Breaking the Wall

Week starting Sep 18, 2022

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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:	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
65.63	0.00	11.00	0.38	77.01

Joybees 1 Miles: 77.00

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

Sun, Sep 18, 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. I think a short nap in the afternoon. Talked to Julia in the evening.

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

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Mon, Sep 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2022-09-19 07:22:56
Workout Totals: Distance12.250Time1:36:36.10Pace7:53.15
12 total. Usual distances, easy pace for everybody. I think Benjamin did a mile pickup.
Leg 1: Distance8.000Time1:01:33.90Pace7:41.74ZoneEasy Miles
With Jacob, part with Joseph.
Leg 2: Distance2.000Time15:53.00Pace7:56.50ZoneEasy Miles
With Stephen and Matthew.
Leg 3: Distance0.250Time2:37.80Pace10:31.20ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time16:31.40Pace8:15.70ZoneEasy Miles
With Mary and Bella. I think we had Jacob and Stephen with us.

Joybees 1 Miles: 12.25

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

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Tue, Sep 20, 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 - 2022-09-20 09:16:59
Workout Totals: Distance12.000Time1:36:08.90Pace8:00.74
12 total. Paced Matthew with William's help through 2 miles in 12:30. He struggled today again. Perhaps still low iron. Jacob did 4x1 mile down the canyon with 0.125 recovery, 5:18, 5:19(?), 5:24, 5:16. Benjamin paced him. Joseph had a cold, ran reduced mileage. So did Bella. Stephen also had a cold, I think he ran less as well.
Leg 1: Distance0.980Time8:21.70Pace8:31.94ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:30.70Pace6:15.35ZoneThreshold Miles
With Matthew and William.
Leg 3: Distance6.020Time50:11.50Pace8:20.25ZoneEasy Miles
With Benjamin, part with other kids.
Leg 4: Distance1.000Time8:44.10Pace8:44.10ZoneEasy Miles
With Bella.
Leg 5: Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary.

Joybees 1 Miles: 12.00

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

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Wed, Sep 21, 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 - 2022-09-21 08:59:27
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
12 total, easy runs, more or less usual distances except for the ones that had a cold, reduced mileage for them.
Leg 1: Distance6.000Time47:57.50Pace7:59.58ZoneEasy Miles
With Benjamin and William, I think.
Leg 2: Distance4.000Time31:55.90Pace7:58.98ZoneEasy Miles
With Benjamin and Matthew.
Leg 3: Distance2.000Time16:43.00Pace8:21.50ZoneEasy Miles
With Mary, part with Bella. I think we might have had others with us.

Joybees 1 Miles: 12.00

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

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Thu, Sep 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	3.00	0.00	12.50

Fast Running Friend Workout - 2022-09-22 09:07:14
Workout Totals: Distance12.500Time1:36:39.10Pace7:43.93
12 total. Jacob and I ran 3 miles down the canyon in 17:58 being rabbits for Benjamin. William ran the last 2 miles with us in 12:04. Benjamin did 2x4 with long recovery. First one in 20:23, second in 20:56. In the second one he got a spams, it was not as bad as last week, but he started slower. Otherwise, easy runs, usual distances except for Joseph, Mary, and Stephen, who ran reduced mileage.
Leg 1: Distance2.480Time20:26.60Pace8:14.60ZoneEasy Miles
Warm-up with Jacob and Benjamin.
Leg 2: Distance3.000Time17:58.00Pace5:59.33ZoneThreshold Miles
Tempo run - rabbit for Benjamin.
Leg 3: Distance5.020Time41:30.40Pace8:16.10ZoneEasy Miles
Distance, part with Jacob and William, part with Benjamin, part alone.
Leg 4: Distance2.000Time16:44.10Pace8:22.05ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 12.50

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

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Fri, Sep 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.88	0.00	0.00	0.38	12.26

Fast Running Friend Workout - 2022-09-23 09:24:00
Workout Totals: Distance12.250Time1:37:55.50Pace7:59.63
12 total. Usual distances for everybody except Joseph, Stephen, and Mary, who are still on reduced mileage. Benjamin did a mile pickup in 4:51. I ran the first 0.375 with him in 1:51.
Leg 1: Distance2.000Time16:00.10Pace8:00.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance8.000Time1:02:10.80Pace7:46.35
With Benjamin.
Split 1:Distance4.175Time33:01.80Pace7:54.68ZoneEasy Miles Cumilative:Distance4.175Time33:01.80Pace7:54.68
Split 2:Distance0.375Time1:51.30Pace4:56.80ZoneVO2 Max Miles Cumilative:Distance4.550Time34:53.10Pace7:40.02
Split 3:Distance3.450Time27:17.70Pace7:54.70ZoneEasy Miles Cumilative:Distance8.000Time1:02:10.80Pace7:46.35

Leg 3: Distance2.000Time17:09.70Pace8:34.85ZoneEasy Miles
With Bella and Matthew, part with Mary and Stephen. Do not remember if we had anybody else.
Leg 4: Distance0.250Time2:34.90Pace10:19.60ZoneEasy Miles
With Leigha, Jenny, and Nate.

Joybees 1 Miles: 12.25

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

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Sat, Sep 24, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	6.00	0.00	16.00

Fast Running Friend Workout - 2022-09-24 08:00:11
Workout Totals: Distance16.000Time2:00:41.10Pace7:32.57
16 total. Did a 6 mile tempo down the canyon in 35:30. Started with Chad, but he was not feeling strong today and stopped after about 1 mile. My splits were 6:06, 5:53, 5:58, 5:52, 5:57, 5:44. I was a second faster than last week, but this was mostly due to the heroic effort in the last mile trying to beat the time. On the plus I had the strength to support the heroic intentions. Benjamin and Jacob rabbit-chased me with the same gaps of 3:00 and 1:00 respectively. Benjamin caught me a bit after 3, Jacob caught me at around 3.5. Benjamin ran 30:18 - fairly even pace to 4 miles in 20:03, then a spasm and 5:08, 5:07 - if I remember right - an improvement. Jacob got 33:42. He opened I think with 5:53 (slow mile), then gradually caught up to the 5:40 average, then averaged 5:30 over the last 3 miles with the last mile I think in 5:22. William and Bonnie ran 7:37 2000 on the track. Stephen and Matthew did 3, both had a cold. Mary and Bella did 2. Joseph did 8 if I remember right.
Leg 1: Distance3.400Time27:18.00Pace8:01.76ZoneEasy Miles
Warm-up.
Leg 2: Distance6.000Time35:30.80Pace5:55.13ZoneThreshold Miles
Tempo run.
Leg 3: Distance4.600Time40:53.10Pace8:53.28ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance2.000Time16:59.20Pace8:29.60ZoneEasy Miles
With Mary and Bella.

Joybees 1 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
65.63	0.00	11.00	0.38	77.01

Joybees 1 Miles: 77.00

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

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