Breaking the Wall

Week starting Jul 04, 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
68.15	0.16	7.00	1.75	77.06

Brown Crocs 4 Miles: 77.06

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

Sun, Jul 04, 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. Fast Sunday.

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

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Mon, Jul 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.15	0.16	0.00	0.00	12.31

Fast Running Friend Workout - 2021-07-05 08:44:50
Workout Totals: Distance12.310Time1:35:50.00Pace7:47.10
12 total, easy runs, usual distances. Benjamin took it easy today, his legs were a bit sore after the race. Sarah did the 0.155 uphill stretch in 1:07 repeating her best and running the fastest time of the year.
Leg 1: Distance4.000Time31:23.00Pace7:50.75ZoneEasy Miles
With Joseph and Jacob, part with Benjamin.
Leg 2: Distance0.155Time1:05.50Pace7:02.58ZoneEasy Miles
Down to meet Sarah.
Leg 3: Distance0.155Time1:07.50Pace7:15.48ZoneMarathon Pace Miles
Uphill interval with Sarah.
Leg 4: Distance4.000Time32:19.00Pace8:04.75ZoneEasy Miles
With Benjamin, Joseph, Jacob, William, Jacob, and Matthew. Part with Stephen, I think.
Leg 5: Distance0.200Time1:36.50Pace8:02.50ZoneEasy Miles
Alone.
Leg 6: Distance3.800Time28:18.50Pace7:26.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.31

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

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Tue, Jul 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	2.00	0.25	12.75

Fast Running Friend Workout - 2021-07-06 08:49:09
Workout Totals: Distance12.750Time1:41:12.90Pace7:56.31
Total of almost 13. Did our character building workout with Joseph, Jacob, and William. It went better than last time. The workout was 1 mile up, 0.28 recovery, 1 down, 0.25 recovery, 0.25 down. Times: Jacob 5:39, 5:25, 68 Joseph 6:00, 5:55, 65 William 6:29, 6:02, 79 I paced William. Matthew did easy 4, Stephen still had a problem with his heel, did only 2 miles. Benjamin did his usual mile pickup, I think 4:46.
Leg 1: Distance7.000Time55:23.10Pace7:54.73
With Joseph, Jacob, and William. Part with Stephen and Matthew.
Split 1:Distance2.270Time18:15.60Pace8:02.64ZoneEasy Miles Cumilative:Distance2.270Time18:15.60Pace8:02.64
Split 2:Distance1.000Time6:29.60Pace6:29.60ZoneThreshold Miles Cumilative:Distance3.270Time24:45.20Pace7:34.19
Split 3:Distance0.280Time3:04.90Pace11:00.36ZoneEasy Miles Cumilative:Distance3.550Time27:50.10Pace7:50.45
Split 4:Distance1.000Time6:02.70Pace6:02.70ZoneThreshold Miles Cumilative:Distance4.550Time33:52.80Pace7:26.77
Split 5:Distance0.250Time2:43.90Pace10:55.60ZoneEasy Miles Cumilative:Distance4.800Time36:36.70Pace7:37.65
Split 6:Distance0.250Time1:19.50Pace5:18.00ZoneVO2 Max Miles Cumilative:Distance5.050Time37:56.20Pace7:30.73
Split 7:Distance1.950Time17:26.90Pace8:56.87ZoneEasy Miles Cumilative:Distance7.000Time55:23.10Pace7:54.73

Leg 2: Distance1.000Time8:21.50Pace8:21.50ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance4.750Time37:28.30Pace7:53.33ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.75

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

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Wed, Jul 07, 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 - 2021-07-07 08:22:17
Workout Totals: Distance12.000Time1:37:31.60Pace8:07.63
12 total, easy runs. Stephen ran just 2 miles because of his foot. Took him to therapy at Provo Fyzical. Riley though the problem was in the scar tissue build-up in the heel pad. We need to keep scraping and massaging it to break it up. Benjamin did 2x3 down, 14:45, 14:47.
Leg 1: Distance4.000Time32:13.30Pace8:03.32ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.
Leg 2: Distance4.000Time32:08.90Pace8:02.23ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance3.000Time25:42.50Pace8:34.17ZoneEasy Miles
With Julia, part with Stephen.
Leg 4: Distance1.000Time7:26.90Pace7:26.90ZoneEasy Miles
Alone.

