Breaking the Wall

September 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: 85.05 Year: 2659.46
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 3424.44
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
244.973.0027.211.00276.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Mon, Sep 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.006.210.0010.21

Fast Running Friend Workout - 2025-09-01 06:44:55
Workout Totals: Distance10.214Time1:16:28.60Pace7:29.25
Payson Onion Days 10K, 40:47, 9th overall.

Family:

Benjamin 40:09 (big stumbling problem)

5K:

Matthew 18:54 (6th overall, PR)
William 21:43
Stephen 22:03
Bella 22:03 (PR)
Leigha 23:42 (PR)
Mary 24:24 (PR)
Maddy 31:00

I was suspicious about the fast times in the 5K so I took Matthew with me later in the evening and we wheeled the course. It turned out to be 31 meters long by our measurements, so I am going to call it accurate/record eligible for our purposes.
Leg 1:
Distance1.000Time8:42.10Pace8:42.10ZoneEasy Miles
Warm-up
Leg 2:
Distance6.214Time40:47.20Pace6:33.82ZoneThreshold Miles
Race.
Leg 3:
Distance3.000Time26:59.30Pace8:59.77ZoneEasy Miles
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-02 09:35:44
Workout Totals: Distance10.000Time1:22:22.50Pace8:14.25
10 total. Easy pace.
Leg 1:
Distance2.000Time17:20.20Pace8:40.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time25:52.10Pace8:37.37ZoneEasy Miles
I think I ran this with Benjamin and William.
Leg 3:
Distance5.000Time39:10.20Pace7:50.04ZoneEasy Miles
This was either with Benjamin or alone.

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

Fast Running Friend Workout - 2025-09-03 09:17:26
Workout Totals: Distance10.000Time1:19:50.00Pace7:59.00
10 total, easy pace.
Leg 1:
Distance2.000Time16:34.40Pace8:17.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time24:38.60Pace8:12.87ZoneEasy Miles
With Benjamin, William, and Matthew.
Leg 3:
Distance5.000Time38:37.00Pace7:43.40ZoneEasy Miles
Either with Benjamin or alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 04, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2025-09-04 09:25:54
Workout Totals: Distance10.000Time1:18:17.30Pace7:49.73
10 total. Mostly easy pace.
Leg 1:
Distance2.000Time16:22.90Pace8:11.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance1.000Time6:59.20Pace6:59.20ZoneMarathon Pace Miles
With Matthew.
Leg 3:
Distance3.000Time23:08.20Pace7:42.73ZoneEasy Miles
With Matthew.
Leg 4:
Distance4.000Time31:47.00Pace7:56.75ZoneEasy Miles
With Benjamin.

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

Fast Running Friend Workout - 2025-09-05 08:25:19
Workout Totals: Distance10.000Time1:18:57.30Pace7:53.73
10 total. Easy pace.
Leg 1:
Distance1.000Time7:45.60Pace7:45.60ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:03.40Pace8:01.70ZoneEasy Miles
With Benjamin, Mary, Bella, and Matthew.
Leg 3:
Distance7.000Time55:08.30Pace7:52.61ZoneEasy Miles
With Benjamin, part with Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.150.003.000.0011.15

Fast Running Friend Workout - 2025-09-06 08:01:57
Workout Totals: Distance11.150Time1:25:48.50Pace7:41.75
11 total. Did a 3 mile tempo run with Matthew down the canyon. I got 17:52, Matthew 17:51. This is his PR. I also got my fastest time this year. Benjamin paced us. We ran the first quarter a bit fast - 84, but it did not kill us. The first mile was 5:51, then 5:57 for the second mile. We struggled in the last mile (6:04/6:03), but still stayed sub-6:00 for the three miles.
Leg 1:
Distance1.730Time14:46.30Pace8:32.31ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:52.00Pace5:57.33ZoneThreshold Miles
Tempo run.
Leg 3:
Distance1.420Time13:33.30Pace9:32.75ZoneEasy Miles
Back to the car.
Leg 4:
Distance2.000Time16:01.90Pace8:00.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance3.000Time23:35.00Pace7:51.67ZoneEasy Miles
With Benjamin and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2025-09-08 08:33:15
Workout Totals: Distance11.000Time1:18:56.30Pace7:10.57
10 total, easy pace.
Leg 1:
Distance1.000Time7:28.80Pace7:28.80ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.000Time17:05.70Pace5:41.90ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance2.000Time14:44.70Pace7:22.35ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time39:37.10Pace7:55.42ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2025-09-09 09:24:00
Workout Totals: Distance10.000Time1:18:12.60Pace7:49.26
10 total. Paced the girls with Matthew in a mile time trial at the track. Leigha ran a PR - 7:04.7. Splits 1:42, 1:47, 1:50, 1:45. Mary got 6:57. Bella was pacing Mary, but drifted a bit forward and ran 6:54.
Leg 1:
Distance0.500Time4:32.90Pace9:05.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time7:04.70Pace7:04.70ZoneMarathon Pace Miles
Pacing Leigha.
Leg 3:
Distance0.500Time4:45.10Pace9:30.20ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time22:53.20Pace7:37.73ZoneEasy Miles
With Matthew.
Leg 5:
Distance5.000Time38:56.70Pace7:47.34ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 10, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-10 09:08:38
Workout Totals: Distance10.000Time1:18:53.80Pace7:53.38
10 total. Easy pace.
Leg 1:
Distance2.000Time16:30.80Pace8:15.40ZoneEasy Miles
With Mary, Matthew, Bella, and Leigha.
Leg 2:
Distance3.000Time22:58.40Pace7:39.47ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time39:24.60Pace7:52.92ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-11 09:21:47
Workout Totals: Distance10.000Time1:18:28.00Pace7:50.80
10 total. Easy pace.
Leg 1:
Distance2.000Time17:03.20Pace8:31.60ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time22:26.50Pace7:28.83ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time38:58.30Pace7:47.66ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.001.0010.04

Fast Running Friend Workout - 2025-09-12 08:56:10
Workout Totals: Distance10.043Time1:20:16.40Pace7:59.58
10 total. Did a mile time trial on the track with Stephen and Matthew. Benjamin did the pacing. Matthew ran 5:34 - a small PR. Stephen and I ran together. He got 5:56, I got 5:57.1. Splits were 84, 88, 93, 90. Stephen had some stumbling in the third lap, I waited a bit, then passed him and went ahead while Benjamin helped him recover. He did, and was able to catch up and pass me. I am happy I was able to go sub-6:00 on the track one more time.
Leg 1:
Distance1.000Time9:04.90Pace9:04.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:57.10Pace5:57.10ZoneVO2 Max Miles
Mile time trial.
Leg 3:
Distance0.523Time4:10.80Pace7:59.54
Splits for Matthew running back and forth through the field.
Split 1:Distance0.087Time0:41.60Pace7:58.16ZoneEasy Miles
Cumilative:Distance0.087Time0:41.60Pace7:58.16
Split 2:Distance0.087Time0:41.60Pace7:58.16ZoneEasy Miles
Cumilative:Distance0.174Time1:23.20Pace7:58.16
Split 3:Distance0.090Time0:43.30Pace8:01.11ZoneEasy Miles
Cumilative:Distance0.264Time2:06.50Pace7:59.17
Split 4:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles
Cumilative:Distance0.354Time2:49.50Pace7:58.81
Split 5:Distance0.087Time0:42.00Pace8:02.76ZoneEasy Miles
Cumilative:Distance0.441Time3:31.50Pace7:59.59
Split 6:Distance0.082Time0:39.30Pace7:59.27ZoneEasy Miles
Cumilative:Distance0.523Time4:10.80Pace7:59.54
Leg 4:
Distance0.520Time4:44.10Pace9:06.35ZoneEasy Miles
To the car.
Leg 5:
Distance2.000Time16:56.40Pace8:28.20ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 6:
Distance5.000Time39:23.10Pace7:52.62ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.005.000.0014.50

Fast Running Friend Workout - 2025-09-13 07:57:34
Workout Totals: Distance14.500Time1:50:20.20Pace7:36.57
14.5 total. Did a 5 mile tempo in 31:59. Paced Chad for the first 3.25 miles. He slowed down to 6:45 pace, I figured he was done with the faster pace and wanted to go ahead at that point and catch the 32:00. Being only 5 seconds behind I really had to work to get back up to pace and close the gap, but I succeeded. Chad finished in 33:16.
Leg 1:
Distance2.480Time20:42.10Pace8:20.85ZoneEasy Miles
Warm-up with Chad.
Leg 2:
Distance5.000Time31:59.40Pace6:23.88ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.020Time16:02.20Pace7:56.34ZoneEasy Miles
To the house.
Leg 4:
Distance3.000Time23:54.60Pace7:58.20ZoneEasy Miles
With Matthew and Benjamin.
Leg 5:
Distance2.000Time17:41.90Pace8:50.95ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Fast Running Friend Workout - 2025-09-15 08:29:17
Workout Totals: Distance10.000Time1:19:05.50Pace7:54.55
10 total. Easy pace.
Leg 1:
Distance2.000Time17:16.90Pace8:38.45ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time22:07.30Pace7:22.43ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance5.000Time39:41.30Pace7:56.26ZoneEasy Miles
Part with Benjamin, part alone.

