Breaking the Wall

June 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: 52.49 Year: 1576.49
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
White Slip Resistant Crocs Lifetime Miles: 3464.44
White Slip Resistant Crocs 2025 Lifetime Miles: 615.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
196.3223.5012.614.82237.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Jun 01, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.002.000.000.0010.00

Fast Running Friend Workout - 2026-06-01 08:16:05
Workout Totals: Distance10.000Time1:20:01.40Pace8:00.14
10 total. Did 2 miles at a quicker pace.
Leg 1:
Distance5.000Time39:32.60Pace7:54.52ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance1.000Time8:17.70Pace8:17.70ZoneEasy Miles
With Andriy.
Leg 3:
Distance2.000Time17:26.20Pace8:43.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance2.000Time14:44.90Pace7:22.45ZoneMarathon Pace Miles
Alone.

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

Fast Running Friend Workout - 2026-06-02 08:41:56
Workout Totals: Distance10.000Time1:19:54.90Pace7:59.49
10 total. Easy pace.
Leg 1:
Distance1.000Time8:17.40Pace8:17.40ZoneEasy Miles
With Andiy.
Leg 2:
Distance2.000Time16:49.90Pace8:24.95ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 3:
Distance4.000Time31:37.20Pace7:54.30ZoneEasy Miles
With Matthew.
Leg 4:
Distance3.000Time23:10.40Pace7:43.47ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 03, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.001.000.008.00

Fast Running Friend Workout - 2026-06-03 07:16:30
Workout Totals: Distance8.000Time1:03:39.70Pace7:57.46
8 total. Did a mile pickup uphill with Matthew in 6:37.
Leg 1:
Distance1.000Time7:49.50Pace7:49.50ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time15:45.60Pace7:52.80ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time7:23.60Pace7:23.60ZoneEasy Miles
With Matthew.
Leg 4:
Distance2.000Time17:41.80Pace8:50.90ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:21.60Pace8:21.60ZoneEasy Miles
With Matthew.
Leg 6:
Distance1.000Time6:37.60Pace6:37.60ZoneThreshold Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 04, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

In Yermo, CA. Easy pace. That was all I had the time for.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 05, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

Fast Running Friend Workout - 2026-06-05 19:48:35
Workout Totals: Distance2.000Time15:58.80Pace7:59.40
Only 2 miles today. That was all I had the time for.
Leg 1:
Distance2.000Time15:58.80Pace7:59.40ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 06, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.745.008.110.0013.85

Fast Running Friend Workout - 2026-06-06 05:34:22
Workout Totals: Distance13.847Time1:35:44.40Pace6:54.85
Utah Valley Half Marathon, 1:29:50.

Struggled today, but I expected it. Getting older, and a busy week with significantly reduced sleep prior, which I am more sensitive to now.

Joseph ran 1:23:32. William - in spite of his struggles lately, managed to average sub-8:00 and finished in 1:43:59.
Leg 1:
Distance0.738Time5:54.10Pace7:59.81ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:29:50.30Pace6:51.19
Race.
Split 1:Distance1.000Time6:34.00Pace6:34.00ZoneThreshold Miles
Cumilative:Distance1.000Time6:34.00Pace6:34.00
Split 2:Distance1.000Time6:43.60Pace6:43.60ZoneThreshold Miles
Cumilative:Distance2.000Time13:17.60Pace6:38.80
Split 3:Distance1.000Time6:45.40Pace6:45.40ZoneThreshold Miles
Cumilative:Distance3.000Time20:03.00Pace6:41.00
Split 4:Distance1.000Time6:38.00Pace6:38.00ZoneThreshold Miles
Cumilative:Distance4.000Time26:41.00Pace6:40.25
Split 5:Distance1.000Time6:39.40Pace6:39.40ZoneThreshold Miles
Cumilative:Distance5.000Time33:20.40Pace6:40.08
Split 6:Distance1.000Time6:45.00Pace6:45.00ZoneThreshold Miles
Cumilative:Distance6.000Time40:05.40Pace6:40.90
Split 7:Distance1.000Time6:43.90Pace6:43.90ZoneThreshold Miles
Cumilative:Distance7.000Time46:49.30Pace6:41.33
Split 8:Distance1.000Time6:54.40Pace6:54.40ZoneThreshold Miles
Cumilative:Distance8.000Time53:43.70Pace6:42.96
Split 9:Distance1.000Time7:06.00Pace7:06.00ZoneMarathon Pace Miles
Cumilative:Distance9.000Time1:00:49.70Pace6:45.52
Split 10:Distance1.000Time7:01.60Pace7:01.60ZoneMarathon Pace Miles
Cumilative:Distance10.000Time1:07:51.30Pace6:47.13
Split 11:Distance1.000Time7:01.50Pace7:01.50ZoneMarathon Pace Miles
Cumilative:Distance11.000Time1:14:52.80Pace6:48.44
Split 12:Distance1.000Time7:02.30Pace7:02.30ZoneMarathon Pace Miles
Cumilative:Distance12.000Time1:21:55.10Pace6:49.59
Split 13:Distance1.000Time7:09.50Pace7:09.50ZoneMarathon Pace Miles
Cumilative:Distance13.000Time1:29:04.60Pace6:51.12
Split 14:Distance0.109Time0:45.70Pace6:59.27ZoneThreshold Miles
Cumilative:Distance13.109Time1:29:50.30Pace6:51.19

