilative:Distance5.300Time37:51.70Pace7:08.62
Split 7:Distance0.250Time2:41.40Pace10:45.60
Cumilative:Distance5.550Time40:33.10Pace7:18.40
Split 8:Distance0.750Time4:10.20Pace5:33.60
Cumilative:Distance6.300Time44:43.30Pace7:05.92
Split 9:Distance1.700Time14:48.10Pace8:42.41
Cumilative:Distance8.000Time59:31.40Pace7:26.43
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.250.7512.00

Fast Running Friend Workout - 2020-01-08 08:25:08
Workout Totals: Distance12.000Time1:33:12.80Pace7:46.07
Total of 12. A repetition of yesterday, except Joseph and Jacob traded roles. Joseph ran the first interval in 4:36 uphill, which was decent, then got a side ache and could barely move on the next 3 intervals. I still had him finish the workout for the purpose of character development.

Benjamin was able to do a decent workout today. Started with 0.75 down in 3:54 instead of 3:36, but then got into the groove and did 4x0.375 in 1:42, 1:42 (headwind), 1:40, 1:39.

Julia was tired today, ran only 4 miles. Jenny still recovering from the cold, also only 4 miles.
Leg 1:Distance4.000Time32:43.00Pace8:10.75
With Julia.
Leg 2:Distance8.000Time1:00:29.80Pace7:33.72
With Joseph.
Split 1:Distance1.700Time12:57.00Pace7:37.06
Cumilative:Distance1.700Time12:57.00Pace7:37.06
Split 2:Distance0.750Time4:36.00Pace6:08.00
Cumilative:Distance2.450Time17:33.00Pace7:09.80
Split 3:Distance0.250Time2:26.10Pace9:44.40
Cumilative:Distance2.700Time19:59.10Pace7:24.11
Split 4:Distance0.750Time4:47.90Pace6:23.87
Cumilative:Distance3.450Time24:47.00Pace7:11.01
Split 5:Distance1.100Time9:36.10Pace8:43.73
Cumilative:Distance4.550Time34:23.10Pace7:33.43
Split 6:Distance0.750Time4:28.50Pace5:58.00
Cumilative:Distance5.300Time38:51.60Pace7:19.92
Split 7:Distance0.250Time2:14.10Pace8:56.40
Cumilative:Distance5.550Time41:05.70Pace7:24.27
Split 8:Distance0.750Time4:20.70Pace5:47.60
Cumilative:Distance6.300Time45:26.40Pace7:12.76
Split 9:Distance1.700Time15:03.40Pace8:51.41
Cumilative:Distance8.000Time1:00:29.80Pace7:33.72
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-09 09:37:18
Workout Totals: Distance12.000Time1:33:09.70Pace7:45.81
Usual 12 total, usual runs for the kids with the pickups. We do a quarter down the canyon, and 0.155 uphill at the end.
Leg 1:Distance4.000Time30:43.10Pace7:40.77
With Julia.
Leg 2:Distance2.000Time15:58.80Pace7:59.40
With Matthew, Joseph, and Jacob.
Leg 3:Distance4.000Time31:29.80Pace7:52.45
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.70Pace7:56.44
Cumilative:Distance2.050Time16:16.70Pace7:56.44
Split 2:Distance0.250Time1:21.60Pace5:26.40
Cumilative:Distance2.300Time17:38.30Pace7:40.13
Split 3:Distance1.545Time12:54.80Pace8:21.49
Cumilative:Distance3.845Time30:33.10Pace7:56.75
Split 4:Distance0.155Time0:56.70Pace6:05.81
Cumilative:Distance4.000Time31:29.80Pace7:52.45
 
Leg 4:Distance2.000Time14:58.00Pace7:29.00
Alone.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-10 08:17:40
Workout Totals: Distance12.000Time1:32:43.80Pace7:43.65
Total of 12. More or less a repeat of yesterday.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Julia.
Leg 2:Distance2.000Time15:43.40Pace7:51.70
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:13.90Pace7:48.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:58.90Pace7:47.76
Cumilative:Distance2.050Time15:58.90Pace7:47.76
Split 2:Distance0.250Time1:17.20Pace5:08.80
Cumilative:Distance2.300Time17:16.10Pace7:30.48
Split 3:Distance1.545Time13:06.90Pace8:29.32
Cumilative:Distance3.845Time30:23.00Pace7:54.12
Split 4:Distance0.155Time0:50.90Pace5:28.39
Cumilative:Distance4.000Time31:13.90Pace7:48.48
 
Leg 4:Distance2.000Time14:59.10Pace7:29.55
Alone.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.002.0017.00

Fast Running Friend Workout - 2020-01-11 09:20:21
Workout Totals: Distance17.000Time2:11:04.20Pace7:42.60
Total of 17. Did a workout with Joseph and Jacob 4x0.75 2 up 2 down (4:40, 4:48, 4:16, 4:13). Chad did it a bit faster closing the last two 3:51, Zach was a bit ahead Chad on the last 2, and a bit ahead of us on the first 2, Benjamin did 4:25 (off 80 seconds closing quarter), 4:00, 3:34, 3:34. On the last one he ran out of juice due to not being able to sleep for some weird reason Friday night.

Then Chad and I paced William and Stephen in their workout. We ran 0.5 in 3:12 uphill with William, but Stephen panicked and could not keep up after the first quarter in 1:34. Then we paced William on the downhill in 2:39, Stephen helped him by running the last quarter in 79.

Jenny is still on reduced mileage due to a cold and school stress. Julia started BYU, today was the end of her first week.
Leg 1:Distance8.000Time1:00:20.90Pace7:32.61
With Benjamin, Zach, Chad, Joseph, and Jacob.
Split 1:Distance1.700Time13:08.10Pace7:43.59
Cumilative:Distance1.700Time13:08.10Pace7:43.59
Split 2:Distance0.750Time4:40.80Pace6:14.40
Cumilative:Distance2.450Time17:48.90Pace7:16.29
Split 3:Distance0.250Time2:42.00Pace10:48.00
Cumilative:Distance2.700Time20:30.90Pace7:35.89
Split 4:Distance0.750Time4:48.10Pace6:24.13
Cumilative:Distance3.450Time25:19.00Pace7:20.29
Split 5:Distance1.100Time9:16.40Pace8:25.82
Cumilative:Distance4.550Time34:35.40Pace7:36.13
Split 6:Distance0.750Time4:16.40Pace5:41.87
Cumilative:Distance5.300Time38:51.80Pace7:19.96
Split 7:Distance0.250Time2:35.20Pace10:20.80
Cumilative:Distance5.550Time41:27.00Pace7:28.11
Split 8:Distance0.750Time4:13.80Pace5:38.40
Cumilative:Distance6.300Time45:40.80Pace7:15.05
Split 9:Distance1.700Time14:40.10Pace8:37.71
Cumilative:Distance8.000Time1:00:20.90Pace7:32.61
 
Leg 2:Distance6.000Time46:45.00Pace7:47.50
With Chad, William, and Stephen.
Split 1:Distance1.700Time14:19.20Pace8:25.41
Cumilative:Distance1.700Time14:19.20Pace8:25.41
Split 2:Distance0.500Time3:12.30Pace6:24.60
Cumilative:Distance2.200Time17:31.50Pace7:57.95
Split 3:Distance1.600Time13:11.20Pace8:14.50
Cumilative:Distance3.800Time30:42.70Pace8:04.92
Split 4:Distance0.500Time2:39.20Pace5:18.40
Cumilative:Distance4.300Time33:21.90Pace7:45.56
Split 5:Distance1.700Time13:23.10Pace7:52.41
Cumilative:Distance6.000Time46:45.00Pace7:47.50
 
Leg 3:Distance3.000Time23:58.30Pace7:59.43
With Matthew.

Neon Crocs 1 Miles: 17.00
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-13 08:34:15
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
Usual 12 miles with pickups. Stephen ran a PR for the uphill sprint - 54.8.
Leg 1:Distance4.000Time32:00.20Pace8:00.05
With Julia.
Leg 2:Distance1.000Time9:07.00Pace9:07.00
Part with Sarah and Mary, part alone.
Leg 3:Distance2.000Time15:11.60Pace7:35.80
With Joseph, Jacob, and Matthew.
Leg 4:Distance4.000Time30:53.20Pace7:43.30
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.40Pace7:56.29
Cumilative:Distance2.050Time16:16.40Pace7:56.29
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance2.300Time17:39.70Pace7:40.74
Split 3:Distance1.545Time12:18.70Pace7:58.12
Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:54.80Pace5:53.55
Cumilative:Distance4.000Time30:53.20Pace7:43.30
 
Leg 5:Distance1.000Time7:52.00Pace7:52.00
With Joseph.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.190.000.000.8112.00

Fast Running Friend Workout - 2020-01-14 08:54:58
Workout Totals: Distance12.000Time1:32:38.40Pace7:43.20
Usual 12 with the kids, except I did it all at once, and kids ran in shifts. We changed things around because of the rain/snow forecast in the afternoon.
Leg 1:Distance4.000Time30:55.20Pace7:43.80
With Julia.
Leg 2:Distance4.000Time31:52.90Pace7:58.23
With Jacob and William.
Split 1:Distance2.050Time16:42.00Pace8:08.78
Cumilative:Distance2.050Time16:42.00Pace8:08.78
Split 2:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance2.300Time18:02.20Pace7:50.52
Split 3:Distance1.545Time12:58.70Pace8:24.01
Cumilative:Distance3.845Time31:00.90Pace8:03.98
Split 4:Distance0.155Time0:52.00Pace5:35.48
Cumilative:Distance4.000Time31:52.90Pace7:58.23
 
Leg 3:Distance4.000Time29:50.30Pace7:27.58
With Joseph.
Split 1:Distance2.050Time15:30.90Pace7:34.10
Cumilative:Distance2.050Time15:30.90Pace7:34.10
Split 2:Distance0.250Time1:14.50Pace4:58.00
Cumilative:Distance2.300Time16:45.40Pace7:17.13
Split 3:Distance1.545Time12:14.70Pace7:55.53
Cumilative:Distance3.845Time29:00.10Pace7:32.56
Split 4:Distance0.155Time0:50.20Pace5:23.87
Cumilative:Distance4.000Time29:50.30Pace7:27.58
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-01-15 09:01:47
Workout Totals: Distance12.000Time1:30:27.50Pace7:32.29
12 total, did 8 miles with 4x0.75 2 up 2 down with Jacob - 4:35, 4:29, 4:08, 4:02. He got a side ache and struggled in the last two. Joseph, William, and Stephen did the usual run with two pickups. Matthew did the usual 2 miles.
Leg 1:Distance4.000Time30:54.90Pace7:43.73
With Julia.
Leg 2:Distance8.000Time59:32.60Pace7:26.57
Workout with Jacob.
Split 1:Distance1.700Time13:01.30Pace7:39.59
Cumilative:Distance1.700Time13:01.30Pace7:39.59
Split 2:Distance0.750Time4:35.90Pace6:07.87
Cumilative:Distance2.450Time17:37.20Pace7:11.51
Split 3:Distance0.250Time2:43.10Pace10:52.40
Cumilative:Distance2.700Time20:20.30Pace7:31.96
Split 4:Distance0.750Time4:29.60Pace5:59.47
Cumilative:Distance3.450Time24:49.90Pace7:11.86
Split 5:Distance1.100Time9:58.80Pace9:04.36
Cumilative:Distance4.550Time34:48.70Pace7:39.05
Split 6:Distance0.750Time4:08.60Pace5:31.47
Cumilative:Distance5.300Time38:57.30Pace7:21.00
Split 7:Distance0.250Time2:28.30Pace9:53.20
Cumilative:Distance5.550Time41:25.60Pace7:27.86
Split 8:Distance0.750Time4:02.10Pace5:22.80
Cumilative:Distance6.300Time45:27.70Pace7:12.97
Split 9:Distance1.700Time14:04.90Pace8:17.00
Cumilative:Distance8.000Time59:32.60Pace7:26.57
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.850.000.003.1512.00

Fast Running Friend Workout - 2020-01-16 09:15:32
Workout Totals: Distance12.000Time1:28:51.40Pace7:24.28
Same as yesterday, more or less, except Joseph and Jacob traded places. We did 4:34, 4:34, 4:17, 4:03. Joseph struggled with a side ache in the third interval, but then in the last one was able to relax and run a good time. As we finished, we met Jacob, William, and Stephen. William ran 73 for the 0.25 and Stephen 79. We joined them in the uphill sprint pacing Stephen, which we did in 55.5.
Leg 1:Distance4.000Time30:32.20Pace7:38.05
With Julia.
Leg 2:Distance8.000Time58:19.20Pace7:17.40
With Joseph, part also with Jacob, William, and Stephen.
Split 1:Distance1.700Time12:51.60Pace7:33.88
Cumilative:Distance1.700Time12:51.60Pace7:33.88
Split 2:Distance0.750Time4:34.50Pace6:06.00
Cumilative:Distance2.450Time17:26.10Pace7:06.98
Split 3:Distance0.250Time2:37.80Pace10:31.20
Cumilative:Distance2.700Time20:03.90Pace7:25.89
Split 4:Distance0.750Time4:34.80Pace6:06.40
Cumilative:Distance3.450Time24:38.70Pace7:08.61
Split 5:Distance1.100Time9:15.90Pace8:25.36
Cumilative:Distance4.550Time33:54.60Pace7:27.16
Split 6:Distance0.750Time4:17.30Pace5:43.07
Cumilative:Distance5.300Time38:11.90Pace7:12.43
Split 7:Distance0.250Time2:22.00Pace9:28.00
Cumilative:Distance5.550Time40:33.90Pace7:18.54
Split 8:Distance0.750Time4:03.10Pace5:24.13
Cumilative:Distance6.300Time44:37.00Pace7:04.92
Split 9:Distance1.545Time12:46.70Pace8:16.25
Cumilative:Distance7.845Time57:23.70Pace7:18.97
Split 10:Distance0.155Time0:55.50Pace5:58.06
Cumilative:Distance8.000Time58:19.20Pace7:17.40
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4712.07

Fast Running Friend Workout - 2020-01-17 13:34:44
Workout Totals: Distance12.062Time1:34:40.70Pace7:50.96
12 total as usual. Armando ran with us today. Matthew insisted on going to the track, but it was good only for a 100 meter sprint, which he did in 18.5. We ran home after that and did our usual pickups on our course.
Leg 1:Distance1.000Time8:22.10Pace8:22.10
With Matthew, Joseph, Jacob, and Armando.
Leg 2:Distance0.062Time0:18.50Pace4:58.39
With Matthew, Joseph, Jacob, and Armando.
Leg 3:Distance1.000Time7:57.50Pace7:57.50
With Matthew, Joseph, Jacob, and Armando.
Leg 4:Distance4.000Time31:26.70Pace7:51.68
With William, Stephen, Joseph, Jacob, and Armando.
Split 1:Distance2.050Time16:29.00Pace8:02.44
Cumilative:Distance2.050Time16:29.00Pace8:02.44
Split 2:Distance0.250Time1:22.50Pace5:30.00
Cumilative:Distance2.300Time17:51.50Pace7:45.87
Split 3:Distance1.545Time12:39.30Pace8:11.46
Cumilative:Distance3.845Time30:30.80Pace7:56.15
Split 4:Distance0.155Time0:55.90Pace6:00.65
Cumilative:Distance4.000Time31:26.70Pace7:51.68
 
Leg 5:Distance2.000Time16:22.00Pace8:11.00
With Armando, part with Joseph and Jacob.
Leg 6:Distance4.000Time30:13.90Pace7:33.48
With Julia.

Neon Crocs 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.001.003.2517.10

Fast Running Friend Workout - 2020-01-18 09:35:08
Workout Totals: Distance17.098Time2:13:57.50Pace7:50.08
Total of 17, did the 4x0.75 workout with Joseph and Jacob, we got 4:41, 4:40, 4:08, 4:06, overall I think the most consistent performance for Joseph. Benjamin was recovering from the cold, so he did it a bit slower than planned - 4:22, 4:18, 3:44, 3:41. Zach did the last 3 with him.

William did 5:55 mile down the canyon in the middle of 6, Stephen did 2:57 0.5 with him in the middle of his 5. Armando ran around 6:10.

Matthew insisted on going to the track to do a mile time trial, but he did not have it today. I had him run a fast quarter to end the day on a good note, and he did 85.
Leg 1:Distance8.000Time1:00:52.20Pace7:36.52
With Joseph, Jacob, Benjamin, Zach, and Armando.
Split 1:Distance1.700Time13:51.40Pace8:09.06
Cumilative:Distance1.700Time13:51.40Pace8:09.06
Split 2:Distance0.750Time4:41.90Pace6:15.87
Cumilative:Distance2.450Time18:33.30Pace7:34.41
Split 3:Distance0.250Time2:44.50Pace10:58.00
Cumilative:Distance2.700Time21:17.80Pace7:53.26
Split 4:Distance0.750Time4:40.00Pace6:13.33
Cumilative:Distance3.450Time25:57.80Pace7:31.54
Split 5:Distance1.100Time9:36.70Pace8:44.27
Cumilative:Distance4.550Time35:34.50Pace7:49.12
Split 6:Distance0.750Time4:08.90Pace5:31.87
Cumilative:Distance5.300Time39:43.40Pace7:29.70
Split 7:Distance0.250Time2:49.60Pace11:18.40
Cumilative:Distance5.550Time42:33.00Pace7:40.00
Split 8:Distance0.750Time4:06.50Pace5:28.67
Cumilative:Distance6.300Time46:39.50Pace7:24.37
Split 9:Distance1.700Time14:12.70Pace8:21.59
Cumilative:Distance8.000Time1:00:52.20Pace7:36.52
 
Leg 2:Distance6.000Time47:51.50Pace7:58.58
With William and Armando, part with Stephen.
Split 1:Distance3.050Time25:14.40Pace8:16.52
Cumilative:Distance3.050Time25:14.40Pace8:16.52
Split 2:Distance1.000Time5:55.70Pace5:55.70
Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 3:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 4:Distance1.950Time16:41.40Pace8:33.54
Cumilative:Distance6.000Time47:51.50Pace7:58.58
 
Leg 3:Distance1.050Time9:12.50Pace8:46.19
With Matthew and Benjamin.
Leg 4:Distance0.800Time5:39.90Pace7:04.87
With Matthew and Benjamin.
Leg 5:Distance0.248Time1:25.60Pace5:45.16
With Matthew and Benjamin.
Leg 6:Distance1.000Time8:55.80Pace8:55.80
With Matthew and Benjamin.

Neon Crocs 1 Miles: 17.10
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. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.601.000.000.4012.00

Fast Running Friend Workout - 2020-01-20 13:58:53
Workout Totals: Distance12.000Time1:32:47.60Pace7:43.97
Usual 12 with pickups, usual distances for the kids.

With Julia we have been doing the run at a faster pace but with stops every 0.75 miles after the first mile. For one reason or another this seems to work better than running straight at a slower pace. Need to figure out what is going on. For some reason she struggles to breathe and starts wheezing at speeds as slow as 8:00 per mile. I figure the best way to attack it is just put her through the struggle and see if she can learn to relax and pull in the air.

Matthew insisted on going to the canyon today, so we had him run a fast mile down - he ran a canyon PR of 6:29.
Leg 1:Distance4.000Time30:06.40Pace7:31.60
With Julia.
Leg 2:Distance1.000Time6:29.60Pace6:29.60
With Matthew, Joseph, and Jacob down the canyon.
Leg 3:Distance1.000Time8:26.20Pace8:26.20
Same group coming back to the car.
Leg 4:Distance4.000Time31:58.70Pace7:59.68
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:21.30Pace7:58.68
Cumilative:Distance2.050Time16:21.30Pace7:58.68
Split 2:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance2.300Time17:36.30Pace7:39.26
Split 3:Distance1.545Time13:32.80Pace8:46.08
Cumilative:Distance3.845Time31:09.10Pace8:06.11
Split 4:Distance0.155Time0:49.60Pace5:20.00
Cumilative:Distance4.000Time31:58.70Pace7:59.68
 
Leg 5:Distance2.000Time15:46.70Pace7:53.35
Alone.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.001.500.0013.25

Fast Running Friend Workout - 2020-01-21 09:35:37
Workout Totals: Distance13.250Time1:41:05.70Pace7:37.79
12 total. Did 1.5 down the canyon with Joseph and Jacob in the middle of their 7 in 8:23.
Leg 1:Distance4.000Time30:37.40Pace7:39.35
With Julia
Leg 2:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 3:Distance7.000Time52:28.30Pace7:29.76
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.550Time27:39.10Pace7:47.35
Cumilative:Distance3.550Time27:39.10Pace7:47.35
Split 2:Distance1.500Time8:23.70Pace5:35.80
Cumilative:Distance5.050Time36:02.80Pace7:08.28
Split 3:Distance1.950Time16:25.50Pace8:25.38
Cumilative:Distance7.000Time52:28.30Pace7:29.76
 
Leg 4:Distance2.000Time15:25.80Pace7:42.90
With Matthew.

Neon Crocs 1 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4012.00

Fast Running Friend Workout - 2020-01-22 08:31:59
Workout Totals: Distance12.000Time1:30:39.70Pace7:33.31
12 total, more or less usual runs with pickups.
Leg 1:Distance4.000Time30:32.60Pace7:38.15
With Julia.
Leg 2:Distance4.000Time30:49.00Pace7:42.25
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:01.80Pace7:49.17
Cumilative:Distance2.050Time16:01.80Pace7:49.17
Split 2:Distance0.250Time1:21.70Pace5:26.80
Cumilative:Distance2.300Time17:23.50Pace7:33.70
Split 3:Distance1.545Time12:34.90Pace8:08.61
Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:50.60Pace5:26.45
Cumilative:Distance4.000Time30:49.00Pace7:42.25
 
Leg 3:Distance4.000Time29:18.10Pace7:19.52
Part with Joseph, Jacob, and Matthew, part alone.

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.001.000.4011.00

Fast Running Friend Workout - 2020-01-23 08:22:30
Workout Totals: Distance11.000Time1:22:01.70Pace7:27.43
Usual runs with pickups, taper for Joseph, Jacob, and William (reduced mileage), a bit less for me as well. Matthew did a mile down the canyon with the target of 6:00 to failure, then stop, rest for HR to drop to 120, then repeat. He was able to get through the mile in 5:59 with only 2 stops, one at 0.375, and one at 0.75. It took him about 2 minutes or so both times to drop his HR to 120, which I think is quite remarkable for a 7 year old. Maybe not quite Jakob Ingebrigsten remarkable, but still remarkable.
Leg 1:Distance4.000Time30:05.70Pace7:31.43
With Julia.
Leg 2:Distance4.000Time30:29.90Pace7:37.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:42.50Pace7:39.76
Cumilative:Distance2.050Time15:42.50Pace7:39.76
Split 2:Distance0.250Time1:20.50Pace5:22.00
Cumilative:Distance2.300Time17:03.00Pace7:24.78
Split 3:Distance1.545Time12:32.00Pace8:06.73
Cumilative:Distance3.845Time29:35.00Pace7:41.64
Split 4:Distance0.155Time0:54.90Pace5:54.19
Cumilative:Distance4.000Time30:29.90Pace7:37.48
 
Leg 3:Distance1.000Time5:59.10Pace5:59.10
With William, and Matthew down the canyon with 2 stops.
Leg 4:Distance1.000Time8:00.30Pace8:00.30
With William and Matthew up the canyon.
Leg 5:Distance1.000Time7:26.70Pace7:26.70
With William.

Neon Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.890.000.000.408.29

Fast Running Friend Workout - 2020-01-24 08:25:48
Workout Totals: Distance8.298Time1:03:19.70Pace7:37.91
 
Leg 1:Distance4.000Time29:51.00Pace7:27.75
With Julia.
Leg 2:Distance2.000Time15:10.20Pace7:35.10
With Stephen.
Split 1:Distance1.845Time14:13.70Pace7:42.71
Cumilative:Distance1.845Time14:13.70Pace7:42.71
Split 2:Distance0.155Time0:56.50Pace6:04.52
Cumilative:Distance2.000Time15:10.20Pace7:35.10
 
Leg 3:Distance1.050Time8:45.90Pace8:20.86
With Benjamin and Matthew.
Leg 4:Distance0.248Time1:25.50Pace5:44.76
With Benjamin and Matthew.
Leg 5:Distance1.000Time8:07.10Pace8:07.10
With Benjamin and Matthew.

Neon Crocs 1 Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: SLC Track Club Winter Series 5 K (3.107 Miles) 00:18:11, Place overall: 22, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.061.160.003.2915.51

Fast Running Friend Workout - 2020-01-25 09:24:34
Workout Totals: Distance15.509Time1:56:27.00Pace7:30.51
SLC Track Club Winter Series 5 K, 18:11, 22nd overall, 8th master.

Benjamin won with 15:39 thanks to the closing mile in 4:57. Jacob got a PR of 17:51 (16th). Joseph got a PR as well, 18:04, William 19:54 (44th). Father and 4 sons average was 17:55.

Top finishers:

1 Benjamin Pachev;20;00:15:39.3
2 Jace Nye;35;00:15:44.9
3 Teren Jameson;42;00:15:51.6
4 Fritz Van De Kamp;40;00:15:52.7
5 Melchor Suaste;42;00:15:53.2
6 Nathan Hornok;41;00:15:59.1
7 Matthew Gulden;32;00:17:02.4
8 Thatcher Olson;29;00:17:05.8
9 Charles Lambrix;32;00:17:10.3
10 Kyle Barrett;31;00:17:27.4
11 Riley McCarter;19;00:17:28.2
12 Stephen Robinson;44;00:17:28.4
13 Scott Daw;34;00:17:36.2
14 David Taylor;51;00:17:38.4
15 David Nierenberg;37;00:17:48.7
16 Jacob Pachev;13;00:17:51.0
17 STEPHEN GLOD;18;00:17:55.1
18 Levi Pace;36;00:17:57.1
19 Taylor Call;26;00:18:01.9
20 Joseph Pachev;15;00:18:04.1
21 Mark Payne;47;00:18:08.6
22 Alexander Pachev;46;00:18:11.3
23 Matthew Nelli;26;00:18:23.3
24 Jon Hansen;30;00:18:32.2
25 Ryan Timme;32;00:18:41.8
26 Janel Zick;28;00:18:42.0


I hoped to be able to hold an even pace, but for some reason in spite of feeling quite comfortable in the first half of the race, lost steam after the turnaround and could not get myself to go. Splits were 8:53, 9:19 by my watch.

Still faster than last year, though last year I had just barely recovered from a cold, and the temperature was colder as well. But on the other hand I am a year older.

I timed the first mile in 5:40, Joseph and Jacob were with me at that point. Then Jacob sped up, and hit the first half in 8:46. He lost some steam in the last mile, but still held on to run a PR of 17:51.

Joseph stayed with me longer, but right after the turnaround gapped me, and I was not able to close it. He also got a small PR of 18:04.

William struggled to get going today, and ran 19:54 with more or less even splits.

Benjamin, on the other hand, had a great race. He stayed with the pack going through the mile in 5:01, and then second mile in 5:08. Nate made a move, but then Benjamin and the rest of the pack closed it. Then he started throwing surges with a mile to go, and gapped everybody except Jace Nye. With about half mile left, he was able to gap Jace as well, and maintained the lead. Closing mile in 4:57 into a headwind. I was quite happy with that.

Ran more distance Julia and Matthew afterwards. Matthew did a tempo run of sorts on the track - 1 mile in 6:43 holding the pace very evenly, which I also was happy about.
Leg 1:Distance2.189Time17:28.00Pace7:58.76
Warm-up with Benjamin and David Taylor, part with Joseph, Jacob, William, and Chad.
Split 1:Distance1.419Time11:21.30Pace8:00.13
Cumilative:Distance1.419Time11:21.30Pace8:00.13
Split 2:Distance0.110Time0:35.10Pace5:19.09
Cumilative:Distance1.529Time11:56.40Pace7:48.54
Split 3:Distance0.200Time1:50.00Pace9:10.00
Cumilative:Distance1.729Time13:46.40Pace7:57.96
Split 4:Distance0.110Time0:34.50Pace5:13.64
Cumilative:Distance1.839Time14:20.90Pace7:48.13
Split 5:Distance0.350Time3:07.10Pace8:54.57
Cumilative:Distance2.189Time17:28.00Pace7:58.76
 
Leg 2:Distance3.070Time19:55.60Pace6:29.45
Race.
Split 1:Distance1.535Time8:53.10Pace5:47.30
Cumilative:Distance1.535Time8:53.10Pace5:47.30
First half.
Split 2:Distance1.535Time9:19.70Pace6:04.63
Cumilative:Distance3.070Time18:12.80Pace5:55.96
Second half.
Split 3:Distance0.000Time1:42.80Pace0:00.00
Cumilative:Distance3.070Time19:55.60Pace6:29.45
Waiting for William.
 
