Breaking the Wall

Week starting Jun 13, 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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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
66.84	0.00	6.00	3.24	76.08

Brown Crocs 4 Miles: 76.08

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

Sun, Jun 13, 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. Fasted today since I did not fast last Sunday.

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

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Mon, Jun 14, 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 - 2021-06-14 08:19:32
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
Easy runs, total of 12 for me and Benjamin, usual distances.
Leg 1: Distance8.000Time1:00:50.10Pace7:36.26ZoneEasy Miles
With Joseph, part with Stephen and Matthew.
Leg 2: Distance1.000Time7:40.80Pace7:40.80ZoneEasy Miles
With Benjamin and William.
Leg 3: Distance0.500Time4:37.40Pace9:14.80ZoneEasy Miles
With Bella, Benjamin, and William.
Leg 4: Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Mary, Benjamin, and William.
Leg 5: Distance1.500Time11:19.70Pace7:33.13ZoneEasy Miles
With Benjamin and William.

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, Jun 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	2.00	12.04

Fast Running Friend Workout - 2021-06-15 08:00:58
Workout Totals: Distance12.040Time1:30:21.50Pace7:30.29
12 total. Decided to try 2 miles on the ward fun run course. Thought I'd be able to do it much faster than on Saturday being fresh and having a pacer, but this was not the case. The windier and warmer. I was a bit faster in the first 0.5, but then once we hit the headwind most of that lead slipped, and I ended up just 0.4 faster with 12:04.3 splitting 5:50, 6:14. Joseph kicked at the end and got 11:57. Benjamin ran 10:20 splitting 4:55, 5:25. Easy runs, usual distances for everybody else.
Leg 1: Distance1.520Time11:31.80Pace7:35.13ZoneEasy Miles
Warm-up with Joseph.
Leg 2: Distance2.000Time12:04.30Pace6:02.15ZoneVO2 Max Miles
On the ward fun run course with Joseph.
Leg 3: Distance0.520Time4:03.80Pace7:48.85ZoneEasy Miles
Back to the house.
Leg 4: Distance4.000Time31:18.20Pace7:49.55ZoneEasy Miles
With Joseph.
Leg 5: Distance2.500Time19:25.40Pace7:46.16ZoneEasy Miles
With Benjamin and Stephen.
Leg 6: Distance1.000Time8:12.50Pace8:12.50ZoneEasy Miles
With Stephen, and Mary.
Leg 7: Distance0.500Time3:45.50Pace7:31.00ZoneEasy Miles
With Benjamin and Stephen.

Brown Crocs 4 Miles: 12.04

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

Comments(1)

Wed, Jun 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.80	0.00	0.00	1.24	12.04

Fast Running Friend Workout - 2021-06-16 08:04:44
Workout Totals: Distance12.040Time1:35:52.20Pace7:57.76
12 total. Stephen and Matthew attempted a mile time trial, but just did not have it. Matthew at least did 2x800 in 3:01 and 3:00, then a PR in the 400 - 76.3. Stephen could not keep up with him on any of the intervals. William did the 800s, and then fell back on the 400. Easy runs for everybody else. Benjamin did his mile pickup I think in 4:52.
Leg 1: Distance1.050Time9:05.70Pace8:39.71ZoneEasy Miles
Warm-up.
Leg 2: Distance0.496Time3:01.60Pace6:06.13ZoneVO2 Max Miles
With Matthew - 800.
Leg 3: Distance0.500Time4:57.40Pace9:54.80ZoneEasy Miles
Recovery.
Leg 4: Distance0.496Time3:00.70Pace6:04.31ZoneVO2 Max Miles
800 with Matthew.
Leg 5: Distance0.250Time2:27.30Pace9:49.20ZoneEasy Miles
Recovery.
Leg 6: Distance0.248Time1:16.30Pace5:07.66ZoneVO2 Max Miles
400 with Matthew.
Leg 7: Distance1.000Time8:48.40Pace8:48.40ZoneEasy Miles
Back to the house.
Leg 8: Distance4.000Time30:44.00Pace7:41.00ZoneEasy Miles
With Joseph.
Leg 9: Distance1.000Time9:14.50Pace9:14.50ZoneEasy Miles
With Bella and Benjamin.
Leg 10: Distance3.000Time23:16.30Pace7:45.43ZoneEasy Miles
With Benjamin and Joseph.

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, Jun 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 - 2021-06-17 08:17:52
Workout Totals: Distance12.000Time1:34:31.80Pace7:52.65
12 total, easy runs. Jacob did 2 down the Canyon in 11:40 in the middle of 8 splits 5:56, 5:34.
Leg 1: Distance8.000Time1:02:38.20Pace7:49.77ZoneEasy Miles
With Joseph, part with Benjamin, William and Matthew.
Leg 2: Distance4.000Time31:53.60Pace7:58.40ZoneEasy Miles
With Stephen.

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, Jun 18, 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 - 2021-06-18 09:04:27
Workout Totals: Distance12.000Time1:33:54.40Pace7:49.53
12 total. Did a mile down the canyon in 5:55 with Joseph, Jacob, and William. Benjamin did it in 4:38. Easy runs otherwise.
Leg 1: Distance8.000Time1:01:49.50Pace7:43.69
With Jacob, part with Benjamin, Joseph, and Willim.
Split 1:Distance3.050Time24:12.10Pace7:56.10ZoneEasy Miles Cumilative:Distance3.050Time24:12.10Pace7:56.10
Split 2:Distance1.000Time5:55.20Pace5:55.20ZoneThreshold Miles Cumilative:Distance4.050Time30:07.30Pace7:26.25
Split 3:Distance3.950Time31:42.20Pace8:01.57ZoneEasy Miles Cumilative:Distance8.000Time1:01:49.50Pace7:43.69

Leg 2: Distance1.000Time8:28.40Pace8:28.40ZoneEasy Miles
With Stephen, Matthew and Mary.
Leg 3: Distance3.000Time23:36.50Pace7:52.17ZoneEasy Miles
With Stephen and Matthew.

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, Jun 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

Fast Running Friend Workout - 2021-06-19 07:54:57
Workout Totals: Distance16.000Time2:00:28.20Pace7:31.76
16 total. Did a 5 mile tempo down the canyon with Chad and Jacob. I got 29:44. Chad was a second faster. Jacob was with us at 4, then picked it up to 80 seconds for the next quarter, and then I think that ran him out of muscle glycogen because all of a sudden his quads started hurting and he could not move. He ended up with 29:49. Benjamin did 4x1 mile down the canyon with 0.25 recovery between the first 3, and 0.5 recovery before the last one (he had to run further to get a drink), all in the 4:37-4:39 range, and his usual total of 16 for Saturday. Easy Saturday runs for everybody else.
Leg 1: Distance2.480Time20:25.40Pace8:14.11ZoneEasy Miles
Warm-up with Chad and Jacob.
Leg 2: Distance5.000Time29:44.00Pace5:56.80ZoneThreshold Miles
5 mile tempo down the canyon with Chad and Jacob.
Leg 3: Distance2.020Time16:40.90Pace8:15.50ZoneEasy Miles
To the house.
Leg 4: Distance6.500Time53:37.90Pace8:15.06ZoneEasy Miles
With Chad and William, part with Stephen and Matthew.

Brown Crocs 4 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
66.84	0.00	6.00	3.24	76.08

Brown Crocs 4 Miles: 76.08

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

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