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 08, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.020.000.000.009.02

Fast Running Friend Workout - 2026-06-08 09:34:36
Workout Totals: Distance9.020Time1:16:24.60Pace8:28.27
9 total, including 2 "always on the run" miles. During my best years I included those to keep the body toned and awake, and to undo the effects of extensive sitting. It seemed to do something back then, but then I got out of habit because this requires discipline and extra mental energy to get yourself out. Will try it for a couple of months and see what it does for me.
Leg 1:
Distance3.000Time23:30.50Pace7:50.17ZoneEasy Miles
With Matthew.
Leg 2:
Distance1.000Time7:59.50Pace7:59.50ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:54.30Pace8:57.15ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:41.60Pace8:41.60ZoneEasy Miles
With Andriy.
Leg 5:
Distance1.020Time9:42.30Pace9:30.88ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time8:36.40Pace8:36.40ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 09, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.000.000.0011.00

Fast Running Friend Workout - 2026-06-09 10:20:21
Workout Totals: Distance11.000Time1:30:16.70Pace8:12.43
11 total including 2 "always on the run" miles.
Leg 1:
Distance1.000Time7:28.60Pace7:28.60ZoneMarathon Pace Miles
With Matthew.
Leg 2:
Distance2.000Time17:52.00Pace8:56.00ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:56.10Pace8:56.10ZoneEasy Miles
With Andriy.
Leg 4:
Distance5.000Time38:59.00Pace7:47.80ZoneEasy Miles
With Benjamin.
Leg 5:
Distance1.000Time8:35.50Pace8:35.50ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time8:25.50Pace8:25.50ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 10, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.003.000.000.0010.00

Fast Running Friend Workout - 2026-06-10 09:33:30
Workout Totals: Distance10.000Time1:20:27.90Pace8:02.79
10 total, 2 "always on the run" miles, 3 with Matthew at a quicker pace.
Leg 1:
Distance2.000Time16:21.30Pace8:10.65ZoneEasy Miles
To the track and back with Matthew.
Leg 2:
Distance2.000Time17:20.40Pace8:40.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:41.30Pace8:41.30ZoneEasy Miles
With Andriy.
Leg 4:
Distance3.000Time22:10.70Pace7:23.57ZoneMarathon Pace Miles
With Matthew.
Leg 5:
Distance1.000Time7:55.50Pace7:55.50ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time7:58.70Pace7:58.70ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 11, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.501.000.001.5011.00

