Breaking the Wall

June 2025

Previous MonthRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewYear View
Graph View
Next Month
JanFebMarAprMayJunJulAugSepOctNovDec
1986198719881989199019911992199319941995199619971998199920002001200220032004200520062007200820092010201120122013201420152016201720182019202020212022202320242025
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:
Ukraine Can Win With Crowdfunded Drones!
Click to Donate
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
192.9514.1111.780.00218.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Jun 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-02 08:46:20
Workout Totals: Distance10.000Time1:19:55.20Pace7:59.52
10 total. Easy pace.
Leg 1:
Distance3.000Time23:25.90Pace7:48.63ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time17:54.50Pace8:57.25ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance5.000Time38:34.80Pace7:42.96ZoneEasy Miles
Do not remememer if I ran this alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 03, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-03 09:59:39
Workout Totals: Distance10.000Time1:18:40.70Pace7:52.07
10 total. Leigha ran a 2 mile record in 16:50 on the little girl course.
Leg 1:
Distance2.000Time16:50.90Pace8:25.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.000Time1:01:49.80Pace7:43.73ZoneEasy Miles
Do not remember if I ran this with Benjamin or alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 04, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.003.000.0011.00

Fast Running Friend Workout - 2025-06-04 09:19:59
Workout Totals: Distance11.000Time1:26:56.10Pace7:54.19
11 total. Did a 3 mile tempo run with Matthew down the canyon in 18:46. He was more consistent this time, we essentially ran an even pace.
Leg 1:
Distance0.730Time5:53.00Pace8:03.56ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:46.00Pace6:15.33ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.270Time22:25.50Pace9:52.73ZoneEasy Miles
To house with Matthew.
Leg 4:
Distance5.000Time39:51.60Pace7:58.32ZoneEasy Miles
To the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 05, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-05 10:06:27
Workout Totals: Distance10.000Time1:18:48.40Pace7:52.84
10 total, easy pace. Leigha ran a mile PR on the litte girl course - 7:28. Do not remember her exact splits, but she was faster with every quarter. We were not planning on a mile PR, but at the start I saw that she was on pace for one and told her she could earn her rollerblades if she kept it. And she did.
Leg 1:
Distance2.000Time16:27.10Pace8:13.55ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time22:57.70Pace7:39.23ZoneEasy Miles
With Matthew if I remember right.
Leg 3:
Distance5.000Time39:23.60Pace7:52.72ZoneEasy Miles
Possibly this was with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2025-06-06 09:15:07
Workout Totals: Distance7.000Time56:33.50Pace8:04.79
7 total. Taper before the half.
Leg 1:
Distance2.000Time17:15.50Pace8:37.75ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance5.000Time39:18.00Pace7:51.60ZoneEasy Miles
Part with Matthew, part alone if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 07, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.5011.112.000.0014.61

Fast Running Friend Workout - 2025-06-07 05:06:46
Workout Totals: Distance14.607Time1:41:36.30Pace6:57.35
Utah Valley Half Marathon, 1:27:35.

A week ago I did something to my back while moving chairs. I did not think it was a big deal since I was able to run more or less normally with only minor pain. However, when we got to the start of the race, it got worse. I was not sure if I would be able to start. However, I did some stretching and massage, and loosened it up enough to get going. The pace had to be slower. I ran the first mile in 6:58, then was able to speed up a bit to as fast as 6:23, then slowed down to around 6:40 range and more or less stayed there. I did better than my worse fears. I am happy I was able to finish and even with some kind of a competitive time. When I finished I was able to walk to the car more or less normally, but once I got out it every step caused extreme pain as I was suspecting would happen. I have had this problem before, it just took more to make it happen when I was younger. It has gone away with some treatment after three weeks or so.

