Breaking the Wall

Week starting Feb 14, 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:	72.31	Year:	3105.12
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
69.92	0.75	4.74	3.02	78.43

Brown Crocs 3 Miles: 78.43

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

Sun, Feb 14, 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 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.75	0.00	0.00	13.35

Fast Running Friend Workout - 2021-02-15 08:52:10
Workout Totals: Distance13.350Time1:47:25.10Pace8:02.78
Total of 13. Mostly easy runs. Pickups uphill for Matthew, Stephen, and Julia.
Leg 1:Distance3.000Time23:57.10Pace7:59.03
With Stephen and Matthew.
Split 1:Distance2.500Time20:27.90Pace8:11.16 Cumilative:Distance2.500Time20:27.90Pace8:11.16
Split 2:Distance0.500Time3:29.20Pace6:58.40 Cumilative:Distance3.000Time23:57.10Pace7:59.03

Leg 2:Distance7.000Time55:04.00Pace7:52.00
With Joseph and Jacob, part with William.
Leg 3:Distance3.000Time25:25.60Pace8:28.53
With Julia.
Split 1:Distance2.750Time23:41.20Pace8:36.80 Cumilative:Distance2.750Time23:41.20Pace8:36.80
Split 2:Distance0.250Time1:44.40Pace6:57.60 Cumilative:Distance3.000Time25:25.60Pace8:28.53

Leg 4:Distance0.350Time2:58.40Pace8:29.71
Mary's false start.

Brown Crocs 3 Miles: 13.35

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

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Tue, Feb 16, 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 - 2021-02-16 15:51:33
Workout Totals: Distance12.000Time1:43:13.30Pace8:36.11
12 total, snow, easy runs, usual distances.
Leg 1:Distance3.000Time25:14.80Pace8:24.93
With Stephen and Matthew.
Leg 2:Distance3.000Time26:41.50Pace8:53.83
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time10:03.20Pace10:03.20
With Bella and Jacob.
Leg 4:Distance3.000Time26:19.20Pace8:46.40
With Joseph and Jacob.
Leg 5:Distance2.000Time14:54.60Pace7:27.30
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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Wed, Feb 17, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.80	0.00	0.50	0.71	12.01

Fast Running Friend Workout - 2021-02-17 16:56:44
Workout Totals: Distance12.003Time1:30:03.70Pace7:30.20
12 total. Did some pickups - 3:12 0.5. uphill with Stephen, and 5:45 mile down the canyon with Joseph and Jacob. Benjamin did a mile pickup down the canyon as well at sub-5:00. Usual distances.
Leg 1:Distance3.000Time24:14.10Pace8:04.70
With Stephen and Matthew.
Split 1:Distance2.500Time20:41.80Pace8:16.72 Cumilative:Distance2.500Time20:41.80Pace8:16.72
Split 2:Distance0.500Time3:12.80Pace6:25.60 Cumilative:Distance3.000Time23:54.60Pace7:58.20
Stephen.
Split 3:Distance0.000Time0:19.50Pace0:00.00 Cumilative:Distance3.000Time24:14.10Pace8:04.70
Waiting for Matthew.

Leg 2:Distance1.000Time8:00.00Pace8:00.00
With Stephen.
Leg 3:Distance7.003Time50:15.20Pace7:10.56
With Joseph and Jacob.
Split 1:Distance3.886Time30:58.40Pace7:58.23 Cumilative:Distance3.886Time30:58.40Pace7:58.23
Split 2:Distance0.707Time0:00.00Pace0:00.00 Cumilative:Distance4.593Time30:58.40Pace6:44.62
Split 3:Distance2.410Time19:16.80Pace8:00.00 Cumilative:Distance7.003Time50:15.20Pace7:10.56

Leg 4:Distance1.000Time7:34.40Pace7:34.40
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, Feb 18, 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 - 2021-02-18 09:17:39
Workout Totals: Distance12.000Time1:33:29.90Pace7:47.49
12 total. Easy runs except for Benjamin. He did 2x1 mile down the canyon, 4:34, 4:27 - PR for the average.
Leg 1:Distance3.000Time23:42.10Pace7:54.03
Alone.
Leg 2:Distance3.000Time23:53.00Pace7:57.67
With William, Stephen, Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:03.20Pace7:45.80
With Joseph and Jacob.
Leg 4:Distance2.000Time14:51.60Pace7:25.80
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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Fri, Feb 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	1.24	0.31	12.92

Fast Running Friend Workout - 2021-02-19 08:35:21
Workout Totals: Distance12.926Time1:40:26.30Pace7:46.22
Almost 13 total. Paced Matthew in 2000 - 7:58, he struggled today. Stephen struggled even more, dropped out after 3 laps or so. Joseph and Jacob did an 800. Jacob got 2:23.4, missed his PR by a bit. Joseph did not have it, ran 2:27. I ran the first 400 with Joseph in 71.6, and then the last 100 with Jacob, except I could not keep up in the last 50 meters, and got 17.4. Benjamin paced them.
Leg 1:Distance0.780Time6:00.80Pace7:42.56
Alone.
Leg 2:Distance4.220Time33:16.00Pace7:52.99
Alone.
Leg 3:Distance1.060Time8:16.90Pace7:48.77
With Stephen and Matthew.
Leg 4:Distance1.244Time7:58.70Pace6:24.81
2000 with Matthew, part with Stephen.
Leg 5:Distance0.372Time2:24.30Pace6:27.90
Workout during Joseph and Jacob's 800.
Split 1:Distance0.248Time1:11.60Pace4:48.71 Cumilative:Distance0.248Time1:11.60Pace4:48.71
400
Split 2:Distance0.062Time0:55.30Pace14:51.94 Cumilative:Distance0.310Time2:06.90Pace6:49.35
Recovery
Split 3:Distance0.062Time0:17.40Pace4:40.65 Cumilative:Distance0.372Time2:24.30Pace6:27.90
100

Leg 6:Distance1.250Time10:31.80Pace8:25.44
To the house.
Leg 7:Distance4.000Time31:57.80Pace7:59.45
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.93

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

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Sat, Feb 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	3.00	2.00	16.15

Fast Running Friend Workout - 2021-02-20 08:20:43
Workout Totals: Distance16.150Time1:59:24.20Pace7:23.60
16+ total. Chad joined us. Chad and I started with our usual 7 mile pre-distance, except this time we formally included a mile pickup, which we did in 5:54.9. Then we did 2x2 with Joseph and Jacob. Bonnie ran the first 0.75 of the first interval with us (4:27), and William did the first interval with us except fell back by a second at the end. We had 12:00 on the first one. On the second, we had 5:52 at the mile, and then with 0.75 to go Joseph started showing initiative and Jacob responded. Chad and I tried to keep up, but they dropped us. Joseph and Jacob got 11:25 (5:33 last mile), Chad and I had 11:31 (5:39) (Chad finished a step ahead of me). Benjamin did 3x2 up 10:28 (5:06, 5:22), down 9:49 (4:53, 4:56), up 10:21(5:02,5:19). I think he is ready to move to a different workout. Otherwise usual Saturday distances. Mary hit sub-8:00 twice this week.
Leg 1:Distance7.000Time53:54.50Pace7:42.07
With Cha.d
Split 1:Distance3.720Time29:45.80Pace8:00.05 Cumilative:Distance3.720Time29:45.80Pace8:00.05
Split 2:Distance1.000Time5:54.90Pace5:54.90 Cumilative:Distance4.720Time35:40.70Pace7:33.54
Split 3:Distance2.280Time18:13.80Pace7:59.74 Cumilative:Distance7.000Time53:54.50Pace7:42.07

Leg 2:Distance1.500Time11:53.50Pace7:55.67
With Chad, part with the gang.
Leg 3:Distance2.000Time12:00.00Pace6:00.00
First interval.
Leg 4:Distance2.000Time16:26.90Pace8:13.45
Recovery.
Leg 5:Distance2.000Time11:31.50Pace5:45.75
Second interval.
Leg 6:Distance1.650Time13:37.80Pace8:15.64
With Chad - more distance to the car.

Brown Crocs 3 Miles: 16.15

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
69.92	0.75	4.74	3.02	78.43

Brown Crocs 3 Miles: 78.43

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

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