Breaking the Wall

January 2025

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	671.83
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:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
632.24	4.00	30.48	5.11	671.83

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

Wed, Jan 01, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-01 14:16:49
Workout Totals: Distance8.000Time1:11:41.50Pace8:57.69
Another 8, 5+3. Maintaining 9:00 pace.
Leg 1: Distance5.000Time44:29.80Pace8:53.96ZoneEasy Miles
Leg 2: Distance3.000Time27:11.70Pace9:03.90ZoneEasy Miles

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

Thu, Jan 02, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-02 13:59:26
Workout Totals: Distance8.000Time1:11:04.00Pace8:53.00
8 total, 5+3 - sub-9:00 pace.
Leg 1: Distance5.000Time44:49.30Pace8:57.86ZoneEasy Miles
Leg 2: Distance3.000Time26:14.70Pace8:44.90ZoneEasy Miles

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

Fri, Jan 03, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-03 17:08:28
Workout Totals: Distance8.000Time1:06:24.30Pace8:18.04
8 total, 5+3. Starting to move faster. 8:20 average. In the 3 closed with a 7:55 mile at the end, first sub-8:00 since the surgery. Focusing on keeping the abs relaxed, zero level pain in the surgery-affected areas, and no impact shock. This is achieved with a funny looking shuffle that would not qualify as a walk, but would not be something I would call running either. The quads are working at half power, however the gluts and the hamstrings are engaged at near race effort.
Leg 1: Distance5.000Time41:42.00Pace8:20.40ZoneEasy Miles
Leg 2: Distance3.000Time24:42.30Pace8:14.10ZoneEasy Miles

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

Sat, Jan 04, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-04 16:31:32
Workout Totals: Distance8.000Time1:05:33.00Pace8:11.62
8 total, 5+3. Did 8:10 average in the 5, and then 8:13 in the 3.
Leg 1: Distance5.000Time40:52.90Pace8:10.58ZoneEasy Miles
Leg 2: Distance3.000Time24:40.10Pace8:13.37ZoneEasy Miles

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

Tue, Jan 07, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-07 17:25:21
Workout Totals: Distance8.000Time1:04:37.90Pace8:04.74
Did 5+3, sub-8:00 pace in the 5.
Leg 1: Distance5.000Time39:56.80Pace7:59.36ZoneEasy Miles
Leg 2: Distance3.000Time24:41.10Pace8:13.70ZoneEasy Miles

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

Wed, Jan 08, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-08 11:23:49
Workout Totals: Distance8.000Time1:09:52.50Pace8:44.06
Did 8 total. Ventured into the canyon for the first time since the surgery. Was able to run with Mary, Bella, and Leigha down the canyon. Felt OK. However, when I started running/shuffling on my own, I was just barely sub-9:00 - had a hard time with the new terrain. In the evening I was able to move at a good speed - 8:12 average doing 3 miles on the big boy course.
Leg 1: Distance2.000Time18:25.50Pace9:12.75ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 2: Distance3.000Time26:48.80Pace8:56.27ZoneEasy Miles
Leg 3: Distance3.000Time24:38.20Pace8:12.73ZoneEasy Miles

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

Thu, Jan 09, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-09 17:51:43
Workout Totals: Distance8.000Time1:03:51.10Pace7:58.89
8 total with William. Was able to average sub-8:00.
Leg 1: Distance8.000Time1:03:51.10Pace7:58.89ZoneEasy Miles

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

Fri, Jan 10, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-10 13:39:29
Workout Totals: Distance8.000Time1:05:36.40Pace8:12.05
8 total. Was able to run sub-8:00 when I ran alone.
Leg 1: Distance2.000Time17:53.90Pace8:56.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance6.000Time47:42.50Pace7:57.08ZoneEasy Miles
Alone.

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

Sat, Jan 11, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-11 17:01:10
Workout Totals: Distance8.000Time1:07:47.00Pace8:28.38
8 total. Snow today.
Leg 1: Distance2.000Time18:51.20Pace9:25.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance6.000Time48:55.80Pace8:09.30ZoneEasy Miles
Alone.

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

Mon, Jan 13, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-13 09:32:46
Workout Totals: Distance8.000Time1:07:26.60Pace8:25.82
8 total.
Leg 1: Distance6.000Time49:10.20Pace8:11.70ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance2.000Time18:16.40Pace9:08.20ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Tue, Jan 14, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-01-14 10:03:09
Workout Totals: Distance8.000Time1:05:11.60Pace8:08.95
8 total.
Leg 1: Distance6.000Time47:38.00Pace7:56.33ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance2.000Time17:33.60Pace8:46.80ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Wed, Jan 15, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Fast Running Friend Workout - 2025-01-15 09:06:17
Workout Totals: Distance9.000Time1:17:48.90Pace8:38.77
Total of 9 miles. Most I've run since the surgery.
Leg 1: Distance2.000Time20:56.10Pace10:28.05ZoneEasy Miles
With Sarah.
Leg 2: Distance5.000Time38:50.80Pace7:46.16ZoneEasy Miles
With Matthew.
Leg 3: Distance2.000Time18:02.00Pace9:01.00ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Thu, Jan 16, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-16 09:58:42
Workout Totals: Distance10.000Time1:19:30.80Pace7:57.08
10 total. Most I have run since the surgery. Was able to run 6:43 mile uphill at the end of the morning run. First sub-7:00 since the surgery.
Leg 1: Distance5.000Time39:38.10Pace7:55.62ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time22:23.90Pace7:27.97ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:28.80Pace8:44.40ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Fri, Jan 17, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-17 09:41:46
Workout Totals: Distance10.000Time1:21:11.00Pace8:07.10
10 total.
Leg 1: Distance5.000Time39:56.90Pace7:59.38ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:48.40Pace7:56.13ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:25.70Pace8:42.85ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Sat, Jan 18, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2025-01-18 16:05:57
Workout Totals: Distance12.000Time1:46:36.80Pace8:53.07
12 total. Longest run since the surgery. Lots of snow today, could not move very fast.
Leg 1: Distance2.000Time19:31.70Pace9:45.85ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 2: Distance2.000Time18:00.90Pace9:00.45ZoneEasy Miles
With Mary and Matthew.
Leg 3: Distance4.000Time34:17.10Pace8:34.27ZoneEasy Miles
With Matthew.
Leg 4: Distance4.000Time34:47.10Pace8:41.77ZoneEasy Miles
Alone.

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

Mon, Jan 20, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-20 13:54:53
Workout Totals: Distance10.000Time1:21:57.00Pace8:11.70
10 total. Easy pace.
Leg 1: Distance2.000Time17:56.30Pace8:58.15ZoneEasy Miles
With Mary, Bella, Leigha, Benjamin, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:04:00.70Pace8:00.09ZoneEasy Miles
With Benjamin. Part with William and Matthew.

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

Tue, Jan 21, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2025-01-21 15:58:18
Workout Totals: Distance10.000Time1:16:53.60Pace7:41.36
10 total. Did my first tempo run after the surgery. It went better than I expected. I was able run the first mile in 6:15, in the second mile I started feeling a lack of endurance, but still managed 6:23. Benjamin paced me.
Leg 1: Distance5.000Time39:43.80Pace7:56.76ZoneEasy Miles
Warm-up
Leg 2: Distance2.000Time12:38.40Pace6:19.20ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.000Time24:31.40Pace8:10.47ZoneEasy Miles
Distance/cool-down.

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

Wed, Jan 22, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-22 15:47:15
Workout Totals: Distance10.000Time1:18:43.80Pace7:52.38
10 total. Somewhat easy pace. Sub-8:00 is no longer exactly easy after the surgery. But I still set it as a target more or less to try to rebuild the endurance.
Leg 1: Distance2.000Time17:15.70Pace8:37.85ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance3.000Time22:57.10Pace7:39.03ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time38:31.00Pace7:42.20ZoneEasy Miles
Alone.

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

Thu, Jan 23, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2025-01-23 14:03:06
Workout Totals: Distance10.000Time1:17:09.00Pace7:42.90
10 total. Did a 2 mile tempo down the canyon in 12:28 (6:05, 6:23). Benjamin and Matthew paced me. Benjamin then added a mile in 4:57. Feeling the lack of endurance. First quarter was 87, then kept slowing down, felt I was not getting enough oxygen.
Leg 1: Distance0.980Time8:07.40Pace8:17.35ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:28.60Pace6:14.30ZoneThreshold Miles
tempo run
Leg 3: Distance2.020Time16:29.60Pace8:09.90ZoneEasy Miles
Back to the car.
Leg 4: Distance5.000Time40:03.40Pace8:00.68ZoneEasy Miles
More distance with Benjamin.

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

Fri, Jan 24, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-24 14:55:31
Workout Totals: Distance10.000Time1:20:55.70Pace8:05.57
10 total. Easy pace.
Leg 1: Distance1.000Time7:47.60Pace7:47.60ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time17:29.50Pace8:44.75ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance7.000Time55:38.60Pace7:56.94ZoneEasy Miles
Alone.

