Breaking the Wall

February 2024

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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
270.590.0026.177.00303.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Feb 01, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.370.000.000.0012.37

Fast Running Friend Workout - 2024-02-01 09:15:15
Workout Totals: Distance12.370Time1:42:22.00Pace8:16.52
12+ total. Did a 3000 time trial with Stephen. He ran 13:32, but that involved 3 laps in the middle at only a few seconds faster than 2:00 per lap average as he was having a panic attack.
Leg 1:
Distance1.050Time8:35.20Pace8:10.67ZoneEasy Miles
Warm-up with Stephen and Matthew.
Leg 2:
Distance1.860Time13:32.60Pace7:16.88ZoneEasy Miles
Stephen's 3000 time trial.
Leg 3:
Distance2.460Time21:33.70Pace8:45.89ZoneEasy Miles
To the house with Stephen and Matthew.
Leg 4:
Distance5.000Time39:29.20Pace7:53.84ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time11:13.60Pace11:13.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6:
Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 02, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-02 09:17:58
Workout Totals: Distance12.000Time1:38:42.00Pace8:13.50
12 total. Easy pace.
Leg 1:
Distance5.000Time39:58.70Pace7:59.74ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time39:49.30Pace7:57.86ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance1.000Time8:38.70Pace8:38.70ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.000Time10:15.30Pace10:15.30ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 03, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.003.000.0015.00

Fast Running Friend Workout - 2024-02-03 09:37:10
Workout Totals: Distance15.000Time2:04:12.00Pace8:16.80
In St. George. 16 total. Did 2x2 workout. For some reason it was a slow day for everyone. I did 12:27 with Matthew on the first one, Stephen ran the first mile with us in 6:19. Jacob did this interval in 10:48. On the second interval Jacob paced me to 12:17.

Benjamin did a 3 mile interval in 15:03 in Texas. That is an improvement for him. He started going to bed earlier and saw the results.
Leg 1:
Distance1.000Time9:40.20Pace9:40.20ZoneEasy Miles
With Leigha, and the rest of the kids.
Leg 2:
Distance1.000Time8:46.90Pace8:46.90ZoneEasy Miles
Same group without Leigha.
Leg 3:
Distance2.000Time17:45.00Pace8:52.50ZoneEasy Miles
Down to Jacob, Stephen, and Matthew.
Leg 4:
Distance2.000Time12:27.00Pace6:13.50ZoneThreshold Miles
Interval with Matthew.
Leg 5:
Distance3.000Time25:09.10Pace8:23.03ZoneEasy Miles
Recovery/distance with Jacob.
Leg 6:
Distance1.000Time12:17.70Pace12:17.70ZoneThreshold Miles
Jacob paced me.
Leg 7:
Distance5.000Time38:06.10Pace7:37.22ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Feb 05, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-05 18:17:15
Workout Totals: Distance12.000Time1:38:34.20Pace8:12.85
12 total. Easy pace.
Leg 1:
Distance4.000Time32:18.00Pace8:04.50ZoneEasy Miles
With Jacob, Matthew, and do not remember if we had anybody else.
Leg 2:
Distance4.000Time31:41.60Pace7:55.40ZoneEasy Miles
With Jacob.
Leg 3:
Distance2.000Time15:36.60Pace7:48.30ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time10:24.80Pace10:24.80ZoneEasy Miles
With Mary, Bella, Julia, and Leigha.
Leg 5:
Distance1.000Time8:33.20Pace8:33.20ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Feb 06, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.780.004.000.0012.78

Fast Running Friend Workout - 2024-02-06 20:18:41
Workout Totals: Distance12.780Time1:39:54.10Pace7:49.02
12+ total. Did 2x2 workout down the canyon. First interval was with Matthew. I did it in 11:54. He was about 1 second behind. On the second interval I dug deeper and found 11:47 even though I was running alone.

