Breaking the Wall

Week starting Apr 18, 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:	72.31	Year:	3105.12
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
66.14	5.00	2.00	3.00	76.14

Brown Crocs 4 Miles: 76.13

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

Sun, Apr 18, 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. Come Follow Me lesson.

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

Comments(4)

Mon, Apr 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	0.00	2.00	0.00	12.11

Fast Running Friend Workout - 2021-04-19 08:42:39
Workout Totals: Distance12.109Time1:30:24.90Pace7:28.01
12 total. Tempo run with William. We did 2 miles down the canyon in 11:42. Jacob and Joseph chased the rabbit from 60 seconds back. Jacob ran 10:39 (5:21, 5:18) catching the rabbit, Joseph was having some knee issues and stopped after 0.75. Otherwise easy runs, usual distances.
Leg 1: Distance1.000Time7:19.60Pace7:19.60ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Paced William for 2 miles down the canyon.
Leg 3: Distance5.109Time40:52.40Pace8:00.02ZoneEasy Miles
Part alone, part with Jacob and William, part with Benjamin.
Leg 4: Distance4.000Time30:30.20Pace7:37.55ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.11

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

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Tue, Apr 20, 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 - 2021-04-20 08:29:08
Workout Totals: Distance12.000Time1:28:58.40Pace7:24.87
12 total, easy pace for everybody except Stephen and Matthew. They ran the last 2 miles of their 4 in 13:50 (6:52, 6:58) with the last mile being uphill.
Leg 1: Distance1.000Time7:19.80Pace7:19.80ZoneEasy Miles
Alone.
Leg 2: Distance7.000Time52:08.50Pace7:26.93ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.000Time29:30.10Pace7:22.52ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00

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

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Wed, Apr 21, 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 - 2021-04-21 08:49:50
Workout Totals: Distance12.000Time1:32:21.50Pace7:41.79
12 total. Easy runs for everybody except Benjamin. He did 3x1.25 in the canyon, down 5:58, up 6:35, down 5:55. Felt he was limited by his range of motion. I turned 48 today.
Leg 1: Distance1.000Time7:20.00Pace7:20.00ZoneEasy Miles
Alone.
Leg 2: Distance7.000Time53:09.50Pace7:35.64ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.000Time31:52.00Pace7:58.00ZoneEasy Miles
With Stephen and Matthew, part with Benjamin.

Brown Crocs 4 Miles: 12.00

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

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Thu, Apr 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.03	0.00	0.00	3.00	12.03

Fast Running Friend Workout - 2021-04-22 09:00:41
Workout Totals: Distance12.025Time1:32:31.10Pace7:41.63
12 total. Did 12x0.25 down the canyon. Benjamin paced me. Started with the target of 80, but then told Benjamin to pace me for 78. Gave a push in the last one and ran 71.6. Was very tired afterwards. The kids ran 1600 in the Provo City track meet at the new Provo High. Very nice track, far away from the canyon, wind conditions I think are better there on average unless there is some wind coming from the Utah Lake. Times: Jacob 5:07 Joseph 5:20 William 5:44 Stephen 6:06 Matthew 6:06 Mary 7:47 Bella 9:20
Leg 1: Distance4.000Time30:55.40Pace7:43.85ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2: Distance0.980Time8:05.20Pace8:15.10ZoneEasy Miles
Warm-up.
Leg 3: Distance4.375Time32:22.50Pace7:24.00
12x0.25 workout
Split 1:Distance0.250Time1:18.20Pace5:12.80ZoneVO2 Max Miles Cumilative:Distance0.250Time1:18.20Pace5:12.80
Split 2:Distance0.125Time1:24.30Pace11:14.40ZoneEasy Miles Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 3:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance0.625Time4:01.90Pace6:27.04
Split 4:Distance0.125Time1:26.30Pace11:30.40ZoneEasy Miles Cumilative:Distance0.750Time5:28.20Pace7:17.60
Split 5:Distance0.250Time1:20.20Pace5:20.80ZoneVO2 Max Miles Cumilative:Distance1.000Time6:48.40Pace6:48.40
Split 6:Distance0.125Time1:25.90Pace11:27.20ZoneEasy Miles Cumilative:Distance1.125Time8:14.30Pace7:19.38
Split 7:Distance0.250Time1:18.40Pace5:13.60ZoneVO2 Max Miles Cumilative:Distance1.375Time9:32.70Pace6:56.51
Split 8:Distance0.125Time1:29.40Pace11:55.20ZoneEasy Miles Cumilative:Distance1.500Time11:02.10Pace7:21.40
Split 9:Distance0.250Time1:20.00Pace5:20.00ZoneVO2 Max Miles Cumilative:Distance1.750Time12:22.10Pace7:04.06
Split 10:Distance0.125Time1:26.50Pace11:32.00ZoneEasy Miles Cumilative:Distance1.875Time13:48.60Pace7:21.92
Split 11:Distance0.250Time1:19.40Pace5:17.60ZoneVO2 Max Miles Cumilative:Distance2.125Time15:08.00Pace7:07.29
Split 12:Distance0.125Time1:34.30Pace12:34.40ZoneEasy Miles Cumilative:Distance2.250Time16:42.30Pace7:25.47
Split 13:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles Cumilative:Distance2.500Time17:59.80Pace7:11.92
Split 14:Distance0.125Time1:31.90Pace12:15.20ZoneEasy Miles Cumilative:Distance2.625Time19:31.70Pace7:26.36
Split 15:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles Cumilative:Distance2.875Time20:48.70Pace7:14.33
Split 16:Distance0.125Time1:32.10Pace12:16.80ZoneEasy Miles Cumilative:Distance3.000Time22:20.80Pace7:26.93
Split 17:Distance0.250Time1:18.00Pace5:12.00ZoneVO2 Max Miles Cumilative:Distance3.250Time23:38.80Pace7:16.55
Split 18:Distance0.125Time1:31.80Pace12:14.40ZoneEasy Miles Cumilative:Distance3.375Time25:10.60Pace7:27.59
Split 19:Distance0.250Time1:17.00Pace5:08.00ZoneVO2 Max Miles Cumilative:Distance3.625Time26:27.60Pace7:17.96
Split 20:Distance0.125Time1:36.50Pace12:52.00ZoneEasy Miles Cumilative:Distance3.750Time28:04.10Pace7:29.09
Split 21:Distance0.250Time1:17.50Pace5:10.00ZoneVO2 Max Miles Cumilative:Distance4.000Time29:21.60Pace7:20.40
Split 22:Distance0.125Time1:49.30Pace14:34.40ZoneEasy Miles Cumilative:Distance4.125Time31:10.90Pace7:33.55
Split 23:Distance0.250Time1:11.60Pace4:46.40ZoneVO2 Max Miles Cumilative:Distance4.375Time32:22.50Pace7:24.00

