Breaking the Wall

Week starting Jan 31, 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
71.43	0.25	4.99	1.00	77.67

Brown Crocs 3 Miles: 77.67

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

Sun, Jan 31, 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. Church at home.

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

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Mon, Feb 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.50	0.50	13.06

Fast Running Friend Workout - 2021-02-01 08:56:58
Workout Totals: Distance13.057Time1:44:41.90Pace8:01.11
13 total. Usual distances for the kids. Did 0.5 uphill in 2:45 with Joseph and Jacob, and 800 on the track with Julia in 3:09 (90, 99).
Leg 1:Distance3.000Time23:44.40Pace7:54.80
With William, Stephen, and Matthew.
Leg 2:Distance7.000Time55:14.10Pace7:53.44
With Joseph and Jacob.
Split 1:Distance6.500Time52:17.70Pace8:02.72 Cumilative:Distance6.500Time52:17.70Pace8:02.72
Split 2:Distance0.500Time2:56.40Pace5:52.80 Cumilative:Distance7.000Time55:14.10Pace7:53.44

Leg 3:Distance1.060Time8:55.60Pace8:25.28
With Julia.
Leg 4:Distance0.497Time3:09.40Pace6:21.09
800 on the track with Julia.
Leg 5:Distance1.500Time13:38.40Pace9:05.60
With Julia.

Brown Crocs 3 Miles: 13.06

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

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Tue, Feb 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.25	0.25	0.00	12.00

Fast Running Friend Workout - 2021-02-02 09:04:51
Workout Totals: Distance12.000Time1:37:19.70Pace8:06.64
12 total. Easy runs for the kids, except Julia did a pickup at the end of 3 in 1:43 (uphill), and Stephen and Matthew did the same stretch in 1:35. Benjamin did 2x1 mile down the canyon 4:36, 4:31.
Leg 1:Distance3.000Time23:44.70Pace7:54.90
With Stephen and Matthew.
Split 1:Distance2.750Time22:09.30Pace8:03.38 Cumilative:Distance2.750Time22:09.30Pace8:03.38
Split 2:Distance0.250Time1:35.40Pace6:21.60 Cumilative:Distance3.000Time23:44.70Pace7:54.90

Leg 2:Distance3.000Time25:38.90Pace8:32.97
With Julia.
Split 1:Distance2.750Time23:55.00Pace8:41.82 Cumilative:Distance2.750Time23:55.00Pace8:41.82
Split 2:Distance0.250Time1:43.90Pace6:55.60 Cumilative:Distance3.000Time25:38.90Pace8:32.97

Leg 3:Distance6.000Time47:56.10Pace7:59.35
With Joseph and Jacob.

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, Feb 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.00	0.25	12.00

Fast Running Friend Workout - 2021-02-03 16:42:23
Workout Totals: Distance12.000Time1:34:20.00Pace7:51.67
12 total, easy runs with pickups. Benjamin did 12 with a mile in 4:57. I did an uphill quarter in 87 with Benjamin, William, Stephen, and Matthew, and a mile down the canyon in 5:54 with Joseph and Jacob.
Leg 1:Distance3.000Time23:42.70Pace7:54.23
With Benjamin, William, Stephen, and Matthew.
Split 1:Distance2.750Time22:14.80Pace8:05.38 Cumilative:Distance2.750Time22:14.80Pace8:05.38
Split 2:Distance0.250Time1:27.90Pace5:51.60 Cumilative:Distance3.000Time23:42.70Pace7:54.23

Leg 2:Distance7.000Time54:43.60Pace7:49.09
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.720Time29:47.10Pace8:00.40 Cumilative:Distance3.720Time29:47.10Pace8:00.40
Split 2:Distance1.000Time5:54.80Pace5:54.80 Cumilative:Distance4.720Time35:41.90Pace7:33.79
Split 3:Distance2.280Time19:01.70Pace8:20.75 Cumilative:Distance7.000Time54:43.60Pace7:49.09

Leg 3:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

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, Feb 04, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	1.24	0.25	12.50

Fast Running Friend Workout - 2021-02-04 13:07:11
Workout Totals: Distance12.505Time1:41:31.30Pace8:07.11
12 total. Track workout for the boys. Jacob was going to do 800 with a fast start, but he was not up to it, and I stopped him at 500 in 1:27.6. Matthew did 2000 in 7:53, repeat of a PR. William did 7:31 catching the rabbit (Matthew) - though we made the gap too small for 2000. Both of them were supposed to try for a mile PR, and if it was not working out, run to 2000. So the gap was OK for the mile, but too small for 2000. Stephen started with Matthew, but then fell off pace and jogged in.
Leg 1:Distance5.000Time39:20.10Pace7:52.02
With Benjamin, he did a mile in 4:58, I ran the last 300 with him.
Split 1:Distance3.173Time24:52.90Pace7:50.50 Cumilative:Distance3.173Time24:52.90Pace7:50.50
Split 2:Distance0.187Time0:56.10Pace5:00.00 Cumilative:Distance3.360Time25:49.00Pace7:41.01
Split 3:Distance1.640Time13:31.10Pace8:14.57 Cumilative:Distance5.000Time39:20.10Pace7:52.02

Leg 2:Distance1.060Time9:28.10Pace8:55.94
To the track.
Leg 3:Distance0.202Time1:27.60Pace7:13.66
Jacob's 500, I gave split in the first lap, then ran the last 100.
Split 1:Distance0.070Time0:32.70Pace7:47.14 Cumilative:Distance0.070Time0:32.70Pace7:47.14
Split 2:Distance0.070Time0:35.10Pace8:21.43 Cumilative:Distance0.140Time1:07.80Pace8:04.29
Split 3:Distance0.062Time0:19.80Pace5:19.35 Cumilative:Distance0.202Time1:27.60Pace7:13.66

Leg 4:Distance1.243Time7:53.40Pace6:20.85
Matthew's 2000.
Leg 5:Distance5.000Time43:22.10Pace8:40.42
With Jacob.

Brown Crocs 3 Miles: 12.51

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

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Fri, Feb 05, 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 - 2021-02-05 12:14:54
Workout Totals: Distance12.000Time1:39:03.60Pace8:15.30
12 total. Easy runs.
Leg 1:Distance3.000Time23:11.50Pace7:43.83
With Benjamin.
Leg 2:Distance1.000Time10:11.70Pace10:11.70
With Bella.
Leg 3:Distance1.000Time8:23.80Pace8:23.80
With Mary.
Leg 4:Distance3.000Time25:31.50Pace8:30.50
With Joseph, Jacob, William, Stephen, Matthew, and Julia.
Leg 5:Distance4.000Time31:45.10Pace7:56.27
With Joseph and Jacob.

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, Feb 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.11	0.00	2.00	0.00	16.11

Fast Running Friend Workout - 2021-02-06 08:45:36
Workout Totals: Distance16.110Time2:04:00.70Pace7:41.87
16 total. Did a 2 mile tempo down the canyon with Joseph and Jacob. There was some snow on the ground, and Jacob was struggling, so we ran 12:01. Joseph was a bit a head with about 11:55. Benjamin did 17 total with 4x1.25 in the canyon alternating up and down - 5:59, 6:38, 5:59, 6:27. It never ceases to amaze me to watch him run - he ran past me on his 5:59 interval (4:47 pace). His form did not look super smooth, and he did not look fast. The only evidence of speed that I observed was how fast he was moving away from me. Appearance can be deceptive. Easy runs, usual Saturday distances for everybody else.
Leg 1:Distance7.000Time54:17.40Pace7:45.34
Part with Benjamin, part alone.
Leg 2:Distance8.000Time1:00:43.30Pace7:35.41
With Joseph and Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.360Time34:34.10Pace7:55.71 Cumilative:Distance4.360Time34:34.10Pace7:55.71
Split 2:Distance2.000Time12:01.10Pace6:00.55 Cumilative:Distance6.360Time46:35.20Pace7:19.50
Split 3:Distance1.640Time14:08.10Pace8:37.13 Cumilative:Distance8.000Time1:00:43.30Pace7:35.41

Leg 3:Distance0.110Time0:59.30Pace8:59.09
False start with Mary.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
Part with Mary, part alone.

Brown Crocs 3 Miles: 16.11

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
71.43	0.25	4.99	1.00	77.67

Brown Crocs 3 Miles: 77.67

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

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