Breaking the Wall

January 2018

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

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

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

Draper Days 5 K 15:37 (2004)

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

 

Short-Term Running Goals:

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

Long-Term Running Goals:

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

Personal:

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

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

Favorite Quote:

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

Elder Bruce R. McConkie

 

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 882.94
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1312.70
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
292.731.0036.247.70337.67
Red Crocs Miles: 337.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Jan 01, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.000.7512.04

Fast Running Friend Workout - 2018-01-01 09:31:03
Workout Totals: Distance12.040Time1:25:13.10Pace7:04.68
Usual day, morning jog, then later in the afternoon ran with the kids and did 3x0.25 down the canyon. Struggled in the first two (74s), but then focused on the third and ran it in 70.9.
Leg 1:Distance1.000Time6:56.50Pace6:56.50
Morning jog.
Leg 2:Distance2.040Time17:19.90Pace8:29.75
With William and Stephen.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
With William, Matthew, and Sarah.
Leg 4:Distance6.000Time45:20.80Pace7:33.47
Started with Jenny, Joseph, and Jacob, then did 3x0.25, waited for Jenny, and finished with her.
Split 1:Distance3.050Time23:31.00Pace7:42.62
Cumilative:Distance3.050Time23:31.00Pace7:42.62
Split 2:Distance0.250Time1:14.00Pace4:56.00
Cumilative:Distance3.300Time24:45.00Pace7:30.00
Split 3:Distance0.250Time2:10.20Pace8:40.80
Cumilative:Distance3.550Time26:55.20Pace7:34.99
Split 4:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance3.800Time28:09.30Pace7:24.55
Split 5:Distance0.250Time2:20.30Pace9:21.20
Cumilative:Distance4.050Time30:29.60Pace7:31.75
Split 6:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance4.300Time31:40.50Pace7:21.98
Split 7:Distance1.700Time13:40.30Pace8:02.53
Cumilative:Distance6.000Time45:20.80Pace7:33.47
 
Leg 5:Distance2.000Time6:58.10Pace3:29.05
One more mile alone.

Red Crocs Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 02, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.001.881.8812.03

Fast Running Friend Workout - 2018-01-02 09:04:45
Workout Totals: Distance12.015Time1:30:49.40Pace7:33.55
Did a morning jog, ran with the little kids, then with Joseph and Jacob - I did 6x0.625 with 0.125 recovery in the canyon alternating directions, they did the first three. They were able to keep up on all. The times were 3:32.3 (down), 3:44.1 (up), 3:29.6 (down), 3:38.9 (up), 3:23.5 (down), and 3:34.2 (up).
Leg 1:Distance1.000Time7:19.20Pace7:19.20
Morning jog.
Leg 2:Distance2.040Time17:16.00Pace8:27.84
With William and Stephen.
Leg 3:Distance1.000Time7:30.40Pace7:30.40
With William.
Leg 4:Distance1.200Time10:20.90Pace8:37.42
Warm-up with Joseph and Jacob.
Leg 5:Distance4.375Time29:15.50Pace6:41.26
Workout - first 3 with Joseph and Jacob.
Split 1:Distance0.625Time3:32.30Pace5:39.68
Cumilative:Distance0.625Time3:32.30Pace5:39.68
Split 2:Distance0.125Time1:29.70Pace11:57.60
Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 3:Distance0.625Time3:44.10Pace5:58.56
Cumilative:Distance1.375Time8:46.10Pace6:22.62
Split 4:Distance0.125Time1:50.40Pace14:43.20
Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 5:Distance0.625Time3:29.60Pace5:35.36
Cumilative:Distance2.125Time14:06.10Pace6:38.16
Split 6:Distance0.125Time1:33.40Pace12:27.20
Cumilative:Distance2.250Time15:39.50Pace6:57.56
Split 7:Distance0.625Time3:38.90Pace5:50.24
Cumilative:Distance2.875Time19:18.40Pace6:42.92
Split 8:Distance0.125Time1:28.50Pace11:48.00
Cumilative:Distance3.000Time20:46.90Pace6:55.63
Split 9:Distance0.625Time3:23.50Pace5:25.60
Cumilative:Distance3.625Time24:10.40Pace6:40.11
Split 10:Distance0.125Time1:30.90Pace12:07.20
Cumilative:Distance3.750Time25:41.30Pace6:51.01
Split 11:Distance0.625Time3:34.20Pace5:42.72
Cumilative:Distance4.375Time29:15.50Pace6:41.26
 
Leg 6:Distance1.150Time8:04.90Pace7:01.65
Cool-down.
Leg 7:Distance0.250Time2:39.60Pace10:38.40
With Mary.
Leg 8:Distance1.000Time8:22.90Pace8:22.90
With Sarah and Matthew.

Red Crocs Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 03, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.500.7511.29

Fast Running Friend Workout - 2018-01-03 08:39:31
Workout Totals: Distance11.290Time1:29:47.00Pace7:57.15
Morning jog, kids runs, did 0.5 pickup with William on the little boy course in 2:56.8, and 3x0.25 down the canyon in the middle - 75.6, 75.3, 73.2. I think the headwind was strong - for some reason I struggled today on those.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Morning jog.
Leg 2:Distance1.000Time6:50.30Pace6:50.30
With William - he did a 0.5 pickup.
Split 1:Distance0.500Time3:53.50Pace7:47.00
Cumilative:Distance0.500Time3:53.50Pace7:47.00
Split 2:Distance0.500Time2:56.80Pace5:53.60
Cumilative:Distance1.000Time6:50.30Pace6:50.30
 
