Breaking the Wall

Week starting Feb 26, 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:

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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
69.75	0.00	6.00	1.00	76.75

Blue Crocs Miles: 76.75

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

Sun, Feb 26, 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. Church. Our local ward, then the Russian branch.

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

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Mon, Feb 27, 2023

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

Fast Running Friend Workout - 2023-02-27 08:27:02
Workout Totals: Distance12.250Time1:45:42.30Pace8:37.74
12 total. Bella had a stomach problem and could only 0.25 miles with Leigha. Mary also could run only 1 miles and only in 11:04. Lots of snow in the morning, the pace was barely faster than 8:30.
Leg 1: Distance10.000Time1:23:39.30Pace8:21.93ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance0.250Time3:07.90Pace12:31.60ZoneEasy Miles
With Leigha and Bella.
Leg 3: Distance1.000Time11:04.90Pace11:04.90ZoneEasy Miles
With Mary.
Leg 4: Distance1.000Time7:50.20Pace7:50.20ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.25

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

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Tue, Feb 28, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2023-02-28 16:24:27
Workout Totals: Distance12.000Time1:34:15.80Pace7:51.32
12 total. Did a couple of uphill 0.5 pickups, first with Bonnie in 3:05, then alone in 3:03. The kids did easy runs. Bella still has a stomach problem, ran 0.25 with Leigha. I think Benjamin did 2x2 miles 10:00 and 10:07.
Leg 1: Distance4.000Time32:39.40Pace8:09.85ZoneEasy Miles
With Bonnie and Matthew, do not remember who else we had.
Leg 2: Distance2.000Time14:22.90Pace7:11.45
With Bonnie.
Split 1:Distance1.500Time11:17.60Pace7:31.73ZoneEasy Miles Cumilative:Distance1.500Time11:17.60Pace7:31.73
Split 2:Distance0.500Time3:05.30Pace6:10.60ZoneVO2 Max Miles Cumilative:Distance2.000Time14:22.90Pace7:11.45

Leg 3: Distance2.000Time17:56.40Pace8:58.20ZoneEasy Miles
With Bonnie and Mary. Maybe we had other kids.
Leg 4: Distance4.000Time29:17.10Pace7:19.28
Part with Bonnie, part alone.
Split 1:Distance3.500Time26:13.90Pace7:29.69ZoneEasy Miles Cumilative:Distance3.500Time26:13.90Pace7:29.69
Split 2:Distance0.500Time3:03.20Pace6:06.40ZoneVO2 Max Miles Cumilative:Distance4.000Time29:17.10Pace7:19.28

Blue Crocs Miles: 12.00

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

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Wed, Mar 01, 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 - 2023-03-01 08:21:19
Workout Totals: Distance12.000Time1:42:12.80Pace8:31.07
12 total. Snow. Slow pace. Bella was able to run 1 mile, though not very fast and with a break. I think otherwise usual distances. Leigha moved to 0.5 miles a day.
Leg 1: Distance8.000Time1:07:46.10Pace8:28.26ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time15:56.70Pace7:58.35ZoneEasy Miles
Alone.
Leg 3: Distance0.500Time5:37.60Pace11:15.20ZoneEasy Miles
With Mary, Leigha, and Bella.
Leg 4: Distance0.500Time5:22.60Pace10:45.20ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time7:29.80Pace7:29.80ZoneEasy Miles
With Mary and Joseph.

Blue Crocs Miles: 12.00

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

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Thu, Mar 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	2.00	0.00	12.50

Fast Running Friend Workout - 2023-03-02 14:24:25
Workout Totals: Distance12.500Time1:41:57.50Pace8:09.40
12.5 total. Paced Bonnie through 2 miles down the canyon in 12:25. Jacob ran 10:57. His target was to run the first mile in 5:00 and then do his best. He could only open in 5:07, then struggled and ran 5:47. Out of fuel today, I think. Plus it was somewhat windy.
Leg 1: Distance9.000Time1:09:26.50Pace7:42.94
With Jacob and Bonnie.
Split 1:Distance4.480Time37:01.10Pace8:15.78ZoneEasy Miles Cumilative:Distance4.480Time37:01.10Pace8:15.78
Split 2:Distance2.000Time12:25.90Pace6:12.95ZoneThreshold Miles Cumilative:Distance6.480Time49:27.00Pace7:37.87
Split 3:Distance2.520Time19:59.50Pace7:55.99ZoneEasy Miles Cumilative:Distance9.000Time1:09:26.50Pace7:42.94

Leg 2: Distance2.000Time17:02.40Pace8:31.20ZoneEasy Miles
With Matthew, Joseph, Stephen, and William.
Leg 3: Distance1.000Time9:55.40Pace9:55.40ZoneEasy Miles
With Bella.
Leg 4: Distance0.500Time5:33.20Pace11:06.40ZoneEasy Miles
With Leigha.

Blue Crocs Miles: 12.50

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

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Fri, Mar 03, 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 - 2023-03-03 09:18:42
Workout Totals: Distance12.000Time1:31:28.90Pace7:37.41
12 total. Easy pace, though Jacob and I ran somewhat brisk at the end. Bella was still struggling today, just ran with Leigha.
Leg 1: Distance10.000Time1:14:02.50Pace7:24.25ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time17:26.40Pace8:43.20ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

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Sat, Mar 04, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	0.00	16.00

Fast Running Friend Workout - 2023-03-04 09:31:09
Workout Totals: Distance16.000Time2:04:38.10Pace7:47.38
16 total. Did 2x2 down the canyon. On the first one I paced Bonnie and Matthew until the last 0.5 when they started falling behind and I decided to go ahead and catch 12:00, which I was able to do. Bonnie got 12:06, Matthew got 12:12. Jacob ran 10:30 splitting 5:00, 5:30. Joseph ran 11:22. On the second interval Jacob paced me to 11:42. Benjamin did 6x1 mile averaging around 5:02 in Austin. Bella was able to run 1 mile in 9:49. Mary did her usual 2 miles. Leigha ran 0.5. William and Stephen ran 4 miles. Bonnie did 10. Joseph 8.
Leg 1: Distance1.940Time15:30.10Pace7:59.43ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:12.20Pace6:06.10
First interval with Bonnie and Matthew.
Split 1:Distance2.000Time12:00.70Pace6:00.35ZoneThreshold Miles Cumilative:Distance2.000Time12:00.70Pace6:00.35
Split 2:Distance0.000Time0:05.40Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time12:06.10Pace6:03.05
Split 3:Distance0.000Time0:06.10Pace0:00.00ZoneEasy Miles Cumilative:Distance2.000Time12:12.20Pace6:06.10

Leg 3: Distance2.000Time18:42.30Pace9:21.15ZoneEasy Miles
Recovery with Jacob.
Leg 4: Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Second interval, paced by Jacob.
Leg 5: Distance6.060Time48:18.30Pace7:58.27ZoneEasy Miles
Distance/cool-down, part with Jacob.
Leg 6: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 7: Distance2.000Time18:12.50Pace9:06.25ZoneEasy Miles
With Mary, first mile with Bella.

Blue Crocs Miles: 16.00

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
69.75	0.00	6.00	1.00	76.75

Blue Crocs Miles: 76.75

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

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