Breaking the Wall

Week starting Jun 25, 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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 60.05 Year: 1638.67
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.070.506.251.0077.82
Kimisant Black Clogs Miles: 77.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.390.500.250.0012.14

Fast Running Friend Workout - 2023-06-26 08:30:17
Workout Totals: Distance12.132Time1:41:42.30Pace8:22.99
12 total. Mary and Bella did a track workout. First 800 - Mary 3:26, Bella 3:31. Matthew paced Mary, I paced Bella. Then Mary ran 1:40 400 by herself, while Bella ran 1:35 with me and Matthew pacing her. Mary learned it is better to be paced - hopefully. Matthew also did 400 in 75.4 alone.
Leg 1:
Distance3.000Time26:36.20Pace8:52.07ZoneEasy Miles
With Bonnie, Stephen, William, and Julia.
Leg 2:
Distance4.578Time36:38.80Pace8:00.30ZoneEasy Miles
With Bonnie to the car shop.
Leg 3:
Distance2.500Time19:39.10Pace7:51.64ZoneEasy Miles
Alone.
Leg 4:
Distance1.060Time11:36.10Pace10:56.70ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha to the track.
Leg 5:
Distance0.496Time3:31.50Pace7:06.41ZoneMarathon Pace Miles
Pacing Bella.
Leg 6:
Distance0.250Time2:04.90Pace8:19.60ZoneEasy Miles
With Bella.
Leg 7:
Distance0.248Time1:35.70Pace6:25.89ZoneThreshold Miles
Pacing Bella.

Kimisant Black Clogs Miles: 12.13
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-06-27 08:12:51
Workout Totals: Distance12.070Time1:36:51.30Pace8:01.47
12 total. Paced Bonnie through 2 miles in 12:17. Jacob ran 10:26 (5:00, 5:26). Joseph ran the first mile with him and kicked, finished in around 4:58.
Leg 1:
Distance4.230Time33:35.90Pace7:56.57ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2:
Distance2.000Time12:17.00Pace6:08.50ZoneEasy Miles
Pacing Bonnie.
Leg 3:
Distance3.770Time31:17.60Pace8:18.04ZoneEasy Miles
More distance.
Leg 4:
Distance1.070Time10:47.30Pace10:04.95ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time8:53.50Pace8:53.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.070.000.000.0012.07

Fast Running Friend Workout - 2023-06-28 09:22:49
Workout Totals: Distance12.070Time1:37:49.20Pace8:06.26
12 total. Easy pace. More or less usual distances. Stephen and Matthew did 5.
Leg 1:
Distance5.000Time39:53.50Pace7:58.70ZoneEasy Miles
With Stephen, William, and Matthew.
Leg 2:
Distance5.000Time39:14.00Pace7:50.80ZoneEasy Miles
Alone.
Leg 3:
Distance1.070Time10:21.80Pace9:41.12ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.000Time8:19.90Pace8:19.90ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.090.000.001.0012.09

Fast Running Friend Workout - 2023-06-29 08:21:59
Workout Totals: Distance12.090Time1:40:21.00Pace8:18.01
12 total. William, Bonnie, Matthew, and Jacob did a mile time trial down the canyon. Jacob ran 4:44, William 5:23, Bonnie 5:38, Matthew 5:47. Joseph did 0.5 in 2:18 being a rabbit of sorts for Jacob. I paced Bonnie.
Leg 1:
Distance1.250Time10:16.80Pace8:13.44ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:47.10Pace5:47.10
Pacing Matthew and Bonnie.
Split 1:Distance1.000Time5:38.10Pace5:38.10ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:38.10Pace5:38.10
Finished with Bonnie.
Split 2:Distance0.000Time0:09.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance1.000Time5:47.10Pace5:47.10
Matthew's time.
 
Leg 3:
Distance2.270Time20:36.10Pace9:04.54ZoneEasy Miles
With Matthew, Bonnie, and William.
Leg 4:
Distance5.500Time43:52.80Pace7:58.69ZoneEasy Miles
Part with Bonnie, part alone.
Leg 5:
Distance1.070Time10:50.10Pace10:07.57ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6:
Distance1.000Time8:58.10Pace8:58.10ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2023-06-30 08:57:29
Workout Totals: Distance12.100Time1:39:19.10Pace8:12.49
12 total. Easy pace.
Leg 1:
Distance5.000Time39:55.20Pace7:59.04ZoneEasy Miles
With Stephen and Matthew. Do not remember who else we had.
Leg 2:
Distance5.000Time38:47.20Pace7:45.44ZoneEasy Miles
I think I ran this alone.
Leg 3:
Distance1.070Time10:41.70Pace9:59.72ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 4:
Distance1.030Time9:55.00Pace9:37.67ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.350.006.000.0017.35

Fast Running Friend Workout - 2023-07-01 08:18:44
Workout Totals: Distance17.350Time2:12:49.50Pace7:39.34
17+ total. Did 2x3 down the canyon 17:51, 17:34. Bonnie and Matthew ran the first interval with me up - Bonnie made it to 1.25, Matthew made it to 1.5. Bonnie got 12:21 for 2, Matthew around 12:10. Joseph did the first 2 miles of the first interval with me, then closed in 5:16. Jacob closed in 5:10.

On the second interval, Jacob pulled me for the first 2 miles then closed in 5:11.

Benjamin did 16x0.25 in Austin in the 66-68 range. We are figuring while he is there he should do shorter intervals as it is too hot to run longer tempos.
Leg 1:
Distance0.980Time8:01.90Pace8:11.73ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time17:51.00Pace5:57.00ZoneThreshold Miles
First interval.
Leg 3:
Distance3.500Time28:34.50Pace8:09.86ZoneEasy Miles
Recovery.
Leg 4:
Distance3.000Time17:34.30Pace5:51.43ZoneThreshold Miles
Second interval.
Leg 5:
Distance3.480Time30:14.50Pace8:41.41ZoneEasy Miles
Distance.
Leg 6:
Distance1.320Time11:12.90Pace8:29.77ZoneEasy Miles
To Cries of Freedom.
Leg 7:
Distance1.070Time10:43.90Pace10:01.78ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 17.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.070.506.251.0077.82
Kimisant Black Clogs Miles: 77.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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