Leg 4: Distance2.670Time21:08.00Pace7:54.91ZoneEasy Miles
Cool-down.

Brown Crocs 4 Miles: 12.03

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

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Fri, Apr 23, 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 - 2021-04-23 08:52:52
Workout Totals: Distance12.000Time1:31:58.10Pace7:39.84
12 total for me. Easy runs, usual distances for everybody, except Benjamin, who tapered for the 5000 tomorrow.
Leg 1: Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
Alone.
Leg 2: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3: Distance7.000Time53:54.10Pace7:42.01ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 4: Distance4.000Time30:35.30Pace7:38.82ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00

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

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Sat, Apr 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	5.00	0.00	0.00	16.00

Fast Running Friend Workout - 2021-04-24 08:38:15
Workout Totals: Distance16.000Time1:59:42.10Pace7:28.88
16 total. Did 5 mile tempo down the canyon with Joseph and Jacob. Decided to try an experiment. Told Joseph he got to set the pace, the only thing I expected was that in his mind it had to be honest, and he did not start his watch or get splits from us as we went. His idea of an honest pace ended up being 6:22,6:20,6:18,6:29,6:25 with 31:54 for 5 miles. Usual Saturday distances for everybody. Benjamin raced 5000 in the Clarence Robison Invitational and ran a PR of 15:13.70, taking third in a dramatic finish. His splits are below. The time is his official track PR, and we believe the Crocs world record unless somebody can claim a faster time.
Leg 1: Distance2.480Time19:47.90Pace7:58.99ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance5.000Time31:54.30Pace6:22.86ZoneMarathon Pace Miles
Tempo with Joseph and Jacob.
Leg 3: Distance2.020Time16:45.60Pace8:17.82ZoneEasy Miles
To the house with Joseph and Jacob.
Leg 4: Distance6.500Time51:14.30Pace7:52.97ZoneEasy Miles
With William, part with Stephen and Matthew.

Fast Running Friend Workout - 2021-04-24 15:47:49
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Benjamin's splits at Clarance Robison Invitational 5000 by lap. His official time was 15:13.70.
Leg 1: Distance0.000Time15:13.30Pace0:00.00
Split 1:Distance0.000Time1:11.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time1:11.10Pace0:00.00
Split 2:Distance0.000Time1:11.70Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time2:22.80Pace0:00.00
Split 3:Distance0.000Time1:10.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time3:32.80Pace0:00.00
Split 4:Distance0.000Time1:11.30Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time4:44.10Pace0:00.00
Split 5:Distance0.000Time1:11.60Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time5:55.70Pace0:00.00
Split 6:Distance0.000Time1:12.60Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time7:08.30Pace0:00.00
Split 7:Distance0.000Time1:14.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time8:22.50Pace0:00.00
Split 8:Distance0.000Time1:14.90Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time9:37.40Pace0:00.00
Split 9:Distance0.000Time1:16.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time10:53.60Pace0:00.00
Split 10:Distance0.000Time1:15.60Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time12:09.20Pace0:00.00
Split 11:Distance0.000Time1:15.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time13:24.70Pace0:00.00
Split 12:Distance0.000Time1:16.10Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time14:40.80Pace0:00.00
Split 13:Distance0.000Time0:32.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time15:13.30Pace0:00.00

Brown Crocs 4 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
66.14	5.00	2.00	3.00	76.14

Brown Crocs 4 Miles: 76.13

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

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