Breaking the Wall

Week starting Apr 23, 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:

Click to donate

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
69.66	2.00	4.00	1.50	77.16

Blue Crocs Miles: 77.16

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

Sun, Apr 23, 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. Went to church.

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

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Mon, Apr 24, 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 - 2023-04-24 08:31:21
Workout Totals: Distance12.000Time1:37:16.00Pace8:06.33
12 total. Easy pace. Jacob did a workout covering 2 miles down the canyon with target of 5:04 pace, but a kick when the pace degraded followed by 30 seconds of rest. He needed 2 stops, if I remember right.
Leg 1: Distance10.000Time1:19:18.50Pace7:55.85ZoneEasy Miles
Part with Bonnie and Jacob, part alone.
Leg 2: Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time8:05.20Pace8:05.20ZoneEasy 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 25, 2023

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 - 2023-04-25 08:29:56
Workout Totals: Distance12.000Time1:36:01.80Pace8:00.15
12 total. Did 0.5 down the canyon in 2:40. Jacob repeated the 2 mile at 5:04 target workout with breaks. Easy pace for everyone else, more or less, except Bella decided to run a fast mile and did 7:37. Mary was not feeling well, could run only 1 mile.
Leg 1: Distance10.000Time1:18:26.60Pace7:50.66
Part with Jacob, Joseph, and Bonnie, part alone.
Split 1:Distance4.230Time33:40.20Pace7:57.59ZoneEasy Miles Cumilative:Distance4.230Time33:40.20Pace7:57.59
Split 2:Distance0.500Time2:40.20Pace5:20.40ZoneVO2 Max Miles Cumilative:Distance4.730Time36:20.40Pace7:40.97
Split 3:Distance5.270Time42:06.20Pace7:59.35ZoneEasy Miles Cumilative:Distance10.000Time1:18:26.60Pace7:50.66

Leg 2: Distance1.000Time9:57.30Pace9:57.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 3: Distance1.000Time7:37.90Pace7:37.90ZoneEasy Miles
With 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 26, 2023

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

Fast Running Friend Workout - 2023-04-26 08:38:54
Workout Totals: Distance12.000Time1:34:46.70Pace7:53.89
12 total. Did a 2 mile pickup with Bonnie and Jacob uphill for the last 2 miles to the house.
Leg 1: Distance8.000Time59:54.30Pace7:29.29
Split 1:Distance6.000Time46:42.10Pace7:47.02ZoneEasy Miles Cumilative:Distance6.000Time46:42.10Pace7:47.02
Split 2:Distance2.000Time13:12.20Pace6:36.10ZoneMarathon Pace Miles Cumilative:Distance8.000Time59:54.30Pace7:29.29

Leg 2: Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles
With Mary. We might have had Bella as well.
Leg 3: Distance1.000Time10:20.70Pace10:20.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance2.000Time15:18.20Pace7:39.10ZoneEasy Miles
Alone.

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 27, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.00	1.00	12.06

Fast Running Friend Workout - 2023-04-27 09:22:08
Workout Totals: Distance12.060Time1:35:49.10Pace7:56.71
12 total. Paced Matthew in a mile time trial. He ran 5:54.4, repeat of a PR or a little off. First lap in 82, then coasted at around 90 per lap. William ran 800 PR of 2:30. Bonnie ran 2:37. They opened in 72. Jacob did a track workout covering 3200 meters with breaks in 10:15.
Leg 1: Distance1.560Time12:55.30Pace8:16.99ZoneEasy Miles
Leg 2: Distance1.000Time5:54.40Pace5:54.40ZoneVO2 Max Miles
Leg 3: Distance7.000Time57:13.70Pace8:10.53ZoneEasy Miles
Leg 4: Distance2.500Time19:45.70Pace7:54.28ZoneEasy Miles
Alone.

Blue Crocs Miles: 12.06

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

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Fri, Apr 28, 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 - 2023-04-28 06:32:27
Workout Totals: Distance12.000Time1:36:24.80Pace8:02.07
12 total. Easy pace. Usual distances mostly. Bella was not feeling well, ran just 1 mile.
Leg 1: Distance8.000Time1:03:10.30Pace7:53.79ZoneEasy Miles
With Bonnie and Jacob, do not remember if we had anybody else.
Leg 2: Distance1.000Time9:58.90Pace9:58.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:15.70Pace8:15.70ZoneEasy Miles
With Mary.
Leg 4: Distance2.000Time14:59.90Pace7:29.95ZoneEasy Miles
Alone.

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 29, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	4.00	0.00	17.10

Fast Running Friend Workout - 2023-04-29 09:01:10
Workout Totals: Distance17.100Time2:17:28.80Pace8:02.39
17 total. Did a 4 mile tempo down the canyon in 23:58. Benjamin paced Jacob through 2 miles in 10:28 (5:08, 5:20), then they finished with me for the last 2 miles in 11:56. Stephen ran 2 miles in 12:51. Bonnie and Matthew paced him, then sped up and finished in 25:26 (Matthew) and 25:27 (Bonnie). Joseph and William were with me up to about 2.5 then fell back a bit and finished in 24:10 - PR for William.
Leg 1: Distance1.450Time12:21.20Pace8:31.17ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:58.90Pace5:59.73ZoneThreshold Miles
Tempo run.
Leg 3: Distance9.650Time1:21:00.50Pace8:23.68ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance1.000Time10:34.70Pace10:34.70ZoneEasy Miles
With Mary and Leigha.
Leg 5: Distance1.000Time9:33.50Pace9:33.50ZoneEasy Miles
With Mary.

Blue Crocs Miles: 17.10

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
69.66	2.00	4.00	1.50	77.16

Blue Crocs Miles: 77.16

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

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