Leg 3:Distance3.200Time24:40.10Pace7:42.53
Cool-down with Benjamin.
Leg 4:Distance3.845Time29:14.20Pace7:36.23
With Julia.
Leg 5:Distance0.155Time1:03.80Pace6:51.61
With Julia - uphill sprint.
Leg 6:Distance1.050Time8:25.30Pace8:01.24
With Matthew.
Leg 7:Distance1.000Time6:43.70Pace6:43.70
With Matthew.
Leg 8:Distance1.000Time8:56.30Pace8:56.30
With Matthew.

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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.640.000.000.6512.29

Fast Running Friend Workout - 2020-01-27 08:27:30
Workout Totals: Distance12.298Time1:33:41.80Pace7:37.13
Mostly easy runs with pickups for everybody. Total of 12 or so for me. Matthew ran a small PR in the 400 - 82.0.
Leg 1:Distance4.000Time30:16.00Pace7:34.00
With Julia.
Leg 2:Distance1.050Time8:11.80Pace7:48.38
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.248Time1:22.00Pace5:30.65
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:43.00Pace7:43.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance4.000Time31:12.40Pace7:48.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:22.10Pace7:59.07
Cumilative:Distance2.050Time16:22.10Pace7:59.07
Split 2:Distance0.250Time1:19.00Pace5:16.00
Cumilative:Distance2.300Time17:41.10Pace7:41.35
Split 3:Distance1.545Time12:39.90Pace8:11.84
Cumilative:Distance3.845Time30:21.00Pace7:53.60
Split 4:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance4.000Time31:12.40Pace7:48.10
 
Leg 6:Distance2.000Time14:56.60Pace7:28.30
Alone.

Neon Crocs 1 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.056.000.500.0012.55

Fast Running Friend Workout - 2020-01-28 09:48:15
Workout Totals: Distance12.546Time1:29:50.30Pace7:09.64
Total of 12. Paced William through a 6 mile endurance tempo run. Came up with an idea to help the boys improve in the distances over 5 K. We run 3 miles, half out, half back. This is a tough course, we run hills, and then in and out of the canyon. Start out brisk enough to make you want to whine, but slow enough you have no excuse to. Then ramp it up after the turnaround. So we paced William today. Kept around 7:00 on the way out, and a bit under 6:30 on the way back. He grumbled, but made it. Joseph struggled some as well due to a side ache. Stephen ran the first mile with us in 6:54, and then lost it mentally and stopped.

Then we took Matthew to the track, and he ran an awesome 800 PR of 3:03.6 splitting it 91, 92, his best 800 split ever that I can remember.
Leg 1:Distance4.000Time29:12.60Pace7:18.15
With Julia.
Leg 2:Distance6.000Time40:29.70Pace6:44.95
With Joseph, Jacob, and William, part with Stephen.
Split 1:Distance3.000Time21:03.00Pace7:01.00
Cumilative:Distance3.000Time21:03.00Pace7:01.00
Split 2:Distance3.000Time19:26.70Pace6:28.90
Cumilative:Distance6.000Time40:29.70Pace6:44.95
 
Leg 3:Distance1.050Time8:56.00Pace8:30.48
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.496Time3:03.60Pace6:10.16
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:08.40Pace8:08.40
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.936.000.000.1212.05

Fast Running Friend Workout - 2020-01-29 08:33:20
Workout Totals: Distance12.054Time1:26:44.30Pace7:11.75
Usual 12 miles, did an endurance tempo run with Joseph and Jacob with 3 miles out at a bit sub-7:00 average, and then harder on the way back. On the way back Joseph got a side ache, so it was not that fast, but it was good to get the distance in at a brisk pace. Our total time was 39:40, 20:50 out, 18:50 back. Stephen redeemed himself and was able to make it to 2 miles in 14:10 and then kept a decent pace on the way back with William's help.

Benjamin did 6x0.625 alternating directions with 0.125 recovery. His uphill range was 3:14-3:19, downhill 2:58-3:05. I was happy with the result.
Leg 1:Distance4.000Time30:40.90Pace7:40.23
With Julia.
Leg 2:Distance6.000Time39:40.80Pace6:36.80
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:49.90Pace6:56.63
Cumilative:Distance3.000Time20:49.90Pace6:56.63
Split 2:Distance3.000Time18:50.90Pace6:16.97
Cumilative:Distance6.000Time39:40.80Pace6:36.80
 
Leg 3:Distance0.930Time7:32.80Pace8:06.88
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:10.70Pace8:10.70
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.5912.12

Fast Running Friend Workout - 2020-01-30 08:48:40
Workout Totals: Distance12.124Time1:34:33.00Pace7:47.91
Total of 12, easy runs with pickups for everybody.
Leg 1:Distance0.938Time7:30.10Pace7:59.85
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.124Time0:38.90Pace5:13.71
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time7:58.20Pace7:58.20
Leg 6:Distance4.000Time31:44.40Pace7:56.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.20Pace8:08.39
Cumilative:Distance2.050Time16:41.20Pace8:08.39
Split 2:Distance0.250Time1:23.10Pace5:32.40
Cumilative:Distance2.300Time18:04.30Pace7:51.43
Split 3:Distance1.545Time12:48.50Pace8:17.41
Cumilative:Distance3.845Time30:52.80Pace8:01.87
Split 4:Distance0.155Time0:51.60Pace5:32.90
Cumilative:Distance4.000Time31:44.40Pace7:56.10
 
Leg 7:Distance2.000Time14:38.00Pace7:19.00
Alone.
Leg 8:Distance4.000Time31:45.00Pace7:56.25
With Julia.

Neon Crocs 1 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.000.6512.18

Fast Running Friend Workout - 2020-01-31 16:27:59
Workout Totals: Distance12.178Time1:31:14.20Pace7:29.52
Total of 12, usual runs with pickups, Matthew did 200 on the track in 38.0 - new PR, and he also did 2x100 18.3, 18.2.
Leg 1:Distance0.930Time7:21.00Pace7:54.19
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.124Time0:38.00Pace5:06.45
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.30Pace4:55.16
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.20Pace4:53.55
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:05.70Pace8:05.70
With Joseph, Jacob, and Matthew.
Leg 6:Distance4.000Time30:42.40Pace7:40.60
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:53.10Pace7:44.93
Cumilative:Distance2.050Time15:53.10Pace7:44.93
Split 2:Distance0.250Time1:20.80Pace5:23.20
Cumilative:Distance2.300Time17:13.90Pace7:29.52
Split 3:Distance1.545Time12:32.10Pace8:06.80
Cumilative:Distance3.845Time29:46.00Pace7:44.50
Split 4:Distance0.155Time0:56.40Pace6:03.87
Cumilative:Distance4.000Time30:42.40Pace7:40.60
 
Leg 7:Distance6.000Time43:50.60Pace7:18.43
Alone.

Neon Crocs 1 Miles: 12.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.056.000.000.0016.05

Fast Running Friend Workout - 2020-02-01 09:49:57
Workout Totals: Distance16.050Time1:56:40.90Pace7:16.19
Total of 16 miles. Matthew did 3 with a 1 mile "tempo run" on the track in 6:35, almost got his record. Great splits - 1:38, 1:40, 1:40, 1:35. Joseph and Jacob did a total of 9 ending with a 6 mile tempo run with the first 3 uphill at 6:40 pace, and then we tried to run 6:00 on the way back, but they just did not have it, so we averaged 6:15. Benjamin did 2x3 10:05, I think 9:58, and the last in 9:52 down the canyon. Zach did 3x1 mile with him.

Stephen ran the first mile with us for the tempo in 6:43, William did the first 2 in 13:19, then they finished their Saturday long runs.
Leg 1:Distance1.050Time8:00.20Pace7:37.33
With Matthew, Joseph, and Jacob.
Leg 2:Distance1.000Time6:35.10Pace6:35.10
With Matthew, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew, Joseph, and Jacob.
Leg 4:Distance6.000Time38:46.70Pace6:27.78
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:01.50Pace6:40.50
Cumilative:Distance3.000Time20:01.50Pace6:40.50
Split 2:Distance3.000Time18:45.20Pace6:15.07
Cumilative:Distance6.000Time38:46.70Pace6:27.78
 
Leg 5:Distance3.000Time24:33.80Pace8:11.27
With Benjamin.
Leg 6:Distance4.000Time31:03.90Pace7:45.98
With Julia.

Neon Crocs 1 Miles: 16.05
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. Fast Sunday. I think I got a nap in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2020-02-03 16:22:01
Workout Totals: Distance9.000Time1:07:22.20Pace7:29.13
Decided to take an easy day today as a precaution, ran only 9. Had the kids take it easy as well and run fewer miles than normal. It was cold and windy, and the change from Saturday was very sudden. When the weather changes like that, the chances of picking up are cold are higher. So reduced mileage to keep the immune system going strong.
Leg 1:Distance4.000Time30:08.30Pace7:32.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.000Time37:13.90Pace7:26.78
Part with the kids, part alone.

Neon Crocs 1 Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.4712.07

Fast Running Friend Workout - 2020-02-04 09:55:34
Workout Totals: Distance12.062Time1:34:46.70Pace7:51.46
Back to the normal mileage, though it was very snowy in the morning. Did the usual pickups.
Leg 1:Distance4.000Time33:02.30Pace8:15.57
With Julia.
Leg 2:Distance1.000Time8:08.30Pace8:08.30
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance2.000Time14:56.10Pace7:28.05
Alone.
Leg 6:Distance4.000Time30:36.60Pace7:39.15
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:43.40Pace7:40.20
Cumilative:Distance2.050Time15:43.40Pace7:40.20
Split 2:Distance0.250Time1:22.20Pace5:28.80
Cumilative:Distance2.300Time17:05.60Pace7:25.91
Split 3:Distance1.545Time12:38.70Pace8:11.07
Cumilative:Distance3.845Time29:44.30Pace7:44.06
Split 4:Distance0.155Time0:52.30Pace5:37.42
Cumilative:Distance4.000Time30:36.60Pace7:39.15
 

Neon Crocs 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.379.97

Fast Running Friend Workout - 2020-02-05 12:28:09
Workout Totals: Distance9.967Time1:14:56.50Pace7:31.14
Usual runs today, total of 12 for me, usual distances for the kids.
Leg 1:Distance1.000Time7:39.60Pace7:39.60
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.062Time0:18.80Pace5:03.23
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:43.30Pace7:43.30
With Joseph, Jacob, and Matthew.
Leg 4:Distance3.905Time30:15.70Pace7:44.97
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:49.30Pace7:43.07
Cumilative:Distance2.050Time15:49.30Pace7:43.07
Split 2:Distance0.155Time1:18.30Pace8:25.16
Cumilative:Distance2.205Time17:07.60Pace7:46.03
Split 3:Distance1.545Time12:16.70Pace7:56.83
Cumilative:Distance3.750Time29:24.30Pace7:50.48
Split 4:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance3.905Time30:15.70Pace7:44.97
 
Leg 5:Distance4.000Time28:59.10Pace7:14.77
Alone.

Neon Crocs 1 Miles: 9.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.1610.01

Fast Running Friend Workout - 2020-02-06 10:13:48
Workout Totals: Distance10.000Time1:23:28.40Pace8:20.84
A bit of a taper for the 10 K for myself and for the kids.
Leg 1:Distance4.000Time35:49.70Pace8:57.42
With Julia.
Leg 2:Distance6.000Time47:38.70Pace7:56.45
Alone.
Split 1:Distance5.845Time46:48.50Pace8:00.50
Cumilative:Distance5.845Time46:48.50Pace8:00.50
Split 2:Distance0.155Time0:50.20Pace5:23.87
Cumilative:Distance6.000Time47:38.70Pace7:56.45
 

Neon Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.160.068.32

Fast Running Friend Workout - 2020-02-07 08:52:50
Workout Totals: Distance8.312Time1:07:52.70Pace8:09.98
Taper before the race tomorrow.
Leg 1:Distance4.000Time34:17.90Pace8:34.48
With Julia.
Leg 2:Distance0.250Time2:25.70Pace9:42.80
With Bella.
Leg 3:Distance2.062Time15:31.90Pace7:31.94
With Joseph, Jacob, William (I think), Stephen, and Matthew.
Split 1:Distance1.000Time7:40.70Pace7:40.70
Cumilative:Distance1.000Time7:40.70Pace7:40.70
Split 2:Distance0.062Time0:19.10Pace5:08.06
Cumilative:Distance1.062Time7:59.80Pace7:31.79
Split 3:Distance1.000Time7:32.10Pace7:32.10
Cumilative:Distance2.062Time15:31.90Pace7:31.94
 
Leg 4:Distance2.000Time15:37.20Pace7:48.60
With Stephen.
Split 1:Distance1.845Time14:40.70Pace7:57.34
Cumilative:Distance1.845Time14:40.70Pace7:57.34
Split 2:Distance0.155Time0:56.50Pace6:04.52
Cumilative:Distance2.000Time15:37.20Pace7:48.60
 

Neon Crocs 1 Miles: 8.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: SLC Track Club Winter Series 10 K (6.214 Miles) 00:38:11, Place overall: 19, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.410.006.210.0015.62

Fast Running Friend Workout - 2020-02-08 09:25:16
Workout Totals: Distance15.628Time1:57:03.00Pace7:29.39
SLC Track Club 10K, 38:11, 19th overall, 8th master.

Top finishers:

1;Travis Morrison;27;00:32:01.2
2;Benjamin Pachev;20;00:32:33.0
3;Fritz Van De Kamp;40;00:32:35.8
4;Teren Jameson;42;00:33:45.0
5;Ben Smith;25;00:33:52.7
6;Nathan Hornok;41;00:33:55.0
7;Melchor Suaste;42;00:34:13.5
8;Albert Wint;40;00:35:41.4
9;Matthew Gulden;32;00:35:59.8
10;Charles Lambrix;32;00:36:21.4
11;Riley McCarter;19;00:36:41.0
12;Kyle Barrett;31;00:36:46.1
13;David Nierenberg;37;00:37:00.7
14;David Taylor;51;00:37:13.3
15;Stephen Robinson;44;00:37:18.8
16;Scott Daw;34;00:37:29.0
17;STEPHEN GLOD;18;00:37:59.8
18;Taylor Call;26;00:38:04.7
19;Alexander Pachev;46;00:38:11.2
20;Levi Pace;36;00:38:44.0
21;Jon Hansen;30;00:38:53.8
22;Mark Payne;47;00:39:08.0
23;Janel Zick;28;00:39:09.6
24;Jacob Pachev;13;00:39:12.2
25;Christina Perry;38;00:39:34.9
26;Joseph Pachev;15;00:39:39.5
27;Ryan Timme;32;00:39:43.7
28;Daniel Haway;42;00:39:56.2
29;Soren Moller;49;00:40:14.3
30;Spencer Holt;42;00:40:21.2
31;Bill Cobler;56;00:40:21.3
32;William Pachev;11;00:40:24.1
33;Jessica Stanford;50;00:40:31.5

This race reminded me of the frequently told story about having to walk to school uphill in the snow both ways. On the way out we had some headwind, so I was hoping that after the first half in 18:28 I would at least be able to run 18:45 for the second half if not faster. Unfortunately, the wind turn around right around the time we did, and with about 2 miles to go started blowing with vengeance destroying all hopes of any kind of a reasonable time over the last 2 miles. So my last 5 K was a glorious 19:43 which featured a 6:30 closing mile, and that while drafting all the way behind Taylor Call who caught up to me with a bit over 1 mile to go.

Benjamin had great race, though, and ran a flat road 10 K PR in spite of the conditions. As expected, Travis Morrison (1:04/2:16 guy) pulled ahead from the field, but he was not that far ahead at the turnaround (around 15:40 or so). Benjamin had around 16:07 and was together with Fritz with Teren, Ben Smith, Nate Hornok, and Mel not too far behind. Coming back Benjamin tried to run away, and dropped everybody except Fritz. Then with a mile to go, as Fritz caught up, Benjamin got behind him, and drafted for half a mile. Then Benjamin made his final move and was able to gap Fritz by a few seconds by the finishing closing with a very impressive 5:29 mile for the conditions. He ran 16:26 for the closing 5 K, only a bit slower than Travis, who originally was hoping for 30:00, which was ambitious for a solo effort at altitude, but still should have been under 31:00 or at least close. He could only manage 32:01 in those conditions.

Jacob did OK for the first 4 miles, then started fading, and then the wind did him in, and he got 39:12. Joseph dropped back at around 2 miles, and finished in 39:39.

William, however, had a great race. Somehow in spite of the wind he was able to run 40:24, which is his new PR, and a new course record for 11 and under.
Leg 1:Distance2.264Time18:06.70Pace7:59.99
Warm-up with Benjamin, part with Joseph, Jacob, and William.
Leg 2:Distance6.214Time40:26.50Pace6:30.49
The race.
Split 1:Distance6.214Time38:11.80Pace6:08.81
Cumilative:Distance6.214Time38:11.80Pace6:08.81
My time.
Split 2:Distance0.000Time1:01.50Pace0:00.00
Cumilative:Distance6.214Time39:13.30Pace6:18.71
Jacob.
Split 3:Distance0.000Time0:27.10Pace0:00.00
Cumilative:Distance6.214Time39:40.40Pace6:23.07
Joseph.
Split 4:Distance0.000Time0:46.10Pace0:00.00
Cumilative:Distance6.214Time40:26.50Pace6:30.49
William.
 
Leg 3:Distance4.100Time34:36.50Pace8:26.46
Cool-down with Benjamin.
Leg 4:Distance1.050Time8:43.90Pace8:18.95
With Stephen and Matthew.
Leg 5:Distance1.000Time7:08.90Pace7:08.90
With Stephen and Matthew.
Leg 6:Distance1.000Time8:00.50Pace8:00.50
With Stephen and Matthew.

Neon Crocs 1 Miles: 15.63
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.4710.07

Fast Running Friend Workout - 2020-02-10 08:58:15
Workout Totals: Distance10.062Time1:18:34.80Pace7:48.57
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:33.00Pace7:53.25
With Julia.
Leg 2:Distance2.062Time15:33.60Pace7:32.76
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time7:43.30Pace7:43.30
Cumilative:Distance1.000Time7:43.30Pace7:43.30
Split 2:Distance0.062Time0:18.60Pace5:00.00
Cumilative:Distance1.062Time8:01.90Pace7:33.77
Split 3:Distance1.000Time7:31.70Pace7:31.70
Cumilative:Distance2.062Time15:33.60Pace7:32.76
 
Leg 3:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:33.50Pace8:04.63
Cumilative:Distance2.050Time16:33.50Pace8:04.63
Split 2:Distance0.250Time1:23.20Pace5:32.80
Cumilative:Distance2.300Time17:56.70Pace7:48.13
Split 3:Distance1.545Time12:34.30Pace8:08.22
Cumilative:Distance3.845Time30:31.00Pace7:56.20
Split 4:Distance0.155Time0:57.20Pace6:09.03
Cumilative:Distance4.000Time31:28.20Pace7:52.05
 
Leg 4:Distance0.000Time0:00.00Pace0:00.00
I think this was with Jenny.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 10.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.160.3712.06

Fast Running Friend Workout - 2020-02-11 15:05:35
Workout Totals: Distance12.054Time1:32:34.60Pace7:40.81
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:55.00Pace7:58.75
With Julia.
Leg 2:Distance2.054Time15:21.60Pace7:28.69
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:04.90Pace7:36.88
Cumilative:Distance0.930Time7:04.90Pace7:36.88
Split 2:Distance0.124Time0:39.80Pace5:20.97
Cumilative:Distance1.054Time7:44.70Pace7:20.89
Split 3:Distance1.000Time7:36.90Pace7:36.90
Cumilative:Distance2.054Time15:21.60Pace7:28.69
 
Leg 3:Distance4.000Time30:29.70Pace7:37.43
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:57.20Pace7:46.93
Cumilative:Distance2.050Time15:57.20Pace7:46.93
Split 2:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance2.300Time17:17.90Pace7:31.26
Split 3:Distance1.545Time12:14.40Pace7:55.34
Cumilative:Distance3.845Time29:32.30Pace7:40.94
Split 4:Distance0.155Time0:57.40Pace6:10.32
Cumilative:Distance4.000Time30:29.70Pace7:37.43
 
Leg 4:Distance2.000Time14:48.30Pace7:24.15
Alone.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.933.003.000.1212.05

Fast Running Friend Workout - 2020-02-12 09:02:14
Workout Totals: Distance12.054Time1:26:11.50Pace7:09.03
12 total, did a workout with Jacob, 6 miles from the house out and back with 6:40 target on the way out, and whatever we've got on the way back. Joseph made it to the turnaround with us, and on the way back he was just not moving, so we picked it up to a bit sub-6:00 at 3.5 mark. We ended up with 38:06 for the whole thing. William ran the first 2 miles going out with us, Stephen the first 0.5. Stephen's foot has been hurting lately.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Julia.
Leg 2:Distance2.054Time15:52.30Pace7:43.63
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.80Pace8:10.11
Cumilative:Distance0.930Time7:35.80Pace8:10.11
Split 2:Distance0.124Time0:38.90Pace5:13.71
Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time7:37.60Pace7:37.60
Cumilative:Distance2.054Time15:52.30Pace7:43.63
 
Leg 3:Distance6.000Time38:06.10Pace6:21.02
With Jacob, part with Joseph, William, and Stephen.
Split 1:Distance3.000Time19:59.70Pace6:39.90
Cumilative:Distance3.000Time19:59.70Pace6:39.90
Split 2:Distance3.000Time18:06.40Pace6:02.13
Cumilative:Distance6.000Time38:06.10Pace6:21.02
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.936.000.000.1212.05

Fast Running Friend Workout - 2020-02-13 10:12:36
Workout Totals: Distance12.054Time1:25:21.60Pace7:04.89
12 total for me. Usual day for the boys, except Joseph, who did the redemption workout of yesterday. He was able to do 6:20 pace on the way back this time.
Leg 1:Distance4.000Time30:34.70Pace7:38.68
With Julia.
Leg 2:Distance2.054Time15:52.70Pace7:43.83
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:31.90Pace8:05.91
Cumilative:Distance0.930Time7:31.90Pace8:05.91
Split 2:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance1.054Time8:10.70Pace7:45.56
Split 3:Distance1.000Time7:42.00Pace7:42.00
Cumilative:Distance2.054Time15:52.70Pace7:43.83
 
Leg 3:Distance6.000Time38:54.20Pace6:29.03
With Joseph.
Split 1:Distance3.000Time19:53.00Pace6:37.67
Cumilative:Distance3.000Time19:53.00Pace6:37.67
Split 2:Distance3.000Time19:01.20Pace6:20.40
Cumilative:Distance6.000Time38:54.20Pace6:29.03
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-14 09:55:28
Workout Totals: Distance12.054Time1:35:10.80Pace7:53.77
12 total, easy pace for the most part. William and Stephen did pickups.
Leg 1:Distance4.000Time32:02.20Pace8:00.55
With Julia.
Leg 2:Distance2.054Time15:50.00Pace7:42.51
With Joseph, Matthew, William, and Stephen.
Split 1:Distance0.930Time7:26.00Pace7:59.57
Cumilative:Distance0.930Time7:26.00Pace7:59.57
Split 2:Distance0.124Time0:39.00Pace5:14.52
Cumilative:Distance1.054Time8:05.00Pace7:40.15
Split 3:Distance1.000Time7:45.00Pace7:45.00
Cumilative:Distance2.054Time15:50.00Pace7:42.51
 
Leg 3:Distance6.000Time47:18.60Pace7:53.10
With Jacob.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.053.002.000.0016.05

Fast Running Friend Workout - 2020-02-15 10:26:33
Workout Totals: Distance16.050Time2:02:13.20Pace7:36.90
Total of 16 miles. Matthew broke 6:30 in the mile for the first time. We were not planning on a mile time trial, just a 1 mile tempo run on the track. However, he was feeling strong and ran the splits of 97, 98, 98, and 92 to get 6:26.2 total. This is actually our family record for 7 and under, and he still has until the end of December to improve it. I am hoping he can push it to sub-6:00, but we will see - he develops in hops.

Then I did a workout with William - 2x2 miles down with 1 mile uphill recovery, first in 12:23, and last in 11:54.

Benjamin did the first one with us, and for the second ran 9:55. Joseph and Jacob ran with us in the first interval for the first 2 miles, and then closed with a 5:34.
Leg 1:Distance1.050Time8:31.80Pace8:07.43
Warm-up with Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance1.000Time6:26.20Pace6:26.20
Matthew's time trial.
Leg 3:Distance1.000Time8:27.80Pace8:27.80
Cool-down with Joseph, Jacob, Benjamin, and Matthew.
Leg 4:Distance0.250Time2:17.50Pace9:10.00
With Bella.
Leg 5:Distance1.000Time8:55.20Pace8:55.20
Warm-up with Benjamin, Joseph, Jacob, and William, part with Stephen.
Leg 6:Distance5.000Time33:35.20Pace6:43.04
Workout with William, part with Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time12:23.80Pace6:11.90
Cumilative:Distance2.000Time12:23.80Pace6:11.90
Split 2:Distance1.000Time9:16.60Pace9:16.60
Cumilative:Distance3.000Time21:40.40Pace7:13.47
Split 3:Distance2.000Time11:54.80Pace5:57.40
Cumilative:Distance5.000Time33:35.20Pace6:43.04
 
Leg 7:Distance2.750Time21:50.60Pace7:56.58
Cool-down with Benjamin.
Leg 8:Distance4.000Time32:08.90Pace8:02.23
Part with Julia, part alone.

Neon Crocs 1 Miles: 16.05
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.

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

Fast Running Friend Workout - 2020-02-17 12:50:50
Workout Totals: Distance12.054Time1:33:06.40Pace7:43.45
Usual runs, mostly easy pace.
Leg 1:Distance4.000Time31:22.80Pace7:50.70
With Julia.
Leg 2:Distance2.054Time16:29.00Pace8:01.50
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.50Pace8:09.78
Cumilative:Distance0.930Time7:35.50Pace8:09.78
Split 2:Distance0.124Time0:39.20Pace5:16.13
Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time8:14.30Pace8:14.30
Cumilative:Distance2.054Time16:29.00Pace8:01.50
 
Leg 3:Distance2.000Time14:37.20Pace7:18.60
I think this was alone.
Leg 4:Distance4.000Time30:37.40Pace7:39.35
Do not remember if I was alone or ran with somebody.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.002.000.1212.05

Fast Running Friend Workout - 2020-02-18 12:54:55
Workout Totals: Distance12.054Time1:28:45.30Pace7:21.79
Total of 12. Did 2 miles from the canyon to the house with Joseph and Jacob in 11:49.
Leg 1:Distance2.054Time16:00.30Pace7:47.53
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:13.00Pace7:45.59
Cumilative:Distance0.930Time7:13.00Pace7:45.59
Split 2:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance1.054Time7:51.80Pace7:27.63
Split 3:Distance1.000Time8:08.50Pace8:08.50
Cumilative:Distance2.054Time16:00.30Pace7:47.53
 
Leg 2:Distance6.000Time42:10.40Pace7:01.73
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance4.000Time30:21.20Pace7:35.30
Cumilative:Distance4.000Time30:21.20Pace7:35.30
Split 2:Distance2.000Time11:49.20Pace5:54.60
Cumilative:Distance6.000Time42:10.40Pace7:01.73
 
Leg 3:Distance4.000Time30:34.60Pace7:38.65
Part alone, part with Julia.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.000.000.1210.05

Fast Running Friend Workout - 2020-02-19 08:55:48
Workout Totals: Distance10.054Time1:19:25.80Pace7:54.02
Total of 10 for me, 5 for Joseph and Jacob, and 3 for William, usual distances for others. We are starting a small taper for the 15 K.
Leg 1:Distance4.000Time31:55.50Pace7:58.88
With Julia.
Leg 2:Distance2.054Time16:19.70Pace7:56.97
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:32.40Pace8:06.45
Cumilative:Distance0.930Time7:32.40Pace8:06.45
Split 2:Distance0.124Time0:39.10Pace5:15.32
Cumilative:Distance1.054Time8:11.50Pace7:46.32
Split 3:Distance1.000Time8:08.20Pace8:08.20
Cumilative:Distance2.054Time16:19.70Pace7:56.97
 
Leg 3:Distance3.000Time23:51.30Pace7:57.10
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:19.30Pace7:19.30
With Stephen.

