Breaking the Wall

Week starting Mar 21, 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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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
63.75	0.00	12.25	0.00	76.00

Brown Crocs 3 Miles: 76.00

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

Sun, Mar 21, 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, then a lesson at home.

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

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Mon, Mar 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.25	0.00	12.00

Fast Running Friend Workout - 2021-03-22 16:48:16
Workout Totals: Distance12.000Time1:31:30.40Pace7:37.53
12 total. Usual distances for the kids, except Matthew ran 4. Did 1.25 down the canyon with Joseph and Jacob in 7:23, felt a lot better than on Saturday probably thanks to two naps in addition to regular sleep on Saturday and Sunday.
Leg 1: Distance4.000Time32:19.80Pace8:04.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance7.000Time51:08.00Pace7:18.29
With Joseph and Jacob.
Split 1:Distance3.730Time27:54.20Pace7:28.85ZoneEasy Miles Cumilative:Distance3.730Time27:54.20Pace7:28.85
Split 2:Distance1.250Time7:23.60Pace5:54.88ZoneThreshold Miles Cumilative:Distance4.980Time35:17.80Pace7:05.26
Split 3:Distance2.020Time15:50.20Pace7:50.40ZoneEasy Miles Cumilative:Distance7.000Time51:08.00Pace7:18.29

Leg 3: Distance1.000Time8:02.60Pace8:02.60ZoneEasy Miles
With Matt.

Brown Crocs 3 Miles: 12.00

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

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Tue, Mar 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2021-03-23 16:54:09
Workout Totals: Distance12.000Time1:30:49.80Pace7:34.15
12 total. Did a pickup for 1.5 from 2.5 to 1 from the house in 8:54. Benjamin did 6 down the canyon in 30:06 with some headwind. Easy runs otherwise.
Leg 1: Distance2.000Time15:53.50Pace7:56.75ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance4.000Time31:18.90Pace7:49.73ZoneEasy Miles
With Joseph, Jacob, and William.
Leg 3: Distance1.000Time8:46.20Pace8:46.20ZoneEasy Miles
With Mary.
Leg 4: Distance5.000Time34:51.20Pace6:58.24
Alone.
Split 1:Distance2.500Time18:52.80Pace7:33.12ZoneEasy Miles Cumilative:Distance2.500Time18:52.80Pace7:33.12
Split 2:Distance1.500Time8:54.50Pace5:56.33ZoneThreshold Miles Cumilative:Distance4.000Time27:47.30Pace6:56.82
Split 3:Distance1.000Time7:03.90Pace7:03.90ZoneEasy Miles Cumilative:Distance5.000Time34:51.20Pace6:58.24

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 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Fast Running Friend Workout - 2021-03-24 11:20:31
Workout Totals: Distance12.000Time1:26:57.10Pace7:14.76
12 total. Did a 4 mile tempo down the canyon in 23:44 (5:54, 5:56, 5:57, 5:57). It was harder than it used to be, but at least I could go sub-6:00 today. Benjamin showed up out of nowhere and pulled me for the last 0.5. Joseph, Jacob, William, Stephen, and Matthew did the Roadrunners 1600 time trial. The times were: Jacob 5:08 Joseph 5:11 William 5:45 Matthew 6:10 Stephen 6:10 Cole Jameson ran 4:48. Then for fun Joseph, Jacob, William, and Stephen did a 4x400 relay in 4:48. The splits were Stephen 78, William 77 (lost probably 3 seconds meandering between the lanes), Jacob 66, Joseph 67. Joseph learned a lesson in humility - Jane Hedengren ran him down in the last 100 meters. He thought she had it because he was 20 seconds ahead of her in the mile and started his leg in front, but 400 is a different business. So we ended up taking 3rd place.
Leg 1: Distance3.000Time22:59.90Pace7:39.97ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance1.480Time11:34.60Pace7:49.32ZoneEasy Miles
Warm-up.
Leg 3: Distance4.000Time23:44.30Pace5:56.07ZoneThreshold Miles
Tempo.
Leg 4: Distance3.520Time28:38.30Pace8:08.15ZoneEasy Miles
Cool-down - part with Benjamin.
Leg 5: Distance0.000Time6:09.80Pace0:00.00
Timing the 1600.
Split 1:Distance0.000Time5:07.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time5:07.50Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time5:11.00Pace0:00.00
Joseph.
Split 3:Distance0.000Time0:34.70Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time5:45.70Pace0:00.00
William.
Split 4:Distance0.000Time0:24.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time6:09.80Pace0:00.00
Stephen and Matthew.
Split 5:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time6:09.80Pace0:00.00

Leg 6: Distance0.000Time4:48.90Pace0:00.00ZoneEasy Miles
Timing the 4x400 - Stephen, William, Jacob, Joseph.

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 25, 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 - 2021-03-25 08:12:13
Workout Totals: Distance12.000Time1:29:34.90Pace7:27.91
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1: Distance4.000Time29:52.60Pace7:28.15ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time7:20.10Pace7:20.10ZoneEasy Miles
Alone.
Leg 3: Distance3.000Time23:30.50Pace7:50.17ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4: Distance4.000Time28:51.70Pace7:12.93ZoneEasy Miles
With Jacob, part with William.

Brown Crocs 3 Miles: 12.00

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

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Fri, Mar 26, 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 - 2021-03-26 09:19:54
Workout Totals: Distance12.000Time1:30:10.10Pace7:30.84
Easy runs. Total of 12. Usual distances.
Leg 1: Distance5.000Time36:59.00Pace7:23.80ZoneEasy Miles
Alone.
Leg 2: Distance7.000Time53:11.10Pace7:35.87ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.

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 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	5.50	0.00	16.00

Fast Running Friend Workout - 2021-03-27 08:53:57
Workout Totals: Distance16.000Time1:57:30.80Pace7:20.67
16 total. Did 4 miles down the canyon with Joseph and Jacob in 23:50 (5:58, 5:57, 5:55, 6:00). Felt much better that on Wednesday, and really much better than a week ago. Joseph was struggling, so we slowed it down in the last mile, but I felt like I could have done it in 5:50 or even 5:45. Getting more sleep helps. Benjamin did 2x3 down 15:12, 14:45. Was too tight and could not get going in the first one, but did better in the second.
Leg 1: Distance1.480Time11:53.70Pace8:02.23ZoneEasy Miles
With Joseph and Jacob - warm-up.
Leg 2: Distance4.000Time23:50.30Pace5:57.57ZoneThreshold Miles
4 mile tempo with Joseph and Jacob.
Leg 3: Distance2.520Time20:55.90Pace8:18.37ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4: Distance8.000Time1:00:50.90Pace7:36.36
Part with William, Stephen, and Matthew, part alone.
Split 1:Distance6.270Time49:59.60Pace7:58.41ZoneEasy Miles Cumilative:Distance6.270Time49:59.60Pace7:58.41
Split 2:Distance1.500Time8:58.30Pace5:58.87ZoneThreshold Miles Cumilative:Distance7.770Time58:57.90Pace7:35.33
Split 3:Distance0.230Time1:53.00Pace8:11.30ZoneEasy Miles Cumilative:Distance8.000Time1:00:50.90Pace7:36.36

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
63.75	0.00	12.25	0.00	76.00

Brown Crocs 3 Miles: 76.00

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

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