Breaking the Wall

Week starting May 22, 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:	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
72.37	0.00	3.00	2.75	78.12

Lopsie Sports Sandals 2 Miles: 78.12

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

Sun, May 22, 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 - our ward, then the Russian branch as usual.

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

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Mon, May 23, 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 - 2022-05-23 09:30:31
Workout Totals: Distance12.000Time1:29:38.70Pace7:28.22
12 total, easy pace. Usual distances for the kids. I think Benjamin did an easy run, 9+3 with a pickup.
Leg 1: Distance2.000Time15:46.10Pace7:53.05ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance8.000Time57:52.70Pace7:14.09ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance1.000Time8:43.90Pace8:43.90ZoneEasy Miles
With William, Stephen, Matthew, Mary and Bella.
Leg 4: Distance1.000Time7:16.00Pace7:16.00ZoneEasy Miles
With Stephen, William, 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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Tue, May 24, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2022-05-24 09:38:13
Workout Totals: Distance12.000Time1:34:31.30Pace7:52.61
12 total. Joseph, and Jacob did 0.5 pickup. Joseph got 2:22, Jacob 2:24. I ran the first 0.25 with them in 74.1. Usual distances, easy pace for the other kids. Benjamin did his usual 9+3 with a mile pickup.
Leg 1: Distance2.000Time15:57.90Pace7:58.95ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:00:51.90Pace7:36.49
With Joseph and Jacob.
Split 1:Distance4.480Time34:38.10Pace7:43.86ZoneEasy Miles Cumilative:Distance4.480Time34:38.10Pace7:43.86
Split 2:Distance0.250Time1:14.10Pace4:56.40ZoneVO2 Max Miles Cumilative:Distance4.730Time35:52.20Pace7:35.01
Split 3:Distance3.270Time24:59.70Pace7:38.62ZoneEasy Miles Cumilative:Distance8.000Time1:00:51.90Pace7:36.49

Leg 3: Distance2.000Time17:41.50Pace8:50.75ZoneEasy Miles
With Mary.

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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Wed, May 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	0.00	0.00	1.50	17.00

Fast Running Friend Workout - 2022-05-25 09:52:38
Workout Totals: Distance17.000Time2:04:51.50Pace7:20.68
17 total for me. Unplanned long run due to me thinking Sarah wanted me to get the car from the Canyon Glen, when in fact she did not and there was no car when I got there. So 5 extra miles. Perhaps for the better, because I was not planning on doing a long run on Saturday due to the mile on Monday. Did a 1.5 mile pickup down the canyon in 8:45. The kids did a warm-up in the morning, and raced 1600 at the Roadrunners' track meet in the evening. It was warm, around 80F, so they were somewhat sluggish. Times: Jacob 4:52.33 Joseph 5:07.82 William 5:54.02 Matthew 6:01.62 Stephen 6:12.82 Mary 7:21.46 Bella 7:57.25 Benjamin did a tempo that ended up being a bit short of 6 miles at 5:24 pace.
Leg 1: Distance4.000Time31:55.60Pace7:58.90ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance13.000Time1:32:55.90Pace7:08.92
Part with Joseph, part alone.
Split 1:Distance6.270Time46:10.50Pace7:21.87ZoneEasy Miles Cumilative:Distance6.270Time46:10.50Pace7:21.87
Split 2:Distance1.500Time8:45.90Pace5:50.60ZoneVO2 Max Miles Cumilative:Distance7.770Time54:56.40Pace7:04.25
Split 3:Distance5.230Time37:59.50Pace7:15.85ZoneEasy Miles Cumilative:Distance13.000Time1:32:55.90Pace7:08.92

Lopsie Sports Sandals 2 Miles: 17.00

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

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Thu, May 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	3.00	0.00	12.00

Fast Running Friend Workout - 2022-05-26 09:17:19
Workout Totals: Distance12.000Time1:30:39.00Pace7:33.25
12 total. Joseph and Jacob paced me through a 3 mile tempo down the canyon in 17:52. Otherwise, easy runs, usual distances. 12 with a mile pickup for Benjamin.
Leg 1: Distance2.000Time15:34.00Pace7:47.00ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance0.980Time7:44.10Pace7:53.57ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3: Distance3.000Time17:52.30Pace5:57.43ZoneThreshold Miles
Tempo run down the canyon with Joseph and Jacob.
Leg 4: Distance4.020Time31:54.40Pace7:56.22ZoneEasy Miles
With Joseph and Jacob.
Leg 5: Distance2.000Time17:34.20Pace8:47.10ZoneEasy Miles
With Mary and Bella.

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, May 27, 2022

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

Fast Running Friend Workout - 2022-05-27 09:01:00
Workout Totals: Distance12.125Time1:36:14.00Pace7:56.21

Leg 1: Distance2.000Time15:58.70Pace7:59.35ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:01:05.50Pace7:38.19ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3: Distance0.125Time1:21.70Pace10:53.60ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:48.10Pace8:54.05ZoneEasy Miles
With Mary and Bella.

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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Sat, May 28, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	1.00	13.00

Fast Running Friend Workout - 2022-05-28 08:59:32
Workout Totals: Distance13.000Time1:41:31.10Pace7:48.55
13 total. Did 2x0.5 with Chad down the canyon 2:36, 2:34. William did the first one with us. Joseph and Jacob did the first one in 2:24 together. On the second one, Jacob ran 2:18, Joseph 2:23. William and Stephen did 5 miles. Bella and Mary did 2. Bella is starting to transition to 2 miles a day some days. Benjamin did 2x some interval that was about 3 miles - Google Maps shows it is 3 miles exactly, but the wheel measurement shows it is 150 meters longer for some reason. Need to calibrate the wheel and remeasure. The first one was 15:17, second 15:50 (spasm).
Leg 1: Distance0.980Time7:31.60Pace7:40.82ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:17.20Pace6:38.60
2x0.5 down with 1 mile recovery.
Split 1:Distance0.500Time2:36.30Pace5:12.60ZoneVO2 Max Miles Cumilative:Distance0.500Time2:36.30Pace5:12.60
Split 2:Distance1.000Time8:06.90Pace8:06.90ZoneEasy Miles Cumilative:Distance1.500Time10:43.20Pace7:08.80
Split 3:Distance0.500Time2:34.00Pace5:08.00ZoneVO2 Max Miles Cumilative:Distance2.000Time13:17.20Pace6:38.60

Leg 3: Distance3.020Time23:04.70Pace7:38.51ZoneEasy Miles
With Chad, Joseph, and Jacob back home.
Leg 4: Distance5.000Time39:59.60Pace7:59.92ZoneEasy Miles
With Chad, Stephen, and Matthew back to the car. Part with Bonnie.
Leg 5: Distance2.000Time17:38.00Pace8:49.00ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 13.00

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
72.37	0.00	3.00	2.75	78.12

Lopsie Sports Sandals 2 Miles: 78.12

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

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