Fast Running Friend Workout - 2026-06-11 07:56:31
Workout Totals: Distance9.000Time1:10:26.70Pace7:49.63
10 total. 3 mile fartlek down the canyon alternating quarters in 19:39. 2 "always on the run" miles.
Leg 1:
Distance0.980Time7:48.30Pace7:57.86ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:39.30Pace6:33.10
3 mile farlek.
Split 1:Distance0.250Time1:44.30Pace6:57.20ZoneMarathon Pace Miles
Cumilative:Distance0.250Time1:44.30Pace6:57.20
Split 2:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:09.40Pace6:18.80
Split 3:Distance0.250Time1:43.80Pace6:55.20ZoneMarathon Pace Miles
Cumilative:Distance0.750Time4:53.20Pace6:30.93
Split 4:Distance0.250Time1:22.90Pace5:31.60ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:16.10Pace6:16.10
Split 5:Distance0.250Time1:54.40Pace7:37.60ZoneEasy Miles
Cumilative:Distance1.250Time8:10.50Pace6:32.40
Split 6:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:36.10Pace6:24.07
Split 7:Distance0.250Time1:52.70Pace7:30.80ZoneMarathon Pace Miles
Cumilative:Distance1.750Time11:28.80Pace6:33.60
Split 8:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:54.40Pace6:27.20
Split 9:Distance0.250Time1:50.50Pace7:22.00ZoneMarathon Pace Miles
Cumilative:Distance2.250Time14:44.90Pace6:33.29
Split 10:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:13.10Pace6:29.24
Split 11:Distance0.250Time1:59.80Pace7:59.20ZoneEasy Miles
Cumilative:Distance2.750Time18:12.90Pace6:37.42
Split 12:Distance0.250Time1:26.40Pace5:45.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:39.30Pace6:33.10
Leg 3:
Distance2.020Time16:37.20Pace8:13.66ZoneEasy Miles
To the car.
Leg 4:
Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Andriy.
Leg 5:
Distance2.000Time17:46.00Pace8:53.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Fast Running Friend Workout - 2026-06-11 19:16:15
Workout Totals: Distance2.000Time15:48.40Pace7:54.20
Leg 1:
Distance1.000Time7:53.70Pace7:53.70ZoneEasy Miles
always on the run.
Leg 2:
Distance1.000Time7:54.70Pace7:54.70ZoneEasy Miles
always on the run

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

Fast Running Friend Workout - 2026-06-12 10:06:14
Workout Totals: Distance10.000Time1:19:30.30Pace7:57.03
10 total. Easy pace. 2 always on the run miles.
Leg 1:
Distance1.000Time8:35.20Pace8:35.20ZoneEasy Miles
I think I ran this with Andriy
Leg 2:
Distance2.000Time15:13.20Pace7:36.60ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time39:55.00Pace7:59.00ZoneEasy Miles
Alone if I remember right.
Leg 4:
Distance1.000Time7:55.30Pace7:55.30ZoneEasy Miles
Always on the run.
Leg 5:
Distance1.000Time7:51.60Pace7:51.60ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 13, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.220.002.000.0012.22

