Breaking the Wall

Week starting Jun 20, 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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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
67.35	0.00	6.00	2.75	76.10

Brown Crocs 4 Miles: 76.10

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

Sun, Jun 20, 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.

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

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Mon, Jun 21, 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 - 2021-06-21 08:55:43
Workout Totals: Distance12.000Time1:31:56.80Pace7:39.73
12 total. Easy pace, usual distances for the kids. Benjamin did his usual mile pickup down the canyon. We upped his target for the daily mile pickup to 4:48 from 5:00, now that 5:00 is almost his actual half marathon race pace. Now the dream pace is 4:48, so we dream about it on easy days.
Leg 1: Distance8.000Time59:31.70Pace7:26.46ZoneEasy Miles
With Jacob, part Matthew, William and Joseph.
Leg 2: Distance1.000Time8:39.70Pace8:39.70ZoneEasy Miles
With Benjamin, Stephen, and Mary.
Leg 3: Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Benjamin and 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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Tue, Jun 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-06-22 07:54:22
Workout Totals: Distance12.000Time1:35:51.80Pace7:59.32
12 total. Did 4x0.25, 3 up, 1 down with Joseph, Jacob, and William. Jacob did them fast - 74, 69, 71, 62. Joseph ran the second one with him, but otherwise stayed with me and William.
Leg 1: Distance6.000Time47:11.20Pace7:51.87
From the house to the car with Joseph, Jacob, and William. Did 4x0.25, 3 up, 1 down.
Split 1:Distance2.650Time20:50.50Pace7:51.89ZoneEasy Miles Cumilative:Distance2.650Time20:50.50Pace7:51.89
Split 2:Distance0.250Time1:23.50Pace5:34.00ZoneVO2 Max Miles Cumilative:Distance2.900Time22:14.00Pace7:40.00
Split 3:Distance0.845Time7:30.80Pace8:53.49ZoneEasy Miles Cumilative:Distance3.745Time29:44.80Pace7:56.58
Split 4:Distance0.250Time1:26.50Pace5:46.00ZoneVO2 Max Miles Cumilative:Distance3.995Time31:11.30Pace7:48.41
Split 5:Distance1.000Time8:49.70Pace8:49.70ZoneEasy Miles Cumilative:Distance4.995Time40:01.00Pace8:00.68
Split 6:Distance0.250Time1:23.80Pace5:35.20ZoneVO2 Max Miles Cumilative:Distance5.245Time41:24.80Pace7:53.75
Split 7:Distance0.350Time3:09.60Pace9:01.71ZoneEasy Miles Cumilative:Distance5.595Time44:34.40Pace7:58.00
Split 8:Distance0.250Time1:12.90Pace4:51.60ZoneVO2 Max Miles Cumilative:Distance5.845Time45:47.30Pace7:50.03
Split 9:Distance0.155Time1:23.90Pace9:01.29ZoneEasy Miles Cumilative:Distance6.000Time47:11.20Pace7:51.87

Leg 2: Distance2.000Time16:43.90Pace8:21.95ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.000Time31:56.70Pace7:59.18ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00

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

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Wed, Jun 23, 2021

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 - 2021-06-23 08:42:52
Workout Totals: Distance12.000Time1:34:14.80Pace7:51.23
12 total. Easy pace, except for 0.25 in 72 with Benjamin. He did his usual mile pickup in 4:47. The younger boys ran reduced mileage tapering for the race tomorrow.
Leg 1: Distance9.000Time1:08:24.20Pace7:36.02
With Benjamin.
Split 1:Distance5.730Time43:45.00Pace7:38.12ZoneEasy Miles Cumilative:Distance5.730Time43:45.00Pace7:38.12
Split 2:Distance0.250Time1:12.40Pace4:49.60ZoneVO2 Max Miles Cumilative:Distance5.980Time44:57.40Pace7:31.07
Split 3:Distance3.020Time23:26.80Pace7:45.83ZoneEasy Miles Cumilative:Distance9.000Time1:08:24.20Pace7:36.02

Leg 2: Distance3.000Time25:50.60Pace8:36.87ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.00

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

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Thu, Jun 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.50	12.00

Fast Running Friend Workout - 2021-06-24 08:52:43
Workout Totals: Distance8.000Time1:01:00.30Pace7:37.54
12 total. Benjamin did his mile pickup in 4:43. I did 0.5 in 2:31.9 down the canyon running the first 0.25 with him in 72, and the remainder at my own pace. The boys were going to race 3000 to day in the AAU qualifier, but it got postponed until tomorrow due to lightening. So they just ran a warm-up in the morning, and a bit extra at night for Joseph, Jacob, and William.
Leg 1: Distance8.000Time1:01:00.30Pace7:37.54
With Benjamin.
Split 1:Distance6.100Time47:41.80Pace7:49.15ZoneEasy Miles Cumilative:Distance6.100Time47:41.80Pace7:49.15
Split 2:Distance0.500Time2:31.90Pace5:03.80ZoneVO2 Max Miles Cumilative:Distance6.600Time50:13.70Pace7:36.62
Split 3:Distance1.400Time10:46.60Pace7:41.86ZoneEasy Miles Cumilative:Distance8.000Time1:01:00.30Pace7:37.54

