Breaking the Wall

Week starting Mar 28, 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
69.23	0.50	2.75	4.73	77.21

Brown Crocs 3 Miles: 61.20	Brown Crocs 4 Miles: 16.01

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

Sun, Mar 28, 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. Church at home.

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

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Mon, Mar 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.86	0.50	0.00	0.00	12.36

Fast Running Friend Workout - 2021-03-29 08:50:01
Workout Totals: Distance12.356Time1:36:47.80Pace7:50.04
Total of 12+. Easy pace, mostly. Julia did 800 on the track in 3:16. It was windy. Sarah did a hill sprint.
Leg 1: Distance3.000Time22:27.50Pace7:29.17ZoneEasy Miles
Alone
Leg 2: Distance1.050Time8:54.30Pace8:28.86ZoneEasy Miles
With Julia and the boys.
Leg 3: Distance0.496Time3:16.10Pace6:35.36ZoneMarathon Pace Miles
Julia's 800.
Leg 4: Distance0.500Time4:28.20Pace8:56.40ZoneEasy Miles
With Julia and the boys.
Leg 5: Distance1.000Time7:45.20Pace7:45.20ZoneEasy Miles
Alone.
Leg 6: Distance1.000Time8:03.40Pace8:03.40ZoneEasy Miles
With the boys to the house.
Leg 7: Distance4.000Time31:58.70Pace7:59.68ZoneEasy Miles
With Joseph and Jacob.
Leg 8: Distance1.000Time7:10.10Pace7:10.10ZoneEasy Miles
Alone.
Leg 9: Distance0.155Time1:30.50Pace9:43.87ZoneEasy Miles
Sarah's warm-up.
Leg 10: Distance0.155Time1:13.80Pace7:56.13ZoneEasy Miles
Sarah's hill sprint.

Brown Crocs 3 Miles: 12.36

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

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Tue, Mar 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.86	0.00	0.00	1.98	12.84

Fast Running Friend Workout - 2021-03-30 08:59:49
Workout Totals: Distance12.844Time1:39:42.00Pace7:45.74
Total of 12. Did 8x400 on the track with 200 recovery pacing William with Joseph and Jacob. The target was 86, he was able to do it a bit faster. Matthew did the first 4. Stephen was supposed to do only the first 4, but he decided to fall back in the last one, so he earned a "bonus" interval. Benjamin did 4x1 mile down the canyon. He had problems with muscle tension and could not get going at first - 4:52, then I think two in 4:43-4:44 range, and the last one in 4:38. Usual distances for everybody.
Leg 1: Distance3.000Time21:50.60Pace7:16.87ZoneEasy Miles
Alone.
Leg 2: Distance2.300Time16:44.80Pace7:16.87ZoneEasy Miles
To the eye doctor and back.
Leg 3: Distance0.500Time4:47.50Pace9:35.00ZoneEasy Miles
With Bella.
Leg 4: Distance1.060Time8:19.90Pace7:51.60ZoneEasy Miles
To the track.
Leg 5: Distance2.984Time24:04.50Pace8:04.08
8x400 workout.
Split 1:Distance0.248Time1:25.50Pace5:44.76ZoneVO2 Max Miles Cumilative:Distance0.248Time1:25.50Pace5:44.76
Split 2:Distance0.125Time1:31.10Pace12:08.80ZoneEasy Miles Cumilative:Distance0.373Time2:56.60Pace7:53.46
Split 3:Distance0.248Time1:25.40Pace5:44.35ZoneVO2 Max Miles Cumilative:Distance0.621Time4:22.00Pace7:01.90
Split 4:Distance0.125Time1:35.60Pace12:44.80ZoneEasy Miles Cumilative:Distance0.746Time5:57.60Pace7:59.36
Split 5:Distance0.248Time1:25.70Pace5:45.56ZoneVO2 Max Miles Cumilative:Distance0.994Time7:23.30Pace7:25.98
Split 6:Distance0.125Time1:41.00Pace13:28.00ZoneEasy Miles Cumilative:Distance1.119Time9:04.30Pace8:06.42
Split 7:Distance0.248Time1:24.10Pace5:39.11ZoneVO2 Max Miles Cumilative:Distance1.367Time10:28.40Pace7:39.69
Split 8:Distance0.125Time1:36.60Pace12:52.80ZoneEasy Miles Cumilative:Distance1.492Time12:05.00Pace8:05.92
Split 9:Distance0.248Time1:21.70Pace5:29.44ZoneVO2 Max Miles Cumilative:Distance1.740Time13:26.70Pace7:43.62
Split 10:Distance0.125Time1:40.20Pace13:21.60ZoneEasy Miles Cumilative:Distance1.865Time15:06.90Pace8:06.27
Split 11:Distance0.248Time1:24.30Pace5:39.92ZoneVO2 Max Miles Cumilative:Distance2.113Time16:31.20Pace7:49.10
Split 12:Distance0.125Time1:42.40Pace13:39.20ZoneEasy Miles Cumilative:Distance2.238Time18:13.60Pace8:08.65
Split 13:Distance0.248Time1:23.50Pace5:36.69ZoneVO2 Max Miles Cumilative:Distance2.486Time19:37.10Pace7:53.49
Split 14:Distance0.125Time1:41.90Pace13:35.20ZoneEasy Miles Cumilative:Distance2.611Time21:19.00Pace8:09.85
Split 15:Distance0.248Time1:22.50Pace5:32.66ZoneVO2 Max Miles Cumilative:Distance2.859Time22:41.50Pace7:56.22
Split 16:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles Cumilative:Distance2.984Time24:04.50Pace8:04.08