Jacob ran 10:09 (4:54, 5:15). I was happy that he was not afraid to start fast, but we need to work on being strong in the second mile.
Leg 1:
Distance0.980Time7:47.00Pace7:56.53ZoneEasy Miles
Warm-up
Leg 2:
Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
First interval
Leg 3:
Distance2.000Time17:30.00Pace8:45.00ZoneEasy Miles
Recovery.
Leg 4:
Distance2.000Time11:47.00Pace5:53.50ZoneThreshold Miles
Second interval.
Leg 5:
Distance3.800Time31:00.00Pace8:09.47ZoneEasy Miles
Distance/cool-down.
Leg 6:
Distance1.000Time10:54.10Pace10:54.10ZoneEasy Miles
With Leigha.
Leg 7:
Distance1.000Time9:02.00Pace9:02.00ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Feb 07, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-07 17:27:11
Workout Totals: Distance12.000Time1:47:52.30Pace8:59.36
12 total. Easy pace. Snow/slush, had a hard time going much faster than 9:00.

Benjamin did 4x800 on the road in Texas - 2:16,2:17,2:16,2:12. The speed is there, need to figure out leg cramps.
Leg 1:
Distance5.000Time44:57.00Pace8:59.40ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time44:38.10Pace8:55.62ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:55.20Pace9:55.20ZoneEasy Miles
With Mary, Bella, Stephen, and Leigha.
Leg 4:
Distance1.000Time8:22.00Pace8:22.00ZoneEasy Miles
With Mary, Bella, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Feb 08, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-08 08:10:43
Workout Totals: Distance12.000Time1:37:50.10Pace8:09.17
12 total. Easy pace.
Leg 1:
Distance8.000Time1:03:23.60Pace7:55.45ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time16:34.10Pace8:17.05ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3:
Distance1.000Time9:53.20Pace9:53.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time7:59.20Pace7:59.20ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 09, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2024-02-09 08:51:16
Workout Totals: Distance8.000Time1:07:27.10Pace8:25.89
8 total. Easy pace. Tapering for the 10 K tomorrow.
Leg 1:
Distance6.000Time47:25.90Pace7:54.32ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time11:35.30Pace11:35.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:25.90Pace8:25.90ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 10, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.550.000.007.0014.55

Fast Running Friend Workout - 2024-02-10 09:35:28
Workout Totals: Distance14.550Time1:44:22.50Pace7:10.41
SLC Track Club Winter Series 10 K, 39:18, 21st overall, 1st in 50-54.

Kids:

Jacob 35:25, 8th, PR
William 42:17, 30th
Matthew 42:39, 31st
Stephen 46:10, 40th

Jacob had a good race. William was out of shape due to his laziness in training lately. Not sure what happened to Matthew, he should have been faster. Stephen ran much better than he did in the 5 K and in his 3000 time trial, but still had issues. When Jacob and I found him he was wobbling. Something funny is happening with his brain, all of a sudden he has episodes when he starts wobbling from side to side but it comes and goes.
Leg 1:
Distance2.100Time17:40.90Pace8:25.19ZoneEasy Miles
Warm-up.
Leg 2:
Distance7.850Time46:13.60Pace5:53.32
Race + running back to Stephen.
Split 1:Distance1.000Time6:09.80Pace6:09.80ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:09.80Pace6:09.80
Split 2:Distance1.000Time6:19.50Pace6:19.50ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:29.30Pace6:14.65
Split 3:Distance1.000Time6:19.60Pace6:19.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time18:48.90Pace6:16.30
Split 4:Distance1.000Time6:20.30Pace6:20.30ZoneVO2 Max Miles
Cumilative:Distance4.000Time25:09.20Pace6:17.30
Split 5:Distance1.000Time6:23.40Pace6:23.40ZoneVO2 Max Miles
Cumilative:Distance5.000Time31:32.60Pace6:18.52
Split 6:Distance1.000Time6:29.90Pace6:29.90ZoneVO2 Max Miles
Cumilative:Distance6.000Time38:02.50Pace6:20.42
Split 7:Distance1.000Time1:16.40Pace1:16.40ZoneVO2 Max Miles
Cumilative:Distance7.000Time39:18.90Pace5:36.99
Split 8:Distance0.850Time6:54.70Pace8:07.88ZoneEasy Miles
Cumilative:Distance7.850Time46:13.60Pace5:53.32
Leg 3:
Distance2.600Time23:34.60Pace9:04.08ZoneEasy Miles
More distance.
Leg 4:
Distance2.000Time16:53.40Pace8:26.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Feb 12, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-12 09:41:04
Workout Totals: Distance12.000Time1:37:09.20Pace8:05.77
12 total. Easy pace.
Leg 1:
Distance4.000Time31:51.80Pace7:57.95ZoneEasy Miles
With Stephen and Matthew, if I remember right.
Leg 2:
Distance6.000Time46:18.40Pace7:43.07ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time18:59.00Pace9:29.50ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Feb 13, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.004.000.0012.50

