Breaking the Wall

Week starting Jul 16, 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:	882.94
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
66.12	0.99	4.06	6.96	78.13

Kimisant Black Clogs Miles: 78.14

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

Sun, Jul 16, 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, English 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 17, 2023

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

Fast Running Friend Workout - 2023-07-17 08:19:21
Workout Totals: Distance12.060Time1:39:50.80Pace8:16.75
12 total. Easy pace.
Leg 1: Distance4.000Time31:00.50Pace7:45.12ZoneEasy Miles
With Matthew, part with Joseph and Jacob.
Leg 2: Distance6.000Time47:38.70Pace7:56.45ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance2.060Time21:11.60Pace10:17.28ZoneEasy 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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Tue, Jul 18, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.83	0.00	2.25	0.00	12.08

Fast Running Friend Workout - 2023-07-18 08:21:44
Workout Totals: Distance12.084Time1:38:22.40Pace8:08.45
12 total. Did 3x0.75 down the canyon with Matthew - 4:16, 4:25, 4:24. This was his best workout so far for the finish. Bonnie did the first interval with us, then 4:35, 4:40. Joseph and Jacob did 3:41, 3:45, 3:47 if I remember right.
Leg 1: Distance1.004Time8:01.90Pace7:59.98ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:53.60Pace6:21.44
3x0.75 workout.
Split 1:Distance0.750Time4:16.70Pace5:42.27ZoneThreshold Miles Cumilative:Distance0.750Time4:16.70Pace5:42.27
Split 2:Distance0.125Time1:23.00Pace11:04.00ZoneEasy Miles Cumilative:Distance0.875Time5:39.70Pace6:28.23
Split 3:Distance0.750Time4:25.00Pace5:53.33ZoneThreshold Miles Cumilative:Distance1.625Time10:04.70Pace6:12.12
Split 4:Distance0.125Time1:24.40Pace11:15.20ZoneEasy Miles Cumilative:Distance1.750Time11:29.10Pace6:33.77
Split 5:Distance0.750Time4:24.50Pace5:52.67ZoneThreshold Miles Cumilative:Distance2.500Time15:53.60Pace6:21.44

Leg 3: Distance2.520Time22:09.90Pace8:47.74ZoneEasy Miles
With Matthew.
Leg 4: Distance4.000Time31:36.80Pace7:54.20ZoneEasy Miles
Part with William, part alone.
Leg 5: Distance2.060Time20:40.20Pace10:02.04ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 12.08

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

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Wed, Jul 19, 2023

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

Fast Running Friend Workout - 2023-07-19 08:11:53
Workout Totals: Distance12.140Time1:38:34.60Pace8:07.20
12 total. Easy pace.
Leg 1: Distance4.000Time31:24.20Pace7:51.05ZoneEasy Miles
With Matthew.
Leg 2: Distance6.000Time46:01.20Pace7:40.20ZoneEasy Miles
Part with Stephen, part alone.
Leg 3: Distance1.070Time11:24.90Pace10:40.09ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.070Time9:44.30Pace9:06.07ZoneEasy 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 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.79	0.99	1.50	0.75	13.03

Fast Running Friend Workout - 2023-07-20 08:23:22
Workout Totals: Distance13.032Time1:45:02.60Pace8:03.62
13 total. Did 3x0.75 workout. 4:21, 4:23, 4:13. First one with Bonnie. Last two with Joseph. Bonnie ran the first half of the second interval, started falling back and finished in 4:32. Joseph did the first one in 3:34, then the last 2 with me. Jacob did 3:38, 3:43, 3:51. Mary and Bella did the relay. It was very late - 10 pm by the time we started, so they were having some difficulty. Bella was not ready to run the second leg when Mary was done, so I had Mary run another lap, which she was not too happy about. Bella was OK on the last lap. We ended up with 6:55 for 1600 with 1:44, 3:29, 1:41.
Leg 1: Distance0.980Time8:03.30Pace8:13.16ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time15:26.20Pace6:10.48
Workout.
Split 1:Distance0.750Time4:21.30Pace5:48.40ZoneThreshold Miles Cumilative:Distance0.750Time4:21.30Pace5:48.40
Split 2:Distance0.125Time1:11.60Pace9:32.80ZoneEasy Miles Cumilative:Distance0.875Time5:32.90Pace6:20.46
Split 3:Distance0.750Time4:23.60Pace5:51.47ZoneThreshold Miles Cumilative:Distance1.625Time9:56.50Pace6:07.08
Split 4:Distance0.125Time1:16.30Pace10:10.40ZoneEasy Miles Cumilative:Distance1.750Time11:12.80Pace6:24.46
Split 5:Distance0.750Time4:13.40Pace5:37.87ZoneVO2 Max Miles Cumilative:Distance2.500Time15:26.20Pace6:10.48

