Breaking the Wall

Week starting Oct 10, 2021

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
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: 2724.68
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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.921.008.004.7476.66
Amoji 1 Miles: 76.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Oct 10, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 11, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-11 09:03:29
Workout Totals: Distance12.000Time1:29:05.80Pace7:25.48
12 total. Joseph's try 2 on gluing the strap with contact cement held up with no problems. Benjamin also did 12 total, but in two runs. Joseph did total of 7 miles. The younger kids raced in the Roadrunners championship XC 3K at Salem Hills. Results:

Jacob 10:30
William 11:50
Matthew 12:01
Stephen 13:29
Mary 16:02
Bella 18:13

It was raining.
Leg 1:
Distance4.000Time31:43.00Pace7:55.75ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance8.000Time57:22.80Pace7:10.35ZoneEasy Miles

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 12, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

Fast Running Friend Workout - 2021-10-12 08:54:54
Workout Totals: Distance12.500Time1:39:13.80Pace7:56.30
12.5 total. Easy runs, usual distances for everybody. Joseph and I did a mile pickup down the canyon in 6:09. Benjamin did his usual 12 in Austin.
Leg 1:
Distance4.000Time31:42.10Pace7:55.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:03:17.40Pace7:54.68
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:53.40Pace8:07.26ZoneEasy Miles
Cumilative:Distance4.050Time32:53.40Pace8:07.26
Split 2:Distance1.000Time6:09.90Pace6:09.90ZoneThreshold Miles
Cumilative:Distance5.050Time39:03.30Pace7:44.02
Split 3:Distance2.950Time24:14.10Pace8:12.92ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.40Pace7:54.68
 
Leg 3:
Distance0.500Time4:14.30Pace8:28.60ZoneEasy Miles
With Bella.

Amoji 1 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 13, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.003.000.0012.00

Fast Running Friend Workout - 2021-10-13 08:47:14
Workout Totals: Distance12.000Time1:28:59.80Pace7:24.98
12 total. Paced William down the canyon for 3 miles in 18:53. Splits 6:15, 6:26, 6:12. He is mentally having a hard time maintaining contact no matter what the pace is. I keep having to yell at him to regain contact. Jacob was successful in picking up the pace in the last mile for the first time - 5:45, 5:40, 5:23 (16:48). Easy runs for everybody else at home. Benjamin was going to do an 8 mile tempo, but it was 80F with 80% humidity, so he did 4 + 2 + 1 instead, all at about 5:20 pace for 4 and 2, and 5:09 for the last mile.
Leg 1:
Distance0.980Time8:21.40Pace8:31.63ZoneEasy Miles
With Jacob and William.
Leg 2:
Distance3.000Time18:53.60Pace6:17.87ZoneThreshold Miles
Paced William in the 3 mile tempo.
Leg 3:
Distance4.020Time31:58.50Pace7:57.24ZoneEasy Miles
With Jacob.
Leg 4:
Distance4.000Time29:46.30Pace7:26.57ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 14, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.310.000.000.7412.05

Fast Running Friend Workout - 2021-10-14 08:50:36
Workout Totals: Distance12.054Time1:36:07.40Pace7:58.46
12 total. Matthew tried to break 6:00 in the mile, but did not have it today. I stopped him after 1200 as he was falling off pace. Part of the problem was that it was windy. The other part that he let the wind get to him.

I figured in his mental state relative to the wind it would not be productive to retry the interval, so we decided to try again tomorrow.

Benjamin did his usual easy 12 in two runs.
Leg 1:
Distance1.060Time8:31.60Pace8:02.64ZoneEasy Miles
Warm-up with the boys.
Leg 2:
Distance0.744Time4:31.70Pace6:05.19ZoneVO2 Max Miles
Pacing Matthew.
Leg 3:
Distance2.250Time19:13.00Pace8:32.44ZoneEasy Miles
Cool-down.
Leg 4:
Distance8.000Time1:03:51.10Pace7:58.89ZoneEasy Miles
With Joseph, part with Jacob.

Amoji 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 15, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.060.001.001.0012.06

Fast Running Friend Workout - 2021-10-15 12:17:56
Workout Totals: Distance12.060Time1:34:06.60Pace7:48.21
12 total.

Matthew broke 6:00 on the track for the first time with 5:54.6. Jacob and I paced him. His splits were 84 high, 87 high (2:52 at 800), then 91, and 89. He finally was able to overcome his fears and run to his true potential. This is our family record for 8 and under.

Joseph and I also did a pickup for 1 mile down in 5:49. Otherwise easy runs, usual distances.

Benjamin did 9, was feeling tired in the evening, so he rested to be fresher for the long run in the next day.
Leg 1:
Distance1.060Time8:39.90Pace8:10.47ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:54.60Pace5:54.60ZoneVO2 Max Miles
Paced Matthew with Jacob.
Leg 3:
Distance2.000Time17:06.80Pace8:33.40ZoneEasy Miles
More distance with Jacob and Matthew.
Leg 4:
Distance5.060Time38:25.60Pace7:35.65
With Joseph.
Split 1:Distance4.050Time32:31.80Pace8:01.93ZoneEasy Miles
Cumilative:Distance4.050Time32:31.80Pace8:01.93
Split 2:Distance1.000Time5:49.90Pace5:49.90ZoneThreshold Miles
Cumilative:Distance5.050Time38:21.70Pace7:35.78
Split 3:Distance0.010Time0:03.90Pace6:30.00ZoneEasy Miles
Cumilative:Distance5.060Time38:25.60Pace7:35.65
 
Leg 5:
Distance2.940Time23:59.70Pace8:09.69ZoneEasy Miles
With Joseph.

Amoji 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 16, 2021
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.051.003.003.0016.05

Fast Running Friend Workout - 2021-10-16 07:58:11
Workout Totals: Distance16.050Time2:00:06.30Pace7:28.99
16 total. Did 2x3 down the canyon. First pacing William in 18:53, second with Chad in 17:25 (5:52, 5:51, 5:42).

Joseph and Chad ran 18:10 on the first one. Jacob chased the rabbit, caught me and William, and almost caught Chad and Joseph running a PR of 16:15 (5:24, 5:29, 5:21).

Also paced Julia to a 6:50 mile. Stephen and Matthew ran with us for the first 3 laps, then sped up and finished in 6:36.

Benjamin did 20 total with some tempo running in Austin on rolling hills. The weather was good - 50F. First 6+ at 5:10 pace, then 3 more at 5:10 pace.
Leg 1:
Distance0.980Time8:10.90Pace8:20.92ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:53.50Pace6:17.83ZoneThreshold Miles
Paced William.
Leg 3:
Distance3.000Time25:19.40Pace8:26.47ZoneEasy Miles
Recovery/distance.
Leg 4:
Distance3.000Time17:25.80Pace5:48.60ZoneVO2 Max Miles
Interval with Chad.
Leg 5:
Distance3.020Time25:08.20Pace8:19.40ZoneEasy Miles
Back to the car with Chad.
Leg 6:
Distance1.050Time9:05.40Pace8:39.43ZoneEasy Miles
Warm-up with Julia, Stephen, and Matthew.
Leg 7:
Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Paced Julia.
Leg 8:
Distance1.000Time9:12.20Pace9:12.20ZoneEasy Miles
Back to the house.

Amoji 1 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
62.921.008.004.7476.66
Amoji 1 Miles: 76.66
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: