Breaking the Wall

September 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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 138.01 Year: 2742.53
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.010.501.506.00138.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

Fast Running Friend Workout - 2021-09-01 08:25:51
Workout Totals: Distance12.000Time1:35:01.60Pace7:55.13
12 total. Mostly easy pace. Pickup for 0.5 uphill with Matthew, William, and Joseph. Jacob tried to do a quarter pickup, but something was wrong with his heel. He stretched it out, and was able to run better towards the end of the run, though.

9+3 for Benjamin with a 1 K pickup.
Leg 1:
Distance4.000Time31:19.90Pace7:49.98
With Joseph, William, and Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.00Pace8:01.71ZoneEasy Miles
Cumilative:Distance3.500Time28:06.00Pace8:01.71
Split 2:Distance0.500Time3:13.90Pace6:27.80ZoneThreshold Miles
Cumilative:Distance4.000Time31:19.90Pace7:49.98
Leg 2:
Distance8.000Time1:03:41.70Pace7:57.71
With Jacob, part with Joseph.
Split 1:Distance4.730Time38:44.70Pace8:11.48ZoneEasy Miles
Cumilative:Distance4.730Time38:44.70Pace8:11.48
Split 2:Distance3.270Time24:57.00Pace7:37.80ZoneEasy Miles
Cumilative:Distance8.000Time1:03:41.70Pace7:57.71

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 - 2021-09-02 08:40:39
Workout Totals: Distance12.000Time1:34:58.90Pace7:54.91
12 total, easy pace, usual distances. 9+3 for Benjamin as usual.
Leg 1:
Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Jacob, William, and Matthew, part with Stephen.
Leg 2:
Distance8.000Time1:03:13.50Pace7:54.19ZoneEasy Miles
With Joseph, part with Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.500.5012.00

Fast Running Friend Workout - 2021-09-03 08:49:37
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
12 total. Usual distances. Did pickups. Ran 3:09 0.5 uphill with Matthew, Joseph, and William. Then did 2x0.25 down the canyon with Jacob in 79.4, 73.8. He had 72 on the second one.
Leg 1:
Distance4.000Time30:25.80Pace7:36.45
With Joseph, William, and Matthew, part with Jacob.
Split 1:Distance3.500Time27:16.40Pace7:47.54ZoneEasy Miles
Cumilative:Distance3.500Time27:16.40Pace7:47.54
Split 2:Distance0.500Time3:09.40Pace6:18.80ZoneThreshold Miles
Cumilative:Distance4.000Time30:25.80Pace7:36.45
Leg 2:
Distance8.000Time1:03:12.40Pace7:54.05
With Jacob, part with Joseph.
Split 1:Distance4.230Time34:14.90Pace8:05.79ZoneEasy Miles
Cumilative:Distance4.230Time34:14.90Pace8:05.79
Split 2:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles
Cumilative:Distance4.480Time35:34.30Pace7:56.41
Split 3:Distance0.250Time2:04.20Pace8:16.80ZoneEasy Miles
Cumilative:Distance4.730Time37:38.50Pace7:57.48
Split 4:Distance0.250Time1:13.80Pace4:55.20ZoneVO2 Max Miles
Cumilative:Distance4.980Time38:52.30Pace7:48.33
Split 5:Distance3.020Time24:20.10Pace8:03.48ZoneEasy Miles
Cumilative:Distance8.000Time1:03:12.40Pace7:54.05

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.001.0012.50

Fast Running Friend Workout - 2021-09-04 08:09:06
Workout Totals: Distance12.500Time1:37:17.30Pace7:46.98
16.5 total. Did 2x0.5 down in 2:36, 2:33. Jacob did 2:25, 2:23. Joseph ran the second one in 2:27, Chad in 2:34.
Leg 1:
Distance0.980Time8:03.40Pace8:13.27ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time13:03.90Pace6:31.95
Workout.
Split 1:Distance0.500Time2:36.10Pace5:12.20ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:36.10Pace5:12.20
Split 2:Distance1.000Time7:54.50Pace7:54.50ZoneEasy Miles
Cumilative:Distance1.500Time10:30.60Pace7:00.40
Split 3:Distance0.500Time2:33.30Pace5:06.60ZoneVO2 Max Miles
Cumilative:Distance2.000Time13:03.90Pace6:31.95
Leg 3:
Distance3.020Time23:48.20Pace7:52.91ZoneEasy Miles
Back to the house.
Leg 4:
Distance6.000Time47:40.50Pace7:56.75ZoneEasy Miles
More distance, most with Chad.
Leg 5:
Distance0.500Time4:41.30Pace9:22.60ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.440.000.001.0012.44

Fast Running Friend Workout - 2021-09-06 08:02:22
Workout Totals: Distance12.441Time1:36:59.00Pace7:47.73
Salt City Mile, 5:27, 6th place in the masters. There was some confusion with the official times we are still trying to resolve, but so far the results are:

Jacob 4:52 (PR)
Joseph 5:02 (PR)
Myself 5:27
William 5:52
Matthew 6:00 (PR)
Stephen 6:25
Julia 6:41
Sarah 8:07
Mary 8:30
Bella 8:40 (PR)

Leg 1:
Distance0.836Time6:41.10Pace7:59.78ZoneEasy Miles
Timed Julia/jogged.
Leg 2:
Distance3.761Time30:05.30Pace8:00.01ZoneEasy Miles
More warm-up, part with Matthew.
Leg 3:
Distance1.333Time8:07.10Pace6:05.42
Race, timed Sarah.
Split 1:Distance1.000Time5:27.10Pace5:27.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:27.10Pace5:27.10
Split 2:Distance0.333Time2:40.00Pace8:00.48ZoneEasy Miles
Cumilative:Distance1.333Time8:07.10Pace6:05.42
Leg 4:
Distance6.511Time52:05.50Pace8:00.03ZoneEasy Miles
More distance, part with Joseph and Jacob.

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 - 2021-09-07 09:18:19
Workout Totals: Distance12.000Time1:32:00.90Pace7:40.08
12 total, easy runs, usual distances. Did a video-shoot for Kant running news. Benjamin did easy runs, 9+3 for the last two days.
Leg 1:
Distance1.000Time9:35.60Pace9:35.60ZoneEasy Miles
Video-shoot with the family.
Leg 2:
Distance11.000Time1:22:25.30Pace7:29.57ZoneEasy Miles
Alone.

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 - 2021-09-08 09:06:53
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total. Easy runs. Usual distances. Benjamin did 8x400 in the 64-66 range with 60 second recovery.
Leg 1:
Distance4.000Time31:24.40Pace7:51.10ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:03:42.00Pace7:57.75ZoneEasy Miles
With Jacob, part with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.500.001.0012.00

Fast Running Friend Workout - 2021-09-09 08:57:34
Workout Totals: Distance12.000Time1:34:07.10Pace7:50.59
12 total. Usual distances for the kids. Did 1 mile pickup with Joseph down the canyon in 5:46. Jacob did 0.5 uphill in 2:34. I ran with Matthew in 3:18. William did 3:06.
Leg 1:
Distance4.000Time31:56.90Pace7:59.23
With Jacob, Matthew, and William. Stephen did everything with us except the pickup.
Split 1:Distance3.500Time28:38.00Pace8:10.86ZoneEasy Miles
Cumilative:Distance3.500Time28:38.00Pace8:10.86
Split 2:Distance0.500Time3:18.90Pace6:37.80ZoneMarathon Pace Miles
Cumilative:Distance4.000Time31:56.90Pace7:59.23
Leg 2:
Distance8.000Time1:02:10.20Pace7:46.28
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:31.20Pace8:01.78ZoneEasy Miles
Cumilative:Distance4.050Time32:31.20Pace8:01.78
Split 2:Distance1.000Time5:46.60Pace5:46.60ZoneVO2 Max Miles
Cumilative:Distance5.050Time38:17.80Pace7:35.01
Split 3:Distance2.950Time23:52.40Pace8:05.56ZoneEasy Miles
Cumilative:Distance8.000Time1:02:10.20Pace7:46.28

