Breaking the Wall

May 2025

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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: 20.00 Year: 1514.35
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: 2370.38
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
231.4123.0032.004.16290.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, May 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.005.000.000.0012.00

Fast Running Friend Workout - 2025-05-01 10:19:42
Workout Totals: Distance12.000Time1:19:29.40Pace6:37.45
10 total, easy pace except did 3 a bit faster.
Leg 1:
Distance5.000Time39:43.30Pace7:56.66ZoneEasy Miles
Probably with Benjamin and Matthew.
Leg 2:
Distance5.000Time21:55.40Pace4:23.08ZoneMarathon Pace Miles
With Benjamin or maybe alone.
Leg 3:
Distance2.000Time17:50.70Pace8:55.35ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Fast Running Friend Workout - 2025-05-02 09:41:01
Workout Totals: Distance10.000Time1:20:06.30Pace8:00.63
10 total, did 3 a bit faster.
Leg 1:
Distance5.000Time39:39.50Pace7:55.90ZoneEasy Miles
Probably with Benjamin and Matthew.
Leg 2:
Distance3.000Time21:48.00Pace7:16.00ZoneMarathon Pace Miles
Either alone or with Benjamin, do not remember.
Leg 3:
Distance2.000Time18:38.80Pace9:19.40ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 03, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

Fast Running Friend Workout - 2025-05-03 09:20:12
Workout Totals: Distance12.000Time1:33:29.00Pace7:47.42
12 total, did a 3 mile tempo run down the canyon in 18:49, first 2 with Stephen in 12:38, then 6:10 high for the last mile. Drowning feeling when I tried to speed up in the last mile, but I am getting used to it.
Leg 1:
Distance3.000Time26:23.50Pace8:47.83ZoneEasy Miles
First mile with Mary and Bella, then added Leigha for the next mile, and the last mile just with Leigha.
Leg 2:
Distance0.980Time8:02.50Pace8:12.35ZoneEasy Miles
Warm-up/getting to the start of the tempo.
Leg 3:
Distance3.000Time18:49.20Pace6:16.40
3 mile tempo, first 2 with Stephen.
Split 1:Distance2.000Time12:38.40Pace6:19.20ZoneThreshold Miles
Cumilative:Distance2.000Time12:38.40Pace6:19.20
Split 2:Distance1.000Time6:10.80Pace6:10.80ZoneVO2 Max Miles
Cumilative:Distance3.000Time18:49.20Pace6:16.40
Leg 4:
Distance5.020Time40:13.80Pace8:00.84ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 05, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Fast Running Friend Workout - 2025-05-05 10:15:13
Workout Totals: Distance10.000Time1:18:25.50Pace7:50.55
10 total, 3 a bit quicker.
Leg 1:
Distance5.000Time37:23.20Pace7:28.64ZoneEasy Miles
Do not remember if this was with Matthew, with Benjamin or with both.
Leg 2:
Distance3.000Time21:48.80Pace7:16.27ZoneMarathon Pace Miles
This was either with Benjamin or alone.
Leg 3:
Distance2.000Time19:13.50Pace9:36.75ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.810.000.000.009.81

Fast Running Friend Workout - 2025-05-06 10:25:06
Workout Totals: Distance9.813Time1:21:03.80Pace8:15.65
10 total, easy pace.
Leg 1:
Distance5.000Time39:31.40Pace7:54.28ZoneEasy Miles
With Matthew if I remember right.
Leg 2:
Distance2.813Time22:30.10Pace7:59.95ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time19:02.30Pace9:31.15ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 07, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.003.0010.00

Fast Running Friend Workout - 2025-05-07 10:31:29
Workout Totals: Distance10.000Time1:17:14.50Pace7:43.45
10 total. Did a 3 mile tempo down the canyon in 18:20. Matthew got 18:30. We opened in 6:00, then ran 6:11. In the last mile he struggled and ran 6:19. I got 6:09. Same drowning problem, but I managed it.
Leg 1:
Distance0.980Time7:45.20Pace7:54.69ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:20.60Pace6:06.87ZoneVO2 Max Miles
Tempo run.
Leg 3:
Distance4.020Time33:22.40Pace8:18.11ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time17:46.30Pace8:53.15ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.223.000.000.0010.22

Fast Running Friend Workout - 2025-05-08 10:17:26
Workout Totals: Distance10.225Time1:19:21.60Pace7:45.68
10 total, 3 a bit quicker.
Leg 1:
Distance5.000Time39:36.50Pace7:55.30ZoneEasy Miles
With Matthew and maybe Benjamin.
Leg 2:
Distance3.000Time21:57.30Pace7:19.10ZoneMarathon Pace Miles
Alone or maybe with Benjamin.
Leg 3:
Distance2.225Time17:47.80Pace7:59.91ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.094.000.000.0011.09

Fast Running Friend Workout - 2025-05-09 10:33:37
Workout Totals: Distance11.090Time1:30:01.70Pace8:07.08
11 total. Easy pace.
Leg 1:
Distance4.000Time29:14.10Pace7:18.52ZoneMarathon Pace Miles
With Matthew.
Leg 2:
Distance4.000Time31:21.40Pace7:50.35ZoneEasy Miles
Alone.
Leg 3:
Distance3.090Time29:26.20Pace9:31.59ZoneEasy Miles
With Mary, Bella, and Leigha to Jamba Juice.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 10, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.003.000.0012.04

