Breaking the Wall

Week starting Jan 15, 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:	40.31	Year:	3073.12
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
65.56	0.00	11.50	0.00	77.06

Madctoc Clogs Miles: 77.06

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

Sun, Jan 15, 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 church. Our local 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 16, 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 - 2023-01-16 10:58:05
Workout Totals: Distance12.250Time1:46:20.20Pace8:40.83
12 total. Easy runs, I think usual distances for everybody. Benjamin and Maddy are visiting - Benjamin has a work meeting.
Leg 1: Distance4.000Time31:57.70Pace7:59.43ZoneEasy Miles
Do not remember who this was with.
Leg 2: Distance6.000Time50:54.80Pace8:29.13ZoneEasy Miles
With Benjamin, I think part with William.
Leg 3: Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time20:23.30Pace10:11.65ZoneEasy Miles
With Benjamin, Maddy, 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 17, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2023-01-17 10:29:26
Workout Totals: Distance12.000Time1:36:22.20Pace8:01.85
12 total. Did a mile pickup with William in 5:59, and 0.5 uphill pickup with Matthew in 3:16. Benjamin did 9.
Leg 1: Distance4.000Time31:23.60Pace7:50.90
With Matthew, part with Stephen.
Split 1:Distance3.500Time28:06.70Pace8:01.91ZoneEasy Miles Cumilative:Distance3.500Time28:06.70Pace8:01.91
Split 2:Distance0.500Time3:16.90Pace6:33.80ZoneThreshold Miles Cumilative:Distance4.000Time31:23.60Pace7:50.90

Leg 2: Distance6.000Time47:18.50Pace7:53.08
With William.
Split 1:Distance3.050Time25:15.90Pace8:17.02ZoneEasy Miles Cumilative:Distance3.050Time25:15.90Pace8:17.02
Split 2:Distance1.000Time5:59.20Pace5:59.20ZoneThreshold Miles Cumilative:Distance4.050Time31:15.10Pace7:42.99
Split 3:Distance1.950Time16:03.40Pace8:14.05ZoneEasy Miles Cumilative:Distance6.000Time47:18.50Pace7:53.08

Leg 3: Distance2.000Time17:40.10Pace8:50.05ZoneEasy 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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Wed, Jan 18, 2023

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 - 2023-01-18 17:06:27
Workout Totals: Distance12.000Time1:35:53.60Pace7:59.47
12 total. It cleared out some, so we were able to do a tempo run. I paced Matthew to 12:05. First mile had more snow. His splits were 6:04, 6:01. Bonnie ran 12:10. William ran ahead and got 12:00. Jacob caught us in a rabbit chase and got 11:03. His hips were not letting him go faster. Do not remember what Joseph or Stephen did. Benjamin did 9 easy miles.
Leg 1: Distance1.940Time17:06.70Pace8:49.23ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:05.70Pace6:02.85ZoneThreshold Miles
Tempo run.
Leg 3: Distance6.060Time49:14.10Pace8:07.48ZoneEasy Miles
Distance with Jacob, part with other kids.
Leg 4: Distance2.000Time17:27.10Pace8:43.55ZoneEasy 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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Thu, Jan 19, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	2.00	0.00	12.12

Fast Running Friend Workout - 2023-01-19 06:20:24
Workout Totals: Distance12.120Time1:36:00.10Pace7:55.26
12 total. Did 10 early in the morning with Benjamin. We did a 2 mile pickup. He did it in 9:55, I got 12:06. Had a hard time getting going in the cold. Easy runs, usual distances, for the kids.
Leg 1: Distance10.120Time1:19:06.90Pace7:49.06
With Benjamin.
Split 1:Distance5.600Time45:56.40Pace8:12.21ZoneEasy Miles Cumilative:Distance5.600Time45:56.40Pace8:12.21
Split 2:Distance2.000Time12:06.00Pace6:03.00ZoneThreshold Miles Cumilative:Distance7.600Time58:02.40Pace7:38.21
Split 3:Distance2.520Time21:04.50Pace8:21.79ZoneEasy Miles Cumilative:Distance10.120Time1:19:06.90Pace7:49.06

Leg 2: Distance2.000Time16:53.20Pace8:26.60ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.12

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

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Fri, Jan 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.37	0.00	0.00	0.00	12.37

Fast Running Friend Workout - 2023-01-20 07:33:33
Workout Totals: Distance12.370Time1:41:50.50Pace8:13.98
12 total. Ran early in the morning with Benjamin. There was a lot of wind, some snow, and we were just not super motivated to push the pace. Usual distances, easy pace, for the rest of the kids.
Leg 1: Distance10.120Time1:21:42.60Pace8:04.45ZoneEasy Miles
With Benjamin.
Leg 2: Distance2.000Time17:32.00Pace8:46.00ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:35.90Pace10:23.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.37

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

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Sat, Jan 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.32	0.00	6.00	0.00	16.32

Fast Running Friend Workout - 2023-01-21 10:03:24
Workout Totals: Distance16.320Time2:06:07.00Pace7:43.66
16 total. Did 2x3 down the canyon. We had some snow and some headwind, so the times were slower. On the first one Jacob and I paced Bonnie and ran 18:58. Joseph picked it up with 1.3 to go and ran 18:27. William also picked up around the same spot and ran 18:46. Matthew ran the first 2 miles with us in 12:38. Stephen ran the first mile with us in 6:22. On the second interval Jacob was the only one with me. He ran the first mile with me, then sped up, but then something went wrong and I caught him with 0.6 to go. He stay with me but it required a lot of effort. I am thinking he was having a fuel shortage which brought on a panic attack. We got 18:24. Benjamin did 20 with 3 miles in 16:33, but the first one was 5:01, then he ran 5:26 pace for 0.5, and then the last 1.5 was 8:49, barely sub-6:00 pace. He complained of the muscle tightness, apparently it was not fuel. Joseph did 10, Jacob 12, Bonnie 9, William 7, Stephen 7, Matthew 7.
Leg 1: Distance2.000Time18:14.50Pace9:07.25ZoneEasy Miles
With Bella and Bonnie on the big girl course.
Leg 2: Distance1.940Time16:13.40Pace8:21.75ZoneEasy Miles
Warm-up.
Leg 3: Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
First interval.
Leg 4: Distance3.120Time25:42.20Pace8:14.29ZoneEasy Miles
Recovery.
Leg 5: Distance3.000Time18:24.50Pace6:08.17ZoneThreshold Miles
Second interval.
Leg 6: Distance1.260Time11:09.20Pace8:51.11ZoneEasy Miles
Cool-down.
Leg 7: Distance2.000Time17:25.00Pace8:42.50ZoneEasy Miles
With Mary.

Madctoc Clogs Miles: 16.32

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
65.56	0.00	11.50	0.00	77.06

Madctoc Clogs Miles: 77.06

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

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