Breaking the Wall

Week starting Jul 09, 2023

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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
66.86	2.00	7.98	0.75	77.59

Kimisant Black Clogs Miles: 77.59

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

Sun, Jul 09, 2023

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 as usual. Our local ward, then the Russian-speaking branch.

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

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Mon, Jul 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.99	0.00	12.05

Fast Running Friend Workout - 2023-07-10 08:36:30
Workout Totals: Distance12.052Time1:36:34.60Pace8:00.80
12 total. Easy pace, mostly. Mary and Bella did a relay 4x400 alternating legs.
Leg 1: Distance10.000Time1:18:40.90Pace7:52.09ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.060Time11:25.50Pace10:46.70ZoneEasy Miles
To the track with Mary, Bella, and Leigha.
Leg 3: Distance0.496Time3:12.20Pace6:27.50
Mary and Bella relay, stage 1.
Split 1:Distance0.248Time1:37.70Pace6:33.95ZoneThreshold Miles Cumilative:Distance0.248Time1:37.70Pace6:33.95
Split 2:Distance0.248Time1:34.50Pace6:21.05ZoneThreshold Miles Cumilative:Distance0.496Time3:12.20Pace6:27.50
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.496Time3:12.20Pace6:27.50

Leg 4: Distance0.496Time3:16.00Pace6:35.16
Mary and Bella realy, stage 2.
Split 1:Distance0.248Time1:40.40Pace6:44.84ZoneThreshold Miles Cumilative:Distance0.248Time1:40.40Pace6:44.84
Split 2:Distance0.248Time1:35.60Pace6:25.48ZoneThreshold Miles Cumilative:Distance0.496Time3:16.00Pace6:35.16

Kimisant Black Clogs Miles: 12.05

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

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Tue, Jul 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	0.00	2.25	0.00	12.14

Fast Running Friend Workout - 2023-07-11 08:09:47
Workout Totals: Distance12.140Time1:38:41.90Pace8:07.80
12 total. Did 3x0.75 with Bonnie - 4:23,4:26,4:26. Joseph and Jacob did the workout as well. Jacob did 3:45, 3:45, 3:45. Joseph was a bit slower on the last one - 3:51.
Leg 1: Distance1.000Time7:47.00Pace7:47.00ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance0.480Time4:18.70Pace8:58.96ZoneEasy Miles
Warm-up with Joseph, Jacob, Matthew, William, and Bonnie.
Leg 3: Distance2.500Time16:05.60Pace6:26.24
Workout with Bonnie.
Split 1:Distance0.750Time4:23.10Pace5:50.80ZoneThreshold Miles Cumilative:Distance0.750Time4:23.10Pace5:50.80
Split 2:Distance0.125Time1:17.20Pace10:17.60ZoneEasy Miles Cumilative:Distance0.875Time5:40.30Pace6:28.91
Split 3:Distance0.750Time4:26.10Pace5:54.80ZoneThreshold Miles Cumilative:Distance1.625Time10:06.40Pace6:13.17
Split 4:Distance0.125Time1:32.50Pace12:20.00ZoneEasy Miles Cumilative:Distance1.750Time11:38.90Pace6:39.37
Split 5:Distance0.750Time4:26.70Pace5:55.60ZoneThreshold Miles Cumilative:Distance2.500Time16:05.60Pace6:26.24

Leg 4: Distance6.020Time49:34.00Pace8:14.02ZoneEasy Miles
Distance.
Leg 5: Distance1.070Time11:32.30Pace10:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.070Time9:24.30Pace8:47.38ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.14

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

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Wed, Jul 12, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	0.00	2.25	0.00	12.14

Fast Running Friend Workout - 2023-07-12 08:55:42
Workout Totals: Distance12.140Time1:38:34.80Pace8:07.22
12 total. Did 3x0.75 with Matthew (0.125 recovery) 4:20, 4:1, 4:26. He is starting to hold the pace better.
Leg 1: Distance0.980Time8:31.80Pace8:42.24ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:59.20Pace6:23.68
3x0.75 with Matthew.
Split 1:Distance0.750Time4:20.50Pace5:47.33ZoneThreshold Miles Cumilative:Distance0.750Time4:20.50Pace5:47.33
Split 2:Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles Cumilative:Distance0.875Time5:40.00Pace6:28.57
Split 3:Distance0.750Time4:21.50Pace5:48.67ZoneThreshold Miles Cumilative:Distance1.625Time10:01.50Pace6:10.15
Split 4:Distance0.125Time1:30.80Pace12:06.40ZoneEasy Miles Cumilative:Distance1.750Time11:32.30Pace6:35.60
Split 5:Distance0.750Time4:26.90Pace5:55.87ZoneThreshold Miles Cumilative:Distance2.500Time15:59.20Pace6:23.68

Leg 3: Distance6.520Time53:41.70Pace8:14.13ZoneEasy Miles
More distance.
Leg 4: Distance1.070Time10:55.80Pace10:12.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.070Time9:26.30Pace8:49.25ZoneEasy Miles
With Mary, and Bella.