Benjamin had his best half in a while. He still stumbled, but handled it better and was able to run 1:13:45. His last 2 miles were at 5:20 pace.
Leg 1:
Distance1.500Time13:59.00Pace9:19.33ZoneEasy Miles
Leg 2:
Distance13.107Time1:27:37.30Pace6:41.11
Split 1:Distance1.000Time6:58.40Pace6:58.40ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:58.40Pace6:58.40
Split 2:Distance1.000Time6:38.80Pace6:38.80ZoneMarathon Pace Miles
Cumilative:Distance2.000Time13:37.20Pace6:48.60
Split 3:Distance1.000Time6:40.60Pace6:40.60ZoneMarathon Pace Miles
Cumilative:Distance3.000Time20:17.80Pace6:45.93
Split 4:Distance1.000Time6:26.00Pace6:26.00ZoneThreshold Miles
Cumilative:Distance4.000Time26:43.80Pace6:40.95
Split 5:Distance1.000Time6:23.20Pace6:23.20ZoneThreshold Miles
Cumilative:Distance5.000Time33:07.00Pace6:37.40
Split 6:Distance1.000Time6:32.10Pace6:32.10ZoneMarathon Pace Miles
Cumilative:Distance6.000Time39:39.10Pace6:36.52
Split 7:Distance1.000Time6:41.90Pace6:41.90ZoneMarathon Pace Miles
Cumilative:Distance7.000Time46:21.00Pace6:37.29
Split 8:Distance0.889Time6:06.10Pace6:51.81ZoneMarathon Pace Miles
Cumilative:Distance7.889Time52:27.10Pace6:38.92
Split 9:Distance0.109Time0:41.10Pace6:17.06ZoneMarathon Pace Miles
Cumilative:Distance7.998Time53:08.20Pace6:38.62
Split 10:Distance1.000Time6:34.20Pace6:34.20ZoneMarathon Pace Miles
Cumilative:Distance8.998Time59:42.40Pace6:38.13
Split 11:Distance1.000Time6:45.30Pace6:45.30ZoneMarathon Pace Miles
Cumilative:Distance9.998Time1:06:27.70Pace6:38.85
Split 12:Distance1.000Time6:55.60Pace6:55.60ZoneMarathon Pace Miles
Cumilative:Distance10.998Time1:13:23.30Pace6:40.37
Split 13:Distance1.000Time6:42.20Pace6:42.20ZoneMarathon Pace Miles
Cumilative:Distance11.998Time1:20:05.50Pace6:40.53
Split 14:Distance1.000Time6:48.10Pace6:48.10ZoneMarathon Pace Miles
Cumilative:Distance12.998Time1:26:53.60Pace6:41.11
Split 15:Distance0.109Time0:43.70Pace6:40.92ZoneMarathon Pace Miles
Cumilative:Distance13.107Time1:27:37.30Pace6:41.11

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Fast Running Friend Workout - 2025-06-09 18:54:45
Workout Totals: Distance2.000Time19:58.90Pace9:59.45
I was able to run 2 miles in 19:58 with a heroic effort starting out at 13:00 with extreme pain in the lower back and speeding up to under 9:00 towards the end as the muscles loosened up.
Leg 1:
Distance2.000Time19:58.90Pace9:59.45ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 10, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.000.000.000.003.00

Fast Running Friend Workout - 2025-06-10 20:24:23
Workout Totals: Distance3.000Time26:31.70Pace8:50.57
3 total. An improvement. Again a very painful start and then feeling better as I went. Was able to average sub-9:00 with the last mile under 8:00.
Leg 1:
Distance3.000Time26:31.70Pace8:50.57ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.000.005.00

Fast Running Friend Workout - 2025-06-11 10:42:53
Workout Totals: Distance5.000Time43:36.20Pace8:43.24
5 total. Ran with Benjamin from the house to the Canyon Glen Park. Solid sub-9:00 average. An improvement from yesterday, was able to add 2 more miles and could handle uphill and downhill.
Leg 1:
Distance5.000Time43:36.20Pace8:43.24ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2025-06-12 10:04:08
Workout Totals: Distance6.000Time50:26.30Pace8:24.38
6 total and a bit faster pace. Easier to get started, and added one more mile.
Leg 1:
Distance2.000Time17:55.30Pace8:57.65ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance4.000Time32:31.00Pace8:07.75ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2025-06-13 06:46:39
Workout Totals: Distance6.000Time48:53.20Pace8:08.87
Ran 6 miles with Benjamin early in the morning. Was able to go 7:40 pace for the last 3.
Leg 1:
Distance6.000Time48:53.20Pace8:08.87ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.170.000.780.008.95

Fast Running Friend Workout - 2025-06-14 10:04:53
Workout Totals: Distance8.952Time1:20:45.00Pace9:01.22
Salt City Mile, 6:15

Family times:

Benjamin 4:38 (2nd place)
Matthew 5:51
Stephen 6:07
Bella 6:45
Leigha 7:22 (PR)
Mary 8:09
Maddy 8:48
Sarah 10:16

We wheeled the mile to double-check and it was accurate.

I was not sure how fast I was going to run given that the fastest pace I have been able to run last week with the back problems was only 7:30. But I did a 4 mile warm-up and kept running right up until the start, which allowed me to run 6:15.

Benjamin had a great race, his fastest road mile ever, upgraded his position with a kick at the end and won $50 of prize money. This was a bit of a surprise as due to his stumbling problems he had not been able to run very fast in trainging and work on his speed. But I suppose occasional sub-5:00 pickups were good enough of a conditioning for the mile.

Bella was ahead of me for the first half of the race. That might have cost her a PR. Leigha improved her PR to 7:22.

Stephen had a strange race. He was running well, but then with about 500 to go his legs gave out for a few seconds and he could not run at all. Then he recovered and started running normally.
Leg 1:
Distance4.000Time36:35.30Pace9:08.83ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.952Time8:01.40Pace8:25.67
Split 1:Distance0.782Time6:15.40Pace8:00.05ZoneThreshold Miles
Cumilative:Distance0.782Time6:15.40Pace8:00.05
Race
Split 2:Distance0.050Time0:31.00Pace10:20.00ZoneEasy Miles
Cumilative:Distance0.832Time6:46.40Pace8:08.46
Bella's time.
Split 3:Distance0.120Time1:15.00Pace10:25.00ZoneEasy Miles
Cumilative:Distance0.952Time8:01.40Pace8:25.67
Jogging afterwards.
Leg 3:
Distance4.000Time36:08.30Pace9:02.08ZoneEasy Miles
More distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 16, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-16 08:06:18
Workout Totals: Distance10.000Time1:22:31.70Pace8:15.17
10 total. Happy to be back to my normal distance even though it still hurts to run especially when starting out.
Leg 1:
Distance4.000Time34:33.00Pace8:38.25ZoneEasy Miles
With William.
Leg 2:
Distance6.000Time47:58.70Pace7:59.78ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2025-06-17 09:52:41
Workout Totals: Distance10.000Time1:19:58.20Pace7:59.82
10 total. First sub-8:00 average for the day since the Utah Valley Half.
Leg 1:
Distance2.000Time17:34.10Pace8:47.05ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance5.000Time38:36.10Pace7:43.22ZoneEasy Miles
With Matthew.
Leg 3:
Distance3.000Time23:48.00Pace7:56.00ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2025-06-18 10:16:56
Workout Totals: Distance10.500Time1:24:07.90Pace8:00.75
10.5 total. Got 0.5 bonus due to miscalculating the turnaround. Matthew did a speed workout on the little boy course - 2x0.5 with 0.5 rest - 2:41, 2:46. His first quarter in the first interval was 76. He did not catch his split in the second interval.
Leg 1:
Distance2.000Time17:56.80Pace8:58.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.500Time1:06:11.10Pace7:47.19ZoneEasy Miles
Part with Matthew, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Fast Running Friend Workout - 2025-06-19 10:41:09
Workout Totals: Distance10.000Time1:18:42.10Pace7:52.21
10 total. Did a mild 3 mile tempo with Matthew - 3 miles down the canyon in 20:07. I thought it would be mild for him, but he struggled part due to the heat part due to his habit of feeling miserable regardless of what the pace is. If there is a reason to feel miserable he finds it. Today it was the heat.
Leg 1:
Distance0.730Time6:16.10Pace8:35.21ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time20:07.90Pace6:42.63ZoneMarathon Pace Miles
Tempo run.
Leg 3:
Distance6.270Time52:18.10Pace8:20.49ZoneEasy Miles
Distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 20, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-20 08:54:26
Workout Totals: Distance10.000Time1:19:40.70Pace7:58.07
10 total. Easy pace.
Leg 1:
Distance2.000Time15:51.40Pace7:55.70ZoneEasy Miles
Alone.
Leg 2:
Distance1.000Time7:30.80Pace7:30.80ZoneEasy Miles
Alone, I think.
Leg 3:
Distance2.000Time17:39.30Pace8:49.65ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance5.000Time38:39.20Pace7:43.84ZoneEasy Miles
With Matthew, if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.280.003.000.0012.28

Fast Running Friend Workout - 2025-06-21 08:01:31
Workout Totals: Distance12.280Time1:36:57.50Pace7:53.74
12+ total. Did a 3 mile tempo down the canyon with Matthew. I got 19:04, Matthew pulled away from me in the last 600 and finished in 18:57. Chad started with us, but got a calf injury at around 1.25.