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

Sat, Jan 25, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.60	0.00	0.00	3.11	6.71

Fast Running Friend Workout - 2025-01-25 09:28:36
Workout Totals: Distance6.707Time53:24.80Pace7:57.83
Salt Lake Track Club 5 K, 20:42, 47th overall, will write the details later.
Leg 1: Distance2.200Time18:30.70Pace8:24.86ZoneEasy Miles
Warm-up.
Leg 2: Distance4.507Time34:54.10Pace7:44.63
Race, then pacing Sarah.
Split 1:Distance3.107Time20:44.30Pace6:40.48ZoneVO2 Max Miles Cumilative:Distance3.107Time20:44.30Pace6:40.48
Split 2:Distance1.400Time14:09.80Pace10:07.00ZoneEasy Miles Cumilative:Distance4.507Time34:54.10Pace7:44.63

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

Mon, Jan 27, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-27 17:01:15
Workout Totals: Distance10.000Time1:21:06.00Pace8:06.60
10 total, easy pace.
Leg 1: Distance1.000Time7:48.00Pace7:48.00ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time18:16.50Pace9:08.25ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance7.000Time55:01.50Pace7:51.64ZoneEasy Miles
Alone.

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

Tue, Jan 28, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-28 10:30:55
Workout Totals: Distance10.000Time1:23:24.40Pace8:20.44
10 total. Easy pace.
Leg 1: Distance5.000Time39:39.30Pace7:55.86ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance3.000Time25:49.60Pace8:36.53ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:55.50Pace8:57.75ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Wed, Jan 29, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-29 16:31:56
Workout Totals: Distance10.000Time1:20:11.60Pace8:01.16
10 total. Easy pace.
Leg 1: Distance2.000Time17:28.60Pace8:44.30ZoneEasy Miles
With Stephen, Matthew, Leigha, Mary, and Bella.
Leg 2: Distance3.000Time23:21.40Pace7:47.13ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance5.000Time39:21.60Pace7:52.32ZoneEasy Miles
Alone.

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

Thu, Jan 30, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-30 15:19:35
Workout Totals: Distance10.000Time1:19:57.80Pace7:59.78
10 total. Easy pace.
Leg 1: Distance1.000Time7:37.90Pace7:37.90ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:33.40Pace8:46.70ZoneEasy Miles
With Leigha and the gang.
Leg 3: Distance3.000Time23:07.60Pace7:42.53ZoneEasy Miles
With Stephen and Matthew.
Leg 4: Distance4.000Time31:38.90Pace7:54.73ZoneEasy Miles
Alone.

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

Fri, Jan 31, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-01-31 12:58:42
Workout Totals: Distance10.000Time1:19:51.60Pace7:59.16
10 total. Easy pace.
Leg 1: Distance2.000Time17:45.40Pace8:52.70ZoneEasy Miles
With Leigha, Mary, Bella, Matthew, and Stephen.
Leg 2: Distance3.000Time22:52.50Pace7:37.50ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance5.000Time39:13.70Pace7:50.74ZoneEasy Miles
Alone - or maybe with Benjamin.

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

Sat, Feb 01, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	2.00	0.00	12.04

Fast Running Friend Workout - 2025-02-01 11:12:19
Workout Totals: Distance12.040Time1:35:33.80Pace7:56.23
12 total. Did a 2 mile tempo down the canyon in 12:29. Splits 6:13, 6:16. More even, but still struggled in the second mile. The endurance is still not there. Matthew paced me, then finished with a 5:51 mile. Stephen ran the first mile. Benjamin did 2x3 somewhere around 15:30 on each.
Leg 1: Distance0.980Time7:50.50Pace8:00.10ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:29.40Pace6:14.70ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.060Time25:44.30Pace8:24.67ZoneEasy Miles
To the house.
Leg 4: Distance4.000Time32:00.70Pace8:00.18ZoneEasy Miles
More distance.
Leg 5: Distance2.000Time17:28.90Pace8:44.45ZoneEasy Miles
With Leigha, Mary, and Bella.

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

Mon, Feb 03, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-03 15:43:45
Workout Totals: Distance10.000Time1:19:40.50Pace7:58.05
10 total. Easy pace.
Leg 1: Distance2.000Time15:29.70Pace7:44.85ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:39.10Pace8:49.55ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance6.000Time46:31.70Pace7:45.28ZoneEasy Miles
With Benjamin.

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

Tue, Feb 04, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-04 17:53:43
Workout Totals: Distance10.000Time1:19:32.10Pace7:57.21
10 total. Easy pace.
Leg 1: Distance10.000Time1:19:32.10Pace7:57.21ZoneEasy Miles

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

Wed, Feb 05, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-05 18:15:18
Workout Totals: Distance10.000Time1:20:48.30Pace8:04.83
10 total. Easy pace.
Leg 1: Distance8.000Time1:02:46.50Pace7:50.81ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time18:01.80Pace9:00.90ZoneEasy Miles
With Leigha.

