Breaking the Wall

Week starting Mar 07, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	40.31	Year:	3073.12
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
72.23	0.25	1.50	2.75	76.73

Brown Crocs 3 Miles: 76.72

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

Sun, Mar 07, 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. Went to church. Fast Sunday.

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

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Mon, Mar 08, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	1.75	12.13

Fast Running Friend Workout - 2021-03-08 08:47:03
Workout Totals: Distance12.125Time1:38:21.70Pace8:06.74
12 total, easy runs for everybody except William. I did 8x0.25 down the canyon all except one trial one which we did the other way to see if we liked the uphill with tailwind better than the downhill with the headwind - we did not. Recovery varied from 0.125 to 0.5 to keep the pace close to 80. Bella ran full mile again in 9:34. Mary could not catch her this time and ran 8:17.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance2.480Time20:51.20Pace8:24.52
Warm-up with William.
Leg 3:Distance4.000Time33:07.50Pace8:16.88
Workout with William.
Split 1:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance0.250Time1:19.70Pace5:18.80
Split 2:Distance0.125Time1:36.90Pace12:55.20 Cumilative:Distance0.375Time2:56.60Pace7:50.93
Split 3:Distance0.250Time1:20.70Pace5:22.80 Cumilative:Distance0.625Time4:17.30Pace6:51.68
Split 4:Distance0.250Time3:08.30Pace12:33.20 Cumilative:Distance0.875Time7:25.60Pace8:29.26
Split 5:Distance0.250Time1:22.60Pace5:30.40 Cumilative:Distance1.125Time8:48.20Pace7:49.51
Split 6:Distance0.250Time1:43.80Pace6:55.20 Cumilative:Distance1.375Time10:32.00Pace7:39.64
Split 7:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance1.625Time11:52.90Pace7:18.71
Split 8:Distance0.500Time5:23.30Pace10:46.60 Cumilative:Distance2.125Time17:16.20Pace8:07.62
Split 9:Distance0.250Time1:23.80Pace5:35.20 Cumilative:Distance2.375Time18:40.00Pace7:51.58
rolling up, tail wind
Split 10:Distance0.250Time3:07.50Pace12:30.00 Cumilative:Distance2.625Time21:47.50Pace8:18.10
Split 11:Distance0.250Time1:21.00Pace5:24.00 Cumilative:Distance2.875Time23:08.50Pace8:02.96
Split 12:Distance0.500Time5:35.70Pace11:11.40 Cumilative:Distance3.375Time28:44.20Pace8:30.87
Split 13:Distance0.250Time1:21.50Pace5:26.00 Cumilative:Distance3.625Time30:05.70Pace8:18.12
Split 14:Distance0.125Time1:43.40Pace13:47.20 Cumilative:Distance3.750Time31:49.10Pace8:29.09
Split 15:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance4.000Time33:07.50Pace8:16.88

Leg 4:Distance2.645Time21:54.80Pace8:17.09
Cool-down - part with William.

Brown Crocs 3 Miles: 12.12

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

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Tue, Mar 09, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.25	0.00	1.00	12.00

Fast Running Friend Workout - 2021-03-09 08:34:15
Workout Totals: Distance12.000Time1:31:31.60Pace7:37.63
12 total, William did 3 as he ran 7+ yesterday. Otherwise usual distances. Benjamin tried to do 12x0.25 but his muscles were too tight, so he just ran easy. Joseph, Jacob, and I did a couple of pickups, including a mile in 5:52.
Leg 1:Distance3.000Time21:53.10Pace7:17.70
Leg 2:Distance2.000Time15:38.60Pace7:49.30
Leg 3:Distance7.000Time53:59.90Pace7:42.84
With Joseph and Jacob.
Split 1:Distance2.720Time21:04.40Pace7:44.85 Cumilative:Distance2.720Time21:04.40Pace7:44.85
Split 2:Distance0.250Time1:43.80Pace6:55.20 Cumilative:Distance2.970Time22:48.20Pace7:40.67
Split 3:Distance0.750Time6:25.40Pace8:33.87 Cumilative:Distance3.720Time29:13.60Pace7:51.40
Split 4:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance4.720Time35:06.40Pace7:26.27
Split 5:Distance2.280Time18:53.50Pace8:17.15 Cumilative:Distance7.000Time53:59.90Pace7:42.84

