Breaking the Wall

Week starting Jul 11, 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:	2724.68
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
69.00	0.00	7.00	0.56	76.56

Brown Crocs 4 Miles: 76.50

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

Sun, Jul 11, 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. Nap in the afternoon.

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

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Mon, Jul 12, 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 - 2021-07-12 08:08:37
Workout Totals: Distance8.000Time1:03:42.50Pace7:57.81
12 total, easy pace. Usual distance except for Stephen, who just jogged a mile. His foot is a bit better. Benjamin did his usual mile pickup in 4:46.
Leg 1: Distance4.000Time31:58.60Pace7:59.65ZoneEasy Miles
With Joseph, Jacob, Matthew, and William.
Leg 2: Distance4.000Time31:43.90Pace7:55.98ZoneEasy Miles
With Joseph and Jacob.

Fast Running Friend Workout - 2021-07-12 21:31:35
Workout Totals: Distance4.000Time33:37.20Pace8:24.30

Leg 1: Distance3.000Time25:55.70Pace8:38.57ZoneEasy Miles
With Julia and Benjamin.
Leg 2: Distance1.000Time7:41.50Pace7:41.50ZoneEasy 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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Tue, Jul 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.06	12.06

Fast Running Friend Workout - 2021-07-13 07:44:54
Workout Totals: Distance12.062Time1:37:05.80Pace8:02.99
12 total, easy pace for me. Jacob did our traditional pre-birthday mile time trial. The goal was to break 5:00, and he made it with 4:57.6. We recorded a video, and will publish it shortly. Benjamin paced him. Jacob's opened with 74.6. Then Benjamin being afraid to run Jacob into the ground did not hit the gas hard enough, so the second lap was 75.8. Upon seeing the split, Jacob accelerated, passed Benjamin and accelerated to 16.6. Benjamin took some time to shift gears, and reposition himself in front shortly after the 900 mark. The third lap was 73.3. Jacob was by then starting to pay for his 16.6 acceleration, but toughed it out, and was able to kick in 72.0. Joseph was having some joint pain, so I had him run only 6. Stephen just ran 2 miles, still healing his foot. Otherwise, usual distances.
Leg 1: Distance1.562Time13:57.00Pace8:55.85
Warm-up with Benjamin, Jacob, and Stephen.
Split 1:Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles Cumilative:Distance1.000Time8:44.50Pace8:44.50
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles Cumilative:Distance1.062Time9:02.60Pace8:30.92
Split 3:Distance0.500Time4:54.40Pace9:48.80ZoneEasy Miles Cumilative:Distance1.562Time13:57.00Pace8:55.85

Leg 2: Distance0.500Time4:58.40Pace9:56.80ZoneEasy Miles
With Benjamin and Jacob.
Leg 3: Distance1.000Time8:46.90Pace8:46.90ZoneEasy Miles
Back to the house.
Leg 4: Distance5.000Time39:27.00Pace7:53.40ZoneEasy Miles
With Joseph and William, part with Benjamin, Jacob, and Matthew.
Leg 5: Distance4.000Time29:56.50Pace7:29.12ZoneEasy 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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Wed, Jul 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	2.00	0.00	12.50

Fast Running Friend Workout - 2021-07-14 08:17:39
Workout Totals: Distance12.500Time1:37:23.00Pace7:47.44
Total of 12.5. Matthew and William did a 2 mile tempo run down the canyon. I paced Matthew. He and William were together at the mile (6:00), then William kept the pace and closed with 5:59. Matthew slowed down and ran 6:27. Otherwise, easy runs. Benjamin did his usual pickup in 5:01 as he slept in and caught higher temperatures. Stephen ran 2 miles, still healing his foot.
Leg 1: Distance0.980Time8:09.60Pace8:19.59ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:27.50Pace6:13.75ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.020Time42:19.60Pace8:25.90ZoneEasy Miles
Distance with Joseph and Jacob, part with Matthew.
Leg 4: Distance0.500Time4:53.10Pace9:46.20ZoneEasy Miles
With Bella.
Leg 5: Distance4.000Time29:33.20Pace7:23.30ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.50

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

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Thu, Jul 15, 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 - 2021-07-15 08:52:04
Workout Totals: Distance12.000Time1:33:11.70Pace7:45.98
12 total for me, 16 total for Benjamin. He did 4x2 down the canyon 9:59, 9:58, 9:53, 9:47. Easy runs, usual distances for everybody else, except Stephen is still on reduced mileage.
Leg 1: Distance8.000Time1:03:46.80Pace7:58.35ZoneEasy Miles
With Joseph, and Jacob, part with William and Matthew.
Leg 2: Distance4.000Time29:24.90Pace7:21.23ZoneEasy 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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Fri, Jul 16, 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 - 2021-07-16 08:15:07
Workout Totals: Distance12.000Time1:29:29.70Pace7:27.48
12 total. Did 0.5 down the canyon in 2:27.8, improvement from 2:32 last week. I am thinking this might have come from the jumping lunges I've been doing lately. Benjamin ran 4:45 mile, I think. Easy runs, usual distances for the kids - except for Stephen, but he was able to get through 2 miles.
Leg 1: Distance12.000Time1:29:29.70Pace7:27.48
With Benjamin. part with the younger boys.
Split 1:Distance6.980Time55:25.90Pace7:56.49ZoneEasy Miles Cumilative:Distance6.980Time55:25.90Pace7:56.49
Split 2:Distance0.500Time2:27.80Pace4:55.60ZoneVO2 Max Miles Cumilative:Distance7.480Time57:53.70Pace7:44.40
Split 3:Distance4.520Time31:36.00Pace6:59.47ZoneEasy Miles Cumilative:Distance12.000Time1:29:29.70Pace7:27.48

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 17, 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 - 2021-07-17 07:56:17
Workout Totals: Distance16.000Time1:59:03.60Pace7:26.48
16 total. Did a 5 mile tempo with Chad and Jacob. I got 29:42, Chad struggled in the last half mile, fell back with a quarter to go, and finished 2 seconds back. We went very close to 6:00 on each mile for the first 4 - we were pulling Joseph in the first 3, and William from 1 to 4. Both were able to make it on pace, but with difficulty. William earned 8 dollars. He was getting paid 2 dollars to make it to 2 miles, and then for each quarter his prize multiplied by square root of 2. Benjamin did 2x3 down 14:49, 14:47, and a total of 18 miles. Matthew and Bonnie ran 5. Stephen did 2 miles.
Leg 1: Distance2.480Time20:58.60Pace8:27.50ZoneEasy Miles
Warm-up with Chad, Joseph, and Jacob, part with William and Benjamin.
Leg 2: Distance5.000Time29:42.20Pace5:56.44ZoneThreshold Miles
5 mile tempo with Chad and Jacob, part with Joseph and William.
Leg 3: Distance2.520Time20:44.30Pace8:13.77
Cool-down with Chad, Benjamin, and Jacob.
Split 1:Distance2.520Time20:44.30Pace8:13.77ZoneEasy Miles Cumilative:Distance2.520Time20:44.30Pace8:13.77
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance2.520Time20:44.30Pace8:13.77

Leg 4: Distance6.000Time47:38.50Pace7:56.42ZoneEasy Miles
With Benjamin, part with Chad, Bonnie, 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
69.00	0.00	7.00	0.56	76.56

Brown Crocs 4 Miles: 76.50

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

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