Breaking the Wall

Week starting Feb 05, 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:

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
72.46	0.00	4.00	3.16	79.62

Blue Crocs Miles: 79.61

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

Sun, Feb 05, 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 in St. George around mile 18 of the St. George Marathon. We met Amber Green's sister and her husband. Now I forgot their names. I think his name was Brandon, and hers started with an M.

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

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Mon, Feb 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Fast Running Friend Workout - 2023-02-06 09:15:29
Workout Totals: Distance14.050Time1:57:16.70Pace8:20.83
Total of 14 in St. George. Recovery runs for the kids, reduced mileage for some.
Leg 1: Distance4.000Time32:05.20Pace8:01.30ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time17:27.60Pace8:43.80ZoneEasy Miles
With Stephen and Bonnie.
Leg 3: Distance0.250Time2:51.10Pace11:24.40ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:51.20Pace8:55.60ZoneEasy Miles
With Mary, Bella, Bonnie, Jacob, Stephen, and Matthew.
Leg 5: Distance5.800Time47:01.60Pace8:06.48ZoneEasy Miles
With William and Joseph.

Blue Crocs Miles: 14.05

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

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Tue, Feb 07, 2023

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 - 2023-02-07 09:37:28
Workout Totals: Distance12.000Time1:36:54.50Pace8:04.54
12 total. Easy pace, mostly usual distances. Stephen had a playing injury and hurt his foot. Could not run. For some reason his feet get injured a lot.
Leg 1: Distance4.000Time33:22.10Pace8:20.52ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:24.00Pace7:44.00ZoneEasy Miles
Alone.
Leg 3: Distance2.000Time17:08.40Pace8:34.20ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

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Wed, Feb 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	2.00	0.16	12.01

Fast Running Friend Workout - 2023-02-08 16:46:31
Workout Totals: Distance12.000Time1:35:48.00Pace7:59.00
12 total. Did a 2 mile tempo down the canyon with Bonnie in 12:24, and then an uphill pickup in 52.4. Bonnie did it in 48.
Leg 1: Distance2.000Time17:14.30Pace8:37.15ZoneEasy Miles
With Mary, Bella, and Bonnie.
Leg 2: Distance8.000Time1:02:32.20Pace7:49.03
With Bonnie, part with William, I think.
Split 1:Distance4.230Time34:42.90Pace8:12.41ZoneEasy Miles Cumilative:Distance4.230Time34:42.90Pace8:12.41
Split 2:Distance2.000Time12:24.50Pace6:12.25ZoneThreshold Miles Cumilative:Distance6.230Time47:07.40Pace7:33.84
Split 3:Distance1.615Time14:32.40Pace9:00.19ZoneEasy Miles Cumilative:Distance7.845Time1:01:39.80Pace7:51.61
Split 4:Distance0.155Time0:52.40Pace5:38.06ZoneVO2 Max Miles Cumilative:Distance8.000Time1:02:32.20Pace7:49.03

Leg 3: Distance2.000Time16:01.50Pace8:00.75ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.00

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

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Thu, Feb 09, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2023-02-09 16:41:33
Workout Totals: Distance12.250Time1:36:28.10Pace7:52.50
12 total. Did a 2 mile tempo down the canyon in 11:56. Easy runs, usual distances for the kids.
Leg 1: Distance8.000Time59:57.10Pace7:29.64
Part with someone, do not remember who, part alone.
Split 1:Distance4.230Time33:23.40Pace7:53.62ZoneEasy Miles Cumilative:Distance4.230Time33:23.40Pace7:53.62
Split 2:Distance2.000Time11:56.70Pace5:58.35ZoneThreshold Miles Cumilative:Distance6.230Time45:20.10Pace7:16.61
Split 3:Distance1.770Time14:37.00Pace8:15.48ZoneEasy Miles Cumilative:Distance8.000Time59:57.10Pace7:29.64

Leg 2: Distance0.250Time2:43.50Pace10:54.00ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:47.30Pace8:53.65ZoneEasy Miles
With Mary, Bella, William, and Matthew.
Leg 4: Distance2.000Time16:00.20Pace8:00.10ZoneEasy Miles
With William and Matthew.