Fast Running Friend Workout - 2026-06-13 08:51:13
Workout Totals: Distance10.220Time1:21:34.80Pace7:58.94
12+ total. Paced Bella in the rabbit chase, she ran 13:26. It was hot, so everyone ran slower. Leigha paced Mary and they ran 16:08. Matthew got 11:45 if I remember right. Did 2 always on the run miles. Andriy ran a PR - 8:16.
Leg 1:
Distance3.220Time25:59.20Pace8:04.22ZoneEasy Miles
To the car.
Leg 2:
Distance0.980Time8:00.50Pace8:10.31ZoneEasy Miles
Leg 3:
Distance2.000Time13:26.30Pace6:43.15ZoneThreshold Miles
Pacing Bella in the rabbit chase.
Leg 4:
Distance2.020Time17:58.70Pace8:54.01ZoneEasy Miles
With Matthew.
Leg 5:
Distance1.000Time8:16.60Pace8:16.60ZoneEasy Miles
With Andriy.
Leg 6:
Distance1.000Time7:53.50Pace7:53.50ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2026-06-13 19:29:34
Workout Totals: Distance2.000Time15:34.90Pace7:47.45
Leg 1:
Distance1.000Time7:46.50Pace7:46.50ZoneEasy Miles
Always on the run.
Leg 2:
Distance1.000Time7:48.40Pace7:48.40ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 15, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2026-06-15 08:27:00
Workout Totals: Distance11.116Time1:34:10.70Pace8:28.34
11 total. 2 always on the run miles.
Leg 1:
Distance1.000Time8:26.70Pace8:26.70ZoneEasy Miles
To the track.
Leg 2:
Distance0.766Time6:07.40Pace7:59.63
Timing Stephen's mile time trial.
Split 1:Distance0.092Time0:44.20Pace8:00.43ZoneEasy Miles
Cumilative:Distance0.092Time0:44.20Pace8:00.43
Split 2:Distance0.087Time0:41.90Pace8:01.61ZoneEasy Miles
Cumilative:Distance0.179Time1:26.10Pace8:01.01
Split 3:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles
Cumilative:Distance0.269Time2:09.10Pace7:59.93
Split 4:Distance0.095Time0:45.60Pace8:00.00ZoneEasy Miles
Cumilative:Distance0.364Time2:54.70Pace7:59.95
Split 5:Distance0.103Time0:49.30Pace7:58.64ZoneEasy Miles
Cumilative:Distance0.467Time3:44.00Pace7:59.66
Split 6:Distance0.101Time0:48.30Pace7:58.22ZoneEasy Miles
Cumilative:Distance0.568Time4:32.30Pace7:59.40
Split 7:Distance0.100Time0:48.00Pace8:00.00ZoneEasy Miles
Cumilative:Distance0.668Time5:20.30Pace7:59.49
Split 8:Distance0.098Time0:47.10Pace8:00.61ZoneEasy Miles
Cumilative:Distance0.766Time6:07.40Pace7:59.63
Leg 3:
Distance1.130Time10:32.90Pace9:20.09ZoneEasy Miles
With Benjamin around the track.
Leg 4:
Distance1.000Time9:43.80Pace9:43.80ZoneEasy Miles
With Stephen to the house.
Leg 5:
Distance2.000Time17:10.30Pace8:35.15ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 6:
Distance3.220Time25:51.60Pace8:01.86ZoneEasy Miles
With Matthew to the car.
Leg 7:
Distance1.000Time8:20.50Pace8:20.50ZoneEasy Miles
With Andriy
Leg 8:
Distance1.000Time7:57.50Pace7:57.50ZoneEasy Miles
Always on the run with William.
Fast Running Friend Workout - 2026-06-15 21:01:38
Workout Totals: Distance1.000Time7:36.20Pace7:36.20
Leg 1:
Distance1.000Time7:36.20Pace7:36.20ZoneEasy Miles
Always on the run mile with William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 16, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.620.001.000.009.62

Fast Running Friend Workout - 2026-06-16 08:57:08
Workout Totals: Distance9.620Time1:26:50.70Pace9:01.65
10+ total. Paced Bella in the rabbit chase. She got 12:49. Matthew ran with us for the first 1.5 then closed in 2:50 finishing in 12:20. Stephen paced Leigha and they ran 13:55.
Leg 1:
Distance0.980Time8:12.30Pace8:22.35ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time12:49.70Pace12:49.70ZoneThreshold Miles
Pacing Bella in the rabbit chase.
Leg 3:
Distance2.020Time19:14.40Pace9:31.49ZoneEasy Miles
With Matthew to the car.
Leg 4:
Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
With Benjamin.
Leg 5:
Distance1.000Time7:44.90Pace7:44.90ZoneEasy Miles
Alone.
Leg 6:
Distance1.310Time11:38.10Pace8:52.90ZoneEasy Miles
To Fyzycal
Leg 7:
Distance1.310Time11:16.80Pace8:36.64ZoneEasy Miles
Back from Fyzycal
Leg 8:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 18, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.500.001.5010.00

