Breaking the Wall

Week starting Feb 19, 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:	2724.68
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
68.57	2.00	0.00	2.91	73.48

Blue Crocs Miles: 15.22

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

Sun, Feb 19, 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. Our local ward, then the Russian-speaking branch.

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

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Mon, Feb 20, 2023

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

Leg 1: Distance10.000Time1:19:50.30Pace7:59.03ZoneEasy Miles
Almost total. Easy runs, usual distances.
With Joseph, Jacob, and Bonnie. Part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time17:06.20Pace8:33.10ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles
With Leigha.
Leg 4: Distance0.723Time5:46.80Pace7:59.67ZoneEasy Miles
Alone.

Blue Crocs Miles: 2.97

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

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Tue, Feb 21, 2023

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

Fast Running Friend Workout - 2023-02-21 10:43:32
Workout Totals: Distance12.250Time1:39:13.20Pace8:05.98
12 total. Paced Matthew in a 2 mile tempo down the canyon. He struggled today. We started with Bonnie, but then Matthew could not keep up and Bonnie went ahead. She finished in 12:25. Jacob did 2x0.5 2:25, 2:31. Again the same pattern repeats - he is not able to push for some odd reason.
Leg 1: Distance2.000Time17:17.40Pace8:38.70ZoneEasy Miles
With Bonnie, Mary, and Bella.
Leg 2: Distance1.940Time16:22.40Pace8:26.39ZoneEasy Miles
With Bonnie, Stephen, and Matthew.
Leg 3: Distance2.000Time12:44.90Pace6:22.45ZoneMarathon Pace Miles
Tempo run.
Leg 4: Distance6.060Time50:16.00Pace8:17.69ZoneEasy Miles
Distance/cool-down.
Leg 5: Distance0.250Time2:32.50Pace10:10.00ZoneEasy Miles
With Leigha and Bella.

Blue Crocs Miles: 12.25

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

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Wed, Feb 22, 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 - 2023-02-22 08:21:12
Workout Totals: Distance12.000Time1:45:40.50Pace8:48.38
12 total. Lots of snow today. Easy pace, usual distances for the kids for the most part as far as I remember.
Leg 1: Distance10.000Time1:26:20.80Pace8:38.08ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance2.000Time19:19.70Pace9:39.85ZoneEasy Miles
With Mary and Bella.

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

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Thu, Feb 23, 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 - 2023-02-23 10:13:45
Workout Totals: Distance12.000Time1:40:29.40Pace8:22.45
12 total. Easy pace, usual distances. Less snow today.
Leg 1: Distance2.000Time19:08.20Pace9:34.10ZoneEasy Miles
With Mary, Bella, Stephen, and Matthew.
Leg 2: Distance2.000Time15:54.90Pace7:57.45ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance6.000Time49:35.50Pace8:15.92ZoneEasy Miles
With William.
Leg 4: Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
Alone.

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

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Fri, Feb 24, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.16	12.26

Fast Running Friend Workout - 2023-02-24 09:15:16
Workout Totals: Distance12.250Time1:44:53.90Pace8:33.79
12 total. Snow today. Jacob was able to do a pickup for 0.25 in 72 on a clear spot. We also did a pickup on the uphill 0.155 stretch, but it was not perfectly clear, so we ran 57.8. More or less usual distances for the kids if I remember right.
Leg 1: Distance10.000Time1:23:59.50Pace8:23.95
With Jacob.
Split 1:Distance9.845Time1:23:01.70Pace8:26.01ZoneEasy Miles Cumilative:Distance9.845Time1:23:01.70Pace8:26.01
Split 2:Distance0.155Time0:57.80Pace6:12.90ZoneVO2 Max Miles Cumilative:Distance10.000Time1:23:59.50Pace8:23.95

Leg 2: Distance0.250Time2:56.30Pace11:45.20ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:58.10Pace8:59.05ZoneEasy Miles
With Mary and Bella.

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

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Sat, Feb 25, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	0.00	2.75	12.00

Fast Running Friend Workout - 2023-02-25 09:30:00
Workout Totals: Distance7.050Time57:50.80Pace8:12.31
12 total. Did 6x0.5 down the canyon with 0.25 recovery. Paced Bonnie, William and Matthew. Matthew did 3. William skipped the 5th one as he fell back on the 4th. On Matthew's intervals we kept it in the 2:48-2:50 range. To make up we did 2:45-2:46 on the ones he skipped. On the last one, I ran 2:38.7, William had 2:40, Bonnie 2:42.
Leg 1: Distance2.000Time17:19.00Pace8:39.50ZoneEasy Miles
With Mary, Bella, Jacob, and Bonnie.
Leg 2: Distance2.050Time17:33.60Pace8:33.95ZoneEasy Miles
Warm-up: With Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3: Distance3.000Time22:58.20Pace7:39.40
Part of the workout.
Split 1:Distance0.500Time2:48.90Pace5:37.80ZoneVO2 Max Miles Cumilative:Distance0.500Time2:48.90Pace5:37.80
Split 2:Distance0.250Time3:04.40Pace12:17.60ZoneEasy Miles Cumilative:Distance0.750Time5:53.30Pace7:51.07
Split 3:Distance0.500Time2:46.70Pace5:33.40ZoneVO2 Max Miles Cumilative:Distance1.250Time8:40.00Pace6:56.00
Split 4:Distance0.250Time2:48.50Pace11:14.00ZoneEasy Miles Cumilative:Distance1.500Time11:28.50Pace7:39.00
Split 5:Distance0.500Time2:50.30Pace5:40.60ZoneVO2 Max Miles Cumilative:Distance2.000Time14:18.80Pace7:09.40
Split 6:Distance0.250Time2:49.20Pace11:16.80ZoneEasy Miles Cumilative:Distance2.250Time17:08.00Pace7:36.89
Split 7:Distance0.500Time2:45.10Pace5:30.20ZoneVO2 Max Miles Cumilative:Distance2.750Time19:53.10Pace7:13.85
Split 8:Distance0.250Time3:05.10Pace12:20.40ZoneEasy Miles Cumilative:Distance3.000Time22:58.20Pace7:39.40
Split 9:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance3.000Time22:58.20Pace7:39.40

Fast Running Friend Workout - 2023-02-25 10:56:22
Workout Totals: Distance4.950Time41:24.90Pace8:22.00
The rest of the workout - accidental watch reset.
Leg 1: Distance0.250Time2:50.60Pace11:22.40ZoneVO2 Max Miles
5th interval.
Leg 2: Distance0.750Time5:43.60Pace7:38.13
Recovery and the last interval.
Split 1:Distance0.250Time3:04.80Pace12:19.20ZoneEasy Miles Cumilative:Distance0.250Time3:04.80Pace12:19.20
Split 2:Distance0.500Time2:38.80Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance0.750Time5:43.60Pace7:38.13

Leg 3: Distance3.950Time32:50.70Pace8:18.91ZoneEasy Miles
Part with Jacob and Bonnie, part alone.

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
68.57	2.00	0.00	2.91	73.48

Blue Crocs Miles: 15.22

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

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