Breaking the Wall

Week starting Mar 13, 2022

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:	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
66.91	0.00	3.00	6.16	76.07

Lopsie Sports Sandals Miles: 76.06

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

Sun, Mar 13, 2022

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 ward, then the Russian branch.

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

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Mon, Mar 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	0.00	1.16	12.01

Fast Running Friend Workout - 2022-03-14 17:08:04
Workout Totals: Distance12.000Time1:33:00.80Pace7:45.07
12 total. Easy runs, usual distances for the kids. I did a mile pickup down the canyon in 5:45, and then the uphill sprint in 53.7.
Leg 1: Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William.
Leg 2: Distance3.000Time23:38.70Pace7:52.90ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:38.50Pace8:38.50ZoneEasy Miles
With William, Stephen, Matthew, and Bella.
Leg 4: Distance6.000Time44:49.00Pace7:28.17
Alone.
Split 1:Distance3.050Time24:02.70Pace7:53.02ZoneEasy Miles Cumilative:Distance3.050Time24:02.70Pace7:53.02
Split 2:Distance1.000Time5:45.90Pace5:45.90ZoneVO2 Max Miles Cumilative:Distance4.050Time29:48.60Pace7:21.63
Split 3:Distance1.795Time14:06.70Pace7:51.70ZoneEasy Miles Cumilative:Distance5.845Time43:55.30Pace7:30.86
Split 4:Distance0.155Time0:53.70Pace5:46.45ZoneVO2 Max Miles Cumilative:Distance6.000Time44:49.00Pace7:28.17

Lopsie Sports Sandals Miles: 12.00

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

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Tue, Mar 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	3.00	0.00	12.00

Fast Running Friend Workout - 2022-03-15 17:17:15
Workout Totals: Distance12.000Time1:35:24.70Pace7:57.06
12 total. The boys did a rabbit chase. Matthew ended up winning with 18:58 (PR) - I paced him. Joseph probably would have won, but he forgot what distance he was running. So he did 11:16 for 2 miles (5:40, 5:36), then stopped, then after a while he realized he had another mile, and he ran it in 5:43. Jacob ran 16:02 (5:21, 5:22, 5:19) which is a PR for him. William was in a bad mood, tried for a mile, then coasted and ended up with 20:00.
Leg 1: Distance2.000Time17:38.10Pace8:49.05ZoneEasy Miles
With Mary.
Leg 2: Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up with the boys.
Leg 3: Distance3.000Time18:58.20Pace6:19.40ZoneThreshold Miles
Paced Matthew in the rabbit chase.
Leg 4: Distance6.020Time50:26.70Pace8:22.77ZoneEasy Miles
More distance, part with Joseph and Jacob.

Lopsie Sports Sandals Miles: 12.00

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

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Wed, Mar 16, 2022

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 - 2022-03-16 08:37:10
Workout Totals: Distance12.000Time1:36:14.30Pace8:01.19
12 total. Easy pace. Usual distances. William returned to 6 miles a day.
Leg 1: Distance8.000Time1:03:34.60Pace7:56.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 3: Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4: Distance1.000Time7:07.80Pace7:07.80ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 12.00

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

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Thu, Mar 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.00	0.75	12.01

Fast Running Friend Workout - 2022-03-17 08:35:00
Workout Totals: Distance12.010Time1:36:24.60Pace8:01.65
12 total. Did a 0.5 pickup down the canyon. I got 2:41, Joseph got 2:38. Jacob paced us for the first 0.5, then sped up and ran 5:09 for the mile. Matthew had a cough, did only 2 miles. Bella ran a mile PR of 8:04 on the little girl course. Otherwise, easy pace, usual distances for the kids. Benjamin did 8x1 mile starting out at 5:15, and then working up to sub-5:00. The wind made it difficult. He had a spasm, but ran through it. I am cautiously optimistic about the development - he is learning to defy the spasm.
Leg 1: Distance8.000Time1:03:50.90Pace7:58.86
With Joseph and Jacob.
Split 1:Distance4.730Time38:27.60Pace8:07.86ZoneEasy Miles Cumilative:Distance4.730Time38:27.60Pace8:07.86
Split 2:Distance0.500Time2:41.50Pace5:23.00ZoneVO2 Max Miles Cumilative:Distance5.230Time41:09.10Pace7:52.10
Split 3:Distance2.770Time22:41.80Pace8:11.62ZoneEasy Miles Cumilative:Distance8.000Time1:03:50.90Pace7:58.86

