Breaking the Wall

April 2021

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 152.01 Year: 1148.62
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 92.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
135.260.0015.001.75152.01
Brown Crocs 3 Miles: 24.00Brown Crocs 4 Miles: 92.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-01 09:16:11
Workout Totals: Distance3.000Time21:53.70Pace7:17.90
Total of 12. Easy runs for everybody, except Benjamin doing a pickup.
Leg 1:
Distance3.000Time21:53.70Pace7:17.90ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2021-04-01 17:10:12
Workout Totals: Distance9.000Time1:10:43.10Pace7:51.46
 
Leg 1:
Distance7.000Time55:46.60Pace7:58.09ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance2.000Time14:56.50Pace7:28.25ZoneEasy Miles
Alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-02 09:04:19
Workout Totals: Distance10.000Time1:16:27.70Pace7:38.77
12 total, easy runs, Benjamin did a mile pickup in 4:51 - his knee is bothering him.
Leg 1:
Distance3.000Time23:59.00Pace7:59.67ZoneEasy Miles
With Matthew, William, and Stephen.
Leg 2:
Distance7.000Time52:28.70Pace7:29.81ZoneEasy Miles
With Joseph, and Jacob, part with William.
Fast Running Friend Workout - 2021-04-02 18:39:07
Workout Totals: Distance2.000Time15:58.70Pace7:59.35
 
Leg 1:
Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Part with Julia, part alone.

Brown Crocs 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.002.001.5016.01

Fast Running Friend Workout - 2021-04-03 07:23:05
Workout Totals: Distance16.005Time2:02:51.40Pace7:40.57
16 total. Had an earlier start due to General Conference. Benjamin did 6 mile tempo down in 30:18. His knee gave him some trouble, and he had a hard time warming up with the first two miles in 5:16, 5:02, then he averaged 5:00 for the remaining 4.

Joseph and Jacob did 12x0.25 down with 0.125 recovery. They were hitting around 77-78. On the last one, Jacob ran 59.6, Joseph went with him for the first 200 or so, then just gave up and jogged in.

Chad and I paced William through 2 miles in 11:54 (5:56, 5:58), then joined Joseph and Jacob for the last 6 intervals of their workout. Chad was hitting around 75 starting a bit behind and catching up. In the last one Chad ran 67, I got 72.4.

Matthew and Stephen did 5 miles.
Leg 1:
Distance0.980Time8:21.60Pace8:31.84ZoneEasy Miles
Warm-up with the boys and Chad.
Leg 2:
Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
With Chad and William.
Leg 3:
Distance0.500Time4:31.60Pace9:03.20ZoneEasy Miles
Recovery jog with Chad.
Leg 4:
Distance2.125Time15:13.20Pace7:09.74
With Chad, Joseph, and Jacob.
Split 1:Distance0.250Time1:18.30Pace5:13.20ZoneVO2 Max Miles
Cumilative:Distance0.250Time1:18.30Pace5:13.20
Split 2:Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
Cumilative:Distance0.375Time2:41.80Pace7:11.47
Split 3:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles
Cumilative:Distance0.625Time3:59.90Pace6:23.84
Split 4:Distance0.125Time1:32.20Pace12:17.60ZoneEasy Miles
Cumilative:Distance0.750Time5:32.10Pace7:22.80
Split 5:Distance0.250Time1:19.80Pace5:19.20ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:51.90Pace6:51.90
Split 6:Distance0.125Time1:28.10Pace11:44.80ZoneEasy Miles
Cumilative:Distance1.125Time8:20.00Pace7:24.44
Split 7:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles
Cumilative:Distance1.375Time9:39.50Pace7:01.45
Split 8:Distance0.125Time1:33.00Pace12:24.00ZoneEasy Miles
Cumilative:Distance1.500Time11:12.50Pace7:28.33
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles
Cumilative:Distance1.750Time12:32.80Pace7:10.17
Split 10:Distance0.125Time1:28.00Pace11:44.00ZoneEasy Miles
Cumilative:Distance1.875Time14:00.80Pace7:28.43
Split 11:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles
Cumilative:Distance2.125Time15:13.20Pace7:09.74
 
Leg 5:
Distance3.400Time28:00.60Pace8:14.29ZoneEasy Miles
Part with Joseph, Jacob, and Chad.
Leg 6:
Distance5.000Time39:12.60Pace7:50.52ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.
Leg 7:
Distance1.000Time7:23.10Pace7:23.10ZoneEasy Miles
Alone.
Leg 8:
Distance1.000Time8:14.70Pace8:14.70ZoneEasy Miles
With Mary.

Brown Crocs 4 Miles: 16.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched General Conference, then went for a walk, and did family scripture study in nature.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-05 08:36:34
Workout Totals: Distance8.000Time1:02:14.40Pace7:46.80
12 total, easy runs, usual distances. Benjamin's knee was hurting, so he just ran easy as well.
Leg 1:
Distance4.000Time31:22.60Pace7:50.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:34.80Pace7:51.60ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-04-05 17:24:24
Workout Totals: Distance4.000Time29:25.80Pace7:21.45
Alone.
Leg 1:
Distance4.000Time29:25.80Pace7:21.45ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-06 14:02:20
Workout Totals: Distance12.000Time1:30:31.40Pace7:32.62
Total of 12. Easy runs. Taper for the boys - 4 for Joseph, Jacob, and William, 3 for Stephen, 2 for Matthew.
Leg 1:
Distance8.000Time59:55.60Pace7:29.45ZoneEasy Miles
With Benjamin.
Leg 2:
Distance4.000Time30:35.80Pace7:38.95ZoneEasy Miles
With Joseph, Jacob, William, and Benjamin. Part with Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-04-07 09:07:24
Workout Totals: Distance12.000Time1:28:09.60Pace7:20.80
12 total. Benjamin pulled me through 4 miles down the canyon in 23:15.9 (5:47, 5:52, 5:49, 5:47). It was hard, but I was able to do it, and I improved by 29 seconds from last week.

Joseph, Jacob, William, Stephen, and Matthew ran the 3200 time trial on the track with the Roadrunners. Results:

Jacob 10:58 (PR) (5:19, 5:39)
Joseph 11:04 (PR) (5:21, 5:43)
William 12:29 (6:01, 6:28)
Matthew 13:34 (6:30, 7:07)
Stephen 14:01 (6:30, 7:30)

All of them need to work on holding the speed. Stephen, William, and Matthew also need to work on plain mental toughness when it hurts. To some extent they just gave up in the second mile.
Leg 1:
Distance3.000Time23:24.50Pace7:48.17ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time12:02.60Pace8:08.24ZoneEasy Miles
Warm-up with Benjamin.
Leg 3:
Distance4.000Time23:15.90Pace5:48.98ZoneThreshold Miles
4 mile tempo down the canyon - Benjamin pulled me.
Leg 4:
Distance3.520Time29:26.60Pace8:21.88ZoneEasy Miles
Cool-down with Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-08 08:46:06
Workout Totals: Distance12.000Time1:29:35.40Pace7:27.95
12 total, easy pace.
Leg 1:
Distance8.000Time59:44.80Pace7:28.10ZoneEasy Miles
Most of this with Joseph, and Jacob.
Leg 2:
Distance4.000Time29:50.60Pace7:27.65ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-04-09 09:15:35
Workout Totals: Distance12.000Time1:29:15.50Pace7:26.29
12 total, easy pace.
Leg 1:
Distance4.000Time30:27.40Pace7:36.85ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 2:
Distance3.000Time22:20.50Pace7:26.83ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance1.000Time6:50.30Pace6:50.30ZoneEasy Miles
With Benjamin.
Leg 4:
Distance4.000Time29:37.30Pace7:24.32ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-04-10 08:32:02
Workout Totals: Distance16.000Time1:56:51.00Pace7:18.19
Total of 16. Did 5 down the canyon with Chad and Jacob in 29:39. We went a bit slower than my limit in the first 3 miles because Joseph was miserable (he stopped after 3 in 17:55), and then Jacob was suffering in the last 1.5, so we eased off the gas pedal. But when we did 0.5 in 2:53 (5:46 pace) between 3 and 4, I started to feel miserable as well. The splits were 5:58, 5:57,6:00,5:52,5:52.

Benjamin warmed-up a mile with us in 5:58, then ran 19:47 for his 4 mile tempo. His knee is starting to feel better, but still not 100%.
Leg 1:
Distance2.480Time20:00.50Pace8:04.07ZoneEasy Miles
Warm-up with Chad, Joseph, Jacob, and Benjamin.
Leg 2:
Distance5.000Time29:39.60Pace5:55.92ZoneThreshold Miles
With Chad and Jacob. Joseph did the first 3 and stopped, Benjamin ran the first mile, and then speed up and did his tempo.
Leg 3:
Distance2.020Time16:01.40Pace7:55.94ZoneEasy Miles
To the house with Jacob, Chad, and Benjamin.
Leg 4:
Distance6.500Time51:09.50Pace7:52.23ZoneEasy Miles
With William. Part with Stephen, Matthew, and Bonnie.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-12 08:52:13
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
Total of 12. Joseph and William did the rabbit chase for 2 down the canyon. William had a minute head start. William ended up with 11:48, Joseph got 10:50, almost caught him. I paced William. Jacob did the first mile with William, then waited for Joseph, and then paced Joseph for the last mile, which was 5:19.

Stephen and Matthew did 4. William's total was 6. Joseph and Jacob did their usual 7. Benjamin did the usual 12 with a mile pickup.
Leg 1:
Distance0.980Time7:56.20Pace8:05.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:48.60Pace5:54.30ZoneThreshold Miles
Paced William for 2 down the canyon.
Leg 3:
Distance5.020Time38:43.50Pace7:42.85ZoneEasy Miles
Distance, part with Benjamin, part with the boys, part alone.
Leg 4:
Distance4.000Time31:01.40Pace7:45.35ZoneEasy Miles
With Stephen and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(4)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-04-13 08:43:23
Workout Totals: Distance12.000Time1:33:35.80Pace7:47.98
12 total, mostly easy runs, pickup with Stephen and Matthew for 0.25. Benjamin did 3x2 down the canyon - 9:59, 9:55, 9:18. There was strong tailwind. He had a hard time getting going, but once he got going, he moved.
Leg 1:
Distance1.000Time7:13.40Pace7:13.40ZoneEasy Miles
Alone
Leg 2:
Distance7.000Time54:34.00Pace7:47.71ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3:
Distance4.000Time31:48.40Pace7:57.10
With Stephen and Matthew.
Split 1:Distance2.110Time17:22.10Pace8:13.89ZoneEasy Miles
Cumilative:Distance2.110Time17:22.10Pace8:13.89
Split 2:Distance0.250Time1:19.70Pace5:18.80ZoneVO2 Max Miles
Cumilative:Distance2.360Time18:41.80Pace7:55.34
Split 3:Distance1.640Time13:06.60Pace7:59.63ZoneEasy Miles
Cumilative:Distance4.000Time31:48.40Pace7:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2021-04-14 08:52:56
Workout Totals: Distance12.000Time1:29:23.00Pace7:26.92
12 total. Pace William for 2 miles down in 11:34. Joseph and Jacob chased him with 60 second handicap. Jacob ran a PR of 10:37, Joseph almost got a PR with 10:42, but they did not quite catch William. Tailwind did help. Jacob's last mile was 5:09, Joseph's 5:14.
Leg 1:
Distance0.980Time8:02.30Pace8:12.14ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:34.70Pace5:47.35ZoneThreshold Miles
2 down the canyon with William - rabbit chase.
Leg 3:
Distance5.020Time39:04.50Pace7:47.03ZoneEasy Miles
Part with the boys, part alone.
Leg 4:
Distance4.000Time30:41.50Pace7:40.38ZoneEasy Miles
With Benjamin, Stephen and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
135.260.0015.001.75152.01
Brown Crocs 3 Miles: 24.00Brown Crocs 4 Miles: 92.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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