Breaking the Wall

January 2026

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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:
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Miles:This week: 0.00 Month: 0.00 Year: 424.23
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: 1743.12
White Slip Resistant Crocs Lifetime Miles: 3424.44
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
250.417.508.003.11269.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Jan 01, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-01 14:43:33
Workout Totals: Distance10.000Time1:21:30.10Pace8:09.01
10 total. Easy pace.
Leg 1:
Distance2.000Time16:56.00Pace8:28.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance5.000Time39:29.70Pace7:53.94ZoneEasy Miles
I think this was with Benjamin, Joseph, and Matthew.
Leg 3:
Distance1.000Time7:58.10Pace7:58.10ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time9:23.30Pace9:23.30ZoneEasy Miles
With Julia.
Leg 5:
Distance1.000Time7:43.00Pace7:43.00ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 02, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-02 07:44:12
Workout Totals: Distance10.000Time1:19:30.50Pace7:57.05
10 total. Easy pace.
Leg 1:
Distance5.000Time39:29.30Pace7:53.86ZoneEasy Miles
With Benjamin and Joseph.
Leg 2:
Distance5.000Time40:01.20Pace8:00.24ZoneEasy Miles
With Benjamin and Matthew if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 03, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2026-01-03 10:32:30
Workout Totals: Distance12.000Time1:36:13.60Pace8:01.13
12 total. We did a rabbit chase. Joseph ran 10:52, Matthew 11:46, Stephen 13:32. Don't remember what Mary, Bella, and Leigha did. I ran the first mile with Stephen in 6:42, and when Matthew caught up to me, joined him and ran 6:06 for the last mile. My calf was giving me problems, which is why I decided to run slower. Then I think I was overoptimistic on that mile with Matthew and overdid it. But still I was able to finish 12.
Leg 1:
Distance2.000Time15:43.00Pace7:51.50ZoneEasy Miles
Part alone, part with someone.
Leg 2:
Distance0.980Time7:39.70Pace7:49.08ZoneEasy Miles
Warm-up.
Leg 3:
Distance2.000Time12:48.90Pace6:24.45ZoneThreshold Miles
Rabbit chase.
Leg 4:
Distance2.020Time16:06.40Pace7:58.42ZoneEasy Miles
To the car.
Leg 5:
Distance3.000Time26:50.00Pace8:56.67ZoneEasy Miles
With William.
Leg 6:
Distance2.000Time17:05.60Pace8:32.80ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 05, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-05 07:49:12
Workout Totals: Distance10.000Time1:19:48.80Pace7:58.88
10 total. Easy pace.
Leg 1:
Distance5.000Time39:59.90Pace7:59.98ZoneEasy Miles
With Benjamin and Joseph.
Leg 2:
Distance5.000Time39:48.90Pace7:57.78ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 06, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-06 08:11:55
Workout Totals: Distance10.000Time1:19:04.20Pace7:54.42
10 total in Los Angeles. Easy pace.
Leg 1:
Distance10.000Time1:19:04.20Pace7:54.42ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 07, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-07 08:06:40
Workout Totals: Distance10.000Time1:19:19.70Pace7:55.97
10 miles in Los Angeles.
Leg 1:
Distance10.000Time1:19:19.70Pace7:55.97ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 08, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-08 16:30:58
Workout Totals: Distance10.000Time1:20:12.80Pace8:01.28
10 total. Easy pace.
Leg 1:
Distance2.000Time16:27.80Pace8:13.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.000Time1:03:45.00Pace7:58.12ZoneEasy Miles
Part with the kids, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 09, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2026-01-09 07:54:54
Workout Totals: Distance11.000Time1:27:15.40Pace7:55.95
11 total. Easy pace.
Leg 1:
Distance5.000Time38:37.90Pace7:43.58ZoneEasy Miles
With Benjamin and Joseph.
Leg 2:
Distance4.000Time31:44.80Pace7:56.20ZoneEasy Miles
With Matthew, part with Benjamin.
Leg 3:
Distance2.000Time16:52.70Pace8:26.35ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 10, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2026-01-10 09:32:17
Workout Totals: Distance12.000Time1:32:47.40Pace7:43.95
12 total. Did a rabbit chase. My calf was still not 100 percent, so I paced Leigha. Joseph got 10:50 (5:29, 5:21), Matthew 11:38 (5:52, 5:46), Stephen 12:37 (5:49, 6:48, back tighned up), Leigha 14:12 (7:13, 6:59), and Bella paced Mary to 15:35. For Leigha that was a course PR, and for Joseph post-mission PR.
Leg 1:
Distance1.000Time7:54.70Pace7:54.70ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:35.30Pace7:35.30ZoneEasy Miles
With Joseph and Matthew.
Leg 3:
Distance0.980Time7:59.40Pace8:09.18ZoneEasy Miles
Warm-up in the canyon.
Leg 4:
Distance2.000Time14:12.30Pace7:06.15ZoneMarathon Pace Miles
Pacing Leigha.
Leg 5:
Distance2.020Time16:11.30Pace8:00.84ZoneEasy Miles
To the car.
Leg 6:
Distance5.000Time38:54.40Pace7:46.88ZoneEasy Miles
More distance alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 12, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-12 16:55:56
Workout Totals: Distance10.000Time1:19:45.10Pace7:58.51
10 total. Easy pace.
Leg 1:
Distance2.000Time15:48.60Pace7:54.30ZoneEasy Miles
Leg 2:
Distance3.000Time23:58.70Pace7:59.57ZoneEasy Miles
Leg 3:
Distance5.000Time39:57.80Pace7:59.56ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 13, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-13 07:51:23
Workout Totals: Distance10.000Time1:17:58.10Pace7:47.81
10 total. Easy pace.
Leg 1:
Distance5.000Time38:59.40Pace7:47.88ZoneEasy Miles
Part with Joseph and Benjamin.
Leg 2:
Distance5.000Time38:58.70Pace7:47.74ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 14, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.503.502.000.0010.00

