Breaking the Wall

Week starting Jun 04, 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:	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
69.45	0.00	7.50	0.00	76.95

Kimisant Black Clogs Miles: 76.95

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

Sun, Jun 04, 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 our local ward, then the Russian-speaking branch.

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

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Mon, Jun 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.00	0.00	0.00	12.60

Fast Running Friend Workout - 2023-06-05 09:03:41
Workout Totals: Distance12.600Time1:46:11.10Pace8:25.64
12+ total. Easy pace. Recovery for Benjamin and Jacob, lower mileage. Otherwise usual distances, more or less.
Leg 1: Distance4.000Time33:48.60Pace8:27.15ZoneEasy Miles
With Bonnie, Benjamin, and Matthew.
Leg 2: Distance6.000Time47:30.20Pace7:55.03ZoneEasy Miles
With Benjamin.
Leg 3: Distance1.000Time10:36.40Pace10:36.40ZoneEasy Miles
With Leigha, Bella, and Mary.
Leg 4: Distance1.000Time9:25.60Pace9:25.60ZoneEasy Miles
I think this was with Mary. Do not remember if we had Bella.
Leg 5: Distance0.600Time4:50.30Pace8:03.83ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.60

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

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Tue, Jun 06, 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 - 2023-06-06 08:25:02
Workout Totals: Distance12.000Time1:39:21.80Pace8:16.82
12 total. Easy pace, usual distances.
Leg 1: Distance4.000Time31:35.10Pace7:53.77ZoneEasy Miles
With Matthew and Benjamin, do not remember who else we had.
Leg 2: Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
With Mary.
Leg 3: Distance1.000Time8:54.10Pace8:54.10ZoneEasy Miles
With Mary.
Leg 4: Distance5.000Time38:59.10Pace7:47.82ZoneEasy Miles
Do not remember who this was with.
Leg 5: Distance1.000Time10:44.90Pace10:44.90ZoneEasy Miles
With Leigha and Bella, I think.

Kimisant Black Clogs Miles: 12.00

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

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Wed, Jun 07, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.07	0.00	0.00	0.00	12.07

Fast Running Friend Workout - 2023-06-07 08:47:55
Workout Totals: Distance12.070Time1:38:17.40Pace8:08.60
12 total. Easy pace. Kids tapering for the race tomorrow.
Leg 1: Distance4.000Time30:38.60Pace7:39.65ZoneEasy Miles
With Joseph, and Jacob, part with Matthew and Bonnie if I remember right. I think we might have had Benjamin as well.
Leg 2: Distance1.070Time11:05.10Pace10:21.59ZoneEasy Miles
With Benjamin, Bonnie, Leigha, and Bella.
Leg 3: Distance7.000Time56:33.70Pace8:04.81ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.07

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

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Thu, Jun 08, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.78	0.00	1.50	0.00	12.28

Fast Running Friend Workout - 2023-06-08 08:44:45
Workout Totals: Distance10.450Time1:19:59.00Pace7:39.23
12+ total. Did 1.5 pickup in 8:53. Benjamin did it in 7:25. Kids ran 3000 in the Utah USATF championship: Jacob 9:53.95 Joseph 9:58.93 Matthew 11:09.45 (PR) William 11:30.83 Bonnie 11:49.88 Stephen 12:23.27 Jacob was still not 100% recovered from the half marathon, but still ran OK. Joseph ran better than I was expecting based on his lack of speed work. William went to a campout and came back throwing up. He recovered enough by the time of the race to be able to run 11:30, though, which was better than I was expecting. Matthew ran way faster than I was expecting. He repeated a mile PR, and then almost kept the pace for the rest of the race. He also had a very good kick - 39 for the last 200. We are suspecting Bonnie is low iron. At least her splits are consistent with the symptom. With this pattern, I told her to start out fast. So that seemed to work. Even though she slowed down, she was able to run 11:49. Stephen has been having problems with his back and feet, and had not yet developed sufficient mental toughness to train well through it. So he is out of shape. But he was still able to run 12:23, which I was happy about.
Leg 1: Distance3.000Time22:44.30Pace7:34.77ZoneEasy Miles
With Benjamin, Joseph, and Jacob. I think part with Stephen and Matthew.
Leg 2: Distance7.450Time57:14.70Pace7:41.03
With Benjamin.
Split 1:Distance5.520Time44:28.50Pace8:03.42ZoneEasy Miles Cumilative:Distance5.520Time44:28.50Pace8:03.42
Split 2:Distance1.500Time8:53.40Pace5:55.60ZoneThreshold Miles Cumilative:Distance7.020Time53:21.90Pace7:36.11
Split 3:Distance0.430Time3:52.80Pace9:01.40ZoneEasy Miles Cumilative:Distance7.450Time57:14.70Pace7:41.03

Fast Running Friend Workout - 2023-06-08 20:23:10
Workout Totals: Distance1.830Time18:41.40Pace10:12.79

Leg 1: Distance1.000Time11:12.00Pace11:12.00ZoneEasy Miles
With Leigha.
Leg 2: Distance0.830Time7:29.40Pace9:01.45ZoneEasy Miles
Part with Bella and Benjamin, part alone.

Kimisant Black Clogs Miles: 12.28

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

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Fri, Jun 09, 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 - 2023-06-09 07:18:21
Workout Totals: Distance12.000Time1:39:27.60Pace8:17.30
12 total. Paced Christian to a 7:21 mile. Benjamin did a mile pickup in 4:56, if I remember right. Easy pace otherwise.
Leg 1: Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
With Christian.
Leg 2: Distance1.000Time7:21.20Pace7:21.20ZoneEasy Miles
With Christian - fast mile.
Leg 3: Distance1.500Time14:35.00Pace9:43.33ZoneEasy Miles
With Christian - cool-down.
Leg 4: Distance7.000Time54:25.60Pace7:46.51ZoneEasy Miles
Part with the kids, part alone.
Leg 5: Distance1.000Time10:28.30Pace10:28.30ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.000Time7:58.20Pace7:58.20ZoneEasy Miles
With Bonnie.

Kimisant Black Clogs Miles: 12.00

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

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Sat, Jun 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

Fast Running Friend Workout - 2023-06-10 07:12:30
Workout Totals: Distance16.000Time2:00:52.30Pace7:33.27
16 total. Did 2x3 with Jacob, 17:37, 17:34. Joseph did the first interval with us. Matthew made it with us on the first interval to 1.5, then fell back, and finished around 12:00 or so. Benjamin did the same workout. On the first one he felt tight and ran 15:25. On the second one he loosened up and was able to run 14:56 thanks to the closing mile in 4:54. Mary and Bella ran the 800 in the state championship. Both got a PR: Mary 3:17.87 Bella 3:20.69
Leg 1: Distance0.980Time8:20.70Pace8:30.92ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:37.80Pace5:52.60ZoneThreshold Miles
First interval - with Joseph and Jacob, part with Matthew.
Leg 3: Distance3.000Time25:39.50Pace8:33.17ZoneEasy Miles
Recovery.
Leg 4: Distance3.000Time17:34.90Pace5:51.63ZoneThreshold Miles
Second interval - Jacob paced me.
Leg 5: Distance5.020Time41:35.70Pace8:17.15ZoneEasy Miles
Part with Benjamin, part alone.
Leg 6: Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.00

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
69.45	0.00	7.50	0.00	76.95

Kimisant Black Clogs Miles: 76.95

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

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