Leg 3:Distance2.040Time17:52.70Pace8:45.83
With William and Stephen.
Leg 4:Distance7.000Time54:58.10Pace7:51.16
Part with Joseph, Jacob, and Jenny.
Split 1:Distance3.050Time24:22.20Pace7:59.41
Cumilative:Distance3.050Time24:22.20Pace7:59.41
Split 2:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance3.300Time25:37.80Pace7:46.00
Split 3:Distance0.250Time2:13.20Pace8:52.80
Cumilative:Distance3.550Time27:51.00Pace7:50.70
Split 4:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance3.800Time29:06.30Pace7:39.55
Split 5:Distance0.250Time2:20.20Pace9:20.80
Cumilative:Distance4.050Time31:26.50Pace7:45.80
Split 6:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance4.300Time32:39.70Pace7:35.74
Split 7:Distance1.700Time13:35.80Pace7:59.88
Cumilative:Distance6.000Time46:15.50Pace7:42.58
Split 8:Distance1.000Time8:42.60Pace8:42.60
Cumilative:Distance7.000Time54:58.10Pace7:51.16
 
Leg 5:Distance0.250Time2:55.00Pace11:40.00
With Mary.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Red Crocs Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 04, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2018-01-04 15:16:25
Workout Totals: Distance10.040Time1:19:13.20Pace7:53.43
All easy running today - mostly with the kids. Total of 11.
Leg 1:Distance1.000Time7:12.60Pace7:12.60
Morning jog.
Leg 2:Distance1.000Time6:51.00Pace6:51.00
With William.
Leg 3:Distance2.040Time17:30.30Pace8:34.85
With Willaim and Stephen.
Leg 4:Distance1.000Time8:45.70Pace8:45.70
With Matthew and Sarah.
Leg 5:Distance5.000Time38:53.60Pace7:46.72
With Joseph and Jacob.

Red Crocs Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 05, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.002.380.6211.20

Fast Running Friend Workout - 2018-01-05 09:10:31
Workout Totals: Distance11.195Time1:26:32.90Pace7:43.86
Ran with the little kids, William did a pickup for 0.5 in 2:57. Then did 4x0.625, down (3:32.2), up (3:43.5), down (3:29.0), down (3:18.6). Joseph and Jacob did the first 3 with me. Jacob struggled on the second one due to being overdressed and fell back by 2 seconds. Otherwise they kept up. Jenny got a cold, was on reduced mileage.
Leg 1:Distance1.000Time7:08.90Pace7:08.90
Morning jog.
Leg 2:Distance1.000Time7:09.30Pace7:09.30
With William, did 0.5 fast.
Split 1:Distance0.500Time4:12.20Pace8:24.40
Cumilative:Distance0.500Time4:12.20Pace8:24.40
Split 2:Distance0.500Time2:57.10Pace5:54.20
Cumilative:Distance1.000Time7:09.30Pace7:09.30
 
Leg 3:Distance2.040Time17:44.60Pace8:41.86
With William and Stephen.
Leg 4:Distance1.000Time8:56.50Pace8:56.50
Warm-up with Joseph and Jacob.
Leg 5:Distance2.875Time18:45.00Pace6:31.30
Workout, part with Joseph and Jacob, first 3 intervals.
Split 1:Distance0.625Time3:32.20Pace5:39.52
Cumilative:Distance0.625Time3:32.20Pace5:39.52
Split 2:Distance0.125Time1:26.20Pace11:29.60
Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:43.50Pace5:57.60
Cumilative:Distance1.375Time8:41.90Pace6:19.56
Split 4:Distance0.125Time1:45.90Pace14:07.20
Cumilative:Distance1.500Time10:27.80Pace6:58.53
Split 5:Distance0.625Time3:29.00Pace5:34.40
Cumilative:Distance2.125Time13:56.80Pace6:33.79
Split 6:Distance0.125Time1:29.60Pace11:56.80
Cumilative:Distance2.250Time15:26.40Pace6:51.73
Split 7:Distance0.625Time3:18.60Pace5:17.76
Cumilative:Distance2.875Time18:45.00Pace6:31.30
 
Leg 6:Distance2.280Time18:14.40Pace8:00.00
Cool-down - part with Joseph and Jacob.
Leg 7:Distance1.000Time8:34.20Pace8:34.20
With Matthew.

Red Crocs Miles: 11.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 06, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.002.000.0015.04

Fast Running Friend Workout - 2018-01-06 09:24:12
Workout Totals: Distance15.040Time1:57:03.20Pace7:46.97
Ran with the kids. Joseph and Jacob did 6, William 4, Stephen 3, Julia 4. Jenny was sick, jogged 1 mile in the morning, and then another at night. I did a 2 mile tempo out and back in the canyon in 11:58 (6:15,5:43). There was a headwind (tail on the way back, but I had a hard time shifting gears).
Leg 1:Distance6.540Time47:16.40Pace7:13.70
With Joseph and Jacob, except for the fast 2 miles.
Split 1:Distance2.270Time18:11.80Pace8:00.97
Cumilative:Distance2.270Time18:11.80Pace8:00.97
Split 2:Distance2.000Time11:58.50Pace5:59.25
Cumilative:Distance4.270Time30:10.30Pace7:03.96
Split 3:Distance2.270Time17:06.10Pace7:32.03
Cumilative:Distance6.540Time47:16.40Pace7:13.70
 
Leg 2:Distance3.000Time25:58.40Pace8:39.47
With William and Stephen.
Leg 3:Distance1.000Time7:50.00Pace7:50.00
With William.
Leg 4:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 5:Distance4.000Time31:41.60Pace7:55.40
With Julia.

Red Crocs Miles: 15.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Jan 07, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 08, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.002.000.0011.90

Fast Running Friend Workout - 2018-01-08 08:18:32
Workout Totals: Distance11.900Time1:29:53.70Pace7:33.25
Jenny started the winter semester. She is taking Russian 202. This is quite a leap for her. She can read and understand some basic things, but she is going to need a lot of help in that class. Fortunately Russian is my first language. To make things work smoother, I had to rearrange my schedule, and it works out best if I run 3-4 miles in the morning and the rest in the afternoon.

So I ran 3 with William in the morning, and then 8 more in the afternoon. Did a 2 mile tempo run in the canyon out and back. The wind was blowing into the canyon. I got 11:35 splitting it 5:50, 5:45. Jenny was able to run 2 miles. Julia did 5, I think. Matthew had a cold, ran only 0.5.
Leg 1:Distance3.000Time23:36.20Pace7:52.07
With William.
Leg 2:Distance5.400Time39:48.40Pace7:22.30
With Joseph and Jacob except for the 2 mile tempo.
Split 1:Distance1.700Time13:39.40Pace8:02.00
Cumilative:Distance1.700Time13:39.40Pace8:02.00
Split 2:Distance2.000Time11:35.60Pace5:47.80
Cumilative:Distance3.700Time25:15.00Pace6:49.46
Split 3:Distance1.700Time14:33.40Pace8:33.76
Cumilative:Distance5.400Time39:48.40Pace7:22.30
 
Leg 3:Distance0.500Time4:35.80Pace9:11.60
With Matthew.
Leg 4:Distance3.000Time21:53.30Pace7:17.77
Alone.

Red Crocs Miles: 11.90
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 09, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.003.000.0010.12

Fast Running Friend Workout - 2018-01-09 08:42:00
Workout Totals: Distance10.120Time1:18:01.60Pace7:42.61
Ran 4 with Jenny and the younger kids in the morning, then did 6 more in the afternoon with a 3 mile tempo run down the canyon with Joseph in 17:21 (5:45, 5:52, 5:44). This was a 3 mile PR for him. I was surprised at how energetic both of us were - I thought I would not want to run much faster than 6:00, and even if I did, he would not follow. Jacob ran 0.5 with Matthew in 4:40.
Leg 1:Distance1.000Time8:29.80Pace8:29.80
With Stephen and Jenny.
Leg 2:Distance3.000Time25:15.80Pace8:25.27
With with Jenny. William and Jacob ran ahead, got 23:39, I think.
Leg 3:Distance0.450Time3:59.50Pace8:52.22
Warm-up with Joseph.
Leg 4:Distance3.000Time17:21.20Pace5:47.07
Down the canyon tempo run with Joseph.
Leg 5:Distance2.670Time22:55.30Pace8:35.09
Back to the car with Joseph.

Red Crocs Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 10, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.780.000.000.7510.53

Fast Running Friend Workout - 2018-01-10 08:32:28
Workout Totals: Distance10.530Time1:23:37.50Pace7:56.50
Ran with the kids, little and big, did 3x0.25 (77.4 up, 75.8 down, 75.3 down). Jenny did 4, Matthew a bit more than 0.5 - still recovering from the cold, Stephen only 1 as well, Jacob 4, everybody else usual distances.
Leg 1:Distance1.000Time8:38.20Pace8:38.20
With Stephen, Jacob, and Jenny.
Leg 2:Distance3.000Time25:23.10Pace8:27.70
With William, Jacob, and Jenny.
Leg 3:Distance5.000Time37:25.20Pace7:29.04
With Joseph, except for the 3x0.25 part.
Split 1:Distance1.700Time13:12.50Pace7:46.18
Cumilative:Distance1.700Time13:12.50Pace7:46.18
Split 2:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance1.950Time14:29.90Pace7:26.10
Up, tailwind.
Split 3:Distance0.600Time4:40.50Pace7:47.50
Cumilative:Distance2.550Time19:10.40Pace7:31.14
Split 4:Distance0.250Time1:15.80Pace5:03.20
Cumilative:Distance2.800Time20:26.20Pace7:17.93
Down, headwind
Split 5:Distance0.250Time2:02.60Pace8:10.40
Cumilative:Distance3.050Time22:28.80Pace7:22.23
Split 6:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance3.300Time23:44.10Pace7:11.55
Down, headwind
Split 7:Distance1.700Time13:41.10Pace8:03.00
Cumilative:Distance5.000Time37:25.20Pace7:29.04
 
Leg 4:Distance1.000Time6:59.90Pace6:59.90
Alone.
Leg 5:Distance0.530Time5:11.10Pace9:46.98
With Matthew and Sarah.

Red Crocs Miles: 10.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 11, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2018-01-11 08:30:13
Workout Totals: Distance12.500Time1:36:00.90Pace7:40.87
Total of 12.5 in two runs (4+8.5). Matthew is still recovering from the cold (0.5), Jenny did 4, Jacob back to 5, Joseph woke up with a sore foot, ran only 3 today. Usual distances for everybody else.
Leg 1:Distance1.000Time8:21.50Pace8:21.50
With Stephen and Jenny.
Leg 2:Distance3.000Time23:51.30Pace7:57.10
With William.
Leg 3:Distance3.000Time22:52.90Pace7:37.63
With Jenny, part with Joseph and Jacob.
Leg 4:Distance0.500Time4:41.60Pace9:23.20
With Matthew and Sarah.
Leg 5:Distance5.000Time36:13.60Pace7:14.72
Alone.

Red Crocs Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 12, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.670.001.880.0013.55

Fast Running Friend Workout - 2018-01-12 08:30:02
Workout Totals: Distance13.545Time1:50:40.10Pace8:10.23
Ran with Jenny, William, and Stephen in the morning, then did 3x0.625 with Jacob (3:28.3 down, 3:45.3 up, 3:27.8 down), and also ran part of Joseph's run and with Sarah and Matthew. Joseph did only 4 today due to the foot pain. Everybody except Joseph, Stephen, Matthew, and Jenny are back to their normal distances.
Leg 1:Distance1.000Time8:48.20Pace8:48.20
With Stephen and Jenny.
Leg 2:Distance3.000Time24:34.80Pace8:11.60
With William and Jenny.
Leg 3:Distance1.000Time8:51.80Pace8:51.80
Warm-up with Jacob.
Leg 4:Distance4.765Time37:35.20Pace7:53.28
Workout with Jacob - 3x0.625 with 0.125 recovery.
Split 1:Distance0.625Time3:28.30Pace5:33.28
Cumilative:Distance0.625Time3:28.30Pace5:33.28
Split 2:Distance0.125Time1:34.10Pace12:32.80
Cumilative:Distance0.750Time5:02.40Pace6:43.20
Split 3:Distance0.625Time3:45.30Pace6:00.48
Cumilative:Distance1.375Time8:47.70Pace6:23.78
Split 4:Distance0.125Time1:50.70Pace14:45.60
Cumilative:Distance1.500Time10:38.40Pace7:05.60
Split 5:Distance0.625Time3:27.80Pace5:32.48
Cumilative:Distance2.125Time14:06.20Pace6:38.21
Split 6:Distance2.640Time23:29.00Pace8:53.71
Cumilative:Distance4.765Time37:35.20Pace7:53.28
 
Leg 5:Distance3.280Time25:58.70Pace7:55.21
To the car - 2 with Joseph.
Leg 6:Distance0.500Time4:51.40Pace9:42.80
With Sarah and Matthew.

Red Crocs Miles: 13.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 13, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.003.880.0016.81

Fast Running Friend Workout - 2018-01-13 09:01:38
Workout Totals: Distance16.809Time2:08:16.10Pace7:37.86
Ran with most of the kids today. Did 3x0.625 with 0.125 recovery down the canyon with Joseph (3:29.8, 3:29.5, 3:25.5), then a 2 mile tempo run down the canyon in 10:57 (5:27,5:30) - it went better than I thought it would, I felt strong.

Total of 16 miles.
Leg 1:Distance4.000Time31:47.50Pace7:56.88
With Jenny and William.
Leg 2:Distance1.000Time8:25.90Pace8:25.90
With William and Stephen.
Leg 3:Distance3.000Time23:31.00Pace7:50.33
With William.
Leg 4:Distance1.500Time13:07.90Pace8:45.27
Warm-up with Joseph and Jacob.
Leg 5:Distance2.125Time13:14.90Pace6:14.07
Workout with Joseph.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.625Time3:29.80Pace5:35.68
Cumilative:Distance0.625Time3:29.80Pace5:35.68
Split 3:Distance0.125Time1:22.40Pace10:59.20
Cumilative:Distance0.750Time4:52.20Pace6:29.60
Split 4:Distance0.625Time3:29.50Pace5:35.20
Cumilative:Distance1.375Time8:21.70Pace6:04.87
Split 5:Distance0.125Time1:27.70Pace11:41.60
Cumilative:Distance1.500Time9:49.40Pace6:32.93
Split 6:Distance0.625Time3:25.50Pace5:28.80
Cumilative:Distance2.125Time13:14.90Pace6:14.07
 
Leg 6:Distance2.560Time21:59.50Pace8:35.43
Jog to the start of the tempo, part with Joseph and Jacob.
Leg 7:Distance2.000Time10:57.00Pace5:28.50
Tempo run down the canyon.
Leg 8:Distance0.124Time0:59.70Pace8:01.45
Jog to the car.
Leg 9:Distance0.500Time4:12.70Pace8:25.40
With Matthew.

Red Crocs Miles: 16.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 14, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Stake Conference with Elder Kopischke.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 15, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.440.002.000.0011.44

Fast Running Friend Workout - 2018-01-15 08:51:39
Workout Totals: Distance11.440Time1:29:58.80Pace7:51.92
Ran with the kids, did a 2 mile out and back tempo in the canyon in 11:36.8. Started out in 5:46 (up), but then there was some headwind on the way back, plus I think I just ran out of juice, so the second mile was 5:50. Total of 11.4.
Leg 1:Distance3.000Time24:38.70Pace8:12.90
With William and Jenny.
Leg 2:Distance5.400Time38:55.40Pace7:12.48
With Joseph and Jacob except for the tempo run.
Split 1:Distance1.700Time13:50.50Pace8:08.53
Cumilative:Distance1.700Time13:50.50Pace8:08.53
Split 2:Distance2.000Time11:36.80Pace5:48.40
Cumilative:Distance3.700Time25:27.30Pace6:52.78
Split 3:Distance1.700Time13:28.10Pace7:55.35
Cumilative:Distance5.400Time38:55.40Pace7:12.48
 
Leg 3:Distance2.040Time17:46.90Pace8:42.99
With Jenny and Stephen.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With Matthew and Sarah.

