Breaking the Wall

Week starting Jun 12, 2022

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
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: 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
72.260.001.003.1276.38
Iprome Garden Clogs Miles: 76.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jun 12, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Usual Sunday routine - went to our ward, then the Russian branch. Talked with Julia in the evening.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Jun 13, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-13 09:42:19
Workout Totals: Distance12.000Time1:32:51.70Pace7:44.31
12 total. Easy pace, usual distances for the kids. Benjamin did 9+3 with a mile pickup.
Leg 1:
Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Matthew and Stephen.
Leg 2:
Distance8.000Time59:53.70Pace7:29.21ZoneEasy Miles
With Joseph and Jacob. Part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:10.10Pace8:35.05ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Jun 14, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

Fast Running Friend Workout - 2022-06-14 08:49:15
Workout Totals: Distance12.000Time1:33:09.10Pace7:45.76
12 total. Did 0.5 in 2:31.0 down the canyon. My best time this year. Splits were 77,74. Jacob continued on to finish the mile in 4:55. Joseph just ran the first quarter.

Otherwise easy runs, usual distances. 12 for Benjamin with a mile pickup.
Leg 1:
Distance2.000Time15:54.60Pace7:57.30ZoneEasy Miles
With William and Stephen.
Leg 2:
Distance8.000Time59:52.40Pace7:29.05
With Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.480Time34:26.70Pace7:41.32ZoneEasy Miles
Cumilative:Distance4.480Time34:26.70Pace7:41.32
Split 2:Distance0.500Time2:31.00Pace5:02.00ZoneVO2 Max Miles
Cumilative:Distance4.980Time36:57.70Pace7:25.32
Split 3:Distance3.020Time22:54.70Pace7:35.20ZoneEasy Miles
Cumilative:Distance8.000Time59:52.40Pace7:29.05
 
Leg 3:
Distance2.000Time17:22.10Pace8:41.05ZoneEasy Miles
With Mary and Bella. I think Jacob as well.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Jun 15, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.810.000.000.6211.43

Fast Running Friend Workout - 2022-06-15 09:08:50
Workout Totals: Distance11.434Time1:38:05.70Pace8:34.75
12 total. Paced Matthew with the help of Jacob in the 800 meter preparation workout - 500 + 300 with 200 jog recovery. He did 1:42.0 + 56.4. Stephen ran the first 400 with him. William did the first 500, and then fell back a bit in the 300.

Benjamin did 2x3 or about, 15:24/15:59, got a spasm but held his own.

Joseph and Jacob did 6, William 4, Stephen 3 - tapering. Otherwise, usual distances.
Leg 1:
Distance1.624Time13:40.30Pace8:25.11
Warm-up, strides.
Split 1:Distance1.000Time8:39.40Pace8:39.40ZoneEasy Miles
Cumilative:Distance1.000Time8:39.40Pace8:39.40
Split 2:Distance0.062Time0:19.00Pace5:06.45ZoneVO2 Max Miles
Cumilative:Distance1.062Time8:58.40Pace8:26.97
Split 3:Distance0.250Time1:49.50Pace7:18.00ZoneEasy Miles
Cumilative:Distance1.312Time10:47.90Pace8:13.83
Split 4:Distance0.062Time0:19.20Pace5:09.68ZoneVO2 Max Miles
Cumilative:Distance1.374Time11:07.10Pace8:05.52
Split 5:Distance0.250Time2:33.20Pace10:12.80ZoneEasy Miles
Cumilative:Distance1.624Time13:40.30Pace8:25.11
 
Leg 2:
Distance0.623Time4:24.60Pace7:04.72
Matthew's workout.
Split 1:Distance0.312Time1:42.00Pace5:26.92ZoneVO2 Max Miles
Cumilative:Distance0.312Time1:42.00Pace5:26.92
Split 2:Distance0.125Time1:46.20Pace14:09.60ZoneEasy Miles
Cumilative:Distance0.437Time3:28.20Pace7:56.43
Split 3:Distance0.186Time0:56.40Pace5:03.23ZoneVO2 Max Miles
Cumilative:Distance0.623Time4:24.60Pace7:04.72
 
Leg 3:
Distance1.187Time17:19.30Pace14:35.57ZoneEasy Miles
Distance with Matthew, part with Stephen.
Leg 4:
Distance6.000Time44:35.10Pace7:25.85ZoneEasy Miles
With Joseph.
Leg 5:
Distance2.000Time18:06.40Pace9:03.20ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 11.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Jun 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.000.0012.25

Fast Running Friend Workout - 2022-06-16 08:50:37
Workout Totals: Distance10.000Time1:13:05.20Pace7:18.52
12 total. Did a mile pickup in 5:53. It got warmer.

The kids raced 3000 in the Utah USATF championship. It was 85F during the race, so the times were slower. Results:

Joseph 10:07.81
Jacob 10:23.94
William 11:45.51
Stephen 13:16.79

Benjamin did 12 with a mile pickup in 4:45.

Leigha ran a record for 0.25 holding the hand in 2:36.
Leg 1:
Distance2.000Time15:41.20Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time57:24.00Pace7:10.50
Part with the kids, part alone.
Split 1:Distance3.050Time23:23.20Pace7:40.07ZoneEasy Miles
Cumilative:Distance3.050Time23:23.20Pace7:40.07
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance4.050Time29:16.50Pace7:13.70
Split 3:Distance3.950Time28:07.50Pace7:07.22ZoneEasy Miles
Cumilative:Distance8.000Time57:24.00Pace7:10.50
 
Fast Running Friend Workout - 2022-06-16 21:28:24
Workout Totals: Distance2.250Time21:34.60Pace9:35.38
 
Leg 1:
Distance2.000Time18:58.60Pace9:29.30ZoneEasy Miles
With Mary and Bella.
Leg 2:
Distance0.250Time2:36.00Pace10:24.00ZoneEasy Miles
With Leigha.

Iprome Garden Clogs Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jun 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-17 09:12:26
Workout Totals: Distance10.000Time1:17:57.30Pace7:47.73
12 total, easy pace, usual distances for everybody except Matthew - 2 miles, tapering, and Benjamin only 9 due to fatigue caused likely by dehydration or being low on electrolytes. His mile pickup was only 5:05.
Leg 1:
Distance2.000Time16:01.00Pace8:00.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:01:56.30Pace7:44.54ZoneEasy Miles
With Joseph and Jacob, part with William and Stephen.
Fast Running Friend Workout - 2022-06-17 21:51:21
Workout Totals: Distance2.000Time17:52.60Pace8:56.30
 
Leg 1:
Distance2.000Time17:52.60Pace8:56.30ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

Iprome Garden Clogs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jun 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.002.0016.70

Fast Running Friend Workout - 2022-06-18 08:09:47
Workout Totals: Distance16.700Time2:06:55.10Pace7:35.99
Orem 6th 2 mile run, 12:04, 3rd place.

Jacob won with 11:08, Joseph was second with 11:28, Chad 4th with 12:06.

Other times:

William 12:54
Matthew 13:08
Stephen 13:50
Sarah 18:29

The course is out and back with hills, and tends to not be very fast. Benjamin is yet to break 10:00 on it.

For Jacob this was a redemption for the blow-up in the 3000 on Thursday.

Afterwards Chad and I got in the distance.

Later in the afternoon, we had some of the kids race the 800 in the USATF championship. Results:

Bonnie 2:38.14 (PR) splits 72, 86
Matthew 2:50.47 82, 88
Mary 3:50.68
Bella 3:56.65

Benjamin did 4x3 K or about starting in 9:47 and finishing in 9:25 on the same stretch.
Leg 1:
Distance2.500Time19:30.90Pace7:48.36ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.700Time18:29.60Pace6:50.96
Race + pacing Sarah.
Split 1:Distance2.000Time12:04.20Pace6:02.10ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:04.20Pace6:02.10
Split 2:Distance0.700Time6:25.40Pace9:10.57ZoneEasy Miles
Cumilative:Distance2.700Time18:29.60Pace6:50.96
 
Leg 3:
Distance11.500Time1:28:54.60Pace7:43.88ZoneEasy Miles
With Chad - most of it.

Iprome Garden Clogs Miles: 16.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.260.001.003.1276.38
Iprome Garden Clogs Miles: 76.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: