Breaking the Wall

Week starting Sep 19, 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
67.75	0.00	6.50	2.50	76.75

Amoji 1 Miles: 76.75

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

Sun, Sep 19, 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. We started going to the Russian branch as well as our regular ward.

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

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Mon, Sep 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2021-09-20 08:46:39
Workout Totals: Distance12.125Time1:36:38.40Pace7:58.22
12 total, easy runs, usual distances for everybody.
Leg 1: Distance4.000Time31:40.90Pace7:55.23ZoneEasy Miles
With Joseph, William, Stephen (part), and Matthew.
Leg 2: Distance8.000Time1:03:27.10Pace7:55.89ZoneEasy Miles
With Jacob, part with Joseph.
Leg 3: Distance0.125Time1:30.40Pace12:03.20ZoneEasy Miles
With Leigha.

Amoji 1 Miles: 12.12

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

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Tue, Sep 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2021-09-21 09:11:08
Workout Totals: Distance12.000Time1:34:37.00Pace7:53.08
12 total, mostly easy pace, did 1 down the canyon in 5:51 with Joseph. The kids raced Kiwani's 3K. Times: Jacob 10:22 Matthew 12:04 William 12:17 Stephen 14:47 Mary 16:41 Bella 18:32 Benjamin did his usual 12.
Leg 1: Distance4.000Time31:54.70Pace7:58.68ZoneEasy Miles
With Jocob, William (part), Stephen(part), and Matthew(part).
Leg 2: Distance8.000Time1:02:42.30Pace7:50.29
With Joseph, part with Jacob.
Split 1:Distance6.120Time49:40.10Pace8:06.94ZoneEasy Miles Cumilative:Distance6.120Time49:40.10Pace8:06.94
Split 2:Distance1.000Time5:51.80Pace5:51.80ZoneThreshold Miles Cumilative:Distance7.120Time55:31.90Pace7:47.96
Split 3:Distance0.880Time7:10.40Pace8:09.09ZoneEasy Miles Cumilative:Distance8.000Time1:02:42.30Pace7:50.29

Amoji 1 Miles: 12.00

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

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Wed, Sep 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-09-22 09:03:44
Workout Totals: Distance12.000Time1:32:06.10Pace7:40.51
12 total, easy pace, did 1 mile down the canyon with Jacob i 5:47. Benjamin did 3+2 tempo at what he thought was about 5:05 pace if he measured it right. He said he struggled.
Leg 1: Distance4.000Time31:36.30Pace7:54.07ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:00:29.80Pace7:33.73
With Joseph(part), and Jacob.
Split 1:Distance6.770Time52:54.70Pace7:48.94ZoneEasy Miles Cumilative:Distance6.770Time52:54.70Pace7:48.94
Split 2:Distance1.000Time5:47.80Pace5:47.80ZoneVO2 Max Miles Cumilative:Distance7.770Time58:42.50Pace7:33.35
Split 3:Distance0.230Time1:47.30Pace7:46.52ZoneEasy Miles Cumilative:Distance8.000Time1:00:29.80Pace7:33.73

Amoji 1 Miles: 12.00

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

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Thu, Sep 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.26	0.00	1.00	1.25	12.51

Fast Running Friend Workout - 2021-09-23 08:10:15
Workout Totals: Distance12.511Time1:39:31.00Pace7:57.26
Around 12 total. Was trying to figure out how to help Jacob improve his endurance, and came up with this workout - 3x1 mile down the canyon, first two target 5:20, last one starting out at the same pace, but with two points of increasing the speed, one at 0.5 and the other at 0.75 with dream targets of 75, 70. The first interval went well, Jacob pulled me to a 5:19, fastest time this year, and felt quite comfortable. However, after only 0.25 recovery he did not feel that great and missed the target a bit with 5:21. On the third one he had a meltdown with a 5:27, and he was beat up emotionally from it. After we had a talk, he accepted the challenge to shake the fist at whatever slowed him down by running a fast 0.5. I said anything under 2:40 would be good, but with the long recovery he now had quite a bit of juice and was able to run 70, 72 to get 2:22. I ran the first quarter with him. Then I took the rest of the boys to the track, where William and Matthew did a time trial. Joseph paced William, but then pulled ahead a bit at the end. William got 5:59, Matthew mentally did not have it today and ran 6:15. Stephen did the first and the last lap with William. Benjamin did the usual 12 split into two runs.
Leg 1: Distance2.050Time16:48.50Pace8:11.95ZoneEasy Miles
Warm-up with Jacob.
Leg 2: Distance1.000Time5:19.80Pace5:19.80ZoneVO2 Max Miles
First interval with Jacob.
Leg 3: Distance2.311Time18:29.30Pace8:00.01ZoneEasy Miles
Jogging alone mostly, a bit with Jacob.
Leg 4: Distance1.000Time9:19.20Pace9:19.20ZoneEasy Miles
Recovery with Jacob.
Leg 5: Distance0.250Time1:10.70Pace4:42.80ZoneVO2 Max Miles
First 0.25 of Jacob's 0.5 interval.
Leg 6: Distance1.850Time15:48.70Pace8:32.81ZoneEasy Miles
Cool-down with Jacob.
Leg 7: Distance1.050Time8:54.80Pace8:29.33ZoneEasy Miles
Warm-up with the boys to the track.
Leg 8: Distance1.000Time6:15.70Pace6:15.70ZoneThreshold Miles
Pacing Matthew in the mile.
Leg 9: Distance2.000Time17:24.30Pace8:42.15ZoneEasy Miles
Cool-down with William.

Amoji 1 Miles: 12.51

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

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Fri, Sep 24, 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 - 2021-09-24 08:37:57
Workout Totals: Distance12.000Time1:33:44.10Pace7:48.68
12 total, easy pace, usual distances for everybody. Benjamin did 8+4, easy pace, with the 4 being in Utah. He came for a work meeting, and is staying with us.
Leg 1: Distance4.000Time31:56.90Pace7:59.23ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time1:01:47.20Pace7:43.40ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.00

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

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Sat, Sep 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	4.50	0.25	16.12

Fast Running Friend Workout - 2021-09-25 06:55:29
Workout Totals: Distance16.120Time2:06:11.40Pace7:49.69
Total of 16, did 11.5+4.5. Benjamin did 2x3 down the canyon 14:46, 14:35. This was better than I was expecting. He seems to handled the vaccination fine. However, a matter of concern is that in the last interval he had a quad spasm, which locked him into a gradual slow-down and barely sub-5:00 pace in the last half mile. We need to figure something out. Jacob did the first mile of the first interval with him falling back a bit and finishing in 5:01, then joined Chad, myself, and Joseph in pacing William. I gave him a target of 6:20, and he was able to go a bit faster (18:47, 6:15 avg), but not without a good amount of suffering. Joseph pulled ahead a bit at the end. Then Jacob ran 0.75 with Benjamin on the second interval in 3:35. I was able to keep up for 0.25 in 72. Then Chad, Jacob, and I ran 1.5 with the target of around 6:00. We picked it up at the end. I ended up with 8:38, Chad was just a second back, and Jacob kicked in 70 or so - he moved away from us as if we were standing still. Stephen and Matthew ran 5 miles easy. Mary did 1.5, Bella 0.5. I think Leigha did 200 meters.
Leg 1: Distance0.980Time8:06.40Pace8:16.33ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:47.30Pace6:15.77ZoneThreshold Miles
Pacing William.
Leg 3: Distance2.620Time22:43.10Pace8:40.27ZoneEasy Miles
Jog back with Jacob and Chad, part with Joseph.
Leg 4: Distance0.250Time1:12.60Pace4:50.40ZoneVO2 Max Miles
With Benjamin and Jacob.
Leg 5: Distance4.770Time36:31.90Pace7:39.52
With Chad and Jacob.
Split 1:Distance0.620Time5:19.60Pace8:35.48ZoneEasy Miles Cumilative:Distance0.620Time5:19.60Pace8:35.48
Split 2:Distance1.500Time8:38.90Pace5:45.93ZoneThreshold Miles Cumilative:Distance2.120Time13:58.50Pace6:35.52
Split 3:Distance2.650Time22:33.40Pace8:30.72ZoneEasy Miles Cumilative:Distance4.770Time36:31.90Pace7:39.52

Leg 6: Distance4.500Time38:50.10Pace8:37.80ZoneEasy Miles
With Benjamin, part with Julia.

Amoji 1 Miles: 16.12

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
67.75	0.00	6.50	2.50	76.75

Amoji 1 Miles: 76.75

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

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