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, Mar 10, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.50	0.00	12.00

Fast Running Friend Workout - 2021-03-10 08:37:37
Workout Totals: Distance12.000Time1:34:48.20Pace7:54.02
12 total, mostly easy runs, Julia did 0.5 down from the house in 3:09.
Leg 1:Distance3.000Time21:57.10Pace7:19.03
Alone.
Leg 2:Distance2.000Time17:14.70Pace8:37.35
With Julia
Leg 3:Distance0.500Time3:09.40Pace6:18.80
With Julia
Leg 4:Distance0.500Time4:36.10Pace9:12.20
With Julia
Leg 5:Distance5.000Time39:55.20Pace7:59.04
With Joseph, part with Jacob, William, Stephen, and Matthew.
Leg 6:Distance1.000Time7:55.70Pace7:55.70
Part with Joseph, part 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, Mar 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	1.00	0.00	12.60

Fast Running Friend Workout - 2021-03-11 08:20:31
Workout Totals: Distance12.600Time1:38:39.90Pace7:49.83
12.6 total, mostly easy, did a pickup with Joseph and Jacob down the canyon for a mile in 5:56. Benjamin did a pickup in 4:56. William ran 7 due to taking a long time to finish his math problem. I told him he could turn around only once he was done, and he was taking his time.
Leg 1:Distance3.000Time22:05.80Pace7:21.93
Alone.
Leg 2:Distance3.600Time29:49.70Pace8:17.14
With William, Stephen, and Matthew to the car shop, part with Benjamin.
Leg 3:Distance6.000Time46:44.40Pace7:47.40
With Joseph and Jacob, part with William.
Split 1:Distance3.050Time24:55.50Pace8:10.33 Cumilative:Distance3.050Time24:55.50Pace8:10.33
Split 2:Distance1.000Time5:56.60Pace5:56.60 Cumilative:Distance4.050Time30:52.10Pace7:37.31
Split 3:Distance1.950Time15:52.30Pace8:08.36 Cumilative:Distance6.000Time46:44.40Pace7:47.40

Brown Crocs 3 Miles: 12.60

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

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Fri, Mar 12, 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 - 2021-03-12 16:35:24
Workout Totals: Distance9.000Time1:08:03.20Pace7:33.69

Leg 1:Distance7.000Time53:46.50Pace7:40.93
With Jacob, part with William, Stephen, and Matthew.
Leg 2:Distance2.000Time14:16.70Pace7:08.35
Alone.

Fast Running Friend Workout - 2021-03-12 08:39:42
Workout Totals: Distance3.000Time21:19.50Pace7:06.50
Total of 12, easy runs. Benjamin did a mile pickup in 4:47.
Leg 1:Distance3.000Time21:19.50Pace7:06.50
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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Sat, Mar 13, 2021

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

Fast Running Friend Workout - 2021-03-13 08:13:45
Workout Totals: Distance16.000Time2:04:11.50Pace7:45.72
16 total, easy runs. We got snow, could have done a workout, but decided to move it to Monday. Benjamin found a clear spot and did an out and back mile in the canyon in 5:00. Joseph developed knee pain, I had him cut it to 6 miles.Jacob did 9. Otherwise, usual Saturday distances.
Leg 1:Distance7.000Time54:16.80Pace7:45.26
With Chad, part with Benjamin.
Leg 2:Distance4.000Time31:57.00Pace7:59.25
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance5.000Time37:57.70Pace7:35.54
With Benjamin, Joseph (part), Jacob, and William (part).

Brown Crocs 3 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
72.23	0.25	1.50	2.75	76.73

Brown Crocs 3 Miles: 76.72

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

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