Fast Running Friend Workout - 2025-05-10 08:35:23
Workout Totals: Distance12.040Time1:35:49.90Pace7:57.57
12 total. Did a tempo run - 3 miles down the canyon in 18:49. Matthew and I ran together for the first 2 miles - 6:16, 6:23. In the last mile he had more juice and ran 6:07. I got 6:10. Felt tired.
Leg 1:
Distance0.980Time7:47.20Pace7:56.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:49.10Pace6:16.37ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.060Time18:23.20Pace8:55.53ZoneEasy Miles
To the house with Matthew.
Leg 4:
Distance4.000Time31:54.40Pace7:58.60ZoneEasy Miles
To the car.
Leg 5:
Distance2.000Time18:56.00Pace9:28.00ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-12 10:24:06
Workout Totals: Distance10.000Time1:19:54.50Pace7:59.45
10 total. Easy pace.
Leg 1:
Distance5.000Time39:33.40Pace7:54.68ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time22:20.50Pace7:26.83ZoneEasy Miles
With Benjamin
Leg 3:
Distance2.000Time18:00.60Pace9:00.30ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.845.000.000.1610.00

Fast Running Friend Workout - 2025-05-13 08:22:54
Workout Totals: Distance10.000Time1:17:34.10Pace7:45.41
10 total. Some miles were quicker. Did an uphill sprint.
Leg 1:
Distance5.000Time37:06.30Pace7:25.26ZoneMarathon Pace Miles
With Matthew and Benjamin.
Leg 2:
Distance3.000Time22:28.70Pace7:29.57
Alone.
Split 1:Distance2.845Time21:29.70Pace7:33.32ZoneEasy Miles
Cumilative:Distance2.845Time21:29.70Pace7:33.32
Split 2:Distance0.155Time0:59.00Pace6:20.65ZoneVO2 Max Miles
Cumilative:Distance3.000Time22:28.70Pace7:29.57
Leg 3:
Distance2.000Time17:59.10Pace8:59.55ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-05-14 09:09:00
Workout Totals: Distance10.000Time1:18:18.50Pace7:49.85
10 total. Did a 3 mile tempo in 18:47. Struggled today. Splits 6:11, 6:20, 6:16. Matthew struggled, fell back after 1.5 and was essentially jogging. Headwind made things more difficult.
Leg 1:
Distance0.980Time7:24.60Pace7:33.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:47.50Pace6:15.83ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.020Time33:22.70Pace8:18.18ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time18:43.70Pace9:21.85ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 15, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-15 11:08:24
Workout Totals: Distance10.000Time1:21:57.20Pace8:11.72
10 total. Easy pace.
Leg 1:
Distance8.000Time1:03:00.70Pace7:52.59ZoneEasy Miles
I think I ran this alone.
Leg 2:
Distance2.000Time18:56.50Pace9:28.25ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 16, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Fast Running Friend Workout - 2025-05-16 08:35:22
Workout Totals: Distance12.000Time1:31:52.80Pace7:39.40
12 total. Did a 5 mile tempo run down the canyon. Benjamin paced me. I set the target of 32:00, 6:24 average, but found some extra strength and was able to run in 31:19. Splits 6:19, 6:20, 6:16, 6:16, 6:08 - if I remember right. Did the workout on Friday instead of Saturday because of the Utah Republican State Convention.
Leg 1:
Distance2.480Time20:33.00Pace8:17.18ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time31:19.80Pace6:15.96ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.520Time21:12.30Pace8:24.88ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time18:47.70Pace9:23.85ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 17, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-17 07:16:26
Workout Totals: Distance10.000Time1:20:56.30Pace8:05.63
10 total. Did an early morning run before the convention, then ran 2 more with the girls in the afternoon.
Leg 1:
Distance8.000Time1:02:33.90Pace7:49.24ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time18:22.40Pace9:11.20ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.020.000.000.0010.02

Fast Running Friend Workout - 2025-05-19 10:13:01
Workout Totals: Distance10.020Time1:21:05.80Pace8:05.61
10 total, easy pace.
Leg 1:
Distance3.020Time24:10.20Pace8:00.20ZoneEasy Miles
With Benjamin, part with Matthew.
Leg 2:
Distance2.000Time17:57.80Pace8:58.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance5.000Time38:57.80Pace7:47.56ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 20, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2025-05-20 08:48:30
Workout Totals: Distance11.000Time1:30:38.40Pace8:14.40
11 total. Paced Jenny to her fastest mile since giving birth - 9:13. She started out cautiously, but then sped up to 8:20 in the last quarter.
Leg 1:
Distance2.000Time17:08.60Pace8:34.30ZoneEasy Miles
With Matthew.
Leg 2:
Distance6.000Time46:25.20Pace7:44.20ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:13.20Pace9:13.20ZoneEasy Miles
With Jenny.
Leg 4:
Distance2.000Time17:51.40Pace8:55.70ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.003.000.0013.04

Fast Running Friend Workout - 2025-05-21 09:03:52
Workout Totals: Distance13.040Time1:41:43.40Pace7:48.05
13 total. Did a 3 mile tempo - Benjamin paced me, in 18:06. Splits 6:00, 6:05, 6:01. Last quarter in 86. Felt less out of breath in the last mile. My fastest time on the course since the surgery.
Leg 1:
Distance0.980Time7:55.20Pace8:04.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:06.50Pace6:02.17ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.060Time17:57.40Pace8:43.01ZoneEasy Miles
To the house.
Leg 4:
Distance5.000Time39:57.70Pace7:59.54ZoneEasy Miles
To get the car.
Leg 5:
Distance2.000Time17:46.60Pace8:53.30ZoneEasy Miles
With Leigha, Mary, and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 22, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-22 09:53:14
Workout Totals: Distance10.000Time1:19:58.60Pace7:59.86
10 total. Easy pace.
Leg 1:
Distance2.000Time17:58.90Pace8:59.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.000Time1:01:59.70Pace7:44.96ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.000.000.0011.60

Fast Running Friend Workout - 2025-05-23 09:09:21
Workout Totals: Distance11.600Time1:32:35.40Pace7:58.91
11.6 total. Easy pace. Sarah parked the car not where we thought she did, so we ended up doing 1.6 miles of bonus.
Leg 1:
Distance1.000Time7:22.90Pace7:22.90ZoneEasy Miles
With Matthew.
Leg 2:
Distance2.000Time17:48.40Pace8:54.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance8.600Time1:07:24.10Pace7:50.24ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, May 24, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Fast Running Friend Workout - 2025-05-24 09:10:42
Workout Totals: Distance12.000Time1:30:22.10Pace7:31.84
12 total. Did a 5 mile tempo in 32:06, first 2.5 or so with Matthew. He stopped after that, was having some kind of a breathing issue, probably triggered by the gnats on the trail that like the new warm asphalt. I was choking there as well, but was able to recover.
Leg 1:
Distance2.480Time19:45.00Pace7:57.82ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time32:06.20Pace6:25.24ZoneThreshold Miles
Tempo run, part with Matthew.
Leg 3:
Distance2.520Time20:34.20Pace8:09.76ZoneEasy Miles
Cool down/distance.
Leg 4:
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
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 6:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Leg 5:
Distance2.000Time17:56.70Pace8:58.35ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, May 26, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-26 10:07:31
Workout Totals: Distance10.000Time1:19:10.90Pace7:55.09
10 total. Easy pace.
Leg 1:
Distance2.000Time18:03.10Pace9:01.55ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time23:17.50Pace7:45.83ZoneEasy Miles
I think this was with Matthew.
Leg 3:
Distance5.000Time37:50.30Pace7:34.06ZoneEasy Miles
Probably I ran this alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, May 27, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-27 09:28:48
Workout Totals: Distance10.000Time1:18:17.80Pace7:49.78
10 total. Easy pace.
Leg 1:
Distance10.000Time1:18:17.80Pace7:49.78ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, May 28, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.003.000.0010.25

Fast Running Friend Workout - 2025-05-28 08:49:25
Workout Totals: Distance10.250Time1:18:25.20Pace7:39.04
10 total. 3 mile tempo run with Matthew in 19:22, most of it downhill, but due to construction we had to turn around and run the last 0.375 uphill.
Leg 1:
Distance0.730Time6:02.60Pace8:16.71ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:22.00Pace6:27.33ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.520Time21:12.20Pace8:24.84ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance4.000Time31:48.40Pace7:57.10ZoneEasy Miles
More distance to get the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, May 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-05-29 08:57:26
Workout Totals: Distance10.000Time1:16:29.00Pace7:38.90
10 total. Did a 2 mile tempo run down the canyon with Benjamin and Matthew in 12:15.
Leg 1:
Distance0.730Time5:51.30Pace8:01.23ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:15.50Pace6:07.75ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.270Time19:00.50Pace8:22.42ZoneEasy Miles
Cool-down.
Leg 4:
Distance5.000Time39:21.70Pace7:52.34ZoneEasy Miles
Getting the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, May 30, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-05-30 09:34:57
Workout Totals: Distance10.000Time1:17:01.40Pace7:42.14
10 total. I think I ran this alone.
Leg 1:
Distance10.000Time1:17:01.40Pace7:42.14ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, May 31, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.006.000.0013.50

Fast Running Friend Workout - 2025-05-31 08:22:57
Workout Totals: Distance13.500Time1:34:53.10Pace7:01.71
12.5 total. Did a 5 mile tempo down the canyon in 31:41. Matthew ran the first 3 miles with me in 19:07 if I remember right.
Leg 1:
Distance2.480Time20:04.60Pace8:05.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance6.000Time31:41.50Pace5:16.92ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.020Time25:38.10Pace8:29.30ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance2.000Time17:28.90Pace8:44.45ZoneEasy Miles
With Mary, Bella, and Leigha.

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
231.4123.0032.004.16290.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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