Breaking the Wall

Week starting Jan 30, 2022

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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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Miles:This week: 0.00 Month: 220.24 Year: 560.35
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: 1312.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.003.0014.000.0076.00
Lopsie Sports Sandals Miles: 76.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to our ward and then to the Russian branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-31 08:30:06
Workout Totals: Distance12.000Time1:31:34.10Pace7:37.84
12 total, Joseph did 6, William 4, Stephen 5, Matthew 4, Sarah 6, Mary 1.5, Bella 0.5, Leigha 200 meters.

Jacob and I did our usual 2 mile tempo without splits, he got 11:47, I got 12:03.
Leg 1:
Distance8.000Time59:55.00Pace7:29.38
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:31.60Pace8:01.88ZoneEasy Miles
Cumilative:Distance4.050Time32:31.60Pace8:01.88
Split 2:Distance2.000Time12:03.20Pace6:01.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:34.80Pace7:22.12
Split 3:Distance1.950Time15:20.20Pace7:51.90ZoneEasy Miles
Cumilative:Distance8.000Time59:55.00Pace7:29.38
 
Leg 2:
Distance4.000Time31:39.10Pace7:54.77ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-01 08:28:26
Workout Totals: Distance12.000Time1:31:21.20Pace7:36.77
12 total. More or less a repeat of yesterday. Joseph moved up to 7, Jacob did the tempo with me, and timed me without telling me the splits. Turned out I was sluggish in the first mile (6:13), but then sped up in the second (6:00).
Leg 1:
Distance8.000Time59:58.70Pace7:29.84
With Jacob, part with Joseph.
Split 1:Distance4.050Time32:06.30Pace7:55.63ZoneEasy Miles
Cumilative:Distance4.050Time32:06.30Pace7:55.63
Split 2:Distance2.000Time12:13.60Pace6:06.80ZoneThreshold Miles
Cumilative:Distance6.050Time44:19.90Pace7:19.65
Split 3:Distance1.950Time15:38.80Pace8:01.44ZoneEasy Miles
Cumilative:Distance8.000Time59:58.70Pace7:29.84
 
Leg 2:
Distance4.000Time31:22.50Pace7:50.62ZoneEasy Miles
With Matthew and William, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-02 08:31:41
Workout Totals: Distance12.000Time1:30:27.30Pace7:32.28
12 total. Joseph is still at 7. Usual distances for everybody else. Jacob and I did our no splits 2 mile tempo. He stayed with me and timed my splits without telling me. It was 6:05, 6:02.

I got the massage tool for Benjamin from Costco. He used it and it seemed to do something. He did 4x1 mile on the road starting out in 4:58 and finishing in 4:40.
Leg 1:
Distance4.110Time32:58.30Pace8:01.34ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2:
Distance3.890Time26:48.00Pace6:53.37
With Jacob.
Split 1:Distance2.000Time12:07.90Pace6:03.95ZoneThreshold Miles
Cumilative:Distance2.000Time12:07.90Pace6:03.95
Split 2:Distance1.890Time14:40.10Pace7:45.66ZoneEasy Miles
Cumilative:Distance3.890Time26:48.00Pace6:53.37
 
Leg 3:
Distance4.000Time30:41.00Pace7:40.25ZoneEasy Miles
With William and Matthew, part with Stephen.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-02-03 15:50:55
Workout Totals: Distance12.000Time1:31:33.90Pace7:37.82
12 total. Ran in the afternoon. Usual distances for everybody except Joseph who is still at 7. Jacob and I did our usual tempo. He got 11:26, I had 11:58 - my first time under 12:00 in this tempo.

Benjamin moved to 12 at once instead of 9+3. He did his mile pickup around 5:00.
 
Leg 1:
Distance4.000Time31:37.20Pace7:54.30ZoneEasy Miles
Leg 2:
Distance8.000Time59:56.70Pace7:29.59
Split 1:Distance4.050Time32:12.50Pace7:57.16ZoneEasy Miles
Cumilative:Distance4.050Time32:12.50Pace7:57.16
Split 2:Distance2.000Time11:58.50Pace5:59.25ZoneThreshold Miles
Cumilative:Distance6.050Time44:11.00Pace7:18.18
Split 3:Distance1.950Time15:45.70Pace8:04.97ZoneEasy Miles
Cumilative:Distance8.000Time59:56.70Pace7:29.59
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.000.000.0012.00

Fast Running Friend Workout - 2022-02-04 15:51:23
Workout Totals: Distance12.000Time1:32:02.20Pace7:40.18
12 total. Jacob did 8, Joseph 7, Stephen 6 - easy pace. I paced William and Matthew. We did a 3 mile tempo down the canyon in 19:36 (6:34, 6:35, 6:27). Benjamin did the usual 5 with a mile pickup in 4:58. Sarah did 4, Mary 1.5, Bella 0.5, Leigha 200 meters.
Leg 1:
Distance0.980Time8:18.60Pace8:28.78ZoneEasy Miles
Leg 2:
Distance3.000Time19:36.00Pace6:32.00ZoneMarathon Pace Miles
Leg 3:
Distance2.020Time17:40.00Pace8:44.75ZoneEasy Miles
Leg 4:
Distance6.000Time46:27.60Pace7:44.60ZoneEasy Miles

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.006.000.0016.00

Fast Running Friend Workout - 2022-02-05 09:01:22
Workout Totals: Distance16.000Time1:59:03.80Pace7:26.49
16 total. Last big workout before the Phoenix half. Woke up early to talk to Felix after his race in Nairobi. He ran 14:41 5000 in the Kenya Athletics meet in a $5 Kenyan street version of Crocs. The race got delayed, so he did not start until 3 pm. And it was 30 F + 5400 elevation. He is racing again in 2 weeks in Kisumu, the stadium is at only 3860 feet, so hopefully we will see a better result.

Chad, Jacob, and I did a 6 mile tempo like last week, except we started higher up, and ran only 0.5 back, so 5 down, 0.5 up, 0.5 down. Our split at 4 miles was a bit slower - 24:54. Some of it was because of the snow sections, some because I was tired from waking up early. That part was completely by feel, no splits. Then we ran 6:11, then 3:24 up, and 2:58 down, total of 37:27.

Jacob had 29:00 at 5 miles, then 3:15 up and 3:08 down, total of 35:23. He was struggling in the last mile.

Benjamin did 7.5 K in 25:04, followed up 5 K in 16:21, if I remember right.

Easy pace for everybody else.
Leg 1:
Distance2.480Time20:14.50Pace8:09.72ZoneEasy Miles
With Chad and Jacob.
Leg 2:
Distance6.000Time37:27.10Pace6:14.52ZoneThreshold Miles
With Chad.
Leg 3:
Distance7.520Time1:01:22.20Pace8:09.65ZoneEasy Miles
With Chad, part with Jacob.

Lopsie Sports Sandals Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.003.0014.000.0076.00
Lopsie Sports Sandals Miles: 76.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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