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

Thu, Feb 06, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-06 15:33:51
Workout Totals: Distance10.000Time1:18:55.00Pace7:53.50
10 total. Did a mile pickup in 6:04. This was all I had. Could not get enough oxygen to the legs. Probably due to post-surgery circulation disruption.
Leg 1: Distance2.000Time17:09.60Pace8:34.80ZoneEasy Miles
With Leigha, part with Bella.
Leg 2: Distance8.000Time1:01:45.40Pace7:43.17
Split 1:Distance0.500Time4:05.40Pace8:10.80ZoneEasy Miles Cumilative:Distance0.500Time4:05.40Pace8:10.80
Split 2:Distance1.000Time6:04.30Pace6:04.30ZoneEasy Miles Cumilative:Distance1.500Time10:09.70Pace6:46.47
Split 3:Distance6.500Time51:35.70Pace7:56.26ZoneEasy Miles Cumilative:Distance8.000Time1:01:45.40Pace7:43.17

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

Fri, Feb 07, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-02-07 16:23:07
Workout Totals: Distance8.000Time1:05:11.10Pace8:08.89
Total of 8. A bit of a pre-race taper.
Leg 1: Distance2.000Time17:36.80Pace8:48.40ZoneEasy Miles
With Leigha
Leg 2: Distance6.000Time47:34.30Pace7:55.72ZoneEasy Miles
With Benjamin.

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

Sat, Feb 08, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.66	0.00	6.16	0.00	10.82

Fast Running Friend Workout - 2025-02-08 09:32:35
Workout Totals: Distance10.821Time1:23:06.70Pace7:40.84
Salt Lake Track Club Winter Series 10 K, 42:07 Details later when I find some time...
Leg 1: Distance2.000Time16:50.40Pace8:25.20ZoneEasy Miles
Warm-up.
Leg 2: Distance6.821Time47:24.60Pace6:57.04
Race + pacing Stephen.
Split 1:Distance1.000Time6:23.80Pace6:23.80ZoneThreshold Miles Cumilative:Distance1.000Time6:23.80Pace6:23.80
Split 2:Distance1.000Time6:38.60Pace6:38.60ZoneThreshold Miles Cumilative:Distance2.000Time13:02.40Pace6:31.20
Split 3:Distance1.950Time12:58.90Pace6:39.44ZoneThreshold Miles Cumilative:Distance3.950Time26:01.30Pace6:35.27
Split 4:Distance2.209Time16:05.50Pace7:17.08ZoneThreshold Miles Cumilative:Distance6.159Time42:06.80Pace6:50.26
Split 5:Distance0.662Time5:17.80Pace8:00.06ZoneEasy Miles Cumilative:Distance6.821Time47:24.60Pace6:57.04

Leg 3: Distance2.000Time18:51.70Pace9:25.85ZoneEasy Miles
Cool-down.

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

Mon, Feb 10, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-10 16:42:22
Workout Totals: Distance10.000Time1:21:04.30Pace8:06.43
10 total. I developed a swelling on the right Achiles tendon. Last week it bothered me, but I did not think it was a big deal. Today it kept getting progressively worse slowing me down to 9:00 pace the end.
Leg 1: Distance2.000Time15:42.60Pace7:51.30ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 2: Distance3.000Time24:00.80Pace8:00.27ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance5.000Time41:20.90Pace8:16.18ZoneEasy Miles
Alone.

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

Tue, Feb 11, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-11 19:49:16
Workout Totals: Distance10.000Time1:20:02.20Pace8:00.22
Did 1:20 on the eliptical, figuring worth about 10 miles of running. My first official workout on the elliptical at the age of 51 after 40 years of running.
Leg 1: Distance10.000Time1:20:02.20Pace8:00.22ZoneEasy Miles
Elipticial.

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

Thu, Feb 13, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-13 18:02:50
Workout Totals: Distance10.000Time1:20:08.00Pace8:00.80
Did 80 minutes on the elliptical, counting this as 10 miles.
Leg 1: Distance10.000Time1:20:08.00Pace8:00.80ZoneEasy Miles

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

Fri, Feb 14, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2025-02-14 17:53:28
Workout Totals: Distance10.000Time1:18:34.10Pace7:51.41
Tried running to day for 2 miles + equivallent of 8 on the elliptical.
Leg 1: Distance2.000Time16:02.10Pace8:01.05ZoneEasy Miles
Elliptical
Leg 2: Distance2.000Time14:01.70Pace7:00.85ZoneThreshold Miles
On the indoor track at Orem Rec.
Leg 3: Distance6.000Time48:30.30Pace8:05.05ZoneEasy Miles
Elliptical.

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

Sat, Feb 15, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-15 15:57:20
Workout Totals: Distance10.000Time1:20:27.70Pace8:02.77
Ran 6, and did 4 mile equivalent on the ellpitical. Total of 10.
Leg 1: Distance1.000Time9:57.70Pace9:57.70ZoneEasy Miles
With Mary and Leigha
Leg 2: Distance2.000Time15:43.60Pace7:51.80ZoneEasy Miles
With Bella.
Leg 3: Distance3.000Time22:43.80Pace7:34.60ZoneEasy Miles
Alone.
Leg 4: Distance4.000Time32:02.60Pace8:00.65ZoneEasy Miles
Elliptical

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

Mon, Feb 17, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-17 16:17:43
Workout Totals: Distance10.000Time1:18:45.80Pace7:52.58
Total of 10. 7 running, and 3 on the elliptical.
Leg 1: Distance2.000Time15:38.20Pace7:49.10ZoneEasy Miles
With Bella.
Leg 2: Distance5.000Time39:05.20Pace7:49.04ZoneEasy Miles
Alone.
Leg 3: Distance3.000Time24:02.40Pace8:00.80ZoneEasy Miles
Elliptical

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

Tue, Feb 18, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-18 17:11:22
Workout Totals: Distance10.000Time1:19:36.50Pace7:57.65
8 running and 3 on the elliptical, total of 10.
Leg 1: Distance5.000Time39:38.40Pace7:55.68ZoneEasy Miles
Don't remember if I ran this alone or with the kids.
Leg 2: Distance3.000Time24:02.50Pace8:00.83ZoneEasy Miles
Elliptical.
Leg 3: Distance2.000Time15:55.60Pace7:57.80ZoneEasy Miles
With Bella.

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

Wed, Feb 19, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-19 15:58:38
Workout Totals: Distance10.000Time1:18:53.40Pace7:53.34
Total of 10, 7 running and 3 on the elliptical.
Leg 1: Distance7.000Time54:50.40Pace7:50.06ZoneEasy Miles
Alone.
Leg 2: Distance3.000Time24:03.00Pace8:01.00ZoneEasy Miles
Elliptical.

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

Thu, Feb 20, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-20 18:31:04
Workout Totals: Distance10.000Time1:21:23.90Pace8:08.39
8 running and 2 on the elliptical.
Leg 1: Distance3.000Time25:30.40Pace8:30.13ZoneEasy Miles
This might have been with William.
Leg 2: Distance5.000Time39:51.30Pace7:58.26ZoneEasy Miles
This one probably alone.
Leg 3: Distance2.000Time16:02.20Pace8:01.10ZoneEasy Miles
Elliptical, I think.

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

Fri, Feb 21, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2025-02-21 15:21:16
Workout Totals: Distance8.000Time1:04:19.30Pace8:02.41
8 total. All running. Mini-taper for the race tomorrow.
Leg 1: Distance6.000Time46:47.30Pace7:47.88ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:48.80Pace9:48.80ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time7:43.20Pace7:43.20ZoneEasy Miles
With Bella.

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

Sat, Feb 22, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
2.10	0.00	9.32	0.00	11.42

Fast Running Friend Workout - 2025-02-22 08:29:54
Workout Totals: Distance11.421Time1:22:11.10Pace7:11.76
Salt Lake Track Club 15K, 1:04:58. Still had the achilles swelling, and was also still regaining endurance after the hernia surgery, so there was a significant loss of pace after the first three miles, and more in the last three, which I was expecting. Will write more about the race later.
Leg 1: Distance2.100Time17:11.90Pace8:11.38ZoneEasy Miles
Warm-up.
Leg 2: Distance9.321Time1:04:59.20Pace6:58.32
Split 1:Distance1.000Time6:28.80Pace6:28.80ZoneThreshold Miles Cumilative:Distance1.000Time6:28.80Pace6:28.80
Split 2:Distance1.000Time6:38.90Pace6:38.90ZoneThreshold Miles Cumilative:Distance2.000Time13:07.70Pace6:33.85
Split 3:Distance1.000Time6:53.70Pace6:53.70ZoneThreshold Miles Cumilative:Distance3.000Time20:01.40Pace6:40.47
Split 4:Distance1.000Time7:01.40Pace7:01.40ZoneThreshold Miles Cumilative:Distance4.000Time27:02.80Pace6:45.70
Split 5:Distance1.000Time7:05.40Pace7:05.40ZoneThreshold Miles Cumilative:Distance5.000Time34:08.20Pace6:49.64
Split 6:Distance1.000Time7:04.10Pace7:04.10ZoneThreshold Miles Cumilative:Distance6.000Time41:12.30Pace6:52.05
Split 7:Distance1.000Time6:59.10Pace6:59.10ZoneThreshold Miles Cumilative:Distance7.000Time48:11.40Pace6:53.06
Split 8:Distance1.000Time7:14.90Pace7:14.90ZoneThreshold Miles Cumilative:Distance8.000Time55:26.30Pace6:55.79
Split 9:Distance1.000Time7:17.60Pace7:17.60ZoneThreshold Miles Cumilative:Distance9.000Time1:02:43.90Pace6:58.21
Split 10:Distance0.321Time2:15.30Pace7:01.50ZoneThreshold Miles Cumilative:Distance9.321Time1:04:59.20Pace6:58.32