Red Crocs Miles: 11.44
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 16, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.810.003.500.0012.31

Fast Running Friend Workout - 2018-01-16 08:26:16
Workout Totals: Distance12.310Time1:34:28.80Pace7:40.50
Ran with Jenny and William in the AM, then in the PM ran with Joseph and Jacob. We did a 3 mile tempo down the canyon. Jacob and I ran 17:15.9 (5:43, 5:47, 5:45). Joseph was having some mental issues today. He was expecting this tempo run to be easy as he did not think Jacob was capable of 17:15. So half way through Jacob was still strong, and this really got on Joseph's nerves, so he flipped out and slowed down to 6:00 pace, and finished in 17:35, except stopped one meter short and would not talk to me. For this he earned a corrective attitude-adjustment interval at the end of the run. He was tired and in a bad mood, so all he could do was 2:57 0.5 down the canyon.
Leg 1:Distance4.000Time33:16.10Pace8:19.02
With Jenny and William.
Leg 2:Distance0.500Time4:11.20Pace8:22.40
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:15.90Pace5:45.30
Tempo run with Jacob. Joseph was with us for the first half.
Leg 4:Distance2.550Time21:09.90Pace8:18.00
Cool-down with Jacob.
Leg 5:Distance1.260Time10:05.30Pace8:00.40
Joseph's attitude improvement running.
Split 1:Distance0.130Time1:15.60Pace9:41.54
Cumilative:Distance0.130Time1:15.60Pace9:41.54
Split 2:Distance0.500Time2:57.00Pace5:54.00
Cumilative:Distance0.630Time4:12.60Pace6:40.95
Split 3:Distance0.630Time5:52.70Pace9:19.84
Cumilative:Distance1.260Time10:05.30Pace8:00.40
 
Leg 6:Distance1.000Time8:30.40Pace8:30.40
With Sarah and Matthew.

Red Crocs Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 17, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Fast Running Friend Workout - 2018-01-17 14:31:44
Workout Totals: Distance11.000Time1:28:45.20Pace8:04.11
Took an easy day. 11 total. Jenny did 6, Joseph and Jacob 5, I think usual distances for everybody.
Leg 1:Distance4.000Time32:44.00Pace8:11.00
With Jenny and William.
Leg 2:Distance5.000Time41:05.80Pace8:13.16
With Joseph and Jacob.
Leg 3:Distance1.000Time8:34.70Pace8:34.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance1.000Time6:20.70Pace6:20.70
With Jenny.

Red Crocs Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 18, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.660.000.000.3813.04

Fast Running Friend Workout - 2018-01-18 08:19:50
Workout Totals: Distance13.040Time1:45:48.50Pace8:06.85
Ran with the kids, usual runs for everybody. Did 4x0.125 with Joseph with 0.0625 recovery down the canyon in 35-36 second range.
Leg 1:Distance3.000Time25:42.30Pace8:34.10
With Jenny and William.
Leg 2:Distance5.000Time39:35.20Pace7:55.04
With Joseph and Jacob. Did 4x0.125 with 0.0625 recovery with Joseph.
Split 1:Distance2.613Time20:30.70Pace7:50.99
Cumilative:Distance2.613Time20:30.70Pace7:50.99
Split 2:Distance0.125Time0:35.30Pace4:42.40
Cumilative:Distance2.738Time21:06.00Pace7:42.38
Split 3:Distance0.062Time0:35.40Pace9:30.97
Cumilative:Distance2.800Time21:41.40Pace7:44.79
Split 4:Distance0.125Time0:35.50Pace4:44.00
Cumilative:Distance2.925Time22:16.90Pace7:37.06
Split 5:Distance0.063Time0:38.60Pace10:12.70
Cumilative:Distance2.988Time22:55.50Pace7:40.34
Split 6:Distance0.125Time0:36.10Pace4:48.80
Cumilative:Distance3.113Time23:31.60Pace7:33.45
Split 7:Distance0.062Time0:44.80Pace12:02.58
Cumilative:Distance3.175Time24:16.40Pace7:38.71
Split 8:Distance0.125Time0:36.90Pace4:55.20
Cumilative:Distance3.300Time24:53.30Pace7:32.52
Split 9:Distance1.700Time14:41.90Pace8:38.76
Cumilative:Distance5.000Time39:35.20Pace7:55.04
 
Leg 3:Distance2.040Time17:17.50Pace8:28.58
With Stephen.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Jenny.
Leg 5:Distance1.000Time8:39.10Pace8:39.10
With Jenny, Sarah, and Matthew.
Leg 6:Distance1.000Time6:41.10Pace6:41.10
With Jenny.

Red Crocs Miles: 13.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 19, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.2511.25

Fast Running Friend Workout - 2018-01-19 08:29:36
Workout Totals: Distance11.252Time1:30:26.10Pace8:02.23
Ran 4 with Jenny and William in the AM. Then in the PM paced Jacob through a mile down the canyon (with some headwind) in 5:22.8 - new course PR, then did 4x0.125 down the canyon (Jacob did 1-2 and the 4th with me), and did 2 more with Jenny. Everybody is back to full health, running usual distances.
Leg 1:Distance4.000Time33:25.80Pace8:21.45
With William and Jenny.
Leg 2:Distance1.050Time8:49.70Pace8:24.48
Warm-up with Jacob.
Leg 3:Distance1.000Time5:22.80Pace5:22.80
Jacob's mile time trial down the canyon.
Leg 4:Distance3.162Time26:54.10Pace8:30.47
Cool-down with Jacob + 4x0.125 down the canyon.
Split 1:Distance2.125Time19:35.40Pace9:13.13
Cumilative:Distance2.125Time19:35.40Pace9:13.13
Split 2:Distance0.125Time0:36.10Pace4:48.80
Cumilative:Distance2.250Time20:11.50Pace8:58.44
Split 3:Distance0.063Time0:36.20Pace9:34.60
Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 4:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 5:Distance0.125Time0:36.30Pace4:50.40
Cumilative:Distance2.438Time21:24.00Pace8:46.66
Split 6:Distance0.062Time0:35.70Pace9:35.81
Cumilative:Distance2.500Time21:59.70Pace8:47.88
Split 7:Distance0.125Time0:35.00Pace4:40.00
Cumilative:Distance2.625Time22:34.70Pace8:36.08
Split 8:Distance0.062Time0:37.90Pace10:11.29
Cumilative:Distance2.687Time23:12.60Pace8:38.27
Split 9:Distance0.125Time0:34.80Pace4:38.40
Cumilative:Distance2.812Time23:47.40Pace8:27.61
Split 10:Distance0.350Time3:06.70Pace8:53.43
Cumilative:Distance3.162Time26:54.10Pace8:30.47
 
Leg 5:Distance2.040Time15:53.70Pace7:47.50
With Jenny.