Neon Crocs 1 Miles: 10.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.930.000.000.129.05

Fast Running Friend Workout - 2020-02-20 15:58:06
Workout Totals: Distance9.054Time1:11:49.00Pace7:55.92
Total of 9. Tapering for the 15 K. Matthew ran a 200 PR - 37.8.
Leg 1:Distance2.054Time15:55.30Pace7:45.09
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:34.50Pace8:08.71
Cumilative:Distance0.930Time7:34.50Pace8:08.71
Split 2:Distance0.124Time0:37.80Pace5:04.84
Cumilative:Distance1.054Time8:12.30Pace7:47.08
Split 3:Distance1.000Time7:43.00Pace7:43.00
Cumilative:Distance2.054Time15:55.30Pace7:45.09
 
Leg 2:Distance3.000Time23:53.10Pace7:57.70
With Joseph, Jacob, and William, part with Stephen.
Leg 3:Distance4.000Time32:00.60Pace8:00.15
With Jenny and Julia.

Neon Crocs 1 Miles: 9.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.258.30

Fast Running Friend Workout - 2020-02-21 08:46:44
Workout Totals: Distance8.298Time1:07:03.60Pace8:04.89
Total of 8, tapering for the 15 K. Joseph, Jacob, and William also were tapering, ran only 2 miles. Matthew ran a 400 PR on the track - 81.5. He started out very fast, 37 high, did not time it exactly, but was probably a repeat of his PR, then faced and ran 43 high for the last 200.
Leg 1:Distance4.000Time33:27.40Pace8:21.85
With Julia.
Leg 2:Distance1.050Time8:47.10Pace8:22.00
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:21.50Pace5:28.63
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 5:Distance2.000Time15:43.50Pace7:51.75
With Stephen.

Neon Crocs 1 Miles: 8.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: SLC Track Club Winter Series 15 K (9.321 Miles) 00:56:55, Place overall: 16, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.849.320.0020.31

Fast Running Friend Workout - 2020-02-22 08:36:55
Workout Totals: Distance20.314Time2:31:54.40Pace7:28.68
SLC Track Club 15 K, 56:55, 16th overall, 8th master. Top results:

Place Overall;Name;Gender;Age;Time
1;Benjamin Pachev;m;21;00:48:38.1
2;Fritz Van De Kamp;m;40;00:48:56.2
3;Jace Nye;m;35;00:50:21.8
4;Teren Jameson;m;42;00:51:12.2
5;Nathan Hornok;m;41;00:51:17.1
6;Melchor Suaste;m;42;00:51:27.9
7;Albert Wint;m;40;00:52:02.2
8;Matthew Gulden;m;32;00:53:23.8
9;Kyle Barrett;m;31;00:54:50.5
10;Thatcher Olson;m;29;00:55:02.6
11;David Taylor;m;51;00:55:10.1
12;Levi Pace;m;36;00:56:00.1
13;Stephen Robinson;m;44;00:56:10.1
14;David Nierenberg;m;37;00:56:31.2
15;Taylor Call;m;26;00:56:53.3
16;Alexander Pachev;m;46;00:56:55.0
17;Riley McCarter;m;19;00:57:04.2
18;Daniel Haway;m;42;00:57:36.0
19;STEPHEN GLOD;m;18;00:57:43.0
20;Scott Daw;m;34;00:58:10.9
21;Jacob Pachev;m;13;00:58:22.0
22;Christina Perry;f;38;00:58:23.4
23;Mark Payne;m;47;00:58:46.2
24;Jon Hansen;m;30;00:59:06.5
25;Janel Zick;f;28;00:59:09.5
26;Bill Cobler;m;56;00:59:29.0
27;Soren Moller;m;49;01:00:04.5
28;Ryan Timme;m;32;01:00:18.7
29;Jessica Stanford;f;50;01:00:41.1
30;Rob Murphy;m;55;01:00:54.6
31;Joseph Pachev;m;15;01:01:07.6
32;David Johnson;m;38;01:01:37.7
33;Rebecca Bennion;f;39;01:02:06.2
34;Lawrence Cannon;m;47;01:02:28.1
35;Natasha Hoffman;f;28;01:02:45.6
36;William Pachev;m;11;01:03:05.2

Benjamin ran 48:38, which is a course record for the 20-24 age division beating the previous record of John Coyle of 49:12 from 2014.

In the process he pulled/pushed Fritz Van De Kamp to the master's course record, and I believe all time personal best for the course as well. Fritz finished in 48:56.

Knowing that Fritz is fairly consistent and had run a fairly recent low 1:07 half, I figured if Benjamin could keep up with Fritz for most of the race, and maybe, if luck would have it, using the youth to his advantage in the kick, pull away in the last half mile, it would be a very good result. So I told him to run with Fritz, and then see what happens.

Very soon from the start Benjamin and Fritz separated themselves from the rest of the rather formidable field, and were averaging 5:16-5:17 pace, right on target for John's course record. They went through the first 5 K in 16:20, and had 24:34 at half way, on pace for 49:08. Then after seeing a 5:18 split for mile 5, Benjamin shifted gears and ran a 5:13, with around 32:40 at the 10 K mark, followed by I think around 5:08, which was now outside of Fritz's range.

In the last mile, in spite of having run 8+ already at a very brisk pace, he dug deeper and found a 5:03, which gives him 15:58 for the closing 5 K. So 5:14 average for 9+ miles on and out and back course at 4200 feet. I am estimating this is worth about 1:06:30 half on a good flat sea-level course. Now his speed it getting to the point where we can started thinking about a sub-2:19 marathon (previous Olympic Trials Qualifier, not sure what will happen in 2024), but we need to work on impact resilience. He ran 30 miles a week on his mission, and since returning gradually ramped it up to 76 a week, which right now seems to be a sweet spot as he is still improving. But eventually we will need to up it to at least 90 to run a good marathon.

My goal was under 57:00, and I was able to get it with 56:55. I started out with Chad and a few other runners, and we went through the first mile in 5:59 which was just perfect, but then they picked it up and we went through the 5 K in 18:29 which now was too fast, but there was nobody behind that I could trust to keep a steady pace, so I went with them. After that, Jacob and I backed off to a slower pace and started running somewhere around 6:10. We had 28:04 half way through. Around 5 miles Taylor Call caught up to us, and we went with him. Jacob made it with us to 6 miles, then he was out of gas, but at least he ran a 10 K PR of around 37:43-45. We had 37:40.

In the last 5 K, I felt Taylor was slowing down too much, so I gave it a push and dropped him, but then I got a side ache and slowed down enough for him to catch me. I was able to speed up and go with him, though he outkicked me by 2 seconds at the end.

Jacob suffered a lot in the last 5 K, but was able to finish in 58:22. Joseph paced William through the first half in 30:37, then sped up, but not by much, and ran 1:01:07 for the whole thing. William ran 1:03:05.

Later in the evening I ran more with the non-racing kids, which gave me the total of 20+ miles.

Mary broke 9:00 for the first time today with 8:56.4 on our out and back mile course. Her splits were 2:25, 2:21, 2:10, and 2:00.
Leg 1:Distance2.000Time16:18.20Pace8:09.10
Warm-up with Benjamin and Dave Taylor, part with Joseph, Jacob, and William.
Leg 2:Distance9.321Time1:03:06.20Pace6:46.20
15 K race.
Split 1:Distance9.321Time56:56.00Pace6:06.48
Cumilative:Distance9.321Time56:56.00Pace6:06.48
15 K - my time.
Split 2:Distance0.000Time1:27.80Pace0:00.00
Cumilative:Distance9.321Time58:23.80Pace6:15.90
Jacob.
Split 3:Distance0.000Time4:42.40Pace0:00.00
Cumilative:Distance9.321Time1:03:06.20Pace6:46.20
William.
 
Leg 3:Distance4.100Time32:53.50Pace8:01.34
Cool-down with Benjamin and Dave Taylor.
Leg 4:Distance1.050Time8:35.20Pace8:10.67
With Stephen and Matthew.
Leg 5:Distance0.843Time6:44.80Pace8:00.19
With Stephen and Matthew.
Leg 6:Distance1.000Time8:27.70Pace8:27.70
With Stephen and Matthew.
Leg 7:Distance1.000Time8:56.40Pace8:56.40
With Stephen, Jenny, and Mary.
Leg 8:Distance1.000Time6:52.40Pace6:52.40
With Stephen and Jenny.

Neon Crocs 1 Miles: 20.31
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. Taught a lesson in the Elder's Quorum. The lesson was on Elder Ballard's talk on self-control from the last General Conference. With this being the Red Army anniversary, combined with the subject of the talk, I just had to start with with a joke.

There is a famous Soviet-era movie Seventeen Blinks of Spring about a Russian spy that has inflitrated the German ranks during the Second World War  known by the name of Strilitz to the Germans, but his real name is Colonel Isayev. Russians like to make up jokes about famous TV characters. Those jokes often have a political message expressing frustration with the system they live under. So here is the one that I told to start my lesson.

It is February 23. Strilitz locks hims in his apartment, puts the blinds down, and pulls out a case of vodka. A voice behind the scenes announces - "Only once a year did Colonel Isayev permitted himself to remember that he is a Soviet army officer."

 

 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-24 16:20:32
Workout Totals: Distance12.054Time1:32:08.20Pace7:38.62
Easy runs, usual distances, total of 12.
Leg 1:Distance2.054Time15:46.90Pace7:41.00
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:14.00Pace7:46.67
Cumilative:Distance0.930Time7:14.00Pace7:46.67
Split 2:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance1.054Time7:53.70Pace7:29.43
Split 3:Distance1.000Time7:53.20Pace7:53.20
Cumilative:Distance2.054Time15:46.90Pace7:41.00
 
Leg 2:Distance6.000Time43:51.90Pace7:18.65
Part with the kids, part alone.
Leg 3:Distance4.000Time32:29.40Pace8:07.35
With Jenny and Julia.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-25 09:01:05
Workout Totals: Distance12.054Time1:37:10.40Pace8:03.69
Total of 12. Did pickups. Matthew set a record in the 200 on the track - 37.2, William set a record in the uphill sprint - 48.3.
Leg 1:Distance4.000Time33:41.90Pace8:25.48
With Julia.
Leg 2:Distance2.054Time16:32.50Pace8:03.20
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:40.60Pace8:15.27
Cumilative:Distance0.930Time7:40.60Pace8:15.27
Split 2:Distance0.124Time0:37.20Pace5:00.00
Cumilative:Distance1.054Time8:17.80Pace7:52.30
Split 3:Distance1.000Time8:14.70Pace8:14.70
Cumilative:Distance2.054Time16:32.50Pace8:03.20
 
Leg 3:Distance4.000Time31:55.90Pace7:58.98
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.70Pace8:08.63
Cumilative:Distance2.050Time16:41.70Pace8:08.63
Split 2:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance2.300Time18:03.10Pace7:50.91
Split 3:Distance1.545Time13:04.50Pace8:27.77
Cumilative:Distance3.845Time31:07.60Pace8:05.72
Split 4:Distance0.155Time0:48.30Pace5:11.61
Cumilative:Distance4.000Time31:55.90Pace7:58.98
 
Leg 4:Distance2.000Time15:00.10Pace7:30.05
Alone.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-26 10:59:24
Workout Totals: Distance12.054Time1:36:40.40Pace8:01.20
 
Leg 1:Distance4.000Time32:16.50Pace8:04.12
With Julia.
Leg 2:Distance2.054Time16:34.70Pace8:04.27
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:43.50Pace8:18.39
Cumilative:Distance0.930Time7:43.50Pace8:18.39
Split 2:Distance0.124Time0:37.80Pace5:04.84
Cumilative:Distance1.054Time8:21.30Pace7:55.62
Split 3:Distance1.000Time8:13.40Pace8:13.40
Cumilative:Distance2.054Time16:34.70Pace8:04.27
 
Leg 3:Distance6.000Time47:49.20Pace7:58.20
With Jacob.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.2512.30

Fast Running Friend Workout - 2020-02-27 16:23:29
Workout Totals: Distance12.298Time1:37:30.20Pace7:55.70
Usual runs, except Matthew did a 400 time trial on the track, almost broke 80, ran 80.6. This time he paced it more evenly - 18 high, 39, 59 high, and 21 for the last 100.
Leg 1:Distance1.050Time8:36.10Pace8:11.52
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.248Time1:20.60Pace5:25.00
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:53.60Pace7:53.60
With Joseph, Jacob, and Matthew.
Leg 4:Distance6.000Time46:08.30Pace7:41.38
Part with Joseph, Jacob, William, and Stephen, part alone.
Leg 5:Distance4.000Time33:31.60Pace8:22.90
With Jenny and Julia.

Neon Crocs 1 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.1210.37

Fast Running Friend Workout - 2020-02-28 15:55:40
Workout Totals: Distance10.374Time1:24:28.60Pace8:08.59
Usual runs for the kids, a bit less for me, about 10 total.
Leg 1:Distance2.124Time17:17.30Pace8:08.37
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time8:01.70Pace8:01.70
Cumilative:Distance1.000Time8:01.70Pace8:01.70
Split 2:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance1.124Time8:42.50Pace7:44.86
Split 3:Distance1.000Time8:34.80Pace8:34.80
Cumilative:Distance2.124Time17:17.30Pace8:08.37
 
Leg 2:Distance4.000Time31:57.20Pace7:59.30
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.000Time32:58.10Pace8:14.52
With Jenny and Julia.
Leg 4:Distance0.250Time2:16.00Pace9:04.00
With Bella.

Neon Crocs 1 Miles: 10.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.821.004.000.2516.07

Fast Running Friend Workout - 2020-02-29 10:06:21
Workout Totals: Distance16.068Time1:57:42.60Pace7:19.54
Total of 16 miles for me. Paced William in a track 400 time trial in 72.5 - new PR. Paced Matthew in his 1 mile track "tempo run" in 6:36. Did 2x2 miles, first one in 11:32 down the canyon with Jacob, second one at very end of everything going down for 1.25 and up for 0.75 in 12:11.

Ethan came and did a video shoot of all of us running for his school film project, then filmed Benjamin during his workout.

Benjamin did 3x3 in the canyon, down in 15:54, up in 17:00, then down in 15:26.
Leg 1:Distance0.500Time4:34.00Pace9:08.00
Video shoot with the family for Ethan.
Leg 2:Distance1.050Time8:48.80Pace8:23.62
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:12.50Pace4:52.34
With Joseph, Jacob, and William - 400 time trial.
Leg 4:Distance0.250Time2:18.80Pace9:15.20
Recovery with Joseph, Jacob, and William.
Leg 5:Distance1.000Time6:36.80Pace6:36.80
Matthew's "tempo run" with Joseph, Jacob, William, and Stephen.
Leg 6:Distance1.000Time8:20.40Pace8:20.40
Leg 7:Distance12.020Time1:25:51.30Pace7:08.56
Part with Joseph and Jacob, part alone.
Split 1:Distance1.000Time7:56.20Pace7:56.20
Cumilative:Distance1.000Time7:56.20Pace7:56.20
Split 2:Distance2.000Time11:32.60Pace5:46.30
Cumilative:Distance3.000Time19:28.80Pace6:29.60
Split 3:Distance6.770Time52:04.80Pace7:41.57
Cumilative:Distance9.770Time1:11:33.60Pace7:19.47
Split 4:Distance2.000Time12:11.70Pace6:05.85
Cumilative:Distance11.770Time1:23:45.30Pace7:06.96
Split 5:Distance0.250Time2:06.00Pace8:24.00
Cumilative:Distance12.020Time1:25:51.30Pace7:08.56
 

Neon Crocs 1 Miles: 16.07
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-03-02 08:36:19
Workout Totals: Distance13.054Time1:43:18.10Pace7:54.80
Easy runs, total of 13.
Leg 1:Distance4.000Time33:05.10Pace8:16.27
With Julia.
Leg 2:Distance2.054Time15:41.30Pace7:38.28
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:18.70Pace7:51.72
Cumilative:Distance0.930Time7:18.70Pace7:51.72
Split 2:Distance0.124Time0:39.60Pace5:19.35
Cumilative:Distance1.054Time7:58.30Pace7:33.80
Split 3:Distance1.000Time7:43.00Pace7:43.00
Cumilative:Distance2.054Time15:41.30Pace7:38.28
 
Leg 3:Distance4.000Time31:23.70Pace7:50.93
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance3.000Time23:08.00Pace7:42.67
With Jenny.

Neon Crocs 1 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.000.1211.29

Fast Running Friend Workout - 2020-03-03 10:13:26
Workout Totals: Distance11.294Time1:30:58.20Pace8:03.28
Total of 11. The boys did a 200 time trial off a running start, but off just regular running, so it probably evens things out. Joseph and Jacob got 29.6 (PRs), William 33.2 (PR), Matthew 38.3, and Stephen I think 37.8 - his foot was hurting.
Leg 1:Distance4.000Time33:12.60Pace8:18.15
With Julia.
Leg 2:Distance2.294Time18:02.10Pace7:51.71
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance1.050Time8:16.80Pace7:53.14
Cumilative:Distance1.050Time8:16.80Pace7:53.14
Split 2:Distance0.124Time0:38.30Pace5:08.87
Cumilative:Distance1.174Time8:55.10Pace7:35.79
Split 3:Distance1.120Time9:07.00Pace8:08.39
Cumilative:Distance2.294Time18:02.10Pace7:51.71
 
Leg 3:Distance5.000Time39:43.50Pace7:56.70
With Joseph.

Neon Crocs 1 Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

Fast Running Friend Workout - 2020-03-04 09:05:33
Workout Totals: Distance13.000Time1:39:00.20Pace7:36.94
Total of 12. Usual distances for the kids. Had Benjamin pace me through 2x2 in the canyon, one up, one down up in 12:29 (6:15, 6:14), down 11:23 (5:52, 5:34, last two quarters 82, 78). Was surprised at how much juice I found in myself at the end of the last one because 5:52 opening mile did not feel easy. I tried Molly Seidel's method of "no brain, no pain", and to some extent it worked.
Leg 1:Distance9.000Time1:05:24.00Pace7:16.00
With Benjamin.
Split 1:Distance2.020Time15:56.40Pace7:53.47
Cumilative:Distance2.020Time15:56.40Pace7:53.47
Split 2:Distance2.000Time12:29.80Pace6:14.90
Cumilative:Distance4.020Time28:26.20Pace7:04.43
Split 3:Distance0.960Time8:42.20Pace9:03.96
Cumilative:Distance4.980Time37:08.40Pace7:27.47
Split 4:Distance2.000Time11:23.60Pace5:41.80
Cumilative:Distance6.980Time48:32.00Pace6:57.19
Split 5:Distance2.020Time16:52.00Pace8:20.99
Cumilative:Distance9.000Time1:05:24.00Pace7:16.00
 
Leg 2:Distance4.000Time33:36.20Pace8:24.05
With Julia.

Neon Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.3112.55

Fast Running Friend Workout - 2020-03-05 15:37:49
Workout Totals: Distance12.548Time1:38:26.30Pace7:50.70
More or less usual runs, 12 total. Matthew did a 400 time trial on the track, ran a PR of 79.9. Splits 38, 41.

We also measured out a downhill 100 meter stretch to do sprints on. Joseph and Jacob ran 13.3, William 14.9, I stayed with William, but it felt very close to all out.
 
Leg 1:Distance1.000Time7:31.30Pace7:31.30
Alone.
Leg 2:Distance1.050Time8:18.20Pace7:54.48
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance0.248Time1:19.90Pace5:22.18
With Joseph, Jacob, Stephen, and Matthew.
Leg 4:Distance1.250Time10:13.60Pace8:10.88
With Joseph, Jacob, Stephen, and Matthew.
Leg 5:Distance5.000Time38:52.60Pace7:46.52
Part with Joseph, Jacob, and Matthew, part alone.
Split 1:Distance0.381Time3:02.70Pace7:59.53
Cumilative:Distance0.381Time3:02.70Pace7:59.53
Split 2:Distance0.062Time0:14.90Pace4:00.32
Cumilative:Distance0.443Time3:17.60Pace7:26.05
Split 3:Distance4.557Time35:35.00Pace7:48.51
Cumilative:Distance5.000Time38:52.60Pace7:46.52
 
Leg 6:Distance4.000Time32:10.70Pace8:02.68
With Julia.

Neon Crocs 1 Miles: 12.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.680.000.000.3812.06

Fast Running Friend Workout - 2020-03-06 16:37:16
Workout Totals: Distance12.054Time1:33:35.10Pace7:45.83
More or less usual runs, 12 total for me.
Leg 1:Distance2.054Time17:05.00Pace8:19.03
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:44.20Pace8:19.14
Cumilative:Distance0.930Time7:44.20Pace8:19.14
Split 2:Distance0.124Time0:37.40Pace5:01.61
Cumilative:Distance1.054Time8:21.60Pace7:55.90
Split 3:Distance1.000Time8:43.40Pace8:43.40
Cumilative:Distance2.054Time17:05.00Pace8:19.03
 
Leg 2:Distance6.000Time44:25.00Pace7:24.17
Part with Joseph and Jacob, part alone.
Split 1:Distance3.175Time24:31.60Pace7:43.50
Cumilative:Distance3.175Time24:31.60Pace7:43.50
Split 2:Distance0.375Time2:04.70Pace5:32.53
Cumilative:Distance3.550Time26:36.30Pace7:29.66
Split 3:Distance2.450Time17:48.70Pace7:16.20
Cumilative:Distance6.000Time44:25.00Pace7:24.17
 
Leg 3:Distance4.000Time32:05.10Pace8:01.27
With Julia.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.011.002.001.5017.51

Fast Running Friend Workout - 2020-03-07 09:51:01
Workout Totals: Distance17.511Time2:11:37.00Pace7:30.97
Total of over 17. Paced William with Joseph and Jacob to a 400 PR of 71.2. The did a 2 mile tempo down the canyon with Joseph and Jacob in 11:53. Then joined Benjamin for part of his workout. He did 3x3 down in 15:23, up in 16:20, and then down in 15:16. I did 0.375 down in 1:54, then 0.375 up in 2:00, and then 0.5 down in 2:35. The wind was blowing up the canyon.

Matthew did his 1 mile track "tempo run" in 6:31. The wind was a factor.
Leg 1:Distance1.050Time8:46.40Pace8:21.33
Warm-up with the boys.
Leg 2:Distance0.250Time1:11.20Pace4:44.80
William's 400.
Leg 3:Distance0.250Time2:09.80Pace8:39.20
Recovery jog with Joseph, William, and Jacob.
Leg 4:Distance1.000Time6:31.70Pace6:31.70
Matthew's tempo mile along with Joseph, Jacob, William, and Stephen.
Leg 5:Distance1.500Time12:33.80Pace8:22.53
Cool-down.
Leg 6:Distance13.461Time1:40:24.10Pace7:27.52
Part with Benjamin, part with Joseph, and Jacob, part alone.
Split 1:Distance0.980Time8:25.80Pace8:36.12
Cumilative:Distance0.980Time8:25.80Pace8:36.12
Split 2:Distance2.000Time11:53.30Pace5:56.65
Cumilative:Distance2.980Time20:19.10Pace6:49.09
Split 3:Distance0.930Time7:26.50Pace8:00.11
Cumilative:Distance3.910Time27:45.60Pace7:05.98
Split 4:Distance0.375Time1:54.10Pace5:04.27
Cumilative:Distance4.285Time29:39.70Pace6:55.33
Split 5:Distance2.045Time16:21.40Pace7:59.90
Cumilative:Distance6.330Time46:01.10Pace7:16.19
Split 6:Distance0.375Time2:00.50Pace5:21.33
Cumilative:Distance6.705Time48:01.60Pace7:09.77
Split 7:Distance2.106Time16:51.10Pace8:00.10
Cumilative:Distance8.811Time1:04:52.70Pace7:21.80
Split 8:Distance0.500Time2:35.20Pace5:10.40
Cumilative:Distance9.311Time1:07:27.90Pace7:14.74
Split 9:Distance4.150Time32:56.20Pace7:56.19
Cumilative:Distance13.461Time1:40:24.10Pace7:27.52
 

Neon Crocs 1 Miles: 17.51
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.180.000.000.3713.55

Fast Running Friend Workout - 2020-03-09 16:32:08
Workout Totals: Distance13.554Time1:45:55.40Pace7:48.89
Total of 13.5, more or less usual runs with pickups. Ran into Joel Griffits, paced him for 0.25 down the canyon. I was aiming for 75, we were OK at 300, but then he fell off the pace a lot because he is not used to running quarters. So I ended up running 76, he was around 79.
Leg 1:Distance2.054Time16:42.10Pace8:07.88
With Joseph, Jacob, and Matthew. We might have had Stephen and William, do not remember.
Split 1:Distance0.930Time7:37.20Pace8:11.61
Cumilative:Distance0.930Time7:37.20Pace8:11.61
Split 2:Distance0.124Time0:39.30Pace5:16.94
Cumilative:Distance1.054Time8:16.50Pace7:51.06
Split 3:Distance1.000Time8:25.60Pace8:25.60
Cumilative:Distance2.054Time16:42.10Pace8:07.88
 
Leg 2:Distance7.500Time57:42.60Pace7:41.68
Part with Joseph, Jacob, William, and Stephen, part with Joel Griffits, part alone.
Split 1:Distance4.480Time35:21.40Pace7:53.53
Cumilative:Distance4.480Time35:21.40Pace7:53.53
Split 2:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance4.730Time36:37.60Pace7:44.61
Split 3:Distance0.000Time0:03.40Pace0:00.00
Cumilative:Distance4.730Time36:41.00Pace7:45.33
Split 4:Distance2.770Time21:01.60Pace7:35.45
Cumilative:Distance7.500Time57:42.60Pace7:41.68
 
Leg 3:Distance4.000Time31:30.70Pace7:52.68
With Julia.

Neon Crocs 1 Miles: 13.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.870.000.000.1912.06

Fast Running Friend Workout - 2020-03-10 11:32:42
Workout Totals: Distance12.054Time1:34:57.40Pace7:52.66
Usual runs, total of 12, did some pickups. Ran 100 downhill in 14.1, up in 18.1 on the same stretch. Joseph and Jacob got 13.3.
Leg 1:Distance4.000Time32:35.20Pace8:08.80
With Julia.
Leg 2:Distance2.054Time16:02.50Pace7:48.60
With Joseph, Jacob, and Matthew. I think we might have had William and Stephen.
Split 1:Distance0.930Time7:24.80Pace7:58.28
Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:36.70Pace4:55.97
Cumilative:Distance1.054Time8:01.50Pace7:36.83
Split 3:Distance1.000Time8:01.00Pace8:01.00
Cumilative:Distance2.054Time16:02.50Pace7:48.60
 
Leg 3:Distance6.000Time46:19.70Pace7:43.28
Part with Joseph, Jacob, William, and Stephen, part alone.
Split 1:Distance0.380Time2:55.90Pace7:42.89
Cumilative:Distance0.380Time2:55.90Pace7:42.89
Split 2:Distance0.062Time0:14.10Pace3:47.42
Cumilative:Distance0.442Time3:10.00Pace7:09.86
Split 3:Distance5.116Time39:57.30Pace7:48.59
Cumilative:Distance5.558Time43:07.30Pace7:45.51
Split 4:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance5.620Time43:25.50Pace7:43.61
Split 5:Distance0.380Time2:54.20Pace7:38.42
Cumilative:Distance6.000Time46:19.70Pace7:43.28
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.002.000.0013.04

Fast Running Friend Workout - 2020-03-11 10:26:55
Workout Totals: Distance13.040Time1:41:44.60Pace7:48.14
Total of 13, more or less usual runs for the kids, I did a 2 mile tempo down the canyon with Benjamin in 11:19.
Leg 1:Distance1.000Time9:17.80Pace9:17.80
With everybody, Bella and Leigha in the stroller, everybody else running.
Leg 2:Distance8.040Time1:00:42.80Pace7:33.08
With Benjamin, did a 2 mile tempo down the canyon.
Split 1:Distance4.020Time32:14.70Pace8:01.27
Cumilative:Distance4.020Time32:14.70Pace8:01.27
Split 2:Distance2.000Time11:19.70Pace5:39.85
Cumilative:Distance6.020Time43:34.40Pace7:14.29
Split 3:Distance2.020Time17:08.40Pace8:29.11
Cumilative:Distance8.040Time1:00:42.80Pace7:33.08
 
Leg 3:Distance4.000Time31:44.00Pace7:56.00
With Julia.

Neon Crocs 1 Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.500.3712.04

Fast Running Friend Workout - 2020-03-12 10:07:44
Workout Totals: Distance12.037Time1:33:15.50Pace7:44.86
Today was a day of time trials, and we had some PRs.

400:

Jacob 63.8 PR
Joseph 64.6 PR
Dad 69.0
Mom 1:43.8
Mary 1:53.4 PR

800:

Matthew 2:57.6 PR - first time under 3:00 and family record for 7 and under! Perfect 800 splits as well - 87, 90.

Benjamin paced Joseph and Jacob in the 400.