Fast Running Friend Workout - 2024-02-13 09:27:53
Workout Totals: Distance12.500Time1:37:33.20Pace7:48.26
12.5 total. Did 2x2 down the canyon, first with Matthew in 11:53, second in 11:39 - Jacob pulled me for the first 1.5 then he had to turn around and get the car so he could get to the devotional in time.

Jacob did 1.25 in 6:17, 0.25 recovery, then 1.5 in 7:54.
Leg 1:
Distance0.980Time8:20.90Pace8:31.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:53.60Pace5:56.80ZoneThreshold Miles
First interval with Matthew.
Leg 3:
Distance2.500Time22:00.00Pace8:48.00ZoneEasy Miles
Recovery with Jacob.
Leg 4:
Distance2.000Time11:39.60Pace5:49.80ZoneThreshold Miles
Second interval, first 1.5 with Jacob.
Leg 5:
Distance3.020Time24:59.20Pace8:16.42ZoneEasy Miles
Cool-down/distance.
Leg 6:
Distance1.000Time10:48.70Pace10:48.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time7:51.20Pace7:51.20ZoneEasy Miles
With Mary and Bella - I think.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Feb 14, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-14 10:22:28
Workout Totals: Distance12.000Time1:33:03.50Pace7:45.29
12 total. Easy pace.
Leg 1:
Distance10.000Time1:14:57.40Pace7:29.74ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance1.000Time10:11.50Pace10:11.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:54.60Pace7:54.60ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Feb 15, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-15 14:50:15
Workout Totals: Distance12.000Time1:37:30.70Pace8:07.56
12 total. Easy pace.
Leg 1:
Distance5.000Time39:45.60Pace7:57.12ZoneEasy Miles
With Stephen and Matthew. Do not remember if we had William or Joseph.
Leg 2:
Distance5.000Time39:06.80Pace7:49.36ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:40.90Pace9:40.90ZoneEasy Miles
With Leigha, Mary, Bella, and Oliver.
Leg 4:
Distance1.000Time8:57.40Pace8:57.40ZoneEasy Miles
With Mary, Bella, and Oliver.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 16, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-16 08:23:00
Workout Totals: Distance12.000Time1:37:21.10Pace8:06.76
12 total. Easy pace.
Leg 1:
Distance10.000Time1:19:12.00Pace7:55.20ZoneEasy Miles
I think I ran all of this alone.
Leg 2:
Distance1.000Time10:21.80Pace10:21.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:47.30Pace7:47.30ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 17, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.003.000.0015.04

Fast Running Friend Workout - 2024-02-17 09:38:04
Workout Totals: Distance11.040Time1:24:11.10Pace7:37.53
15 total. Did a 3 mile tempo run down the canyon with Matthew in 18:08. Jacob ran 15:52.
Leg 1:
Distance0.980Time8:30.80Pace8:41.22ZoneEasy Miles
Warm-up
Leg 2:
Distance3.000Time18:08.90Pace6:02.97ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.060Time18:13.70Pace8:50.92ZoneEasy Miles
To the house with Jacob and Matthew.
Leg 4:
Distance5.000Time39:17.70Pace7:51.54ZoneEasy Miles
Part with Jacob, part alone.
Fast Running Friend Workout - 2024-02-17 22:25:54
Workout Totals: Distance4.000Time30:46.50Pace7:41.62
Leg 1:
Distance4.000Time30:46.50Pace7:41.62ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Feb 19, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-19 10:07:05
Workout Totals: Distance12.000Time1:31:32.70Pace7:37.72
12 total. Easy pace.
Leg 1:
Distance5.000Time37:33.60Pace7:30.72ZoneEasy Miles
With Joseph, Matthew, and Jacob.
Leg 2:
Distance5.000Time36:49.70Pace7:21.94ZoneEasy Miles
With Jacob.
Leg 3:
Distance1.000Time9:42.10Pace9:42.10ZoneEasy Miles
With Julia, Mary, and Bella.
Leg 4:
Distance1.000Time7:27.30Pace7:27.30ZoneEasy Miles
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Feb 20, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2024-02-20 09:09:52
Workout Totals: Distance10.000Time1:18:09.80Pace7:48.98
10 total. Easy pace. Was feeling tired at night, so did not add the extra 2 miles just in case to be sure I did not get sick.
Leg 1:
Distance10.000Time1:18:09.80Pace7:48.98ZoneEasy Miles
Part with Jacob, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Feb 21, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.750.0012.00