Red Crocs Miles: 11.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 20, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

Fast Running Friend Workout - 2018-01-20 10:58:27
Workout Totals: Distance16.000Time2:15:24.10Pace8:27.76
Total of 16, easy pace. Lots of snow today, I plowed, but it kept falling, so I had to do it again at night. Joseph, Jacob, and Jenny did 7, everybody else their usual Saturday distances.
Leg 1:Distance7.000Time59:06.60Pace8:26.66
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time7:59.10Pace7:59.10
Alone.
Leg 3:Distance4.000Time32:45.60Pace8:11.40
With William.
Leg 4:Distance3.000Time26:48.40Pace8:56.13
With Stephen.
Leg 5:Distance1.000Time8:44.40Pace8:44.40
With Sarah and Matthew.

Red Crocs Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 21, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 22, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.6611.04

Fast Running Friend Workout - 2018-01-22 14:31:02
Workout Totals: Distance11.040Time1:29:51.60Pace8:08.37
Easy running mostly, did 4x0.125 with Jacob (Joseph had a side ache, did just the first), and also did another hill sprint for 0.155 in 49.7 over by the house. Usual distances for everybody.
Leg 1:Distance5.000Time39:35.70Pace7:55.14
With Jacob (Joseph ran with us, but only did the first 0.125 interval).
Split 1:Distance2.550Time20:16.00Pace7:56.86
Cumilative:Distance2.550Time20:16.00Pace7:56.86
Split 2:Distance0.125Time0:36.10Pace4:48.80
Cumilative:Distance2.675Time20:52.10Pace7:48.07
Split 3:Distance0.063Time0:38.70Pace10:14.29
Cumilative:Distance2.738Time21:30.80Pace7:51.44
Split 4:Distance0.125Time0:38.10Pace5:04.80
Cumilative:Distance2.863Time22:08.90Pace7:44.16
Split 5:Distance0.062Time0:40.50Pace10:53.23
Cumilative:Distance2.925Time22:49.40Pace7:48.17
Split 6:Distance0.125Time0:36.30Pace4:50.40
Cumilative:Distance3.050Time23:25.70Pace7:40.89
Split 7:Distance0.062Time0:45.50Pace12:13.87
Cumilative:Distance3.112Time24:11.20Pace7:46.32
Split 8:Distance0.125Time0:36.10Pace4:48.80
Cumilative:Distance3.237Time24:47.30Pace7:39.47
Split 9:Distance1.763Time14:48.40Pace8:23.91
Cumilative:Distance5.000Time39:35.70Pace7:55.14
 
Leg 2:Distance2.040Time17:38.90Pace8:39.07
With Jenny and Stephen.
Leg 3:Distance1.000Time8:40.40Pace8:40.40
With Matthew, Jenny, and Sarah.
Leg 4:Distance3.000Time23:56.60Pace7:58.87
With Jenny and William (except for the hill sprint at the end).
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.845Time23:06.90Pace8:07.49
Cumilative:Distance2.845Time23:06.90Pace8:07.49
Split 3:Distance0.155Time0:49.70Pace5:20.65
Cumilative:Distance3.000Time23:56.60Pace7:58.87
 

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 23, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.003.110.0011.38

Fast Running Friend Workout - 2018-01-23 08:28:55
Workout Totals: Distance11.377Time1:29:02.20Pace7:49.56
Did 2 with Jenny and Stephen in the AM. In the PM took Joseph and Jacob to the track. We ran 5000 to get an idea of what they can run on a random days this time of year. The target was roughly 18:45. I paced them. We went through the first 1 K in 3:38, then 3:40. I sensed that Jacob was struggling, so I eased of the pace on the next one to 3:47. Joseph and I had 11:05 at 3 K, Jacob around 11:07. For a while he was doing well, we did a couple of laps in 90, but then his stomach had really bad problems, and he started slowing down a lot. Our next 1 K was 3:47 (14:52 for me and Joseph at 4 K, 14:54 for Jacob). Jacob's stomach problem became so bad with 2 laps to go that he slowed down to about 7:00 mile pace. Joseph and I went ahead and finished the last 1 K in 3:48 - total of 18:40.4 for the 5000. Jacob suffered his way to 19:12.4. We will try this again next week if the weather permits - hopefully Jacob will get a PR (19:00), and if he is strong enough, maybe Joseph will also get one (18:30).

Jacob did get an altitude 3000 PR en-route, though. The idea of this workout is that if they can be tough enough to run 5000 at a good pace on the track (which is hard for a young kid due to the endless number of laps), when they are running 10 K in Phoenix in a month at a lower elevation on the road with a bunch of people around them to beat, the longer distance would not appear that long.

