Breaking the Wall

January 2026

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:

Ukraine Can Win With Crowdfunded Drones!

Click to Donate

Miles:	This week:	0.00	Month:	210.00	Year:	707.00
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
White Slip Resistant Crocs Lifetime Miles:						3464.44
White Slip Resistant Crocs 2025 Lifetime Miles:						615.95

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
639.39	31.50	33.00	3.11	707.00

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

Thu, Jan 01, 2026

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 - 2026-01-01 14:43:33
Workout Totals: Distance10.000Time1:21:30.10Pace8:09.01
10 total. Easy pace.
Leg 1: Distance2.000Time16:56.00Pace8:28.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance5.000Time39:29.70Pace7:53.94ZoneEasy Miles
I think this was with Benjamin, Joseph, and Matthew.
Leg 3: Distance1.000Time7:58.10Pace7:58.10ZoneEasy Miles
Alone.
Leg 4: Distance1.000Time9:23.30Pace9:23.30ZoneEasy Miles
With Julia.
Leg 5: Distance1.000Time7:43.00Pace7:43.00ZoneEasy Miles
Alone.

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

Fri, Jan 02, 2026

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 - 2026-01-02 07:44:12
Workout Totals: Distance10.000Time1:19:30.50Pace7:57.05
10 total. Easy pace.
Leg 1: Distance5.000Time39:29.30Pace7:53.86ZoneEasy Miles
With Benjamin and Joseph.
Leg 2: Distance5.000Time40:01.20Pace8:00.24ZoneEasy Miles
With Benjamin and Matthew if I remember right.

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

Sat, Jan 03, 2026

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 - 2026-01-03 10:32:30
Workout Totals: Distance12.000Time1:36:13.60Pace8:01.13
12 total. We did a rabbit chase. Joseph ran 10:52, Matthew 11:46, Stephen 13:32. Don't remember what Mary, Bella, and Leigha did. I ran the first mile with Stephen in 6:42, and when Matthew caught up to me, joined him and ran 6:06 for the last mile. My calf was giving me problems, which is why I decided to run slower. Then I think I was overoptimistic on that mile with Matthew and overdid it. But still I was able to finish 12.
Leg 1: Distance2.000Time15:43.00Pace7:51.50ZoneEasy Miles
Part alone, part with someone.
Leg 2: Distance0.980Time7:39.70Pace7:49.08ZoneEasy Miles
Warm-up.
Leg 3: Distance2.000Time12:48.90Pace6:24.45ZoneThreshold Miles
Rabbit chase.
Leg 4: Distance2.020Time16:06.40Pace7:58.42ZoneEasy Miles
To the car.
Leg 5: Distance3.000Time26:50.00Pace8:56.67ZoneEasy Miles
With William.
Leg 6: Distance2.000Time17:05.60Pace8:32.80ZoneEasy Miles
Alone.

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

Mon, Jan 05, 2026

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 - 2026-01-05 07:49:12
Workout Totals: Distance10.000Time1:19:48.80Pace7:58.88
10 total. Easy pace.
Leg 1: Distance5.000Time39:59.90Pace7:59.98ZoneEasy Miles
With Benjamin and Joseph.
Leg 2: Distance5.000Time39:48.90Pace7:57.78ZoneEasy Miles
With Matthew.

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

Tue, Jan 06, 2026

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 - 2026-01-06 08:11:55
Workout Totals: Distance10.000Time1:19:04.20Pace7:54.42
10 total in Los Angeles. Easy pace.
Leg 1: Distance10.000Time1:19:04.20Pace7:54.42ZoneEasy Miles

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

Wed, Jan 07, 2026

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 - 2026-01-07 08:06:40
Workout Totals: Distance10.000Time1:19:19.70Pace7:55.97
10 miles in Los Angeles.
Leg 1: Distance10.000Time1:19:19.70Pace7:55.97ZoneEasy Miles

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

Thu, Jan 08, 2026

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 - 2026-01-08 16:30:58
Workout Totals: Distance10.000Time1:20:12.80Pace8:01.28
10 total. Easy pace.
Leg 1: Distance2.000Time16:27.80Pace8:13.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance8.000Time1:03:45.00Pace7:58.12ZoneEasy Miles
Part with the kids, part alone.

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

Fri, Jan 09, 2026

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 - 2026-01-09 07:54:54
Workout Totals: Distance11.000Time1:27:15.40Pace7:55.95
11 total. Easy pace.
Leg 1: Distance5.000Time38:37.90Pace7:43.58ZoneEasy Miles
With Benjamin and Joseph.
Leg 2: Distance4.000Time31:44.80Pace7:56.20ZoneEasy Miles
With Matthew, part with Benjamin.
Leg 3: Distance2.000Time16:52.70Pace8:26.35ZoneEasy Miles
With Mary, Bella, and Leigha.

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

Sat, Jan 10, 2026

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

Fast Running Friend Workout - 2026-01-10 09:32:17
Workout Totals: Distance12.000Time1:32:47.40Pace7:43.95
12 total. Did a rabbit chase. My calf was still not 100 percent, so I paced Leigha. Joseph got 10:50 (5:29, 5:21), Matthew 11:38 (5:52, 5:46), Stephen 12:37 (5:49, 6:48, back tighned up), Leigha 14:12 (7:13, 6:59), and Bella paced Mary to 15:35. For Leigha that was a course PR, and for Joseph post-mission PR.
Leg 1: Distance1.000Time7:54.70Pace7:54.70ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time7:35.30Pace7:35.30ZoneEasy Miles
With Joseph and Matthew.
Leg 3: Distance0.980Time7:59.40Pace8:09.18ZoneEasy Miles
Warm-up in the canyon.
Leg 4: Distance2.000Time14:12.30Pace7:06.15ZoneMarathon Pace Miles
Pacing Leigha.
Leg 5: Distance2.020Time16:11.30Pace8:00.84ZoneEasy Miles
To the car.
Leg 6: Distance5.000Time38:54.40Pace7:46.88ZoneEasy Miles
More distance alone.

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

Mon, Jan 12, 2026

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 - 2026-01-12 16:55:56
Workout Totals: Distance10.000Time1:19:45.10Pace7:58.51
10 total. Easy pace.
Leg 1: Distance2.000Time15:48.60Pace7:54.30ZoneEasy Miles
Leg 2: Distance3.000Time23:58.70Pace7:59.57ZoneEasy Miles
Leg 3: Distance5.000Time39:57.80Pace7:59.56ZoneEasy Miles

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

Tue, Jan 13, 2026

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 - 2026-01-13 07:51:23
Workout Totals: Distance10.000Time1:17:58.10Pace7:47.81
10 total. Easy pace.
Leg 1: Distance5.000Time38:59.40Pace7:47.88ZoneEasy Miles
Part with Joseph and Benjamin.
Leg 2: Distance5.000Time38:58.70Pace7:47.74ZoneEasy Miles
With Matthew.