Leg 6: Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Jacob, part with the other boys.

Brown Crocs 3 Miles: 12.84

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

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Wed, Mar 31, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.75	1.25	12.00

Fast Running Friend Workout - 2021-03-31 09:32:49
Workout Totals: Distance11.000Time1:24:33.50Pace7:41.23
Total of 12. Benjamin paced Joseph and Jacob through 2 miles down the canyon. This time they were able to hit the target of 5:30 pace. First mile in 5:29, and then Jacob ran 5:20 (10:49), and Joseph did 5:25 (10:54). I was able to make it to 1.25 with them in 6:51, and then coasted a bit slower than 6:00 to the finish, and got 11:24 for 2 miles. Much better than two weeks ago when I only made it to the mile in 5:31, and then coasted in 6:22. Easy runs for others, usual distances.
Leg 1: Distance0.980Time8:01.10Pace8:10.92ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:24.80Pace5:42.40
2 mile interval.
Split 1:Distance1.250Time6:51.90Pace5:29.52ZoneVO2 Max Miles Cumilative:Distance1.250Time6:51.90Pace5:29.52
Split 2:Distance0.750Time4:32.90Pace6:03.87ZoneThreshold Miles Cumilative:Distance2.000Time11:24.80Pace5:42.40

Leg 3: Distance4.020Time32:41.10Pace8:07.84ZoneEasy Miles
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4: Distance4.000Time32:26.50Pace8:06.62ZoneEasy Miles
With William, Stephen, and Matthew.

Fast Running Friend Workout - 2021-03-31 20:23:49
Workout Totals: Distance1.000Time8:25.90Pace8:25.90
With Mary and William.
Leg 1: Distance1.000Time8:25.90Pace8:25.90ZoneEasy Miles

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, Apr 01, 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 - 2021-04-01 09:16:11
Workout Totals: Distance3.000Time21:53.70Pace7:17.90
Total of 12. Easy runs for everybody, except Benjamin doing a pickup.
Leg 1: Distance3.000Time21:53.70Pace7:17.90ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2021-04-01 17:10:12
Workout Totals: Distance9.000Time1:10:43.10Pace7:51.46

Leg 1: Distance7.000Time55:46.60Pace7:58.09ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time14:56.50Pace7:28.25ZoneEasy Miles
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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Fri, Apr 02, 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 - 2021-04-02 09:04:19
Workout Totals: Distance10.000Time1:16:27.70Pace7:38.77
12 total, easy runs, Benjamin did a mile pickup in 4:51 - his knee is bothering him.
Leg 1: Distance3.000Time23:59.00Pace7:59.67ZoneEasy Miles
With Matthew, William, and Stephen.
Leg 2: Distance7.000Time52:28.70Pace7:29.81ZoneEasy Miles
With Joseph, and Jacob, part with William.

Fast Running Friend Workout - 2021-04-02 18:39:07
Workout Totals: Distance2.000Time15:58.70Pace7:59.35

Leg 1: Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
Part with Julia, 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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Sat, Apr 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.51	0.00	2.00	1.50	16.01

Fast Running Friend Workout - 2021-04-03 07:23:05
Workout Totals: Distance16.005Time2:02:51.40Pace7:40.57
16 total. Had an earlier start due to General Conference. Benjamin did 6 mile tempo down in 30:18. His knee gave him some trouble, and he had a hard time warming up with the first two miles in 5:16, 5:02, then he averaged 5:00 for the remaining 4. Joseph and Jacob did 12x0.25 down with 0.125 recovery. They were hitting around 77-78. On the last one, Jacob ran 59.6, Joseph went with him for the first 200 or so, then just gave up and jogged in. Chad and I paced William through 2 miles in 11:54 (5:56, 5:58), then joined Joseph and Jacob for the last 6 intervals of their workout. Chad was hitting around 75 starting a bit behind and catching up. In the last one Chad ran 67, I got 72.4. Matthew and Stephen did 5 miles.
Leg 1: Distance0.980Time8:21.60Pace8:31.84ZoneEasy Miles
Warm-up with the boys and Chad.
Leg 2: Distance2.000Time11:54.00Pace5:57.00ZoneThreshold Miles
With Chad and William.
Leg 3: Distance0.500Time4:31.60Pace9:03.20ZoneEasy Miles
Recovery jog with Chad.
Leg 4: Distance2.125Time15:13.20Pace7:09.74
With Chad, Joseph, and Jacob.
Split 1:Distance0.250Time1:18.30Pace5:13.20ZoneVO2 Max Miles Cumilative:Distance0.250Time1:18.30Pace5:13.20
Split 2:Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles Cumilative:Distance0.375Time2:41.80Pace7:11.47
Split 3:Distance0.250Time1:18.10Pace5:12.40ZoneVO2 Max Miles Cumilative:Distance0.625Time3:59.90Pace6:23.84
Split 4:Distance0.125Time1:32.20Pace12:17.60ZoneEasy Miles Cumilative:Distance0.750Time5:32.10Pace7:22.80
Split 5:Distance0.250Time1:19.80Pace5:19.20ZoneVO2 Max Miles Cumilative:Distance1.000Time6:51.90Pace6:51.90
Split 6:Distance0.125Time1:28.10Pace11:44.80ZoneEasy Miles Cumilative:Distance1.125Time8:20.00Pace7:24.44
Split 7:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles Cumilative:Distance1.375Time9:39.50Pace7:01.45
Split 8:Distance0.125Time1:33.00Pace12:24.00ZoneEasy Miles Cumilative:Distance1.500Time11:12.50Pace7:28.33
Split 9:Distance0.250Time1:20.30Pace5:21.20ZoneVO2 Max Miles Cumilative:Distance1.750Time12:32.80Pace7:10.17
Split 10:Distance0.125Time1:28.00Pace11:44.00ZoneEasy Miles Cumilative:Distance1.875Time14:00.80Pace7:28.43
Split 11:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles Cumilative:Distance2.125Time15:13.20Pace7:09.74

Leg 5: Distance3.400Time28:00.60Pace8:14.29ZoneEasy Miles
Part with Joseph, Jacob, and Chad.
Leg 6: Distance5.000Time39:12.60Pace7:50.52ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.
Leg 7: Distance1.000Time7:23.10Pace7:23.10ZoneEasy Miles
Alone.
Leg 8: Distance1.000Time8:14.70Pace8:14.70ZoneEasy Miles
With Mary.

Brown Crocs 4 Miles: 16.01

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
69.23	0.50	2.75	4.73	77.21

Brown Crocs 3 Miles: 61.20	Brown Crocs 4 Miles: 16.01

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

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