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

Mon, Feb 24, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-24 14:26:50
Workout Totals: Distance10.000Time1:19:34.20Pace7:57.42
10 total, easy pace.
Leg 1: Distance8.000Time1:02:17.00Pace7:47.12ZoneEasy Miles
With Benjamin if I remember right.
Leg 2: Distance1.000Time9:41.40Pace9:41.40ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:35.80Pace7:35.80ZoneEasy Miles
With Bella.

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

Tue, Feb 25, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-25 13:25:26
Workout Totals: Distance10.000Time1:22:05.20Pace8:12.52
10 total, easy pace.
Leg 1: Distance5.000Time39:53.80Pace7:58.76ZoneEasy Miles
Don't remember much about this part.
Leg 2: Distance2.000Time17:59.90Pace8:59.95ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance3.000Time24:11.50Pace8:03.83ZoneEasy Miles
Do not remember much about this part.

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

Wed, Feb 26, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	3.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-26 10:01:21
Workout Totals: Distance10.000Time1:18:44.90Pace7:52.49
10 total. Did 3 miles out and back from the house in 21:54, which would have been an easy pace before surgery, but now it is more of a workout pace.
Leg 1: Distance5.000Time39:03.50Pace7:48.70ZoneEasy Miles
With Benjamin and Matthew, I think part with Stephen.
Leg 2: Distance3.000Time21:54.20Pace7:18.07ZoneMarathon Pace Miles
With Benjamin.
Leg 3: Distance2.000Time17:47.20Pace8:53.60ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Thu, Feb 27, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-27 09:52:20
Workout Totals: Distance10.000Time1:21:54.50Pace8:11.45
10 total, easy pace.
Leg 1: Distance5.000Time39:49.10Pace7:57.82ZoneEasy Miles
I think this was with Benjamin and Matthew.
Leg 2: Distance3.000Time23:29.90Pace7:49.97ZoneEasy Miles
With Benjamin, if I remember right.
Leg 3: Distance2.000Time18:35.50Pace9:17.75ZoneEasy Miles
With Leigha.

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

Fri, Feb 28, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-02-28 16:19:09
Workout Totals: Distance10.000Time1:22:02.00Pace8:12.20
10 total, easy pace.
Leg 1: Distance2.000Time19:01.20Pace9:30.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance8.000Time1:03:00.80Pace7:52.60ZoneEasy Miles
Probably I ran this alone.

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

Sat, Mar 01, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2025-03-01 11:03:17
Workout Totals: Distance12.000Time1:37:54.40Pace8:09.53
First run as a grandfather. Jenny gave birth to a baby girl. Her name is Eleanor. 12 total. Paced Bella in the mile time trial along with Stephen and Matthew. She ran 6:37.4, a new PR. The pacing was even.
Leg 1: Distance1.000Time9:46.80Pace9:46.80ZoneEasy Miles
To the track.
Leg 2: Distance1.000Time6:37.40Pace6:37.40ZoneVO2 Max Miles
Paced Bella in the mile.
Leg 3: Distance1.000Time10:44.80Pace10:44.80ZoneEasy Miles
Back home with Leigha.
Leg 4: Distance3.000Time23:54.40Pace7:58.13ZoneEasy Miles
Probably with Stephen and Matthew.
Leg 5: Distance6.000Time46:51.00Pace7:48.50ZoneEasy Miles
Alone.

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

Mon, Mar 03, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	3.00	0.00	10.00

Fast Running Friend Workout - 2025-03-03 16:32:37
Workout Totals: Distance10.000Time1:18:38.80Pace7:51.88
10 total. Did a 3 mile tempo run with Benjamin and Matthew from the fountain to the house. Matthew's assignment was to run away from me in the last uphill mile which he did. I was able to run 19:34, which would have been on pace for about 20:17 5 K, faster than what I ran in the race. Last uphill mile was very hard. But at least I kept up decent pace for the first 2. The splits were 6:16, 6:26, 6:51. Matthew got 19:07, his fastest time on this course.
Leg 1: Distance3.000Time23:54.00Pace7:58.00ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:34.40Pace6:31.47ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.000Time16:45.60Pace8:22.80ZoneEasy Miles
Cool-down.
Leg 4: Distance1.000Time10:41.60Pace10:41.60ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time7:43.20Pace7:43.20ZoneEasy Miles
With Mary and Bella.