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

Fast Running Friend Workout - 2025-09-16 08:16:43
Workout Totals: Distance10.000Time1:18:17.80Pace7:49.78
10 total. Easy pace.
Leg 1:
Distance5.000Time38:07.00Pace7:37.40ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:46.10Pace8:23.05ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 3:
Distance3.000Time23:24.70Pace7:48.23ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 17, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-09-17 08:20:04
Workout Totals: Distance10.000Time1:18:26.50Pace7:50.65
10 total. We did a rabbit chase. Leigha and Mary ran 2 miles in 14:42. Bella got 13:29. Matthew ran 11:22, new PR. Benjamin ran 3 miles in 15:18 with 10:11 split at 2 miles. I ran 11:54.
Leg 1:
Distance0.730Time7:24.10Pace10:08.36ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:54.90Pace5:57.45ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.270Time27:32.80Pace8:25.44ZoneEasy Miles
Distance with Benjamin.
Leg 4:
Distance2.000Time15:35.10Pace7:47.55ZoneEasy Miles
Do not remember who I ran this with.
Leg 5:
Distance2.000Time15:59.60Pace7:59.80ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.150.002.000.0011.15

Fast Running Friend Workout - 2025-09-18 08:33:40
Workout Totals: Distance11.150Time1:27:36.80Pace7:51.46
10 total. Paced Stephen in a 2 mile tempo run. He got a new PR for the course - 12:25, splits 6:11, 6:14. His slowest quarter was 97 and he never paniced. I was happy about this improvement.
Leg 1:
Distance0.730Time6:20.70Pace8:41.51ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:25.70Pace6:12.85ZoneThreshold Miles
Paced Stephen with the help of Benjamin and Matthew.
Leg 3:
Distance1.420Time12:45.10Pace8:58.80ZoneEasy Miles
To the car.
Leg 4:
Distance2.000Time17:17.50Pace8:38.75ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance5.000Time38:47.80Pace7:45.56ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-19 08:44:07
Workout Totals: Distance10.000Time1:19:04.40Pace7:54.44
10 total. Easy pace.
Leg 1:
Distance3.000Time23:51.70Pace7:57.23ZoneEasy Miles
With Benjamin, William, and Matthew.
Leg 2:
Distance2.000Time16:41.00Pace8:20.50ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew. Maybe Benjamin too.
Leg 3:
Distance5.000Time38:31.70Pace7:42.34ZoneEasy Miles
I think I ran this with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Sep 20, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

Fast Running Friend Workout - 2025-09-20 06:18:07
Workout Totals: Distance14.500Time1:49:42.90Pace7:33.99
14.5 total. Paced Chad in a 5 mile tempo in 31:57. The pace felt relatively easy.
Leg 1:
Distance2.480Time21:22.80Pace8:37.26ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time31:57.00Pace6:23.40ZoneEasy Miles
Tempo run with Chad.
Leg 3:
Distance2.020Time16:00.80Pace7:55.64ZoneEasy Miles
To the house.
Leg 4:
Distance3.000Time23:56.80Pace7:58.93ZoneEasy Miles
Do not remember who I ran this with. Maybe Matthew.
Leg 5:
Distance2.000Time16:25.50Pace8:12.75ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Sep 22, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2025-09-22 09:31:18
Workout Totals: Distance9.000Time1:19:41.20Pace8:51.24
10 total. Easy pace.
Leg 1:
Distance2.000Time17:05.60Pace8:32.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance2.000Time23:13.70Pace11:36.85ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time39:21.90Pace7:52.38ZoneEasy Miles
Alone or with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Sep 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.000.000.0010.00

Fast Running Friend Workout - 2025-09-23 09:17:02
Workout Totals: Distance10.000Time1:19:37.40Pace7:57.74
10 total. We did a mile time trial today at the Timpanogos track. Matthew paced Bella, Stephen paced Mary, and I paced Leigha. We did a rabbit chase. Leigha ran a PR breaking 6:00 for the first time - 6:59. Splits 1:41, 1:48, 1:46, and 1:42. Mary started about 11 seconds behind and could not quite catch her, but still got a PR of 6:50. Matthew started Bella about 40 seconds behind Leigha by mistake, she floored it and ran her first lap in 90. Then she was out of gas, but still was able to repeat her PR of 6:37.
Leg 1:
Distance0.500Time4:51.20Pace9:42.40ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time6:59.10Pace6:59.10ZoneMarathon Pace Miles
Pacing Leigha.
Leg 3:
Distance0.500Time4:38.30Pace9:16.60ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time23:52.60Pace7:57.53ZoneEasy Miles
With Matthew.
Leg 5:
Distance5.000Time39:16.20Pace7:51.24ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Sep 24, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.150.003.000.0010.15

