Breaking the Wall

May The Fourth 5K

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:	870.94
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:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.46	0.00	0.00	3.61	70.07

Blue Crocs Miles: 70.06

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

Sun, Apr 30, 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, May 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2023-05-01 07:58:40
Workout Totals: Distance12.000Time1:37:57.10Pace8:09.76
13 total. Maddy ran a mile PR in 8:44 (2:21, 2:18, 2:11, 1:54). Benjamin did a 2 mile pickup in 9:51 (4:52, 4:59). Otherwise, easy runs.
Leg 1: Distance1.000Time10:13.70Pace10:13.70ZoneEasy Miles
With Leigha, Maddy, Benjamin, and everybody else.
Leg 2: Distance1.000Time8:44.20Pace8:44.20ZoneEasy Miles
Dropped of Leigha. Maddy's PR.
Leg 3: Distance10.000Time1:18:59.20Pace7:53.92ZoneEasy Miles
With Benjamin. Part with other kids.

Fast Running Friend Workout - 2023-05-01 20:59:43
Workout Totals: Distance1.000Time9:49.30Pace9:49.30

Leg 1: Distance1.000Time9:49.30Pace9:49.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 13.00

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

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Tue, May 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.00	0.50	12.06

Fast Running Friend Workout - 2023-05-02 09:08:48
Workout Totals: Distance12.058Time1:45:06.70Pace8:43.03
12 total. Matthew did an 800 time trial in 2:43.1 on the track - a small PR. First lap was around 78.5. I was happy that I was able to keep up. Bonnie ran 2:33.8, close to a PR (75, 83). Jacob paced Bonnie, then finished 1600 in 5:12, then did intervals 78 second target to failure then 30 seconds rest to total of 3200. Then 15x30 fast/30 slow. Frontier X HRM was not showing an HR of much above 180, which indicates that he is limited by something not related to his aerobic capabilities. But not the muscle power either because he can sprint.
Leg 1: Distance1.560Time13:18.90Pace8:32.12ZoneEasy Miles
Warm-up.
Leg 2: Distance0.498Time2:43.10Pace5:27.51ZoneVO2 Max Miles
800 with Matthew and William.
Leg 3: Distance8.000Time1:08:00.10Pace8:30.01ZoneEasy Miles
Part with the kids, part alone.
Leg 4: Distance2.000Time21:04.60Pace10:32.30ZoneEasy Miles
With Bella.

Blue Crocs Miles: 12.06

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

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Wed, May 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 - 2023-05-03 08:45:59
Workout Totals: Distance12.000Time1:35:31.60Pace7:57.63
12 total. Easy pace. Jacob did 0.5 down the canyon in 2:34 followed by 0.75 in 3:50. Otherwise, easy runs, usual distances.
Leg 1: Distance10.000Time1:19:46.80Pace7:58.68ZoneEasy Miles
With Jacob, part with Joseph and Bonnie.
Leg 2: Distance2.000Time15:44.80Pace7:52.40ZoneEasy 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, May 04, 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 - 2023-05-04 09:06:39
Workout Totals: Distance12.000Time1:38:49.30Pace8:14.11
12 total. Jacob did 2 miles in 11:42 in the pattern of 0.125 at 4:48 pace with 0.0625 recovery at 8:00 pace. HR not going much above 180. But this time there was no failure, he hit the target pace. Some food for thought. Bella ran only 1 mile, otherwise usual distances and easy pace for everybody.
Leg 1: Distance10.000Time1:19:46.40Pace7:58.64ZoneEasy Miles
With Jacob, part with Bonnie, Joseph, Stephen, and Matthew.
Leg 2: Distance1.000Time10:34.90Pace10:34.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:28.00Pace8:28.00ZoneEasy 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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Fri, May 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Fast Running Friend Workout - 2023-05-05 09:22:55
Workout Totals: Distance9.000Time1:15:18.70Pace8:22.08
9 total. A little taper before the 5 K. Reduced distances for the kids that would be racing.
Leg 1: Distance8.000Time1:04:38.10Pace8:04.76ZoneEasy Miles
With Joseph.
Leg 2: Distance1.000Time10:40.60Pace10:40.60ZoneEasy Miles
With Leigha. Do not remember if we had Mary and Bella.

Blue Crocs Miles: 9.00

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

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Sat, May 06, 2023

Race: May The Fourth 5K (3.107 Miles) 00:19:07, Place overall: 5, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	0.00	3.11	12.01

Fast Running Friend Workout - 2023-05-06 09:40:22
Workout Totals: Distance12.007Time1:30:27.10Pace7:31.99
May the Fourth 5K, 19:07, 5th overall, 2nd master, 1st grandmaster (my first race in the grandmaster category). Kids: Jacob 17:11 PR first, Bonnie 19:48 2nd woman Matthew 20:10 PR Stephen 22:21 - better than a good number of his races lately The course looked fast, but ended up not so fast due to the gates on the trail, turns, and some cement.
Leg 1: Distance5.000Time39:01.30Pace7:48.26ZoneEasy Miles
With Jacob.
Leg 2: Distance2.000Time16:45.20Pace8:22.60ZoneEasy Miles
Warm-up.
Leg 3: Distance3.507Time22:22.30Pace6:22.75
Race + running back and timing others.
Split 1:Distance3.107Time19:07.90Pace6:09.46ZoneVO2 Max Miles Cumilative:Distance3.107Time19:07.90Pace6:09.46
Split 2:Distance0.400Time3:14.40Pace8:06.00ZoneEasy Miles Cumilative:Distance3.507Time22:22.30Pace6:22.75

Leg 4: Distance1.500Time12:18.30Pace8:12.20ZoneEasy Miles
Cool-down.

Blue Crocs Miles: 12.01

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
66.46	0.00	0.00	3.61	70.07

Blue Crocs Miles: 70.06

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

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