Breaking the Wall

July 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: 1730.72
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
202.725.007.003.00217.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Jul 01, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2026-07-01 09:13:16
Workout Totals: Distance10.000Time1:19:40.70Pace7:58.07
10 total. Mostly easy pace.
Leg 1:
Distance2.000Time17:31.90Pace8:45.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time47:07.80Pace7:51.30ZoneEasy Miles
Do not remember much about this.
Leg 3:
Distance1.000Time7:40.30Pace7:40.30ZoneEasy Miles
Always on the run.
Leg 4:
Distance1.000Time7:20.70Pace7:20.70ZoneMarathon Pace Miles
With Stephen.

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

Fast Running Friend Workout - 2026-07-02 09:44:31
Workout Totals: Distance10.000Time1:19:34.60Pace7:57.46
10 total. Easy pace.
Leg 1:
Distance3.000Time22:20.10Pace7:26.70ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time38:58.70Pace7:47.74ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time18:15.80Pace9:07.90ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 03, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2026-07-03 09:34:30
Workout Totals: Distance10.000Time1:17:10.80Pace7:43.08
Total of 10. Did a 3 mile tempo run down the canyon. Benjamin paced me. Got 19:01 with the splits of 6:16, 6:22, 6:23. It was warm at the start and got warmer as we desended and it got a bit later in the day. I started feeling it towards the end.
Leg 1:
Distance0.980Time8:14.80Pace8:24.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:01.30Pace6:20.43ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.020Time34:21.10Pace8:32.71ZoneEasy Miles
With Benjamin.
Leg 4:
Distance2.000Time15:33.60Pace7:46.80ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 04, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.000.0012.45

Fast Running Friend Workout - 2026-07-04 09:08:15
Workout Totals: Distance10.453Time1:27:39.40Pace8:23.15
Total of 12+. Matthew did a workout with the help of Mary, Bella, and Leigha. First he ran 800 in 2:28. He started out at 35 for the first 200, then slowed down eventually to 41 and then the girls appeared and started a bit in front of him for the last 200. He was able to speed up to 34.9 as he raced them. Mary ended up with 37.8, Bella 36.5, Leigha 37.0.

Then after a long rest he did 400 in 68.8 with almost perfectly even splits. This time Mary, Bella, and Leigha raced him over the last 100 with a small head start. Mary got 17.8, Leigha 17.0, Bella 16.5. I did not time his last 100, but he passed Bella, so it had to have been sub-16.

For Matthew this was a PR in both distances.

This workout again demonstrated that he is being held back by a mental block. The question is how to unlock it for more than just 200 meters. Maybe organize a relay where he races each sister invidually.
Leg 1:
Distance1.000Time8:47.90Pace8:47.90ZoneEasy Miles
Leg 2:
Distance0.309Time2:28.10Pace7:59.29
Split 1:Distance0.073Time0:35.00Pace7:59.45ZoneEasy Miles
Cumilative:Distance0.073Time0:35.00Pace7:59.45
Split 2:Distance0.077Time0:37.00Pace8:00.52ZoneEasy Miles
Cumilative:Distance0.150Time1:12.00Pace8:00.00
Split 3:Distance0.086Time0:41.20Pace7:59.07ZoneEasy Miles
Cumilative:Distance0.236Time1:53.20Pace7:59.66
Split 4:Distance0.073Time0:34.90Pace7:58.08ZoneEasy Miles
Cumilative:Distance0.309Time2:28.10Pace7:59.29
Leg 3:
Distance0.144Time1:08.80Pace7:57.78
Split 1:Distance0.072Time0:34.30Pace7:56.39ZoneEasy Miles
Cumilative:Distance0.072Time0:34.30Pace7:56.39
Split 2:Distance0.072Time0:34.50Pace7:59.17ZoneEasy Miles
Cumilative:Distance0.144Time1:08.80Pace7:57.78
Leg 4:
Distance1.000Time10:00.70Pace10:00.70ZoneEasy Miles
Leg 5:
Distance2.000Time17:39.10Pace8:49.55ZoneEasy Miles
Leg 6:
Distance6.000Time47:34.80Pace7:55.80ZoneEasy Miles
Fast Running Friend Workout - 2026-07-04 21:21:32
Workout Totals: Distance2.000Time15:33.40Pace7:46.70
Leg 1:
Distance2.000Time15:33.40Pace7:46.70ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 06, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.040.003.000.0010.04