Fast Running Friend Workout - 2026-06-18 08:14:55
Workout Totals: Distance10.000Time1:19:40.30Pace7:58.03
10 total. Did a 3 mile fartlek down the canyon alternating 0.25 slow/ 0.25 fast.
Leg 1:
Distance0.980Time8:13.40Pace8:23.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:55.00Pace6:38.33
Fartlek down the canyon.
Split 1:Distance0.250Time1:43.50Pace6:54.00ZoneMarathon Pace Miles
Cumilative:Distance0.250Time1:43.50Pace6:54.00
Split 2:Distance0.250Time1:24.10Pace5:36.40ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:07.60Pace6:15.20
Split 3:Distance0.250Time1:53.80Pace7:35.20ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:01.40Pace6:41.87
Split 4:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:24.90Pace6:24.90
Split 5:Distance0.250Time1:56.60Pace7:46.40ZoneEasy Miles
Cumilative:Distance1.250Time8:21.50Pace6:41.20
Split 6:Distance0.250Time1:24.80Pace5:39.20ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:46.30Pace6:30.87
Split 7:Distance0.250Time1:56.20Pace7:44.80ZoneEasy Miles
Cumilative:Distance1.750Time11:42.50Pace6:41.43
Split 8:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:06.00Pace6:33.00
Split 9:Distance0.250Time1:55.10Pace7:40.40ZoneEasy Miles
Cumilative:Distance2.250Time15:01.10Pace6:40.49
Split 10:Distance0.250Time1:29.20Pace5:56.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:30.30Pace6:36.12
Split 11:Distance0.250Time2:00.80Pace8:03.20ZoneEasy Miles
Cumilative:Distance2.750Time18:31.10Pace6:44.04
Split 12:Distance0.250Time1:23.90Pace5:35.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:55.00Pace6:38.33
Leg 3:
Distance4.020Time35:02.90Pace8:43.11ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:08.30Pace9:08.30ZoneEasy Miles
With Andriy
Leg 5:
Distance1.000Time7:20.70Pace7:20.70ZoneMarathon Pace Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 19, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fast Running Friend Workout - 2026-06-19 18:32:29
Workout Totals: Distance4.000Time31:36.50Pace7:54.12
Travel day, got only 4 miles in. Terre Haute, IN.
Leg 1:
Distance4.000Time31:36.50Pace7:54.12ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 20, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.180.000.000.009.18

Fast Running Friend Workout - 2026-06-20 08:14:27
Workout Totals: Distance6.170Time49:21.70Pace8:00.02
Another travel day. 9+ total.
Leg 1:
Distance6.170Time49:21.70Pace8:00.02ZoneEasy Miles
In Greenwood, IN.
Fast Running Friend Workout - 2026-06-20 11:39:28
Workout Totals: Distance3.005Time24:02.60Pace8:00.07
Leg 1:
Distance3.005Time24:02.60Pace8:00.07ZoneEasy Miles
In Englewood, OH

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 22, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2026-06-22 06:04:13
Workout Totals: Distance9.000Time1:11:39.70Pace7:57.74
Another travel day. Ran 9 miles in Middletown, NJ.
Leg 1:
Distance9.000Time1:11:39.70Pace7:57.74ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 23, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Fast Running Friend Workout - 2026-06-23 09:02:11
Workout Totals: Distance10.000Time1:18:16.30Pace7:49.63
10 total. Quicker pace for 4 miles with Matthew. 2 always on the run miles.
Leg 1:
Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time16:02.80Pace8:01.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:56.40Pace8:56.40ZoneEasy Miles
With Andriy
Leg 4:
Distance4.000Time29:45.60Pace7:26.40ZoneMarathon Pace Miles
With Matthew.
Leg 5:
Distance1.000Time7:43.80Pace7:43.80ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time7:48.90Pace7:48.90ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 24, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Fast Running Friend Workout - 2026-06-24 09:23:08
Workout Totals: Distance10.000Time1:18:29.80Pace7:50.98
10 total. Quicker pace with Joseph. 2 always on the run miles.
Leg 1:
Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Andriy
Leg 2:
Distance2.000Time16:20.80Pace8:10.40ZoneEasy Miles
With Bella and Leigha.
Leg 3:
Distance5.000Time37:58.60Pace7:35.72ZoneMarathon Pace Miles
With Joseph.
Leg 4:
Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
Always on the run.
Leg 5:
Distance1.000Time7:48.70Pace7:48.70ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 25, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.1610.01

Fast Running Friend Workout - 2026-06-25 09:33:01
Workout Totals: Distance8.000Time1:04:56.60Pace8:07.07
10 total. Did a pickup on the uphill in 1:00.