Fast Running Friend Workout - 2025-09-24 09:28:13
Workout Totals: Distance10.150Time1:17:00.30Pace7:35.20
10 total. Did a 3 mile tempo with Matthew. Thought he would run away from me in the last mile, in fact that was his assignment, but he was out of juice. So I ended up with 18:04, he got 18:08.
Leg 1:
Distance1.730Time14:02.10Pace8:06.76ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:04.10Pace6:01.37ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance1.420Time13:01.50Pace9:10.35ZoneEasy Miles
To the car with Matthew.
Leg 4:
Distance4.000Time31:52.60Pace7:58.15ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Sep 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.480.002.000.0010.48

Fast Running Friend Workout - 2025-09-25 10:06:03
Workout Totals: Distance10.480Time1:18:32.80Pace7:29.69
Total of about 10.5. Paced Stephen in a 2 mile tempo. He ran a PR of 12:23 with a negative split - 6:15, 6:08.
Leg 1:
Distance0.730Time6:26.70Pace8:49.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:23.30Pace6:11.65ZoneThreshold Miles
Tempo run with Stephen.
Leg 3:
Distance7.750Time59:42.80Pace7:42.30ZoneEasy Miles
To the car shop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Sep 26, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.000.0010.00

Fast Running Friend Workout - 2025-09-26 08:46:22
Workout Totals: Distance10.000Time1:16:39.60Pace7:39.96
10 total. Paced Bella in a mile time trial along with Matthew. Used this as a lesson for him on how to pace. I made a mistake between 100 and 200 meters and ran it too slow. When I realized it, instead of speeding up suddenly, I started gradually increasing the pace. Our first lap was 1:41 - we were targetting 1:36. Then the second lap was 1:36. Bella started to fall back. I yelled at her to keep contact, she refocused and I believe achieved a mental breakthrough. She was used to starting out fast and then fading. So out of habbit she went into fading even though she did not have a fast start. But being conservative in the first lap left her with physical energy to run faster, and she found it when she started digging. Then her third lap was 95, and she kicked in 93 achieving a PR of 6:29!
Leg 1:
Distance0.500Time4:25.90Pace8:51.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time6:29.00Pace6:29.00ZoneThreshold Miles
Pacing Bella.
Leg 3:
Distance0.500Time4:33.50Pace9:07.00ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time21:55.50Pace7:18.50ZoneEasy Miles
With Matthew.
Leg 5:
Distance5.000Time39:15.70Pace7:51.14ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Sep 27, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2025-09-27 07:52:06
Workout Totals: Distance14.000Time1:48:48.00Pace7:46.29
14 total. Did a 3 mile tempo run with Chad and Matthew. My goal was to help Chad run under 18:30. Matthew's goal was to run the last mile fast. Chad and I got 18:26 as planned. Matthew was able to speed up in the last mile, but could only run 6:00 with the total time 18:16.
Leg 1:
Distance0.980Time8:19.70Pace8:29.90ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:26.40Pace6:08.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.020Time17:28.90Pace8:39.26ZoneEasy Miles
To the house.
Leg 4:
Distance2.000Time16:59.00Pace8:29.50ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:50.90Pace7:50.90ZoneEasy Miles
With Mary.
Leg 6:
Distance5.000Time39:43.10Pace7:56.62ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Sep 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-29 07:27:40
Workout Totals: Distance10.000Time1:17:23.20Pace7:44.32
10 total. Easy pace.
Leg 1:
Distance5.000Time39:26.20Pace7:53.24ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance5.000Time37:57.00Pace7:35.40ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Sep 30, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-09-30 07:22:25
Workout Totals: Distance10.000Time1:18:41.90Pace7:52.19
10 total. Easy pace. In North Platt, NE.
Leg 1:
Distance3.000Time23:42.00Pace7:54.00ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time16:58.40Pace8:29.20ZoneEasy Miles
With Stephen, Matthew, Mary, Bella, and Leigha.
Leg 3:
Distance3.000Time22:07.00Pace7:22.33ZoneEasy Miles
With matthew.
Leg 4:
Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
Alone.

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
244.973.0027.211.00276.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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