Breaking the Wall

January 2022

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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: 152.00 Year: 152.00
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 348.67
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.000.7512.751.50152.00
Amoji 3 Miles: 124.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.001.5016.00

Fast Running Friend Workout - 2022-01-01 12:35:18
Workout Totals: Distance16.000Time2:03:30.20Pace7:43.14
My first 16 mile run in a while - finally. Decided the workout yesterday was rather easy, and I had juice for a little bit of action today. There was only one decent stretch available of the ones we use normally - 0.5 miles starting from the house and going down. So Sarah did 3x0.5 down in 3:54, 4:02, 3:55. Benjamin, Jacob, and I paced her on the down, and then they paced me on the up. I was targeting a modest 3:10, but had more juice than I thought - 3:06, 3:02, 3:01. On the last one I felt I had some bounce that I did not have before.

Otherwise we had easy pace, usual Saturday distances. The Provo River Trail has been plowed, but they got out too late, so it has a layer of snow which makes it hard too run, but very far from the worst I've seen it. We were able to run 8:00 on it, though speeding up beyond that would have been difficult - at least for me.
Leg 1:
Distance2.000Time16:11.20Pace8:05.60ZoneEasy Miles
With Benjamin, Jacob, Stephen, and Matthew.
Leg 2:
Distance2.750Time19:58.70Pace7:15.89
Workout pacing Sarah on recoveries downhill, and then running hard uphill.
Split 1:Distance0.500Time3:54.40Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.500Time3:54.40Pace7:48.80
Split 2:Distance0.250Time1:57.70Pace7:50.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.10Pace7:49.47
Split 3:Distance0.500Time3:06.40Pace6:12.80ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:58.50Pace7:10.80
Split 4:Distance1.000Time7:57.70Pace7:57.70ZoneEasy Miles
Cumilative:Distance2.250Time16:56.20Pace7:31.64
Split 5:Distance0.500Time3:02.50Pace6:05.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:58.70Pace7:15.89
 
Leg 3:
Distance1.250Time8:54.30Pace7:07.44
The rest of the workout after a bathroom stop.
Split 1:Distance0.500Time3:55.60Pace7:51.20ZoneEasy Miles
Cumilative:Distance0.500Time3:55.60Pace7:51.20
Split 2:Distance0.250Time1:57.20Pace7:48.80ZoneEasy Miles
Cumilative:Distance0.750Time5:52.80Pace7:50.40
Split 3:Distance0.500Time3:01.50Pace6:03.00ZoneVO2 Max Miles
Cumilative:Distance1.250Time8:54.30Pace7:07.44
 
Leg 4:
Distance8.000Time1:03:50.60Pace7:58.82ZoneEasy Miles
With Joseph, part with Jacob and Benjamin.
Leg 5:
Distance2.000Time14:35.40Pace7:17.70ZoneEasy Miles
With Benjamin.

Amoji 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. First our ward, then the Russian branch. Fast Sunday.

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 - 2022-01-03 13:21:24
Workout Totals: Distance12.000Time1:35:55.90Pace7:59.66
12 total. Did an uphill pickup with Matthew for 0.5 in 3:20. Benjamin did the same stretch in 2:28. Jacob ran 2:37. Otherwise easy runs.
Leg 1:
Distance4.000Time33:58.60Pace8:29.65
With Jacob, Benjamin, Stephen, and Matthew.
Split 1:Distance3.500Time30:38.60Pace8:45.31ZoneEasy Miles
Cumilative:Distance3.500Time30:38.60Pace8:45.31
Split 2:Distance0.500Time3:20.00Pace6:40.00ZoneThreshold Miles
Cumilative:Distance4.000Time33:58.60Pace8:29.65
Matthew's uphill pickup.
 
Leg 2:
Distance5.000Time40:07.80Pace8:01.56ZoneEasy Miles
With Joseph, part with Benjamin and Jacob.
Leg 3:
Distance3.000Time21:49.50Pace7:16.50ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.752.250.0012.00

Fast Running Friend Workout - 2022-01-04 13:49:37
Workout Totals: Distance12.000Time1:34:14.90Pace7:51.24
12 total. We did a rabbit chase. William had a cold, did reduced mileage. Stephen has hurt his toe. There is something wrong with his feet. They get injured easily just when he is playing. But we have not figured out what it is or even if there is anything we can do to help it. I told him to ice his toe.

Joseph was recovering from his cold, and I am still recovering from the knee injury. Matthew was mentally not into running hard today. But we had Benjamin. The trail was plowed and salted, but not all of the snow had melted yet.

So we did it like this. I started with Matthew with the target of 20:00. Joseph started 30 seconds behind with the plan that once he catches up he becomes Matthew's pacer, and I speed up to my own pace. Jacob started with the target of 16:30, and Benjamin started with the target of 15:00.