The kids ran 3000 in the Utah USATF State Championship. Results:

Matthew 11:42.51
William 12:20.60
Stephen 12:51.78
Mary 14:34.91

I think Matthew, Stephen, and Mary had problems with a panic attack manifesting itself in different ways, William was just out of shape. I got an idea of something to try for them - start out fast and try to overwhelem the panic system - in races and in workouts. Will will see if this strategy has success on Saturday in the 1500.
Leg 1:
Distance2.000Time18:12.90Pace9:06.45ZoneEasy Miles
With Leigha, Bella, and Matthew.
Leg 2:
Distance1.000Time8:31.30Pace8:31.30ZoneEasy Miles
Leg 3:
Distance5.000Time38:12.40Pace7:38.48
Alone.
Split 1:Distance4.845Time37:12.20Pace7:40.72ZoneEasy Miles
Cumilative:Distance4.845Time37:12.20Pace7:40.72
Split 2:Distance0.155Time1:00.20Pace6:28.39ZoneVO2 Max Miles
Cumilative:Distance5.000Time38:12.40Pace7:38.48
Fast Running Friend Workout - 2026-06-25 18:14:03
Workout Totals: Distance2.000Time15:28.20Pace7:44.10
Leg 1:
Distance1.000Time7:43.20Pace7:43.20ZoneEasy Miles
Always on the trun
Leg 2:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
Always on the run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 26, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.501.5010.00

Fast Running Friend Workout - 2026-06-26 08:43:16
Workout Totals: Distance10.000Time1:19:30.10Pace7:57.01
10 total. Benjamin paced me through a 3 mile fartlek down the canyon in 19:30.
Leg 1:
Distance0.980Time8:15.90Pace8:26.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:30.00Pace6:30.00
Fartlek
Split 1:Distance0.250Time1:39.20Pace6:36.80ZoneThreshold Miles
Cumilative:Distance0.250Time1:39.20Pace6:36.80
Split 2:Distance0.250Time1:26.00Pace5:44.00ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:05.20Pace6:10.40
Split 3:Distance0.250Time1:46.10Pace7:04.40ZoneThreshold Miles
Cumilative:Distance0.750Time4:51.30Pace6:28.40
Split 4:Distance0.250Time1:29.40Pace5:57.60ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:20.70Pace6:20.70
Split 5:Distance0.250Time1:51.90Pace7:27.60ZoneMarathon Pace Miles
Cumilative:Distance1.250Time8:12.60Pace6:34.08
Split 6:Distance0.250Time1:24.50Pace5:38.00ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:37.10Pace6:24.73
Split 7:Distance0.250Time1:49.70Pace7:18.80ZoneMarathon Pace Miles
Cumilative:Distance1.750Time11:26.80Pace6:32.46
Split 8:Distance0.250Time1:27.30Pace5:49.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:54.10Pace6:27.05
Split 9:Distance0.250Time1:48.90Pace7:15.60ZoneMarathon Pace Miles
Cumilative:Distance2.250Time14:43.00Pace6:32.44
Split 10:Distance0.250Time1:28.60Pace5:54.40ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:11.60Pace6:28.64
Split 11:Distance0.250Time1:50.20Pace7:20.80ZoneMarathon Pace Miles
Cumilative:Distance2.750Time18:01.80Pace6:33.38
Split 12:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:30.00Pace6:30.00
Leg 3:
Distance3.020Time27:05.70Pace8:58.31ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:32.20Pace9:32.20ZoneEasy Miles
With Andriy
Leg 5:
Distance2.000Time15:06.30Pace7:33.15ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 27, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2026-06-27 06:14:39
Workout Totals: Distance10.000Time1:18:48.60Pace7:52.86
12 total. Easy pace with one uphill pickup.

Kids ran in the Utah USATF State Championship. Results:

1500

Matthew 5:09.59 PR
William 5:24.23
Stephen 5:34.30
Bella 5:56.99 PR
Leigha 6:10.97 PR
Mary 6:20.79 PR

800

Bella 2:54.26 PR
Leigha 3:08.61 PR

I told Matthew to start out fast. He ran the first lap in 73.9, then slowed down to 84-85 and ended up running a decent time. The method to overload the panic sensor worked, I think.