Leg 2: Distance2.000Time17:21.70Pace8:40.85ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:04.70Pace8:04.70ZoneEasy Miles
With Bella, William, and Stephen.
Leg 4: Distance1.010Time7:07.30Pace7:03.07
With Stephen and William.
Split 1:Distance0.760Time5:44.10Pace7:32.76ZoneEasy Miles Cumilative:Distance0.760Time5:44.10Pace7:32.76
Split 2:Distance0.250Time1:23.20Pace5:32.80ZoneVO2 Max Miles Cumilative:Distance1.010Time7:07.30Pace7:03.07

Lopsie Sports Sandals Miles: 12.01

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

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Fri, Mar 18, 2022

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

Fast Running Friend Workout - 2022-03-18 08:34:02
Workout Totals: Distance12.000Time1:35:06.40Pace7:55.53
12 total, did 0.5 pickup with Joseph and Jacob down the canyon in 2:38. Easy pace, usual distances for everybody else otherwise.
Leg 1: Distance8.000Time1:01:55.40Pace7:44.42
With Joseph and Jacob, part with William.
Split 1:Distance4.480Time35:32.90Pace7:56.09ZoneEasy Miles Cumilative:Distance4.480Time35:32.90Pace7:56.09
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles Cumilative:Distance4.980Time38:11.60Pace7:40.16
Split 3:Distance3.020Time23:43.80Pace7:51.46ZoneEasy Miles Cumilative:Distance8.000Time1:01:55.40Pace7:44.42

Leg 2: Distance1.000Time7:26.70Pace7:26.70ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 4: Distance2.000Time17:07.80Pace8:33.90ZoneEasy Miles
With Mary, Stephen, and Matthew.

Lopsie Sports Sandals Miles: 12.00

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

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Sat, Mar 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	0.00	3.75	16.05

Fast Running Friend Workout - 2022-03-19 09:22:17
Workout Totals: Distance16.050Time2:02:10.80Pace7:36.75
16 total. Did 3x1.25 down the canyon with Chad and Joseph. Chad and I got 7:24, 7:17, 7:01. Joseph had 6:56 on the last one due to kicking in 74. William did the first one with us. I was happy about 5:33 for the last mile, 2:41 for the last 0.5, and 78 for the last quarter. Jacob did 6:39, 6:40, 6:36. Benjamin did a 10 K tempo in 33:00 evenly paced. Got a spasm early on, ran through it. A little bit of progress. Otherwise, William did 7 with one interval with us, Joseph 9+, Jacob 12, Stephen and Matthew 6, Mary 2, Bella 1.
Leg 1: Distance2.000Time16:23.60Pace8:11.80ZoneEasy Miles
Warm-up.
Leg 2: Distance5.250Time35:01.30Pace6:40.25
Workout.
Split 1:Distance1.250Time7:24.60Pace5:55.68ZoneVO2 Max Miles Cumilative:Distance1.250Time7:24.60Pace5:55.68
Split 2:Distance0.500Time4:40.20Pace9:20.40ZoneEasy Miles Cumilative:Distance1.750Time12:04.80Pace6:54.17
Split 3:Distance1.250Time7:17.90Pace5:50.32ZoneVO2 Max Miles Cumilative:Distance3.000Time19:22.70Pace6:27.57
Split 4:Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles Cumilative:Distance4.000Time27:59.40Pace6:59.85
Split 5:Distance1.250Time7:01.90Pace5:37.52ZoneVO2 Max Miles Cumilative:Distance5.250Time35:01.30Pace6:40.25

Leg 3: Distance2.800Time23:34.70Pace8:25.25ZoneEasy Miles
Cool-down.
Leg 4: Distance1.000Time8:27.00Pace8:27.00ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5: Distance2.000Time16:37.20Pace8:18.60ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 6: Distance3.000Time22:07.00Pace7:22.33ZoneEasy Miles
With Stephen and Matthew.

Lopsie Sports Sandals Miles: 16.05

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
66.91	0.00	3.00	6.16	76.07

Lopsie Sports Sandals Miles: 76.06

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

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