Leg 3: Distance6.480Time51:02.00Pace7:52.53ZoneEasy Miles
Distance.
Leg 4: Distance0.930Time10:37.50Pace11:25.48ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance0.992Time6:55.40Pace6:58.75
Mary and Bella 400, 800, 400 relay.
Split 1:Distance0.248Time1:44.10Pace6:59.76ZoneMarathon Pace Miles Cumilative:Distance0.248Time1:44.10Pace6:59.76
Split 2:Distance0.496Time3:29.90Pace7:03.19ZoneMarathon Pace Miles Cumilative:Distance0.744Time5:14.00Pace7:02.04
Split 3:Distance0.248Time1:41.40Pace6:48.87ZoneMarathon Pace Miles Cumilative:Distance0.992Time6:55.40Pace6:58.75

Leg 6: Distance1.150Time12:58.20Pace11:16.70ZoneEasy Miles
With Mary and Bella, part with Leigha.

Kimisant Black Clogs Miles: 13.03

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

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Fri, Jul 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.83	0.00	0.31	0.00	12.14

Fast Running Friend Workout - 2023-07-21 08:31:27
Workout Totals: Distance12.140Time1:38:46.70Pace8:08.20
12 total. Easy runs, mostly. Did a pickup to catch up to Joseph and Jacob.
Leg 1: Distance10.000Time1:18:11.60Pace7:49.16
Part with the kids, part alone.
Split 1:Distance4.730Time37:23.10Pace7:54.23ZoneEasy Miles Cumilative:Distance4.730Time37:23.10Pace7:54.23
Split 2:Distance0.312Time1:50.60Pace5:54.49ZoneThreshold Miles Cumilative:Distance5.042Time39:13.70Pace7:46.82
Split 3:Distance4.958Time38:57.90Pace7:51.54ZoneEasy Miles Cumilative:Distance10.000Time1:18:11.60Pace7:49.16

Leg 2: Distance1.070Time10:55.40Pace10:12.52ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.070Time9:39.70Pace9:01.78ZoneEasy 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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Sat, Jul 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.47	0.00	0.00	6.21	16.68

Fast Running Friend Workout - 2023-07-22 06:26:55
Workout Totals: Distance16.686Time2:07:48.60Pace7:39.58
Steel Days 10K, 38:55, 8th overall, 4th master, 1st grandmaster. The kids for the most part had the assignment to run at a slower pace and then run hard from the 5 mile mark to the finish. Jacob and Joseph paced me to 5 then took off. Jacob got 37:59, Joseph 38:20. My splits by the official marks were 6:09, 6:14, 6:37 (first three miles uphill with increasing grade), 6:09, 6:03, and 7:53 for the remainder, which I think was either long, or the first 5 miles a bit short. William, Stephen, Matthew, and Bonnie ran together for the first 5 miles. Stephen was struggling with a number of things lately, so 8:00 pace on a hilly course was challenge for him. Plus he stopped to go the bathroom and who knows how much he lost. After the first 5 miles, the rest of the kids ran a faster pace to the finish. William got 48:17, Matthew 48:39, Stephen 50:39. Bonnie was somewhere near Matthew. I was happy with the result as the course had some serious elevation gain in the first 3 miles.
Leg 1: Distance2.000Time16:59.50Pace8:29.75ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time38:55.30Pace6:15.81ZoneVO2 Max Miles
Race.
Leg 3: Distance1.332Time10:39.40Pace8:00.03ZoneEasy Miles
Cool down.
Leg 4: Distance5.000Time39:37.50Pace7:55.50ZoneEasy Miles
More distance.
Leg 5: Distance1.070Time11:24.10Pace10:39.35ZoneEasy Miles
With Leigha, Mary, and Bella.
Leg 6: Distance1.070Time10:12.80Pace9:32.71ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.69

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
66.12	0.99	4.06	6.96	78.13

Kimisant Black Clogs Miles: 78.14

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

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