Breaking the Wall

Week starting Feb 13, 2022

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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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Miles:This week: 0.00 Month: 0.00 Year: 882.94
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
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.853.0012.000.9474.79
Lopsie Sports Sandals Miles: 74.78
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Feb 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church in St. George. It had a lot more children than our ward or any ward I have attended before.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Feb 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-02-14 11:53:31
Workout Totals: Distance12.000Time1:34:43.30Pace7:53.61
Easy runs. 12 total. Usual distances for the kids. Ran in St. George.

Benjamin did 12 total with a mile pickup in 5:06.
Leg 1:
Distance0.500Time4:17.10Pace8:34.20ZoneEasy Miles
With Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
Same company without Bella.
Leg 3:
Distance2.500Time20:05.30Pace8:02.12ZoneEasy Miles
Same company now without Mary.
Leg 4:
Distance4.000Time31:34.10Pace7:53.52ZoneEasy Miles
With Joseph and Jacob.
Leg 5:
Distance4.000Time29:57.20Pace7:29.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Feb 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2022-02-15 16:57:07
Workout Totals: Distance12.000Time1:33:00.00Pace7:45.00
12 total for me. Usual distances for the kids. I did a pickup on the hill at the end in 55.9.

Benjamin did only 9, felt tight and tired.
Leg 1:
Distance8.000Time1:03:35.50Pace7:56.94ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance4.000Time29:24.50Pace7:21.12
Alone.
Split 1:Distance3.845Time28:28.60Pace7:24.37ZoneEasy Miles
Cumilative:Distance3.845Time28:28.60Pace7:24.37
Split 2:Distance0.155Time0:55.90Pace6:00.65ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:24.50Pace7:21.12
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Feb 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-16 08:43:20
Workout Totals: Distance8.000Time58:37.30Pace7:19.66
12 total. Did the usual 2 mile tempo with Jacob in 12:27 (he took the splits silently - 6:16, 6:11). Felt sluggish. Did a pickup on the hill in 56.3, then later in the evening did it with William and got 49.4.

Benjamin felt better, did 12 with a mile in 4:53.
Leg 1:
Distance8.000Time58:37.30Pace7:19.66
With Jacob, part with Joseph.
Split 1:Distance4.110Time31:20.40Pace7:37.52ZoneEasy Miles
Cumilative:Distance4.110Time31:20.40Pace7:37.52
Split 2:Distance2.000Time12:27.40Pace6:13.70ZoneThreshold Miles
Cumilative:Distance6.110Time43:47.80Pace7:10.08
Split 3:Distance1.735Time13:53.20Pace8:00.23ZoneEasy Miles
Cumilative:Distance7.845Time57:41.00Pace7:21.17
Split 4:Distance0.155Time0:56.30Pace6:03.23ZoneVO2 Max Miles
Cumilative:Distance8.000Time58:37.30Pace7:19.66
 
Fast Running Friend Workout - 2022-02-16 18:17:45
Workout Totals: Distance4.000Time32:12.30Pace8:03.08
 
Leg 1:
Distance1.500Time12:54.90Pace8:36.60ZoneEasy Miles
With Mary, William, and Stephen.
Leg 2:
Distance2.500Time19:17.40Pace7:42.96
With William.
Split 1:Distance2.345Time18:28.00Pace7:52.49ZoneEasy Miles
Cumilative:Distance2.345Time18:28.00Pace7:52.49
Split 2:Distance0.155Time0:49.40Pace5:18.71ZoneVO2 Max Miles
Cumilative:Distance2.500Time19:17.40Pace7:42.96
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Feb 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.690.002.000.3112.00

Fast Running Friend Workout - 2022-02-17 08:33:50
Workout Totals: Distance12.000Time1:32:48.00Pace7:44.00
12 total. Did a 2 mile tempo with Jacob in 12:19 (Joseph did the first mile in 6:03). Then we did a pickup on the uphill in 58.0. Later in the evening I paced Matthew to a PR of 51.9 on that same stretch. Also Matthew, Stephen, Mary, Bella, William, and I did uphill bounds on grass.