Fast Running Friend Workout - 2026-07-06 07:30:45
Workout Totals: Distance10.040Time1:16:52.60Pace7:39.42
10 total. Did a 3 mile tempo run down the canyon in 18:52. It was colder today, but still got uncomfortably warm towards the end. The splits were 6:16, 6:17, 6:19. Benjamin paced me.
Leg 1:
Distance0.980Time8:06.30Pace8:16.22ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:52.70Pace6:17.57ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.020Time34:01.90Pace8:27.94ZoneEasy Miles
Distance with Benjamin.
Leg 4:
Distance1.000Time7:40.00Pace7:40.00ZoneEasy Miles
Always on the run.
Leg 5:
Distance1.040Time8:11.70Pace7:52.79ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jul 08, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2026-07-08 09:12:14
Workout Totals: Distance10.000Time1:19:28.60Pace7:56.86
10 total. Mostly easy pace.
Leg 1:
Distance2.000Time16:58.90Pace8:29.45ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance1.000Time7:14.30Pace7:14.30ZoneMarathon Pace Miles
With Matthew.
Leg 3:
Distance5.000Time39:22.50Pace7:52.50ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time15:52.90Pace7:56.45ZoneEasy Miles
More distance in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 09, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-07-09 09:09:15
Workout Totals: Distance10.000Time1:19:40.20Pace7:58.02
10 total. Easy pace. It has gotten too hot to do always on the run miles, so I have been doing the additional two late at night when it cools off all at once.

Mary and Matthew ran in the 3000 at the USATF Regionals in Pocatello. Matthew started at a good pace but then faded and finished in 11:33.15. Mary also started OK, but then faded and finished in 14:32.35.
Leg 1:
Distance2.000Time17:39.20Pace8:49.60ZoneEasy Miles
With Bella, Leigha, and Matthew.
Leg 2:
Distance6.000Time46:22.80Pace7:43.80ZoneEasy Miles
Part with Matthew, part alone.
Leg 3:
Distance2.000Time15:38.20Pace7:49.10ZoneEasy Miles
2 more in the evening in Pocatello.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 10, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-07-10 09:45:32
Workout Totals: Distance10.000Time1:18:50.60Pace7:53.06
10 total. Easy pace.
Leg 1:
Distance2.000Time17:48.50Pace8:54.25ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance6.000Time45:57.60Pace7:39.60ZoneEasy Miles
Part with Matthew, part alone.
Leg 3:
Distance2.000Time15:04.50Pace7:32.25ZoneEasy Miles
I think I ran this with William later in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 11, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2026-07-11 08:17:06
Workout Totals: Distance12.000Time1:35:17.40Pace7:56.45
12 total. Easy pace. Mary, Bella, and Leigha ran the 1500:

Results:

Bella 5:49.24 PR
Leigha 6:15.22
Mary 6:28.59

The we had the 800:

Bella 2:57.51
Leigha 3:08.00 PR

Leigha started the 1500 too slow. Bella struggled in the second lap because of the heat.
Leg 1:
Distance10.000Time1:19:39.30Pace7:57.93ZoneEasy Miles
In Pocatello.
Leg 2:
Distance2.000Time15:38.10Pace7:49.05ZoneEasy Miles
With Matthew at home in the canyon.

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

Fast Running Friend Workout - 2026-07-13 08:46:25
Workout Totals: Distance10.000Time1:20:38.30Pace8:03.83
10 total. Easy pace.
Leg 1:
Distance2.000Time17:52.40Pace8:56.20ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance6.000Time47:07.70Pace7:51.28ZoneEasy Miles
Part with Matthew, part alone.
Leg 3:
Distance2.000Time15:38.20Pace7:49.10ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 14, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-07-14 09:14:05
Workout Totals: Distance10.000Time1:21:09.30Pace8:06.93
10 total. Easy pace.
Leg 1:
Distance2.000Time17:23.30Pace8:41.65ZoneEasy Miles
With Mary, Matthew, Bella, and Leigha.
Leg 2:
Distance6.000Time46:59.40Pace7:49.90ZoneEasy Miles
I do not remember much about this run.
Leg 3:
Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
With Andiy.
Leg 4:
Distance1.000Time7:51.10Pace7:51.10ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2026-07-15 08:58:44
Workout Totals: Distance10.000Time1:19:45.30Pace7:58.53
10 total. Easy pace.
Leg 1:
Distance2.000Time17:06.20Pace8:33.10ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time46:46.50Pace7:47.75ZoneEasy Miles
I think this was with Joseph and Matthew.
Leg 3:
Distance2.000Time15:52.60Pace7:56.30ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jul 16, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-07-16 09:26:18
Workout Totals: Distance10.000Time1:18:21.20Pace7:50.12
10 total. Easy pace.
Leg 1:
Distance2.000Time16:48.50Pace8:24.25ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time45:50.30Pace7:38.38ZoneEasy Miles
With Joseph.
Leg 3:
Distance2.000Time15:42.40Pace7:51.20ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 17, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.500.001.5010.00

