Breaking the Wall

Week starting Jul 30, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.31	Year:	3105.12
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
69.03	1.50	0.25	2.40	73.18

Kimisant Black Clogs Miles: 12.00	Black Crocs 2023 Miles: 61.18

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

Sun, Jul 30, 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 Boise.

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

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Mon, Jul 31, 2023

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 - 2023-07-31 08:27:28
Workout Totals: Distance12.000Time1:33:49.60Pace7:49.13
12 total. Easy runs. 10 in Boise, 2 at home.
Leg 1: Distance4.000Time31:49.90Pace7:57.48ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.000Time15:47.90Pace7:53.95ZoneEasy Miles
With Jacob, Joseph, William, and Bonnie.
Leg 3: Distance4.000Time30:42.10Pace7:40.52ZoneEasy Miles
With Jacob and Bonnie.
Leg 4: Distance2.000Time15:29.70Pace7:44.85ZoneEasy Miles
Alone.

Kimisant Black Clogs Miles: 12.00

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

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Tue, Aug 01, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2023-08-01 09:10:27
Workout Totals: Distance11.000Time1:25:42.20Pace7:47.47
11 total. Easy pace.
Leg 1: Distance4.000Time31:53.30Pace7:58.32ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time45:02.60Pace7:30.43ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
With Mary.

Black Crocs 2023 Miles: 11.00

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

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Wed, Aug 02, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.62	0.25	1.12	12.05

Fast Running Friend Workout - 2023-08-02 09:33:35
Workout Totals: Distance12.060Time1:36:54.80Pace8:02.16
12 total. Did a 2 mile fartlek down the canyon with Matthew in 12:13 alternating target of 86 and 94. We missed the target by a lot in recoveries, but were somewhat close on the fast intervals. Last 0.125 we kicked hard - 35.6. Jacob did the workout as well, I think he got 10:35 if I remember right.
Leg 1: Distance0.980Time8:07.10Pace8:17.04ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:13.50Pace6:06.75
Fartlek with Matthew.
Split 1:Distance0.250Time1:27.70Pace5:50.80ZoneVO2 Max Miles Cumilative:Distance0.250Time1:27.70Pace5:50.80
Split 2:Distance0.250Time1:35.50Pace6:22.00ZoneThreshold Miles Cumilative:Distance0.500Time3:03.20Pace6:06.40
Split 3:Distance0.250Time1:25.10Pace5:40.40ZoneVO2 Max Miles Cumilative:Distance0.750Time4:28.30Pace5:57.73
Split 4:Distance0.250Time1:39.60Pace6:38.40ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:07.90Pace6:07.90
Split 5:Distance0.250Time1:28.50Pace5:54.00ZoneVO2 Max Miles Cumilative:Distance1.250Time7:36.40Pace6:05.12
Split 6:Distance0.250Time1:41.40Pace6:45.60ZoneMarathon Pace Miles Cumilative:Distance1.500Time9:17.80Pace6:11.87
Split 7:Distance0.250Time1:28.00Pace5:52.00ZoneVO2 Max Miles Cumilative:Distance1.750Time10:45.80Pace6:09.03
Split 8:Distance0.125Time0:52.10Pace6:56.80ZoneMarathon Pace Miles Cumilative:Distance1.875Time11:37.90Pace6:12.21
Split 9:Distance0.125Time0:35.60Pace4:44.80ZoneVO2 Max Miles Cumilative:Distance2.000Time12:13.50Pace6:06.75

Leg 3: Distance7.020Time55:41.90Pace7:56.05ZoneEasy Miles
More distance, part with the kids, part alone.
Leg 4: Distance2.060Time20:52.30Pace10:07.91ZoneEasy Miles
With Mary and Bella, part with Leigha.