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

Tue, Mar 04, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-04 10:50:52
Workout Totals: Distance10.000Time1:18:08.30Pace7:48.83
10 total, easy pace.
Leg 1: Distance5.000Time39:13.00Pace7:50.60ZoneEasy Miles
With Matthew.
Leg 2: Distance5.000Time38:55.30Pace7:47.06ZoneEasy Miles
Alone.

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

Wed, Mar 05, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-05 18:01:50
Workout Totals: Distance10.000Time1:19:05.80Pace7:54.58
10 total, easy pace.
Leg 1: Distance10.000Time1:19:05.80Pace7:54.58ZoneEasy Miles
I think I ran this alone.

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

Thu, Mar 06, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	1.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-06 15:09:27
Workout Totals: Distance10.000Time1:20:13.00Pace8:01.30
10 total. Mostly easy pace.
Leg 1: Distance5.000Time38:55.70Pace7:47.14ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:54.00Pace7:58.00ZoneEasy Miles
Leg 3: Distance1.000Time10:05.00Pace10:05.00ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:18.30Pace7:18.30ZoneMarathon Pace Miles
Alone.

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

Fri, Mar 07, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-07 14:56:38
Workout Totals: Distance10.000Time1:20:27.40Pace8:02.74
10 total. Easy pace.
Leg 1: Distance8.000Time1:03:05.90Pace7:53.24ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:36.40Pace9:36.40ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:45.10Pace7:45.10ZoneEasy Miles
With Bella.

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

Sat, Mar 08, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2025-03-08 08:46:27
Workout Totals: Distance12.000Time1:35:11.60Pace7:55.97
12 total. Did 2 miles down the canyon in 12:17. Splits 6:08, 6:09. Fastest time since the surgery. Matthew struggled today, could not keep up with me. Stephen ran the first mile with us. Matthew finished in 12:29.
Leg 1: Distance0.980Time7:59.20Pace8:08.98ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:17.90Pace6:08.95ZoneThreshold Miles
Tempo run
Leg 3: Distance7.020Time56:49.20Pace8:05.64ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time9:41.30Pace9:41.30ZoneEasy Miles
With Leigha.
Leg 5: Distance1.000Time8:24.00Pace8:24.00ZoneEasy Miles
With Mary and Bella.

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

Mon, Mar 10, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-10 10:22:00
Workout Totals: Distance10.000Time1:20:29.80Pace8:02.98
10 total. Easy pace.
Leg 1: Distance8.000Time1:02:50.20Pace7:51.27ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time9:43.30Pace9:43.30ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:56.30Pace7:56.30ZoneEasy Miles
With Mary and Bella.

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

Tue, Mar 11, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-11 17:25:30
Workout Totals: Distance10.000Time1:19:46.50Pace7:58.65
10 total. Easy pace.
Leg 1: Distance10.000Time1:19:46.50Pace7:58.65ZoneEasy Miles
Alone.

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

Wed, Mar 12, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-12 10:42:09
Workout Totals: Distance10.000Time1:24:37.20Pace8:27.72
10 total. Easy pace.
Leg 1: Distance5.000Time39:41.70Pace7:56.34ZoneEasy Miles
With Bejamin, Stephen, and Matthew - if I remember right.
Leg 2: Distance3.000Time26:32.00Pace8:50.67ZoneEasy Miles
I think this was with William and Benjamin.
Leg 3: Distance2.000Time18:23.50Pace9:11.75ZoneEasy Miles
With Leigha.

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

Thu, Mar 13, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	1.00	10.00

Fast Running Friend Workout - 2025-03-13 10:08:32
Workout Totals: Distance10.000Time1:23:19.60Pace8:19.96
10 total. Did a fast mile down the canyon in 5:53.8. This is my first sub-6:00 mile since the surgery. Stephen ran it in 5:52, Matthew in 5:34.
Leg 1: Distance3.000Time24:22.70Pace8:07.57ZoneEasy Miles
Warm-up.
Leg 2: Distance1.000Time5:53.80Pace5:53.80ZoneVO2 Max Miles
Fast mile down the canyon.
Leg 3: Distance2.000Time17:34.50Pace8:47.25ZoneEasy Miles
To the house.
Leg 4: Distance2.000Time15:58.60Pace7:59.30ZoneEasy Miles
I think this was with Benjamin.
Leg 5: Distance2.000Time19:30.00Pace9:45.00ZoneEasy Miles
With Leigha.