Total of 12 miles or so for me.
Leg 1:Distance1.050Time8:34.20Pace8:09.71
Warm-up with the kids.
Leg 2:Distance0.498Time2:57.60Pace5:56.63
Matthew's 800 time trial with Benjamin, Joseph, Jacob, William, and Stephen helping pace.
Leg 3:Distance0.995Time8:53.20Pace8:55.88
Jogging and strides with Benjamin, Joseph, and Jacob.
Split 1:Distance0.310Time2:37.00Pace8:26.45
Cumilative:Distance0.310Time2:37.00Pace8:26.45
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 3:Distance0.186Time2:04.90Pace11:11.51
Cumilative:Distance0.558Time4:58.40Pace8:54.77
Split 4:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.620Time5:14.90Pace8:27.90
Split 5:Distance0.375Time3:38.30Pace9:42.13
Cumilative:Distance0.995Time8:53.20Pace8:55.88
 
Leg 4:Distance0.248Time1:09.00Pace4:38.23
400 time trial.
Leg 5:Distance0.248Time1:53.40Pace7:37.26
Paced Mary in a 400 time trial.
Leg 6:Distance0.248Time1:43.80Pace6:58.55
Paced Sarah in a 400 time trial.
Leg 7:Distance0.250Time2:10.00Pace8:40.00
A lap of jogging.
Leg 8:Distance8.500Time1:05:54.30Pace7:45.21
Part with Joseph, Jacob, Benjamin, and Jenny, part alone.

Neon Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.6812.92

Fast Running Friend Workout - 2020-03-13 12:34:16
Workout Totals: Distance12.920Time1:44:27.00Pace8:05.06
Did some 200s on the track, then more distance, 100 meter downhill sprint, and then night run providing security for Sarah.
Leg 1:Distance3.170Time26:20.60Pace8:18.61
To the track, then some 200s there with various kids.
Split 1:Distance1.050Time8:38.40Pace8:13.71
Cumilative:Distance1.050Time8:38.40Pace8:13.71
Split 2:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.174Time9:15.70Pace7:53.34
Split 3:Distance0.250Time2:20.30Pace9:21.20
Cumilative:Distance1.424Time11:36.00Pace8:08.76
Split 4:Distance0.124Time0:33.30Pace4:28.55
Cumilative:Distance1.548Time12:09.30Pace7:51.12
Split 5:Distance0.375Time3:41.30Pace9:50.13
Cumilative:Distance1.923Time15:50.60Pace8:14.33
Split 6:Distance0.124Time0:32.60Pace4:22.90
Cumilative:Distance2.047Time16:23.20Pace8:00.31
Split 7:Distance0.375Time3:47.20Pace10:05.87
Cumilative:Distance2.422Time20:10.40Pace8:19.75
Split 8:Distance0.124Time0:40.90Pace5:29.84
Cumilative:Distance2.546Time20:51.30Pace8:11.48
Split 9:Distance0.375Time3:47.70Pace10:07.20
Cumilative:Distance2.921Time24:39.00Pace8:26.33
Split 10:Distance0.124Time0:37.60Pace5:03.23
Cumilative:Distance3.045Time25:16.60Pace8:18.06
Split 11:Distance0.125Time1:04.00Pace8:32.00
Cumilative:Distance3.170Time26:20.60Pace8:18.61
 
Leg 2:Distance1.000Time9:28.70Pace9:28.70
Back home with William, Stephen, and Mary.
Leg 3:Distance6.000Time47:29.30Pace7:54.88
Part with the kids, part alone, I think. Did a 100 downhill sprint.
Split 1:Distance0.390Time2:55.20Pace7:29.23
Cumilative:Distance0.390Time2:55.20Pace7:29.23
Split 2:Distance0.062Time0:14.70Pace3:57.10
Cumilative:Distance0.452Time3:09.90Pace7:00.13
Split 3:Distance5.548Time44:19.40Pace7:59.34
Cumilative:Distance6.000Time47:29.30Pace7:54.88
 
Leg 4:Distance2.750Time21:08.40Pace7:41.24
Late at night providing security for Sarah's run. Which means running a bit ahead of her, then back, and repeat.

Neon Crocs 1 Miles: 12.92
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.271.000.000.5010.77

Fast Running Friend Workout - 2020-03-14 10:14:10
Workout Totals: Distance10.763Time1:24:01.80Pace7:48.44
Only about 10 miles today. The boys did 800 time trial. Benjamin paced them. I ran the first 400 with them in 69.7. Joseph got a PR - 2:22.9. Jacob struggled and ran 2:29.1.

Then Benjamin ran a PR for 3 miles down the canyon in 14:39. I did a quarter with him in 74.7 in the middle.

More or less usual Saturday distances for everybody today.
Leg 1:Distance1.816Time15:20.20Pace8:26.72
Warm-up with the boys.
Split 1:Distance1.130Time9:28.30Pace8:22.92
Cumilative:Distance1.130Time9:28.30Pace8:22.92
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.192Time9:45.10Pace8:10.86
Split 3:Distance0.187Time1:47.40Pace9:34.33
Cumilative:Distance1.379Time11:32.50Pace8:22.18
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.441Time11:48.50Pace8:11.67
Split 5:Distance0.375Time3:31.70Pace9:24.53
Cumilative:Distance1.816Time15:20.20Pace8:26.72
 
Leg 2:Distance0.368Time2:29.10Pace6:45.16
Ran the first 400 of the boys 800 time trial, then ran around the field.
Split 1:Distance0.248Time1:09.70Pace4:41.05
Cumilative:Distance0.248Time1:09.70Pace4:41.05
Split 2:Distance0.120Time1:13.20Pace10:10.00
Cumilative:Distance0.368Time2:22.90Pace6:28.32
Split 3:Distance0.000Time0:06.20Pace0:00.00
Cumilative:Distance0.368Time2:29.10Pace6:45.16
 
Leg 3:Distance0.500Time4:34.00Pace9:08.00
Recovery.
Leg 4:Distance1.000Time6:40.30Pace6:40.30
With Matthew and the rest of the boys.
Leg 5:Distance1.000Time8:20.80Pace8:20.80
Back to the house.
Leg 6:Distance6.079Time46:37.40Pace7:40.17
Some with Benjamin, some alone.
Split 1:Distance1.700Time12:20.60Pace7:15.65
Cumilative:Distance1.700Time12:20.60Pace7:15.65
Split 2:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance1.950Time13:35.30Pace6:58.10
Split 3:Distance4.129Time33:02.10Pace8:00.04
Cumilative:Distance6.079Time46:37.40Pace7:40.17
 

Neon Crocs 1 Miles: 10.76
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, no church today due to COVID.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.710.002.000.3412.05

Fast Running Friend Workout - 2020-03-16 13:26:40
Workout Totals: Distance12.054Time1:34:03.10Pace7:48.15
Benjamin paced me through a tempo run down the canyon - 2 miles in 11:17. Then I also did some sprints down and up.
Leg 1:Distance9.000Time1:08:31.20Pace7:36.80
Split 1:Distance4.980Time39:42.30Pace7:58.37
Cumilative:Distance4.980Time39:42.30Pace7:58.37
Split 2:Distance2.000Time11:17.30Pace5:38.65
Cumilative:Distance6.980Time50:59.60Pace7:18.34
Split 3:Distance2.020Time17:31.60Pace8:40.59
Cumilative:Distance9.000Time1:08:31.20Pace7:36.80
 
Leg 2:Distance2.054Time17:43.10Pace8:37.58
With Matthew, Joseph, Jacob, William, and Stephen.
Split 1:Distance0.930Time7:52.40Pace8:27.96
Cumilative:Distance0.930Time7:52.40Pace8:27.96
Split 2:Distance0.124Time0:38.00Pace5:06.45
Cumilative:Distance1.054Time8:30.40Pace8:04.25
Split 3:Distance1.000Time9:12.70Pace9:12.70
Cumilative:Distance2.054Time17:43.10Pace8:37.58
 
Leg 3:Distance1.000Time7:48.80Pace7:48.80
With Joseph and Jacob. Did 100 down, and then 0.155 uphill sprint at the end.
Split 1:Distance0.390Time3:03.70Pace7:51.03
Cumilative:Distance0.390Time3:03.70Pace7:51.03
Split 2:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.452Time3:19.10Pace7:20.49
Split 3:Distance0.393Time3:42.80Pace9:26.92
Cumilative:Distance0.845Time7:01.90Pace8:19.29
Split 4:Distance0.155Time0:46.90Pace5:02.58
Cumilative:Distance1.000Time7:48.80Pace7:48.80
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.260.000.250.2511.76

Fast Running Friend Workout - 2020-03-17 10:41:54
Workout Totals: Distance8.755Time1:04:39.00Pace7:23.06
Total of almost 12. More or less usual runs for the younger kids.

Benjamin did 6x0.625 down the canyon a bit under 3:00 on average with a short brisk recovery. I paced Julia through a quarter down the canyon in 84, and then did a quarter of Benjamin's interval.

Added 3 in the evening, Fast Running Friend was out of battery, so I did not time it.
Leg 1:Distance0.730Time6:42.20Pace9:10.96
With Julia.
Leg 2:Distance0.250Time1:24.10Pace5:36.40
With Julia.
Leg 3:Distance7.775Time56:32.70Pace7:16.36
Part with Benjamin, part alone.
Split 1:Distance2.700Time19:52.50Pace7:21.67
Cumilative:Distance2.700Time19:52.50Pace7:21.67
Split 2:Distance0.125Time0:51.70Pace6:53.60
Cumilative:Distance2.825Time20:44.20Pace7:20.42
Split 3:Distance0.250Time1:11.60Pace4:46.40
Cumilative:Distance3.075Time21:55.80Pace7:07.90
Split 4:Distance4.700Time34:36.90Pace7:21.89
Cumilative:Distance7.775Time56:32.70Pace7:16.36
 

Neon Crocs 1 Miles: 11.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.560.000.000.3711.93

Fast Running Friend Workout - 2020-03-18 12:17:27
Workout Totals: Distance11.939Time1:38:17.30Pace8:13.95
Joseph and Jacob did 800 time trial today. It went better for Jacob - 2:26.8, but Joseph just gave up and ran 2:31. I ran the first lap in 70. Benjamin paced. William ran the last lap but pulled away from them and got 72.7.

Total of about 12 miles for me.
Leg 1:Distance4.000Time33:42.60Pace8:25.65
With Julia.
Split 1:Distance0.390Time3:06.00Pace7:56.92
Cumilative:Distance0.390Time3:06.00Pace7:56.92
Split 2:Distance0.062Time0:17.70Pace4:45.48
Cumilative:Distance0.452Time3:23.70Pace7:30.66
Split 3:Distance1.583Time14:09.20Pace8:56.45
Cumilative:Distance2.035Time17:32.90Pace8:37.40
Split 4:Distance0.250Time1:25.30Pace5:41.20
Cumilative:Distance2.285Time18:58.20Pace8:18.12
Split 5:Distance1.263Time11:05.70Pace8:47.08
Cumilative:Distance3.548Time30:03.90Pace8:28.43
Split 6:Distance0.062Time0:22.00Pace5:54.84
Cumilative:Distance3.610Time30:25.90Pace8:25.79
Split 7:Distance0.235Time2:04.50Pace8:49.79
Cumilative:Distance3.845Time32:30.40Pace8:27.26
Split 8:Distance0.155Time1:12.20Pace7:45.81
Cumilative:Distance4.000Time33:42.60Pace8:25.65
 
Leg 2:Distance2.049Time16:55.80Pace8:15.75
Warm-up with the boys.
Split 1:Distance0.930Time7:41.20Pace8:15.91
Cumilative:Distance0.930Time7:41.20Pace8:15.91
Split 2:Distance0.124Time0:37.90Pace5:05.65
Cumilative:Distance1.054Time8:19.10Pace7:53.53
Split 3:Distance0.310Time3:00.40Pace9:41.94
Cumilative:Distance1.364Time11:19.50Pace8:18.17
Split 4:Distance0.062Time0:16.40Pace4:24.52
Cumilative:Distance1.426Time11:35.90Pace8:08.01
Split 5:Distance0.186Time1:47.40Pace9:37.42
Cumilative:Distance1.612Time13:23.30Pace8:18.33
Split 6:Distance0.062Time0:16.20Pace4:21.29
Cumilative:Distance1.674Time13:39.50Pace8:09.55
Split 7:Distance0.375Time3:16.30Pace8:43.47
Cumilative:Distance2.049Time16:55.80Pace8:15.75
 
Leg 3:Distance0.390Time2:30.90Pace6:26.92
800 time trial.
Split 1:Distance0.250Time1:10.30Pace4:41.20
Cumilative:Distance0.250Time1:10.30Pace4:41.20
First lap with the boys.
Split 2:Distance0.140Time1:16.50Pace9:06.43
Cumilative:Distance0.390Time2:26.80Pace6:16.41
Running around the field - Jacob's time.
Split 3:Distance0.000Time0:04.10Pace0:00.00
Cumilative:Distance0.390Time2:30.90Pace6:26.92
Joseph's time.
 
Leg 4:Distance1.500Time13:28.40Pace8:58.93
Back to the house.
Leg 5:Distance4.000Time31:39.60Pace7:54.90
Do not remember who this was with.

Neon Crocs 1 Miles: 11.94
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-03-19 10:06:20
Workout Totals: Distance13.054Time1:44:55.10Pace8:02.24
Total of 13. Did a fartlek mile with Joseph, Jacob, and Benjamin down the canyon with fast 0.125 targeting 35, and slow ones targeting 1:00 except the first one targeting 45. Also fast 200 with Matthew. Otherwise easy pace.
Leg 1:Distance7.000Time54:52.30Pace7:50.33
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.550Time28:33.40Pace8:02.65
Cumilative:Distance3.550Time28:33.40Pace8:02.65
Split 2:Distance0.125Time0:43.40Pace5:47.20
Cumilative:Distance3.675Time29:16.80Pace7:58.04
Split 3:Distance0.125Time0:36.40Pace4:51.20
Cumilative:Distance3.800Time29:53.20Pace7:51.89
Split 4:Distance0.125Time0:51.60Pace6:52.80
Cumilative:Distance3.925Time30:44.80Pace7:50.01
Split 5:Distance0.125Time0:35.70Pace4:45.60
Cumilative:Distance4.050Time31:20.50Pace7:44.32
Split 6:Distance0.125Time0:56.00Pace7:28.00
Cumilative:Distance4.175Time32:16.50Pace7:43.83
Split 7:Distance0.125Time0:35.40Pace4:43.20
Cumilative:Distance4.300Time32:51.90Pace7:38.58
Split 8:Distance0.125Time1:01.20Pace8:09.60
Cumilative:Distance4.425Time33:53.10Pace7:39.46
Split 9:Distance0.125Time0:33.80Pace4:30.40
Cumilative:Distance4.550Time34:26.90Pace7:34.26
Split 10:Distance2.450Time20:25.40Pace8:20.16
Cumilative:Distance7.000Time54:52.30Pace7:50.33
 
Leg 2:Distance2.054Time17:05.20Pace8:19.12
With William, Stephen, and Matthew.
Split 1:Distance0.930Time7:40.50Pace8:15.16
Cumilative:Distance0.930Time7:40.50Pace8:15.16
Split 2:Distance0.124Time0:37.00Pace4:58.39
Cumilative:Distance1.054Time8:17.50Pace7:52.01
Split 3:Distance1.000Time8:47.70Pace8:47.70
Cumilative:Distance2.054Time17:05.20Pace8:19.12
 
Leg 3:Distance4.000Time32:57.60Pace8:14.40
With Julia.

Neon Crocs 1 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2020-03-20 11:24:53
Workout Totals: Distance12.000Time1:29:10.70Pace7:25.89
12 total, easy runs for everybody for the most part, I did a 4 mile tempo on the hills in 25:10. It was hard. I think I am starting to get old and lose strength somewhat, but at least I can still run.

Stephen and Matthew raced each other in the 200 and both ran a PR of 35.9.
Leg 1:Distance3.000Time23:17.30Pace7:45.77
Do not remember who this was with, I think Benjamin.
Leg 2:Distance4.000Time33:03.10Pace8:15.77
With Julia.
Leg 3:Distance5.000Time32:50.30Pace6:34.06
First mile with Joseph and Stephen, the rest alone - ran a tempo.
Split 1:Distance1.000Time7:40.10Pace7:40.10
Cumilative:Distance1.000Time7:40.10Pace7:40.10
Split 2:Distance4.000Time25:10.20Pace6:17.55
Cumilative:Distance5.000Time32:50.30Pace6:34.06
 

Neon Crocs 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.891.000.001.2517.14

Fast Running Friend Workout - 2020-03-21 11:27:14
Workout Totals: Distance17.142Time2:11:53.70Pace7:41.66
Started with 3x0.25 down the canyon with Joseph, Jacob, and Benjamin while they did 3x0.3125. I did 70.9, 69.9, 69.5. They had I think around 1:27, 1:27, 1:25.

Then Benjamin did a 6 mile tempo down the canyon in 30:29 with the splits of 5:22, 5:10, 5:06, 5:05, 4:59, 4:49. I was very happy to see this level of strength. I did half a mile with him in the middle in 2:31. The tables have turned. I used to have him run half a mile with me like that in the middle of my tempos :-)

Then I ran a bit alone, a bit with Sarah, and a bit with Benjamin, and more alone. Then with William and Matthew.
Leg 1:Distance0.980Time7:52.70Pace8:02.35
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.312Time17:42.80Pace7:39.69
Workout.
Split 1:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance0.250Time1:10.90Pace4:43.60
Split 2:Distance0.750Time6:41.90Pace8:55.87
Cumilative:Distance1.000Time7:52.80Pace7:52.80
Split 3:Distance0.250Time1:09.80Pace4:39.20
Cumilative:Distance1.250Time9:02.60Pace7:14.08
Split 4:Distance0.750Time6:56.20Pace9:14.93
Cumilative:Distance2.000Time15:58.80Pace7:59.40
Split 5:Distance0.250Time1:09.50Pace4:38.00
Cumilative:Distance2.250Time17:08.30Pace7:37.02
Split 6:Distance0.062Time0:34.50Pace9:16.45
Cumilative:Distance2.312Time17:42.80Pace7:39.69
 
Leg 3:Distance5.700Time43:22.00Pace7:36.49
Part with Benjamin, part alone.
Leg 4:Distance0.500Time2:31.30Pace5:02.60
With Benjamin.
Leg 5:Distance4.600Time35:39.50Pace7:45.11
Part with Benjamin, part with Sarah, part alone.
Leg 6:Distance1.050Time9:09.90Pace8:43.71
With William and Matthew.
Leg 7:Distance1.000Time6:41.60Pace6:41.60
With William and Matthew - Matthew's "tempo run".
Leg 8:Distance1.000Time8:53.90Pace8:53.90
Back to the house with William and Matthew.

Neon Crocs 1 Miles: 17.14
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. The church is closed. Did home study with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.920.000.000.1912.11

Fast Running Friend Workout - 2020-03-23 09:46:38
Workout Totals: Distance12.104Time1:37:18.90Pace8:02.39
Mostly easy runs, total of around 12 for me today. Stephen and Matthew raced each other in a 200, both got 34.9, which is a PR for both.
Leg 1:Distance8.000Time1:03:17.30Pace7:54.66
With Jacob and Benjamin - I think.
Leg 2:Distance1.050Time9:16.80Pace8:50.29
With Joseph, Matthew, Stephen and some other boys.
Leg 3:Distance0.124Time0:34.90Pace4:41.45
Stephen vs Matthew 200.
Leg 4:Distance0.930Time8:05.50Pace8:42.04
Back to the house.
Leg 5:Distance2.000Time16:04.40Pace8:02.20
With William.
Split 1:Distance0.390Time3:18.60Pace8:29.23
Cumilative:Distance0.390Time3:18.60Pace8:29.23
Split 2:Distance0.062Time0:14.90Pace4:00.32
Cumilative:Distance0.452Time3:33.50Pace7:52.35
Split 3:Distance1.548Time12:30.90Pace8:05.08
Cumilative:Distance2.000Time16:04.40Pace8:02.20
 

Neon Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.000.001.1912.37

Fast Running Friend Workout - 2020-03-24 10:36:33
Workout Totals: Distance12.367Time1:39:53.10Pace8:04.60
Benjamin did 3x0.625 down the canyon with 0.625 recovery - target 2:50, he got 2:44, 2:43, 2:39 - I was very happy about that.

I did 3x0.25 with him and surprised myself - though I did get dropped on all - with 68.0, 65.8, 66.5.

The pattern seems to be that I can have a good day when I can dig deep and run well, but such days are becoming harder to find as I am getting older.

Also did 14.2 downhill 100 with William.
Leg 1:Distance0.730Time6:25.90Pace8:48.63
With Benjamin and Julia.
Leg 2:Distance0.250Time1:22.30Pace5:29.20
With Benjamin and Julia.
Leg 3:Distance4.083Time32:21.70Pace7:55.56
Benjamin did a workout, I did 0.25 segments.
Split 1:Distance0.433Time3:28.00Pace8:00.37
Cumilative:Distance0.433Time3:28.00Pace8:00.37
Split 2:Distance0.250Time1:08.00Pace4:32.00
Cumilative:Distance0.683Time4:36.00Pace6:44.10
Split 3:Distance0.900Time7:56.70Pace8:49.67
Cumilative:Distance1.583Time12:32.70Pace7:55.49
Split 4:Distance0.250Time1:05.80Pace4:23.20
Cumilative:Distance1.833Time13:38.50Pace7:26.54
Split 5:Distance1.000Time9:18.20Pace9:18.20
Cumilative:Distance2.833Time22:56.70Pace8:05.95
Split 6:Distance0.250Time1:06.50Pace4:26.00
Cumilative:Distance3.083Time24:03.20Pace7:48.12
Split 7:Distance1.000Time8:18.50Pace8:18.50
Cumilative:Distance4.083Time32:21.70Pace7:55.56
 
Leg 4:Distance4.250Time34:58.00Pace8:13.65
With Benjamin.
Leg 5:Distance2.054Time16:23.50Pace7:58.82
With Matthew and the rest of the boys.
Split 1:Distance0.930Time7:32.90Pace8:06.99
Cumilative:Distance0.930Time7:32.90Pace8:06.99
Split 2:Distance0.124Time0:43.50Pace5:50.81
Cumilative:Distance1.054Time8:16.40Pace7:50.97
Split 3:Distance1.000Time8:07.10Pace8:07.10
Cumilative:Distance2.054Time16:23.50Pace7:58.82
 
Leg 6:Distance1.000Time8:21.70Pace8:21.70
With William.
Split 1:Distance0.390Time3:08.00Pace8:02.05
Cumilative:Distance0.390Time3:08.00Pace8:02.05
Split 2:Distance0.062Time0:14.20Pace3:49.03
Cumilative:Distance0.452Time3:22.20Pace7:27.35
Split 3:Distance0.548Time4:59.50Pace9:06.53
Cumilative:Distance1.000Time8:21.70Pace8:21.70
 

Neon Crocs 1 Miles: 12.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.970.000.000.1212.09

Fast Running Friend Workout - 2020-03-25 16:10:26
Workout Totals: Distance12.096Time1:38:51.50Pace8:10.37
Joseph and Jacob did an 800 time trial racing a relay team with William taking the first and the last 200, Stephen the second 200, and Matthew the third 200.

Jacob ran a PR of 2:23.9, Joseph mentally was not in it, and ran 2:27.7. The relay team got 2:26.4.

I did a total of 12. Benjamin paced the boys.
Leg 1:Distance1.796Time15:10.90Pace8:27.18
Warm-up with the boys, strides.
Split 1:Distance1.110Time9:10.40Pace8:15.86
Cumilative:Distance1.110Time9:10.40Pace8:15.86
Split 2:Distance0.062Time0:17.60Pace4:43.87
Cumilative:Distance1.172Time9:28.00Pace8:04.64
Split 3:Distance0.187Time1:48.90Pace9:42.35
Cumilative:Distance1.359Time11:16.90Pace8:18.09
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.421Time11:33.60Pace8:08.11
Split 5:Distance0.375Time3:37.30Pace9:39.47
Cumilative:Distance1.796Time15:10.90Pace8:27.18
 
Leg 2:Distance0.300Time2:27.70Pace8:12.33
Boys 800 time trial/relay, Jacob's splits. I ran around the field and gave them splits.
Split 1:Distance0.071Time0:34.20Pace8:01.69
Cumilative:Distance0.071Time0:34.20Pace8:01.69
Split 2:Distance0.075Time0:36.10Pace8:01.33
Cumilative:Distance0.146Time1:10.30Pace8:01.51
Split 3:Distance0.077Time0:36.80Pace7:57.92
Cumilative:Distance0.223Time1:47.10Pace8:00.27
Split 4:Distance0.077Time0:36.80Pace7:57.92
Cumilative:Distance0.300Time2:23.90Pace7:59.67
Jacob.
Split 5:Distance0.000Time0:02.50Pace0:00.00
Cumilative:Distance0.300Time2:26.40Pace8:08.00
Relay team.
Split 6:Distance0.000Time0:01.30Pace0:00.00
Cumilative:Distance0.300Time2:27.70Pace8:12.33
Joseph.
 
Leg 3:Distance1.000Time8:28.10Pace8:28.10
Back to the house.
Leg 4:Distance9.000Time1:12:44.80Pace8:04.98
Part with the boys, part with Chris.

Neon Crocs 1 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.870.002.000.1912.06

Fast Running Friend Workout - 2020-03-26 10:04:46
Workout Totals: Distance12.054Time1:32:33.00Pace7:40.68
Total of about 12, usual distances for the kids. Did a tempo run with Benjamin pacing me down the canyon - 2 miles in 11:17.
Leg 1:Distance9.000Time1:07:18.60Pace7:28.73
With Benjamin.
Split 1:Distance4.980Time39:17.20Pace7:53.33
Cumilative:Distance4.980Time39:17.20Pace7:53.33
Split 2:Distance2.000Time11:17.80Pace5:38.90
Cumilative:Distance6.980Time50:35.00Pace7:14.81
Split 3:Distance2.020Time16:43.60Pace8:16.83
Cumilative:Distance9.000Time1:07:18.60Pace7:28.73
 
Leg 2:Distance2.054Time17:00.10Pace8:16.64
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance0.930Time7:53.60Pace8:29.25
Cumilative:Distance0.930Time7:53.60Pace8:29.25
Split 2:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:29.20Pace8:29.20
Cumilative:Distance2.054Time17:00.10Pace8:16.64
 
Leg 3:Distance1.000Time8:14.30Pace8:14.30
With William.
Split 1:Distance0.390Time3:21.30Pace8:36.15
Cumilative:Distance0.390Time3:21.30Pace8:36.15
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance0.452Time3:36.60Pace7:59.20
Split 3:Distance0.548Time4:37.70Pace8:26.75
Cumilative:Distance1.000Time8:14.30Pace8:14.30
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-03-27 10:49:36
Workout Totals: Distance12.054Time1:34:22.90Pace7:49.79
12 total, more or less usual distances for the kids.
Leg 1:Distance4.000Time30:57.30Pace7:44.32
I think this was with Jenny.
Leg 2:Distance2.054Time16:41.30Pace8:07.49
With Joseph, Jacob, and Matthew - maybe with William, and Stephen also.
Split 1:Distance0.930Time7:50.00Pace8:25.38
Cumilative:Distance0.930Time7:50.00Pace8:25.38
Split 2:Distance0.124Time0:39.50Pace5:18.55
Cumilative:Distance1.054Time8:29.50Pace8:03.40
Split 3:Distance1.000Time8:11.80Pace8:11.80
Cumilative:Distance2.054Time16:41.30Pace8:07.49
 
Leg 3:Distance6.000Time46:44.30Pace7:47.38
I think this was with Benjamin.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.6212.32

Fast Running Friend Workout - 2020-03-28 16:22:14
Workout Totals: Distance12.317Time1:34:21.40Pace7:39.64
Total of 12, did an 800 time trial on the track with the boys. Joseph ran 2:25, Jacob 2:27, relay team 2:24. I could only do 2:34.0. We had some headwind. I opened in 73 but then had only 81 for the last lap. Joseph did 70/75, Jacob 71/76.
Leg 1:Distance2.821Time22:56.20Pace8:07.84
Split 1:Distance1.110Time9:00.80Pace8:07.21
Cumilative:Distance1.110Time9:00.80Pace8:07.21
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance1.172Time9:17.30Pace7:55.51
Split 3:Distance0.187Time1:39.60Pace8:52.62
Cumilative:Distance1.359Time10:56.90Pace8:03.37
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance1.421Time11:13.60Pace7:54.03
Split 5:Distance1.400Time11:42.60Pace8:21.86
Cumilative:Distance2.821Time22:56.20Pace8:07.84
 
Leg 2:Distance0.496Time2:34.00Pace5:10.48
800 time trial.
Leg 3:Distance9.000Time1:08:51.20Pace7:39.02
With Benjamin.