Black Crocs 2023 Miles: 12.06

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

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Thu, Aug 03, 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 - 2023-08-03 08:59:24
Workout Totals: Distance12.060Time1:38:44.40Pace8:11.24
12 total. Easy runs.
Leg 1: Distance4.000Time31:33.90Pace7:53.48ZoneEasy Miles
With Stephen and Matthew. Do not remember if we had anybody else.
Leg 2: Distance6.000Time46:48.60Pace7:48.10ZoneEasy Miles
Alone.
Leg 3: Distance2.060Time20:21.90Pace9:53.16ZoneEasy Miles
With Mary, Bella, and Leigha (part).

Black Crocs 2023 Miles: 12.06

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

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Fri, Aug 04, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2023-08-04 08:15:33
Workout Totals: Distance12.000Time1:34:57.50Pace7:54.79
12 total. Did a pickup on the hill with Matthew in 53.8. Easy pace otherwise.
Leg 1: Distance4.000Time33:08.30Pace8:17.07
With Stephen and Matthew.
Split 1:Distance3.845Time32:14.50Pace8:23.12ZoneEasy Miles Cumilative:Distance3.845Time32:14.50Pace8:23.12
Split 2:Distance0.155Time0:53.80Pace5:47.10ZoneVO2 Max Miles Cumilative:Distance4.000Time33:08.30Pace8:17.07

Leg 2: Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Bella.
Leg 3: Distance5.000Time37:29.10Pace7:29.82ZoneEasy Miles
Alone.
Leg 4: Distance2.000Time15:37.20Pace7:48.60ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00

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

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Sat, Aug 05, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.06	0.88	0.00	1.12	14.06

Fast Running Friend Workout - 2023-08-05 09:23:34
Workout Totals: Distance14.060Time1:55:08.20Pace8:11.34
14 total. Did a fartlek 2 miles down the canyon with Bonnie and Matthew in 12:06. Jacob did it in 10:41, Joseph in 10:54. Easy runs for other kids. Benjamin did 16x0.25 I think.
Leg 1: Distance1.000Time7:43.60Pace7:43.60ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time8:26.60Pace8:36.94ZoneEasy Miles
Warm-up with the kids.
Leg 3: Distance2.000Time12:06.60Pace6:03.30
Fartlek with Bonnie and Matthew.
Split 1:Distance0.250Time1:25.90Pace5:43.60ZoneVO2 Max Miles Cumilative:Distance0.250Time1:25.90Pace5:43.60
Split 2:Distance0.250Time1:35.60Pace6:22.40ZoneMarathon Pace Miles Cumilative:Distance0.500Time3:01.50Pace6:03.00
Split 3:Distance0.250Time1:22.40Pace5:29.60ZoneVO2 Max Miles Cumilative:Distance0.750Time4:23.90Pace5:51.87
Split 4:Distance0.250Time1:38.40Pace6:33.60ZoneMarathon Pace Miles Cumilative:Distance1.000Time6:02.30Pace6:02.30
Split 5:Distance0.250Time1:27.40Pace5:49.60ZoneVO2 Max Miles Cumilative:Distance1.250Time7:29.70Pace5:59.76
Split 6:Distance0.250Time1:39.90Pace6:39.60ZoneMarathon Pace Miles Cumilative:Distance1.500Time9:09.60Pace6:06.40
Split 7:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles Cumilative:Distance1.750Time10:37.80Pace6:04.46
Split 8:Distance0.125Time0:53.90Pace7:11.20ZoneMarathon Pace Miles Cumilative:Distance1.875Time11:31.70Pace6:08.91
Split 9:Distance0.125Time0:34.90Pace4:39.20ZoneVO2 Max Miles Cumilative:Distance2.000Time12:06.60Pace6:03.30

Leg 4: Distance8.020Time1:07:13.60Pace8:22.94ZoneEasy Miles
Distance.
Leg 5: Distance2.060Time19:37.80Pace9:31.75ZoneEasy Miles
With Mary, Bella, and Leigha.

Black Crocs 2023 Miles: 14.06

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
69.03	1.50	0.25	2.40	73.18

Kimisant Black Clogs Miles: 12.00	Black Crocs 2023 Miles: 61.18

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

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