Breaking the Wall

Week starting Apr 03, 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:	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
69.05	0.00	2.00	1.28	72.33

Lopsie Sports Sandals Miles: 36.00	Lopsie Sports Sandals 2 Miles: 36.32

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

Sun, Apr 03, 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. Watch the General Conference.

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

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Mon, Apr 04, 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 - 2022-04-04 08:34:56
Workout Totals: Distance12.000Time1:33:56.30Pace7:49.69
12 total. Did a 0.5 pickup with Joseph in 2:38. Jacob continued to the mile and got 5:03 thanks to 68 last quarter. William could not run more than 300 meters today. Otherwise, usual distances, easy pace.
Leg 1: Distance8.000Time59:55.90Pace7:29.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:07.40Pace7:37.01ZoneEasy Miles Cumilative:Distance4.480Time34:07.40Pace7:37.01
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles Cumilative:Distance4.980Time36:46.30Pace7:23.03
Split 3:Distance3.020Time23:09.60Pace7:40.13ZoneEasy Miles Cumilative:Distance8.000Time59:55.90Pace7:29.49

Leg 2: Distance1.000Time8:41.40Pace8:41.40ZoneEasy Miles
With Bella, Matthew, and Stephen.
Leg 3: Distance1.000Time7:49.60Pace7:49.60ZoneEasy Miles
With Eric, Matthew, and Stephen.
Leg 4: Distance2.000Time17:29.40Pace8:44.70ZoneEasy 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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Tue, Apr 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2022-04-05 17:25:12
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
12 total. Mostly easy, did a hill sprint at the end. Easy pace, usual distances for everybody except for William - he is still recovering. He was able to run 2 miles today.
Leg 1: Distance1.000Time8:40.40Pace8:40.40ZoneEasy Miles
With Bella, Walter, Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 2: Distance1.000Time8:29.70Pace8:29.70ZoneEasy Miles
With Eric, William, Stephen, Matthew, Joseph, and Jacob.
Leg 3: Distance2.000Time16:50.80Pace8:25.40ZoneEasy Miles
With Mary, Stephen, Matthew, Joseph, and Jacob.
Leg 4: Distance8.000Time59:46.20Pace7:28.28
Part with Joseph and Jacob, a little bit with Armando, part alone.
Split 1:Distance7.845Time58:52.30Pace7:30.26ZoneEasy Miles Cumilative:Distance7.845Time58:52.30Pace7:30.26
Split 2:Distance0.155Time0:53.90Pace5:47.74ZoneVO2 Max Miles Cumilative:Distance8.000Time59:46.20Pace7:28.28

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, Apr 06, 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 - 2022-04-06 08:27:23
Workout Totals: Distance12.000Time1:33:52.70Pace7:49.39
12 total, easy pace, William back to 4 miles, usual distances for others. Benjamin did 12x400 averaging around 65.
Leg 1: Distance8.000Time1:00:29.20Pace7:33.65ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time16:20.80Pace8:10.40ZoneEasy Miles
With Mary, Eric, William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:25.30Pace8:25.30ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4: Distance1.000Time8:37.40Pace8:37.40ZoneEasy Miles
With Kira, Ashlyn, Walter, William, 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, Apr 07, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.58	0.00	0.00	0.62	12.20

Fast Running Friend Workout - 2022-04-07 17:27:26
Workout Totals: Distance12.197Time1:33:44.00Pace7:41.10
12 total. Did a 400 time trial. Jacob ran 59.9 (PR), Joseph 63.4. William was still recovering from the cold, but was still able to run 73. Matthew ran 76.3, repeat of his PR (I paced him). Stephen started with me and Matthew, and somehow ended up with 84. So he earned a second try in which he ran 81.5. Mary ran a 2 mile record on the big girl course with hills - 15:42, negative split 8:00, 7:42 with the second half being uphill. My original pair of Lopsie Sandals developed a hole too big for my comfort, so today I changed to a new pair.
Leg 1: Distance1.561Time13:36.20Pace8:42.87
Warm-up, strides.
Split 1:Distance1.000Time8:28.60Pace8:28.60ZoneEasy Miles Cumilative:Distance1.000Time8:28.60Pace8:28.60
Split 2:Distance0.062Time0:19.60Pace5:16.13ZoneVO2 Max Miles Cumilative:Distance1.062Time8:48.20Pace8:17.36
Split 3:Distance0.187Time1:56.90Pace10:25.13ZoneEasy Miles Cumilative:Distance1.249Time10:45.10Pace8:36.49
Split 4:Distance0.062Time0:17.00Pace4:34.19ZoneVO2 Max Miles Cumilative:Distance1.311Time11:02.10Pace8:25.03
Split 5:Distance0.250Time2:34.10Pace10:16.40ZoneEasy Miles Cumilative:Distance1.561Time13:36.20Pace8:42.87

Leg 2: Distance0.140Time1:03.40Pace7:32.86
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.00Pace6:40.00ZoneEasy Miles Cumilative:Distance0.070Time0:28.00Pace6:40.00
Split 2:Distance0.070Time0:31.90Pace7:35.71ZoneEasy Miles Cumilative:Distance0.140Time0:59.90Pace7:07.86
Split 3:Distance0.000Time0:03.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.140Time1:03.40Pace7:32.86

Leg 3: Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 4: Distance0.248Time1:21.50Pace5:28.63ZoneVO2 Max Miles
Pacing Stephen in the 400 - try 2.
Leg 5: Distance1.000Time8:43.30Pace8:43.30ZoneEasy Miles
Back to the house.
Leg 6: Distance1.000Time8:24.90Pace8:24.90ZoneEasy Miles
With Bella, Kira, William, Ashlyn, Walter, Stehen, Matthew, and Eric senior.
Leg 7: Distance2.000Time15:42.80Pace7:51.40ZoneEasy Miles
With Mary.
Leg 8: Distance6.000Time43:35.60Pace7:15.93ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.20

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

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Fri, Apr 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2022-04-08 08:33:16
Workout Totals: Distance12.125Time1:34:00.10Pace7:45.16
12 total, easy pace, usual distances for everybody, except William - he is up to 5.
Leg 1: Distance8.000Time1:00:15.20Pace7:31.90ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance0.125Time1:29.50Pace11:56.00ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time7:31.10Pace7:31.10ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4: Distance2.000Time16:08.10Pace8:04.05ZoneEasy Miles
With William, Stephen, Matthew, and Mary.
Leg 5: Distance1.000Time8:36.20Pace8:36.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.12

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

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Sat, Apr 09, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2022-04-09 16:46:45
Workout Totals: Distance12.000Time1:28:52.30Pace7:24.36
Went to the Utah County Republican Delegate Convention in the morning. The kids ran on their own, I ran 12 later. Did a 2 mile tempo run. There was a headwind, and I was also tired. So I could only do 12:19 after the first mile in 5:58. Jacob did 6x0.625 targeting 3:10. He did them in the 3:09 - 3:24 range. Headwind messed him up as well. Joseph did 3 intervals 3:19, 3:22, 3:32. Benjamin did a 10 K tempo, hit a spasm, could only manage 35:03 I think.
Leg 1: Distance12.000Time1:28:52.30Pace7:24.36
Split 1:Distance6.980Time53:24.70Pace7:39.13ZoneEasy Miles Cumilative:Distance6.980Time53:24.70Pace7:39.13
Split 2:Distance2.000Time12:19.40Pace6:09.70ZoneThreshold Miles Cumilative:Distance8.980Time1:05:44.10Pace7:19.21
Split 3:Distance3.020Time23:08.20Pace7:39.67ZoneEasy Miles Cumilative:Distance12.000Time1:28:52.30Pace7:24.36

Lopsie Sports Sandals 2 Miles: 12.00

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
69.05	0.00	2.00	1.28	72.33

Lopsie Sports Sandals Miles: 36.00	Lopsie Sports Sandals 2 Miles: 36.32

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

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