Breaking the Wall

Week starting Oct 02, 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:	882.94
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
63.40	0.00	13.00	1.00	77.40

Joybees 1 Miles: 77.40

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

Sun, Oct 02, 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. General Conference.

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

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Mon, Oct 03, 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 - 2022-10-03 08:22:19
Workout Totals: Distance12.250Time1:35:02.20Pace7:45.49
12+ total. Usual distances. Mary and Bella who ran a rabbit chase mile time trial on the track. Bella ran a big PR of 7:18.8 (1:46, 1:53, 1:50, 1:47). Mary was not quite up to it, but still ran 7:14. Benjamin did a mile down the canyon in 5:01 - felt tired. Joseph did 0.5 in 2:31 with him. Otherwise, easy runs.
Leg 1: Distance8.000Time1:00:30.70Pace7:33.84ZoneEasy Miles
With Benjamin, Joseph and Jacob.
Leg 2: Distance2.000Time15:35.40Pace7:47.70ZoneEasy Miles
With Benjamin.
Leg 3: Distance0.250Time2:45.40Pace11:01.60ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:18.80Pace7:18.80ZoneEasy Miles
Pacing Bella with the help of Joseph, Jacob, and William.
Leg 5: Distance1.000Time8:51.90Pace8:51.90ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

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Tue, Oct 04, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2022-10-04 09:06:24
Workout Totals: Distance12.250Time1:37:16.40Pace7:56.44
12 total. Paced Stephen and Mathew in their workout down the canyon. They both were not on top of things today. Matthew did 2x1 mile 6:05, 6:22. Stephen did 1 mile in 6:21. Benjamin paced Jacob in 2x2 down the canyon. The target was 5:20 pace. They got 10:38, 10:28. Joseph did the first interval, fell back a bit at the end, got 10:41. Easy runs, usual distances otherwise.
Leg 1: Distance0.980Time8:14.10Pace8:24.18ZoneEasy Miles
Warm up.
Leg 2: Distance2.500Time17:26.70Pace6:58.68
Matthew's workout. Part with Stephen and Gabriel.
Split 1:Distance1.000Time6:05.40Pace6:05.40ZoneThreshold Miles Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance0.500Time4:58.80Pace9:57.60ZoneEasy Miles Cumilative:Distance1.500Time11:04.20Pace7:22.80
Split 3:Distance1.000Time6:22.50Pace6:22.50ZoneThreshold Miles Cumilative:Distance2.500Time17:26.70Pace6:58.68

Leg 3: Distance6.520Time51:51.00Pace7:57.15ZoneEasy Miles
Distance, part with Stephen, Matthew, and Gabriel, part with Benjamin, part alone.
Leg 4: Distance0.250Time2:44.40Pace10:57.60ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:00.20Pace8:30.10ZoneEasy Miles
With Bella. Part with William and Mary.

Joybees 1 Miles: 12.25

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

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Wed, Oct 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	1.00	12.25

Fast Running Friend Workout - 2022-10-05 09:16:12
Workout Totals: Distance12.250Time1:37:51.30Pace7:59.29
12 total. Did a mile pickup down the canyon in 5:35. Benjamin did it in 4:43. Stephen got stung by a bee in the foot and could not run. Otherwise, easy runs, usual distances.
Leg 1: Distance10.000Time1:17:39.20Pace7:45.92
With Benjamin, part with William and Matthew.
Split 1:Distance5.050Time41:13.60Pace8:09.82ZoneEasy Miles Cumilative:Distance5.050Time41:13.60Pace8:09.82
Split 2:Distance1.000Time5:35.90Pace5:35.90ZoneVO2 Max Miles Cumilative:Distance6.050Time46:49.50Pace7:44.38
Split 3:Distance3.950Time30:49.70Pace7:48.28ZoneEasy Miles Cumilative:Distance10.000Time1:17:39.20Pace7:45.92

Leg 2: Distance0.250Time2:44.70Pace10:58.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:27.40Pace8:43.70ZoneEasy Miles
With Benjamin, Mary, and Bella.

Joybees 1 Miles: 12.25

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

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Thu, Oct 06, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-10-06 09:10:37
Workout Totals: Distance12.250Time1:37:04.90Pace7:55.50
12 total Did a 4 mile tempo run in 23:38 playing rabbit for Benjamin. Joseph and Jacob ran the first 2 with me in 11:57. Benjamin did 2x4 down the canyon 19:55, 20:51. He struggled on the second interval, last mile 5:27, last two quarters 82, 85. He felt that he did not have control of his left leg when the crash happened. Stephen was able to run 2 miles with Mary and Bella. Otherwise, easy runs, usual distances.
Leg 1: Distance2.000Time16:51.20Pace8:25.60ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:38.60Pace5:54.65ZoneThreshold Miles
Tempo run, part with Joseph and Jacob.
Leg 3: Distance4.000Time36:32.70Pace9:08.17ZoneEasy Miles
With Benjamin.
Leg 4: Distance0.250Time2:45.20Pace11:00.80ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:17.20Pace8:38.60ZoneEasy Miles
With Mary, Bella, and Stephen.

Joybees 1 Miles: 12.25

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

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Fri, Oct 07, 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 - 2022-10-07 09:10:26
Workout Totals: Distance10.000Time1:18:49.90Pace7:52.99
12 total, easy paces, usual distances, except for Benjamin, who did only 10.
Leg 1: Distance10.000Time1:18:49.90Pace7:52.99ZoneEasy Miles
With Benjamin, part with William, Stephen, and Matthew.

Fast Running Friend Workout - 2022-10-07 20:49:50
Workout Totals: Distance2.250Time20:08.80Pace8:57.24

Leg 1: Distance2.000Time17:19.90Pace8:39.95ZoneEasy Miles
With Mary and Bella.
Leg 2: Distance0.250Time2:48.90Pace11:15.60ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

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Sat, Oct 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	7.00	0.00	16.15

Fast Running Friend Workout - 2022-10-08 08:14:19
Workout Totals: Distance16.150Time1:59:27.50Pace7:23.81
16 total. Did a 7 mile tempo down the canyon starting about 0.9 up South Fork and finishing 0.125 before the Press Building. Got 41:35 (5:50, 6:07, 5:58, 5:53, 5:54, 5:53). Chad stayed with me to about 5.5, then slowed down and finished around 42:00. Joseph ran the first 0.5 with us and then jogged. Jacob started 1:00 behind us, passed us shortly before the 4 mile mark, and finished in 40:00 (5:43 average). His splits were 5:31, 5:58, 5:47, 5:43, 5:41, 5:50, 5:28 (kick in 74). Benjamin started 4:00 behind us, and passed us a bit after the 4 mile mark. His time was 36:27. Splits 5:09, 5:18, 5:06, 10:16 for the next 2, then 5:13, 5:15. A bit of a spasm, but not as bad as it used to be. Projecting the half from that and assuming that I would have run 1:19:55 half at TOU, then we get 1:16:52 for Jacob, and 1:10:03 for Benjamin. Using this formula 35:00 -> 1:07:15, and to run 1:05:00 you need to do the tempo run in 33:49, which is 1 second faster than 4:50 average. William did 6, so did Stephen and Matthew. Mary and Bella did 2. Leigha 0.25.
Leg 1: Distance4.230Time34:35.40Pace8:10.64ZoneEasy Miles
With Joseph, Jacob, Chad and Benjamin - warm-up.
Leg 2: Distance7.000Time41:35.60Pace5:56.51ZoneThreshold Miles
Tempo run - part with Chad and Joseph.
Leg 3: Distance2.920Time25:22.40Pace8:41.37ZoneEasy Miles
With Chad and Benjamin.
Leg 4: Distance2.000Time17:54.10Pace8:57.05ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 16.15

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
63.40	0.00	13.00	1.00	77.40

Joybees 1 Miles: 77.40

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

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