Breaking the Wall

Week starting Sep 11, 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:

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
66.33	1.00	13.00	0.00	80.33

Joybees 1 Miles: 80.33

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

Sun, Sep 11, 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.

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

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Mon, Sep 12, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.00	1.00	0.00	12.00

Fast Running Friend Workout - 2022-09-12 08:27:08
Workout Totals: Distance12.000Time1:32:41.70Pace7:43.47
12 total. Did a mile pickup down the canyon with Joseph and Jacob in 5:56. Benjamin did it in 4:56. Mary and Bella did a rabbit chase mile time trial on the track. The gap was 30 seconds. Mary could not quite catch Bella. Bella ran a PR of 7:33. Mary still ran a respectable time - 7:10, but missed her PR by 5 seconds. William did 4 - had a sore throat. Otherwise, usual distances, easy pace.
Leg 1: Distance8.000Time1:00:17.10Pace7:32.14
With Joseph and Jacob, part with Benjamin.
Split 1:Distance4.050Time31:36.70Pace7:48.32ZoneEasy Miles Cumilative:Distance4.050Time31:36.70Pace7:48.32
Split 2:Distance1.000Time5:56.00Pace5:56.00ZoneThreshold Miles Cumilative:Distance5.050Time37:32.70Pace7:26.08
Split 3:Distance2.950Time22:44.40Pace7:42.51ZoneEasy Miles Cumilative:Distance8.000Time1:00:17.10Pace7:32.14

Leg 2: Distance2.000Time16:33.10Pace8:16.55ZoneEasy Miles
With William, Stephen, Benjamin and Matthew.
Leg 3: Distance1.000Time7:10.40Pace7:10.40ZoneMarathon Pace Miles
With Mary.
Leg 4: Distance1.000Time8:41.10Pace8:41.10ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

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Tue, Sep 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.92	0.00	2.00	0.00	12.92

Fast Running Friend Workout - 2022-09-13 09:07:06
Workout Totals: Distance12.920Time1:41:59.80Pace7:53.67
12+ total. Paced Matthew in the 2 mile tempo down the canyon. He was struggling today, ran 12:36. Joseph was with me. Benjamin paced Jacob in the 5:20 pace to failure run. Jacob also struggled today and could keep it only to 1.5. He finished at 2 in 10:47. William is still on reduced mileage today, do not remember what he ran. Stephen did his usual run if I remember right. Benjamin did his usual 12.
Leg 1: Distance0.980Time8:10.30Pace8:20.31ZoneEasy Miles
Warm-up with Jacob, Benjamin, Matthew, and Joseph.
Leg 2: Distance2.000Time12:36.50Pace6:18.25ZoneThreshold Miles
With Matthew and Joseph.
Leg 3: Distance5.690Time44:36.10Pace7:50.32ZoneEasy Miles
Leg 4: Distance2.000Time17:30.80Pace8:45.40ZoneEasy Miles
With Bella.
Leg 5: Distance2.000Time16:29.90Pace8:14.95ZoneEasy Miles
With Mary.
Leg 6: Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.92

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

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Wed, Sep 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.01	0.00	2.00	0.00	12.01

Fast Running Friend Workout - 2022-09-14 09:06:00
Workout Totals: Distance12.010Time1:31:42.20Pace7:38.13
12+ total. Played a rabbit for Benjamin during his workout and ran 2 miles down the canyon in 11:59. Benjamin did 2x4 down 20:17, 20:41. Hit a spasm in the second interval, really bad in the last 0.5, which made him slow down to 5:52 pace. Others ran easy, usual distances. Well, maybe except for Mary as she pushed the pace and almost ran a 2 mile PR.
Leg 1: Distance2.480Time20:20.50Pace8:12.14ZoneEasy Miles
Warm-up with Benjamin.
Leg 2: Distance2.000Time11:59.90Pace5:59.95ZoneThreshold Miles
Playing a rabbit for Benjamin.
Leg 3: Distance5.280Time40:39.90Pace7:42.10ZoneEasy Miles
Part alone, part with Benjamin.
Leg 4: Distance0.250Time2:49.90Pace11:19.60ZoneEasy Miles
With Leigha
Leg 5: Distance2.000Time15:52.00Pace7:56.00ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.01

