Breaking the Wall

Week starting May 16, 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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	40.31	Year:	3073.12
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
67.75	0.00	7.50	1.00	76.25

Brown Crocs 4 Miles: 76.25

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

Sun, May 16, 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. Went to church.

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

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Mon, May 17, 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 - 2021-05-17 08:48:19
Workout Totals: Distance12.000Time1:29:32.50Pace7:27.71
Total of 12. Easy pace. Benjamin did a mile pickup at sub-5:00 down the canyon. The kids raced 1600 at the Mountain View track (Road Runners/Provo City): Jacob 5:04.51 (mile converted 5:06.4, PR) Joseph 5:07.02 (5:08.9, PR) Matthew 6:02.53 (6:04.8, PR) William 6:03.45 Stephen 6:07.95 Bella 9:14.73 William had a side-ache. Mary tripped and got trampled over at the start, and was in too much pain to race. She did run later in the evening at home, though.
Leg 1: Distance4.000Time30:25.00Pace7:36.25ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, William, and Matthew.
Leg 2: Distance4.000Time29:26.80Pace7:21.70ZoneEasy Miles
Alone
Leg 3: Distance4.000Time29:40.70Pace7:25.18ZoneEasy Miles
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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Tue, May 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-05-18 08:46:59
Workout Totals: Distance12.000Time1:29:28.50Pace7:27.38
12 total. Did a mile pick up on the little boy course out and back in 6:02. Usual distances for the kids. Benjamin tried 6+2 workout at 5:00, but could not keep the pace, so he did only 5 in 25:20.
Leg 1: Distance7.000Time53:30.30Pace7:38.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance1.000Time6:02.80Pace6:02.80ZoneVO2 Max Miles
Alone.
Leg 3: Distance4.000Time29:55.40Pace7:28.85ZoneEasy Miles
Alone.

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, May 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	1.50	0.00	12.04

Fast Running Friend Workout - 2021-05-19 08:46:35
Workout Totals: Distance12.042Time1:33:52.50Pace7:47.74
Total of 12. Did a pickup with Joseph and Jacob down the canyon for 1.5 at the end of 8 in 9:19. Jacob had a side ache, Joseph had some low energy thing. Benjamin, however, was on the move and ran 7:06.
Leg 1: Distance8.042Time1:01:52.10Pace7:41.59
With Joseph, Jacob, and Benjamin, part with William, Stephen, and Matthew.
Split 1:Distance6.270Time50:21.60Pace8:01.91ZoneEasy Miles Cumilative:Distance6.270Time50:21.60Pace8:01.91
Split 2:Distance1.500Time9:19.80Pace6:13.20ZoneThreshold Miles Cumilative:Distance7.770Time59:41.40Pace7:40.93
Split 3:Distance0.272Time2:10.70Pace8:00.51ZoneEasy Miles Cumilative:Distance8.042Time1:01:52.10Pace7:41.59

Leg 2: Distance0.500Time4:50.00Pace9:40.00ZoneEasy Miles
With Bella.
Leg 3: Distance1.000Time8:02.20Pace8:02.20ZoneEasy Miles
Part with Mary, part alone.
Leg 4: Distance2.500Time19:08.20Pace7:39.28ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.04

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

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Thu, May 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2021-05-20 08:51:16
Workout Totals: Distance12.000Time1:30:50.50Pace7:34.21
12 total. Usual distances for all except Benjamin. He did 16 with 4+2 down the canyon - 20:31 and 10:05. There was some headwind, and also he was feeling some kind of strange fatigue. What is strange is that yesterday he was running sub-4:45 with essentially a tempo effort, and today he struggled with 5:00 pace.
Leg 1: Distance8.000Time59:56.40Pace7:29.55
With Jacob, part with William, Stephen, and Matthew.
Split 1:Distance4.230Time33:05.50Pace7:49.39ZoneEasy Miles Cumilative:Distance4.230Time33:05.50Pace7:49.39
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles Cumilative:Distance5.230Time39:01.50Pace7:27.71
Split 3:Distance2.770Time20:54.90Pace7:33.03ZoneEasy Miles Cumilative:Distance8.000Time59:56.40Pace7:29.55

Leg 2: Distance4.000Time30:54.10Pace7:43.52ZoneEasy Miles
With Benjamin and Joseph.

Brown Crocs 4 Miles: 12.00

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

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Fri, May 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 - 2021-05-21 08:47:39
Workout Totals: Distance12.000Time1:29:55.20Pace7:29.60
Easy runs, total of 12. The kids ran a bit less tapering for the 3000 tomorrow.
Leg 1: Distance2.000Time15:44.50Pace7:52.25ZoneEasy Miles
With William, Stephen, and Matthew. Part with Benjamin.
Leg 2: Distance6.000Time44:54.70Pace7:29.12ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3: Distance4.000Time29:16.00Pace7:19.00ZoneEasy Miles
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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Sat, May 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.21	0.00	5.00	0.00	16.21

Fast Running Friend Workout - 2021-05-22 07:10:55
Workout Totals: Distance12.500Time1:28:23.00Pace7:04.24
16 total. Did 12.5 in the AM with Chad and Eugene from the blog, and then 3.5 more in the evening. We did a 5 mile tempo down the canyon in 29:23. I was struggling today, but toughed it out. I did have to make a bathroom stop half way, so this was more of a 2.5 + 2.5 with less than ideal recovery. Benjamin finally ran a good tempo - 29:42 down the canyon for 6 miles. Getting up earlier and running when it is cool helped. The kids raced 3000 at the USATF meet at the Corner Canyon High in Draper. Results: Jacob 10:00.16 (PR) Joseph 10:13.53 (PR) William 11:28.04 Matthew 12:01.30 (PR) Bonnie 12:15.65 Stephen 12:21.55 (PR) I was happy about everybody's performance. Jacob and Joseph took a first step to getting off their plateau. William improved his attitude, and took a step to climbing out of the hole. For Stephen and Matthew it was their first track 3000, and unlike in their first 3200 a month or so ago, they ran respectably. Bonnie held it together quite well for her level of training, and was not too far off her PR.
Leg 1: Distance2.480Time19:35.50Pace7:53.99ZoneEasy Miles
Leg 2: Distance5.000Time29:23.60Pace5:52.72ZoneThreshold Miles
Leg 3: Distance5.020Time39:23.90Pace7:50.90ZoneEasy Miles

Fast Running Friend Workout - 2021-05-22 10:05:48
Workout Totals: Distance3.710Time30:56.80Pace8:20.49

Leg 1: Distance0.000Time12:21.40Pace0:00.00
Timing the 3000.
Split 1:Distance0.000Time9:59.90Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time9:59.90Pace0:00.00
Jacob.
Split 2:Distance0.000Time0:13.40Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time10:13.30Pace0:00.00
Joseph
Split 3:Distance0.000Time1:14.50Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time11:27.80Pace0:00.00
William
Split 4:Distance0.000Time0:33.30Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time12:01.10Pace0:00.00
Matthew
Split 5:Distance0.000Time0:14.40Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time12:15.50Pace0:00.00
Bonnie
Split 6:Distance0.000Time0:05.90Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time12:21.40Pace0:00.00
Stephen

Leg 2: Distance1.000Time9:29.20Pace9:29.20ZoneEasy Miles
With Bella.
Leg 3: Distance0.150Time1:25.70Pace9:31.33ZoneEasy Miles
Mary's false start.
Leg 4: Distance2.560Time20:01.90Pace7:49.49ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 16.21

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
67.75	0.00	7.50	1.00	76.25

Brown Crocs 4 Miles: 76.25

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

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