Neon Crocs 1 Miles: 12.32
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. No church. Home study with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.260.000.000.8716.13

Fast Running Friend Workout - 2020-03-30 10:55:18
Workout Totals: Distance16.135Time2:02:36.20Pace7:35.92
Did a fartlek with Benjamin pacing me with the target pace of 36 per 200 for fast and 1:00 per 200 for slow. Did 300 in 55, then rest for 100 in 25, 300 in 54, 200 in 1:00, 300 in 54, 200 in 1:01, and 200 in 37.

Jenny also had a good run, sub-7:30 average for 6 miles, recovering from the cold. I ended up with 16 for the day.
Leg 1:Distance7.999Time1:00:32.70Pace7:34.14
Fartlek, Benjamin paced me.
Split 1:Distance4.230Time33:10.20Pace7:50.50
Cumilative:Distance4.230Time33:10.20Pace7:50.50
Split 2:Distance0.187Time0:55.80Pace4:58.40
Cumilative:Distance4.417Time34:06.00Pace7:43.21
Split 3:Distance0.063Time0:25.50Pace6:44.76
Cumilative:Distance4.480Time34:31.50Pace7:42.39
Split 4:Distance0.187Time0:54.30Pace4:50.37
Cumilative:Distance4.667Time35:25.80Pace7:35.50
Split 5:Distance0.125Time1:00.10Pace8:00.80
Cumilative:Distance4.792Time36:25.90Pace7:36.16
Split 6:Distance0.187Time0:54.20Pace4:49.84
Cumilative:Distance4.979Time37:20.10Pace7:29.91
Split 7:Distance0.125Time1:01.70Pace8:13.60
Cumilative:Distance5.104Time38:21.80Pace7:30.98
Split 8:Distance0.125Time0:37.20Pace4:57.60
Cumilative:Distance5.229Time38:59.00Pace7:27.31
Split 9:Distance2.770Time21:33.70Pace7:47.04
Cumilative:Distance7.999Time1:00:32.70Pace7:34.14
 
Leg 2:Distance1.000Time8:39.60Pace8:39.60
With Matthew and I think Joseph, Jacob, and Stephen. Maybe William as well.
Leg 3:Distance0.186Time0:58.60Pace5:15.05
Matthew's 300 time trial.
Leg 4:Distance0.950Time7:36.00Pace8:00.00
Back to the house with the boys.
Leg 5:Distance6.000Time44:49.30Pace7:28.22
With Jenny.

Neon Crocs 1 Miles: 16.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.590.000.001.1211.71

Fast Running Friend Workout - 2020-03-31 10:36:46
Workout Totals: Distance11.714Time1:37:37.70Pace8:20.06
Did 4x0.25 as part of Benjamin's 4x0.625 workout down the canyon. Got dropped on the second one. My times were 68.4, 69.6, 66.4, 68.9. Benjamin had a great workout. His target was 2:50 - 68 per quarter. He got 2:50, 2:48, 2:46, 2:44. The purpose of the workout was to learn to be more comfortable at faster speeds and take them from middle distance range to something that you could at least dream about holding for a 5 K.

Ran more with the kids in the evening. Usual distances for everybody.
Leg 1:Distance1.980Time16:15.70Pace8:12.78
Leg 2:Distance6.750Time55:39.30Pace8:14.71
Part of Benjamin's workout.
Split 1:Distance0.250Time1:08.40Pace4:33.60
Cumilative:Distance0.250Time1:08.40Pace4:33.60
Split 2:Distance0.750Time6:55.50Pace9:14.00
Cumilative:Distance1.000Time8:03.90Pace8:03.90
Split 3:Distance0.250Time1:09.60Pace4:38.40
Cumilative:Distance1.250Time9:13.50Pace7:22.80
Split 4:Distance0.750Time7:41.70Pace10:15.60
Cumilative:Distance2.000Time16:55.20Pace8:27.60
Split 5:Distance0.250Time1:06.40Pace4:25.60
Cumilative:Distance2.250Time18:01.60Pace8:00.71
Split 6:Distance0.750Time7:23.80Pace9:51.73
Cumilative:Distance3.000Time25:25.40Pace8:28.47
Split 7:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance3.250Time26:34.30Pace8:10.55
Split 8:Distance3.500Time29:05.00Pace8:18.57
Cumilative:Distance6.750Time55:39.30Pace8:14.71
 
Leg 3:Distance0.930Time8:21.30Pace8:59.03
To the track with the kids.
Leg 4:Distance0.124Time0:37.10Pace4:59.19
200 with Matthew, Joseph, Jacob, and maybe somebody else.
Leg 5:Distance1.000Time7:55.20Pace7:55.20
A mile around the track.
Leg 6:Distance0.930Time8:49.10Pace9:28.92
Back with the kids.

Neon Crocs 1 Miles: 11.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.1912.14

Fast Running Friend Workout - 2020-04-01 11:07:12
Workout Totals: Distance12.136Time1:30:35.80Pace7:27.91
Some kids started developing a cold, so I put Joseph, Jacob, William, and Stephen on reduced mileage. I did total of 12, though. Matthew ran a PR on the track in the 300 - 57.9.
Leg 1:Distance8.000Time58:41.00Pace7:20.12
With Benjamin.
Leg 2:Distance1.000Time8:17.90Pace8:17.90
With Stephen, William, and Matthew.
Leg 3:Distance0.186Time0:57.90Pace5:11.29
With Stephen, William, and Matthew.
Leg 4:Distance0.950Time7:48.40Pace8:13.05
Back to the house.
Leg 5:Distance2.000Time14:50.60Pace7:25.30
Alone.

Neon Crocs 1 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.0612.01

Fast Running Friend Workout - 2020-04-02 14:22:00
Workout Totals: Distance12.012Time1:32:14.20Pace7:40.72
Easy runs, I think William did not run, was sick, other younger kids on reduced mileage just in case. Total of 12 for me.
Leg 1:Distance1.000Time8:10.10Pace8:10.10
With Matthew and some other kids.
Leg 2:Distance0.062Time0:17.90Pace4:48.71
With Matthew and some other kids.
Leg 3:Distance0.950Time7:20.50Pace7:43.68
With Matthew and some other kids.
Leg 4:Distance10.000Time1:16:25.70Pace7:38.57
With Benjamin.

Neon Crocs 1 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.2512.15

Fast Running Friend Workout - 2020-04-03 15:52:42
Workout Totals: Distance12.148Time1:34:46.00Pace7:48.06
Matthew ran a PR in the 400 today - 78.2. Stephen almost got a PR running with him. Joseph and Jacob did 4, I think. William was able to jog a little bit. Benjamin and I did total of 12. Do not remember what Jenny and Julia did, but I think they were on reduced mileage.
Leg 1:Distance0.950Time7:40.30Pace8:04.53
Warm up with Stephen and Matthew.
Leg 2:Distance0.248Time1:18.20Pace5:15.32
400 with Stephen and Mathew.
Leg 3:Distance0.950Time7:37.40Pace8:01.47
With Stephen and Mathew.
Leg 4:Distance2.000Time15:57.50Pace7:58.75
I think this was with Stephen.
Leg 5:Distance8.000Time1:02:12.60Pace7:46.57
With Benjamin - I think.

Neon Crocs 1 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.931.000.000.5010.43

Fast Running Friend Workout - 2020-04-04 12:25:31
Workout Totals: Distance10.430Time1:24:10.30Pace8:04.21
General conference. Got in whatever running we could in between the sessions, total of 11 for me. Benjamin did 3 miles down the canyon in 14:47. He was trying to run 14:24 - 4:48 average, but the headwind was too strong, plus he was not feeling 100% either. So he opened with 4:50, then 4:52, and then he just did not have it in the last mile - 5:05.

Joseph, Jacob, and I tried to run the first 0.5 with him, but we did not quite have it either to fight the wind. Joseph got 2:25, Jacob 2:27, and I could only manage 2:31.

William was able to run 8:24 mile, he is recovering. Matthew ran a solid 6:30 mile on the track in spite of the wind.
Leg 1:Distance0.980Time8:18.10Pace8:28.27
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.500Time2:31.40Pace5:02.80
0.5 down the canyon trying to keep up with Benjamin.
Leg 3:Distance5.000Time41:52.50Pace8:22.50
More distance with Joseph, Jacob, and some with Benjamin.
Leg 4:Distance1.000Time8:24.20Pace8:24.20
With William.
Leg 5:Distance0.950Time7:38.50Pace8:02.63
With Benjamin and Matthew.
Leg 6:Distance1.000Time6:30.90Pace6:30.90
With Benjamin and Matthew.
Leg 7:Distance1.000Time8:54.70Pace8:54.70
With Benjamin and Matthew.

Neon Crocs 1 Miles: 10.43
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

General Conference. Day of rest.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.800.000.000.2516.05

Fast Running Friend Workout - 2020-04-06 15:34:23
Workout Totals: Distance16.054Time2:07:29.20Pace7:56.47
Total of 16 - ran extra with Jenny. More or less usual distances for the kids, though some were on reduced mileage if I remember right.
Leg 1:Distance8.000Time1:01:50.60Pace7:43.82
With Benjamin.
Leg 2:Distance2.054Time17:39.30Pace8:35.73
With Matthew and I think other boys. Did a fast 200 as usual.
Split 1:Distance0.930Time8:23.30Pace9:01.18
Cumilative:Distance0.930Time8:23.30Pace9:01.18
Split 2:Distance0.124Time0:39.20Pace5:16.13
Cumilative:Distance1.054Time9:02.50Pace8:34.71
Split 3:Distance1.000Time8:36.80Pace8:36.80
Cumilative:Distance2.054Time17:39.30Pace8:35.73
 
Leg 3:Distance6.000Time47:59.30Pace7:59.88
With Jenny - did a fast 200.
Split 1:Distance3.050Time25:00.80Pace8:12.07
Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance0.125Time0:36.90Pace4:55.20
Cumilative:Distance3.175Time25:37.70Pace8:04.31
Split 3:Distance2.825Time22:21.60Pace7:54.90
Cumilative:Distance6.000Time47:59.30Pace7:59.88
 

Neon Crocs 2 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.180.002.000.1213.30

Fast Running Friend Workout - 2020-04-07 09:02:18
Workout Totals: Distance13.302Time1:43:53.10Pace7:48.58
Total of 13, did a 2 mile tempo down the canyon with Benjamin. Took the kids to the track, Mary ran a 400 PR - 1:51.4.
Leg 1:Distance9.000Time1:07:08.80Pace7:27.64
With Benjamin.
Split 1:Distance4.980Time39:33.40Pace7:56.59
Cumilative:Distance4.980Time39:33.40Pace7:56.59
Split 2:Distance2.000Time11:17.50Pace5:38.75
Cumilative:Distance6.980Time50:50.90Pace7:17.09
Split 3:Distance2.020Time16:17.90Pace8:04.11
Cumilative:Distance9.000Time1:07:08.80Pace7:27.64
 
Leg 2:Distance1.054Time9:18.70Pace8:50.08
With Matthew, and the rest of the boy pack, part with Sarah.
Split 1:Distance0.930Time8:41.20Pace9:20.43
Cumilative:Distance0.930Time8:41.20Pace9:20.43
Split 2:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance1.054Time9:18.70Pace8:50.08
 
Leg 3:Distance0.248Time1:51.40Pace7:29.19
400 on the track with Mary.
Leg 4:Distance1.000Time9:41.30Pace9:41.30
Back to the house with Matthew, Mary, and the boy pack.
Leg 5:Distance2.000Time15:52.90Pace7:56.45
I think this was alone.

Neon Crocs 2 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.930.000.000.1211.05

Fast Running Friend Workout - 2020-04-08 17:42:45
Workout Totals: Distance11.054Time1:26:26.10Pace7:49.16
Usual day for me, total of 12. I think Joseph, Jacob, William, and Stephen were still on reduced mileage, do not remember exactly how much.
Leg 1:Distance2.054Time16:46.60Pace8:10.07
With Matthew, and some of the rest of the boy pack.
Split 1:Distance0.930Time7:51.90Pace8:27.42
Cumilative:Distance0.930Time7:51.90Pace8:27.42
Split 2:Distance0.124Time0:39.00Pace5:14.52
Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:15.70Pace8:15.70
Cumilative:Distance2.054Time16:46.60Pace8:10.07
 
Leg 2:Distance7.000Time54:39.90Pace7:48.56
With Benjamin.
Leg 3:Distance2.000Time14:59.60Pace7:29.80
Alone.

Neon Crocs 2 Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.410.000.000.6212.03

Fast Running Friend Workout - 2020-04-09 09:07:01
Workout Totals: Distance12.034Time1:32:52.80Pace7:43.09
Total of about 12. Benjamin did 3 miles down the canyon in 14:14 (4:45, 4:44, 4:45). That his is course PR. Today was a good day to do it - there was a decent tail wind. Joseph, Jacob, and I ran the first 0.5 with him - Joseph and Jacob were maybe half a second ahead of me, I had 2:23.2. I was happy to be back to those speeds after getting some good sleep, and also some tailwind today.
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time1:00:58.80Pace7:37.35
0.5 with Joseph and Jacob starting out his 3 mile tempo down the canyon, then part with Joseph and Jacob, part with Benjamin.
Split 1:Distance0.500Time2:23.20Pace4:46.40
Cumilative:Distance0.500Time2:23.20Pace4:46.40
Split 2:Distance7.500Time58:35.60Pace7:48.75
Cumilative:Distance8.000Time1:00:58.80Pace7:37.35
Leg 3:Distance2.054Time16:27.10Pace8:00.57
Split 1:Distance0.930Time7:24.80Pace7:58.28
Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance1.054Time8:02.50Pace7:37.78
Split 3:Distance1.000Time8:24.60Pace8:24.60
Cumilative:Distance2.054Time16:27.10Pace8:00.57
Leg 4:Distance1.000Time7:23.10Pace7:23.10

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

Fast Running Friend Workout - 2020-04-10 10:31:42
Workout Totals: Distance8.000Time1:01:53.90Pace7:44.24
Today was the world-wide fast that President Nelson asked us to join. This was unusual for us because we had to figure out runs. Normally when we fast, it is on Sunday, and we never run on Sunday, so we do not have to solve this problem. We did reduced mileage. Benjamin and I did only 8, Joseph and Jacob 4, William and Stephen 3. Matthew did his regular 2 because he is too little to fast.

I thought it would be very hard to fast even with 8 miles, because I have a hard time when I do not run. But it was actually easier. I think what makes fasting hard for me is that the adrenal glands go to sleep. With 8 miles in the morning, they were more active.
Leg 1:Distance8.000Time1:01:53.90Pace7:44.24

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.541.000.000.9014.44

Fast Running Friend Workout - 2020-04-11 10:18:26
Workout Totals: Distance14.450Time1:55:01.70Pace7:57.63
Did 4x0.25 with Joseph as part of Benjamin's 3x1 mile down the canyon with long recovery. Benjamin was able to do 4:39, 4:41, 4:39 - right on target. Today we had headwind.

Matthew ran 6:37 mile on the track as part of his Saturday 3. Jacob did 6 easy miles due to sore throat. Otherwise usual Saturday distances.

I did 47.6 uphill sprint (0.155) at the end of the run today, was quite happy about it.
Leg 1:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 2:Distance2.000Time16:34.20Pace8:17.10
Warm-up with Joseph, William, Stephen, Benjamin, and Jacob.
Leg 3:Distance4.150Time34:00.60Pace8:11.71
3x0.25 with Joseph, part of Benjamin's 3x1 mile down the canyon.
Split 1:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.950Time8:49.70Pace9:17.58
Cumilative:Distance1.200Time10:00.90Pace8:20.75
Split 3:Distance0.250Time1:11.00Pace4:44.00
Cumilative:Distance1.450Time11:11.90Pace7:43.38
Split 4:Distance0.950Time8:27.90Pace8:54.63
Cumilative:Distance2.400Time19:39.80Pace8:11.58
Split 5:Distance0.250Time1:10.60Pace4:42.40
Cumilative:Distance2.650Time20:50.40Pace7:51.85
Split 6:Distance1.500Time13:10.20Pace8:46.80
Cumilative:Distance4.150Time34:00.60Pace8:11.71
 
Leg 4:Distance1.050Time9:25.90Pace8:58.95
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:37.10Pace6:37.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:27.90Pace8:27.90
With Benjamin and Matthew.
Leg 7:Distance5.000Time37:29.00Pace7:29.80
With Benjamin.
Split 1:Distance4.845Time36:41.60Pace7:34.41
Cumilative:Distance4.845Time36:41.60Pace7:34.41
Split 2:Distance0.155Time0:47.40Pace5:05.81
Cumilative:Distance5.000Time37:29.00Pace7:29.80
 

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

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.301.000.000.0012.30

Fast Running Friend Workout - 2020-04-13 09:43:48
Workout Totals: Distance12.298Time1:35:29.70Pace7:45.91
Total of 13. More or less usual distances for the kids. Stephen decided he wanted to do a mile time trial, but two things got in the way - it was very windy, and he mentally was out of practice for the mile pain. So he DNF'ed at around 1100 mark.
Leg 1:Distance9.000Time1:09:49.20Pace7:45.47
With Benjamin.
Leg 2:Distance1.050Time8:38.40Pace8:13.71
With William, Joseph, Stephen, and Matthew.
Leg 3:Distance0.750Time4:57.30Pace6:36.40
Stephen's failed mile time trial.
Leg 4:Distance0.248Time1:27.90Pace5:54.44
With William, Joseph, Stephen, and Matthew.
Leg 5:Distance1.000Time8:09.20Pace8:09.20
With William, Joseph, Stephen, and Matthew.
Leg 6:Distance0.250Time2:27.70Pace9:50.80
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.551.002.500.0012.05

Fast Running Friend Workout - 2020-04-14 12:11:43
Workout Totals: Distance12.050Time1:28:45.80Pace7:21.98
Today was Stephen's day of redemption. He ran a mile PR on the track of 6:10.2. Benjamin and William paced him. His splits were 89, 91, 92, and 95. After two laps we began to wonder if he might kick and break 6:00, but it was out of his range today. But at least he improved his PR by 3 seconds.

Benjamin paced me for 2.5 down the canyon, the original target was 6:00 pace, but I felt OK, and kept asking for a faster pace, so we ended up with 14:28 - 5:47 per mile.
Leg 1:Distance1.050Time8:44.30Pace8:19.33
With Stephen, William, and Benjamin.
Leg 2:Distance1.000Time6:10.20Pace6:10.20
With Stephen, William, and Benjamin.
Leg 3:Distance1.000Time8:15.80Pace8:15.80
With Stephen, William, and Benjamin.
Leg 4:Distance9.000Time1:05:35.50Pace7:17.28
With Benjamin.
Split 1:Distance4.550Time34:41.70Pace7:37.52
Cumilative:Distance4.550Time34:41.70Pace7:37.52
Split 2:Distance2.500Time14:28.60Pace5:47.44
Cumilative:Distance7.050Time49:10.30Pace6:58.48
Split 3:Distance1.950Time16:25.20Pace8:25.23
Cumilative:Distance9.000Time1:05:35.50Pace7:17.28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-04-15 11:39:18
Workout Totals: Distance12.054Time1:35:09.50Pace7:53.66
Usual easy runs, total of 12.
Leg 1:Distance3.000Time23:41.50Pace7:53.83
With Benjamin and Jenny.
Leg 2:Distance2.054Time17:19.80Pace8:26.23
With Matthew.
Split 1:Distance0.930Time7:48.10Pace8:23.33
Cumilative:Distance0.930Time7:48.10Pace8:23.33
Split 2:Distance0.124Time0:38.50Pace5:10.48
Cumilative:Distance1.054Time8:26.60Pace8:00.65
Split 3:Distance1.000Time8:53.20Pace8:53.20
Cumilative:Distance2.054Time17:19.80Pace8:26.23
Leg 3:Distance3.000Time22:24.10Pace7:28.03
Alone.
Leg 4:Distance4.000Time31:44.10Pace7:56.02
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.920.120.000.1912.23

Fast Running Friend Workout - 2020-04-16 08:47:31
Workout Totals: Distance12.233Time1:38:55.60Pace8:05.21
Easy day for the most part. Sarah did a 200 in 49.3, William, Benjamin, Joseph, and I did 100 downhill in 15.0. Matthew did his usual 200 in 37.5.
Leg 1:Distance8.000Time1:03:43.50Pace7:57.94
With Jacob and Benjamin, part with Joseph.
Leg 2:Distance1.179Time10:07.20Pace8:35.01
With Sarah (part), Matthew, William, Benjamin and Stephen. Mary, Bella, and Leigha in strollers for part of it.
Split 1:Distance0.930Time8:17.30Pace8:54.73
Cumilative:Distance0.930Time8:17.30Pace8:54.73
Split 2:Distance0.124Time0:37.50Pace5:02.42
Cumilative:Distance1.054Time8:54.80Pace8:27.40
Split 3:Distance0.125Time1:12.40Pace9:39.20
Cumilative:Distance1.179Time10:07.20Pace8:35.01
 
Leg 3:Distance0.124Time0:49.30Pace6:37.58
Sarah's 200.
Leg 4:Distance0.930Time7:52.60Pace8:28.17
Back to the house.
Leg 5:Distance2.000Time16:23.00Pace8:11.50
With Benjamin, Joseph, William, and Stephen.
Split 1:Distance0.390Time3:10.90Pace8:09.49
Cumilative:Distance0.390Time3:10.90Pace8:09.49
Split 2:Distance0.062Time0:15.00Pace4:01.94
Cumilative:Distance0.452Time3:25.90Pace7:35.53
Split 3:Distance1.548Time12:57.10Pace8:22.00
Cumilative:Distance2.000Time16:23.00Pace8:11.50
 

Neon Crocs 3 Miles: 12.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.930.000.120.008.05

Fast Running Friend Workout - 2020-04-17 14:12:09
Workout Totals: Distance8.054Time1:02:38.10Pace7:46.61
Decided to taper for the virtual 5 K tomorrow. Only 8 for me and Benjamin, 4 for Joseph and Jacob, 3 for William and Stephen.
Leg 1:Distance6.000Time45:52.00Pace7:38.67
With Benjamin.
Leg 2:Distance2.054Time16:46.10Pace8:09.82
With Benjamin and Matthew.
Split 1:Distance0.930Time7:56.80Pace8:32.69
Cumilative:Distance0.930Time7:56.80Pace8:32.69
Split 2:Distance0.124Time0:43.50Pace5:50.81
Cumilative:Distance1.054Time8:40.30Pace8:13.64
Split 3:Distance1.000Time8:05.80Pace8:05.80
Cumilative:Distance2.054Time16:46.10Pace8:09.82
 

Neon Crocs 3 Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Pachev Family Provo Canyon 5 K (3.107 Miles) 00:17:35, Place overall: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.000.003.1117.65

Fast Running Friend Workout - 2020-04-18 08:26:23
Workout Totals: Distance17.651Time2:16:58.80Pace7:45.63
We decided to join Thatcher Olsen's Omada Running Community 5 K in some form today. We decided to do it down the Provo Canyon. The starting elevation is 5050 feet, the ending 4819, so 231 feet of elevation drop, or average grade of 1.4%. I figure this has the net effect of a more or less fair altitude adjustment. Run works calculator thinks that 15:04 on this course is worth 15:27 on a flat course, and gives only 14 seconds altitude adjustment, but NCAA for 4926 (Bozeman, MT) gives the full 23 seconds. So in other words, within a few seconds, we get the best sea-level 5 K simulation without travelling that I can think of. And it is right next to our house on a nice safe trail with no traffic to worry about - which is an issue when you have young kids running.

Results:

Benjamin (age 21) 15:04
Joseph (15) 17:29
Jacob (13) 17:33
Dad/Sasha(me) (46) 17:35
William (11) 18:54
Jenny (19) 20:19
Stephen (9) 21:14
Matthew (7) 21:14
Julia (17) 22:46
Mom/Sarah (44) 25:46

Race report:

We did this in two heats to facilitate child care for three youngest. In the first heat we had Benjamin, Joseph, Jacob, and myself.

We wheeled 565 feet from the one triangle mark on the trail up, and then finished at the corresponding one triangle mark over by the 800 N bridge. So our splits are backwards, since we used the triangle marks.

Benjamin - splits 32, 4:48, 4:56, 4:48
Joseph - 35, 5:34, 5:41, 5:39
Jacob - 35, 5:34, around 5:36, around 5:48
Dad - 35, 5:34, 5:41, 5:45

Jacob pulled ahead of me and Joseph around 2 K mark. Joseph had a strange yo-yo run where he would fall back, then catch up to me, before finally pulling away in the kick. Jacob started dry-heaving at the end for some odd reason, which slowed him down a lot, but I still could not catch him. Joseph did, though.

William - Benjamin paced him, still need to figure out what splits he had.
Jenny - 38, 6:25, 6:41, 6:35

Stephen - started out with Jenny, then his back started hurting, Matthew and I caught up to him, he ran with us, then stopped, started running again, caught up, and ended up just a step ahead of
Matthew at the end.

Matthew - 40, 6:35, 7:07, 6:52. Very solid run. I think he can go faster, though - he was cheering Stephen as late as mile 2 when Stephen was struggling.

Julia - Jacob was pacing her while he pushed Bella in the stroller. Need to figure out her splits. But this was a very good performance considering the struggles she had lately. I was just hoping she would run 23:30.

Sarah - also very good performance. Joseph paced her while pushing Leigha and Mary in the stroller. She was strong at the end. I timed her last 0.125 and it was 58. I was hoping she would be not too much over 27:00 with the struggles she had lately. But she outperformed my expectations, and ran over a minute faster.

At the end we had to get the strollers and the kids home. So I was just going to have Mary run one mile while pushing Leigha, and then put Mary in the stroller and push both of them. But Mary insisted on running all the way home, which would be 2 miles with the last mile uphill. She did better than I expected - 9:53, 9:50 for 19:43 total.
Leg 1:Distance0.930Time7:33.70Pace8:07.85
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance3.107Time17:35.30Pace5:39.65
The 5 K - my time.
Leg 3:Distance3.200Time28:31.50Pace8:54.84
Back up the canyon for the second round.
Leg 4:Distance3.674Time25:46.70Pace7:00.99
5 K - second round.
Split 1:Distance3.107Time21:14.80Pace6:50.30
Cumilative:Distance3.107Time21:14.80Pace6:50.30
Stephen and Matthew.
Split 2:Distance0.191Time1:31.50Pace7:59.06
Cumilative:Distance3.298Time22:46.30Pace6:54.28
Julia.
Split 3:Distance0.376Time3:00.40Pace7:59.79
Cumilative:Distance3.674Time25:46.70Pace7:00.99
Sarah.
 
Leg 5:Distance2.000Time19:43.10Pace9:51.55
With Julia and Mary.
Leg 6:Distance4.740Time37:48.50Pace7:58.59
With Benjamin.

Neon Crocs 3 Miles: 17.65
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. Home church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.1213.05

Fast Running Friend Workout - 2020-04-20 09:33:32
Workout Totals: Distance13.054Time1:42:03.50Pace7:49.09
Usual day, a bit extra for me, 13 miles, usual distances for the kids.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance2.054Time16:55.80Pace8:14.55
With Joseph, Jacob, William, and Matthew.
Split 1:Distance0.930Time7:43.90Pace8:18.82
Cumilative:Distance0.930Time7:43.90Pace8:18.82
Split 2:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance1.054Time8:23.60Pace7:57.80
Split 3:Distance1.000Time8:32.20Pace8:32.20
Cumilative:Distance2.054Time16:55.80Pace8:14.55
 
Leg 3:Distance2.000Time15:56.30Pace7:58.15
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.110.120.000.1213.35

Fast Running Friend Workout - 2020-04-21 16:29:31
Workout Totals: Distance13.357Time1:43:56.90Pace7:46.94
Turned 47 today.
Easy runs, went to the track with the family, Sarah did 2x200. Total of 13 for me.
Leg 1:Distance9.000Time1:08:05.10Pace7:33.90
With Benjamin.
Leg 2:Distance1.179Time10:44.30Pace9:06.48
With Matthew, Joseph, Jacob, William, and Sarah (part) + the strollers with Mary, Bella, and Leigha.
Split 1:Distance0.930Time8:43.80Pace9:23.23
Cumilative:Distance0.930Time8:43.80Pace9:23.23
Split 2:Distance0.124Time0:38.10Pace5:07.26
Cumilative:Distance1.054Time9:21.90Pace8:53.11
Split 3:Distance0.125Time1:22.40Pace10:59.20
Cumilative:Distance1.179Time10:44.30Pace9:06.48
 
Leg 3:Distance0.124Time0:53.20Pace7:09.03
200 with Sarah.
Leg 4:Distance0.124Time0:50.50Pace6:47.26
200 with Sarah.
Leg 5:Distance0.930Time7:24.30Pace7:57.74
Back to the house with the kids.
Leg 6:Distance2.000Time15:59.50Pace7:59.75
With Joseph and Jacob.

Neon Crocs 3 Miles: 13.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.190.000.122.2512.56

Fast Running Friend Workout - 2020-04-22 09:35:00
Workout Totals: Distance12.564Time1:37:46.40Pace7:46.92
Total of around 12. Did a workout with the boys today. Benjamin paced me, Joseph, and Jacob at 5:36 target for 1.5 down the canyon, then William raced us over the last 0.5, and Stephen over the last 0.25. Benjamin was almost on the dot on every quarter up to 1.25 (7:00), then got antsy and ran 81. Over the last 0.5 I had nothing left and just kept the pace finishing in 11:08. Joseph ran 2:34, William also 2:34, but a bit behind him, and Jacob 2:36 so 10:55/10:57 for Joseph and Jacob.

Stephen ran 79.

Sarah did 45.9 for 200 on the track, Julia 38.3.

Usual distances for the kids and Sarah. Sarah now runs 6 miles a day with 3+3.
Leg 1:Distance0.980Time8:37.40Pace8:47.96
Warm-up.
Leg 2:Distance2.000Time11:08.80Pace5:34.40
2 mile tempo down the canyon.
Leg 3:Distance6.228Time49:49.70Pace8:00.04
Cool-down.
Leg 4:Distance1.000Time8:08.00Pace8:08.00
With Benjamin.
Leg 5:Distance0.980Time8:56.20Pace9:07.14
To the track with the stroller.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
With Matthew and the crew.
Leg 7:Distance0.124Time1:06.40Pace8:55.48
A bit of jogging.
Leg 8:Distance0.124Time0:45.90Pace6:10.16
With Sarah.
Leg 9:Distance0.124Time0:38.30Pace5:08.87
With Matthew.
Leg 10:Distance0.880Time7:57.40Pace9:02.50
Back to the house with Matthew and Bella and Leigha in the stroller.

Neon Crocs 3 Miles: 12.56
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.000.8713.32

Fast Running Friend Workout - 2020-04-23 09:27:45
Workout Totals: Distance13.323Time1:46:59.10Pace8:01.81
Total of about 12. Benjamin did 3x1 mile down the canyon. There was some headwind. He was sluggish and tense in the first 2 - 4:45, 4:46, but then loosened up in the last one and ran 4:38. Jacob and I did 3x0.25 with him - 70.0, 71.1, 68.9.
Leg 1:Distance2.000Time16:25.80Pace8:12.90
Warm-up with Benjamin and Jacob.
Leg 2:Distance7.269Time57:06.20Pace7:51.34
Jacob and I joined Benjamin for part of his workout.
Split 1:Distance0.250Time1:10.00Pace4:40.00
Cumilative:Distance0.250Time1:10.00Pace4:40.00
Split 2:Distance1.000Time8:44.30Pace8:44.30
Cumilative:Distance1.250Time9:54.30Pace7:55.44
Split 3:Distance0.250Time1:11.10Pace4:44.40
Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 4:Distance1.000Time8:42.70Pace8:42.70
Cumilative:Distance2.500Time19:48.10Pace7:55.24
Split 5:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance2.750Time20:57.00Pace7:37.09
Split 6:Distance4.519Time36:09.20Pace8:00.02
Cumilative:Distance7.269Time57:06.20Pace7:51.34
 
Leg 3:Distance2.054Time17:09.30Pace8:21.12
With Joseph, Stephen, William, and Matthew.
Split 1:Distance0.930Time7:59.90Pace8:36.02
Cumilative:Distance0.930Time7:59.90Pace8:36.02
Split 2:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance1.054Time8:37.60Pace8:11.08
Split 3:Distance1.000Time8:31.70Pace8:31.70
Cumilative:Distance2.054Time17:09.30Pace8:21.12
 
Leg 4:Distance2.000Time16:17.80Pace8:08.90
With Joseph, William, and Stephen.

Neon Crocs 3 Miles: 13.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-04-24 12:12:18
Workout Totals: Distance12.054Time1:32:45.20Pace7:41.69
Total of 12 for me and Benjamin, usual distances for everybody. Easy runs.
Leg 1:Distance2.054Time16:34.60Pace8:04.23
With Benjamin and Matthew.
Split 1:Distance0.930Time7:48.30Pace8:23.55
Cumilative:Distance0.930Time7:48.30Pace8:23.55
Split 2:Distance0.124Time0:37.40Pace5:01.61
Cumilative:Distance1.054Time8:25.70Pace7:59.79
Split 3:Distance1.000Time8:08.90Pace8:08.90
Cumilative:Distance2.054Time16:34.60Pace8:04.23
 
Leg 2:Distance10.000Time1:16:10.60Pace7:37.06
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.761.000.002.6216.38

Fast Running Friend Workout - 2020-04-25 09:02:01
Workout Totals: Distance16.380Time2:07:13.30Pace7:46.01
Benjamin paced Jacob to a 2 mile down the canyon PR of 10:39, splits 5:20/5:19. I made it with them to 1.25 in 6:42, then jogged 0.375 - first very slow to recover, then picked up and made it brisk. I was not planning on running another interval, but I had my watch going, so I decided to run the last 0.375 hard and was able to do it in 2:07, which gave me 11:30 total, so 5:45 average in spite of jogging in the middle. Jacob - thanks to 76 for the last quarter - was able to crack 10:40 for the first time. Joseph was not having a good day, dropped out after about 0.75 into it. William was supposed to race Joseph and Jacob over the last 0.75, he ran maybe the first 0.25, and then gave up and coasted. Stephen was able to run 2:06 for the last 0.375.

For Benjamin, the first interval was a warm-up. He did 3x2 miles afterwards - 10:57 up, 9:55 down, and 10:37 up. On the first uphill one he got excited chasing two runners - I think they were part of the BYU team - in the first quarter, which he ran in 76, and then he later paid for it, and could only run 5:36 for the last mile. Then he ran a controlled 9:55 down, and then in the last one uphill, he also was running controlled, and it paid off - he opened with 5:22, and then thanks to the last 0.375 in 1:53 (5:00 pace), was able to get 10:37 (5:15 closing mile).

So I see some very good indicators coming out from this workout. He wants to run 5:00 pace uphill - though he cannot hold it for very long yet. But for an endurance guy, if you start to want to run a certain pace and are hitting it occasionally, it usually means there is something deep inside that is starting to come out would permit you to make it your race pace if you continued to develop it. So we need to work on that deep inside thing.

Jacob and I did the first 0.25 of Benjamin's first uphill interval (76), then I did 0.5 down in 2:29, and 0.25 up in 82.

Matthew did a mile on the track in 6:26.7 - 0.4 off his record. Splits 95, 98, 99, 92. He started his kick too late, but once he got going he was going - last 200 in 43.
 
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with the boys.
Leg 2:Distance2.000Time11:30.80Pace5:45.40
2 mile workout down the canyon.
Split 1:Distance1.250Time6:42.00Pace5:21.60
Cumilative:Distance1.250Time6:42.00Pace5:21.60
Split 2:Distance0.375Time2:41.60Pace7:10.93
Cumilative:Distance1.625Time9:23.60Pace5:46.83
Split 3:Distance0.375Time2:07.20Pace5:39.20
Cumilative:Distance2.000Time11:30.80Pace5:45.40
 
Leg 3:Distance0.500Time4:15.10Pace8:30.20
Recovery jog.
Leg 4:Distance6.600Time51:50.50Pace7:51.29
Part of Benjamin's workout.
Split 1:Distance0.250Time1:16.50Pace5:06.00
Cumilative:Distance0.250Time1:16.50Pace5:06.00
Split 2:Distance2.000Time17:15.90Pace8:37.95
Cumilative:Distance2.250Time18:32.40Pace8:14.40
Split 3:Distance0.500Time2:29.60Pace4:59.20
Cumilative:Distance2.750Time21:02.00Pace7:38.91
Split 4:Distance1.600Time13:59.30Pace8:44.56
Cumilative:Distance4.350Time35:01.30Pace8:03.06
Split 5:Distance0.250Time1:22.40Pace5:29.60
Cumilative:Distance4.600Time36:23.70Pace7:54.72
Split 6:Distance2.000Time15:26.80Pace7:43.40
Cumilative:Distance6.600Time51:50.50Pace7:51.29
 
Leg 5:Distance1.050Time9:33.40Pace9:06.10
Warm-up with Benjamin, Jenny, and Matthew.
Leg 6:Distance1.000Time6:26.70Pace6:26.70
Matthew's mile on the track with Benjamin and Jenny.
Leg 7:Distance1.000Time9:04.40Pace9:04.40
Back to the house.
Leg 8:Distance3.000Time23:57.50Pace7:59.17
With Benjamin and Jenny.
Leg 9:Distance0.250Time2:31.10Pace10:04.40
With Bella.

Neon Crocs 3 Miles: 16.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.730.000.000.1211.85

Fast Running Friend Workout - 2020-04-27 09:39:37
Workout Totals: Distance11.853Time1:34:59.50Pace8:00.85
Easy runs for older kids, Bella ran a 400 PR of 2:06 on the track. Total of 12 for me and Benjamin.
Leg 1:Distance0.930Time7:50.40Pace8:25.81
With the gang to the track.
Leg 2:Distance0.124Time0:36.90Pace4:57.58
With Matthew and the gang.
Leg 3:Distance0.125Time1:00.30Pace8:02.40
A jog with the gang.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Bella - 400 - holding the hand. The gang helped.
Leg 5:Distance0.248Time1:57.80Pace7:55.00
With Mary - 400.
Leg 6:Distance0.248Time1:47.40Pace7:13.06
400 with Sarah.
Leg 7:Distance0.930Time9:17.50Pace9:59.46
Back to the house with the gang, including Mary.
Leg 8:Distance9.000Time1:10:22.90Pace7:49.21
With Benjamin.

Neon Crocs 3 Miles: 11.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.910.003.380.0012.29

Fast Running Friend Workout - 2020-04-28 08:43:17
Workout Totals: Distance12.294Time1:38:10.90Pace7:59.17
Workout day. Jacob did the 3 mile fartlek with 5:20 pace on the fast, and 8:00 on recoveries, and was able to keep up - paced by Benjamin. Joseph made it through the first 2 intervals, and quit in the middle of the third one. William and I did the target of 5:52/8:00, he kept the fast - sort of, and was around 8:30 pace on the recoveries, mentally checked out in the last interval, could not even keep 6:00. Stephen also did not have a good day, his target was to keep 5:52 pace for 0.625, and he just did not have it mentally.

Mary ran to the track and back, and 400 in 1:49.9 there, which is her new PR. Bella ran to the track and back as well.

Otherwise, easy pace, normal distances.
Leg 1:Distance0.980Time8:19.90Pace8:30.10
Warm-up.
Leg 2:Distance3.000Time19:08.20Pace6:22.73
William's workout.
Split 1:Distance0.625Time3:39.30Pace5:50.88
Cumilative:Distance0.625Time3:39.30Pace5:50.88
Split 2:Distance0.125Time1:08.70Pace9:09.60
Cumilative:Distance0.750Time4:48.00Pace6:24.00
Split 3:Distance0.625Time3:43.20Pace5:57.12
Cumilative:Distance1.375Time8:31.20Pace6:11.78
Split 4:Distance0.125Time1:06.60Pace8:52.80
Cumilative:Distance1.500Time9:37.80Pace6:25.20
Split 5:Distance0.625Time3:41.40Pace5:54.24
Cumilative:Distance2.125Time13:19.20Pace6:16.09
Split 6:Distance0.125Time1:15.00Pace10:00.00
Cumilative:Distance2.250Time14:34.20Pace6:28.53
Split 7:Distance0.750Time4:34.00Pace6:05.33
Cumilative:Distance3.000Time19:08.20Pace6:22.73
 
Leg 3:Distance0.500Time4:30.40Pace9:00.80
Back to meet Stephen.
Leg 4:Distance0.250Time1:28.40Pace5:53.60
Stephen's attempt at redemption.
Leg 5:Distance4.450Time36:52.00Pace8:17.08
With Benjamin, part with Jacob, Stephen, and William.
Leg 6:Distance0.930Time9:13.40Pace9:55.05
With Mary, Matthew, and Benjamin to the track, part with Sarah and Bella.
Leg 7:Distance0.248Time1:28.20Pace5:55.65
400 pickup with Benjamin and Matthew.
Leg 8:Distance0.248Time1:49.90Pace7:23.15
Pacing Mary in the 400 PR with Benjamin and Matthew.
Leg 9:Distance0.258Time1:24.60Pace5:27.91
With Benjamin and Matthew - 400 pickup.
Leg 10:Distance0.500Time4:00.60Pace8:01.20
Jogging with Benjamin.
Leg 11:Distance0.930Time9:55.30Pace10:40.11
Back to the house with Mary.

Neon Crocs 3 Miles: 12.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.030.000.620.0013.65

Fast Running Friend Workout - 2020-04-29 09:34:18
Workout Totals: Distance13.650Time1:51:38.50Pace8:10.73
Family run outing day in the Provo Canyon, which included Stephen's redemption 0.625 down in 3:37, and Mary's canyon mile debut which ended in a flat PR equivalent. She ran 8:21, which is worth around 8:40 on the track. Sarah ran with us for part of the run, including the 8:21 mile. I pushed the stroller Bella and Mary for most of the run.
Leg 1:Distance0.500Time4:17.80Pace8:35.60
Warm-up with Stephen.
Leg 2:Distance0.625Time3:37.60Pace5:48.16
Stephen's interval.
Leg 3:Distance0.400Time3:20.60Pace8:21.50
Back to the park to get everybody.
Leg 4:Distance1.050Time10:15.10Pace9:45.81
Up the canyon with Sarah and the kids pushing the stroller.
Leg 5:Distance0.375Time3:43.50Pace9:56.00
Now Mary and Bella are out of the stroller and running.
Leg 6:Distance1.000Time8:21.90Pace8:21.90
Put Bella in the stroller, Mary still running.
Leg 7:Distance3.700Time30:13.50Pace8:10.14
Put Mary and Bella in the stroller, and back to the house.
Leg 8:Distance6.000Time47:48.50Pace7:58.08
With Benjamin to get the car.

Neon Crocs 3 Miles: 13.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.980.000.000.1213.10

Fast Running Friend Workout - 2020-04-30 09:27:47
Workout Totals: Distance13.108Time1:43:45.90Pace7:54.97
Easy runs for everybody except Benjamin and Joseph.

Benjamin did 3x1 mile down the canyon with 0.5 recovery jogging, 4:38, 4:38, 4:33. I was particularly happy about him closing in 4:33. Joseph did first 0.375 of each interval in 1:47, 1:45, 1:44.

Mary ran almost two miles - to the track and back, and kept a low-9:00 pace.
Leg 1:Distance9.000Time1:07:08.40Pace7:27.60
Part alone, part with Jacob.
Leg 2:Distance0.930Time8:51.90Pace9:31.94
With Mary, Matthew, and Julia.
Leg 3:Distance0.124Time0:39.10Pace5:15.32
Pickup with Matthew and Julia.
Split 1:Distance0.124Time0:36.90Pace4:57.58
Cumilative:Distance0.124Time0:36.90Pace4:57.58
Matthew.
Split 2:Distance0.000Time0:02.20Pace0:00.00
Cumilative:Distance0.124Time0:39.10Pace5:15.32
Julia.
 
Leg 4:Distance0.124Time1:05.40Pace8:47.42
Jogging back to get Mary.
Leg 5:Distance0.930Time8:31.60Pace9:10.11
With Mary, Matthew, and Julia back to the house.
Leg 6:Distance2.000Time17:29.50Pace8:44.75
With Julia.

Neon Crocs 3 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.051.000.000.0012.05

Fast Running Friend Workout - 2020-05-01 09:47:01
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
Mostly easy runs for everybody, total of 12. Mary had a breakthrough run, did a total of 2.5 with the last 2 uphill in 17:46, splitting 9:00, 8:46. So her 8:46 is actually her official non-aided PR, but she ran it uphill at the end.

Matthew did 6:33 mile on the track, total of 3.
Leg 1:Distance1.500Time12:41.40Pace8:27.60
With almost the whole family, Sarah ran the first mile with us. Bella and Mary in the stroller.
Leg 2:Distance0.500Time5:21.80Pace10:43.60
Bella and Mary out of the stroller.
Leg 3:Distance2.000Time17:46.90Pace8:53.45
Bella back in the stroller, Mary ran a major PR for 2 miles.
Leg 4:Distance1.050Time9:03.60Pace8:37.71
To the track with Benjamin and Matthew.
Leg 5:Distance1.000Time6:33.80Pace6:33.80
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:22.10Pace8:22.10
With Benjamin and Matthew.
Leg 7:Distance5.000Time35:48.60Pace7:09.72
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.131.005.000.0016.13

Fast Running Friend Workout - 2020-05-02 10:33:53
Workout Totals: Distance16.130Time2:01:12.20Pace7:30.85
Total of about 16. Did 5 miles down the canyon with Joseph and Jacob in 29:50. Benjamin did 8x0.625 in the canyon alternating directions with recoveries first at 0.125, then as he got more tired, 0.25. Target 2:55 down, 3:10 up. Splits - 2:53 (down), 3:17 (up), 2:53, 3:11, 2:54, 3:08, 2:55, 3:00 (up).

This was a very good workout, I was very happy about 3:00 last interval up. That is 4:48 pace.

Matthew did 1 mile on the track in 6:35 - 3 total.
Leg 1:Distance2.480Time19:56.00Pace8:02.26
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:50.80Pace5:58.16
5 mile tempo, Joseph and Jacob ran it all, Stephen the first mile, William the first 2.25.
Leg 3:Distance3.600Time30:47.80Pace8:33.28
Part alone, part with Benjamin.
Leg 4:Distance1.050Time9:07.70Pace8:41.62
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:35.10Pace6:35.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time9:01.10Pace9:01.10
With Benjamin and Matthew.
Leg 7:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Neon Crocs 3 Miles: 16.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.250.000.5012.35

Fast Running Friend Workout - 2020-05-04 08:23:24
Workout Totals: Distance12.348Time1:39:24.10Pace8:03.00
Total of about 12, did 4x200 with William, Joseph, and Benjamin. Stephen and Matthew did the first one. Sarah ran 1:39.4 in the 400, and Mary did 1:48.5. Otherwise easy runs.
Leg 1:Distance9.000Time1:09:22.20Pace7:42.47
With Benjamin.
Leg 2:Distance0.930Time9:29.90Pace10:12.80
To the track with the kids and Sarah.
Leg 3:Distance0.992Time8:04.30Pace8:08.21
4x200 workout with William - Jacob, and Benjamin helped. Stephen and Matthew did the first interval.
Split 1:Distance0.124Time0:36.90Pace4:57.58
Cumilative:Distance0.124Time0:36.90Pace4:57.58
Split 2:Distance0.124Time1:17.20Pace10:22.58
Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.124Time0:34.80Pace4:40.65
Cumilative:Distance0.372Time2:28.90Pace6:40.27
Split 4:Distance0.124Time1:27.60Pace11:46.45
Cumilative:Distance0.496Time3:56.50Pace7:56.81
Split 5:Distance0.124Time0:35.10Pace4:43.06
Cumilative:Distance0.620Time4:31.60Pace7:18.06
Split 6:Distance0.124Time1:33.70Pace12:35.65
Cumilative:Distance0.744Time6:05.30Pace8:10.99
Split 7:Distance0.124Time0:36.00Pace4:50.32
Cumilative:Distance0.868Time6:41.30Pace7:42.33
Split 8:Distance0.124Time1:23.00Pace11:09.35
Cumilative:Distance0.992Time8:04.30Pace8:08.21
 
Leg 4:Distance0.248Time1:39.40Pace6:40.81
Sarah's 400.
Leg 5:Distance0.248Time1:48.50Pace7:17.50
Mary's 400.
Leg 6:Distance0.930Time8:59.80Pace9:40.43
Back to the house.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.050.000.000.0014.05

Fast Running Friend Workout - 2020-05-05 17:17:35
Workout Totals: Distance14.054Time1:51:32.10Pace7:56.17
Total of 14 in random runs, took Sarah to the canyon late at night, provided security. She did 8:01 down the canyon in the dark.
Leg 1:Distance2.054Time16:28.00Pace8:01.01
With Benjamin and Matthew.
Split 1:Distance0.930Time7:58.90Pace8:34.95
Cumilative:Distance0.930Time7:58.90Pace8:34.95
Split 2:Distance0.124Time0:37.90Pace5:05.65
Cumilative:Distance1.054Time8:36.80Pace8:10.32
Split 3:Distance1.000Time7:51.20Pace7:51.20
Cumilative:Distance2.054Time16:28.00Pace8:01.01
 
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Stephen.
Leg 3:Distance3.000Time24:00.10Pace8:00.03
With Benjamin.
Leg 4:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 5:Distance1.000Time8:01.80Pace8:01.80
With Sarah.
Leg 6:Distance1.000Time10:20.60Pace10:20.60
With Sarah.

Neon Crocs 3 Miles: 14.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.630.000.000.1212.75

Fast Running Friend Workout - 2020-05-06 10:57:26
Workout Totals: Distance12.754Time1:44:59.50Pace8:13.92
Canyon run with the family, pushed the stroller in the morning, total of about 10.75, then 2 more at night with Matthew and Benjamin. Mary ran a down the canyon mile PR - 8:15, splits 4:16, 3:59.
Leg 1:Distance0.980Time9:46.90Pace9:58.88
Bella and Mary in the stroller, the rest of the gang running.
Leg 2:Distance0.750Time6:42.20Pace8:56.27
Mary out of the stroller, Bella for the first part.
Split 1:Distance0.190Time1:48.00Pace9:28.42
Cumilative:Distance0.190Time1:48.00Pace9:28.42
Split 2:Distance0.560Time4:54.20Pace8:45.36
Cumilative:Distance0.750Time6:42.20Pace8:56.27
 
Leg 3:Distance0.500Time3:58.10Pace7:56.20
Mary back in the stroller.
Leg 4:Distance1.000Time8:15.40Pace8:15.40
Mary's mile down the canyon record.
Leg 5:Distance0.250Time2:15.60Pace9:02.40
Bella out of the stroller earning her treats, Mary back in the stroller.
Leg 6:Distance2.520Time19:36.40Pace7:46.83
Mary and Bella back in the stroller, now all the way to the house.
Leg 7:Distance4.700Time37:27.30Pace7:58.15
Back to the car with Benjamin.
Leg 8:Distance2.054Time16:57.60Pace8:15.42
With Benjamin and Matthew.
Split 1:Distance0.930Time8:13.70Pace8:50.86
Cumilative:Distance0.930Time8:13.70Pace8:50.86
Split 2:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance1.054Time8:54.50Pace8:27.12
Split 3:Distance1.000Time8:03.10Pace8:03.10
Cumilative:Distance2.054Time16:57.60Pace8:15.42
 

Neon Crocs 3 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.480.000.002.5012.98

Fast Running Friend Workout - 2020-05-07 08:51:50
Workout Totals: Distance12.979Time1:40:57.30Pace7:46.70
Benjamin did 2x1 mile with the 0.75 warmup at 5:36 pace, and then the last 0.25 trying to break 60. In the first one he got 60, in the second, 59. I did it with him and also kicked, but much slower, in the first one 77, and in the second 75.

Then ran with the kids in the evening to the track and back.
Leg 1:Distance1.970Time16:13.20Pace8:14.01
Warm-up with Benjamin.
Leg 2:Distance1.500Time5:28.80Pace3:39.20
Mile interval.
Split 1:Distance0.750Time4:11.80Pace5:35.73
Cumilative:Distance0.750Time4:11.80Pace5:35.73
Split 2:Distance0.750Time1:17.00Pace1:42.67
Cumilative:Distance1.500Time5:28.80Pace3:39.20
 
Leg 3:Distance1.250Time11:57.70Pace9:34.16
Recovery.
Leg 4:Distance1.000Time5:28.90Pace5:28.90
Mile interval.
Split 1:Distance0.750Time4:13.90Pace5:38.53
Cumilative:Distance0.750Time4:13.90Pace5:38.53
Split 2:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance1.000Time5:28.90Pace5:28.90
 
Leg 5:Distance1.150Time9:43.10Pace8:27.04
Jogging.
Leg 6:Distance3.000Time25:38.60Pace8:32.87
More distance.
Leg 7:Distance0.930Time8:40.10Pace9:19.25
To the track with the gang.
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.124Time0:37.60Pace5:03.23
Pacing Matthew in a 200 pickup.
Leg 10:Distance0.125Time1:11.10Pace9:28.80
A bit of a jog.
Leg 11:Distance1.000Time8:00.40Pace8:00.40
More distance on the track with the gang.
Leg 12:Distance0.930Time7:57.80Pace8:33.76
Back to the house.

Neon Crocs 3 Miles: 12.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.730.000.120.5014.35

Fast Running Friend Workout - 2020-05-08 09:51:58
Workout Totals: Distance14.351Time1:58:57.60Pace8:17.36
William did 4x200, total of around 14 for me, otherwise I think usual distances for everybody. Sarah ran 44.3 for 200 meters.
Leg 1:Distance0.250Time2:43.40Pace10:53.60
With Bella.
Leg 2:Distance0.930Time8:31.30Pace9:09.78
To the track with the family.
Leg 3:Distance0.992Time8:19.10Pace8:23.12
Workout with William - 4x200. Matthew ran the first one, Stephen the first and the third.
Split 1:Distance0.124Time0:37.70Pace5:04.03
Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time1:10.80Pace9:30.97
Cumilative:Distance0.248Time1:48.50Pace7:17.50
Split 3:Distance0.124Time0:35.40Pace4:45.48
Cumilative:Distance0.372Time2:23.90Pace6:26.83
Split 4:Distance0.124Time1:22.80Pace11:07.74
Cumilative:Distance0.496Time3:46.70Pace7:37.06
Split 5:Distance0.124Time0:35.20Pace4:43.87
Cumilative:Distance0.620Time4:21.90Pace7:02.42
Split 6:Distance0.124Time1:43.90Pace13:57.90
Cumilative:Distance0.744Time6:05.80Pace8:11.67
Split 7:Distance0.124Time0:34.70Pace4:39.84
Cumilative:Distance0.868Time6:40.50Pace7:41.41
Split 8:Distance0.124Time1:38.60Pace13:15.16
Cumilative:Distance0.992Time8:19.10Pace8:23.12
 
Leg 4:Distance0.124Time0:44.30Pace5:57.26
Sarah's 200 with some pacers.
Leg 5:Distance1.125Time8:23.40Pace7:27.47
Around the track with the boys.
Leg 6:Distance0.930Time8:30.30Pace9:08.71
Back to the house.
Leg 7:Distance8.000Time1:03:59.50Pace7:59.94
With Benjamin.
Leg 8:Distance1.000Time8:02.20Pace8:02.20
With Sarah down the canyon.
Leg 9:Distance1.000Time9:44.10Pace9:44.10
With Sarah back up the canyon.

Neon Crocs 3 Miles: 14.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.002.7516.05

Fast Running Friend Workout - 2020-05-09 09:57:28
Workout Totals: Distance16.050Time2:05:46.50Pace7:50.19
Total of about 16. Benjamin was still feeling sore from Thursday, so we decided to just have him pace Joseph. Jacob's foot was still hurting, so he was on reduced mileage - only 5. Joseph tried to do the three mile fartlek workout. He was OK in the first interval (3:21), then probably jogged way to quick for the recovery, and it mentally knocked him out for the second, on which he basically gave up and ran 3;29. At that point, I stopped him for a discussion. Afterwards, we decided to make the best of the situation, and see if he could finish the workout with the help of a long rest. He was able to hit the last 2 intervals on pace (target 5:20 per mile). I ran that part as a steady tempo, 1.5 miles in 8:27.

Otherwise, easy runs and usual distances, except for Matthew running 6:39 for the mile on the track.
Leg 1:Distance2.980Time24:18.00Pace8:09.26
Warm up with Benjamin and Joseph.
Leg 2:Distance1.500Time8:57.80Pace5:58.53
2x0.625 with Benjamin and Joseph.
Split 1:Distance0.625Time3:21.70Pace5:22.72
Cumilative:Distance0.625Time3:21.70Pace5:22.72
Split 2:Distance0.125Time0:52.90Pace7:03.20
Cumilative:Distance0.750Time4:14.60Pace5:39.47
Split 3:Distance0.625Time3:29.70Pace5:35.52
Cumilative:Distance1.375Time7:44.30Pace5:37.67
Split 4:Distance0.125Time1:13.50Pace9:48.00
Cumilative:Distance1.500Time8:57.80Pace5:58.53
 
Leg 3:Distance1.500Time8:27.50Pace5:38.33
Now 1.5 at my own pace.
Leg 4:Distance2.020Time15:54.10Pace7:52.33
To the house with Benjamin and Joseph.
Leg 5:Distance5.000Time41:33.00Pace8:18.60
With Benjamin back to the car.
Leg 6:Distance1.050Time10:31.00Pace10:00.95
With Matthew and Mary to the track.
Leg 7:Distance1.000Time6:39.50Pace6:39.50
With Matthew.
Leg 8:Distance1.000Time9:25.60Pace9:25.60
Back to the house with Matthew and Mary.