Fast Running Friend Workout - 2026-01-14 10:24:29
Workout Totals: Distance10.000Time1:15:44.80Pace7:34.48
10 total. Did a rabbit chase. I ran 12:17 for 2 miles down the canyon. Matthew did 11:29 splitting 5:30 and 5:59. Benjamin got 9:51 if I remember right. Do not remember what Mary, Bella, and Leigha got. Stephen paced someone, I think Bella.
Leg 1:
Distance1.000Time7:49.00Pace7:49.00ZoneEasy Miles
Alone.
Leg 2:
Distance1.500Time12:34.40Pace8:22.93ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time12:17.50Pace6:08.75ZoneThreshold Miles
Rabbit chase.
Leg 4:
Distance2.000Time17:09.20Pace8:34.60ZoneEasy Miles
Distance with Benjamin and Matthew.
Leg 5:
Distance3.500Time25:54.70Pace7:24.20ZoneMarathon Pace Miles
More distance with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 15, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-15 07:50:37
Workout Totals: Distance10.000Time1:17:44.00Pace7:46.40
10 total. Easy pace.
Leg 1:
Distance5.000Time38:32.10Pace7:42.42ZoneEasy Miles
Part with Benjamin and Joseph.
Leg 2:
Distance5.000Time39:11.90Pace7:50.38ZoneEasy Miles
With Matthew, part with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 16, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2026-01-16 15:39:18
Workout Totals: Distance12.000Time1:34:14.10Pace7:51.18
12 total. Paced Bella in the rabbit chase, 2 miles down the canyon. Matthew got 11:46, something was wrong, he split 5:41, 6:05. Bella got 13:56, Leigha paced Mary and they got 15:09. I did not do my own chase due to the calf issues.
Leg 1:
Distance0.980Time8:18.10Pace8:28.27ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:56.40Pace6:58.20ZoneMarathon Pace Miles
Pacing Bella in the rabbit chase.
Leg 3:
Distance9.020Time1:11:59.60Pace7:58.89ZoneEasy Miles
More distance, part with Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 17, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

10 total. Easy pace.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 19, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-19 10:32:54
Workout Totals: Distance10.000Time1:19:47.30Pace7:58.73
10 total. Easy pace.
Leg 1:
Distance3.000Time23:47.00Pace7:55.67ZoneEasy Miles
Leg 2:
Distance2.000Time16:11.70Pace8:05.85ZoneEasy Miles
Leg 3:
Distance5.000Time39:48.60Pace7:57.72ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 20, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-20 09:47:51
Workout Totals: Distance10.000Time1:16:53.40Pace7:41.34
10 total. Easy pace. Got a new watch - Zeblaze Thor. Still fixing some issues with the Fast Running Friend. But the basic functionality works. I timed the run and am posting this.
Leg 1:
Distance10.000Time1:16:53.40Pace7:41.34ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 21, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2026-01-21 11:42:37
Workout Totals: Distance1.000Time7:49.00Pace7:49.00
10 total. Did a rabbit chase today, 2 miles down the canyon. The times were:

