Breaking the Wall

Week starting Jan 24, 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:

Click to donate

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
69.94	0.25	1.00	4.99	76.18

Brown Crocs 3 Miles: 76.17

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

Sun, Jan 24, 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. Stake Conference via Internet.

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

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Mon, Jan 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.39	0.25	0.00	1.49	12.13

Fast Running Friend Workout - 2021-01-25 11:42:24
Workout Totals: Distance12.125Time1:33:53.50Pace7:44.62
Total of 12. Track workouts. Julia did a mile in 7:10 with the first 400 in 90, and the last 400 in 99. Joseph and Jacob tried the 800 with a fast start. The target was to run the first lap in 66 and then whatever they had (hopefully 80 or faster) for the second lap. Benjamin paced them, I joined Jacob for the second lap. Jacob made it through the first 400 in 68.0, and then closed in 78.8. Joseph fell back before the end of the first lap and just stopped. William tried to run a mile PR, but did not have it. I stopped him at 1200 in 4:17. Then I ran a 200 paced by Jacob in 33.6.
Leg 1:Distance1.060Time9:02.10Pace8:31.42
Leg 2:Distance1.000Time7:10.60Pace7:10.60
Split 1:Distance0.248Time1:30.20Pace6:03.71 Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.504Time4:01.10Pace7:58.37 Cumilative:Distance0.752Time5:31.30Pace7:20.56
Split 3:Distance0.248Time1:39.30Pace6:40.40 Cumilative:Distance1.000Time7:10.60Pace7:10.60

Leg 3:Distance1.000Time8:29.20Pace8:29.20
Leg 4:Distance1.060Time8:23.20Pace7:54.72
Leg 5:Distance0.062Time0:18.40Pace4:56.77
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Leg 7:Distance0.388Time2:26.80Pace6:18.35
Split 1:Distance0.070Time0:33.50Pace7:58.57 Cumilative:Distance0.070Time0:33.50Pace7:58.57
Split 2:Distance0.070Time0:34.50Pace8:12.86 Cumilative:Distance0.140Time1:08.00Pace8:05.71
Split 3:Distance0.124Time0:38.80Pace5:12.90 Cumilative:Distance0.264Time1:46.80Pace6:44.55
Split 4:Distance0.124Time0:40.00Pace5:22.58 Cumilative:Distance0.388Time2:26.80Pace6:18.35

Leg 8:Distance0.745Time4:17.20Pace5:45.23
Leg 9:Distance0.248Time1:46.50Pace7:09.44
Split 1:Distance0.124Time1:12.90Pace9:47.90 Cumilative:Distance0.124Time1:12.90Pace9:47.90
Split 2:Distance0.124Time0:33.60Pace4:30.97 Cumilative:Distance0.248Time1:46.50Pace7:09.44

Leg 10:Distance1.250Time10:49.50Pace8:39.60
Leg 11:Distance4.000Time31:56.60Pace7:59.15
Leg 12:Distance1.250Time8:56.30Pace7:09.04

Brown Crocs 3 Miles: 12.12

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

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Tue, Jan 26, 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 - 2021-01-26 15:45:23
Workout Totals: Distance12.000Time1:36:15.30Pace8:01.28
12 total. Easy runs with the kids taking turns.
Leg 1:Distance12.000Time1:36:15.30Pace8:01.28

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 27, 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 - 2021-01-27 16:20:00
Workout Totals: Distance12.000Time1:35:31.80Pace7:57.65
12 total. Easy runs, usual distances.
Leg 1:Distance3.000Time23:59.60Pace7:59.87
With William, Stephen, and Matthew.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
With Stephen and Mary.
Leg 3:Distance7.000Time55:53.50Pace7:59.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:26.10Pace7:26.10
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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Thu, Jan 28, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.00	0.50	12.00

