Breaking the Wall

Week starting Jan 09, 2022

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:	3010.45
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
62.00	0.00	6.00	0.00	68.00

Amoji 3 Miles: 44.00

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

Sun, Jan 09, 2022

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 church. Our ward, then the Russian branch.

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

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Mon, Jan 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jan 11, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jan 12, 2022

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 - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jan 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jan 14, 2022

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 - 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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jan 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2022-01-15 16:46:22
Workout Totals: Distance8.000Time1:02:52.10Pace7:51.51
Had a problem with a flared up hamstring tendon, so ran only 8 miles. Jacob did 12. Other kids rad their regular distances. Benjamin did 7.5 K + 5 K on his new course. It was very windy so the pace was slower, but he still did 25:28 on the 7.5 K and 16:33 on the 5 K.
Leg 1: Distance8.000Time1:02:52.10Pace7:51.51ZoneEasy Miles

Amoji 3 Miles: 8.00

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
62.00	0.00	6.00	0.00	68.00

Amoji 3 Miles: 44.00

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

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