Breaking the Wall

Week starting Jun 11, 2023

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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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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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.551.008.560.0077.11
Kimisant Black Clogs Miles: 77.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jun 11, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. Our local ward, then the Russian-speaking branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jun 12, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.001.000.000.0012.00

Fast Running Friend Workout - 2023-06-12 07:38:07
Workout Totals: Distance12.000Time1:37:31.40Pace8:07.62
12 total. Easy pace. More or less usual distances.
Leg 1:
Distance0.500Time4:30.10Pace9:00.20ZoneEasy Miles
Warm-up with Christian.
Leg 2:
Distance1.000Time7:06.90Pace7:06.90ZoneMarathon Pace Miles
Chritian's fast mile.
Leg 3:
Distance8.500Time1:06:59.30Pace7:52.86ZoneEasy Miles
Part with the kids, part alone.
Leg 4:
Distance1.000Time10:30.60Pace10:30.60ZoneEasy Miles
With Leigha, Mary and Bella ran ahead.
Leg 5:
Distance1.000Time8:24.50Pace8:24.50ZoneEasy Miles
Part with Bella, part alone.

Kimisant Black Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jun 13, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.002.000.0012.05

Fast Running Friend Workout - 2023-06-13 08:46:32
Workout Totals: Distance12.050Time1:37:42.30Pace8:06.50
12 total. Did 2x1 down the canyon with Bonnie in 5:57, 5:53. Benjamin paced Jacob in 3x1 5:01, 5:14 (0.125 recovery), then 5:10 (0.375 recovery). Joseph ran the first interval with Jacob, if I remember right.
Leg 1:
Distance2.050Time16:06.60Pace7:51.51ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.125Time13:22.40Pace6:17.60
Workout with Bonnie. 2x1 mile.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance0.125Time1:31.40Pace12:11.20ZoneEasy Miles
Cumilative:Distance1.125Time7:28.90Pace6:39.02
Split 3:Distance1.000Time5:53.50Pace5:53.50ZoneThreshold Miles
Cumilative:Distance2.125Time13:22.40Pace6:17.60
 
Leg 3:
Distance5.875Time49:07.10Pace8:21.63ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time8:25.80Pace8:25.80ZoneEasy Miles
With Mary.
Leg 5:
Distance1.000Time10:40.40Pace10:40.40ZoneEasy Miles
With Leigha.

Kimisant Black Clogs Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jun 14, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2023-06-14 08:49:19
Workout Totals: Distance13.000Time1:42:55.00Pace7:55.00
13 total. Easy pace, usual distances.
Leg 1:
Distance10.000Time1:19:33.90Pace7:57.39ZoneEasy Miles
I think this was part with the kids, part alone.
Leg 2:
Distance3.000Time23:21.10Pace7:47.03ZoneEasy Miles
With Benjamin.

Kimisant Black Clogs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jun 15, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2023-06-15 17:22:31
Workout Totals: Distance10.000Time1:18:00.80Pace7:48.08
10 total. Did not get good sleep, so ran a bit less. Benjamin paced Jacob in 4x0.75 3:45, 3:46, 3:44, 3:55. 0.125 recovery except before the last one, they did 0.375, but it did not help. From now on Jacob needs to stick to 0.125 recovery on those intervals, as the problem is likely not so much the physical fatigue as the ability to properly focus.
Leg 1:
Distance10.000Time1:18:00.80Pace7:48.08ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Fri, Jun 16, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.560.0013.01

Fast Running Friend Workout - 2023-06-16 07:19:55
Workout Totals: Distance13.005Time1:45:42.20Pace8:07.67
13 total. Paced Stephen. The target was to practice holding 6:00 pace. If he made it to 0.75, he would be done with the workout. On the first interval he made it to 0.56, so he earned another interval. I told him if he made it to 1K, he would be done. This time he did better and held 5:52 pace. Matthew and Benjamin helped me pace him.
Leg 1:
Distance3.000Time24:00.60Pace8:00.20ZoneEasy Miles
With Christian.
Leg 2:
Distance1.000Time9:08.60Pace9:08.60ZoneEasy Miles
Warm-up.
Leg 3:
Distance0.560Time3:24.70Pace6:05.54ZoneThreshold Miles
Stephen's first interval.
Leg 4:
Distance1.000Time7:57.60Pace7:57.60ZoneEasy Miles
Jogged with Benjamin.
Leg 5:
Distance0.625Time3:40.40Pace5:52.64ZoneEasy Miles
Stephen's second interval.
Leg 6:
Distance4.820Time39:28.30Pace8:11.35ZoneEasy Miles
Distance.
Leg 7:
Distance1.000Time10:03.70Pace10:03.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance1.000Time7:58.30Pace7:58.30ZoneEasy Miles
With Mary.

Kimisant Black Clogs Miles: 13.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Jun 17, 2023
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.006.000.0017.05

Fast Running Friend Workout - 2023-06-17 06:59:39
Workout Totals: Distance17.050Time2:11:17.30Pace7:42.01
17 total. Did 2x3 down the canyon, 17:55,17:46. Had a hard time kicking in gear, but got going in the last mile of the last interval, which was 5:49.

Julia came back from her mission and did her first post-mission run. 3 miles in 25:06.

Benjamin did 14:56, 14:51, his best workout in a while. Jacob did 16:06, 16:24. Joseph ran 10:40 for 2 miles.

Bonnie ran the first 1.25 of the first interval with me, then finished 2 miles in 12:17.

Easy runs for others. Benjamin ended up doing 18 miles running his last 4 with Matthew.
Leg 1:
Distance2.050Time16:43.10Pace8:09.32ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:55.50Pace5:58.50ZoneThreshold Miles
First interval, part with Bonnie.
Leg 3:
Distance3.000Time26:19.90Pace8:46.63ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:46.90Pace5:55.63ZoneThreshold Miles
Second interval.
Leg 5:
Distance4.000Time33:55.60Pace8:28.90ZoneEasy Miles
Distance with Benjamin.
Leg 6:
Distance1.000Time9:39.80Pace9:39.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 7:
Distance1.000Time8:56.50Pace8:56.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.551.008.560.0077.11
Kimisant Black Clogs Miles: 77.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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