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

Fri, Mar 14, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-14 13:52:37
Workout Totals: Distance10.000Time1:20:44.10Pace8:04.41
10 total. Easy pace.
Leg 1: Distance5.000Time39:07.70Pace7:49.54ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time23:47.70Pace7:55.90ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:48.70Pace8:54.35ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Sat, Mar 15, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-15 16:02:06
Workout Totals: Distance10.000Time1:19:53.30Pace7:59.33
10 total. Easy pace.
Leg 1: Distance6.000Time46:46.30Pace7:47.72ZoneEasy Miles
I think I ran this alone.
Leg 2: Distance2.000Time18:00.20Pace9:00.10ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time15:06.80Pace7:33.40ZoneEasy Miles
Alone.

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

Mon, Mar 17, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-17 17:11:36
Workout Totals: Distance10.000Time1:18:58.90Pace7:53.89
10 total. Easy pace.
Leg 1: Distance2.000Time17:36.20Pace8:48.10ZoneEasy Miles
With Mary, Bella, and Leigha. I think Matthew as well.
Leg 2: Distance3.000Time22:51.60Pace7:37.20ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time38:31.10Pace7:42.22ZoneEasy Miles
I think I ran this with Benjamin.

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

Tue, Mar 18, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-18 17:09:44
Workout Totals: Distance10.000Time1:20:13.40Pace8:01.34
10 total. Easy pace. Snow and rain.
Leg 1: Distance4.000Time32:12.90Pace8:03.23ZoneEasy Miles
From the car shop.
Leg 2: Distance2.000Time16:34.40Pace8:17.20ZoneEasy Miles
With Stephen.
Leg 3: Distance4.000Time31:26.10Pace7:51.52ZoneEasy Miles
Alone.

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

Wed, Mar 19, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2025-03-19 12:44:12
Workout Totals: Distance10.000Time1:20:26.00Pace8:02.60
10 total, easy pace.
Leg 1: Distance5.000Time39:00.60Pace7:48.12ZoneEasy Miles
With Benjamin and Matthew. I think maybe Stephen was with us as well.
Leg 2: Distance3.000Time23:31.80Pace7:50.60ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:53.60Pace8:56.80ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Thu, Mar 20, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Fast Running Friend Workout - 2025-03-20 11:20:40
Workout Totals: Distance10.300Time1:24:08.50Pace8:10.15
Did a bit over 10 total. Easy pace.
Leg 1: Distance5.000Time40:13.00Pace8:02.60ZoneEasy Miles
Do not remember who I ran this with, probably with Benjamin and Matthew.
Leg 2: Distance0.500Time3:42.80Pace7:25.60ZoneEasy Miles
Added extra distance.
Leg 3: Distance1.400Time11:00.20Pace7:51.57ZoneEasy Miles
To physical therapy.
Leg 4: Distance1.400Time10:41.70Pace7:38.36ZoneEasy Miles
Back from physical therapy.
Leg 5: Distance2.000Time18:30.80Pace9:15.40ZoneEasy Miles
With Leigha.

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

Fri, Mar 21, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2025-03-21 09:49:15
Workout Totals: Distance11.000Time1:20:02.60Pace7:16.60
10 total. Easy pace.
Leg 1: Distance1.000Time7:43.80Pace7:43.80ZoneEasy Miles
Alone.
Leg 2: Distance7.000Time55:11.40Pace7:53.06ZoneEasy Miles
With Benjamin if I remember right.
Leg 3: Distance3.000Time17:07.40Pace5:42.47ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Sat, Mar 22, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	2.00	0.00	10.04

Fast Running Friend Workout - 2025-03-22 10:06:33
Workout Totals: Distance10.040Time1:17:01.90Pace7:40.35
10 total. Did a 2 mile tempo run down the canyon in 12:11. Splits 5:55, 6:16. Fastest time since the surgery. Improving a bit. Survived sub-6:00 start, was actually feeling good in the first half mile, then started feeling like I could not breathe, but was still keeping the pace until the mile mark, then not being able to breathe caught up to me and I slowed down, but still was able to run 6:17. Matthew ran 11:51. Benjamin paced us.
Leg 1: Distance0.980Time8:04.00Pace8:13.88ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:11.90Pace6:05.95ZoneThreshold Miles
2 miles down the canyon.
Leg 3: Distance3.060Time25:10.30Pace8:13.56ZoneEasy Miles
To the house.
Leg 4: Distance4.000Time31:35.70Pace7:53.93ZoneEasy Miles
Back to the car.

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

Mon, Mar 24, 2025

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2025-03-24 08:20:09
Workout Totals: Distance10.500Time1:25:52.20Pace8:10.69
10.5 total. Easy pace.
Leg 1: Distance8.500Time1:07:06.00Pace7:53.65ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time18:46.20Pace9:23.10ZoneEasy Miles
With Leigha.

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

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
632.24	4.00	30.48	5.11	671.83

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

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