Benjamin 9:54 (4:58, 4:56)
Matthew 11:28 (5:40, 5:48)
myself 12:05 (6:02, 6:03)
Bella 14:18
Mary and Leigha 15:41
Leg 1:
Distance1.000Time7:49.00Pace7:49.00ZoneEasy Miles
With Benjamin.
Leg 2:
Distance0.000Time0:32.10Pace0:00.00ZoneEasy Miles
Fast Running Friend Workout - 2026-01-21 12:10:11
Workout Totals: Distance9.000Time1:09:37.80Pace7:44.20
Leg 1:
Distance0.980Time8:03.10Pace8:12.96ZoneEasy Miles
Leg 2:
Distance0.000Time0:15.30Pace0:00.00ZoneEasy Miles
Leg 3:
Distance2.000Time12:05.60Pace6:02.80ZoneThreshold Miles
Leg 4:
Distance2.020Time17:17.20Pace8:33.47ZoneEasy Miles
Leg 5:
Distance2.000Time16:10.10Pace8:05.05ZoneEasy Miles
Leg 6:
Distance2.000Time16:01.80Pace8:00.90ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 22, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-22 12:25:40
Workout Totals: Distance10.000Time1:19:28.70Pace7:56.87
10 total. Easy pace.
Leg 1:
Distance2.000Time16:28.70Pace8:14.35ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time23:20.70Pace7:46.90ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time39:39.30Pace7:55.86ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 23, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-23 09:46:50
Workout Totals: Distance10.000Time1:20:03.80Pace8:00.38
10 total. Easy pace.
Leg 1:
Distance4.000Time31:39.10Pace7:54.77ZoneEasy Miles
With Joseph
Leg 2:
Distance2.000Time16:54.80Pace8:27.40ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance4.000Time31:29.90Pace7:52.48ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 24, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.910.000.003.1110.02

Fast Running Friend Workout - 2026-01-24 11:28:44
Workout Totals: Distance10.014Time1:25:13.60Pace8:30.65
SLC Track Club Winter Series 5K, 20:26

Most of the family ran. Results:

Benjamin 17:23
Joseph 18:29
Matthew 19:35
Dad 20:26
Bella 21:51 (PR)
Stephen 24:33
Leigha 24:33
William 24:44
Maddy 29:30
Sarah 39:51

Benjamin ran 5:21, 5:26 for the first two miles and then started stumbling. Makes no sense to me. Sometimes he stumbles and sometimes he does not in workouts. In races he has had very few when he did not stumble. We are starting to think maybe this is some form of a panic attack. All of our children at some age have manifested the symptoms of the nervous system just losing it in some way when running hard. Benjamin stumbles. Others have had a feeling that they cannot breathe as if they had asthma. Joseph felt like his legs were extremely sore but it was perfectly symmetrical and would immediately go away with no trace when he stopped. At first I thought for at least some of them that they were faking it because they just did not want to run hard. But then I realized this was not quite the case.

Joseph had a good post-mission race and reached his goal of averaging sub-6:00 pace.

Matthew started in 6:09 and then kept slowing down. It was not his best race today.

I strugged as well. First mile was 6:27, then 6:36, and 6:46. I fought the feeling of depression because it seems not too long ago this used to be my easy run pace. But it was a very important fight. You have to learn to take your body in whatever state it happens to be on the day of the race and do your honest best with it. I made myself kick at the end in spite of not having the motivation and found something.

Bella ran a PR in spite of the cold weather. Stephen and William were having health issues. Stephen with the tight back and William with a cold + the fallout from psychosis earlier this summer + the lack of training overall in the last couple of years.

