Breaking the Wall

October 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
236.794.0021.520.00262.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Wed, Oct 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-01 08:53:13
Workout Totals: Distance10.000Time1:17:41.20Pace7:46.12
10 total. Easy pace. In Nauvoo, IL.
Leg 1:
Distance2.000Time16:59.50Pace8:29.75ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance3.000Time22:11.00Pace7:23.67ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time38:30.70Pace7:42.14ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.000.000.0011.20

Fast Running Friend Workout - 2025-10-02 08:53:52
Workout Totals: Distance11.204Time1:27:22.30Pace7:47.90
11+ total. Easy pace. In Nauvoo, IL. Ran past a pitbull, wanted to explore anyway, so I figured I could explore and not worry about running past the dog on the way back, so I added 1+ mile of bonus.
Leg 1:
Distance2.000Time16:19.50Pace8:09.75ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance3.000Time22:32.50Pace7:30.83ZoneEasy Miles
With Matthew.
Leg 3:
Distance6.204Time48:30.30Pace7:49.10ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2025-10-03 06:25:32
Workout Totals: Distance10.000Time1:18:51.70Pace7:53.17
10 total. Easy pace. In Nauvoo, IL.
Leg 1:
Distance5.000Time38:32.80Pace7:42.56ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time17:27.20Pace8:43.60ZoneEasy Miles
With Mary, Bella, Leigha, Matthew, and part with Bryson - he made it to the mile in 9:34.
Leg 3:
Distance3.000Time22:51.70Pace7:37.23ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 04, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-04 07:16:14
Workout Totals: Distance10.000Time1:21:21.70Pace8:08.17
10 total. Easy pace. In Goodyear, KS.
Leg 1:
Distance2.000Time17:33.50Pace8:46.75ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.000Time1:03:48.20Pace7:58.52ZoneEasy Miles
Part with Stephen and Matthew, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-06 08:23:09
Workout Totals: Distance10.000Time1:24:09.60Pace8:24.96
10 total. Easy pace.
Leg 1:
Distance2.000Time18:32.30Pace9:16.15ZoneEasy Miles
With Benjamin, part with Jenny.
Leg 2:
Distance5.000Time38:38.80Pace7:43.76ZoneEasy Miles
With Matthew, part with Benjamin.
Leg 3:
Distance3.000Time26:58.50Pace8:59.50ZoneEasy Miles
With Mary, Bella, and Leigha, part with Benjamin and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 07, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-07 08:56:24
Workout Totals: Distance10.000Time1:19:24.30Pace7:56.43
10 total. Easy pace.
Leg 1:
Distance1.000Time7:47.80Pace7:47.80ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:46.90Pace8:23.45ZoneEasy Miles
With Benjamin, Mary, Bella, Leigha, and Matthew.
Leg 3:
Distance2.000Time15:17.70Pace7:38.85ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time39:31.90Pace7:54.38ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-08 09:13:44
Workout Totals: Distance10.000Time1:18:58.10Pace7:53.81
10 total. Did a 2 mile tempo with Matthew. His assignement was to run with me for the first mile, then try to speed up in the second. We went through the first mile in 5:58, then he ran 5:50 (11:48), and I ran 6:00 (11:58). I felt sluggish in the begging and was concerned how I would feel in the second mile once I had some fatigue added to the sluggishness, but I did OK and was able to have a decent finish. Benjmain did a 5 mile tempo starting in the canyon and running towards the house in 26:51. He also felt sluggish and could not get going, but on the plus side he did not stumble and was able to run a steady pace.
Leg 1:
Distance0.980Time7:49.60Pace7:59.18ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:58.80Pace5:59.40ZoneEasy Miles
