Split day with quality: 10.63 miles (incl. 4.72 mi at 6:22/mi)

The story of the day

On 2026-07-21, Matthew Brunken completed 4 logged sessions totaling about 10.63 miles of aerobic work (10.63 run miles). Focus: volume + quality — another day on the road to the California International Marathon (CIM) in December 2026, with the Garmin Kansas City Half Marathon still the nearer race checkpoint.

Matthew Brunken mixed easy volume with a quality effort: a short 1.22 mi treadmill warm-up (8:14/mi), 3.07 mi easy in Lincoln (8:09/mi), the standout 4.72 mi at 6:22/mi pace (Lincoln - Threshold, 0:30:01), and a 1.62 mi cool-down (9:52/mi). The standout block was Lincoln - Threshold (Running, 4.72 mi, 6:22/mi). When easy volume is not on foot, Brunken often shifts aerobic work to the bike — those sessions count fully in this diary.

Sessions

• Treadmill Running — Running, 1.22 mi, 0:10:05, 8:14/mi, Easy run (Runalyze)
• Lincoln Running — Running, 3.07 mi, 0:25:01, 8:09/mi, Easy run (Runalyze)
• Lincoln - Threshold — Running, 4.72 mi, 0:30:01, 6:22/mi, Easy run (Runalyze)
• Lincoln Running — Running, 1.62 mi, 0:15:56, 9:52/mi, Easy run (Runalyze)

How it fits the season

California International Marathon (CIM) in Sacramento remains the December 2026 north star. The Garmin Kansas City Half Marathon is the intermediate measuring stick. Easy bike miles, easy runs, treadmill logistics, and long runs all keep weekly aerobic rhythm intact without forcing every day to be a running test.

Coaching takeaway

Cross-training only "doesn't count" if you refuse to log it. Publishing bike days beside run days tells the truth about how this marathon build actually works — and keeps the public diary continuous for athletes and search engines.

Looking ahead

Protect running legs according to today's mix. A solid bike day can still want sleep and fueling. The CIM highway is long; Kansas City gets its say first.