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

Wed, Jan 14, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.50	3.50	2.00	0.00	10.00

Fast Running Friend Workout - 2026-01-14 10:24:29
Workout Totals: Distance10.000Time1:15:44.80Pace7:34.48
10 total. Did a rabbit chase. I ran 12:17 for 2 miles down the canyon. Matthew did 11:29 splitting 5:30 and 5:59. Benjamin got 9:51 if I remember right. Do not remember what Mary, Bella, and Leigha got. Stephen paced someone, I think Bella.
Leg 1: Distance1.000Time7:49.00Pace7:49.00ZoneEasy Miles
Alone.
Leg 2: Distance1.500Time12:34.40Pace8:22.93ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time12:17.50Pace6:08.75ZoneThreshold Miles
Rabbit chase.
Leg 4: Distance2.000Time17:09.20Pace8:34.60ZoneEasy Miles
Distance with Benjamin and Matthew.
Leg 5: Distance3.500Time25:54.70Pace7:24.20ZoneMarathon Pace Miles
More distance with Benjamin.

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

Thu, Jan 15, 2026

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 - 2026-01-15 07:50:37
Workout Totals: Distance10.000Time1:17:44.00Pace7:46.40
10 total. Easy pace.
Leg 1: Distance5.000Time38:32.10Pace7:42.42ZoneEasy Miles
Part with Benjamin and Joseph.
Leg 2: Distance5.000Time39:11.90Pace7:50.38ZoneEasy Miles
With Matthew, part with Benjamin.

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

Fri, Jan 16, 2026

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

Fast Running Friend Workout - 2026-01-16 15:39:18
Workout Totals: Distance12.000Time1:34:14.10Pace7:51.18
12 total. Paced Bella in the rabbit chase, 2 miles down the canyon. Matthew got 11:46, something was wrong, he split 5:41, 6:05. Bella got 13:56, Leigha paced Mary and they got 15:09. I did not do my own chase due to the calf issues.
Leg 1: Distance0.980Time8:18.10Pace8:28.27ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:56.40Pace6:58.20ZoneMarathon Pace Miles
Pacing Bella in the rabbit chase.
Leg 3: Distance9.020Time1:11:59.60Pace7:58.89ZoneEasy Miles
More distance, part with Matthew.

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

Sat, Jan 17, 2026

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

10 total. Easy pace.

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

Mon, Jan 19, 2026

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 - 2026-01-19 10:32:54
Workout Totals: Distance10.000Time1:19:47.30Pace7:58.73
10 total. Easy pace.
Leg 1: Distance3.000Time23:47.00Pace7:55.67ZoneEasy Miles
Leg 2: Distance2.000Time16:11.70Pace8:05.85ZoneEasy Miles
Leg 3: Distance5.000Time39:48.60Pace7:57.72ZoneEasy Miles

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

Tue, Jan 20, 2026

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 - 2026-01-20 09:47:51
Workout Totals: Distance10.000Time1:16:53.40Pace7:41.34
10 total. Easy pace. Got a new watch - Zeblaze Thor. Still fixing some issues with the Fast Running Friend. But the basic functionality works. I timed the run and am posting this.
Leg 1: Distance10.000Time1:16:53.40Pace7:41.34ZoneEasy Miles

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

Wed, Jan 21, 2026

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 - 2026-01-21 11:42:37
Workout Totals: Distance1.000Time7:49.00Pace7:49.00
10 total. Did a rabbit chase today, 2 miles down the canyon. The times were: Benjamin 9:54 (4:58, 4:56) Matthew 11:28 (5:40, 5:48) myself 12:05 (6:02, 6:03) Bella 14:18 Mary and Leigha 15:41
Leg 1: Distance1.000Time7:49.00Pace7:49.00ZoneEasy Miles
With Benjamin.
Leg 2: Distance0.000Time0:32.10Pace0:00.00ZoneEasy Miles

Fast Running Friend Workout - 2026-01-21 12:10:11
Workout Totals: Distance9.000Time1:09:37.80Pace7:44.20

Leg 1: Distance0.980Time8:03.10Pace8:12.96ZoneEasy Miles
Leg 2: Distance0.000Time0:15.30Pace0:00.00ZoneEasy Miles
Leg 3: Distance2.000Time12:05.60Pace6:02.80ZoneThreshold Miles
Leg 4: Distance2.020Time17:17.20Pace8:33.47ZoneEasy Miles
Leg 5: Distance2.000Time16:10.10Pace8:05.05ZoneEasy Miles
Leg 6: Distance2.000Time16:01.80Pace8:00.90ZoneEasy Miles

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

Thu, Jan 22, 2026

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 - 2026-01-22 12:25:40
Workout Totals: Distance10.000Time1:19:28.70Pace7:56.87
10 total. Easy pace.
Leg 1: Distance2.000Time16:28.70Pace8:14.35ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2: Distance3.000Time23:20.70Pace7:46.90ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time39:39.30Pace7:55.86ZoneEasy Miles
Alone.

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

Fri, Jan 23, 2026

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 - 2026-01-23 09:46:50
Workout Totals: Distance10.000Time1:20:03.80Pace8:00.38
10 total. Easy pace.
Leg 1: Distance4.000Time31:39.10Pace7:54.77ZoneEasy Miles
With Joseph
Leg 2: Distance2.000Time16:54.80Pace8:27.40ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3: Distance4.000Time31:29.90Pace7:52.48ZoneEasy Miles
Alone.

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

Sat, Jan 24, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.91	0.00	0.00	3.11	10.02

Fast Running Friend Workout - 2026-01-24 11:28:44
Workout Totals: Distance10.014Time1:25:13.60Pace8:30.65
SLC Track Club Winter Series 5K, 20:26 Most of the family ran. Results: Benjamin 17:23 Joseph 18:29 Matthew 19:35 Dad 20:26 Bella 21:51 (PR) Stephen 24:33 Leigha 24:33 William 24:44 Maddy 29:30 Sarah 39:51 Benjamin ran 5:21, 5:26 for the first two miles and then started stumbling. Makes no sense to me. Sometimes he stumbles and sometimes he does not in workouts. In races he has had very few when he did not stumble. We are starting to think maybe this is some form of a panic attack. All of our children at some age have manifested the symptoms of the nervous system just losing it in some way when running hard. Benjamin stumbles. Others have had a feeling that they cannot breathe as if they had asthma. Joseph felt like his legs were extremely sore but it was perfectly symmetrical and would immediately go away with no trace when he stopped. At first I thought for at least some of them that they were faking it because they just did not want to run hard. But then I realized this was not quite the case. Joseph had a good post-mission race and reached his goal of averaging sub-6:00 pace. Matthew started in 6:09 and then kept slowing down. It was not his best race today. I strugged as well. First mile was 6:27, then 6:36, and 6:46. I fought the feeling of depression because it seems not too long ago this used to be my easy run pace. But it was a very important fight. You have to learn to take your body in whatever state it happens to be on the day of the race and do your honest best with it. I made myself kick at the end in spite of not having the motivation and found something. Bella ran a PR in spite of the cold weather. Stephen and William were having health issues. Stephen with the tight back and William with a cold + the fallout from psychosis earlier this summer + the lack of training overall in the last couple of years. Maddy ran a decent race all things considering. Sarah was struggling with the calf tightness and had to take walking breaks.
Leg 1: Distance2.000Time17:30.20Pace8:45.10ZoneEasy Miles
Warm-up
Leg 2: Distance4.907Time40:11.40Pace8:11.42
Race + pacing Sarah afterwards.
Split 1:Distance1.000Time6:27.20Pace6:27.20ZoneVO2 Max Miles Cumilative:Distance1.000Time6:27.20Pace6:27.20
Split 2:Distance1.000Time6:36.90Pace6:36.90ZoneVO2 Max Miles Cumilative:Distance2.000Time13:04.10Pace6:32.05
Split 3:Distance1.000Time6:45.40Pace6:45.40ZoneVO2 Max Miles Cumilative:Distance3.000Time19:49.50Pace6:36.50
Split 4:Distance0.107Time0:38.20Pace5:57.01ZoneVO2 Max Miles Cumilative:Distance3.107Time20:27.70Pace6:35.14
Split 5:Distance1.800Time19:43.70Pace10:57.61ZoneEasy Miles Cumilative:Distance4.907Time40:11.40Pace8:11.42

Leg 3: Distance3.107Time27:32.00Pace8:51.70ZoneEasy Miles
Cool-down with Benjamin.

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

Mon, Jan 26, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	0.00	0.00	5.00

Fast Running Friend Workout - 2026-01-26 09:43:43
Workout Totals: Distance5.000Time44:19.90Pace8:51.98
Could barely run today because of the pain in the right calf. Marched heroically with frequent breaks through 5 miles averaging a bit under 9:00.
Leg 1: Distance1.000Time8:45.60Pace8:45.60ZoneEasy Miles
Leg 2: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 3: Distance4.000Time35:34.30Pace8:53.58ZoneEasy Miles

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

Tue, Jan 27, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fast Running Friend Workout - 2026-01-27 14:31:03
Workout Totals: Distance6.000Time52:25.20Pace8:44.20
Calf pain. Had the kids run on their own. The run went better today - ran 6 miles without calf-forced stops at sub-8:45 pace closing in 8:27 uphill at the end. Never thought I would be so excited about this.
Leg 1: Distance6.000Time52:25.20Pace8:44.20ZoneEasy Miles

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

Wed, Jan 28, 2026

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 - 2026-01-28 17:29:14
Workout Totals: Distance8.000Time1:05:16.00Pace8:09.50
8 total. The kids did a rabbit chase down the canyon for 2 miles. I paced Mary. She started OK, by quarter 1:48, 1:53, 1:55. Then she had a panic attack and felt that her lungs were on fire. Her splits were 2:05, 2:10, 2:05. Then she saw Bella catching her (starting 2:00 behind) and ran 1:40, 1:41 with 15:17 total. I thought my calves would explode, but they did not and I was able to keep up. Today I did a good amount of calf-raises. Never thought that calf raises could heal calf pain - especially when the massage was not doing much. But some magic happened. It activated the calf muscles in better balance and as a result I was able to run more or less normally. Matthew ran 11:36 if I remember right. Bella had 14:20, and Leigha 14:51. Stephen paced her.
Leg 1: Distance1.000Time8:25.30Pace8:25.30ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time8:15.40Pace8:25.51ZoneEasy Miles
Warm-up with Matthew.
Leg 3: Distance2.000Time15:17.80Pace7:38.90ZoneEasy Miles
Pacing Mary.
Leg 4: Distance3.020Time25:18.70Pace8:22.88ZoneEasy Miles
With Matthew.
Leg 5: Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
Alone.

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

Thu, Jan 29, 2026

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 - 2026-01-29 12:15:55
Workout Totals: Distance10.000Time1:19:48.50Pace7:58.85
10 total today. First time after the race. The calf was feeling better.
Leg 1: Distance4.000Time32:53.00Pace8:13.25ZoneEasy Miles
With Benjamin.
Leg 2: Distance1.000Time7:44.70Pace7:44.70ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time16:19.60Pace8:09.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance3.000Time22:51.20Pace7:37.07ZoneEasy Miles
With Matthew.

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

Fri, Jan 30, 2026

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 - 2026-01-30 09:45:59
Workout Totals: Distance10.000Time1:19:00.90Pace7:54.09
10 total. Easy pace.
Leg 1: Distance5.000Time39:37.20Pace7:55.44ZoneEasy Miles
Part with Joseph, part alone.
Leg 2: Distance2.000Time16:00.00Pace8:00.00ZoneEasy Miles
With Benjamin, Matthew, Mary, Bella, and Leigha.
Leg 3: Distance3.000Time23:23.70Pace7:47.90ZoneEasy Miles
With Benjamin and Matthew.

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

Sat, Jan 31, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2026-01-31 12:16:56
Workout Totals: Distance13.000Time1:46:04.50Pace8:09.58
13 total. The calf felt good enough not only to do 13 but also to do a rabbit chase. I did 2 miles in 12:23. I ran with Stephen. I thought he would barely manage 6:30 in the first mile and then would be even slower afterwards. I was right about his second half, but not the first. He took me through 0.75 in 4:23 and then I could not keep up. I had 5:57 at the mile, and he had around 5:53. But then his back started hurting and he slowed down. I was quite exhaused from the fast start and being a bit out of shape due to having to cut workouts and even the mileage from the calf pain so I really strugged in the last mile. But I still managed 6:26 and finished in 12:23. Stephen got 12:51. Benjamin got 9:36. I was very happy about this result. He passed Joseph at the very end who also ran very well - 10:37, which is his post-mission PR for the course. Benjamin started 1:00 after Joseph. Bella paced Leigha and they ran 14:47.
Leg 1: Distance0.980Time8:07.10Pace8:17.04ZoneEasy Miles
Leg 2: Distance2.000Time12:23.80Pace6:11.90ZoneThreshold Miles
Leg 3: Distance2.020Time16:06.70Pace7:58.56ZoneEasy Miles
Leg 4: Distance5.000Time42:28.10Pace8:29.62ZoneEasy Miles
Leg 5: Distance3.000Time26:58.80Pace8:59.60ZoneEasy Miles

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

Mon, Feb 02, 2026

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 - 2026-02-02 10:51:44
Workout Totals: Distance10.000Time1:20:00.00Pace8:00.00
10 total. Easy pace. This was my first run involving children and grandchildren - though the granddaughter was in the stroller.
Leg 1: Distance6.000Time48:39.20Pace8:06.53ZoneEasy Miles
WIth Benjamin and Matthew, part with William, Stephen,and Jenny and Eleanor in the stroller.
Leg 2: Distance4.000Time31:20.80Pace7:50.20ZoneEasy Miles
I think I ran this alone.

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

Tue, Feb 03, 2026

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 - 2026-02-03 10:44:20
Workout Totals: Distance10.000Time1:18:47.20Pace7:52.72
10 total. Easy pace.
Leg 1: Distance5.000Time38:46.30Pace7:45.26ZoneEasy Miles
With Matthew and part with Benjamin.
Leg 2: Distance2.000Time15:49.80Pace7:54.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance3.000Time24:11.10Pace8:03.70ZoneEasy Miles
Alone.

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

Wed, Feb 04, 2026

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

Fast Running Friend Workout - 2026-02-04 11:29:45
Workout Totals: Distance10.000Time1:19:26.60Pace7:56.66
10 total. The kids did a rabbit chase. 2 miles down the canyon. My calf was hurtng so I paced Bella. She ran 13:37. Matthew got paced by Benjamin and ran 11:28. Mary did 16:25 I think. Stephen paced Leigha and they ran around 14:20 I think. William ran 13:09.
Leg 1: Distance1.000Time7:59.50Pace7:59.50ZoneEasy Miles
With Benjamin.
Leg 2: Distance0.980Time8:24.60Pace8:34.90ZoneEasy Miles
Warm-up with Benjamin and Matthew.
Leg 3: Distance2.000Time13:37.90Pace6:48.95ZoneMarathon Pace Miles
Pacing Bella in the rabbit chase.
Leg 4: Distance2.020Time17:21.60Pace8:35.64ZoneEasy Miles
With Benjamin and Matthew.
Leg 5: Distance4.000Time32:03.00Pace8:00.75ZoneEasy Miles
Alone.

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

Thu, Feb 05, 2026

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 - 2026-02-05 10:47:33
Workout Totals: Distance10.000Time1:19:19.60Pace7:55.96
10 total. Easy pace. The calf is still hurting but runnable. It is impacting the pace, though, 8:00 requires significant effort.
Leg 1: Distance3.000Time23:17.40Pace7:45.80ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance2.000Time16:08.20Pace8:04.10ZoneEasy Miles
With Mary, Bella, and Leigha. Mary started with us but fell behind.
Leg 3: Distance5.000Time39:54.00Pace7:58.80ZoneEasy Miles

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

Fri, Feb 06, 2026

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 - 2026-02-06 11:36:30
Workout Totals: Distance10.000Time1:18:23.90Pace7:50.39
10 total. Don't remember much about it.
Leg 1: Distance4.000Time31:36.70Pace7:54.18ZoneEasy Miles
Leg 2: Distance2.000Time15:35.10Pace7:47.55ZoneEasy Miles
Leg 3: Distance4.000Time31:12.10Pace7:48.02ZoneEasy Miles

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

Sat, Feb 07, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.21	0.00	5.00	0.00	10.21

Fast Running Friend Workout - 2026-02-07 11:36:39
Workout Totals: Distance10.214Time1:18:47.30Pace7:42.83
SLC Track Club 10 K, 42:54 I ran about what I was expecting given the calf issues. I felt it the entire race but especially in the last 2 miles. Kids: Benjamin 37:44 Joseph 38:45 Matthew 41:30 William 48:12 Stephen 48:55 Benjamin had a strange race. He started with 5:30, 5:26. Then he started stumbling and ran in the 6:20-6:40 range. Then Joseph caught him with about a mile to go. He took a walking break for about 20 seconds, and then ran the last mile with no issues in 5:15. This goes to show that his stumbling has a metnal/psychological component. A competitive stimulus was able to produce a reset.
Leg 1: Distance2.000Time16:24.50Pace8:12.25ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time42:54.90Pace6:54.37
Race
Split 1:Distance1.000Time6:35.10Pace6:35.10ZoneThreshold Miles Cumilative:Distance1.000Time6:35.10Pace6:35.10
Split 2:Distance1.000Time6:41.00Pace6:41.00ZoneThreshold Miles Cumilative:Distance2.000Time13:16.10Pace6:38.05
Split 3:Distance2.000Time13:48.60Pace6:54.30ZoneThreshold Miles Cumilative:Distance4.000Time27:04.70Pace6:46.18
Split 4:Distance1.000Time7:03.60Pace7:03.60ZoneThreshold Miles Cumilative:Distance5.000Time34:08.30Pace6:49.66
Split 5:Distance0.950Time6:30.50Pace6:51.05ZoneEasy Miles Cumilative:Distance5.950Time40:38.80Pace6:49.88
Split 6:Distance0.264Time2:16.10Pace8:35.53ZoneEasy Miles Cumilative:Distance6.214Time42:54.90Pace6:54.37

Leg 3: Distance2.000Time19:27.90Pace9:43.95ZoneEasy Miles
Cool down.

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

Mon, Feb 09, 2026

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 - 2026-02-09 10:42:01
Workout Totals: Distance10.000Time1:28:34.10Pace8:51.41
10 total. For the first 5 miles the calf was manageable, then I ran 3 miles with Mary, and she was having a very bad day, but then for the last 2 9:00 pace was all I could do.
Leg 1: Distance5.000Time39:50.20Pace7:58.04ZoneEasy Miles
With Benjamin and Matthew.
Leg 2: Distance3.000Time30:43.80Pace10:14.60ZoneEasy Miles
With Mary.
Leg 3: Distance2.000Time18:00.10Pace9:00.05ZoneEasy Miles
Alone.

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

Tue, Feb 10, 2026

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 - 2026-02-10 11:22:32
Workout Totals: Distance10.000Time1:28:18.60Pace8:49.86
10 total. Paced Sarah to a 9:33 mile, then limped 9 miles at a bit faster than 9:00 pace.
Leg 1: Distance1.000Time9:33.90Pace9:33.90ZoneEasy Miles
With Sarah.
Leg 2: Distance9.000Time1:18:44.70Pace8:44.97ZoneEasy Miles

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

Wed, Feb 11, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Plodded my way through 6 miles. Decided to give my calf a bit of a break. Benjamin did 3 miles down the canyon in 15:05.

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

Thu, Feb 12, 2026

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

Fast Running Friend Workout - 2026-02-12 12:08:04
Workout Totals: Distance10.000Time1:19:23.20Pace7:56.32
10 total. Paced Leigha in the rabbit chase, 2 miles in 14:19. Stephen paced Bella, but she had a side ache and ran 14:28, Leigha actually gapped her. Mary ran 17:35. Benjamin paced Matthew and they ran 11:44, splits 5:51, 5:53.
Leg 1: Distance1.000Time7:59.80Pace7:59.80ZoneEasy Miles
Warm-up.
Leg 2: Distance0.980Time8:29.90Pace8:40.31ZoneEasy Miles
More warm-up.
Leg 3: Distance2.000Time14:19.90Pace7:09.95ZoneMarathon Pace Miles
Paced Leigha in the rabbit chase.
Leg 4: Distance6.020Time48:33.60Pace8:03.99ZoneEasy Miles
More distance with Benjamin, part with Matthew.

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

Fri, Feb 13, 2026

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 - 2026-02-13 18:28:27
Workout Totals: Distance10.000Time1:19:41.00Pace7:58.10
10 total. Easy pace.
Leg 1: Distance2.000Time15:41.30Pace7:50.65ZoneEasy Miles
With Leigha.
Leg 2: Distance8.000Time1:03:59.70Pace7:59.96ZoneEasy Miles
Alone.

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

Sat, Feb 14, 2026

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 - 2026-02-14 11:25:11
Workout Totals: Distance10.000Time1:19:39.80Pace7:57.98
10 total. Paced Bella in the rabbit chase and she got a PR - 13:04 splitting 6:34, 6:30. With my calf issues she almost dropped me when she ran a 93 quarter in the middle as she was passing Leigha. Leigha also ran a PR - 14:06 splitting 7:08 and 6:58. Stephen paced Leigha. Joseph ran 10:50, and Matthew got 11:36. Benjamin ran 4 miles - 3 down the canyon and the last one flat in 20:37, no stumbling.
Leg 1: Distance0.980Time8:04.00Pace8:13.88ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:04.70Pace6:32.35ZoneThreshold Miles
Paced Bella in the rabbit chase.
Leg 3: Distance2.020Time15:43.60Pace7:47.13ZoneEasy Miles
More distance with Joseph and Matthew.
Leg 4: Distance5.000Time42:47.50Pace8:33.50ZoneEasy Miles
Part with Joseph, part with Benjamin.

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

Mon, Feb 16, 2026

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 - 2026-02-16 11:46:00
Workout Totals: Distance9.000Time1:19:57.00Pace8:53.00
10 total. Easy pace. Leigha got a flat 2 mile PR on the little girl course - 15:16, splits 7:46, 7:30.
Leg 1: Distance2.000Time17:32.60Pace8:46.30ZoneEasy Miles
With Mary.
Leg 2: Distance2.000Time23:23.40Pace11:41.70ZoneEasy Miles
With Joseph and Matthew.
Leg 3: Distance5.000Time39:01.00Pace7:48.20ZoneEasy Miles
Part with Joseph, part alone.

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

Tue, Feb 17, 2026

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 - 2026-02-17 12:24:05
Workout Totals: Distance10.000Time1:19:54.10Pace7:59.41
10 total. Easy pace.
Leg 1: Distance2.000Time17:49.20Pace8:54.60ZoneEasy Miles
With Mary
Leg 2: Distance4.000Time30:27.60Pace7:36.90ZoneEasy Miles
With Matthew.
Leg 3: Distance4.000Time31:37.30Pace7:54.32ZoneEasy Miles
Alone.

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

Wed, Feb 18, 2026

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 - 2026-02-18 12:06:17
Workout Totals: Distance6.000Time50:12.10Pace8:22.02
10 total. Ran the first 2 miles with Matthew, Bella and Leigha normally, then it started snowing and we could barely move for the rest of it.
Leg 1: Distance2.000Time15:42.10Pace7:51.05ZoneEasy Miles
With Matthew, Bella and Leigha.
Leg 2: Distance4.000Time34:30.00Pace8:37.50ZoneEasy Miles
With Matthew.

Fast Running Friend Workout - 2026-02-18 19:17:55
Workout Totals: Distance4.000Time35:22.10Pace8:50.52

Leg 1: Distance4.000Time35:22.10Pace8:50.52ZoneEasy Miles
Alone.

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

Thu, Feb 19, 2026

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 - 2026-02-19 17:33:59
Workout Totals: Distance10.000Time1:18:26.60Pace7:50.66
10 total. Mostly easy pace.
Leg 1: Distance1.000Time7:10.80Pace7:10.80ZoneMarathon Pace Miles
With Matthew.
Leg 2: Distance2.000Time16:30.60Pace8:15.30ZoneEasy Miles
With Leigha and Matthew.
Leg 3: Distance2.000Time15:45.50Pace7:52.75ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time38:59.70Pace7:47.94ZoneEasy Miles
Alone.

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

Sat, Feb 21, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.77	0.00	0.00	0.00	10.77

Fast Running Friend Workout - 2026-02-21 10:33:21
Workout Totals: Distance10.771Time1:21:09.20Pace7:32.07
SLC Track Club 15K, 1:08:57 Ran this on a calf injury. Was able to run 7:00 pace in the first 4 miles, after that could barely run sub-8:00. Kids: Joseph 59:49 Matthew 1:05:44 William 1:16:21 Stephen 1:17:17
Leg 1: Distance1.450Time12:11.30Pace8:24.34ZoneEasy Miles
Warm-up.
Leg 2: Distance9.321Time1:08:57.90Pace7:23.93
Race.
Split 1:Distance1.000Time6:57.10Pace6:57.10ZoneEasy Miles Cumilative:Distance1.000Time6:57.10Pace6:57.10
Split 2:Distance1.000Time7:11.40Pace7:11.40ZoneEasy Miles Cumilative:Distance2.000Time14:08.50Pace7:04.25
Split 3:Distance1.000Time7:00.30Pace7:00.30ZoneEasy Miles Cumilative:Distance3.000Time21:08.80Pace7:02.93
Split 4:Distance1.000Time6:55.70Pace6:55.70ZoneEasy Miles Cumilative:Distance4.000Time28:04.50Pace7:01.12
Split 5:Distance1.000Time7:27.10Pace7:27.10ZoneEasy Miles Cumilative:Distance5.000Time35:31.60Pace7:06.32
Split 6:Distance0.850Time6:09.30Pace7:14.47ZoneEasy Miles Cumilative:Distance5.850Time41:40.90Pace7:07.50
Split 7:Distance1.030Time8:13.10Pace7:58.74ZoneEasy Miles Cumilative:Distance6.880Time49:54.00Pace7:15.17
Split 8:Distance1.120Time9:23.90Pace8:23.48ZoneEasy Miles Cumilative:Distance8.000Time59:17.90Pace7:24.74
Split 9:Distance1.000Time7:20.60Pace7:20.60ZoneEasy Miles Cumilative:Distance9.000Time1:06:38.50Pace7:24.28
Split 10:Distance0.321Time2:19.40Pace7:14.27ZoneEasy Miles Cumilative:Distance9.321Time1:08:57.90Pace7:23.93

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

Mon, Feb 23, 2026

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 - 2026-02-23 12:06:33
Workout Totals: Distance10.000Time1:25:29.60Pace8:32.96
10 total. The calf was really bad at the start, but then I warmed into it, and even was able to run sub-8:00 pace in the last two miles.
Leg 1: Distance6.000Time52:21.10Pace8:43.52ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:18.20Pace8:39.10ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance2.000Time15:50.30Pace7:55.15ZoneEasy Miles
With Matthew.

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

Tue, Feb 24, 2026

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 - 2026-02-24 10:45:24
Workout Totals: Distance10.000Time1:19:38.50Pace7:57.85
10 total. Easy pace.
Leg 1: Distance5.000Time39:40.30Pace7:56.06ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time16:24.00Pace8:12.00ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 3: Distance3.000Time23:34.20Pace7:51.40ZoneEasy Miles
With Matthew.

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

Wed, Feb 25, 2026

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 - 2026-02-25 12:25:17
Workout Totals: Distance10.000Time1:19:02.20Pace7:54.22
10 total. Easy pace.
Leg 1: Distance2.000Time16:31.40Pace8:15.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance5.000Time39:01.30Pace7:48.26ZoneEasy Miles
With Benjamin.
Leg 3: Distance3.000Time23:29.50Pace7:49.83ZoneEasy Miles
With William.

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

Thu, Feb 26, 2026

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

Fast Running Friend Workout - 2026-02-26 12:31:35
Workout Totals: Distance10.000Time1:18:26.50Pace7:50.65
10 total. Paced Leigha for 2 miles down the canyon in the rabbit chase. She ran 14:19 with the splits of 7:19, 6:55. Stephen paced Bella and she ran a PR of 13:04. Matthew ran 11:40 if I remember right.
Leg 1: Distance0.980Time7:46.70Pace7:56.22ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time14:19.80Pace7:09.90ZoneMarathon Pace Miles
Paced Leigha in the rabbit chase.
Leg 3: Distance3.020Time24:58.90Pace8:16.32ZoneEasy Miles
With Matthew.
Leg 4: Distance4.000Time31:21.10Pace7:50.27ZoneEasy Miles
Alone,

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

Fri, Feb 27, 2026

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 - 2026-02-27 11:52:10
Workout Totals: Distance10.000Time1:19:42.90Pace7:58.29
10 total. Easy pace.
Leg 1: Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha.
Leg 2: Distance1.000Time7:46.80Pace7:46.80ZoneEasy Miles
Alone.
Leg 3: Distance3.000Time23:29.20Pace7:49.73ZoneEasy Miles
With Matthew.
Leg 4: Distance4.000Time31:09.50Pace7:47.38ZoneEasy Miles
Alone.

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

Sat, Feb 28, 2026

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 - 2026-02-28 11:16:34
Workout Totals: Distance12.000Time1:33:37.20Pace7:48.10
12 total. Paced Bella in the rabbit chase, 2 miles down the canyon. She ran a course PR of 13:01, splits 6:32, 6:29. My calf felt better, I felt like I maybe could have run 30 seconds faster if I had gone all out. Matthew ran 11:23, 1 second short of the course PR. Joseph got a course PR of 10:29, splits 5:15, 5:14. Stephen paced Leigha and she got 14:24 if I remember right. Mary struggled today and could only do 18:30.
Leg 1: Distance3.000Time23:51.30Pace7:57.10ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time7:42.50Pace7:51.94ZoneEasy Miles
With Matthew.
Leg 3: Distance2.000Time13:01.30Pace6:30.65ZoneThreshold Miles
Paced Bella in the rabbit chase.
Leg 4: Distance3.020Time24:23.70Pace8:04.67ZoneEasy Miles
With Matthew and Joseph.
Leg 5: Distance3.000Time24:38.40Pace8:12.80ZoneEasy Miles
With Joseph.

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

Mon, Mar 02, 2026

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 - 2026-03-02 11:43:19
Workout Totals: Distance10.000Time1:19:05.60Pace7:54.56
10 total. Easy pace.
Leg 1: Distance2.000Time15:54.20Pace7:57.10ZoneEasy Miles
With Leigha.
Leg 2: Distance3.000Time24:10.30Pace8:03.43ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance5.000Time39:01.10Pace7:48.22ZoneEasy Miles
With Benjamin.

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

Tue, Mar 03, 2026

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 - 2026-03-03 20:24:58
Workout Totals: Distance10.000Time1:19:53.90Pace7:59.39
10 total. Easy pace.
Leg 1: Distance2.000Time16:31.90Pace8:15.95ZoneEasy Miles
With Leigha.
Leg 2: Distance3.000Time24:01.50Pace8:00.50ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time39:20.50Pace7:52.10ZoneEasy Miles
Alone.

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

Wed, Mar 04, 2026

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 - 2026-03-04 12:03:42
Workout Totals: Distance10.000Time1:19:29.90Pace7:56.99
10 total. We did a rabbit chase mile time trial on the track. I paced Leigha and Bella in separate heats. Benjamin paced Stephen and Matthew respectively. Mary raced Leigha. Results: Matthew 5:39 Stephen 5:48 PR Bella 6:32 Leigha 7:04 Mary 7:27 Today for some reason was just not a PR day. Bella and Leigha both missed their PRs - Leigha by 5 seconds, Bella by 3. Matthew also did not have a good day and missed his PR by 12 seconds. I think something is different about different days - it often happens that most of us run well or the other way around depending on the day - even when there is nothing that obviously stands out in terms of weather.
Leg 1: Distance0.500Time4:51.20Pace9:42.40ZoneEasy Miles
Warm-up,
Leg 2: Distance1.000Time7:04.10Pace7:04.10ZoneThreshold Miles
Pacing Leigha.
Leg 3: Distance1.000Time6:32.90Pace6:32.90ZoneThreshold Miles
Pacing Bella.
Leg 4: Distance0.500Time4:37.30Pace9:14.60ZoneEasy Miles
To the car.
Leg 5: Distance2.000Time16:30.20Pace8:15.10ZoneEasy Miles
With Matthew.
Leg 6: Distance5.000Time39:54.20Pace7:58.84ZoneEasy Miles
Alone.

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

Thu, Mar 05, 2026

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 - 2026-03-05 12:40:27
Workout Totals: Distance10.000Time1:18:44.40Pace7:52.44
10 total. Easy pace.
Leg 1: Distance2.000Time16:05.30Pace8:02.65ZoneEasy Miles
With Leigha.
Leg 2: Distance1.000Time8:19.00Pace8:19.00ZoneEasy Miles
With Mary
Leg 3: Distance2.000Time15:20.20Pace7:40.10ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time38:59.90Pace7:47.98ZoneEasy Miles
Alone.

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

Fri, Mar 06, 2026

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 - 2026-03-06 10:53:16
Workout Totals: Distance10.000Time1:19:45.90Pace7:58.59
10 total. Easy pace.
Leg 1: Distance2.000Time16:32.50Pace8:16.25ZoneEasy Miles
With Leigha.
Leg 2: Distance1.000Time7:54.50Pace7:54.50ZoneEasy Miles
With Mary.
Leg 3: Distance1.000Time8:28.80Pace8:28.80ZoneEasy Miles
With Benjamin and William.
Leg 4: Distance2.000Time15:43.50Pace7:51.75ZoneEasy Miles
With Benjamin and Matthew.
Leg 5: Distance4.000Time31:06.60Pace7:46.65ZoneEasy Miles
With Benjamin.

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

Sat, Mar 07, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.00	6.00	2.00	0.00	12.00

Fast Running Friend Workout - 2026-03-07 12:10:48
Workout Totals: Distance12.000Time1:30:32.50Pace7:32.71
12 total. We did the rabbit chase. Leigha paced Mary, and Stephen and I paced Bella, but I ran the last mile at my pace. Results Benjamin 9:51 (4:51, 5:00) Matthew 11:43 (6:42, 6:01) me 12:44 (6:19, 6:25) Bella and Stephen 13:02 (6:19, 6:43) Mary and Leigha 15:27 I also ran the last 6 miles from the house out and back at a faster pace in 43:46 averaging 7:17, which was faster than my race pace in the 15K two weeks earlier.
Leg 1: Distance0.980Time8:36.80Pace8:47.35ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:44.50Pace6:22.25ZoneThreshold Miles
Rabbit chase tempo run.
Leg 3: Distance3.020Time25:24.90Pace8:24.93ZoneEasy Miles
With Benjamin and Matthew.
Leg 4: Distance6.000Time43:46.30Pace7:17.72ZoneMarathon Pace Miles
With Benjamin.

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

Mon, Mar 09, 2026

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 - 2026-03-09 11:52:25
Workout Totals: Distance10.000Time1:18:56.50Pace7:53.65

Leg 1: Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time15:31.50Pace7:45.75ZoneEasy Miles
With Leigha.
Leg 3: Distance6.000Time47:27.10Pace7:54.52ZoneEasy Miles
Part with Matthew, part alone.

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

Tue, Mar 10, 2026

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 - 2026-03-10 10:44:09
Workout Totals: Distance10.000Time1:15:46.20Pace7:34.62
10 total. Benjamin paced me through 2 miles down the canyon in 12:33 (6:11, 6:22). Stephen ran the first mile with us, then his back gave out. This was my fastest time since the calf injury.
Leg 1: Distance0.980Time8:39.80Pace8:50.41ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:33.30Pace6:16.65ZoneThreshold Miles
Tempo run.
Leg 3: Distance1.020Time9:08.70Pace8:57.94ZoneEasy Miles
To the car.
Leg 4: Distance2.000Time15:25.30Pace7:42.65ZoneEasy Miles
With Leigha.
Leg 5: Distance4.000Time29:59.10Pace7:29.77ZoneEasy Miles
With Matthew.

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

Wed, Mar 11, 2026

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 - 2026-03-11 11:58:17
Workout Totals: Distance10.000Time1:21:58.70Pace8:11.87

Leg 1: Distance3.000Time26:48.00Pace8:56.00ZoneEasy Miles
With Mary.
Leg 2: Distance2.000Time15:55.60Pace7:57.80ZoneEasy Miles
With Matthew.
Leg 3: Distance5.000Time39:15.10Pace7:51.02ZoneEasy Miles
Alone.

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

Thu, Mar 12, 2026

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 - 2026-03-12 12:22:19
Workout Totals: Distance10.000Time1:18:52.90Pace7:53.29
10 total. We did a rabbit chase. Stephen paced Leigha and they ran 13:53, course PR for Leigha. I paced Bella and we got 13:09. Matthew got 11:23 if I remember right.
Leg 1: Distance0.980Time8:14.70Pace8:24.80ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:09.20Pace6:34.60ZoneThreshold Miles
Pacing Bella.
Leg 3: Distance3.020Time25:57.00Pace8:35.56ZoneEasy Miles
To the house with Matthew.
Leg 4: Distance4.000Time31:32.00Pace7:53.00ZoneEasy Miles
Alone.

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

Fri, Mar 13, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fast Running Friend Workout - 2026-03-13 12:02:37
Workout Totals: Distance6.000Time47:36.10Pace7:56.02
6 total. Not sure why I ran only 6, I think the day was busy and there were some issues either with the calf or the hamstring.
Leg 1: Distance2.000Time15:49.90Pace7:54.95ZoneEasy Miles
With Leigha.
Leg 2: Distance4.000Time31:46.20Pace7:56.55ZoneEasy Miles
With Matthew.

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

Sat, Mar 14, 2026

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 - 2026-03-14 11:55:22
Workout Totals: Distance6.000Time47:32.60Pace7:55.43
12 total. We did a rabbit chase. 2 miles down the canyon I paced Bella to a new course PR - 12:56. I think Leigha paced Mary, do not remember what they got, I think 15:09. Matthew got 11:33 if I remember right.
Leg 1: Distance6.000Time47:32.60Pace7:55.43ZoneEasy Miles
Part with Benjamin, part alone.

Fast Running Friend Workout - 2026-03-14 17:35:10
Workout Totals: Distance6.000Time46:28.90Pace7:44.82

Leg 1: Distance0.980Time8:17.30Pace8:27.45ZoneEasy Miles
Leg 2: Distance2.000Time12:56.70Pace6:28.35ZoneThreshold Miles
Pacing Bella.
Leg 3: Distance3.020Time25:14.90Pace8:21.62ZoneEasy Miles
With Matthew.

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

Mon, Mar 16, 2026

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 - 2026-03-16 11:52:40
Workout Totals: Distance10.000Time1:18:24.70Pace7:50.47
10 total. Easy pace.
Leg 1: Distance2.000Time15:57.70Pace7:58.85ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time15:14.00Pace7:37.00ZoneEasy Miles
With Matthew.
Leg 3: Distance1.000Time8:10.60Pace8:10.60ZoneEasy Miles
With William and Benjamin if I remember right.
Leg 4: Distance5.000Time39:02.40Pace7:48.48
Split 1:Distance5.000Time39:02.40Pace7:48.48ZoneEasy Miles Cumilative:Distance5.000Time39:02.40Pace7:48.48
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:02.40Pace7:48.48
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:02.40Pace7:48.48
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance5.000Time39:02.40Pace7:48.48

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

Tue, Mar 17, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	2.00	2.00	0.00	10.00

Fast Running Friend Workout - 2026-03-17 10:59:32
Workout Totals: Distance10.000Time1:17:52.70Pace7:47.27
10 total. Benjamin paced me through the 2 mile tempo down the canyon. I ran 12:22 (6:06, 6:16). My endurance is still lacking but I was able to run my fastest time since the calf injury. Stephen made it to 1.25 but then his back started hurting and he could not go faster than 7:20 pace. I think he got something around 13:30.
Leg 1: Distance0.980Time8:46.80Pace8:57.55ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:22.30Pace6:11.15ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.020Time18:07.20Pace8:58.22ZoneEasy Miles
To the car.
Leg 4: Distance2.000Time15:01.80Pace7:30.90ZoneMarathon Pace Miles
With Matthew.
Leg 5: Distance2.000Time15:45.10Pace7:52.55ZoneEasy Miles
With Leigha.
Leg 6: Distance1.000Time7:49.50Pace7:49.50ZoneEasy Miles
With Bella and Matthew.

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

Wed, Mar 18, 2026

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 - 2026-03-18 12:01:47
Workout Totals: Distance10.000Time1:19:26.00Pace7:56.60
10 total. Easy pace.
Leg 1: Distance2.000Time16:26.90Pace8:13.45ZoneEasy Miles
With Benjamin, William, and Matthew.
Leg 2: Distance2.000Time15:50.70Pace7:55.35ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
With Matthew if I remember right.
Leg 4: Distance5.000Time39:27.90Pace7:53.58ZoneEasy Miles
Alone or maybe with Benjamin.

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

Thu, Mar 19, 2026

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 - 2026-03-19 11:57:25
Workout Totals: Distance10.000Time1:19:34.90Pace7:57.49
10 total. We did a rabbit chase. I paced Bella. She ran a PR - 12:49 (6:26, 6:23). Stephen paced Leigha and they ran 13:59. Benjamin ran 9:40. Matthew was not having a good day and got 11:56 if I remember right.
Leg 1: Distance0.980Time8:29.70Pace8:40.10ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:49.00Pace6:24.50ZoneThreshold Miles
Pacing Bella.
Leg 3: Distance2.020Time18:48.30Pace9:18.56ZoneEasy Miles
With Matthew.
Leg 4: Distance5.000Time39:27.90Pace7:53.58ZoneEasy Miles
Alone - or maybe with Benjamin.

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

Fri, Mar 20, 2026

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 - 2026-03-20 10:36:28
Workout Totals: Distance10.000Time1:17:57.20Pace7:47.72
10 total. Easy pace.
Leg 1: Distance4.000Time31:19.50Pace7:49.88ZoneEasy Miles
With Benjamin and Matthew if I remember right.
Leg 2: Distance2.000Time15:34.70Pace7:47.35ZoneEasy Miles
With Leigha.
Leg 3: Distance4.000Time31:03.00Pace7:45.75ZoneEasy Miles
Alone.

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

Sat, Mar 21, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	4.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-03-21 08:14:49
Workout Totals: Distance10.000Time1:19:18.30Pace7:55.83
10 total. Did a 4 mile tempo run down the canyon in 27:10. It was somewhat unplanned - decided to run faster on a whim. Benjamin did it in 20:52.
Leg 1: Distance4.000Time35:37.10Pace8:54.27ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time27:10.50Pace6:47.62ZoneMarathon Pace Miles
Tempo run.
Leg 3: Distance2.000Time16:30.70Pace8:15.35ZoneEasy Miles
Distance/cool-down.

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

Mon, Mar 23, 2026

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	5.00	0.00	0.00	10.00

Fast Running Friend Workout - 2026-03-23 12:04:03
Workout Totals: Distance7.000Time52:28.60Pace7:29.80
10 total. Went a bit quicker for 5 miles trying to keep up with Benjamin and Joseph.
Leg 1: Distance2.000Time15:32.80Pace7:46.40ZoneEasy Miles
With Leigha.
Leg 2: Distance5.000Time36:55.80Pace7:23.16ZoneMarathon Pace Miles
With Matthew, part with Benjami and Joseph.

Fast Running Friend Workout - 2026-03-23 16:13:40
Workout Totals: Distance3.000Time23:49.30Pace7:56.43

Leg 1: Distance3.000Time23:49.30Pace7:56.43ZoneEasy Miles
Alone.

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

Tue, Mar 24, 2026

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 - 2026-03-24 10:52:37
Workout Totals: Distance10.000Time1:17:57.90Pace7:47.79
10 total. Did a 2 mile tempo run down the canyon. Benjamin paced me. I got 12:16 (5:58,6:18). Fastest time since the injury, but still lacking endurance. William ran 12:29, he kept up for the first mile. Stephen also kept up for the first mile, then felt his back was hurting and slowed down to 7:20 pace, but then he kicked in 82 seconds for the last quarter and finished in 12:49. So I think his back hurting might actually be a fatigue-induced panic attack.
Leg 1: Distance0.980Time8:24.30Pace8:34.59ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:16.30Pace6:08.15ZoneThreshold Miles
Tempo run.
Leg 3: Distance1.020Time9:28.40Pace9:17.25ZoneEasy Miles
To the car.
Leg 4: Distance6.000Time47:48.90Pace7:58.15ZoneEasy Miles
Alone.

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

Wed, Mar 25, 2026

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 - 2026-03-25 11:49:30
Workout Totals: Distance10.000Time1:19:59.80Pace7:59.98
10 total. Easy pace.
Leg 1: Distance2.000Time17:32.50Pace8:46.25ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2: Distance4.000Time31:32.30Pace7:53.07ZoneEasy Miles
With Matthew.
Leg 3: Distance4.000Time30:55.00Pace7:43.75ZoneEasy Miles
Alone.

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
639.39	31.50	33.00	3.11	707.00

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

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