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

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Thu, Sep 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2022-09-15 09:06:32
Workout Totals: Distance12.000Time1:30:11.10Pace7:30.92
12 total. Did a 2 mile tempo with Jacob down the canyon in 11:46. Benjamin did 8 in the morning, then rested in the evening after the adjustment from Dr. Street. Stephen hurt his wrist, ran only 2 miles. Mary and Bella pushed it again, ran 16:06 for 2 miles. Otherwise, usual distances, easy pace.
Leg 1: Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Matthew.
Leg 2: Distance8.000Time58:27.00Pace7:18.38
With Jacob, part with Joseph.
Split 1:Distance4.110Time32:28.30Pace7:54.04ZoneEasy Miles Cumilative:Distance4.110Time32:28.30Pace7:54.04
Split 2:Distance2.000Time11:46.50Pace5:53.25ZoneThreshold Miles Cumilative:Distance6.110Time44:14.80Pace7:14.50
Split 3:Distance1.890Time14:12.20Pace7:30.90ZoneEasy Miles Cumilative:Distance8.000Time58:27.00Pace7:18.38

Leg 3: Distance2.000Time16:06.40Pace8:03.20ZoneEasy Miles
With Stephen, Matthew, Mary and Bella.

Joybees 1 Miles: 12.00

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

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Fri, Sep 16, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

Fast Running Friend Workout - 2022-09-16 08:57:46
Workout Totals: Distance13.099Time1:44:01.60Pace7:56.49
13+ total, easy pace for everybody, usual distances, except I think William was still on reduced mileage. Ran with Mary and Bella to Jamba Juice late in the evening. The distance by Google maps and by GPS was about 3.1, so pretty close to a 5K. Half way through Bella asked when it was closing. I told her she had plenty of time to get there, but she was still worried, and upped the pace. So they both ended up getting a 5 K PR equivalent. The time for the distance was 24:47, if we are to believe the GPS, they were just a few seconds short of the 5 K, so maybe 24:50.
Leg 1: Distance4.000Time32:30.00Pace8:07.50ZoneEasy Miles
With Benjamin, William, Stephen, and Matthew - I think.
Leg 2: Distance6.000Time46:43.80Pace7:47.30ZoneEasy Miles
With Benjamin
Leg 3: Distance3.099Time24:47.80Pace8:00.09ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 13.10

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

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Sat, Sep 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.30	0.00	6.00	0.00	18.30

Fast Running Friend Workout - 2022-09-17 08:37:24
Workout Totals: Distance18.300Time2:17:58.00Pace7:32.35
18 total. Did a 6 mile tempo down the canyon in a rabbit chase in 35:31 (6:08, 5:56, 5:55, 5:52, 5:52, 5:50). Jacob started 34:26 starting 1:00 behind me. He caught up to me around 4, gapped me by about 5 seconds, but then I sped up a bit, and he had a side ache. So I was able to maintain it to the finish. Benjamin ran 30:33 starting 3:00 behind. He start with 5:08, then ran sub-5:00 I think to 4, then had a micro-spasm, and ran I think 5:13, 5:17. Joseph was not feeling well today, just ran the first mile with me. William and Bonny did 1.25 down the canyon in 7:35. Mary and Bella did 2, Matthew and Stephen did 6.
Leg 1: Distance3.400Time26:28.50Pace7:47.21ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time35:31.60Pace5:55.27ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.900Time25:51.40Pace8:54.97ZoneEasy Miles
To the car.
Leg 4: Distance2.000Time17:50.70Pace8:55.35ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen, and Benjamin.
Leg 5: Distance4.000Time32:15.80Pace8:03.95ZoneEasy Miles
With Benjamin, Stephen, and Matthew.

Joybees 1 Miles: 18.30

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
66.33	1.00	13.00	0.00	80.33

Joybees 1 Miles: 80.33

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

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