Neon Crocs 3 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.0012.75

Fast Running Friend Workout - 2020-05-11 09:39:22
Workout Totals: Distance12.750Time1:41:21.50Pace7:56.98
Usual runs, easy pace mostly, Sarah did 7:38 mile down the canyon.
Leg 1:Distance1.500Time13:00.60Pace8:40.40
With Sarah and the kids, pushing a stroller.
Leg 2:Distance0.250Time2:28.10Pace9:52.40
With Bella.
Leg 3:Distance1.500Time11:37.30Pace7:44.87
Back to the house with the kids.
Leg 4:Distance6.000Time47:11.80Pace7:51.97
With Benjamin - I think.
Leg 5:Distance1.000Time7:38.10Pace7:38.10
With Sarah down the canyon.
Leg 6:Distance2.500Time19:25.60Pace7:46.24
With Jacob and Stephen. Pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.75
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.001.2612.96

Fast Running Friend Workout - 2020-05-12 09:33:12
Workout Totals: Distance12.955Time1:43:36.90Pace7:59.88
Benjamin did 5 down the canyon in 25:35. The target was 25:00 but it got warm, and there was also some headwind. I did 6x0.125 with William, and then 0.5 in the middle of Benjamin's tempo. Usual distances for the kids except Mary who ran only 0.312 due to a fit.
Leg 1:Distance1.230Time10:09.60Pace8:15.61
Warm-up with William.
Leg 2:Distance1.375Time11:09.20Pace8:06.69
William's 6x0.125 workout down the canyon.
Split 1:Distance0.125Time0:35.80Pace4:46.40
Cumilative:Distance0.125Time0:35.80Pace4:46.40
Split 2:Distance0.125Time1:31.40Pace12:11.20
Cumilative:Distance0.250Time2:07.20Pace8:28.80
Split 3:Distance0.125Time0:35.30Pace4:42.40
Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 4:Distance0.125Time1:27.90Pace11:43.20
Cumilative:Distance0.500Time4:10.40Pace8:20.80
Split 5:Distance0.125Time0:36.60Pace4:52.80
Cumilative:Distance0.625Time4:47.00Pace7:39.20
Split 6:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance0.750Time6:14.40Pace8:19.20
Split 7:Distance0.135Time0:41.80Pace5:09.63
Cumilative:Distance0.885Time6:56.20Pace7:50.28
Split 8:Distance0.115Time1:22.60Pace11:58.26
Cumilative:Distance1.000Time8:18.80Pace8:18.80
Split 9:Distance0.125Time0:36.00Pace4:48.00
Cumilative:Distance1.125Time8:54.80Pace7:55.38
Split 10:Distance0.125Time1:38.40Pace13:07.20
Cumilative:Distance1.250Time10:33.20Pace8:26.56
Split 11:Distance0.125Time0:36.00Pace4:48.00
Cumilative:Distance1.375Time11:09.20Pace8:06.69
 
Leg 3:Distance1.800Time13:49.50Pace7:40.83
Back up the canyon to meet Benjamin.
Leg 4:Distance4.550Time37:08.40Pace8:09.76
0.5 down the canyon with Benjamin, then jogging down to meet him, then back with him to the car.
Split 1:Distance0.500Time2:35.60Pace5:11.20
Cumilative:Distance0.500Time2:35.60Pace5:11.20
Split 2:Distance1.350Time10:38.70Pace7:53.11
Cumilative:Distance1.850Time13:14.30Pace7:09.35
Split 3:Distance2.700Time23:54.10Pace8:51.15
Cumilative:Distance4.550Time37:08.40Pace8:09.76
 
Leg 5:Distance0.312Time2:39.30Pace8:30.58
With Mary, Jacob, and Stephen.
Leg 6:Distance3.688Time28:40.90Pace7:46.62
Put Mary in the stroller.

Neon Crocs 3 Miles: 12.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-05-13 09:54:12
Workout Totals: Distance12.250Time1:36:18.70Pace7:51.73
Easy runs, usual distances.
Leg 1:Distance1.000Time9:04.70Pace9:04.70
I think this was with Mary and maybe some other kids.
Leg 2:Distance3.000Time23:53.90Pace7:57.97
With Matthew and the gang (I think).
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Bella.
Leg 4:Distance3.000Time21:35.30Pace7:11.77
I think this was alone.
Leg 5:Distance2.000Time15:29.80Pace7:44.90
I believe this was alone as well.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
I think this was with Benjamin and Jenny.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

Fast Running Friend Workout - 2020-05-14 08:17:21
Workout Totals: Distance12.000Time1:30:18.60Pace7:31.55
Joseph and Jacob did the 3 mile fartlek. Target was 5:20 for interval and 8:00 for recovery, Benjamin paced them, I just ran steady. I got 17:06, Joseph 17:35, Jacob 17:45. They both fell off pace, but this was the first time Joseph finished the workout. Otherwise easy runs.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warmup.
Leg 2:Distance3.000Time17:06.60Pace5:42.20
3 down the canyon.
Leg 3:Distance6.020Time49:34.50Pace8:14.10
With Benjamin, part with Joseph and Jacob.
Leg 4:Distance2.000Time15:41.30Pace7:50.65
Do not remember who this was with.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.780.000.000.2212.00

Fast Running Friend Workout - 2020-05-15 09:54:14
Workout Totals: Distance12.000Time1:33:25.20Pace7:47.10
Total of 12, mostly easy running, except Matthew ran the uphill by the house PR of 54.8 (0.155 at about 4% avg grade), and William did a downhill 14.8 for 100 meters. Stephen's foot was hurting, so he ran only 2 miles.
Leg 1:Distance1.845Time14:42.80Pace7:58.48
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance0.155Time0:54.80Pace5:53.55
Matthew's uphill PR.
Leg 3:Distance5.000Time38:56.20Pace7:47.24
With Benjamin, part with William.
Split 1:Distance0.390Time2:56.30Pace7:32.05
Cumilative:Distance0.390Time2:56.30Pace7:32.05
Split 2:Distance0.062Time0:14.80Pace3:58.71
Cumilative:Distance0.452Time3:11.10Pace7:02.79
Split 3:Distance4.548Time35:45.10Pace7:51.66
Cumilative:Distance5.000Time38:56.20Pace7:47.24
 
Leg 4:Distance5.000Time38:51.40Pace7:46.28
With Jenny.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.830.005.000.0017.83

Fast Running Friend Workout - 2020-05-16 08:23:59
Workout Totals: Distance17.830Time2:18:13.40Pace7:45.14
Total of 17+ today. Jacob's foot was hurting, so he ran only 6 with William. Otherwise, usual Saturday distances for everybody. Jenny did a 5:51 mile down the canyon. I did a 5 mile tempo trying to run as evenly at 6:00 pace as possible while playing a rabbit for Benjamin. He started exactly 5 minutes behind me and was able to catch me with 0.25 to go. I tried to latch on, but he was going too fast for me. I was able to hang for 100 meters or so before he sped up and dropped me. However, this got me going and I ran 79 for the last quarter finishing in 29:47.

Benjamin had an awesome run - 24:39 with the first 4 miles in the 4:55 - 4:58 range, and then 4:52 for the last mile.

Joseph tried to run the third mile with him, and ended up with 5:01.
Leg 1:Distance2.480Time21:35.80Pace8:42.50
Warm-up with Benjamin, part with Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:47.30Pace5:57.46
5 mile tempo run down the canyon playing a rabbit for Benjamin, Jenny joined me for 1 mile.
Split 1:Distance0.750Time4:30.10Pace6:00.13
Cumilative:Distance0.750Time4:30.10Pace6:00.13
Split 2:Distance1.000Time5:51.30Pace5:51.30
Cumilative:Distance1.750Time10:21.40Pace5:55.09
With Jenny.
Split 3:Distance3.250Time19:25.90Pace5:58.74
Cumilative:Distance5.000Time29:47.30Pace5:57.46
 
Leg 3:Distance6.000Time48:33.90Pace8:05.65
With Benjamin.
Leg 4:Distance1.050Time9:23.30Pace8:56.48
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:51.90Pace6:51.90
1 mile on the track with Benjamin and Matthew.
Leg 6:Distance1.000Time9:02.00Pace9:02.00
With Benjamin and Matthew.
Leg 7:Distance1.300Time12:59.20Pace9:59.38
With Mary and Sarah, part with Bella, pushed the stroller with Leigha to the park and back. Bella ran all the way back - uphill.

Neon Crocs 3 Miles: 17.83
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.200.000.000.0013.20

Fast Running Friend Workout - 2020-05-18 07:44:05
Workout Totals: Distance13.200Time1:39:13.90Pace7:31.05
Started a new job with Myriad Genetics.
Total of 13 with easy 9 with Benjamin in the morning, and 4.2 with Jenny (part with Joseph and Jacob) at night. She was feisty and pushed the pace.
Leg 1:Distance9.000Time1:09:47.20Pace7:45.24
With Benjamin.
Leg 2:Distance4.200Time29:26.70Pace7:00.64
With Jenny, part with Joseph and Jacob.

Neon Crocs 3 Miles: 13.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.004.500.0012.65

Fast Running Friend Workout - 2020-05-19 07:53:10
Workout Totals: Distance12.650Time1:34:19.80Pace7:27.42
Total of almost 13. Benjamin did 12x0.25 with 0.125 recovery with the target of 64 and the recovery fast enough to keep 6:00 average. He could only run 66s, but his recovery was a bit faster. I ran a bit sub-6:00 average along side for 4.5, but he stayed ahead of me. Otherwise easy runs.
Leg 1:Distance1.980Time16:36.60Pace8:23.33
Warm-up with Benjamin.
Leg 2:Distance4.500Time26:39.60Pace5:55.47
4.5 tempo down the canyon.
Leg 3:Distance2.670Time23:28.00Pace8:47.34
Back to the car with Benjamin.
Leg 4:Distance3.500Time27:35.60Pace7:53.03
With the kids at night.

Neon Crocs 3 Miles: 12.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.490.000.000.6213.11

Fast Running Friend Workout - 2020-05-20 07:49:51
Workout Totals: Distance13.109Time1:43:45.00Pace7:54.86
Total of 13. Benjamin and I paced William in a track 800 time trial - he ran 2:37.3 splitting 38, 38, 41, 40 - new PR. Otherwise easy runs. Pushed the stroller with Leah for some of it.
Leg 1:Distance1.611Time14:04.40Pace8:44.15
Warm-up with Benjamin and William, strides.
Split 1:Distance1.050Time8:34.90Pace8:10.38
Cumilative:Distance1.050Time8:34.90Pace8:10.38
Split 2:Distance0.062Time0:19.50Pace5:14.52
Cumilative:Distance1.112Time8:54.40Pace8:00.58
Split 3:Distance0.187Time2:05.50Pace11:11.12
Cumilative:Distance1.299Time10:59.90Pace8:28.01
Split 4:Distance0.062Time0:19.70Pace5:17.74
Cumilative:Distance1.361Time11:19.60Pace8:19.34
Split 5:Distance0.250Time2:44.80Pace10:59.20
Cumilative:Distance1.611Time14:04.40Pace8:44.15
 
Leg 2:Distance0.498Time2:37.30Pace5:15.86
William's time trial.
Leg 3:Distance7.000Time55:01.50Pace7:51.64
With Joseph and Jacob, some with the stroller.
Leg 4:Distance4.000Time32:01.80Pace8:00.45
With Benjamin.

Neon Crocs 3 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.003.000.0612.25

Fast Running Friend Workout - 2020-05-21 08:13:48
Workout Totals: Distance12.250Time1:32:10.00Pace7:31.43
Total of 12 today. Benjamin paced Joseph and Jacob in the 3 mile 5:20/8:00 fartlek. Joseph almost was able to do everything on pace. Jacob fell back some. Joseph's total time was 17:19, Jacob 17:33. I ran a steady tempo in 17:35. It felt hard, could not go any faster.
Leg 1:Distance0.980Time8:16.90Pace8:27.04
Warm-up.
Leg 2:Distance3.000Time17:35.60Pace5:51.87
3 mile tempo down the canyon.
Leg 3:Distance5.020Time40:03.00Pace7:58.69
Cool-down with Benjamin, part with Joseph and Jacob.
Leg 4:Distance0.250Time2:29.10Pace9:56.40
With Bella.
Leg 5:Distance3.000Time23:45.40Pace7:55.13
With Benjamin, part with William.
Split 1:Distance0.390Time3:08.30Pace8:02.82
Cumilative:Distance0.390Time3:08.30Pace8:02.82
Split 2:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.452Time3:23.50Pace7:30.22
Split 3:Distance2.548Time20:21.90Pace7:59.55
Cumilative:Distance3.000Time23:45.40Pace7:55.13
 

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2020-05-22 07:53:48
Workout Totals: Distance12.250Time1:38:38.10Pace8:03.11
Total of 12. Did a workout with Stephen - 4x0.25 with 0.25 recovery down the canyon, target of 84 - he was slow getting going in the first one (87), but then got on target. William did 4x0.5 with whatever recovery Stephen would give him in his always starting the interval with Stephen. He stayed in 2:51 - 2:55 range.

Other kids did their usual easy runs.
Leg 1:Distance0.230Time2:16.10Pace9:51.74
Warm-up.
Leg 2:Distance1.750Time12:55.10Pace7:22.91
Stephen's workout.
Split 1:Distance0.250Time1:27.20Pace5:48.80
Cumilative:Distance0.250Time1:27.20Pace5:48.80
Split 2:Distance0.250Time2:25.50Pace9:42.00
Cumilative:Distance0.500Time3:52.70Pace7:45.40
Split 3:Distance0.250Time1:23.20Pace5:32.80
Cumilative:Distance0.750Time5:15.90Pace7:01.20
Split 4:Distance0.250Time2:24.30Pace9:37.20
Cumilative:Distance1.000Time7:40.20Pace7:40.20
Split 5:Distance0.250Time1:24.90Pace5:39.60
Cumilative:Distance1.250Time9:05.10Pace7:16.08
Split 6:Distance0.250Time2:26.30Pace9:45.20
Cumilative:Distance1.500Time11:31.40Pace7:40.93
Split 7:Distance0.250Time1:23.70Pace5:34.80
Cumilative:Distance1.750Time12:55.10Pace7:22.91
 
Leg 3:Distance7.020Time56:10.20Pace8:00.09
More distance with Benjamin, part with William and Stephen.
Leg 4:Distance0.250Time2:29.70Pace9:58.80
With Bella.
Leg 5:Distance1.000Time8:55.40Pace8:55.40
With Mary and Benjamin.
Leg 6:Distance2.000Time15:51.60Pace7:55.80
With Benjamin.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.331.000.002.0014.33

Fast Running Friend Workout - 2020-05-23 07:57:46
Workout Totals: Distance14.334Time1:52:32.10Pace7:51.05
Did 8x0.25 down the canyon with 0.25 rest with Joseph, Jacob, and Benjamin. Target was 72. They were usually on it, I was usually falling back by a second when they were on it. Later in the evening Benjamin felt some energy and did 2 miles down the canyon in 9:29 (4:40, 4:49).
Leg 1:Distance1.730Time14:06.00Pace8:09.02
Warm-up.
Leg 2:Distance3.750Time26:37.50Pace7:06.00
8x0.25 down the canyon with Benjamin, Joseph, and Jacob.
Split 1:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance0.250Time1:13.70Pace4:54.80
Split 2:Distance0.250Time2:15.30Pace9:01.20
Cumilative:Distance0.500Time3:29.00Pace6:58.00
Split 3:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance0.750Time4:42.20Pace6:16.27
Split 4:Distance0.250Time2:12.80Pace8:51.20
Cumilative:Distance1.000Time6:55.00Pace6:55.00
Split 5:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance1.250Time8:09.10Pace6:31.28
Split 6:Distance0.250Time2:27.40Pace9:49.60
Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 7:Distance0.250Time1:15.00Pace5:00.00
Cumilative:Distance1.750Time11:51.50Pace6:46.57
Split 8:Distance0.250Time2:24.30Pace9:37.20
Cumilative:Distance2.000Time14:15.80Pace7:07.90
Split 9:Distance0.250Time1:11.90Pace4:47.60
Cumilative:Distance2.250Time15:27.70Pace6:52.31
Split 10:Distance0.250Time2:28.60Pace9:54.40
Cumilative:Distance2.500Time17:56.30Pace7:10.52
Split 11:Distance0.250Time1:13.10Pace4:52.40
Cumilative:Distance2.750Time19:09.40Pace6:57.96
Split 12:Distance0.250Time2:30.10Pace10:00.40
Cumilative:Distance3.000Time21:39.50Pace7:13.17
Split 13:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance3.250Time22:53.20Pace7:02.52
Split 14:Distance0.250Time2:31.10Pace10:04.40
Cumilative:Distance3.500Time25:24.30Pace7:15.51
Split 15:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance3.750Time26:37.50Pace7:06.00
 
Leg 3:Distance4.574Time35:31.20Pace7:45.94
Cool-down with Benjamin with a quicker mile uphill in the middle.
Split 1:Distance1.924Time15:23.50Pace7:59.99
Cumilative:Distance1.924Time15:23.50Pace7:59.99
Split 2:Distance1.000Time6:44.30Pace6:44.30
Cumilative:Distance2.924Time22:07.80Pace7:34.10
Split 3:Distance1.650Time13:23.40Pace8:06.91
Cumilative:Distance4.574Time35:31.20Pace7:45.94
 
Leg 4:Distance3.000Time23:50.00Pace7:56.67
With Matthew and Benjamin.
Leg 5:Distance1.000Time9:30.80Pace9:30.80
With Mary, part with Benjamin.
Leg 6:Distance0.280Time2:56.60Pace10:30.71
With Bella.

Neon Crocs 3 Miles: 14.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

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

Fast Running Friend Workout - 2020-05-25 09:29:16
Workout Totals: Distance12.000Time1:34:33.80Pace7:52.82
12 total. Easy runs.
Leg 1:Distance2.000Time15:48.40Pace7:54.20
With Joseph, Jacob, and Matthew.
Leg 2:Distance2.000Time15:36.20Pace7:48.10
With Joseph and Jacob.
Leg 3:Distance3.000Time23:31.30Pace7:50.43
With Joseph, Jacob, William, and Stephen - I think. Leigha in the stroller.
Leg 4:Distance2.000Time14:15.40Pace7:07.70
Alone.
Leg 5:Distance3.000Time25:22.50Pace8:27.50
With Benjamin, Jenny, and Julia.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.130.005.000.0012.13

Fast Running Friend Workout - 2020-05-26 08:03:33
Workout Totals: Distance12.130Time1:31:11.00Pace7:31.03
Total of 12. 5 mile tempo down the canyon. Started at barely under 6:00 pace, and it felt hard. However, after 2 miles started finding extra gears, and was able to run 17:19 for the last 3, last mile was 5:40.

Benjamin try to do the 64s for 0.25 intervals alongside, but just could not turn on the speed. So I had him pace me to the 4 mile mark, and then run the last mile hard. He was able to run 4:38 for the last mile.

Other kids did easy runs, usual distances.
Leg 1:Distance2.480Time20:22.90Pace8:13.10
Warm-up with Benjamin.
Leg 2:Distance5.000Time29:14.50Pace5:50.90
Tempo run - paced by Benjamin for part of it.
Leg 3:Distance2.650Time22:32.20Pace8:30.26
Cool-down with Benjamin.
Leg 4:Distance2.000Time19:01.40Pace9:30.70
With Sarah, Benjamin, and Jenny.

Neon Crocs 3 Miles: 12.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-05-27 07:48:44
Workout Totals: Distance12.000Time1:34:18.10Pace7:51.51
12 total, easy runs for everybody, unless we call 7:00 mile for Matthew hard. Amy came to have us pace her for an out and back mile time trial on the road. Benjamin, Jenny, Joseph, Jacob, William, Stephen, and Matthew along with myself paced her. She ran 7:00 with the splits of 1:44, 1:50, 1:52, 1:34.
Leg 1:Distance1.000Time7:53.00Pace7:53.00
With Benjamin.
Leg 2:Distance0.500Time4:45.90Pace9:31.80
Amy's warm up with the gang.
Leg 3:Distance1.000Time7:00.30Pace7:00.30
Pacing Amy.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Joseph, Jacob, part with Jenny.
Leg 5:Distance3.500Time26:58.00Pace7:42.29
With Joseph, and Jacob - part with Jenny, Leigha in the stroller.
Leg 6:Distance3.000Time23:49.80Pace7:56.60
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.640.003.000.0012.64

Fast Running Friend Workout - 2020-05-28 08:03:52
Workout Totals: Distance12.642Time1:39:27.90Pace7:52.07
Total of around 13. Did a 3 mile tempo with Joseph and Jacob at 6:00 with a kick for the last 0.25. Jacob and I closed with 78, Joseph just gave up and jogged in. Easy runs, more or less usual distances for other kids.
Leg 1:Distance0.980Time8:47.90Pace8:58.67
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:48.60Pace5:56.20
3 mile tempo down the canyon.
Leg 3:Distance6.412Time51:18.00Pace8:00.04
Part with Joseph and Jacob, part alone, part with William.
Leg 4:Distance0.250Time2:36.80Pace10:27.20
With Bella.
Leg 5:Distance2.000Time18:56.60Pace9:28.30
With Sarah.

Neon Crocs 3 Miles: 12.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-05-29 07:58:53
Workout Totals: Distance12.000Time1:34:14.30Pace7:51.19
Easy runs, usual distances, total of 12.
Leg 1:Distance1.000Time7:54.90Pace7:54.90
With Benjamin.
Leg 2:Distance8.000Time1:02:23.00Pace7:47.88
With the kids, part with Leigha in the stroller.
Leg 3:Distance3.000Time23:56.40Pace7:58.80
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.991.003.000.0015.99

Fast Running Friend Workout - 2020-05-30 08:06:38
Workout Totals: Distance15.990Time2:06:19.00Pace7:53.98
Did a 3 mile tempo + kick with Joseph and Jacob - down the canyon. I got 17:51(81 kick), Joseph 17:46 (76), and Jacob 17:48 (78). This one went better.

Stephen almost made it to the mile (6:02), and William made it to 2 miles (11:59).

Benjamin did 12x0.25 with recoveries to keep 6:00 average, and this time was able to average 63 on the quarters.

Matthew ran 6:17 mile down the canyon.

William added some extra distance with Matthew in the evening, and ended up with 8 for the day. Otherwise, usual Saturday distances for everybody.
Leg 1:Distance0.980Time8:13.00Pace8:23.06
Warm-up with Joseph, Jacob, William, Stephen, and Jenny.
Leg 2:Distance3.000Time17:51.80Pace5:57.27
3 mile tempo down the canyon.
Leg 3:Distance4.050Time34:21.40Pace8:28.99
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:Distance0.250Time2:28.20Pace9:52.80
With Bella.
Leg 5:Distance4.730Time38:41.90Pace8:10.89
With Benjamin to get the car.
Leg 6:Distance0.480Time4:31.20Pace9:25.00
With Matthew and William.
Leg 7:Distance1.000Time6:17.40Pace6:17.40
With Matthew and William.
Leg 8:Distance1.500Time13:54.10Pace9:16.07
With Matthew.

Neon Crocs 3 Miles: 15.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.670.000.000.6312.30

Fast Running Friend Workout - 2020-06-01 07:42:16
Workout Totals: Distance12.300Time1:39:45.90Pace8:06.66
Easy day, mostly, total of 12, usual distances for everybody except William who added 3 miles in the evening as he decided he wanted to try 5:40 pace to failure on the track. He made it to 1009 meters.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Matthew and Jacob.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
With Matthew, William, and Jacob.
Leg 3:Distance7.000Time55:10.20Pace7:52.89
Part with the younger boys, part alone, part with Benjamin.
Leg 4:Distance0.250Time2:34.70Pace10:18.80
With Bella.
Leg 5:Distance1.050Time9:33.50Pace9:06.19
With William and Benjamin.
Leg 6:Distance0.630Time3:33.40Pace5:38.73
William's 5:40 pace to failure on the track.
Leg 7:Distance1.370Time13:16.30Pace9:41.24
Cool-down with William and Benjamin.

Neon Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.750.2512.00

Fast Running Friend Workout - 2020-06-02 07:55:36
Workout Totals: Distance12.000Time1:32:17.50Pace7:41.46
Total of 12. Did a 3 mile tempo down the canyon at 6:00 pace with a kick for 0.25 at the end. Surprised myself with 71.6. Joseph and Jacob were faster, though, Joseph had 69, Jacob 70. William ran the first 2 miles with us in 11:59. Stephen almost made it to the mile. His feet were hurting.

Other kids ran easy, usual distances.

Did 2 with Sarah in the evening.
Leg 1:Distance0.980Time7:52.90Pace8:02.55
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:38.90Pace5:52.97
Workout with Joseph and Jacob.
Split 1:Distance2.750Time16:27.30Pace5:59.02
Cumilative:Distance2.750Time16:27.30Pace5:59.02
Split 2:Distance0.250Time1:11.60Pace4:46.40
Cumilative:Distance3.000Time17:38.90Pace5:52.97
 
Leg 3:Distance6.020Time48:00.90Pace7:58.55
Cool-down/distance, part with Joseph and Jacob.
Leg 4:Distance2.000Time18:44.80Pace9:22.40
With Sarah.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.002.0012.12

Fast Running Friend Workout - 2020-06-03 07:45:05
Workout Totals: Distance12.120Time1:33:25.20Pace7:42.48
Total of about 12. Did a workout with William - 4x0.5 down the canyon with about 0.1 recovery. Stephen did the first 0.25 on each of those. William improved - was able to hold 2:49-2:51 range, and then closed in 2:43.

Easy runs for everybody else.
Leg 1:Distance3.000Time22:26.70Pace7:28.90
Alone.
Leg 2:Distance0.520Time4:45.20Pace9:08.46
Warm-up with William and Stephen.
Leg 3:Distance2.300Time14:47.00Pace6:25.65
Workout with William - part with Stephen, a bit of help from Benjamin.
Split 1:Distance0.500Time2:49.20Pace5:38.40
Cumilative:Distance0.500Time2:49.20Pace5:38.40
Split 2:Distance0.100Time1:07.00Pace11:10.00
Cumilative:Distance0.600Time3:56.20Pace6:33.67
Split 3:Distance0.500Time2:51.90Pace5:43.80
Cumilative:Distance1.100Time6:48.10Pace6:11.00
Split 4:Distance0.100Time1:09.70Pace11:37.00
Cumilative:Distance1.200Time7:57.80Pace6:38.17
Split 5:Distance0.500Time2:51.00Pace5:42.00
Cumilative:Distance1.700Time10:48.80Pace6:21.65
Split 6:Distance0.100Time1:15.20Pace12:32.00
Cumilative:Distance1.800Time12:04.00Pace6:42.22
Split 7:Distance0.500Time2:43.00Pace5:26.00
Cumilative:Distance2.300Time14:47.00Pace6:25.65
 
Leg 4:Distance3.300Time27:35.50Pace8:21.67
Cool-down - part with William and Stephen.
Leg 5:Distance3.000Time23:50.80Pace7:56.93
With Benjamin.

Neon Crocs 3 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.980.000.001.1211.10

Fast Running Friend Workout - 2020-06-04 07:59:56
Workout Totals: Distance11.104Time1:28:34.00Pace7:58.57
Mostly easy 12 for me. Benjamin did 2x1 mile down the canyon, 4:27 (PR), 4:37. Unfortunately, looks like this was too much for him as he appears to have strained a ligament in the hip, and would need to take it easy for the next few days for it to heal.

I did not want to do a workout, but did a solidarity mile initially intending to run a bit sub-6:00, but then I found some motivation in the middle, sped up a bit, and ended up with 5:28.