Maddy ran a decent race all things considering. Sarah was struggling with the calf tightness and had to take walking breaks.
Leg 1:
Distance2.000Time17:30.20Pace8:45.10ZoneEasy Miles
Warm-up
Leg 2:
Distance4.907Time40:11.40Pace8:11.42
Race + pacing Sarah afterwards.
Split 1:Distance1.000Time6:27.20Pace6:27.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:27.20Pace6:27.20
Split 2:Distance1.000Time6:36.90Pace6:36.90ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:04.10Pace6:32.05
Split 3:Distance1.000Time6:45.40Pace6:45.40ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:49.50Pace6:36.50
Split 4:Distance0.107Time0:38.20Pace5:57.01ZoneVO2 Max Miles
Cumilative:Distance3.107Time20:27.70Pace6:35.14
Split 5:Distance1.800Time19:43.70Pace10:57.61ZoneEasy Miles
Cumilative:Distance4.907Time40:11.40Pace8:11.42
Leg 3:
Distance3.107Time27:32.00Pace8:51.70ZoneEasy Miles
Cool-down with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jan 26, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Fast Running Friend Workout - 2026-01-26 09:43:43
Workout Totals: Distance5.000Time44:19.90Pace8:51.98
Could barely run today because of the pain in the right calf. Marched heroically with frequent breaks through 5 miles averaging a bit under 9:00.
Leg 1:
Distance1.000Time8:45.60Pace8:45.60ZoneEasy Miles
Leg 2:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3:
Distance4.000Time35:34.30Pace8:53.58ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jan 27, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2026-01-27 14:31:03
Workout Totals: Distance6.000Time52:25.20Pace8:44.20
Calf pain. Had the kids run on their own. The run went better today - ran 6 miles without calf-forced stops at sub-8:45 pace closing in 8:27 uphill at the end. Never thought I would be so excited about this.
Leg 1:
Distance6.000Time52:25.20Pace8:44.20ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jan 28, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2026-01-28 17:29:14
Workout Totals: Distance8.000Time1:05:16.00Pace8:09.50
8 total. The kids did a rabbit chase down the canyon for 2 miles. I paced Mary. She started OK, by quarter 1:48, 1:53, 1:55. Then she had a panic attack and felt that her lungs were on fire. Her splits were 2:05, 2:10, 2:05. Then she saw Bella catching her (starting 2:00 behind) and ran 1:40, 1:41 with 15:17 total. I thought my calves would explode, but they did not and I was able to keep up. Today I did a good amount of calf-raises. Never thought that calf raises could heal calf pain - especially when the massage was not doing much. But some magic happened. It activated the calf muscles in better balance and as a result I was able to run more or less normally.

Matthew ran 11:36 if I remember right. Bella had 14:20, and Leigha 14:51. Stephen paced her.
Leg 1:
Distance1.000Time8:25.30Pace8:25.30ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time8:15.40Pace8:25.51ZoneEasy Miles
Warm-up with Matthew.
Leg 3:
Distance2.000Time15:17.80Pace7:38.90ZoneEasy Miles
Pacing Mary.
Leg 4:
Distance3.020Time25:18.70Pace8:22.88ZoneEasy Miles
With Matthew.
Leg 5:
Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jan 29, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-29 12:15:55
Workout Totals: Distance10.000Time1:19:48.50Pace7:58.85
10 total today. First time after the race. The calf was feeling better.
Leg 1:
Distance4.000Time32:53.00Pace8:13.25ZoneEasy Miles
With Benjamin.
Leg 2:
Distance1.000Time7:44.70Pace7:44.70ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time16:19.60Pace8:09.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance3.000Time22:51.20Pace7:37.07ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 30, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-01-30 09:45:59
Workout Totals: Distance10.000Time1:19:00.90Pace7:54.09
10 total. Easy pace.
Leg 1:
Distance5.000Time39:37.20Pace7:55.44ZoneEasy Miles
Part with Joseph, part alone.
Leg 2:
Distance2.000Time16:00.00Pace8:00.00ZoneEasy Miles
With Benjamin, Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance3.000Time23:23.70Pace7:47.90ZoneEasy Miles
With Benjamin and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jan 31, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2026-01-31 12:16:56
Workout Totals: Distance13.000Time1:46:04.50Pace8:09.58
13 total. The calf felt good enough not only to do 13 but also to do a rabbit chase. I did 2 miles in 12:23. I ran with Stephen. I thought he would barely manage 6:30 in the first mile and then would be even slower afterwards. I was right about his second half, but not the first. He took me through 0.75 in 4:23 and then I could not keep up. I had 5:57 at the mile, and he had around 5:53. But then his back started hurting and he slowed down. I was quite exhaused from the fast start and being a bit out of shape due to having to cut workouts and even the mileage from the calf pain so I really strugged in the last mile. But I still managed 6:26 and finished in 12:23. Stephen got 12:51.

Benjamin got 9:36. I was very happy about this result. He passed Joseph at the very end who also ran very well - 10:37, which is his post-mission PR for the course. Benjamin started 1:00 after Joseph.

Bella paced Leigha and they ran 14:47.
Leg 1:
Distance0.980Time8:07.10Pace8:17.04ZoneEasy Miles
Leg 2:
Distance2.000Time12:23.80Pace6:11.90ZoneThreshold Miles
Leg 3:
Distance2.020Time16:06.70Pace7:58.56ZoneEasy Miles
Leg 4:
Distance5.000Time42:28.10Pace8:29.62ZoneEasy Miles
Leg 5:
Distance3.000Time26:58.80Pace8:59.60ZoneEasy Miles

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
250.417.508.003.11269.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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