Fast Running Friend Workout - 2024-02-21 10:01:15
Workout Totals: Distance12.000Time1:36:54.60Pace8:04.55
12 total. Did a pickup for 0.75 in 4:27 down the canyon. Jacob did a 2 mile tempo in 10:52 down the canyon as well.
Leg 1:
Distance5.000Time38:53.00Pace7:46.60ZoneEasy Miles
With Joseph.
Leg 2:
Distance5.000Time38:52.20Pace7:46.44
Alone.
Split 1:Distance4.125Time33:16.80Pace8:04.07ZoneEasy Miles
Cumilative:Distance4.125Time33:16.80Pace8:04.07
Split 2:Distance0.750Time4:27.50Pace5:56.67ZoneThreshold Miles
Cumilative:Distance4.875Time37:44.30Pace7:44.47
Split 3:Distance0.125Time1:07.90Pace9:03.20ZoneEasy Miles
Cumilative:Distance5.000Time38:52.20Pace7:46.44
Leg 3:
Distance1.000Time10:17.10Pace10:17.10ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.000Time8:52.30Pace8:52.30ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Feb 22, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-22 16:02:13
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace. Bella ran a mile PR on the little girl course - her time was 7:10, splits 1:47, 1:47, 1:49, 1:47.
Leg 1:
Distance10.000Time1:14:57.00Pace7:29.70ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance1.000Time9:56.60Pace9:56.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:10.50Pace7:10.50ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Feb 23, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2024-02-23 08:34:27
Workout Totals: Distance8.000Time1:02:50.60Pace7:51.32
8 total. Mini-taper for tomorrow.
Leg 1:
Distance6.000Time45:19.00Pace7:33.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance1.000Time9:39.60Pace9:39.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time7:52.00Pace7:52.00ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Feb 24, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.100.0011.420.0015.52

Fast Running Friend Workout - 2024-02-24 08:33:04
Workout Totals: Distance15.521Time1:55:13.40Pace7:25.42
SLC Track Club Winter Series 15 K, 1:00:17, 20th overall, 1st in 50-54

Kids:

Jacob 55:49, 11th
Matthew 1:06:02, 30th
Stephen 1:17:52, 59th

It was a strange race. I ran the first 5K in about 19:12, which is a second faster than what I raced the 5 K in, then made to the 10K at around 39:29, which is only 11 seconds slower than what I raced the 10K in. And then I ran the last 5K in 20:48!

However, this was not a go out hard and die race. Most of it was the wind. Though it did not feel super windy, the numbers suggest it was a big factor. Mile 4 was 6:22, then there was a turnaround in the middle of mile 5 which I ran in 6:31, and then I ran the next two miles in 6:40 each, followed by 6:43 and 6:45. The go hard and die scenario would have had a steady drop in pace every mile. So maybe there was a bit of that after 7 miles.

Jacob ran the race slower relative to his competition in the 5K and the 10K. That may have something to do with the lack of mileage in combination with his natural lack of aerobic development.

Not sure what to think of Matthew's race. Maybe not too bad for the wind and his young age. Stephen at least made it through the distance, which I am happy about, and even had some kind of a kick at the end.

Benjamin did a 3 mile tempo in 15:14 if I remember right, with the first 2 miles under 10:00 and then a 5:20 at the end due to a spasm.
Leg 1:
Distance2.100Time18:32.20Pace8:49.62ZoneEasy Miles
Warm-up.
Leg 2:
Distance11.421Time1:17:55.40Pace6:49.37
The race + pacing Stephen.
Split 1:Distance1.000Time6:02.20Pace6:02.20ZoneThreshold Miles
Cumilative:Distance1.000Time6:02.20Pace6:02.20
Split 2:Distance1.000Time6:10.10Pace6:10.10ZoneThreshold Miles
Cumilative:Distance2.000Time12:12.30Pace6:06.15
Split 3:Distance1.000Time6:18.80Pace6:18.80ZoneThreshold Miles
Cumilative:Distance3.000Time18:31.10Pace6:10.37
Split 4:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles
Cumilative:Distance4.000Time24:53.20Pace6:13.30
Split 5:Distance1.000Time6:31.00Pace6:31.00ZoneThreshold Miles
Cumilative:Distance5.000Time31:24.20Pace6:16.84
Split 6:Distance1.000Time6:40.50Pace6:40.50ZoneThreshold Miles
Cumilative:Distance6.000Time38:04.70Pace6:20.78
Split 7:Distance1.000Time6:40.90Pace6:40.90ZoneThreshold Miles
Cumilative:Distance7.000Time44:45.60Pace6:23.66
Split 8:Distance1.000Time6:43.50Pace6:43.50ZoneThreshold Miles
Cumilative:Distance8.000Time51:29.10Pace6:26.14
Split 9:Distance1.000Time6:45.10Pace6:45.10ZoneThreshold Miles
Cumilative:Distance9.000Time58:14.20Pace6:28.24
Split 10:Distance0.321Time2:04.80Pace6:28.79ZoneThreshold Miles
Cumilative:Distance9.321Time1:00:19.00Pace6:28.26
Split 11:Distance2.100Time17:36.40Pace8:23.05ZoneThreshold Miles
Cumilative:Distance11.421Time1:17:55.40Pace6:49.37
Leg 3:
Distance1.000Time10:11.40Pace10:11.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:34.40Pace8:34.40ZoneEasy Miles
With Mary and Bella.
Leg 5:
Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sun, Feb 25, 2024
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, Feb 26, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-26 09:10:25
Workout Totals: Distance12.000Time1:33:34.50Pace7:47.88
12 total. Easy pace. Though 7:30 for me now is not as easy as it used to be.
Leg 1:
Distance8.000Time59:49.40Pace7:28.68ZoneEasy Miles
With Jacob.
Leg 2:
Distance2.000Time14:59.60Pace7:29.80ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:10.80Pace10:10.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:34.70Pace8:34.70ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 27, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-27 11:35:56
Workout Totals: Distance12.000Time1:34:11.90Pace7:50.99
Leg 1:
Distance10.000Time1:14:58.00Pace7:29.80ZoneEasy Miles
Part with Jacob, part alone. Or maybe I ran this all alone, not sure.
Leg 2:
Distance1.000Time10:25.60Pace10:25.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3:
Distance1.000Time8:48.30Pace8:48.30ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 28, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-28 08:22:56
Workout Totals: Distance12.000Time1:33:59.40Pace7:49.95
12 total, easy pace.
Leg 1:
Distance10.000Time1:15:46.60Pace7:34.66ZoneEasy Miles
Part with Jacob, part alone.
Leg 2:
Distance1.000Time9:51.60Pace9:51.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:21.20Pace8:21.20ZoneEasy Miles
With Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 29, 2024
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2024-02-29 08:59:52
Workout Totals: Distance12.000Time1:37:43.10Pace8:08.59
Leg 1:
Distance6.000Time46:44.90Pace7:47.48ZoneEasy Miles
With Joseph.
Leg 2:
Distance4.000Time31:57.10Pace7:59.27ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:30.90Pace10:30.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:30.20Pace8:30.20ZoneEasy Miles
With Mary and Bella.

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
270.590.0026.177.00303.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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