Breaking the Wall

Week starting Jan 17, 2021

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
72.57	2.00	0.50	3.48	78.55

Brown Crocs 3 Miles: 78.55

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

Sun, Jan 17, 2021

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. Come Follow Me lesson at home.

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

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Mon, Jan 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	2.00	0.00	0.50	12.35

Fast Running Friend Workout - 2021-01-18 12:18:29
Workout Totals: Distance12.350Time1:34:49.60Pace7:40.70
12 total. Julia did 2 miles down the canyon in 13:45 - all of us paced her. Benjamin did a mile pickup in 4:57. Then Benjamin, Joseph, Jacob, and I did 0.5 uphill coming up to the house. I got 2:48, they had 2:43, and all of that in the last 100 meters. Benjamin had a total of almost 15.
Leg 1:Distance0.550Time4:50.90Pace8:48.91
Warm up with the gang.
Leg 2:Distance2.000Time13:45.20Pace6:52.60
Julia's 2 miles down the canyon.
Leg 3:Distance4.700Time35:55.70Pace7:38.66
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.200Time33:07.00Pace7:53.10 Cumilative:Distance4.200Time33:07.00Pace7:53.10
Split 2:Distance0.500Time2:48.70Pace5:37.40 Cumilative:Distance4.700Time35:55.70Pace7:38.66

Leg 4:Distance5.100Time40:17.80Pace7:54.08
With Benjamin.

Brown Crocs 3 Miles: 12.35

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

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Tue, Jan 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2021-01-19 14:07:31
Workout Totals: Distance12.000Time1:34:11.80Pace7:50.98
Easy runs, total of 12. Julia felt like she was about to get a cold, ran just 2 miles. Joseph, Jacob, and I did 2x0.125 down the canyon. On the first one we got 33.8, on the second they had 29.9, I got 31.4. Benjamin did 2x1 mile down the canyon, 4:36 (target), and then 4:26.8 (new PR). His target for the second one was 4:32, but he saw he could get a PR, and kicked in 64 to get it. Otherwise easy runs, usual distances.
Leg 1:Distance2.000Time14:19.90Pace7:09.95
Alone.
Leg 2:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.
Leg 3:Distance7.000Time55:59.10Pace7:59.87
With Joseph and Jacob.
Split 1:Distance3.550Time29:33.30Pace8:19.52 Cumilative:Distance3.550Time29:33.30Pace8:19.52
Split 2:Distance0.125Time0:33.80Pace4:30.40 Cumilative:Distance3.675Time30:07.10Pace8:11.73
Split 3:Distance0.550Time4:39.70Pace8:28.55 Cumilative:Distance4.225Time34:46.80Pace8:13.92
Split 4:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance4.350Time35:18.20Pace8:06.94
Split 5:Distance2.650Time20:40.90Pace7:48.26 Cumilative:Distance7.000Time55:59.10Pace7:59.87

Brown Crocs 3 Miles: 12.00

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

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Wed, Jan 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.81	0.00	0.50	1.24	12.55

Fast Running Friend Workout - 2021-01-20 13:09:03
Workout Totals: Distance12.552Time1:35:47.60Pace7:37.90
12 total. Benjamin and I were helping the pacing today. Joseph and Jacob bombed their mile time trial. After the first lap in 74 they were both mentally not there, and stopped at 800 in 2:33. Stephen and Matthew bombed their first attempt at 1200 in 4:30 - I stopped them after 800 in 3:06, but then Matthew succeeded on the second attempt with 4:29.8.
Leg 1:Distance5.000Time38:03.80Pace7:36.76
Alone.
Leg 2:Distance1.060Time8:38.40Pace8:09.06
Warm-up to the track.
Leg 3:Distance0.498Time2:33.90Pace5:09.04
800 with Joseph, Jacob, and Benjamin.
Split 1:Distance0.498Time2:33.90Pace5:09.04 Cumilative:Distance0.498Time2:33.90Pace5:09.04
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.498Time2:33.90Pace5:09.04

Leg 4:Distance0.250Time2:06.20Pace8:24.80
Recovery lap.
Leg 5:Distance0.498Time3:06.30Pace6:14.10
800 - failed 1200 with Matthew and Stephen.
Leg 6:Distance0.250Time2:07.80Pace8:31.20
Recovery lap.
Leg 7:Distance0.746Time4:29.80Pace6:01.66
1200 with Matthew, Stephen dropped out after 600.
Leg 8:Distance1.250Time11:02.20Pace8:49.76
Cool-down with the boys.
Leg 9:Distance3.000Time23:39.20Pace7:53.07
Alone.

Brown Crocs 3 Miles: 12.55

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

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Thu, Jan 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	1.49	12.05

Fast Running Friend Workout - 2021-01-21 15:27:22
Workout Totals: Distance12.051Time1:30:14.20Pace7:29.27
12 total. Stephen redeemed himself in the 1200 with 4:30.2, though it happened on the second try. We put him in a pacing box. He had a panic attack between 700 and 800 but then he overcame it and finished strong. William ran 1200 in 4:10. Matthew ran a 400 PR in 77.6. Easy runs otherwise.
Leg 1:Distance2.000Time15:23.70Pace7:41.85
Alone.
Leg 2:Distance1.060Time8:23.50Pace7:55.00
With the boys to the track.
Leg 3:Distance0.498Time0:00.00Pace0:00.00
Stephen's failed 1200.
Leg 4:Distance0.250Time2:12.50Pace8:50.00
Recovery jog.
Leg 5:Distance0.745Time4:30.20Pace6:02.68
Stephen's 1200 - success.
Leg 6:Distance0.250Time2:14.10Pace8:56.40
Leg 7:Distance0.248Time1:17.60Pace5:12.90
Leg 8:Distance1.000Time8:48.40Pace8:48.40
Back to the house.
Leg 9:Distance3.000Time23:33.30Pace7:51.10
With Benjamin, Joseph, and Jacob.
Leg 10:Distance3.000Time23:50.90Pace7:56.97
With Benjamin.

Brown Crocs 3 Miles: 12.05

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

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Fri, Jan 22, 2021

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 - 2021-01-22 11:38:21
Workout Totals: Distance12.000Time1:35:51.30Pace7:59.28
12 total. Easy runs for everybody, usual distances. Benjamin ran with Zach Gardner, did a mile pickup in 5:00.
Leg 1:Distance7.000Time55:26.70Pace7:55.24
With Joseph and Jacob, part with William.
Leg 2:Distance3.000Time25:39.00Pace8:33.00
With Stephen, Julia, and Matthew.
Leg 3:Distance2.000Time14:45.60Pace7:22.80
Alone.

Brown Crocs 3 Miles: 12.00

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

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Sat, Jan 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.60	0.00	0.00	0.00	17.60

Fast Running Friend Workout - 2021-01-23 09:45:15
Workout Totals: Distance17.600Time2:21:12.60Pace8:01.40
17.6 total, easy pace. Easy runs, usual distances for the kids. Snow.
Leg 1:Distance2.000Time15:20.00Pace7:40.00
Alone.
Leg 2:Distance4.100Time33:32.50Pace8:10.85
With Joseph, Jacob, William, Bonnie, Matthew, and Stephen, part with Benjamin.
Leg 3:Distance11.500Time1:32:20.10Pace8:01.75
With Benjamin, part with Joseph and Jacob, part with Julia.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Brown Crocs 3 Miles: 17.60

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
72.57	2.00	0.50	3.48	78.55

Brown Crocs 3 Miles: 78.55

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

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