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 - 2021-09-10 08:44:42
Workout Totals: Distance12.000Time1:31:17.90Pace7:36.49
12 total. Easy pace, usual distances for everybody. 9+3 for Benjamin.
Leg 1:
Distance4.000Time31:35.50Pace7:53.88ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time59:42.40Pace7:27.80ZoneEasy Miles
With Jacob, part with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.070.000.501.5017.07

Fast Running Friend Workout - 2021-09-11 07:59:22
Workout Totals: Distance17.070Time2:12:01.90Pace7:44.08
17+ total. Did 3x0.5 down the canyon with Chad. First two we paced William - 2:45, 2:51. The last one we went hard and ran 2:31.

Jacob did 2:18, 2:19, 2:24. On the last one he opened in 68, but then his lung started hurting, and he slowed down to 76.

Joseph did the first one 2:29. On the second one, he thought he would be able to keep up with Jacob, but Jacob was too fast for him. So he ran it in 2:37, and then did not do the third interval.

Other boys ran easy.

Benjamin did 2x2 miles (he thinks it is a bit longer than 2) 10:01, 9:57 I think.
Leg 1:
Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.500Time16:08.90Pace6:27.56
Workout.
Split 1:Distance0.500Time2:45.70Pace5:31.40ZoneVO2 Max Miles
Cumilative:Distance0.500Time2:45.70Pace5:31.40
Split 2:Distance0.500Time3:54.50Pace7:49.00ZoneEasy Miles
Cumilative:Distance1.000Time6:40.20Pace6:40.20
Split 3:Distance0.500Time2:51.90Pace5:43.80ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:32.10Pace6:21.40
Split 4:Distance0.500Time4:05.40Pace8:10.80ZoneEasy Miles
Cumilative:Distance2.000Time13:37.50Pace6:48.75
Split 5:Distance0.500Time2:31.40Pace5:02.80ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:08.90Pace6:27.56
Leg 3:
Distance13.590Time1:47:43.20Pace7:55.58
Cool-down/distance. Part with Jacob and Chad, part alone.
Split 1:Distance7.790Time1:02:19.70Pace8:00.06ZoneEasy Miles
Cumilative:Distance7.790Time1:02:19.70Pace8:00.06
Split 2:Distance0.500Time2:55.60Pace5:51.20ZoneThreshold Miles
Cumilative:Distance8.290Time1:05:15.30Pace7:52.29
Split 3:Distance5.300Time42:27.90Pace8:00.74ZoneEasy Miles
Cumilative:Distance13.590Time1:47:43.20Pace7:55.58

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

Fast Running Friend Workout - 2021-09-13 08:50:19
Workout Totals: Distance12.000Time1:34:36.80Pace7:53.07
12 total. Did a mile pickup down he canyon at the very end in 5:46 with Jacob. Otherwise, easy runs.

Benjamin did the usual 9+3 with 1 K pickup.
Leg 1:
Distance4.000Time31:27.30Pace7:51.82ZoneEasy Miles
With Joseph, Jacob, William, and Matthew, part with Stephen.
Leg 2:
Distance8.000Time1:03:09.50Pace7:53.69
With Jacob, part with Joseph.
Split 1:Distance6.770Time55:19.00Pace8:10.25ZoneEasy Miles
Cumilative:Distance6.770Time55:19.00Pace8:10.25
Split 2:Distance1.000Time5:46.00Pace5:46.00ZoneVO2 Max Miles
Cumilative:Distance7.770Time1:01:05.00Pace7:51.69
Split 3:Distance0.230Time2:04.50Pace9:01.30ZoneEasy Miles
Cumilative:Distance8.000Time1:03:09.50Pace7:53.69

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
130.010.501.506.00138.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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