Breaking the Wall

Week starting Apr 17, 2022

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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: 2724.68
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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.660.008.251.5076.41
Lopsie Sports Sandals 2 Miles: 76.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Apr 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Apr 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.0012.10

Fast Running Friend Workout - 2022-04-18 08:34:31
Workout Totals: Distance12.100Time1:32:39.50Pace7:39.46
12+ total. Did 0.5 pickup with Joseph and Jacob in 2:40. Then in the evening William wanted to run a fast 0.5 down the canyon, which we did in 2:36. Benjamin did 12 with a mile pickup in 5:00.
Leg 1:
Distance8.000Time59:25.90Pace7:25.74
With Joseph and Jacob.
Split 1:Distance4.480Time33:53.10Pace7:33.82ZoneEasy Miles
Cumilative:Distance4.480Time33:53.10Pace7:33.82
Split 2:Distance0.500Time2:40.10Pace5:20.20ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:33.20Pace7:20.40
Split 3:Distance3.020Time22:52.70Pace7:34.54ZoneEasy Miles
Cumilative:Distance8.000Time59:25.90Pace7:25.74
 
Leg 2:
Distance1.000Time8:28.50Pace8:28.50ZoneEasy Miles
With Eric, Bella, Stephen, William, and Matthew.
Leg 3:
Distance2.000Time16:45.90Pace8:22.95ZoneEasy Miles
With Mary, Stephen, William, and Matthew - part with Eric.
Leg 4:
Distance0.500Time2:36.80Pace5:13.60ZoneVO2 Max Miles
With William.
Leg 5:
Distance0.600Time5:22.40Pace8:57.33ZoneEasy Miles
With William.

Lopsie Sports Sandals 2 Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Apr 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2022-04-19 13:35:16
Workout Totals: Distance12.000Time1:32:12.60Pace7:41.05
12 total. I paced William in a 3 mile tempo run down the canyon. There was some headwind. He ran 6:10, 6:27, 6:20 - 18:57. Joseph and Jacob ran separately doing a rabbit chase with a 30 second gap. Jacob caught Joseph at 2 miles. Jacob did 16:43 (5:31,5:41,5:31). Joseph had a side ache, but still managed to do 17:57.

Benjamin did 12 with a mile pickup if I remember right.
Leg 1:
Distance2.000Time16:31.80Pace8:15.90ZoneEasy Miles
With Mary, Stephen and Matthew.
Leg 2:
Distance1.000Time8:18.10Pace8:18.10ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 3:
Distance0.980Time8:33.60Pace8:44.08ZoneEasy Miles
With William.
Leg 4:
Distance3.000Time18:57.00Pace6:19.00ZoneThreshold Miles
William's tempo run.
Leg 5:
Distance5.020Time39:52.10Pace7:56.51ZoneEasy Miles
Part with William, part alone.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Apr 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.250.0012.00

Fast Running Friend Workout - 2022-04-20 08:31:25
Workout Totals: Distance12.000Time1:33:36.70Pace7:48.06
12 total. Easy runs, usual distances. Stephen had a sore throat, ran only 1 mile.

Benjamin did 3x2 miles on the course that is relatively flat but had a 180 half way. I gave him the target of 10:05 accounting for the 180 turn. He got 10:08, 10:24, 10:18. Had a spasm. But I think perhaps we found a workout that will train him to run through it.
Leg 1:
Distance8.000Time1:00:46.50Pace7:35.81ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance1.000Time8:13.10Pace8:13.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3:
Distance2.000Time16:14.70Pace8:07.35ZoneEasy Miles
With Mary, Matthew, and William.
Leg 4:
Distance1.000Time8:22.40Pace8:22.40
With Eric, William, and Matthew.
Split 1:Distance0.750Time6:49.50Pace9:06.00ZoneEasy Miles
Cumilative:Distance0.750Time6:49.50Pace9:06.00
Split 2:Distance0.250Time1:32.90Pace6:11.60ZoneThreshold Miles
Cumilative:Distance1.000Time8:22.40Pace8:22.40
 

