Breaking the Wall

Week starting Aug 14, 2022

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:	870.94
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
68.01	0.12	10.00	0.00	78.13

Beslip Garden Clogs Miles: 78.13

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

Sun, Aug 14, 2022

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. Our ward, then the Russian branch. Benjamin and Matty came with us to the Russian branch.

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

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Mon, Aug 15, 2022

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 - 2022-08-15 09:30:50
Workout Totals: Distance12.000Time1:34:33.90Pace7:52.82
12 total. Easy pace, usual distances. Benjamin did 12 total with a mile pickup.
Leg 1: Distance2.000Time15:56.40Pace7:58.20ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance8.000Time1:01:39.00Pace7:42.38ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3: Distance2.000Time16:58.50Pace8:29.25ZoneEasy Miles
With Bella and Jacob. Joseph and Mary ran ahead.

Beslip Garden Clogs Miles: 12.00

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

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Tue, Aug 16, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2022-08-16 09:04:12
Workout Totals: Distance13.000Time1:41:30.00Pace7:48.46
13 total. Paced Matthew with William's help in the 2 miles down the canyon. He held on well for the first mile (5:57), and then fell apart and ran 6:19 for the last mile missing his record by 6 seconds. Turns out he has been forgetting to take his iron. We will try next week and see if the iron supplement makes a difference. Benjamin paced Jacob over 5 miles down the canyon in 28:00. Splits 5:37, 5:48, 5:32, 5:35, 5:27. Joseph ran the first 2 miles, but just did not have it today. Jacob was feeling doubtful in the last mile, but then proved it was all doubt by running the last quarter in 73. I tried listening to Ukrainian music over the last 4 miles and noticed it gets me going - 7:00 pace uphill does not feel hard. So I ordered headphones and a phone carrier to try it in a workout.
Leg 1: Distance0.980Time8:31.70Pace8:42.14ZoneEasy Miles
With William and Matthew.
Leg 2: Distance2.000Time12:16.50Pace6:08.25ZoneThreshold Miles
Pacing Matthew with William.
Leg 3: Distance3.020Time27:04.10Pace8:57.78ZoneEasy Miles
With William and Matthew.
Leg 4: Distance5.000Time35:42.10Pace7:08.42ZoneEasy Miles
Alone.
Leg 5: Distance2.000Time17:55.60Pace8:57.80ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.00

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

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Wed, Aug 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.12	0.00	0.00	12.06

Fast Running Friend Workout - 2022-08-17 08:44:47
Workout Totals: Distance12.060Time1:36:34.80Pace8:00.50
12 total. Easy pace, usual distances. Benjamin did a mile pickup in 4:51.
Leg 1: Distance2.000Time15:54.50Pace7:57.25ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance8.000Time1:01:41.10Pace7:42.64ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 3: Distance2.060Time18:59.20Pace9:13.01
With Bella.
Split 1:Distance0.936Time8:54.90Pace9:31.47ZoneEasy Miles Cumilative:Distance0.936Time8:54.90Pace9:31.47
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:45.70Pace9:12.55
Split 3:Distance1.000Time9:13.50Pace9:13.50ZoneEasy Miles Cumilative:Distance2.060Time18:59.20Pace9:13.01

Beslip Garden Clogs Miles: 12.06

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

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Thu, Aug 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	3.00	0.00	13.07

Fast Running Friend Workout - 2022-08-18 08:43:23
Workout Totals: Distance13.070Time1:41:01.60Pace7:43.78
13 total. Did 3 miles down the canyon with William in 17:48 (5:58, 5:55, 5:55). I liked his pacing. Joseph and Jacob rabbit-chased us with a 2 minute handicap, but did not catch us. Joseph ran 16:18, Jacob 16:38. Jacob had some lingering fatigue from his 5 miler on Tuesday. Benjamin did 2 miles in 9:53 (4:51, 5:02) - got his usual cramp in the second mile.
Leg 1: Distance2.050Time16:17.80Pace7:56.98ZoneEasy Miles
Warm up with William, Joseph, and Jacob.
Leg 2: Distance3.000Time17:48.60Pace5:56.20ZoneThreshold Miles
With William.
Leg 3: Distance2.020Time18:18.70Pace9:03.91ZoneEasy Miles
With William.
Leg 4: Distance4.000Time32:00.40Pace8:00.10ZoneEasy Miles
With Stephen and Matthew.
Leg 5: Distance2.000Time16:36.10Pace8:18.05ZoneEasy Miles
With Mary and Bella.

Beslip Garden Clogs Miles: 13.07

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

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Fri, Aug 19, 2022

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 - 2022-08-19 08:59:27
Workout Totals: Distance12.000Time1:35:51.90Pace7:59.32
12 total. Easy pace, usual distances.
Leg 1: Distance10.000Time1:17:34.40Pace7:45.44ZoneEasy Miles
With Benjamin, Joseph, and Jacob, part with William, Stephen, and Matthew.
Leg 2: Distance2.000Time18:17.50Pace9:08.75ZoneEasy Miles
With Bella.

Beslip Garden Clogs Miles: 12.00

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

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Sat, Aug 20, 2022

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 - 2022-08-20 08:10:41
Workout Totals: Distance16.000Time1:59:47.50Pace7:29.22
16 total. Did 12 in the morning, and 4 at night. Joseph and Jacob paced me through a 5 mile tempo down the canyon in 29:20(5:53, 5:58, 5:53, 5:52, 5:44). It was drizzling, so that helped a lot, made it a lot more comfortable, and I was able to find a 5:44 mile at the end. Benjamin did the rabbit chase starting 5 minutes behind and ended up with 24:38 (14:59, spasm, 5:18, 5:21). He did not catch us. Bella ran a mile PR of 7:34. This was a downhill course, but I do not consider it to be significantly aided because it has a few turns and an uphill bump in the middle at 30% grade. Bonnie and William chased her with a 2 minute gap, and did not catch her - their time was 5:50. Matthew did 6, William 8, Stephen 4 (foot). Joseph and Jacob both 12.
Leg 1: Distance2.480Time20:11.40Pace8:08.47ZoneEasy Miles
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2: Distance5.000Time29:20.70Pace5:52.14ZoneThreshold Miles
Tempo run with Joseph and Jacob.
Leg 3: Distance4.520Time37:01.10Pace8:11.39ZoneEasy Miles
Distance/cool-down with Benjamin, Joseph, and Jacob.
Leg 4: Distance2.000Time16:36.80Pace8:18.40ZoneEasy Miles
With Mary William, and Bonnie.
Leg 5: Distance0.530Time5:00.30Pace9:26.60ZoneEasy Miles
With Bella, William, and Bonnie, and Matthew.
Leg 6: Distance1.000Time7:34.70Pace7:34.70ZoneEasy Miles
With Bella.
Leg 7: Distance0.470Time4:02.50Pace8:35.96ZoneEasy Miles
With Bella, Bonnie, and William.

Beslip Garden Clogs 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
68.01	0.12	10.00	0.00	78.13

Beslip Garden Clogs Miles: 78.13

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

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