Fast Running Friend Workout - 2021-06-24 22:05:30
Workout Totals: Distance4.000Time29:53.10Pace7:28.27
With Benjamin.
Leg 1: Distance4.000Time29:53.10Pace7:28.27ZoneEasy Miles

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 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-06-25 05:35:05
Workout Totals: Distance8.000Time58:55.10Pace7:21.89
Total of 12 for me and Benjamin. We did a mile pickup down the canyon. He ran 4:46, I did 5:43. The younger boys raced 3000 + 1500 at the AAU qualifier. The 3000 was first. Results: Jacob 9:58.58 Joseph 10:30.02 William 11:36.31 Stephen 13:38.83 Then an hour later 1500: Jacob 4:38.39 PR Joseph 4:58.03 William 5:29.61 Matthew 5:33.25 PR Stephen 5:36.27 track meet PR Jacob's assignment was to pull Joseph to 2000 in 6:40, and then to try to run 3:10 for the last 1 K. Joseph did not have it and dropped back after the first 1200. Jacob got to 2000 in 6:40 as planned, but then only had 3:18 for the last 1 K, though he did run the last lap in 76. William did his usual "I cannot push myself any harder, you do not know how miserable I am" thing, ran a good first 1600 in 5:54, and then was jogging after that while imagining that he is miserable. He is very imaginative, so if he gets set on the idea that he is miserable, this leads to a complete disaster in running. Stephen, however, managed to outdo him. He imagined enough misery to run 5:11 for the last 1 K and looked like he was going to fall over the entire time. Afterwards I had a talk with both of them. I told Stephen if he kept running like this we were not going to take him to the AAU nationals in Texas. He got the message, and did a lot better in the 1500 fighting all the way to the end and finishing in 5:36. William also was more competitive, and ran 5:29. Matthew did very well running a PR of 5:33.25 which converts to 6:00.1 mile. Jacob also ran a PR which converts to 5:00.7 mile. Joseph had a sub-par day in both distances, I think part of his problem is that he has a hard time motivating himself when he is not winning.
Leg 1: Distance8.000Time58:55.10Pace7:21.89
Split 1:Distance4.730Time36:31.00Pace7:43.21ZoneEasy Miles Cumilative:Distance4.730Time36:31.00Pace7:43.21
Split 2:Distance1.000Time5:43.40Pace5:43.40ZoneVO2 Max Miles Cumilative:Distance5.730Time42:14.40Pace7:22.30
Split 3:Distance2.270Time16:40.70Pace7:20.84ZoneEasy Miles Cumilative:Distance8.000Time58:55.10Pace7:21.89

Fast Running Friend Workout - 2021-06-25 21:51:05
Workout Totals: Distance4.000Time29:46.10Pace7:26.52
4 with Benjamin, Joseph, and Jacob. Part with Stephen, Matthew, and William.
Leg 1: Distance4.000Time29:46.10Pace7:26.52ZoneEasy Miles

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 26, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	6.00	0.00	16.10

Fast Running Friend Workout - 2021-06-26 07:05:19
Workout Totals: Distance16.100Time1:56:52.60Pace7:15.57
16 total. Part alone, part of the warm-up with Benjamin, part of the tempo with Chad, and most of the cool down with Joseph and Jacob. Did a 6 mile tempo. Chad was doing a different route, but we overlapped for the tempo. Unfortunately Chad was not feeling the greatest and could only go to my 4.7 mark. We did a 6:10, then sped up to a bit sub-6:00, then he started losing the power and I stayed with him. When he stopped I was 17 seconds behind the 6:00 guy, but I was able to close it and even get ahead a bit thanks to 5:45 in the last mile. Benjamin did 2x2 down the canyon with long rest, target 9:20, first in 9:21, second in 9:17. I was happy with the result. He said he was limited by his muscle impact resilience, which is what I was expecting. This is a good sign though, as impact resilience improves a lot with mileage, while raw speed/power does not very much.
Leg 1: Distance16.100Time1:56:52.60Pace7:15.57
Split 1:Distance3.400Time26:43.20Pace7:51.53ZoneEasy Miles Cumilative:Distance3.400Time26:43.20Pace7:51.53
Split 2:Distance6.000Time35:58.30Pace5:59.72ZoneThreshold Miles Cumilative:Distance9.400Time1:02:41.50Pace6:40.16
Split 3:Distance6.700Time54:11.10Pace8:05.24ZoneEasy Miles Cumilative:Distance16.100Time1:56:52.60Pace7:15.57

Brown Crocs 4 Miles: 16.10

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
67.35	0.00	6.00	2.75	76.10

Brown Crocs 4 Miles: 76.10

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

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