William and Stephen ran respectable times for their current condition and challenges.

In the 1500 Bella ran a PR for the 400 (1:20), then 800 (2:59), and she managed to survive and go sub-6:00 for the whole distance.

Mary and Leigha had a more conservative start, but still too fast to hold it - 1:33, then 3:15 at the 800. Then Leigha more or less maintained, while Mary faded, but given that 3:15 was a 2 second 800 PR she held on quite well.

In the 800 Bella was too tired to start out too fast so she ran a perfect race with the splits of 85-89. Leigha also ran a perfect race splitting 93-95.

Bella and Leigha won their age divisions in both 1500 and 800.
Leg 1:
Distance10.000Time1:18:48.60Pace7:52.86
I think I ran this with Benjamin.
Split 1:Distance9.845Time1:17:48.70Pace7:54.22ZoneEasy Miles
Cumilative:Distance9.845Time1:17:48.70Pace7:54.22
Split 2:Distance0.155Time0:59.90Pace6:26.45ZoneVO2 Max Miles
Cumilative:Distance10.000Time1:18:48.60Pace7:52.86
Fast Running Friend Workout - 2026-06-27 20:22:12
Workout Totals: Distance2.000Time15:26.60Pace7:43.30
Leg 1:
Distance2.000Time15:26.60Pace7:43.30ZoneEasy Miles
With Matthew.
Leg 2:
Distance0.000Time0:03.60Pace0:00.00ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 29, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-06-29 08:27:13
Workout Totals: Distance10.000Time1:19:53.90Pace7:59.39
10 total, easy pace.
Leg 1:
Distance2.000Time17:10.60Pace8:35.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance2.000Time15:25.90Pace7:42.95ZoneEasy Miles
Alone.
Leg 3:
Distance0.500Time4:52.60Pace9:45.20ZoneEasy Miles
With Julia and Matthew.
Leg 4:
Distance2.500Time18:37.90Pace7:27.16ZoneEasy Miles
With Matthew.
Leg 5:
Distance1.000Time8:25.70Pace8:25.70ZoneEasy Miles
With Matthew, part with Andriy
Leg 6:
Distance1.000Time7:39.20Pace7:39.20ZoneEasy Miles
Always on the run
Leg 7:
Distance1.000Time7:42.00Pace7:42.00ZoneEasy Miles
Alwauys on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 30, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.220.000.000.0010.22

Fast Running Friend Workout - 2026-06-30 09:14:56
Workout Totals: Distance10.222Time1:23:48.80Pace8:11.96
10+ total. Matthew and Stephen did a 600. Matthew ran 1:46, Stephen 1:51. Matthew raced Bella over the last 200 and it helped a lot. He sped up from 37.8 in the previous 200 to 34.8.
Leg 1:
Distance1.000Time8:50.40Pace8:50.40ZoneEasy Miles
To the track.
Leg 2:
Distance0.222Time1:46.40Pace7:59.28
Giving splits to Matthew.
Split 1:Distance0.070Time0:33.80Pace8:02.86ZoneEasy Miles
Cumilative:Distance0.070Time0:33.80Pace8:02.86
Split 2:Distance0.079Time0:37.80Pace7:58.48ZoneEasy Miles
Cumilative:Distance0.149Time1:11.60Pace8:00.54
Split 3:Distance0.073Time0:34.80Pace7:56.71ZoneEasy Miles
Cumilative:Distance0.222Time1:46.40Pace7:59.28
Leg 3:
Distance1.000Time8:45.70Pace8:45.70ZoneEasy Miles
Back to the house.
Leg 4:
Distance6.000Time48:58.60Pace8:09.77ZoneEasy Miles
Part with Matthew, part alone.
Leg 5:
Distance1.000Time7:40.90Pace7:40.90ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time7:46.80Pace7:46.80ZoneEasy Miles
Always on the run.

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
196.3223.5012.614.82237.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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