Breaking the Wall

Week starting Feb 18, 2024

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:	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
57.35	0.00	12.17	0.00	69.52

White Slip Resistant Crocs Miles: 69.52

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

Sun, Feb 18, 2024

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.

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

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Mon, Feb 19, 2024

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 - 2024-02-19 10:07:05
Workout Totals: Distance12.000Time1:31:32.70Pace7:37.72
12 total. Easy pace.
Leg 1: Distance5.000Time37:33.60Pace7:30.72ZoneEasy Miles
With Joseph, Matthew, and Jacob.
Leg 2: Distance5.000Time36:49.70Pace7:21.94ZoneEasy Miles
With Jacob.
Leg 3: Distance1.000Time9:42.10Pace9:42.10ZoneEasy Miles
With Julia, Mary, and Bella.
Leg 4: Distance1.000Time7:27.30Pace7:27.30ZoneEasy Miles
With Julia.

White Slip Resistant Crocs Miles: 12.00

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

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Tue, Feb 20, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2024-02-20 09:09:52
Workout Totals: Distance10.000Time1:18:09.80Pace7:48.98
10 total. Easy pace. Was feeling tired at night, so did not add the extra 2 miles just in case to be sure I did not get sick.
Leg 1: Distance10.000Time1:18:09.80Pace7:48.98ZoneEasy Miles
Part with Jacob, part alone.

White Slip Resistant Crocs Miles: 10.00

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

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Wed, Feb 21, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.75	0.00	12.00

Fast Running Friend Workout - 2024-02-21 10:01:15
Workout Totals: Distance12.000Time1:36:54.60Pace8:04.55
12 total. Did a pickup for 0.75 in 4:27 down the canyon. Jacob did a 2 mile tempo in 10:52 down the canyon as well.
Leg 1: Distance5.000Time38:53.00Pace7:46.60ZoneEasy Miles
With Joseph.
Leg 2: Distance5.000Time38:52.20Pace7:46.44
Alone.
Split 1:Distance4.125Time33:16.80Pace8:04.07ZoneEasy Miles Cumilative:Distance4.125Time33:16.80Pace8:04.07
Split 2:Distance0.750Time4:27.50Pace5:56.67ZoneThreshold Miles Cumilative:Distance4.875Time37:44.30Pace7:44.47
Split 3:Distance0.125Time1:07.90Pace9:03.20ZoneEasy Miles Cumilative:Distance5.000Time38:52.20Pace7:46.44

Leg 3: Distance1.000Time10:17.10Pace10:17.10ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.000Time8:52.30Pace8:52.30ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 12.00

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

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Thu, Feb 22, 2024

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 - 2024-02-22 16:02:13
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace. Bella ran a mile PR on the little girl course - her time was 7:10, splits 1:47, 1:47, 1:49, 1:47.
Leg 1: Distance10.000Time1:14:57.00Pace7:29.70ZoneEasy Miles
Part with Jacob, part alone.
Leg 2: Distance1.000Time9:56.60Pace9:56.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:10.50Pace7:10.50ZoneEasy Miles
With Bella.

White Slip Resistant Crocs Miles: 12.00

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

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Fri, Feb 23, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2024-02-23 08:34:27
Workout Totals: Distance8.000Time1:02:50.60Pace7:51.32
8 total. Mini-taper for tomorrow.
Leg 1: Distance6.000Time45:19.00Pace7:33.17ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:39.60Pace9:39.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time7:52.00Pace7:52.00ZoneEasy Miles
With Mary and Bella.

White Slip Resistant Crocs Miles: 8.00

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

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Sat, Feb 24, 2024

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.10	0.00	11.42	0.00	15.52

Fast Running Friend Workout - 2024-02-24 08:33:04
Workout Totals: Distance15.521Time1:55:13.40Pace7:25.42
SLC Track Club Winter Series 15 K, 1:00:17, 20th overall, 1st in 50-54 Kids: Jacob 55:49, 11th Matthew 1:06:02, 30th Stephen 1:17:52, 59th It was a strange race. I ran the first 5K in about 19:12, which is a second faster than what I raced the 5 K in, then made to the 10K at around 39:29, which is only 11 seconds slower than what I raced the 10K in. And then I ran the last 5K in 20:48! However, this was not a go out hard and die race. Most of it was the wind. Though it did not feel super windy, the numbers suggest it was a big factor. Mile 4 was 6:22, then there was a turnaround in the middle of mile 5 which I ran in 6:31, and then I ran the next two miles in 6:40 each, followed by 6:43 and 6:45. The go hard and die scenario would have had a steady drop in pace every mile. So maybe there was a bit of that after 7 miles. Jacob ran the race slower relative to his competition in the 5K and the 10K. That may have something to do with the lack of mileage in combination with his natural lack of aerobic development. Not sure what to think of Matthew's race. Maybe not too bad for the wind and his young age. Stephen at least made it through the distance, which I am happy about, and even had some kind of a kick at the end. Benjamin did a 3 mile tempo in 15:14 if I remember right, with the first 2 miles under 10:00 and then a 5:20 at the end due to a spasm.
Leg 1: Distance2.100Time18:32.20Pace8:49.62ZoneEasy Miles
Warm-up.
Leg 2: Distance11.421Time1:17:55.40Pace6:49.37
The race + pacing Stephen.
Split 1:Distance1.000Time6:02.20Pace6:02.20ZoneThreshold Miles Cumilative:Distance1.000Time6:02.20Pace6:02.20
Split 2:Distance1.000Time6:10.10Pace6:10.10ZoneThreshold Miles Cumilative:Distance2.000Time12:12.30Pace6:06.15
Split 3:Distance1.000Time6:18.80Pace6:18.80ZoneThreshold Miles Cumilative:Distance3.000Time18:31.10Pace6:10.37
Split 4:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles Cumilative:Distance4.000Time24:53.20Pace6:13.30
Split 5:Distance1.000Time6:31.00Pace6:31.00ZoneThreshold Miles Cumilative:Distance5.000Time31:24.20Pace6:16.84
Split 6:Distance1.000Time6:40.50Pace6:40.50ZoneThreshold Miles Cumilative:Distance6.000Time38:04.70Pace6:20.78
Split 7:Distance1.000Time6:40.90Pace6:40.90ZoneThreshold Miles Cumilative:Distance7.000Time44:45.60Pace6:23.66
Split 8:Distance1.000Time6:43.50Pace6:43.50ZoneThreshold Miles Cumilative:Distance8.000Time51:29.10Pace6:26.14
Split 9:Distance1.000Time6:45.10Pace6:45.10ZoneThreshold Miles Cumilative:Distance9.000Time58:14.20Pace6:28.24
Split 10:Distance0.321Time2:04.80Pace6:28.79ZoneThreshold Miles Cumilative:Distance9.321Time1:00:19.00Pace6:28.26
Split 11:Distance2.100Time17:36.40Pace8:23.05ZoneThreshold Miles Cumilative:Distance11.421Time1:17:55.40Pace6:49.37

Leg 3: Distance1.000Time10:11.40Pace10:11.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:34.40Pace8:34.40ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:00.00Pace0:00.00

White Slip Resistant Crocs Miles: 15.52

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
57.35	0.00	12.17	0.00	69.52

White Slip Resistant Crocs Miles: 69.52

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

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