Breaking the Wall

Week starting Aug 15, 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	3010.45
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
53.41	0.50	4.50	6.90	65.31

Amoji 1 Miles: 77.92

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

Sun, Aug 15, 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 as usual.

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

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Mon, Aug 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.90	12.00

Fast Running Friend Workout - 2021-08-16 08:56:28
Workout Totals: Distance12.000Time1:32:38.50Pace7:43.21
12 miles total. Easy runs, usual distance for the kids, except for William, who did 0.75 with me in 4:18 down the canyon. Benjamin did 9+1 with 1 K pickup I think in 2:56.
Leg 1: Distance6.000Time47:53.80Pace7:58.97
With William.
Split 1:Distance3.050Time25:22.90Pace8:19.31ZoneEasy Miles Cumilative:Distance3.050Time25:22.90Pace8:19.31
Split 2:Distance0.750Time4:18.50Pace5:44.67ZoneVO2 Max Miles Cumilative:Distance3.800Time29:41.40Pace7:48.79
Split 3:Distance2.200Time18:12.40Pace8:16.55ZoneEasy Miles Cumilative:Distance6.000Time47:53.80Pace7:58.97

Leg 2: Distance2.000Time14:51.20Pace7:25.60ZoneEasy Miles
Alone.
Leg 3: Distance4.000Time29:53.50Pace7:28.38
Alone.
Split 1:Distance3.845Time29:01.00Pace7:32.80ZoneEasy Miles Cumilative:Distance3.845Time29:01.00Pace7:32.80
Split 2:Distance0.155Time0:52.50Pace5:38.71ZoneVO2 Max Miles Cumilative:Distance4.000Time29:53.50Pace7:28.38

Amoji 1 Miles: 12.00

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

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Tue, Aug 17, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.50	0.00	2.00	12.62

Fast Running Friend Workout - 2021-08-17 08:17:13
Workout Totals: Distance12.625Time1:36:04.40Pace7:36.59
12+ total. Easy runs for the kids, except Stephen ran the last 0.5 uphill in 3:26. Matthew was struggling, could not keep up. I did a 2 mile tempo run down the canyon in 11:32 (5:47, 5:45). Benjamin did 9+3 with 6x400 at around 66 cutting the recovery down to 200 meters.
Leg 1: Distance4.000Time31:44.10Pace7:56.03
With Stephen and Matthew.
Split 1:Distance3.500Time28:17.90Pace8:05.11ZoneEasy Miles Cumilative:Distance3.500Time28:17.90Pace8:05.11
Split 2:Distance0.500Time3:26.20Pace6:52.40ZoneMarathon Pace Miles Cumilative:Distance4.000Time31:44.10Pace7:56.03

Leg 2: Distance8.000Time58:09.80Pace7:16.23
Part with William, part with Brad?, part alone.
Split 1:Distance4.050Time32:41.30Pace8:04.27ZoneEasy Miles Cumilative:Distance4.050Time32:41.30Pace8:04.27
Split 2:Distance2.000Time11:32.30Pace5:46.15ZoneVO2 Max Miles Cumilative:Distance6.050Time44:13.60Pace7:18.61
Split 3:Distance1.950Time13:56.20Pace7:08.82ZoneEasy Miles Cumilative:Distance8.000Time58:09.80Pace7:16.23

Leg 3: Distance0.500Time4:35.70Pace9:11.40ZoneEasy Miles
With Bella.
Leg 4: Distance0.125Time1:34.80Pace12:38.40ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.62

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

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Wed, Aug 18, 2021

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

Fast Running Friend Workout - 2021-08-18 08:20:36
Workout Totals: Distance12.600Time1:39:49.60Pace7:55.37
12.6 total, usual distance for the kids. Easy pace for them this week, Joseph and Jacob have been going to the Education Week at BYU. Benjamin did 9+3 with 1 K pickup in 2:58.
Leg 1: Distance8.000Time1:03:32.10Pace7:56.51ZoneEasy Miles
With Jacob, part with William.
Leg 2: Distance4.600Time36:17.50Pace7:53.37ZoneEasy Miles
With Stephen and Matthew.

