Breaking the Wall

Week starting Apr 02, 2023

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:	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
72.00	0.00	5.50	0.50	78.00

Blue Crocs Miles: 78.00

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

Sun, Apr 02, 2023

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. General Conference.

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

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Mon, Apr 03, 2023

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 - 2023-04-03 08:32:41
Workout Totals: Distance12.000Time1:38:15.20Pace8:11.27
12 total. Easy runs, usual distances.
Leg 1: Distance8.000Time1:03:49.20Pace7:58.65ZoneEasy Miles
With Jacob and Bonnie.
Leg 2: Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 3: Distance2.000Time17:08.80Pace8:34.40ZoneEasy Miles
With Mary.

Blue Crocs Miles: 12.00

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

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Tue, Apr 04, 2023

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 - 2023-04-04 09:51:22
Workout Totals: Distance12.000Time1:36:00.30Pace8:00.03
12 total. Did a pickup for 1.25. Usual distances for the kids, easy pace.
Leg 1: Distance4.000Time31:27.20Pace7:51.80ZoneEasy Miles
With Stephen and Matthew. Maybe William as well.
Leg 2: Distance6.000Time45:28.10Pace7:34.68
Alone.
Split 1:Distance4.565Time36:31.00Pace7:59.96ZoneEasy Miles Cumilative:Distance4.565Time36:31.00Pace7:59.96
Split 2:Distance1.250Time7:28.10Pace5:58.48ZoneThreshold Miles Cumilative:Distance5.815Time43:59.10Pace7:33.84
Split 3:Distance0.185Time1:29.00Pace8:01.08ZoneEasy Miles Cumilative:Distance6.000Time45:28.10Pace7:34.68

Leg 3: Distance0.500Time5:07.90Pace10:15.80ZoneEasy Miles
With Leigha, Mary and Bella.
Leg 4: Distance1.500Time13:57.10Pace9:18.07ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

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Wed, Apr 05, 2023

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 - 2023-04-05 08:26:33
Workout Totals: Distance12.000Time1:42:57.20Pace8:34.77
12 total, easy pace, usual distances.
Leg 1: Distance8.000Time1:08:07.90Pace8:30.99ZoneEasy Miles
With Jose, Jacob, and Bonnie.
Leg 2: Distance2.000Time15:12.60Pace7:36.30
With Bonnie, part with Stephen and Matthew.
Split 1:Distance1.500Time12:05.60Pace8:03.73ZoneEasy Miles Cumilative:Distance1.500Time12:05.60Pace8:03.73
Split 2:Distance0.500Time3:07.00Pace6:14.00ZoneThreshold Miles Cumilative:Distance2.000Time15:12.60Pace7:36.30

Leg 3: Distance0.500Time5:07.80Pace10:15.60ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4: Distance1.500Time14:28.90Pace9:39.27ZoneEasy Miles
With Mary and Bella.

Blue Crocs Miles: 12.00

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

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Thu, Apr 06, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.50	14.00

Fast Running Friend Workout - 2023-04-06 08:24:31
Workout Totals: Distance14.000Time1:54:26.30Pace8:10.45
14 total. Usual distances for the kids. Did 0.5 uphill with Jacob for his warm-up. Then he did 1.25 down the canyon, but all he had was 6:49. I had him do a 1.875 but all he had was 57. Then he finally found the groove at the end and did the uphill 0.155 in 43. He has been having this strange problem where he does not turn over very fast, looks like he is jogging, but cannot go any faster. Sometimes he is able to kick himself out of it. Bonnie and William did 3x1.25 down in 7:28, up 8:13, down in 7:29 or 7:28. I was happy with this workout for them.
Leg 1: Distance8.000Time1:03:40.80Pace7:57.60
With Jacob.
Split 1:Distance2.270Time18:21.50Pace8:05.24ZoneEasy Miles Cumilative:Distance2.270Time18:21.50Pace8:05.24
Split 2:Distance0.500Time3:02.10Pace6:04.20ZoneVO2 Max Miles Cumilative:Distance2.770Time21:23.60Pace7:43.39
Split 3:Distance5.230Time42:17.20Pace8:05.12ZoneEasy Miles Cumilative:Distance8.000Time1:03:40.80Pace7:57.60