Blue Crocs Miles: 12.25

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

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Fri, Feb 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.34	0.00	0.00	0.00	13.34

Fast Running Friend Workout - 2023-02-10 09:35:29
Workout Totals: Distance13.340Time1:43:07.00Pace7:43.79
13 total. Easy pace, usual distances, except Mary and Bella who ran 3+ to Jamba Juice.
Leg 1: Distance10.000Time1:14:36.70Pace7:27.67ZoneEasy Miles
With Jacob.
Leg 2: Distance3.090Time25:49.70Pace8:21.52ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:40.60Pace10:42.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 13.34

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

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Sat, Feb 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.97	0.00	0.00	3.00	15.97

Fast Running Friend Workout - 2023-02-11 15:23:43
Workout Totals: Distance15.975Time2:12:18.40Pace8:16.93
16 total. Did 12x0.25 down the canyon averaging a bit under 80 with the last one in 73.9. Recovery 0.125 jog. Jacob did them starting around 71, and working his way up to 65 on the last one. Joseph did the first 6 with Jacob. Bonnie did all of them with me, the first 4 or so a second faster, then 73.2 on the last one. William did them with Bonnie until about the 8th interval, then he started falling back, and I had him skip an interval. He recovered by the last one and ran it in about 72. Matthew did 6 total, every other with us, first three he kept up, then he started falling back by a couple of seconds. I was happy that I found 73.9 in me on the last one.
Leg 1: Distance2.000Time17:25.90Pace8:42.95ZoneEasy Miles
With Mary, Bella, Jacob and Bonnie.
Leg 2: Distance2.050Time17:25.90Pace8:30.20ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance4.375Time34:27.40Pace7:52.55
Workout.
Split 1:Distance0.250Time1:18.50Pace5:14.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:18.50Pace5:14.00
Split 2:Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles Cumilative:Distance0.375Time2:47.80Pace7:27.47
Split 3:Distance0.250Time1:18.80Pace5:15.20ZoneVO2 Max Miles Cumilative:Distance0.625Time4:06.60Pace6:34.56
Split 4:Distance0.125Time1:32.80Pace12:22.40ZoneEasy Miles Cumilative:Distance0.750Time5:39.40Pace7:32.53
Split 5:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles Cumilative:Distance1.000Time6:58.90Pace6:58.90
Split 6:Distance0.125Time1:39.50Pace13:16.00ZoneEasy Miles Cumilative:Distance1.125Time8:38.40Pace7:40.80
Split 7:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance1.375Time9:57.60Pace7:14.62
Split 8:Distance0.125Time1:54.50Pace15:16.00ZoneEasy Miles Cumilative:Distance1.500Time11:52.10Pace7:54.73
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles Cumilative:Distance1.750Time13:12.40Pace7:32.80
Split 10:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles Cumilative:Distance1.875Time14:46.70Pace7:52.91
Split 11:Distance0.250Time1:20.40Pace5:21.60ZoneVO2 Max Miles Cumilative:Distance2.125Time16:07.10Pace7:35.11
Split 12:Distance0.125Time1:42.00Pace13:36.00ZoneEasy Miles Cumilative:Distance2.250Time17:49.10Pace7:55.16
Split 13:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance2.500Time19:08.50Pace7:39.40
Split 14:Distance0.125Time1:46.40Pace14:11.20ZoneEasy Miles Cumilative:Distance2.625Time20:54.90Pace7:58.06
Split 15:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles Cumilative:Distance2.875Time22:13.00Pace7:43.65
Split 16:Distance0.125Time1:41.50Pace13:32.00ZoneEasy Miles Cumilative:Distance3.000Time23:54.50Pace7:58.17
Split 17:Distance0.250Time1:18.60Pace5:14.40ZoneVO2 Max Miles Cumilative:Distance3.250Time25:13.10Pace7:45.57
Split 18:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles Cumilative:Distance3.375Time26:57.80Pace7:59.35
Split 19:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles Cumilative:Distance3.625Time28:17.00Pace7:48.14
Split 20:Distance0.125Time1:42.10Pace13:36.80ZoneEasy Miles Cumilative:Distance3.750Time29:59.10Pace7:59.76
Split 21:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles Cumilative:Distance4.000Time31:19.30Pace7:49.82
Split 22:Distance0.125Time1:54.20Pace15:13.60ZoneEasy Miles Cumilative:Distance4.125Time33:13.50Pace8:03.27
Split 23:Distance0.250Time1:13.90Pace4:55.60ZoneVO2 Max Miles Cumilative:Distance4.375Time34:27.40Pace7:52.55

Leg 4: Distance3.550Time31:14.90Pace8:48.14ZoneEasy Miles
With Jacob.
Leg 5: Distance4.000Time31:44.30Pace7:56.07ZoneEasy Miles
Alone.

Blue Crocs Miles: 15.97

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
72.46	0.00	4.00	3.16	79.62

Blue Crocs Miles: 79.61

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

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