Amoji 1 Miles: 12.60

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

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Thu, Aug 19, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	1.00	12.08

Fast Running Friend Workout - 2021-08-19 08:14:00
Workout Totals: Distance12.084Time1:34:56.80Pace7:51.43
Total of 12. Paced the kids in a mile time trial. It did not go well, probably due to the air quality. Nobody could keep 6:00 pace, even William, who got 6:04.2. Bonnie ran 6:04.6. I decided to stay on pace for 6:00, and ran 5:59.9. Stephen and Matthew made it through the first lap, then jogged. Participated in a broadcast about running in Crocs in Russian at https://www.youtube.com/watch?v=E6Q2tOv54I4 Benjamin did 9+3 with 6x400 in 66 with 200 recovery.
Leg 1: Distance1.060Time9:01.20Pace8:30.57ZoneEasy Miles
With Matthew, Stephen, William, and Bonnie.
Leg 2: Distance1.024Time6:04.60Pace5:56.05
The mile.
Split 1:Distance1.000Time5:59.90Pace5:59.90ZoneVO2 Max Miles Cumilative:Distance1.000Time5:59.90Pace5:59.90
Me.
Split 2:Distance0.000Time0:04.30Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.20Pace6:04.20
William.
Split 3:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.60Pace6:04.60
Bonnie.
Split 4:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.000Time6:04.60Pace6:04.60
Split 5:Distance0.024Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.024Time6:04.60Pace5:56.05

Leg 3: Distance6.000Time47:49.00Pace7:58.17ZoneEasy Miles
Part with William, Bonnie, Stephen, and Matthew, part alone.
Leg 4: Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary.
Leg 5: Distance0.500Time4:21.10Pace8:42.20ZoneEasy Miles
With Mary and Bella.
Leg 6: Distance2.500Time18:48.40Pace7:31.36ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.08

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

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Fri, Aug 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.50	0.00	12.00

Fast Running Friend Workout - 2021-08-20 09:15:28
Workout Totals: Distance12.000Time1:34:20.70Pace7:51.73
12 total, easy pace, usual distances for everybody. Benjamin did 9+3 with the pickup for 1 K in 2:56, I think.
Leg 1: Distance4.000Time31:26.50Pace7:51.62
With Stephen and Matthew.
Split 1:Distance3.500Time28:14.20Pace8:04.06ZoneEasy Miles Cumilative:Distance3.500Time28:14.20Pace8:04.06
Split 2:Distance0.500Time3:12.30Pace6:24.60ZoneThreshold Miles Cumilative:Distance4.000Time31:26.50Pace7:51.62

Leg 2: Distance4.000Time30:57.50Pace7:44.38ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time8:40.30Pace8:40.30ZoneEasy Miles
With Mary.
Leg 4: Distance0.500Time4:34.50Pace9:09.00ZoneEasy Miles
With Mary, Bella, and Sarah.
Leg 5: Distance2.500Time18:41.90Pace7:28.76ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

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Sat, Aug 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.61	0.00	4.00	3.00	16.61

Fast Running Friend Workout - 2021-08-21 07:57:35
Workout Totals: Distance16.610Time2:01:29.60Pace7:18.87
16.6 total. Did 2x3 down the canyon with Chad and Jacob, plus a bonus mile in 5:51 down the canyon at the very end with Joseph. Jacob struggled in the first interval, but kept the pace - we ended up with 17:43. He was not sure if he'd be able to do another. I massaged his legs, and it helped him loosen up. In the second interval he was a beast. After the first half in 8:56, he sped up to 5:40 pace. Chad could not keep it, I kept it hanging on for dear life. Somehow I found 79 in me in the last 0.25 and was able to stay with Jacob. We ended up with 5:33 for the last mile, and 17:20 total. A little bit of rain to cool off helped, I think. Chad did better than last week - was able to do the second interval in 17:50. Benjamin did 16 total (in Austin) with 6x400 in 66 with 200 recovery. Easy pace, usual Saturday distances for the other kids.
Leg 1: Distance1.000Time8:17.60Pace8:17.60ZoneEasy Miles
Warm-up with Chad, William, and Jacob.
Leg 2: Distance3.000Time17:43.60Pace5:54.53ZoneThreshold Miles
With Chad and Jacob. William ran the first mile with us.
Leg 3: Distance3.000Time25:59.20Pace8:39.73ZoneEasy Miles
Recovery with Chad and William.
Leg 4: Distance3.000Time17:20.60Pace5:46.87ZoneVO2 Max Miles
With Chad and William.
Leg 5: Distance6.610Time52:08.60Pace7:53.31
Part with Jacob, most with Joseph.
Split 1:Distance5.380Time44:21.50Pace8:14.70ZoneEasy Miles Cumilative:Distance5.380Time44:21.50Pace8:14.70
Split 2:Distance1.000Time5:51.60Pace5:51.60ZoneThreshold Miles Cumilative:Distance6.380Time50:13.10Pace7:52.27
Split 3:Distance0.230Time1:55.50Pace8:22.17ZoneEasy Miles Cumilative:Distance6.610Time52:08.60Pace7:53.31

Amoji 1 Miles: 16.61

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
53.41	0.50	4.50	6.90	65.31

Amoji 1 Miles: 77.92

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

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