Breaking the Wall

Week starting Apr 24, 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:

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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
69.54	0.00	8.00	0.50	78.04

Lopsie Sports Sandals 2 Miles: 78.05

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

Sun, Apr 24, 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. Went to church.

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

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Mon, Apr 25, 2022

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

Fast Running Friend Workout - 2022-04-25 08:18:57
Workout Totals: Distance12.060Time1:32:03.40Pace7:37.99
12 total, easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1: Distance8.000Time58:42.50Pace7:20.31ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance1.000Time8:22.60Pace8:22.60ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3: Distance1.000Time7:28.70Pace7:28.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 4: Distance2.060Time17:29.60Pace8:29.51ZoneEasy Miles
With Mary, William, Stephen and Matthew - to the park, did uphill bounds there, then back.

Lopsie Sports Sandals 2 Miles: 12.06

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

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Tue, Apr 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.00	12.12

Fast Running Friend Workout - 2022-04-26 08:31:28
Workout Totals: Distance12.125Time1:32:20.50Pace7:36.95
12 total. Usual distances, easy pace for everybody except Joseph and I did a mile pickup in 5:57, Jacob did it in 5:07. Benjamin did his mile pickup in Austin in 4:51 again.
Leg 1: Distance8.000Time59:14.10Pace7:24.26
With Joseph and Jacob.
Split 1:Distance4.480Time34:01.80Pace7:35.76ZoneEasy Miles Cumilative:Distance4.480Time34:01.80Pace7:35.76
Split 2:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles Cumilative:Distance5.480Time39:59.30Pace7:17.83
Split 3:Distance2.520Time19:14.80Pace7:38.25ZoneEasy Miles Cumilative:Distance8.000Time59:14.10Pace7:24.26

Leg 2: Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.
Leg 3: Distance1.000Time8:15.00Pace8:15.00ZoneEasy Miles
With Bella, Mary, William, Stephen, and Matthew.
Leg 4: Distance1.000Time7:46.50Pace7:46.50ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 5: Distance2.000Time15:41.40Pace7:50.70ZoneEasy Miles
With 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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Wed, Apr 27, 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 - 2022-04-27 08:33:25
Workout Totals: Distance12.000Time1:30:25.80Pace7:32.15
12 total, did 0.5 pickup with Joseph in 2:38, Jacob went to the mile, I think 5:12. Benjamin did 3x2 miles on his course with a 180 turn - 9:57, 9:58, 9:50. First good workout in a while.
Leg 1: Distance8.000Time57:26.60Pace7:10.82
With Joseph and Jacob.
Split 1:Distance4.480Time33:20.90Pace7:26.63ZoneEasy Miles Cumilative:Distance4.480Time33:20.90Pace7:26.63
Split 2:Distance0.500Time2:38.70Pace5:17.40ZoneVO2 Max Miles Cumilative:Distance4.980Time35:59.60Pace7:13.65
Split 3:Distance3.020Time21:27.00Pace7:06.16ZoneEasy Miles Cumilative:Distance8.000Time57:26.60Pace7:10.82

Leg 2: Distance2.000Time17:14.50Pace8:37.25ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:09.90Pace8:09.90ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 4: Distance1.000Time7:34.80Pace7:34.80ZoneEasy Miles
With William, Stephen, and Matthew.

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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Thu, Apr 28, 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 - 2022-04-28 09:15:51
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, easy pace, usual distances for everybody. Benjamin did a mile pickup in 4:58.
Leg 1: Distance8.000Time1:00:20.00Pace7:32.50ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time17:53.40Pace8:56.70ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 3: Distance2.000Time15:50.80Pace7:55.40ZoneEasy Miles
With William, Stephen, and Matthew.

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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Fri, Apr 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.34	0.00	2.00	0.00	12.34

Fast Running Friend Workout - 2022-04-29 09:09:59
Workout Totals: Distance12.340Time1:38:03.50Pace7:56.78
12 total. Paced William for 2 miles down the canyon - I paced him. He ran 12:10 (6:01, 6:09). Matthew ran 12:27 (6:09, 6:18). Stephen got 13:49. Joseph paced Matthew, Jacob paced Stephen. Benjamin did 12 miles (9+3) easy.
Leg 1: Distance2.000Time15:01.20Pace7:30.60ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time8:07.90Pace8:07.90ZoneEasy Miles
Warm-up with the boys.
Leg 3: Distance2.000Time12:10.50Pace6:05.25ZoneThreshold Miles
Pacing William.
Leg 4: Distance3.140Time26:18.90Pace8:22.83ZoneEasy Miles
Part with Stephen and Matthew, part alone.
Leg 5: Distance1.200Time10:35.80Pace8:49.83ZoneEasy Miles
With Mary, part with Bella.
Leg 6: Distance2.000Time18:08.90Pace9:04.45ZoneEasy Miles
With Mary.
Leg 7: Distance1.000Time7:40.30Pace7:40.30ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.34

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

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Sat, Apr 30, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.52	0.00	5.00	0.00	17.52

Fast Running Friend Workout - 2022-04-30 08:56:56
Workout Totals: Distance17.520Time2:11:25.00Pace7:30.06
17+ total. Did a 5 mile tempo down the canyon with Chad and Joseph. It went much better than last week. I ran 29:28 (5:54, 5:52, 5:54, 5:57, 5:51). Chad and Joseph dropped me with about 500 to go. Joseph got 29:20, Chad 29:22. I think better sleep and doing a tempo run last week made a difference. Jacob ran easy 4 miles recovering from a fever. Benjamin did 3+2 on his mile stretch with 180 turns. 15:17 for 3, and then he started getting a spasm in the second interval, I think he got something around 10:30. Otherwise, easy runs usual distances, except for Mary who ran only a bit over 1 mile, and Matthew who ran only 1 mile and then could not run more because of foot pain.
Leg 1: Distance2.480Time19:17.70Pace7:46.81ZoneEasy Miles
Warm-up with Joseph, Jacob, and Chad.
Leg 2: Distance5.000Time29:28.40Pace5:53.68ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.670Time23:09.00Pace8:40.22ZoneEasy Miles
Back to the car.
Leg 4: Distance1.000Time8:07.10Pace8:07.10ZoneEasy Miles
With Bella, Stephen, and Matthew.
Leg 5: Distance2.370Time20:01.60Pace8:27.00ZoneEasy Miles
Part with Stephen and Mary, part alone.
Leg 6: Distance4.000Time31:21.20Pace7:50.30ZoneEasy Miles
With Stephen.

Lopsie Sports Sandals 2 Miles: 17.52

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
69.54	0.00	8.00	0.50	78.04

Lopsie Sports Sandals 2 Miles: 78.05

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

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