I ran 5:02 for the first 0.75 with Matthew, and then once Joseph caught up sped up to about 6:10 pace and finished in 18:53. I felt out of shape, but I was happy that I was able to break 19:00 with this pacing. Matthew ran 20:49, Jacob 16:24, and Benjamin 14:50.
Leg 1:
Distance2.050Time16:53.80Pace8:14.54ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:53.70Pace6:17.90
Tempo run.
Split 1:Distance0.750Time5:02.60Pace6:43.47ZoneMarathon Pace Miles
Cumilative:Distance0.750Time5:02.60Pace6:43.47
Split 2:Distance2.250Time13:51.10Pace6:09.38ZoneThreshold Miles
Cumilative:Distance3.000Time18:53.70Pace6:17.90
 
Leg 3:
Distance6.950Time58:27.40Pace8:24.66ZoneEasy Miles
Cool-down/distance.

Amoji 3 Miles: 12.00
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 - 2022-01-05 09:59:38
Workout Totals: Distance12.000Time1:32:57.30Pace7:44.78
12 total. Easy runs for everybody. Got a good amount of rain.
Leg 1:
Distance12.000Time1:32:57.30Pace7:44.78ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-06 10:09:26
Workout Totals: Distance12.000Time1:31:17.80Pace7:36.48
12 total, Benjamin paced me through a 2 mile tempo run. I gave him the target of 6:10 pace, then once we started upgraded it to 6:00, but ended up doing 5:54, 5:47. This was my first sub-6:00 mile in over a month, and even two of them back to back for a bonus. I was happy about that.

Afterwards, Benjamin did his own 2 mile tempo in 9:48. He found a trick to get a better balance by rotating his torso, and his form looked very smooth when he passed me.

Jacob did a pickup for 0.5 uphill by the house in 2:39. Otherwise, easy runs. Joseph had a sore throat, ran only 4. Otherwise, usual distances.
Leg 1:
Distance4.020Time31:42.20Pace7:53.18ZoneEasy Miles
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance2.000Time11:41.70Pace5:50.85ZoneThreshold Miles
With Benjamin.
Leg 3:
Distance5.980Time47:53.90Pace8:00.59ZoneEasy Miles
Part alone, part with Benjamin.

Amoji 3 Miles: 12.00
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 - 2022-01-07 09:38:09
Workout Totals: Distance12.000Time1:34:27.30Pace7:52.27
12 total. Benjamin left yesterday for Austin. Joseph and William along with me paced Matthew through 3 miles down the canyon in 19:56. It was somewhat slippery, but better than on Tuesday, I think. Jacob did total of 8 with 12x0.25 with 0.125 recovery. His target was 70. I told him to take longer recovery if he was struggling to hit the target. He had to take a longer recovery (0.25) only once after running 73, but as he discovered later, this was more due to the footing than to him running out of juice. Otherwise, he had a couple of 71s, and the rest were 69-68.
Leg 1:
Distance0.980Time8:45.50Pace8:56.22ZoneEasy Miles
Leg 2:
Distance3.000Time19:56.10Pace6:38.70ZoneEasy Miles
Leg 3:
Distance8.020Time1:05:45.70Pace8:11.98ZoneEasy Miles

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

Fast Running Friend Workout - 2022-01-08 08:59:18
Workout Totals: Distance16.000Time2:03:22.50Pace7:42.66
16 total. Did 12 in the morning with Chad, part with the kids, then 4 more at night after the chess tournament.

Chad and I did a 2 mile tempo run down the canyon. It was slippery, so we struggled to hit our target of 6:10 pace, but we made it - barely - with 12:19.

Jacob did 8, Joseph 6, William and Stephen 5, Matthew 3.

Benjamin did 2+3+1 at about 5:10 pace in Austin. He struggled some with the spasm, but less than usual, so he was happy about it.
 
Leg 1:
Distance12.000Time1:33:44.70Pace7:48.72
With Chad, part with the kids, part with Sarah.
Split 1:Distance4.330Time34:19.20Pace7:55.57ZoneEasy Miles
Cumilative:Distance4.330Time34:19.20Pace7:55.57
Split 2:Distance2.000Time12:19.80Pace6:09.90ZoneThreshold Miles
Cumilative:Distance6.330Time46:39.00Pace7:22.18
Split 3:Distance5.670Time47:05.70Pace8:18.36ZoneEasy Miles
Cumilative:Distance12.000Time1:33:44.70Pace7:48.72
 
Leg 2:
Distance4.000Time29:37.80Pace7:24.45ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Our ward, then the Russian branch.

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

Fast Running Friend Workout - 2022-01-10 08:14:29
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
12 total. With Joseph and Jacob starting their second semester, I decided to not give them scheduled workouts for the next few weeks, but instead just run a mild 2 mile tempo down the canyon in the middle of each run. Joseph had a side ache and made it only to 0.5. Jacob and I finished the run in 12:12 splitting 6:10, 6:02.