Kimisant Black Clogs Miles: 12.14

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

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Thu, Jul 13, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	2.00	0.00	0.00	12.06

Fast Running Friend Workout - 2023-07-13 08:33:28
Workout Totals: Distance12.060Time1:38:52.30Pace8:11.90
12 total. Paced Stephen through 2 miles down the canyon in 14:01. He struggled. Easy runs otherwise.
Leg 1: Distance0.980Time8:56.20Pace9:07.14ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time14:01.40Pace7:00.70ZoneMarathon Pace Miles
Stephen's 2 miles down.
Leg 3: Distance7.020Time56:39.70Pace8:04.29ZoneEasy Miles
Part with Stephen and Bonnie, part alone.
Leg 4: Distance2.060Time19:15.00Pace9:20.68ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.06

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

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Fri, Jul 14, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.00	0.99	0.00	13.05

Fast Running Friend Workout - 2023-07-14 08:38:07
Workout Totals: Distance11.060Time1:27:34.50Pace7:55.09
13 total. Mary and Bella did the alternating 4x400 relay, total time 6:21. Mary had 93,95, Bella 95,97.
Leg 1: Distance4.000Time30:48.50Pace7:42.12ZoneEasy Miles
With Matthew, I think part with Joseph and Jacob.
Leg 2: Distance6.000Time47:41.80Pace7:56.97ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance1.060Time9:04.20Pace8:33.40ZoneEasy Miles
Warm-up with Mary and Bella.
Leg 4: Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Fast Running Friend Workout - 2023-07-14 21:38:09
Workout Totals: Distance1.992Time15:33.50Pace7:48.62

Leg 1: Distance0.992Time6:21.20Pace6:24.27
4x400 pacing Mary and Bella with Bonnie.
Split 1:Distance0.248Time1:35.10Pace6:23.47ZoneThreshold Miles Cumilative:Distance0.248Time1:35.10Pace6:23.47
Bella.
Split 2:Distance0.248Time1:33.80Pace6:18.23ZoneThreshold Miles Cumilative:Distance0.496Time3:08.90Pace6:20.85
Mary.
Split 3:Distance0.248Time1:37.00Pace6:31.13ZoneThreshold Miles Cumilative:Distance0.744Time4:45.90Pace6:24.27
Bella.
Split 4:Distance0.248Time1:35.30Pace6:24.27ZoneThreshold Miles Cumilative:Distance0.992Time6:21.20Pace6:24.27
Mary.

Leg 2: Distance1.000Time9:12.30Pace9:12.30ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.05

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

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Sat, Jul 15, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.90	0.00	1.50	0.75	16.15

Fast Running Friend Workout - 2023-07-15 08:12:41
Workout Totals: Distance16.150Time2:09:27.10Pace8:00.93
16 total. Did 3x0.75 with Matthew. Joseph and Jacob did the same workout as well. Both were struggling. However, Jacob touched it out and finished it, even though his last interval was 4:00. Joseph stopped in the middle of the second interval. William and Bonnie did the first interval with me and Matthew.
Leg 1: Distance0.980Time8:08.60Pace8:18.57ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:34.30Pace6:13.72
3x0.75 with Matthew. Bonnie did the first one, if I remember right.
Split 1:Distance0.750Time4:15.40Pace5:40.53ZoneVO2 Max Miles Cumilative:Distance0.750Time4:15.40Pace5:40.53
Split 2:Distance0.125Time1:10.10Pace9:20.80ZoneEasy Miles Cumilative:Distance0.875Time5:25.50Pace6:12.00
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles Cumilative:Distance1.625Time9:50.50Pace6:03.38
Split 4:Distance0.125Time1:16.40Pace10:11.20ZoneEasy Miles Cumilative:Distance1.750Time11:06.90Pace6:21.09
Split 5:Distance0.750Time4:27.40Pace5:56.53ZoneThreshold Miles Cumilative:Distance2.500Time15:34.30Pace6:13.72

Leg 3: Distance2.520Time21:03.10Pace8:21.23ZoneEasy Miles
To the house with Matthew.
Leg 4: Distance8.000Time1:03:41.60Pace7:57.70ZoneEasy Miles
Distance.
Leg 5: Distance1.000Time8:43.60Pace8:43.60ZoneEasy Miles
With Mary and Bella.
Leg 6: Distance1.150Time12:15.90Pace10:39.91ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 16.15

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
66.86	2.00	7.98	0.75	77.59

Kimisant Black Clogs Miles: 77.59

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

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