The back pain is still there, but at least I am able to do workouts.
Leg 1:
Distance0.730Time6:03.20Pace8:17.53ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:04.10Pace6:21.37ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.270Time18:56.20Pace8:20.53ZoneEasy Miles
To the house with Matthew.
Leg 4:
Distance2.000Time18:03.00Pace9:01.50ZoneEasy Miles
With Leigha.
Leg 5:
Distance4.280Time34:51.00Pace8:08.55ZoneEasy Miles
Alone to the car.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-23 07:49:16
Workout Totals: Distance10.000Time1:19:17.90Pace7:55.79
10 total, easy pace.
Leg 1:
Distance5.000Time39:48.10Pace7:57.62ZoneEasy Miles
With Benjamin and Matthew, part with William.
Leg 2:
Distance5.000Time39:29.80Pace7:53.96ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 24, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-06-24 10:10:54
Workout Totals: Distance10.000Time1:19:22.00Pace7:56.20
10 total. Easy pace. Benjamin did a mile pickup in 4:56.
Leg 1:
Distance2.000Time17:26.40Pace8:43.20ZoneEasy Miles
With Bella and Leigha.
Leg 2:
Distance5.000Time39:24.30Pace7:52.86ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance3.000Time22:31.30Pace7:30.43ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-06-25 09:48:42
Workout Totals: Distance10.000Time1:15:37.60Pace7:33.76
10 total. Did a 3 mile tempo run down the canyon in 18:59. An improvement compared to Saturday. I was alone today and it was warmer, and I ran 5 seconds faster.
Leg 1:
Distance2.000Time15:54.40Pace7:57.20ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:59.20Pace6:19.73ZoneThreshold Miles
Tempo run.
Leg 3:
Distance5.000Time40:44.00Pace8:08.80ZoneEasy Miles
Distance.

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

Fast Running Friend Workout - 2025-06-26 10:08:52
Workout Totals: Distance10.000Time1:19:01.10Pace7:54.11
10 total, easy pace.
Leg 1:
Distance2.000Time18:17.10Pace9:08.55ZoneEasy Miles
With Bella and Leigha, part with Benjamin.
Leg 2:
Distance8.000Time1:00:44.00Pace7:35.50ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 28, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2025-06-28 06:17:36
Workout Totals: Distance10.500Time1:20:07.70Pace7:37.88
12.5 total. Did a 3 mile tempo run down the canyon in 18:54. A small improvement.

Kids ran in the 1500 at the USATF championship:

Matthew 5:13.26
William 5:19.68
Stephen 5:20.18
Bella 6:03.86 (6:33 mile equivalent)
Leigha 6:38.43 (7:10 mile equivalent)
Mary 9:10.11

Everybody ran well except for Mary. She has been sick all week with a stomach pain and could barely get out of bed. So it was actually quite an effort for her to get through 1500 meters at all.
Leg 1:
Distance2.000Time15:54.20Pace7:57.10ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:54.60Pace6:18.20ZoneEasy Miles
Tempo run.
Leg 3:
Distance3.000Time24:44.00Pace8:14.67ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.500Time20:34.90Pace8:13.96ZoneEasy Miles
At the track meet.
Fast Running Friend Workout - 2025-06-28 10:10:52
Workout Totals: Distance2.000Time15:47.00Pace7:53.50
Leg 1:
Distance2.000Time15:47.00Pace7:53.50ZoneEasy Miles
More distance with Matthew after the track meet.

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

Fast Running Friend Workout - 2025-06-30 08:20:39
Workout Totals: Distance10.000Time1:23:53.40Pace8:23.34
10 total. Easy pace.
Leg 1:
Distance4.000Time34:42.10Pace8:40.52ZoneEasy Miles
With William.
Leg 2:
Distance5.000Time39:36.20Pace7:55.24ZoneEasy Miles
With Matthew.
Leg 3:
Distance1.000Time9:35.10Pace9:35.10ZoneEasy Miles
With Mary and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
192.9514.1111.780.00218.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: