Running Every Street: Coaches

Saturday, October 17, 2026

Coaches

A couple years ago I introduced you to my AI running coach, Agnes Ironfist (left). She tells me when to run, the type of run, how far to run, and how fast to run. She's helped this 69-year-old keep his 5K races under 30 minutes.

Today I'd like to introduce you to my push-up/pull-up coach, Rex Maddox (right). Back in June he straightened out my push-up form. (It was really messed up.) He's got me doing about 220 non-continuous push-ups a couple days a week and we're up to 53 continuous push-ups. Our goal is 69 continuous good-form push-ups by the end of the year. He also has me doing 69 non-continuous pull-ups a couple days a week.

No comments:

Streets of Hope

The Plan: Run all the streets of Roseau
The Purpose: To reach inner-city kids with the Gospel of Jesus Christ

I run for health. I run to train for 5Ks. And now, for the fourteenth year, I'm also running so kids from Northeast Minneapolis can go to camp, retreats, and mission trips.

Over the next couple months I hope to run every street of Roseau. The city of Roseau has approximately 30 miles of streets. In order to hit every street, I need to re-run many streets over and over again, so it ends up being about 90 miles.

Would you like to help kids in Northeast Minneapolis and, at the same time motivate me to keep on running? Here's how you can help:

Pledge

10 cents per mile: $9.00 total

or 25 cents per mile: $22.50 total

or $1 per mile: $90 total
or some other amount

All of the donations received will go to Living Hope Ministries. Please send me an email (stynsberg at wiktel dot com) and let me know how you'd like to help out.

Florida Mileage 2026

Date---------Distance---Time-------Total Mileage

1/2 ------------2.4 -------- 27:00----------2.4

1/4 ------------1.6 -------- 18:49----------4.0

1/7 ------------0.9 -------- 11:00----------4.9

1/9 ------------2.1 -------- 24:40----------7.0

1/11 --..-------2.7 -------- 29:49----------9.7

1/12 ---..------1.0 -------- 12:00----------10.7

1/16 ---..------1.0 -------- 11:54----------11.7

1/18 ---..------3.2 -------- 35:00----------14.9

1/19 ---..------1.0 -------- 12:00----------15.9

1/24 ---..------3.1 -------- 30:35----------19.0

1/26 ---..------1.0 -------- 12:00----------20.0

1/28 ---..------1.0 -------- 11:08----------21.0

1/30 ---..------1.0 -------- 11:50----------22.0

2/1 -------.-----4.0 -------- 52:00----------26.0

2/4 -------.-----1.4 -------- 16:00----------27.4

2/6 -------.-----1.0 -------- 12:00----------28.4

2/8 -------.-----3.5 -------- 39:00----------31.9

2/9 -------.-----1.1 -------- 13:00----------33.0

2/13 -----------1.8 -------- 18:00----------34.8

2/14 -----------3.0 -------- 35:16----------37.8

2/15 -----------1.9 -------- 21:44----------39.7

2/16 -----------1.5 -------- 17:43----------41.2

2/20 -----------2.6 -------- 29:41----------43.8

2/22 -----------1.1 -------- 13:45----------44.9

2/23 -----------2.1 -------- 23:08----------47.0

2/27 -----------2.6 -------- 29:44----------49.6

3/1 ----..-------3.9 -------- 41:56----------53.5

3/2 ----..-------0.9 -------- 11:04----------54.4

3/6 ----..-------1.0 -------- 12:00----------55.4

3/10 -----------1.1 -------- 14:25----------56.5

3/11 -----------0.9 -------- 11:00----------57.4

Running Every Street 2026

3/20 ----------1.5 -------- 18:00----------1.5

3/29 ----------1.0 -------- 12:00----------2.5

4/5 -----..-----2.6 -------- 28:48----------5.1

4/8 -----..-----2.7 -------- 29:35----------7.8

4/10 ----------0.9 -------- 11:00----------8.7

4/13 ----------1.4 -------- 17:00----------10.1

4/15 ----------3.3 -------- 36:00----------13.4

4/20 ----------2.9 -------- 31:04----------16.3

4/22 ----------2.6 -------- 34:00----------18.9

4/26 ----------1.4 -------- 16:55----------20.3

4/27 ----------4.1 -------- 45:36----------24.4

4/29 ----------2.6 -------- 29:00----------27.0

5/3 ----..------1.3 -------- 16:00----------28.3

5/4 ----..------5.9 -------- 66:00----------34.2

5/6 ----..------2.1 -------- 24:00----------36.3

5/10 ----------3.3 -------- 36:55----------39.6

5/16 ----------3.1 -------- 29:36----------42.7

5/18 ----------5.7 -------- 66:05----------48.4

5/20 ----------1.1 -------- 12:38----------49.5

5/22 ----------1.0 -------- 13:00----------50.5

5/24 ----------5.1 -------- 56:31----------55.6

5/31 ----------3.8 -------- 42:04----------59.4

6/1 -----..-----2.6 -------- 30:00----------62.0

6/8 -----..-----6.2 -------- 70:45----------68.2

6/10 ----------1.9 -------- 21:00----------70.1

6/12 ----------0.9 -------- 10:41----------71.0

6/14 ----------5.2 -------- 55:18----------76.2

6/15 ----------2.8 -------- 31:30----------79.0

6/17 ----------2.8 -------- 31:25----------81.8

6/21 ----------5.6 -------- 60:08----------87.4

6/22 ----------3.6 -------- 39:21----------91.0

6/26 ----------6.9 -------- 80:22----------97.9

Other Mileage 2026

3/15 ----------3.8 -------- 45:00----------3.8

3/23 ----------2.9 -------- 33:00----------6.7

3/25 ----------0.8 -------- 10:00----------7.5

3/30 ----------2.5 -------- 30:00----------10.0

4/12 ----------1.5 -------- 18:00----------11.5

4/19 ----------1.6 -------- 26:00----------13.1

5/11 ----------2.8 -------- 31:38----------15.9

5/25 ----------4.1 -------- 47:20----------20.0

5/29 ----------2.2 -------- 26:39----------22.2

6/6 -----..-----3.0 -------- 28:31----------25.2

6/28 ----------4.4 -------- 48:10----------29.6

6/29 ----------3.2 -------- 35:13----------32.8

7/3 ---..-------4.6 -------- 58:00----------37.4

7/5 ---..-------1.8 -------- 20:00----------39.2

7/6 ---..-------6.0 -------- 69:14----------45.2

7/10 ----------3.8 -------- 42:00----------49.0

7/12 ----------3.0 -------- 34:00----------52.0

7/13 ----------3.5 -------- 40:13----------55.5

7/18 ----------3.1 -------- 30:33----------58.6

7/20 ----------5.7 -------- 66:25----------64.3

7/22 ----------3.2 -------- 37:10----------67.5

7/24 ----------1.0 -------- 12:05----------68.5

7/26 ----------2.8 -------- 32:03----------71.3

7/27 ----------5.4 -------- 63:00----------76.7

7/29 ----------2.6 -------- 30:00----------79.3

8/2 ----..------2.9 -------- 32:00----------81.5

8/3 ----..------3.0 -------- 33:30----------84.5

8/8 ----..------3.1 -------- 29:23----------87.6

8/14 ----------1.5 -------- 13:40----------89.1

8/16 ----------5.1 -------- 56:00----------94.2

8/17 ----------3.0 -------- 32:17----------97.2

8/19 ----------1.0 -------- 11:42----------98.2

8/23 ----------3.5 -------- 37:08----------101.7

8/24 ----------4.3 -------- 45:16----------106.0

8/28 ----------1.0 -------- 11:57----------107.0

8/30 ----------5.3 -------- 58:12----------112.3

8/31 ----------2.8 -------- 30:03----------115.1

9/4 ----..------2.7 -------- 30:00----------117.8

9/6 ----..------5.1 -------- 60:00----------122.9

9/7 ----..------3.7 -------- 42:30----------126.6

9/11 ----------3.7 -------- 44:00----------130.3

9/13 ----------3.8 -------- 42:00----------134.1

9/14 ----------3.1 -------- 34:00----------137.2

9/19 ----------3.1 -------- 29:54----------140.3

9/21 ----------5.9 -------- 69:19----------146.2

9/23 ----------2.2 -------- 25:00----------148.4

9/25 ----------1.0 -------- 12:00----------149.4

9/27 ----------3.1 -------- 35:00----------152.5

9/28 ----------5.2 -------- 60:00----------157.7

9/30 ----------3.2 -------- 36:00----------160.9

10/4 ----------3.4 -------- 37:10----------164.3

10/5 ----------2.6 -------- 30:56----------166.9

10/9 ----------3.1 -------- 29:31----------170.0

10/12 --------3.6 -------- 41:00----------173.6

10/14 --------2.1 -------- 23:00----------175.7

10/16 --------4.5 -------- 51:00----------180.2

Total Mileage 2026

335.5 ----------

Push-Ups 2025

1/10 ----------67

9/21 ----------68

Pull-Ups

9/5/26 ----------16

Amount Pledged

$437.50

Weight

9/4/12.............185.0 lbs

9/4/13...........185.6 lbs

9/3/14...........182.2 lbs

9/3/15...........190.2 lbs

9/6/16...........189.4 lbs

9/5/17...........184.0 lbs

9/5/18...........189.6 lbs

9/5/19...........189.6 lbs

2/25/20...........190.2 lbs

9/16/21...........180.0 lbs

9/11/22...........181.4 lbs

8/20/23...........169.7 lbs

10/3/24...........166.6 lbs

9/26/25...........164.0 lbs

VO2 Max

8/24/20 Cooper Test.......37.63

8/22/21 Cooper Test.......35.49

9/16/21 WorldFitnessLevel.org.......40

10/14/21 Queens College Step Test.......49.17

5/21/22 Cooper Test.......36.56

8/9/22 Beep Test.......29.84

10/5/22 Cooper Test.......37.28

6/17/23 Cooper Test.......38.72

8/9/23 Cooper Test.......35.84

8/23/23 Cooper Test.......36.20

9/13/23 Cooper Test.......35.49

10/10/23 Cooper Test.......38.72

2/6/24 Cooper Test.......37.64

6/28/24 TrainAsOne.......51

11/13/24 Cooper Test.......37.64

8/17/25 Cooper Test.......36.9

8/14/26 1.5 Mile Test.......38.8

5Ks

8/9/08 Yellow Rose 31:39

8/11/09 Yellow Rose 30:26

10/9/10 Fargo Mini 30:33

7/16/11 ALS Walk/Run 30:30

8/20/11 Yellow Rose 28:58

10/1/11 Fargo Oktoberfest 27:18 PB

5/5/12 May Walk/Run 35:15

6/16/12 Stomp Out Cancer 30:01

7/14/12 ALS Walk/Run 29:01

8/11/12 Yellow Rose 29:13

6/15/13 Stomp Out Cancer 31:18

7/20/13 ALS Walk/Run 31+

8/10/13 Yellow Rose 31:01

10/5/13 Fargo Mini 28:40

7/4/14 Red, White, and Boom 29:13

7/19/14 ALS Walk/Run 28:45

9/20/14 Malung 5K Walk/Run 28:28

5/2/15 Life Care Walk/Run 32:02

5/16/15 Stomp Out Cancer 30:30

8/9/15 Yellow Rose 31:18

6/11/16 Run for Your Buns 32:40
7/16/16 ALS Walk/Run 30:55

8/13/16 Miles for Melanoma 33:52
9/17/16 Malung 5K Walk/Run 33:31

5/6/17 Life Care Walk/Run 31:22

5/15/17 Stomp Out Cancer 31:04

5/5/18 Life Care Walk/Run 33:00

7/14/18 ALS Walk/Run 32:32

8/11/18 Yellow Rose 31:13

9/15/18 Malung 5k Walk/Run 32:22

5/4/19 Life Care Walk/Run 30:35

5/11/19 Stomp Out Cancer 31:35

7/20/19 ALS Walk/Run 30:47

8/10/19 Yellow Rose 30:07

9/21/19 Freedom 5K (3.3 mi) 33:07

8/3/20 Yellow Rose (virtual) 29:55

10/3/20 Lake Region Run 29:17

6/12/21 Run for Your Buns 33:02

7/17/21 ALS Walk/Run 33:35

8/14/21 Yellow Rose 31:41

9/11/21 NewFest (2.8 mi) 27:57

10/8/21 Blue Ox 5K 32:37

5/7/22 Life Care Walk/Run 31:45

6/18/22 Gully 5K 35:00

7/5/22 A-Cross America Relay 32:13

7/16/22 ALS Walk/Run 32:09

8/13/22 Yellow Rose 36:59

9/17/22 Home Run 29:47

10/1/22 Harvest Hustle 31:35

10/7/22 Blue Ox 29:56

1/21/23 Panama City Torch Run 31:50

2/4/23 Panama City Beach Mardi Gras 5K 29:35

5/6/23 Life Care Walk/Run 29:21

6/3/23 Lake Region Run 31:20

7/15/23 ALS Walk/Run 30:39

8/12/23 Yellow Rose 29:55

8/26/23 A-Cross America Relay 30:30

9/16/23 Home Run 31:29

10/13/23 Blue Ox 29:30

1/20/24 Panama City Torch Run 30:39

2/10/24 Fort Mardi Gras 5K 29:30*

5/4/24 LifeCare Walk/Run 29:42

6/15/24 Rude Run - Grand Forks 31:00*

7/20/24 ALS Walk/Run 30:48

8/10/24 Yellow Rose 29:12

8/17/24 North Star Run 29:26

10/11/24 Blue Ox 29:02

*Adjusted time. See blog post.

1/25/25 Panama City Torch Run 30:54

2/16/25 Seaside School 5K 31:08

6/7/25 Lake Region Run 29:38

7/19/25 ALS Walk/Run 28:33

10/10/25 Blue Ox 29:31

1/24/26 Panama City Torch Run 30:35

5/16/26 LifeCare Walk/Run 29:36

6/6/26 Lake Region Run 28:31

7/18/26 ALS Walk/Run 30:33

8/8/26 Yellow Rose 29:23

9/19/26 Kleefeld Honey Run 29:49

10/9/26 Blue Ox 29:31

10Ks

8/9/25 Yellow Rose 62:48

Trail Run

8/23/25 Mount Roseau Trail Run 47:46

Roseau

Saturday, October 17, 2026

Coaches

No comments:

Post a Comment