In the evening William wanted to run an all out 200 on the track, I did it with him, and we got 32.3, which is a new PR for him by a second. Matthew did 40 seconds and ran a rabbit for William to catch.
Leg 1:Distance4.100Time33:48.30Pace8:14.71
Part with Benjamin, part alone.
Leg 2:Distance1.000Time5:28.70Pace5:28.70
Alone.
Leg 3:Distance3.700Time29:24.20Pace7:56.81
With Benjamin.
Leg 4:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 5:Distance2.054Time17:18.60Pace8:25.65
Matthew's run with Joseph, Jacob, William, and Benjamin joining.
Split 1:Distance0.930Time8:21.90Pace8:59.68
Cumilative:Distance0.930Time8:21.90Pace8:59.68
Split 2:Distance0.124Time0:32.30Pace4:20.48
Cumilative:Distance1.054Time8:54.20Pace8:26.83
Split 3:Distance1.000Time8:24.40Pace8:24.40
Cumilative:Distance2.054Time17:18.60Pace8:25.65
 

Neon Crocs 3 Miles: 11.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2020-06-05 08:03:38
Workout Totals: Distance8.000Time1:00:49.50Pace7:36.19
Only 8 today. Joseph and Jacob did 5. A bit of a taper for the uneventful half tomorrow.
Leg 1:Distance2.000Time14:28.10Pace7:14.05
Alone.
Leg 2:Distance6.000Time46:21.40Pace7:43.57
With Jenny, part with Benjamin.

Neon Crocs 3 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.002.750.2516.25

Fast Running Friend Workout - 2020-06-06 07:48:08
Workout Totals: Distance16.250Time2:07:14.30Pace7:49.80
Total of about 16.

Chad, Jamison, Benjamin, and I were planning to run the uneventful half in the old Provo River half course, with Joseph, Jacob and William doing a relay. However, it was raining, and Benjamin had an injury in the hip, so we decided to try next week instead, and this week just do a 3 mile tempo with a kick down the canyon.

Benjamin did a light tempo at a bit sub-5:20 - 15:58, and only 8 total - his hip is still bothering him.

Joseph, Jacob, William, Chad, Jamison and I ran a controlled effort - a bit sub-6:00 for the first 2.75, and then all except William kicked, for William just being there and holding the pace was a breakthrough. Chad ran 64 high, Joseph 66, Jacob 69, I got 71, Jamison 79, William kept the pace - 89.

This was a breakthrough run for William - first time sub-6:00 over 3 miles on this course.

In the evening it was raining. I ran with Jenny and Matthew. Jenny stopped to stretch her side, and Matthew and I kept running. It was cold but not too cold - 57 F, but Jenny somehow got hypothermia from that - afterwards she could not run back home, but was able to walk home with occasional running. I wonder if she has something off with her health if she can so easily go into hypothermia.
Leg 1:Distance0.980Time8:37.30Pace8:47.86
Warm-up.
Leg 2:Distance3.000Time17:48.70Pace5:56.23
3 mile tempo with the kick + waiting for William.
Split 1:Distance2.750Time16:19.20Pace5:56.07
Cumilative:Distance2.750Time16:19.20Pace5:56.07
Split 2:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance3.000Time17:30.40Pace5:50.13
Split 3:Distance0.000Time0:18.30Pace0:00.00
Cumilative:Distance3.000Time17:48.70Pace5:56.23
 
Leg 3:Distance4.020Time32:39.20Pace8:07.36
Cool-down/distance with everybody.
Leg 4:Distance5.000Time41:34.90Pace8:18.98
Back to the car with Chad, Jamison, and Stephen.
Leg 5:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 6:Distance3.000Time23:58.70Pace7:59.57
With Matthew, part with Jenny.

Neon Crocs 3 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

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

Fast Running Friend Workout - 2020-06-08 08:07:53
Workout Totals: Distance12.000Time1:30:09.20Pace7:30.77
Easy runs, total of 12 for me, usual distances for the kids, except for Benjamin - he is dealing with his hip strain, ran reduced mileage.
Leg 1:Distance9.000Time1:06:26.00Pace7:22.89
Part with Jacob, part alone, part with Benjamin.
Leg 2:Distance2.000Time15:58.00Pace7:59.00
With Joseph and Jacob.
Leg 3:Distance1.000Time7:45.20Pace7:45.20
Alone.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.051.000.000.0012.05

Fast Running Friend Workout - 2020-06-09 08:06:21
Workout Totals: Distance12.050Time1:36:17.00Pace7:59.42
Total of 12, easy runs for everybody except Stephen, who attempted a mile time trial, made it to 800 in 3:02, and then just did not have it and finished in 6:24. Benjamin was able to run 12 at an easy pace.
Leg 1:Distance1.050Time9:13.50Pace8:47.14
Warm-up with Stephen and Jacob.
Leg 2:Distance1.000Time6:24.70Pace6:24.70
Stephen's mile time trials.
Leg 3:Distance1.000Time9:07.30Pace9:07.30
Back to the house.
Leg 4:Distance6.000Time47:40.20Pace7:56.70
With Benjamin, part with Joseph, Jacob, and maybe William.
Leg 5:Distance3.000Time23:51.30Pace7:57.10
With Benjamin.

Neon Crocs 3 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From steve ash on Sun, Jun 14, 2020 at 23:15:28 from 67.2.36.117

I always look forward to your posts Sasha. You and Sarah have done a great job bringing up your kids. In both running and in the faith of this church.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.620.3812.00

Fast Running Friend Workout - 2020-06-10 07:59:09
Workout Totals: Distance12.000Time1:29:11.20Pace7:25.93
Total of 12. Did 3 miles with Joseph and Jacob, 6:00 pace for all of it except the last 0.375, which was a kick. Jacob got 1:48, I surprised myself with a 1:49. Joseph had a side ache, but still managed 1:58. Easy runs for other kids.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
Alone.
Leg 2:Distance0.980Time8:09.40Pace8:19.39
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:43.90Pace5:54.63
Workout with Joseph and Jacob.
Split 1:Distance2.625Time15:45.60Pace6:00.23
Cumilative:Distance2.625Time15:45.60Pace6:00.23
Split 2:Distance0.375Time1:49.30Pace4:51.47
Cumilative:Distance3.000Time17:34.90Pace5:51.63
Split 3:Distance0.000Time0:09.00Pace0:00.00
Cumilative:Distance3.000Time17:43.90Pace5:54.63
Waiting for Joseph.
 
Leg 4:Distance3.020Time25:06.40Pace8:18.81
With Joseph and Jacob.
Leg 5:Distance1.500Time11:52.30Pace7:54.87
With Benjamin.
Leg 6:Distance1.500Time11:20.70Pace7:33.80
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-06-11 07:53:39
Workout Totals: Distance12.000Time1:31:41.90Pace7:38.49
Easy runs. Total of 12 for me. Usual distances for the kids. Paced Sarah through 1 mile down the canyon in 6:59 - her first sub-6:00 in 18 years. She ran 6:52 on April 1 2002, and I do not recall her breaking 7:00 ever since.
Leg 1:Distance1.000Time7:25.70Pace7:25.70
Alone.
Leg 2:Distance0.980Time7:33.60Pace7:42.86
Alone.
Leg 3:Distance1.000Time6:59.50Pace6:59.50
Paced Sarah.
Leg 4:Distance6.020Time45:55.50Pace7:37.72
Alone.
Leg 5:Distance3.000Time23:47.60Pace7:55.87
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.051.000.000.008.05

Fast Running Friend Workout - 2020-06-12 08:25:57
Workout Totals: Distance8.050Time1:01:15.20Pace7:36.55
A bit of taper before the uneventful half tomorrow. Matthew and Stephen did a mile time trial. We tried an experiment where they run together for the first 800, and then Stephen takes off to see what he can do. It did not go too well - 3:07 for the first 800, and then neither one of them was competitive. Stephen was not able to speed up and ran 6:20. Matthew slowed down to 1:45 in the next lap, and then completely gave up in the last one, so I just caught up to Benjamin and Stephen and finished with them.
Leg 1:Distance1.050Time8:48.70Pace8:23.52
Warm-up with Benjamin, Matthew, and Stephen.
Leg 2:Distance1.000Time6:20.60Pace6:20.60
Matthew and Stephen's time trial.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
Back to the house.
Leg 4:Distance5.000Time37:28.10Pace7:29.62
Alone.

Neon Crocs 3 Miles: 8.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Uneventful Provo River Half Marathon (13.109 Miles) 01:20:30, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.160.0013.110.0015.27

Fast Running Friend Workout - 2020-06-13 07:39:51
Workout Totals: Distance15.265Time1:38:09.70Pace6:25.83
Uneventful Provo River Half, 1:20:30.

Chad got 1:17:59. Jamison ran 1:22:59. Benjamin was still recovering from the hip strain, so he tried to pace Chad, then due to the altered form he started having issues with his toe, I caught up to him, he paced me for a bit, then could not even run with me, but then he figured out how to run with his toe, passed me on the uphill, and ran 5:30s the rest of the way, and finished the half in 1:16:38.

I struggled with a sustained push. I could surge for a quarter or so, but could not focus enough to hold a good pace.

Joseph and Jacob took the ACT, so they ran only 6 miles at night. Others ran their usual distances.
Leg 1:Distance1.056Time8:26.70Pace7:59.83
Warm-up.
Leg 2:Distance13.109Time1:20:30.70Pace6:08.50
The uneventful Provo River half.
Split 1:Distance6.460Time38:43.50Pace5:59.67
Cumilative:Distance6.460Time38:43.50Pace5:59.67
Bridal Veil Parking lot where letter S used to be split.
Split 2:Distance6.649Time41:47.20Pace6:17.08
Cumilative:Distance13.109Time1:20:30.70Pace6:08.50
The reset of it.
 
Leg 3:Distance1.100Time9:12.30Pace8:22.09
Cool-down.

Neon Crocs 3 Miles: 15.27
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.351.001.000.0012.35

Fast Running Friend Workout - 2020-06-15 07:54:13
Workout Totals: Distance12.350Time1:37:26.50Pace7:53.40
Total of 12. Decided to try a different way for Matthew and Stephen to try to get their mile records - race each other with a handicapped start based on their PRs with Matthew starting 16 seconds ahead. Jacob paced Stephen, while I paced Matthew. Matthew almost got his record with 6:27.3, Stephen mentally did not have it and ran 6:27.5.

Then I ran more miles with Benjamin and did a mile pickup in 5:47. That felt good, quite comfortable, I just need to figure out how to hold this for the full half, not sure if the loss of drive is permanent, or can be still be recovered.

In the evening Mary ran a flat out and back mile PR of 8:16 on our road mile course.
Leg 1:Distance1.050Time8:58.90Pace8:33.24
Warm-up with Stephen, Matthew, and Jacob.
Leg 2:Distance1.000Time6:27.30Pace6:27.30
Matthew's 1 mile time trial.
Leg 3:Distance1.050Time8:37.80Pace8:13.14
Back to the house.
Leg 4:Distance6.000Time46:36.00Pace7:46.00
With Benjamin.
Split 1:Distance3.050Time24:39.30Pace8:05.02
Cumilative:Distance3.050Time24:39.30Pace8:05.02
Split 2:Distance1.000Time5:47.70Pace5:47.70
Cumilative:Distance4.050Time30:27.00Pace7:31.11
Pickup down the canyon.
Split 3:Distance1.950Time16:09.00Pace8:16.92
Cumilative:Distance6.000Time46:36.00Pace7:46.00
 
Leg 5:Distance0.250Time2:31.20Pace10:04.80
With Bella.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
Mary's mile record.
Leg 7:Distance2.000Time15:58.80Pace7:59.40
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.001.000.0012.30

Fast Running Friend Workout - 2020-06-16 07:52:04
Workout Totals: Distance12.300Time1:34:49.90Pace7:42.59
12 total. Usual runs for the kids, except Stephen decided he wanted to redeem himself in the mile time trial. Part of me was skeptical, and Joseph was even more skeptical and vocal that he would have another disaster. But that made Stephen want to prove Joseph wrong, so he ran a PR of 6:09.6 - splits 91, 91, 93, 92.
Leg 1:Distance5.000Time38:42.90Pace7:44.58
With Jacob.
Split 1:Distance4.000Time32:32.80Pace8:08.20
Cumilative:Distance4.000Time32:32.80Pace8:08.20
Split 2:Distance1.000Time6:10.10Pace6:10.10
Cumilative:Distance5.000Time38:42.90Pace7:44.58
Pickup uphill.
 
Leg 2:Distance4.000Time29:54.20Pace7:28.55
Alone.
Leg 3:Distance0.250Time2:27.30Pace9:49.20
With Bella.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 5:Distance1.000Time6:09.60Pace6:09.60
Benjamin, William, and I paced Stephen in the mile.
Leg 6:Distance1.000Time8:43.40Pace8:43.40
Back to the house with the gang.

Neon Crocs 3 Miles: 12.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-06-17 07:41:05
Workout Totals: Distance12.000Time1:29:38.20Pace7:28.18
12 total, did a pickup uphill at the end of 9 in the morning in 5:58. It was hard, but I was happy to be under 6:00 for that mile.
Leg 1:Distance9.000Time1:06:12.50Pace7:21.39
Part with Jacob, part alone.
Split 1:Distance8.000Time1:00:13.80Pace7:31.73
Cumilative:Distance8.000Time1:00:13.80Pace7:31.73
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance9.000Time1:06:12.50Pace7:21.39
 
Leg 2:Distance3.000Time23:25.70Pace7:48.57
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.000.8712.16

Fast Running Friend Workout - 2020-06-18 07:40:11
Workout Totals: Distance12.157Time1:36:26.30Pace7:55.96
Mile time trials for Joseph and Jacob. Joseph ran 5:10.6, a new PR - splits 74, 78, 78, 77. Jacob kept up through the first 800, then dropped back a bit, but still ran a PR of 5:15.5. I ran the first 800 with them in 2:33.7, and then the last 400 with Joseph in 77.5. William ran the first 400 with us, and the last 400 with Jacob. Benjamin paced them.
Leg 1:Distance3.000Time23:04.50Pace7:41.50
Alone.
Leg 2:Distance1.811Time14:46.30Pace8:09.40
Warm-up, strides.
Split 1:Distance1.000Time8:02.50Pace8:02.50
Cumilative:Distance1.000Time8:02.50Pace8:02.50
Split 2:Distance0.062Time0:18.80Pace5:03.23
Cumilative:Distance1.062Time8:21.30Pace7:52.03
Split 3:Distance0.187Time1:44.70Pace9:19.89
Cumilative:Distance1.249Time10:06.00Pace8:05.19
Split 4:Distance0.062Time0:17.90Pace4:48.71
Cumilative:Distance1.311Time10:23.90Pace7:55.90
Split 5:Distance0.500Time4:22.40Pace8:44.80
Cumilative:Distance1.811Time14:46.30Pace8:09.40
 
Leg 3:Distance0.846Time5:15.50Pace6:12.93
Joseph and Jacob's mile time trial.
Split 1:Distance0.498Time2:33.70Pace5:08.63
Cumilative:Distance0.498Time2:33.70Pace5:08.63
800
Split 2:Distance0.100Time1:19.40Pace13:14.00
Cumilative:Distance0.598Time3:53.10Pace6:29.80
Recovery.
Split 3:Distance0.248Time1:17.50Pace5:12.50
Cumilative:Distance0.846Time5:10.60Pace6:07.14
Last 400.
Split 4:Distance0.000Time0:04.90Pace0:00.00
Cumilative:Distance0.846Time5:15.50Pace6:12.93
Jacob's finish.
 
Leg 4:Distance1.000Time9:01.20Pace9:01.20
Back to the house.
Leg 5:Distance1.500Time12:28.90Pace8:19.27
With Joseph.
Leg 6:Distance1.000Time7:52.70Pace7:52.70
Started with Jacob and Stephen, then we caught up to Mary and William and finished with them.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.16
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-06-19 08:27:34
Workout Totals: Distance12.000Time1:34:25.90Pace7:52.16
12 total, easy runs, usual distances.
Leg 1:Distance1.000Time7:51.10Pace7:51.10
Alone.
Leg 2:Distance8.000Time1:03:24.10Pace7:55.51
With Benjamin, part with Jacob.
Leg 3:Distance3.000Time23:10.70Pace7:43.57
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.770.000.001.2511.02

Fast Running Friend Workout - 2020-06-20 08:32:11
Workout Totals: Distance11.020Time1:28:15.30Pace8:00.52
I had a lot of work to do today, and needed the strength, so I decided to run only 11 miles, and do only a light workout. So Joseph and Jacob did 4x0.5 with about 1 minute rest down the canyon with the target of 2:30. They did 2:29, 2:31, 2:37, then Jacob 2:37 for the last one, Joseph around 2:39. I did 3x0.25 and then 0.5 on the last one with them. William kept up - sort of - on the first 2 quarter mile intervals, then more or less gave up, was still running, but falling back.

Benjamin had issues with his back, so he just ran a total of 12 - 9+3 on grass.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
Alone.
Leg 2:Distance1.000Time8:04.60Pace8:04.60
Warm-up with the boys.
Leg 3:Distance2.000Time13:21.20Pace6:40.60
Workout.
Split 1:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.250Time2:09.20Pace8:36.80
Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.250Time1:17.50Pace5:10.00
Cumilative:Distance0.750Time4:44.10Pace6:18.80
Split 4:Distance0.250Time2:15.80Pace9:03.20
Cumilative:Distance1.000Time6:59.90Pace6:59.90
Split 5:Distance0.250Time1:17.80Pace5:11.20
Cumilative:Distance1.250Time8:17.70Pace6:38.16
Split 6:Distance0.250Time2:25.60Pace9:42.40
Cumilative:Distance1.500Time10:43.30Pace7:08.87
Split 7:Distance0.500Time2:37.90Pace5:15.80
Cumilative:Distance2.000Time13:21.20Pace6:40.60
 
Leg 4:Distance5.020Time43:14.30Pace8:36.79
Cool-down/distance with Jacob.
Leg 5:Distance2.000Time15:51.10Pace7:55.55
With Joseph.

Neon Crocs 3 Miles: 11.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.002.000.0012.25

Fast Running Friend Workout - 2020-06-22 08:35:11
Workout Totals: Distance12.250Time1:36:18.90Pace7:51.75
12 total. Kids ran easy. I did a 2 mile tempo down the canyon in 11:32.
Leg 1:Distance1.000Time8:36.00Pace8:36.00
With Jacob and Stephen.
Leg 2:Distance8.000Time1:00:16.20Pace7:32.03
1.5 with the kids pushing Leigha in the stroller, then some alone, and some with Rob riding along on a bike. Did 2 mile tempo run down the canyon.
Split 1:Distance4.050Time31:58.20Pace7:53.63
Cumilative:Distance4.050Time31:58.20Pace7:53.63
Split 2:Distance2.000Time11:32.10Pace5:46.05
Cumilative:Distance6.050Time43:30.30Pace7:11.45
Tempo run down the canyon.
Split 3:Distance1.950Time16:45.90Pace8:35.85
Cumilative:Distance8.000Time1:00:16.20Pace7:32.03
 
Leg 3:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 4:Distance3.000Time24:51.20Pace8:17.07
With Joseph, Jacob, Benjamin, and Julia.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2020-06-23 08:01:23
Workout Totals: Distance12.000Time1:33:28.40Pace7:47.37
Easy runs, total of 12. Benjamin still recovering from the injury, just running easy.
Leg 1:Distance3.000Time23:10.90Pace7:43.63
Alone.
Leg 2:Distance6.000Time46:44.00Pace7:47.33
With Jenny, Benjamin, Joseph, and Jacob, part with William.
Leg 3:Distance3.000Time23:33.50Pace7:51.17
With Benjamin.
Split 1:Distance2.845Time22:39.50Pace7:57.86
Cumilative:Distance2.845Time22:39.50Pace7:57.86
Split 2:Distance0.155Time0:54.00Pace5:48.39
Cumilative:Distance3.000Time23:33.50Pace7:51.17
 

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.252.0012.25

Fast Running Friend Workout - 2020-06-24 08:15:48
Workout Totals: Distance12.250Time1:32:58.00Pace7:35.35
Total of 12. Did a workout with William - 4x0.5 down the canyon with short rest, 2:47, 2:47, 2:50, 2:45. Jenny and Stephen did the first 0.25 with us on each. Joseph and Jacob did the same workout as Benjamin paced them, 2:29, 2:31, 2:34, 2:36 (Joseph 2:37).

I did a tempo pickup while adding distance, 1.125 uphill and 0.375 downhill in 7:59.
Leg 1:Distance1.000Time7:59.80Pace7:59.80
I think this was with Benjamin and Jacob.
Leg 2:Distance1.000Time8:13.00Pace8:13.00
Warm-up with the boys.and Jenny.
Leg 3:Distance2.300Time14:52.30Pace6:27.96
Workout.
Split 1:Distance0.500Time2:47.80Pace5:35.60
Cumilative:Distance0.500Time2:47.80Pace5:35.60
Split 2:Distance0.100Time1:09.90Pace11:39.00
Cumilative:Distance0.600Time3:57.70Pace6:36.17
Split 3:Distance0.500Time2:47.30Pace5:34.60
Cumilative:Distance1.100Time6:45.00Pace6:08.18
Split 4:Distance0.100Time1:13.00Pace12:10.00
Cumilative:Distance1.200Time7:58.00Pace6:38.33
Split 5:Distance0.500Time2:50.60Pace5:41.20
Cumilative:Distance1.700Time10:48.60Pace6:21.53
Split 6:Distance0.100Time1:18.60Pace13:06.00
Cumilative:Distance1.800Time12:07.20Pace6:44.00
Split 7:Distance0.500Time2:45.10Pace5:30.20
Cumilative:Distance2.300Time14:52.30Pace6:27.96
 
Leg 4:Distance4.700Time35:34.90Pace7:34.23
More distance, some with the kids, did a pickup, 1.125 uphill, 0.375 down.
Split 1:Distance3.220Time25:51.70Pace8:01.89
Cumilative:Distance3.220Time25:51.70Pace8:01.89
Split 2:Distance1.250Time7:59.00Pace6:23.20
Cumilative:Distance4.470Time33:50.70Pace7:34.30
Split 3:Distance0.230Time1:44.20Pace7:33.04
Cumilative:Distance4.700Time35:34.90Pace7:34.23
 
Leg 5:Distance0.250Time2:35.20Pace10:20.80
With Bella.
Leg 6:Distance3.000Time23:42.80Pace7:54.27
With Benjamin.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-06-25 07:41:02
Workout Totals: Distance12.000Time1:33:22.40Pace7:46.87
Easy runs, total of 12, paced Nate in a mile time trial on the little boy course (out and back) - 6:51.
Leg 1:Distance1.000Time7:52.80Pace7:52.80
Alone.
Leg 2:Distance8.000Time1:02:16.40Pace7:47.05
With Benjamin, I think part with Jacob and William.
Leg 3:Distance1.000Time8:31.00Pace8:31.00
With Mary, Jenny, Nate, Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time6:51.20Pace6:51.20
Nate's mile time trial additionally paced by Jenny, William, Stephen, Joseph, and Jacob. He reached the goal of breaking 7.
Leg 5:Distance1.000Time7:51.00Pace7:51.00
With Joseph.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-06-26 08:39:16
Workout Totals: Distance12.000Time1:34:09.90Pace7:50.82
Easy runs, total of 12, usual distances.
Leg 1:Distance3.000Time22:55.10Pace7:38.37
Alone.
Leg 2:Distance6.000Time47:27.30Pace7:54.55
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.50Pace7:55.83
With Benjamin.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.380.001.661.5015.54

Fast Running Friend Workout - 2020-06-27 08:09:49
Workout Totals: Distance15.530Time1:59:25.30Pace7:41.38
Total of a bit over 15. Paced William in a down the canyon mile time trial, and he go a PR of 5:18.4. Joseph and Jacob paced him. After that Jacob ran the same mile in 5:03 with Joseph scoring a DNS. I ran the first 0.5 with Jacob in 2:31. Then Jacob and I jogged some, and did a 1.5 pickup in 8:56.

Benjamin got an adjustment from Dr. Street on Thursday, and felt like it did something for him. He says his form started feeling smoother. So today he gave it a shot, and ran a 3 mile tempo down the canyon in 14:47 (4:55, 4:58, 4:54). He said he liked how it felt.
Leg 1:Distance0.980Time7:57.30Pace8:07.04
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:18.40Pace5:18.40
William's mile.
Leg 3:Distance1.000Time8:30.30Pace8:30.30
Recovery uphill.
Leg 4:Distance9.550Time1:13:07.50Pace7:39.42
More distances with pickups.
Split 1:Distance0.500Time2:31.40Pace5:02.80
Cumilative:Distance0.500Time2:31.40Pace5:02.80
With Jacob.
Split 2:Distance0.750Time5:53.80Pace7:51.73
Cumilative:Distance1.250Time8:25.20Pace6:44.16
Split 3:Distance1.500Time8:56.00Pace5:57.33
Cumilative:Distance2.750Time17:21.20Pace6:18.62
1.5 down the canyon pickup.
Split 4:Distance6.800Time55:46.30Pace8:12.10
Cumilative:Distance9.550Time1:13:07.50Pace7:39.42
 
Leg 5:Distance2.000Time15:32.90Pace7:46.45
With Matthew.
Split 1:Distance1.845Time14:32.80Pace7:53.06
Cumilative:Distance1.845Time14:32.80Pace7:53.06
Split 2:Distance0.155Time1:00.10Pace6:27.74
Cumilative:Distance2.000Time15:32.90Pace7:46.45
Uphill pickup.
 
Leg 6:Distance1.000Time8:58.90Pace8:58.90
With Matthew and Mary.

Neon Crocs 3 Miles: 15.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

Fast Running Friend Workout - 2020-06-29 08:14:14
Workout Totals: Distance12.000Time1:31:10.00Pace7:35.83
Usual 12. Did an impromptu tempo run - 2.5 down the canyon in 14:33. Had a hard time finding the adrenaline, even said a prayer specifically for it with about a mile to go. As soon as I did, Benjamin appeared and pulled me for the rest of it. Ran the last quarter in 81.

Bella surprised me today. I was holding her hand, and we stopped at the gates, but she ended up with 8:31 for the mile on the big boy course. Mary had to work to keep up.
Leg 1:Distance9.000Time1:06:49.00Pace7:25.44
Part with the kids, part alone.
Split 1:Distance4.550Time35:20.30Pace7:46.00
Cumilative:Distance4.550Time35:20.30Pace7:46.00
Split 2:Distance2.500Time14:33.00Pace5:49.20
Cumilative:Distance7.050Time49:53.30Pace7:04.58
Split 3:Distance1.950Time16:55.70Pace8:40.87
Cumilative:Distance9.000Time1:06:49.00Pace7:25.44
 
Leg 2:Distance1.000Time8:31.50Pace8:31.50
With Mary, Bella, William, and Stephen, part with Sarah on the big boy course. Bella was holding the hand.
Leg 3:Distance2.000Time15:49.50Pace7:54.75
With Benjamin and Stephen - I think. Maybe with Matthew as well.

Neon Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-06-30 08:32:20
Workout Totals: Distance12.250Time1:35:26.00Pace7:47.43
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:14.70Pace7:41.63
With Benjamin, I think part with Joseph and Jacob.
Leg 2:Distance0.250Time2:29.00Pace9:56.00
With Bella.
Leg 3:Distance2.000Time15:58.10Pace7:59.05
I think this was with Joseph, Benjamin, Stephen and Jacob - maybe other boys as well.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Benjamin and Stephen, I think.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.910.000.001.1212.03

Fast Running Friend Workout - 2020-07-01 08:09:56
Workout Totals: Distance12.035Time1:34:31.50Pace7:51.25
Jacob did a mile time trial on the track, and ran a small PR of 5:13.9 splits of 78, 77, 80, 76. Benjamin paced him. I ran the first 1009 meters, and the last 200.

Matthew did 400 in 80.6.

William tried to run the last 800 with Jacob, but could not keep up, and ran something along the lines of 2:50.

Otherwise, easy runs.
Leg 1:Distance1.000Time7:37.70Pace7:37.70
Alone.
Leg 2:Distance1.811Time15:06.30Pace8:20.44
Warm-up.
Split 1:Distance1.000Time7:53.60Pace7:53.60
Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:18.90Pace5:04.84
Cumilative:Distance1.062Time8:12.50Pace7:43.75
Split 3:Distance0.187Time1:54.60Pace10:12.83
Cumilative:Distance1.249Time10:07.10Pace8:06.07
Split 4:Distance0.062Time0:19.40Pace5:12.90
Cumilative:Distance1.311Time10:26.50Pace7:57.88
Split 5:Distance0.500Time4:39.80Pace9:19.60
Cumilative:Distance1.811Time15:06.30Pace8:20.44
 
Leg 3:Distance0.851Time5:13.90Pace6:08.86
Jacob's mile time trial.
Split 1:Distance0.627Time3:18.10Pace5:15.95
Cumilative:Distance0.627Time3:18.10Pace5:15.95
Split 2:Distance0.100Time1:19.40Pace13:14.00
Cumilative:Distance0.727Time4:37.50