Fast Running Friend Workout - 2026-07-17 07:53:27
Workout Totals: Distance10.000Time1:18:48.50Pace7:52.85
10 total. Did a 3 mile fartlek down the canyon in 19:44. Benjamin paced me. It started to get warm towards the end.
Leg 1:
Distance0.980Time8:20.90Pace8:31.12ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:44.10Pace6:34.70
Workout.
Split 1:Distance0.250Time1:45.40Pace7:01.60ZoneMarathon Pace Miles
Cumilative:Distance0.250Time1:45.40Pace7:01.60
Split 2:Distance0.250Time1:33.40Pace6:13.60ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:18.80Pace6:37.60
Split 3:Distance0.250Time1:47.70Pace7:10.80ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:06.50Pace6:48.67
Split 4:Distance0.250Time1:29.80Pace5:59.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:36.30Pace6:36.30
Split 5:Distance0.250Time1:48.00Pace7:12.00ZoneMarathon Pace Miles
Cumilative:Distance1.250Time8:24.30Pace6:43.44
Split 6:Distance0.250Time1:26.20Pace5:44.80ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:50.50Pace6:33.67
Split 7:Distance0.250Time1:49.60Pace7:18.40ZoneMarathon Pace Miles
Cumilative:Distance1.750Time11:40.10Pace6:40.06
Split 8:Distance0.250Time1:28.60Pace5:54.40ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:08.70Pace6:34.35
Split 9:Distance0.250Time1:46.10Pace7:04.40ZoneMarathon Pace Miles
Cumilative:Distance2.250Time14:54.80Pace6:37.69
Split 10:Distance0.250Time1:29.60Pace5:58.40ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:24.40Pace6:33.76
Split 11:Distance0.250Time1:53.80Pace7:35.20ZoneMarathon Pace Miles
Cumilative:Distance2.750Time18:18.20Pace6:39.35
Split 12:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:44.10Pace6:34.70
Leg 3:
Distance4.020Time34:58.60Pace8:42.04ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time15:44.90Pace7:52.45ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jul 18, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2026-07-18 09:20:00
Workout Totals: Distance12.248Time1:37:27.70Pace7:57.44
12 total. Paced Leigha over 400. She ran a PR of 85.0. Mary ran 84.6. Bella struggled with the heat and ran 86.0.
Leg 1:
Distance1.000Time8:33.60Pace8:33.60ZoneEasy Miles
To the track.
Leg 2:
Distance0.248Time1:25.00Pace5:42.74ZoneEasy Miles
Paced Leigha in the 400.
Leg 3:
Distance1.000Time9:24.50Pace9:24.50ZoneEasy Miles
Back to the house.
Leg 4:
Distance3.000Time23:24.80Pace7:48.27ZoneEasy Miles
I think I ran this with Benjamin and Matthew.
Leg 5:
Distance3.000Time22:56.10Pace7:38.70ZoneEasy Miles
Maybe this was with Benjamin.
Leg 6:
Distance2.000Time16:02.90Pace8:01.45ZoneEasy Miles
Alone if I remember right.
Leg 7:
Distance2.000Time15:40.80Pace7:50.40ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jul 20, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.981.500.001.509.98

Fast Running Friend Workout - 2026-07-20 07:20:35
Workout Totals: Distance9.980Time1:17:47.10Pace7:47.65
10 total. Did a 3 fartlek down the canyon in 19:41. It was cooler, but I still struggled. Maybe because of an 81 quarter in the middle which was too fast.
Leg 1:
Distance0.980Time8:10.00Pace8:20.00ZoneEasy Miles
Warm-up
Leg 2:
Distance3.000Time19:41.10Pace6:33.70
Workout.
Split 1:Distance0.250Time1:46.10Pace7:04.40ZoneMarathon Pace Miles
Cumilative:Distance0.250Time1:46.10Pace7:04.40
Split 2:Distance0.250Time1:27.80Pace5:51.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:13.90Pace6:27.80
Split 3:Distance0.250Time1:49.50Pace7:18.00ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:03.40Pace6:44.53
Split 4:Distance0.250Time1:21.80Pace5:27.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:25.20Pace6:25.20
Split 5:Distance0.250Time1:56.80Pace7:47.20ZoneMarathon Pace Miles
Cumilative:Distance1.250Time8:22.00Pace6:41.60
Split 6:Distance0.250Time1:29.00Pace5:56.00ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:51.00Pace6:34.00
Split 7:Distance0.250Time1:47.50Pace7:10.00ZoneMarathon Pace Miles
Cumilative:Distance1.750Time11:38.50Pace6:39.14
Split 8:Distance0.250Time1:26.40Pace5:45.60ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:04.90Pace6:32.45
Split 9:Distance0.250Time1:51.70Pace7:26.80ZoneMarathon Pace Miles
Cumilative:Distance2.250Time14:56.60Pace6:38.49
Split 10:Distance0.250Time1:29.70Pace5:58.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:26.30Pace6:34.52
Split 11:Distance0.250Time1:49.40Pace7:17.60ZoneMarathon Pace Miles
Cumilative:Distance2.750Time18:15.70Pace6:38.44
Split 12:Distance0.250Time1:25.40Pace5:41.60ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:41.10Pace6:33.70
Leg 3:
Distance4.000Time34:13.80Pace8:33.45ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time15:42.20Pace7:51.10ZoneEasy Miles
Alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jul 21, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-07-21 09:41:49
Workout Totals: Distance10.000Time1:19:54.80Pace7:59.48
10 total. Easy pace.
Leg 1:
Distance2.000Time17:37.60Pace8:48.80ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance6.000Time46:48.80Pace7:48.13ZoneEasy Miles
Part with Matthew, part alone.
Leg 3:
Distance2.000Time15:28.40Pace7:44.20ZoneEasy Miles
Extra distance in the evening.

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

Fast Running Friend Workout - 2026-07-22 08:56:10
Workout Totals: Distance10.000Time1:19:27.30Pace7:56.73
10 total. Easy pace.
Leg 1:
Distance2.000Time17:13.80Pace8:36.90ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance6.000Time47:05.80Pace7:50.97ZoneEasy Miles
Part with Matthew, part alone.
Leg 3:
Distance2.000Time15:07.70Pace7:33.85ZoneEasy Miles
Extra distance in the evening.

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

Fast Running Friend Workout - 2026-07-23 09:17:14
Workout Totals: Distance10.000Time1:19:24.20Pace7:56.42
10 total. Easy pace.
Leg 1:
Distance2.000Time17:15.90Pace8:37.95ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance2.000Time15:14.10Pace7:37.05ZoneEasy Miles
With Matthew.
Leg 3:
Distance4.000Time31:30.40Pace7:52.60ZoneEasy Miles
Alone.
Leg 4:
Distance2.000Time15:23.80Pace7:41.90ZoneEasy Miles
More distance in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jul 24, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2026-07-24 08:57:29
Workout Totals: Distance10.000Time1:20:00.10Pace8:00.01
10 total. Ran a quick mile in 6:43 on the little boy course.
Leg 1:
Distance2.000Time17:29.10Pace8:44.55ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance2.000Time15:31.00Pace7:45.50ZoneEasy Miles
With Matthew.
Leg 3:
Distance4.000Time31:09.20Pace7:47.30ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time9:07.50Pace9:07.50ZoneEasy Miles
With Andriy and Stephen.
Leg 5:
Distance1.000Time6:43.30Pace6:43.30ZoneThreshold Miles
Quick mile alone in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jul 27, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fast Running Friend Workout - 2026-07-27 11:52:58
Workout Totals: Distance4.000Time32:14.00Pace8:03.50
Ran 4 miles in Norwalk, CA. Bella and Leigha ran 800 meters in the nationals. Bella ran 2:55.25 and took 32nd place. She struggled with the heat, and started having tunnel vision in the last 200 meters, but she finished the race and almost got a PR. Leigha ran 3:03.11 which was good enough for 20th place, and an almost 5 second PR.
Leg 1:
Distance4.000Time32:14.00Pace8:03.50ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jul 28, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2026-07-28 20:38:29
Workout Totals: Distance7.000Time57:28.30Pace8:12.61
Travel day. 7 miles total. Got laid off from my job, looking for a new one.
Leg 1:
Distance2.000Time17:18.80Pace8:39.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance4.000Time30:57.50Pace7:44.38ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time9:12.00Pace9:12.00ZoneEasy Miles
With Andriy.

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
202.725.007.003.00217.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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