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Apr 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-04-21 08:11:39
Workout Totals: Distance8.000Time59:27.50Pace7:25.94
12 total. Did 0.5 pickup with Joseph. Jacob continued to the mile in 5:12. 1 mile for Stephen, easy runs, usual distances for everybody else. Benjamin did the mile pickup in 5:06.
Leg 1:
Distance8.000Time59:27.50Pace7:25.94
With Joseph and Jacob.
Split 1:Distance4.480Time33:36.60Pace7:30.13ZoneEasy Miles
Cumilative:Distance4.480Time33:36.60Pace7:30.13
Split 2:Distance0.500Time2:38.90Pace5:17.80ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:15.50Pace7:16.85
Split 3:Distance3.020Time23:12.00Pace7:40.93ZoneEasy Miles
Cumilative:Distance8.000Time59:27.50Pace7:25.94
 
Fast Running Friend Workout - 2022-04-21 20:50:46
Workout Totals: Distance4.000Time33:22.30Pace8:20.58
 
Leg 1:
Distance2.000Time16:59.90Pace8:29.95ZoneEasy Miles
With Mary, William, and Matthew.
Leg 2:
Distance1.000Time8:31.80Pace8:31.80ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 3:
Distance1.000Time7:50.60Pace7:50.60ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 22, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-04-22 08:36:18
Workout Totals: Distance12.000Time1:33:15.60Pace7:46.30
12 total, easy pace, usual distances, except for Stephen who is recovering from a cold. Today he was able to run 2 miles at sub-8:00.
Leg 1:
Distance6.000Time44:35.00Pace7:25.83ZoneEasy Miles
With Joseph and Jacob.
Leg 2:
Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Stephen, William, Joseph, and Jacob.
Leg 3:
Distance1.000Time8:23.60Pace8:23.60ZoneEasy Miles
With Bella, William, and Matthew.
Leg 4:
Distance1.000Time7:29.50Pace7:29.50ZoneEasy Miles
With Matthew and William.
Leg 5:
Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles
With William, Mary, and Matthew.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 23, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.005.000.0016.31

Fast Running Friend Workout - 2022-04-23 09:07:06
Workout Totals: Distance16.315Time2:04:28.80Pace7:37.79
16+ total. Did a 5 mile tempo run down the canyon. Started with Chad, Joseph, and Jacob. Jacob went ahead from the start, Chad, Joseph, and I ran together for a couple of miles. Then Chad dropped back, and about half a mile later I dropped back. Jacob got 29:06, Joseph 29:57, I got 30:39, and Chad switched to a fartlek to get some kind of fast running in on a bad day. For some reason I did not have the strength, maybe due to the lack of sleep, maybe due to not doing hard tempos for the last three weeks.

Benjamin repeated 3x2 miles workout, was a bit slower due to the wind. More or less the same pattern - 10:14, 10:24, 10:18. Got a spasm, fought his way through it.
 
Leg 1:
Distance2.480Time19:50.50Pace8:00.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance5.000Time30:39.00Pace6:07.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.650Time22:13.30Pace8:23.13ZoneEasy Miles
Back to the car with Chad.
Leg 4:
Distance1.060Time9:43.30Pace9:10.28ZoneEasy Miles
With Mary, Stephen, and Matthew.
Leg 5:
Distance2.000Time15:43.30Pace7:51.65ZoneEasy Miles
With Matthew, part with Mary and Stephen.
Leg 6:
Distance1.000Time8:45.00Pace8:45.00ZoneEasy Miles
Back to the house with Stephen, Mary, and Matthew.
Leg 7:
Distance1.000Time7:48.30Pace7:48.30ZoneEasy Miles
With Matthew.
Leg 8:
Distance1.000Time8:21.80Pace8:21.80ZoneEasy Miles
With Bella and Matthew.
Leg 9:
Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals 2 Miles: 16.32
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.660.008.251.5076.41
Lopsie Sports Sandals 2 Miles: 76.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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