Tempo run.
Leg 3:
Distance2.020Time17:02.10Pace8:25.99ZoneEasy Miles
Back to the car.
Leg 4:
Distance5.000Time42:07.60Pace8:25.52ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-10-09 09:19:45
Workout Totals: Distance10.000Time1:16:25.30Pace7:38.53
10 total. Did a tempo run with Stephen. He did 2 miles in 12:22, a new PR by 1 second, splits 6:12, 6:10. I am particularly happy that he started to run a negative split. He used to have a panic attack in the second mile and experience stumbling, but it seems like he is growing out of it.
Leg 1:
Distance0.980Time8:05.40Pace8:15.31ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:22.60Pace6:11.30ZoneThreshold Miles
Tempo run with Stephen.
Leg 3:
Distance2.020Time16:04.80Pace7:57.62ZoneEasy Miles
To the car.
Leg 4:
Distance1.000Time7:52.30Pace7:52.30ZoneEasy Miles
Alone.
Leg 5:
Distance4.000Time32:00.20Pace8:00.05ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2025-10-10 08:30:05
Workout Totals: Distance10.000Time1:19:52.90Pace7:59.29
10 total. Easy pace.
Leg 1:
Distance5.000Time39:16.00Pace7:51.20ZoneEasy Miles
With Benjamin.
Leg 2:
Distance3.000Time23:21.50Pace7:47.17ZoneEasy Miles
With Matthew and Benjamin.
Leg 3:
Distance2.000Time17:15.40Pace8:37.70ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2025-10-11 10:20:24
Workout Totals: Distance14.000Time1:46:42.30Pace7:37.31
14 total. Did a 3 mile tempo down the canyon in 18:29. It was a slow day for both myself and Matthew. He could not keep up in the last 500 meters and finished in 18:40. Benjamin paced us in the last 1.5 miles. He struggled today with 27:33 for 5 miles, last quarter in 94 - stumbling.
Leg 1:
Distance0.980Time7:57.70Pace8:07.45ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:29.30Pace6:09.77ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance2.020Time17:14.60Pace8:32.18ZoneEasy Miles
To the house with Matthew.
Leg 4:
Distance4.000Time31:59.70Pace7:59.93ZoneEasy Miles
Alone.
Leg 5:
Distance4.000Time31:01.00Pace7:45.25ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-13 09:21:06
Workout Totals: Distance10.000Time1:17:19.60Pace7:43.96
10 total. Easy pace.
Leg 1:
Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2:
Distance3.000Time23:19.30Pace7:46.43ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance5.000Time37:53.90Pace7:34.78ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-14 08:26:06
Workout Totals: Distance10.000Time1:19:14.50Pace7:55.45
10 total. Easy pace.
Leg 1:
Distance5.000Time39:39.00Pace7:55.80ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:43.40Pace8:21.70ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha
Leg 3:
Distance3.000Time22:52.10Pace7:37.37ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 15, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-10-15 09:41:54
Workout Totals: Distance10.000Time1:17:16.40Pace7:43.64
10 total. Did a 3 mile tempo down the canyon with Matthew. We did better than on Saturday. I got 18:16, he fell back in the last 500 meters again but this time held on better and got 18:23. Benjamin paced us for the last half mile or so. Earlier he ran 3 miles in 15:08 with the last mile in 4:58 and the last quarter in 71. No stumbling though he did start feeling some instability towards the end.
Leg 1:
Distance1.000Time8:05.60Pace8:05.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:16.80Pace6:05.60ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.000Time26:58.40Pace8:59.47ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time23:55.60Pace7:58.53ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 16, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.001.001.000.0010.00

