Breaking the Wall

Week starting Jan 01, 2023

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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
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:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
67.10	0.00	12.50	0.00	79.60

Madctoc Clogs Miles: 79.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
0.00	0.00	0.00	0.00	0.00

Day of rest. Went to the English ward. Did not go to the Russian branch due to bad driving conditions.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jan 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2023-01-02 10:10:48
Workout Totals: Distance12.250Time1:48:35.60Pace8:51.89
12 total. Easy runs, usual distances except for Joseph, who did only 4 due to knee pain.
Leg 1: Distance4.000Time34:08.60Pace8:32.15ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2: Distance6.000Time51:54.60Pace8:39.10ZoneEasy Miles
With Jacob.
Leg 3: Distance0.250Time2:59.40Pace11:57.60ZoneEasy Miles
With Leigha and Bella.
Leg 4: Distance2.000Time19:33.00Pace9:46.50ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jan 03, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2023-01-03 09:55:44
Workout Totals: Distance12.250Time1:42:54.00Pace8:24.00
12 total. Easy pace. Joseph did 4, had knee pain. Otherwise, usual distances for the kids. Benjamin did 2x3+ at about 5:30 pace on a dirt trail in Austin. It was very windy.
Leg 1: Distance4.000Time34:16.80Pace8:34.20ZoneEasy Miles
With Jacob, Stephen, and Matthew.
Leg 2: Distance6.000Time48:26.10Pace8:04.35ZoneEasy Miles
With Jacob and William.
Leg 3: Distance0.250Time2:49.00Pace11:16.00ZoneEasy Miles
With Bella and Leigha.
Leg 4: Distance2.000Time17:22.10Pace8:41.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jan 04, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.68	0.00	6.00	0.00	14.68

Fast Running Friend Workout - 2023-01-04 10:23:38
Workout Totals: Distance14.680Time1:50:20.00Pace7:30.95
14+ total. Did 2x3 down the canyon with Jacob. First one we did together in 17:58. On the second one Jacob ran the last mile at his pace in 5:12 and got 17:01. That was very good for him because he was feeling sluggish on the first interval, but he persevered and did one more, and was rewarded. His mental state was a lot better after a successful second interval. On the first one we had more snow, by the second interval some of it melted, and because it got warmer we took off some of our clothes. So that helped us go faster. I was happy with how this workout went since on Saturday I did 18:37,19:05. Amazing how much difference dry feet and clothes make. Joseph did 4 due to his knee pain, otherwise usual distances, easy pace for the kids.
Leg 1: Distance2.050Time16:47.10Pace8:11.27ZoneEasy Miles
With Jacob - warm-up.
Leg 2: Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
First interval.
Leg 3: Distance3.120Time26:11.00Pace8:23.53ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:38.50Pace5:52.83ZoneThreshold Miles
Second interval.
Leg 5: Distance1.260Time11:30.80Pace9:08.25ZoneEasy Miles
Cool-down.
Leg 6: Distance0.250Time2:35.60Pace10:22.40ZoneEasy Miles
With Leigha and Mary.
Leg 7: Distance2.000Time17:39.00Pace8:49.50ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 14.68

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jan 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.50	0.00	12.25

Fast Running Friend Workout - 2023-01-05 09:58:56
Workout Totals: Distance12.250Time1:39:26.50Pace8:07.06
12 total. Mostly easy runs. Did a pickup with Matthew up the canyon in 3:20. Some snow on the ground, had to slow down in places.
Leg 1: Distance4.000Time31:27.10Pace7:51.77
With Matthew.
Split 1:Distance3.500Time28:06.80Pace8:01.94ZoneEasy Miles Cumilative:Distance3.500Time28:06.80Pace8:01.94
Split 2:Distance0.500Time3:20.30Pace6:40.60ZoneThreshold Miles Cumilative:Distance4.000Time31:27.10Pace7:51.77

Leg 2: Distance6.000Time47:26.50Pace7:54.42ZoneEasy Miles
Do not remember if I did this alone.
Leg 3: Distance2.000Time17:52.50Pace8:56.25ZoneEasy Miles
With Mary and Bella.
Leg 4: Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jan 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2023-01-06 09:47:05
Workout Totals: Distance12.000Time1:37:34.20Pace8:07.85
12 total. Easy pace. Got very wet. Benjamin I think did his usual 12 with a mile pickup.
Leg 1: Distance10.000Time1:20:02.20Pace8:00.22ZoneEasy Miles
With Jacob, part with Stephen, William, and Matthew.
Leg 2: Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jan 07, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.17	0.00	6.00	0.00	16.17

Fast Running Friend Workout - 2023-01-07 09:40:56
Workout Totals: Distance16.170Time2:02:01.80Pace7:32.80
16 total. Did 2x3 down the canyon 18:15 pacing Bonnie, then 17:48 alone. Jacob had a problem with his foot, could not even keep up with me and Bonnie, so he ran only 7 miles. Matthew did 3, he was with us at the start, then fell back, but kept some kind of a decent pace. I am guessing he was a bit under 20:00. His assignment was just to stay with us to failure, then jog, but instead he just kept some kind of a tempo pace. Joseph jogged 4 miles, I think - still has a knee problem. William and Stephen did 6, I think. Benjamin did 20, attempted a fast finish for 3 miles, but had to take a break due to overheating. Maddy did 3 miles if I remember right.
Leg 1: Distance2.050Time16:38.40Pace8:07.02ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:15.60Pace6:05.20ZoneThreshold Miles
Interval with Bonnie and Jacob.
Leg 3: Distance3.120Time25:28.70Pace8:09.97ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:48.40Pace5:56.13ZoneThreshold Miles
Second interval.
Leg 5: Distance3.000Time25:02.40Pace8:20.80ZoneEasy Miles
Cool-down.
Leg 6: Distance2.000Time18:48.30Pace9:24.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.17

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
67.10	0.00	12.50	0.00	79.60

Madctoc Clogs Miles: 79.60

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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