Breaking the Wall

Week starting Aug 08, 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:	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
68.62	0.00	3.50	4.16	76.28

Brown Crocs 4 Miles: 24.00	Amoji 1 Miles: 52.27

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

Sun, Aug 08, 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 in Richardson, TX near Dallas.

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

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Mon, Aug 09, 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 - 2021-08-09 07:04:35
Workout Totals: Distance12.000Time1:38:00.90Pace8:10.07
12 total in Garland, TX, most with the kids. Easy runs for them, usual distances. Benjamin did 12 with 6x0.25 on the road 67, 64.5, 63.6, 63.3, 62.5 in Austin. Then we drove to Amarillo, TX. Had an adventure - somewhere in Denton, TX on I-35 we ran over a nail. I noticed a drastic drop in tire pressure from the on-board computer report, and we pulled over. Fortunately we were right next to Discount Tire, and they were able to replace the tire in an hour and a half or so. I see the Lord's hand of protection in this experience. As if to remind us of His hand, and to put is in a lighter mood, on the way of out of Denton we say a sign for Nail Road.
Leg 1: Distance12.000Time1:38:00.90Pace8:10.07ZoneEasy Miles

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, Aug 10, 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 - 2021-08-10 06:57:50
Workout Totals: Distance12.000Time1:37:06.80Pace8:05.57
12 easy pace in Amarillo, TX. Usual distances for the kids. Then drove to Thornton, CO.
Leg 1: Distance12.000Time1:37:06.80Pace8:05.57ZoneEasy Miles

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, Aug 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	0.00	9.00

Fast Running Friend Workout - 2021-08-11 20:55:51
Workout Totals: Distance9.000Time1:13:22.20Pace8:09.13
Drove from Thornton, CO back to our home. Ran in the evening. 9 total. Usual distances for the kids, except Julia did only 2 miles. William, Stephen, Matthew and Jacob did some pickups. William did 2:51 for 0.5, Jacob 70 for 0.25, Matthew 82 for 0.25, and Stephen 85 for 0.25. Bella ran a mile PR of 8:52.9, splits 2:10, 2:20, 2:12, 2:10.
Leg 1: Distance1.000Time8:13.60Pace8:13.60ZoneEasy Miles
With Mary, William, Stephen, Matthew, Jacob and Joseph.
Leg 2: Distance1.000Time8:52.90Pace8:52.90ZoneEasy Miles
With Bella, Matthew, William, Jacob, and Joseph.
Leg 3: Distance4.000Time32:01.90Pace8:00.48ZoneEasy Miles
With Joseph, Jacob, and William - part with Stephen and Matthew.
Leg 4: Distance1.000Time7:05.30Pace7:05.30ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time17:08.50Pace8:34.25ZoneEasy Miles
With Joseph, Jacob, and Julia.

Amoji 1 Miles: 9.00

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

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Thu, Aug 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.85	0.00	0.00	1.16	15.01

Fast Running Friend Workout - 2021-08-12 08:24:18
Workout Totals: Distance15.000Time1:58:43.00Pace7:54.87
15 total. Did a mile down the canyon in 5:22 with Jacob pacing me. I believe this is my best time this year. William made it to 600 meters or so, Stephen and Matthew to about 400. Easy pace otherwise. Benjamin did 9+3 with 6x400 at around 66.
Leg 1: Distance1.070Time8:33.50Pace7:59.91ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance1.000Time5:22.30Pace5:22.30ZoneVO2 Max Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 3: Distance5.930Time49:23.90Pace8:19.81ZoneEasy Miles
With Jacob, part with William.
Leg 4: Distance4.000Time32:01.00Pace8:00.25ZoneEasy Miles
Most with Joseph.
Leg 5: Distance3.000Time23:22.30Pace7:47.43
Alone.
Split 1:Distance2.845Time22:25.90Pace7:53.08ZoneEasy Miles Cumilative:Distance2.845Time22:25.90Pace7:53.08
Split 2:Distance0.155Time0:56.40Pace6:03.87ZoneVO2 Max Miles Cumilative:Distance3.000Time23:22.30Pace7:47.43

Amoji 1 Miles: 15.00

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

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Fri, Aug 13, 2021

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 - 2021-08-13 08:28:01
Workout Totals: Distance8.000Time59:41.20Pace7:27.65
Total of 12. Usual distances for everybody. Benjamin did 9+3 easy to recover from fatigue build-up. Julia did 7:18 mile on the track.
Leg 1: Distance8.000Time59:41.20Pace7:27.65ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.

Fast Running Friend Workout - 2021-08-13 10:55:06
Workout Totals: Distance4.060Time35:23.90Pace8:43.13

Leg 1: Distance1.000Time8:31.00Pace8:31.00ZoneEasy Miles
With Mary.
Leg 2: Distance1.060Time9:50.80Pace9:17.36ZoneEasy Miles
Warm-up with Julia.
Leg 3: Distance1.000Time7:18.90Pace7:18.90ZoneEasy Miles
Julia's mile on the track.
Leg 4: Distance1.000Time9:43.20Pace9:43.20ZoneEasy Miles
Back to the house with Julia.

Amoji 1 Miles: 12.06

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

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Sat, Aug 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.71	0.00	3.50	3.00	16.21

Fast Running Friend Workout - 2021-08-14 08:02:26
Workout Totals: Distance13.150Time1:37:32.30Pace7:25.04
16 total. Did a workout with unusual interval placing 1 - 3 - 2 all down the canyon as it worked out better for the younger kids. First we ran a mile with the target of 5:30 and the hope that William can keep it, with Matthew and Stephen making as far as they can. I had to slow down to 5:38 for William to make it. Stephen made it to 0.5, Matthew to 0.375. I was not happy about Williams last quarter in 88 and told him he needed to run another interval to end the day on a good note. He rebelled at first, but then found us as we were running the 3 mile interval, and joined us for a mile in 6:00. Chad was struggling with endurance today. He felt good in the mile interval and finished a bit ahead, but then in the 3 mile interval he only made it to the first mile. I am wondering if the heart muscle inflammation side-effect of the Moderna vaccine is significantly more prevalent than reported. Chad has struggled with endurance ever since he got the vaccine. His would be the case that will probably never make it to a medical report, but it is nevertheless very real. In the third interval (2 miles) it was just Jacob and I. I was not sure how he would handle it as he has never even run 13 miles, so I gave him a modest target of 6:00 pace, but he was edging to go faster. So as we were approaching the mile I told him to just go. He ended up with 11:17 (5:46, 5:31). I got 11:34 (5:47, 5:47). Jacob will run his first half in the Top of Utah. The plan is for him to run with me until 10, then decide what he is doing. Based on today, things are looking good. In the evening I added 3 with Julia. She did 3:11 800 on the track, which is a respectable result for her for now.
Leg 1: Distance1.000Time8:26.90Pace8:26.90ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance1.000Time5:38.00Pace5:38.00ZoneVO2 Max Miles
With Chad, Jacob, and William, part with Stephen and Matthew.
Leg 3: Distance2.750Time23:56.30Pace8:42.29ZoneEasy Miles
Back to the start of 3 miles with Chad and Jacob.
Leg 4: Distance3.000Time17:51.70Pace5:57.23ZoneThreshold Miles
With Jacob, part with Chad and William.
Leg 5: Distance2.000Time17:46.40Pace8:53.20ZoneEasy Miles
Recovery.
Leg 6: Distance2.000Time11:34.20Pace5:47.10ZoneVO2 Max Miles
Final interval, part with Jacob.
Leg 7: Distance1.400Time12:18.80Pace8:47.71ZoneEasy Miles
Cool-down with Jacob.

Fast Running Friend Workout - 2021-08-14 22:32:37
Workout Totals: Distance3.058Time26:17.20Pace8:35.76

Leg 1: Distance1.060Time9:39.30Pace9:06.51ZoneEasy Miles
With Julia
Leg 2: Distance0.498Time3:11.10Pace6:23.73ZoneThreshold Miles
With Julia
Leg 3: Distance1.500Time13:26.80Pace8:57.87ZoneEasy Miles
With Julia.

Amoji 1 Miles: 16.21

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
68.62	0.00	3.50	4.16	76.28

Brown Crocs 4 Miles: 24.00	Amoji 1 Miles: 52.27

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

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