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, Jul 08, 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 - 2021-07-08 08:32:17
Workout Totals: Distance8.000Time1:03:13.40Pace7:54.18
Total of 12. Joseph and Jacob did 6, tapering for the regionals tomorrow. I did a mile pickup down, got 5:28, and it did not feel hard. Was happy about that. Benjamin did 4:46.
Leg 1: Distance8.000Time1:03:13.40Pace7:54.18
With Benjamin, Joseph, and Jacob.
Split 1:Distance5.620Time45:32.60Pace8:06.23ZoneEasy Miles Cumilative:Distance5.620Time45:32.60Pace8:06.23
Split 2:Distance1.000Time5:28.90Pace5:28.90ZoneVO2 Max Miles Cumilative:Distance6.620Time51:01.50Pace7:42.46
Split 3:Distance1.380Time12:11.90Pace8:50.36ZoneEasy Miles Cumilative:Distance8.000Time1:03:13.40Pace7:54.18

Fast Running Friend Workout - 2021-07-08 21:38:46
Workout Totals: Distance4.000Time29:58.00Pace7:29.50

Leg 1: Distance4.000Time29:58.00Pace7:29.50ZoneEasy 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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Fri, Jul 09, 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 - 2021-07-09 08:29:23
Workout Totals: Distance9.000Time1:09:08.30Pace7:40.92
12 total. Did a 0.5 interval down the canyon in 2:32, first 0.25 with Benjamin, the rest at my own pace. Benjamin ran 4:47 for his pickup. I thought after the mile yesterday that I would break 2:30 on this pickup, but could not quite do it. What is strange is that 4:48 pace feels very good for the first 300 meters or so, and then all of a sudden I cannot do it, but it does not feel like 800 used to feel - legs burning, breathing out of control, etc. I just cannot move my legs any faster. The kids raced 3000 in the USATF regionals. The temperature was 93F Results: Jacob 10:15 Joseph 10:43 William 12:10 Stephen 15:02 (wobbled on his hurting foot)
Leg 1: Distance9.000Time1:09:08.30Pace7:40.92
With Benjamin.
Split 1:Distance7.020Time54:45.20Pace7:47.98ZoneEasy Miles Cumilative:Distance7.020Time54:45.20Pace7:47.98
Split 2:Distance0.500Time2:32.20Pace5:04.40ZoneVO2 Max Miles Cumilative:Distance7.520Time57:17.40Pace7:37.10
Split 3:Distance1.480Time11:50.90Pace8:00.34ZoneEasy Miles Cumilative:Distance9.000Time1:09:08.30Pace7:40.92

Fast Running Friend Workout - 2021-07-09 21:49:36
Workout Totals: Distance3.000Time25:20.10Pace8:26.70

Leg 1: Distance3.000Time25:20.10Pace8:26.70ZoneEasy 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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Sat, Jul 10, 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 - 2021-07-10 07:51:12
Workout Totals: Distance16.000Time1:57:40.30Pace7:21.27
16 total. Did a 5 mile tempo down the canyon with Chad in 29:36. He dropped me in the last quarter, and ended up with about 29:30. My splits were 5:59, 5:56, 5:55, 5:59, 5:47. Benjamin did 6 miles down the canyon in 29:53 with a negative split 5:09, 4:58, 5:02, 4:55, 4:53, 4:56, and a total of 18.5 for the run. Matthew raced the 800 in the USATF regionals and got 2:48.66 on my watch, we still do not have the official results, but it could be a PR (faster than 2:49.01).
Leg 1: Distance2.480Time20:25.10Pace8:13.99ZoneEasy Miles
With Chad.
Leg 2: Distance5.000Time29:36.30Pace5:55.26ZoneThreshold Miles
With Chad.
Leg 3: Distance2.020Time16:31.80Pace8:10.99ZoneEasy Miles
With Chad and Benjamin.
Leg 4: Distance6.500Time51:07.10Pace7:51.86ZoneEasy Miles
With Chad, Benjamin, Joseph, and Jacob, part with William.

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
68.15	0.16	7.00	1.75	77.06

Brown Crocs 4 Miles: 77.06

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

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