Then I ran 4 more with Jenny (4 with William, and 1 more with Sarah and Matthew).
Leg 1:Distance2.040Time17:52.80Pace8:45.88
With Jenny and Stephen.
Leg 2:Distance1.170Time9:24.90Pace8:02.82
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time19:12.40Pace6:10.90
5000 on the track with Joseph and Jacob.
Split 1:Distance3.107Time18:40.40Pace6:00.61
Cumilative:Distance3.107Time18:40.40Pace6:00.61
Joseph.
Split 2:Distance0.000Time0:32.00Pace0:00.00
Cumilative:Distance3.107Time19:12.40Pace6:10.90
Waiting for Jacob.
 
Leg 4:Distance1.060Time10:09.80Pace9:35.28
Cool-down with Joseph and Jacob.
Leg 5:Distance3.000Time23:54.10Pace7:58.03
With William and Jenny.
Leg 6:Distance1.000Time8:28.20Pace8:28.20
With Sarah, Jenny, and Matthew.

Red Crocs Miles: 11.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 24, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2018-01-24 08:54:57
Workout Totals: Distance11.040Time1:29:27.80Pace8:06.21
Total of 11 for me. Easy day for everybody expect for Julia. Julia did a workout on the track with the first 3 laps at a bit sub-8:00 pace, and then the last lap in 90. She is trying to learn to be comfortable enough at 6:00 pace to be able to break 6:00 in the mile.
Leg 1:Distance2.040Time17:25.30Pace8:32.40
With Jenny and Stephen.
Leg 2:Distance5.000Time39:51.80Pace7:58.36
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.10Pace8:27.10
With Jenny, Sarah, and Matthew.
Leg 4:Distance3.000Time23:43.60Pace7:54.53
With Jenny and William.

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 25, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.005.000.0015.54

Fast Running Friend Workout - 2018-01-25 08:36:27
Workout Totals: Distance15.540Time1:57:31.00Pace7:33.73
Ran with the kids.

Also did 8x0.625 with 0.125 recovery jog. The target was 3:30 down/3:45 up. Joseph and Jacob were supposed to do the first 3 with me, but they were still not recovered from the 5000 on Tuesday. Jacob's legs started hurting in the first interval, so I told him to not do any more. Joseph had a side ache and fell back on the second one (3:47), so I had him stop at two.

Also paced Sarah and our neighbor Bonnie (12 years old, not trained, but apparently with some talent) through a mile in 7:57 on the little boy course after we had run one in 8:40 with Matthew. Sarah ran 5 as usual earlier this morning.
Leg 1:Distance3.000Time24:19.00Pace8:06.33
With William and Jenny.
Leg 2:Distance1.000Time8:19.00Pace8:19.00
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time38:29.70Pace6:33.14
8x0.625 with 0.125 recovery alternating direction. First one downhill.
Split 1:Distance0.625Time3:35.70Pace5:45.12
Cumilative:Distance0.625Time3:35.70Pace5:45.12
Split 2:Distance0.125Time1:15.20Pace10:01.60
Cumilative:Distance0.750Time4:50.90Pace6:27.87
Split 3:Distance0.625Time3:46.10Pace6:01.76
Cumilative:Distance1.375Time8:37.00Pace6:16.00
Split 4:Distance0.125Time1:25.00Pace11:20.00
Cumilative:Distance1.500Time10:02.00Pace6:41.33
Split 5:Distance0.625Time3:30.50Pace5:36.80
Cumilative:Distance2.125Time13:32.50Pace6:22.35
Split 6:Distance0.125Time1:13.80Pace9:50.40
Cumilative:Distance2.250Time14:46.30Pace6:33.91
Split 7:Distance0.625Time3:44.10Pace5:58.56
Cumilative:Distance2.875Time18:30.40Pace6:26.23
Split 8:Distance0.125Time1:27.50Pace11:40.00
Cumilative:Distance3.000Time19:57.90Pace6:39.30
Split 9:Distance0.625Time3:26.40Pace5:30.24
Cumilative:Distance3.625Time23:24.30Pace6:27.39
Split 10:Distance0.125Time1:23.30Pace11:06.40
Cumilative:Distance3.750Time24:47.60Pace6:36.69
Split 11:Distance0.625Time3:43.10Pace5:56.96
Cumilative:Distance4.375Time28:30.70Pace6:31.02
Split 12:Distance0.125Time1:22.80Pace11:02.40
Cumilative:Distance4.500Time29:53.50Pace6:38.56
Split 13:Distance0.625Time3:28.80Pace5:34.08
Cumilative:Distance5.125Time33:22.30Pace6:30.69
Split 14:Distance0.125Time1:25.60Pace11:24.80
Cumilative:Distance5.250Time34:47.90Pace6:37.70
Split 15:Distance0.625Time3:41.80Pace5:54.88
Cumilative:Distance5.875Time38:29.70Pace6:33.14
 
Leg 4:Distance0.625Time4:43.80Pace7:34.08
Cool-down.
Leg 5:Distance1.000Time8:40.60Pace8:40.60
With Sarah, Bonnie, and Matthew.
Leg 6:Distance1.000Time7:57.90Pace7:57.90
With Sarah and Bonnie.
Leg 7:Distance2.040Time17:26.20Pace8:32.84
With Jenny and Stephen.
Leg 8:Distance1.000Time7:34.80Pace7:34.80
With Jenny.

Red Crocs Miles: 15.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jan 26, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2018-01-26 08:00:16
Workout Totals: Distance11.040Time1:31:08.10Pace8:15.30
Easy day, ran with the kids, total of 11, usual distances for everybody.
Leg 1:Distance2.040Time18:42.20Pace9:10.10
With Jenny and Stephen - snow.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With Jenny and William.
Leg 3:Distance1.000Time8:37.70Pace8:37.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance5.000Time39:51.50Pace7:58.30
With Joseph and Jacob.

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 27, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.002.000.0020.00

Fast Running Friend Workout - 2018-01-27 09:42:42
Workout Totals: Distance20.000Time2:36:57.50Pace7:50.88
20 total. Most of it was with the kids. Joseph did 9, Jenny and Jacob 8, William 6, Stephen 3, Matthew 1, Julia 4 with 1 mile on the track in 6:57. Mary got a 0.25 PR of 2:23.8. I did a tempo run after 14 on the 2 mile hilly course by the house in 11:48.
Leg 1:Distance8.000Time1:03:26.50Pace7:55.81
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:43.50Pace8:43.50
With Joseph.
Leg 3:Distance5.000Time38:54.30Pace7:46.86
With William.
Leg 4:Distance2.000Time11:48.30Pace5:54.15
Tempo run on the hills.
Leg 5:Distance3.000Time25:51.50Pace8:37.17
With Stephen.
Leg 6:Distance1.000Time8:13.40Pace8:13.40
With Matthew, Sarah, William, and Stephen.

Red Crocs Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Jan 28, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Russian branch today.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 29, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.380.000.000.6611.04

Fast Running Friend Workout - 2018-01-29 08:23:18
Workout Totals: Distance11.040Time1:27:36.50Pace7:56.13
Total of 11. Usual distances for everybody except Stephen - he his his head playing on the playground, so we figured he should take a day off to recover. I did 4x0.125 down the canyon (35-36 range) with 0.0625 recovery, and a hill sprint for 0.155 at the end in 48.9.
Leg 1:Distance3.000Time23:47.40Pace7:55.80
With William and Jenny.
Leg 2:Distance5.000Time39:32.30Pace7:54.46
With Joseph and Jacob for the easy part.
Split 1:Distance2.550Time20:31.70Pace8:03.02
Cumilative:Distance2.550Time20:31.70Pace8:03.02
Split 2:Distance0.125Time0:35.50Pace4:44.00
Cumilative:Distance2.675Time21:07.20Pace7:53.72
Split 3:Distance0.062Time0:37.80Pace10:09.68
Cumilative:Distance2.737Time21:45.00Pace7:56.80
Split 4:Distance0.125Time0:36.40Pace4:51.20
Cumilative:Distance2.862Time22:21.40Pace7:48.69
Split 5:Distance0.063Time0:39.80Pace10:31.75
Cumilative:Distance2.925Time23:01.20Pace7:52.21
Split 6:Distance0.125Time0:35.70Pace4:45.60
Cumilative:Distance3.050Time23:36.90Pace7:44.56
Split 7:Distance0.062Time0:43.40Pace11:40.00
Cumilative:Distance3.112Time24:20.30Pace7:49.25
Split 8:Distance0.125Time0:35.40Pace4:43.20
Cumilative:Distance3.237Time24:55.70Pace7:42.06
Split 9:Distance1.608Time13:47.70Pace8:34.74
Cumilative:Distance4.845Time38:43.40Pace7:59.55
Split 10:Distance0.155Time0:48.90Pace5:15.48
Cumilative:Distance5.000Time39:32.30Pace7:54.46
 
Leg 3:Distance1.000Time8:39.90Pace8:39.90
With Jenny, Matthew, and Sarah.
Leg 4:Distance2.040Time15:36.90Pace7:39.26
With Jenny.

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 30, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.003.110.0013.46

Fast Running Friend Workout - 2018-01-30 08:51:19
Workout Totals: Distance13.457Time1:43:21.50Pace7:40.84
Usual distances for everybody except Stephen. Julia did 1 mile at around 7:30 pace for the first 3 laps with the last lap in 89 - total time of 7:03. This is part of her preparation to attack 6:00 mile. Joseph and I paced Jacob over 5000 on the track at Orem High to a new PR of 18:55.0. His 1K splits were 3:39, 3:48, 3:51, 3:52, 3:45. Last lap was 86. I got a sense that his weakness right now is aerobic endurance, which makes sense given his age - 11 years old.
Leg 1:Distance3.000Time23:43.00Pace7:54.33
With Jenny and William.
Leg 2:Distance1.250Time10:00.70Pace8:00.56
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time18:55.00Pace6:05.30
5000 on the track with Joseph and Jacob.
Leg 4:Distance1.100Time9:46.40Pace8:53.09
Back to the house with Joseph and Jacob.
Leg 5:Distance3.000Time23:36.70Pace7:52.23
With Jenny.
Leg 6:Distance1.000Time8:57.30Pace8:57.30
With Sarah and Matthew.
Leg 7:Distance1.000Time8:22.40Pace8:22.40
With Stephen.

Red Crocs Miles: 13.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 31, 2018
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.000.000.0011.04

Fast Running Friend Workout - 2018-01-31 08:40:48
Workout Totals: Distance11.040Time1:28:09.00Pace7:59.08
Easy day. Usual distances for everybody. Total of 11 for me.
Leg 1:Distance3.000Time23:34.40Pace7:51.47
With William, Joseph, and Jenny.
Leg 2:Distance5.000Time39:20.00Pace7:52.00
With Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:20.00Pace7:52.00
Cumilative:Distance5.000Time39:20.00Pace7:52.00
 
Leg 3:Distance1.000Time8:17.20Pace8:17.20
Part with Sarah, Jenny, and Matthew.
Leg 4:Distance2.040Time16:57.40Pace8:18.73
With Stephen - part with Joseph, and Jenny.

Red Crocs Miles: 11.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
292.731.0036.247.70337.67
Red Crocs Miles: 337.64
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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