Otherwise, easy runs, usual distances.
Leg 1:
Distance8.000Time59:57.10Pace7:29.64
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:25.50Pace8:00.37ZoneEasy Miles
Cumilative:Distance4.050Time32:25.50Pace8:00.37
Split 2:Distance2.000Time12:12.70Pace6:06.35ZoneThreshold Miles
Cumilative:Distance6.050Time44:38.20Pace7:22.68
Split 3:Distance1.950Time15:18.90Pace7:51.23ZoneEasy Miles
Cumilative:Distance8.000Time59:57.10Pace7:29.64
 
Leg 2:
Distance4.000Time31:50.40Pace7:57.60ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-11 08:18:45
Workout Totals: Distance12.000Time1:31:24.90Pace7:37.08
12 total. Repeat of yesterday, including Joseph not being able to handle the tempo. Except there was no side ache this time. Jacob and I did 12:09 with 6:11, 5:58.
Leg 1:
Distance8.000Time59:43.10Pace7:27.89
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:00.50Pace7:54.20ZoneEasy Miles
Cumilative:Distance4.050Time32:00.50Pace7:54.20
Split 2:Distance2.000Time12:09.40Pace6:04.70ZoneThreshold Miles
Cumilative:Distance6.050Time44:09.90Pace7:18.00
Split 3:Distance1.950Time15:33.20Pace7:58.56ZoneEasy Miles
Cumilative:Distance8.000Time59:43.10Pace7:27.89
 
Leg 2:
Distance4.000Time31:41.80Pace7:55.45ZoneEasy Miles
With William, Stephen, and Matthew.

Amoji 3 Miles: 12.00
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 - 2022-01-12 08:21:52
Workout Totals: Distance12.000Time1:31:39.10Pace7:38.26
12 total with a 2 mile tempo. I told Joseph to run it at 6:40 pace, but he would not even start it. Jacob and I did 12:01 with the splits of 6:05, 5:56.

Benjamin did 2x5 K on a new course he measured in Austin - 16:25, 15:56.

Otherwise, easy pace, usual distances.
Leg 1:
Distance8.000Time59:56.20Pace7:29.52
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:54.30Pace8:07.48ZoneEasy Miles
Cumilative:Distance4.050Time32:54.30Pace8:07.48
Split 2:Distance2.000Time12:01.40Pace6:00.70ZoneEasy Miles
Cumilative:Distance6.050Time44:55.70Pace7:25.57
Split 3:Distance1.950Time15:00.50Pace7:41.79ZoneEasy Miles
Cumilative:Distance8.000Time59:56.20Pace7:29.52
 
Leg 2:
Distance4.000Time31:42.90Pace7:55.73ZoneEasy Miles
With Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-13 08:18:18
Workout Totals: Distance12.000Time1:33:07.10Pace7:45.59
Did the same weekday run. 12 total. Joseph was able to do the tempo today in 12:37 splitting 6:31, 6:06. Jacob and I ran alongside. I was happy about that. He finally completed something. Usual distances, easy pace for everybody otherwise.
Leg 1:
Distance8.000Time1:01:18.40Pace7:39.80
With Joseph and Jacob.
Split 1:Distance4.050Time32:44.50Pace8:05.06ZoneEasy Miles
Cumilative:Distance4.050Time32:44.50Pace8:05.06
Split 2:Distance2.000Time12:37.10Pace6:18.55ZoneThreshold Miles
Cumilative:Distance6.050Time45:21.60Pace7:29.85
Split 3:Distance1.950Time15:56.80Pace8:10.67ZoneEasy Miles
Cumilative:Distance8.000Time1:01:18.40Pace7:39.80
Leg 2:
Distance4.000Time31:48.70Pace7:57.18ZoneEasy Miles
With William, Stephen, and Matthew.

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 - 2022-01-14 13:15:55
Workout Totals: Distance12.000Time1:28:18.20Pace7:21.52
12 total for me. Joseph and Jacob did not have their morning class, so this gave us a chance to sneak in a tempo run. We did the rabbit chase. Joseph paced Matthew. The targets were Matthew 20:00, William 19:00, myself 18:30, Jacob 16:30. The actual times were Matthew 19:38, William 19:40, myself 18:06, and Jacob 16:17. We had a bit of headwind. I started too fast - 5:52, then I started feeling something in the hamstring, and also caught up to William. So I eased off hoping he would go with me, but he did not. But then partly because of fatigue, partly because of concern for the hamstring, I ran 6:10. Then I sped up to 6:04 in the last mile as I was catching up to Joseph and Matthew. Jacob ran 5:23, 5:25, 5:29, which I thought was a good result.

I was happy that I was able to run a low 18:00, but not happy that I irritated the hamstring tendon by the knee on the right. So I had to stop to stretch and massage a few times. Probably from getting too excited in the first mile of the tempo after only 1 mile warmup.
Leg 1:
Distance0.980Time8:26.30Pace8:36.63ZoneEasy Miles
Leg 2:
Distance3.000Time18:06.30Pace6:02.10ZoneEasy Miles
Leg 3:
Distance8.020Time1:01:45.60Pace7:42.04ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
137.000.7512.751.50152.00
Amoji 3 Miles: 124.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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