Fast Running Friend Workout - 2021-01-28 12:00:01
Workout Totals: Distance12.000Time1:35:22.10Pace7:56.84
12 total. Did 1 mile down the canyon with Joseph and Jacob in 5:52, and added 0.5 up the hill by the house in 2:56. Benjamin did 10x0.625 in the canyon alternating directions, with the down being around 2:58, and up around 3:15.
Leg 1:Distance7.000Time52:47.30Pace7:32.47
With Joseph and Jacob.
Split 1:Distance3.720Time30:00.70Pace8:04.06 Cumilative:Distance3.720Time30:00.70Pace8:04.06
Split 2:Distance1.000Time5:52.10Pace5:52.10 Cumilative:Distance4.720Time35:52.80Pace7:36.10
Split 3:Distance1.780Time13:58.30Pace7:50.96 Cumilative:Distance6.500Time49:51.10Pace7:40.17
Split 4:Distance0.500Time2:56.20Pace5:52.40 Cumilative:Distance7.000Time52:47.30Pace7:32.47

Leg 2:Distance3.000Time25:16.80Pace8:25.60
With William, Stephen, and Matthew.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
With William and Stephen.
Leg 4:Distance1.000Time8:46.90Pace8:46.90
With William and Mary.

Brown Crocs 3 Miles: 12.00

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

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Fri, Jan 29, 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 - 2021-01-29 08:38:13
Workout Totals: Distance12.000Time1:36:00.00Pace8:00.00
12 total, easy runs.
Leg 1:Distance12.000Time1:36:00.00Pace8:00.00
With the kids taking turns.

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 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.05	0.00	0.00	3.00	16.05

Fast Running Friend Workout - 2021-01-30 08:22:28
Workout Totals: Distance16.050Time2:05:15.90Pace7:48.28
16 total. Benjamin did 17. Chad joined us again. There was too much snow in the canyon for a good workout, so we decided to do 6x0.5 up the hill over by the house. Joseph and Jacob did all 6. William did 2x0.5, on the first one he fell back, not sure what he got, on the second one for him we slowed it down so he could do it and he ran 3:07. We also slowed down the 5th interval for Joseph (3:04). Otherwise we hit 3:00 or a little under. Stephen did 5x0.25 with us, Matthew did 2x0.25 and was falling back - I think this was mental, he was afraid of running with the "big boys". Bonnie also did 5x0.25. Benjamin did the same workout all in 2:35-2:32 range, but then gave it a good push on the last one and ran 2:27.
Leg 1:Distance7.000Time54:48.80Pace7:49.83
With Chad.
Leg 2:Distance1.500Time12:13.80Pace8:09.20
Warm up with the kids.
Leg 3:Distance5.550Time41:35.90Pace7:29.71
Hill interval workout, 6x0.5.
Split 1:Distance0.500Time2:59.90Pace5:59.80 Cumilative:Distance0.500Time2:59.90Pace5:59.80
Split 2:Distance0.510Time4:11.90Pace8:13.92 Cumilative:Distance1.010Time7:11.80Pace7:07.52
Split 3:Distance0.500Time2:58.20Pace5:56.40 Cumilative:Distance1.510Time10:10.00Pace6:43.97
Split 4:Distance0.510Time4:52.60Pace9:33.73 Cumilative:Distance2.020Time15:02.60Pace7:26.83
Split 5:Distance0.500Time3:00.10Pace6:00.20 Cumilative:Distance2.520Time18:02.70Pace7:09.64
Split 6:Distance0.510Time4:50.60Pace9:29.80 Cumilative:Distance3.030Time22:53.30Pace7:33.23
Split 7:Distance0.500Time3:07.30Pace6:14.60 Cumilative:Distance3.530Time26:00.60Pace7:22.10
Split 8:Distance0.510Time4:47.50Pace9:23.73 Cumilative:Distance4.040Time30:48.10Pace7:37.45
Split 9:Distance0.500Time3:04.10Pace6:08.20 Cumilative:Distance4.540Time33:52.20Pace7:27.62
Split 10:Distance0.510Time4:45.70Pace9:20.20 Cumilative:Distance5.050Time38:37.90Pace7:38.99
Split 11:Distance0.500Time2:58.00Pace5:56.00 Cumilative:Distance5.550Time41:35.90Pace7:29.71

Leg 4:Distance2.000Time16:37.40Pace8:18.70
Cool-down with Chad and William.

Brown Crocs 3 Miles: 16.05

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
69.94	0.25	1.00	4.99	76.18

Brown Crocs 3 Miles: 76.17

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

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