Felt sluggish in the morning, a bit livelier in the afternoon.
Leg 1:
Distance8.000Time59:09.90Pace7:23.74
With Jacob, part with Joseph.
Split 1:Distance4.050Time31:49.70Pace7:51.53ZoneEasy Miles
Cumilative:Distance4.050Time31:49.70Pace7:51.53
Split 2:Distance2.000Time12:19.20Pace6:09.60ZoneThreshold Miles
Cumilative:Distance6.050Time44:08.90Pace7:17.83
Split 3:Distance1.795Time14:03.00Pace7:49.64ZoneEasy Miles
Cumilative:Distance7.845Time58:11.90Pace7:25.11
Split 4:Distance0.155Time0:58.00Pace6:14.19ZoneVO2 Max Miles
Cumilative:Distance8.000Time59:09.90Pace7:23.74
 
Leg 2:
Distance4.000Time33:38.10Pace8:24.53
With William, Stephen, and Matthew, part with Mary and Bella.
Split 1:Distance3.845Time32:46.20Pace8:31.37ZoneEasy Miles
Cumilative:Distance3.845Time32:46.20Pace8:31.37
Split 2:Distance0.155Time0:51.90Pace5:34.84ZoneVO2 Max Miles
Cumilative:Distance4.000Time33:38.10Pace8:24.53
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Feb 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.123.000.000.1612.28

Fast Running Friend Workout - 2022-02-18 08:34:12
Workout Totals: Distance12.275Time1:31:25.90Pace7:26.92
12+ total. Paced William, Stephen, and Matthew in a 3 mile down the canyon tempo run in 19:37. Stephen did just the first 2 miles in 13:17. Leigha set a record in 200 meters - 1:17.
Leg 1:
Distance4.000Time29:45.20Pace7:26.30
Part with Joseph and Jacob, part alone.
Split 1:Distance3.845Time28:49.10Pace7:29.70ZoneEasy Miles
Cumilative:Distance3.845Time28:49.10Pace7:29.70
Split 2:Distance0.155Time0:56.10Pace6:01.94ZoneVO2 Max Miles
Cumilative:Distance4.000Time29:45.20Pace7:26.30
 
Leg 2:
Distance0.980Time8:25.40Pace8:35.71ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3:
Distance3.000Time19:37.40Pace6:32.47ZoneMarathon Pace Miles
Tempo run with William, Stephen (2 miles), and Matthew.
Leg 4:
Distance2.670Time19:53.10Pace7:26.85ZoneEasy Miles
Alone.
Leg 5:
Distance0.500Time4:28.70Pace8:57.40ZoneEasy Miles
With Bella.
Leg 6:
Distance1.000Time7:58.70Pace7:58.70ZoneEasy Miles
With Mary.
Leg 7:
Distance0.125Time1:17.40Pace10:19.20ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Feb 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.008.000.0014.50

Fast Running Friend Workout - 2022-02-19 09:13:42
Workout Totals: Distance14.500Time1:45:18.10Pace7:15.73
14.5 total. Chad and I did an 8 mile tempo - 5 down, 1.5 up, 1.5 down in 50:35. Jacob ran with us until the last 1.5, then sped up and finished in 49:54 (8:21 last 1.5). Joseph did the first 5 with us in 31:05.

I had the target of 6:20 in mind for the first 5 miles, but we went faster for the most part except for a couple of quarters around 4 miles when Joseph got the side ache. Then once we turned around I was happy we were able to average sub-7:00 on the uphill. On the way back it took us about half a mile to shift gears, but then we ran 5:54 for the last mile with the last two quarters in 89 and 83.

I was happy with this tempo run for all of us. Other kids ran easy.

Benjamin did 7.5 K in 15:47 + 5 K in 16:50 or so if I remember right. It was windy. He had a spams in the hamstring this time. I got him a device to work on the glut/quad/hamstring strength.

Bella set a record for 0.5 running it in 4:00.
Leg 1:
Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
With Chad, Joseph, and Jacob - warm-up.
Leg 2:
Distance8.000Time50:35.10Pace6:19.39ZoneThreshold Miles
Tempo run with Chad - part with Joseph and Jacob.
Leg 3:
Distance3.520Time30:31.20Pace8:40.23ZoneEasy Miles
With Chad.
Leg 4:
Distance0.500Time4:00.40Pace8:00.80ZoneEasy Miles
With Bella. Mary ran ahead a bit.

Lopsie Sports Sandals Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.853.0012.000.9474.79
Lopsie Sports Sandals Miles: 74.78
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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