Leg 2: Distance4.000Time31:58.40Pace7:59.60ZoneEasy Miles
With Matthew and Stephen.
Leg 3: Distance0.500Time5:00.60Pace10:01.20ZoneEasy Miles
With Leigha, Presten, Mary and Bella.
Leg 4: Distance1.000Time9:38.20Pace9:38.20ZoneEasy Miles
With Mary, Bella, and Presten.
Leg 5: Distance0.500Time4:08.30Pace8:16.60ZoneEasy Miles
With Bella.

Blue Crocs Miles: 14.00

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

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Fri, Apr 07, 2023

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 - 2023-04-07 09:01:16
Workout Totals: Distance12.000Time1:37:21.70Pace8:06.81
12 total. Easy pace, mostly, usual distances. Jacob did some pickups. I think a couple of uphill strides, then 0.25 down the canyon in 65.
Leg 1: Distance10.000Time1:19:39.50Pace7:57.95ZoneEasy Miles
With Joseph and Jacob. Part with Stephen and Matthew if I remember right.
Leg 2: Distance2.000Time17:42.20Pace8:51.10ZoneEasy Miles
With Mary, do not remember if we had Bella.

Blue Crocs Miles: 12.00

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

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Sat, Apr 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	3.75	0.00	16.00

Fast Running Friend Workout - 2023-04-08 07:30:51
Workout Totals: Distance16.000Time2:12:18.90Pace8:16.18
16 total. Did 3x1.25 down 7:25, up 7:59, down 7:19. First one with Bonnie, William, and Matthew. Jacob ran it in 6:40. On the second one I had Jacob pace us. William and Bonnie felt behind and finished in 8:25. On the third one William and Bonnie fell behind and finished in 7:35. I think they were tired from doing this workout on Thursday, but it might be good to do such workouts on tired legs from time to time. Jacob ran the last interval in 6:21, and improvement. Joseph did not run much today due to a hurt foot. Stephen started with us on the first interval, his target was to make it to 0.5, and he would have made it except he had to go to the bathroom. Then he ran 0.5 in 3:00 alone later. I was happy to break 8:00 on the uphill (6:24 pace). Leigha ran her first mile and got 10:03 (holding the hand). She was very excited about her success.
Leg 1: Distance2.000Time16:13.00Pace8:06.50ZoneEasy Miles
Warm-up.
Leg 2: Distance5.000Time37:24.40Pace7:28.88
Workout.
Split 1:Distance1.250Time7:25.70Pace5:56.56ZoneThreshold Miles Cumilative:Distance1.250Time7:25.70Pace5:56.56
Split 2:Distance0.500Time6:00.10Pace12:00.20ZoneEasy Miles Cumilative:Distance1.750Time13:25.80Pace7:40.46
Split 3:Distance1.250Time7:59.80Pace6:23.84ZoneThreshold Miles Cumilative:Distance3.000Time21:25.60Pace7:08.53
Split 4:Distance0.500Time5:40.80Pace11:21.60ZoneEasy Miles Cumilative:Distance3.500Time27:06.40Pace7:44.69
Split 5:Distance1.250Time7:19.90Pace5:51.92ZoneThreshold Miles Cumilative:Distance4.750Time34:26.30Pace7:15.01
Split 6:Distance0.250Time2:58.10Pace11:52.40ZoneEasy Miles Cumilative:Distance5.000Time37:24.40Pace7:28.88

Leg 3: Distance7.000Time1:00:29.10Pace8:38.44ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time10:03.20Pace10:03.20ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 5: Distance1.000Time8:09.20Pace8:09.20ZoneEasy Miles
With Mary.

Blue Crocs 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
72.00	0.00	5.50	0.50	78.00

Blue Crocs Miles: 78.00

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

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