Fast Running Friend Workout - 2025-10-16 09:46:10
Workout Totals: Distance10.000Time1:19:25.30Pace7:56.53
10 total. Did quicker pace for a couple of miles including 6:42 with net uphill.
Leg 1:
Distance2.000Time17:19.20Pace8:39.60ZoneEasy Miles
With Mary, Bella, Matthew, and Leigha.
Leg 2:
Distance3.000Time23:33.70Pace7:51.23ZoneEasy Miles
With Benjamin and Matthew.
Leg 3:
Distance1.000Time6:53.50Pace6:53.50ZoneMarathon Pace Miles
With Benjamin.
Leg 4:
Distance4.000Time31:38.90Pace7:54.73
With Benjamin, part with William.
Split 1:Distance3.000Time24:56.40Pace8:18.80ZoneEasy Miles
Cumilative:Distance3.000Time24:56.40Pace8:18.80
Split 2:Distance1.000Time6:42.50Pace6:42.50ZoneThreshold Miles
Cumilative:Distance4.000Time31:38.90Pace7:54.73

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

Fast Running Friend Workout - 2025-10-17 08:35:52
Workout Totals: Distance10.000Time1:18:15.80Pace7:49.58
10 total. Paced Stephen in a 2 mile downhill tempo. He ran 12:23. Started out in 2:55 for the first 0.5, then kept fading. Benjamin helped me pace him.
Leg 1:
Distance1.250Time10:29.60Pace8:23.68ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time12:23.50Pace6:11.75ZoneThreshold Miles
Pacing Stephen.
Leg 3:
Distance1.750Time13:49.00Pace7:53.71ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time24:02.30Pace8:00.77ZoneEasy Miles
Probably with Benjamin.
Leg 5:
Distance2.000Time17:31.40Pace8:45.70ZoneEasy Miles
I think this was with William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.020.003.000.0014.02

Fast Running Friend Workout - 2025-10-18 07:53:11
Workout Totals: Distance14.020Time1:49:51.60Pace7:50.16
14 total. Did a tempo run with Chad and Matthew. We pulled Chad through the first 2 miles in 12:12, then sped up. Matthew ran 18:04(5:52), I got 18:09(5:57), Chad 12:26(6:14).

Benjamin did 5 in 27:13 with uphill finish. He stumbled but was still able to run 5:53 for the last mile.
Leg 1:
Distance1.000Time8:13.80Pace8:13.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:09.60Pace6:03.20ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.020Time16:39.10Pace8:14.60ZoneEasy Miles
To the house.
Leg 4:
Distance2.000Time15:57.10Pace7:58.55ZoneEasy Miles
Do not remember who I ran this with.
Leg 5:
Distance2.000Time16:53.20Pace8:26.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance3.000Time26:00.90Pace8:40.30ZoneEasy Miles
With Benjamin and William.
Leg 7:
Distance1.000Time7:57.90Pace7:57.90ZoneEasy Miles
Part with Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 20, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.003.000.000.0011.00

Fast Running Friend Workout - 2025-10-20 08:18:42
Workout Totals: Distance11.000Time1:26:28.20Pace7:51.65
11 total. Some quicker miles. Paced Julia to a sub-9:00 mile - 8:58, her first sub-9:00 since she gave birth.
Leg 1:
Distance5.000Time39:06.40Pace7:49.28ZoneEasy Miles
With Benjamin.
Leg 2:
Distance3.000Time21:43.20Pace7:14.40ZoneMarathon Pace Miles
With Matthew.
Leg 3:
Distance2.000Time16:40.10Pace8:20.05ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4:
Distance1.000Time8:58.50Pace8:58.50ZoneEasy Miles
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-10-21 08:26:03
Workout Totals: Distance10.000Time1:16:35.50Pace7:39.55
10 total. Easy pace.
Leg 1:
Distance5.000Time37:36.50Pace7:31.30ZoneEasy Miles
With Benjamin.
Leg 2:
Distance3.000Time22:24.60Pace7:28.20ZoneEasy Miles
With Matthew.
Leg 3:
Distance2.000Time16:34.40Pace8:17.20ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 22, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-10-22 09:33:20
Workout Totals: Distance10.000Time1:18:19.80Pace7:49.98
10 total. Did a 3 mile tempo down the canyon in 17:56. Matthew ran 18:00 - fell back with 0.75 to go, but held on. Benjamin paced us. Splits 5:56, 6:03, 5:57. Happy to crack sub-6:00 pace on that course one more time.
Leg 1:
Distance1.500Time12:33.10Pace8:22.07ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:56.80Pace5:58.93ZoneThreshold Miles
Tempo run.
Leg 3:
Distance1.500Time13:24.90Pace8:56.60ZoneEasy Miles
To the car.
Leg 4:
Distance3.000Time26:32.80Pace8:50.93ZoneEasy Miles
With William and Benjamin.
Leg 5:
Distance1.000Time7:52.20Pace7:52.20ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.001.520.009.57

Fast Running Friend Workout - 2025-10-23 10:04:58
Workout Totals: Distance9.570Time1:17:17.30Pace8:04.57
10 total. We did a rabbit chase for 2 miles. Mary and Leigha started together with Matthew as the pacer, then Bella 1 minute later, and then Stephen and myself as his pacer. It ended up being a close race with Stephen winning it with 12:09 - a new PR for the course, splits 6:07,6:02. Bella also got a PR of 13:09, and Leigha ran 14:25, also a PR. Mary was not having a godd day physically and mentally and ran 17:09.
Leg 1:
Distance0.550Time5:19.60Pace9:41.09ZoneEasy Miles
Warm-up..
Leg 2:
Distance1.520Time12:09.80Pace8:00.13ZoneThreshold Miles
Tempo run with Stephen.
Leg 3:
Distance0.500Time5:12.00Pace10:24.00ZoneEasy Miles
To the car with the kids.
Leg 4:
Distance2.000Time15:48.80Pace7:54.40ZoneEasy Miles
Don't remember much about this.
Leg 5:
Distance5.000Time38:47.10Pace7:45.42ZoneEasy Miles
Alone.

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

Fast Running Friend Workout - 2025-10-24 08:34:20
Workout Totals: Distance10.000Time1:18:29.30Pace7:50.93
10 total. Easy pace. Mary redeemed herself and ran 15:35 for the 2 miles down the canyon.
Leg 1:
Distance1.000Time7:53.20Pace7:53.20ZoneEasy Miles
Alone.
Leg 2:
Distance0.480Time4:31.90Pace9:26.46ZoneEasy Miles
Warm-up.
Leg 3:
Distance2.000Time15:35.50Pace7:47.75ZoneEasy Miles
Mary's redemption run.
Leg 4:
Distance1.520Time11:48.70Pace7:46.25ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time7:44.50Pace7:44.50ZoneEasy Miles
Don't remember much about this.
Leg 6:
Distance4.000Time30:55.50Pace7:43.88ZoneEasy Miles
The rest of the distance alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.020.003.000.0010.02

Fast Running Friend Workout - 2025-10-25 06:51:51
Workout Totals: Distance10.020Time1:15:37.60Pace7:32.85
10 total. Paced Chad in a 3 mile tempo down the canyon. It was dark so we ended up running slower. The time was 18:45. Matthew and Benjamin were helping as well. Matthew sped up at the end and ran 18:39.
Leg 1:
Distance1.000Time8:49.00Pace8:49.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:45.30Pace6:15.10ZoneThreshold Miles
3 mile tempo pacing Chad
Leg 3:
Distance2.020Time16:51.80Pace8:20.89ZoneEasy Miles
To the house with Matthew and Benjamin, part with Chad.
Leg 4:
Distance4.000Time31:11.50Pace7:47.88ZoneEasy Miles
I think I ran part of this with Benjamin and part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 27, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.000.009.50

Fast Running Friend Workout - 2025-10-27 17:57:34
Workout Totals: Distance9.500Time1:16:16.00Pace8:01.68
9.5 miles in Washington, DC.
Leg 1:
Distance9.500Time1:16:16.00Pace8:01.68ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 28, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-10-28 03:40:17
Workout Totals: Distance8.000Time1:04:37.10Pace8:04.64
In Washington, DC. 8 total.
Leg 1:
Distance8.000Time1:04:37.10Pace8:04.64ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fast Running Friend Workout - 2025-10-29 04:22:24
Workout Totals: Distance4.000Time32:01.30Pace8:00.32
In Washington, DC. The fatigue got to me and I started feeling strange. Shivers, urination every 30 minutes. Found the strength to run, though, but only 4 miles.
Leg 1:
Distance4.000Time32:01.30Pace8:00.32ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Oct 30, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.000.000.000.004.00

Fast Running Friend Workout - 2025-10-30 19:26:55
Workout Totals: Distance4.000Time34:02.90Pace8:30.72
Got home. Slept for a while. Ran in the evening. 3 with William. His pace did not feel slow. Wanted to see if still could run sub-8:00 and I was able to, but it required focus.
Leg 1:
Distance3.000Time26:21.10Pace8:47.03ZoneEasy Miles
Leg 2:
Distance1.000Time7:41.80Pace7:41.80ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Oct 31, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2025-10-31 09:53:16
Workout Totals: Distance7.000Time47:25.90Pace6:46.56
8 total. Felt better. Not 100%, but at least sub-8:00 pace was natural again.
Leg 1:
Distance2.000Time15:33.40Pace7:46.70ZoneEasy Miles
With Benjamin.
Leg 2:
Distance1.000Time7:14.80Pace7:14.80ZoneEasy Miles
With Matthew.
Leg 3:
Distance4.000Time24:37.70Pace6:09.43ZoneEasy Miles
With Benjamin and William, if I remember right.

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
236.794.0021.520.00262.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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