Breaking the Wall

Week starting Oct 08, 2023

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:	72.31	Year:	3105.12
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
67.61	0.00	8.50	0.00	76.11

Black Crocs 2023 Miles: 76.10

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

Sun, Oct 08, 2023

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. Fast Sunday.

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

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Mon, Oct 09, 2023

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 - 2023-10-09 08:41:49
Workout Totals: Distance12.000Time1:35:48.90Pace7:59.07
12 total. Easy pace.
Leg 1: Distance10.000Time1:16:38.50Pace7:39.85ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time10:17.90Pace10:17.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3: Distance1.000Time8:52.50Pace8:52.50ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

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Tue, Oct 10, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2023-10-10 09:19:08
Workout Totals: Distance12.020Time1:38:32.70Pace8:11.91
12 total. Easy pace for me. Jacob tried the mile on the track, did not have it, ran 5:00.
Leg 1: Distance1.560Time12:32.40Pace8:02.31ZoneEasy Miles
Warm-up.
Leg 2: Distance8.460Time1:06:56.20Pace7:54.73ZoneEasy Miles
The rest of the run.
Leg 3: Distance1.000Time10:12.80Pace10:12.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:51.30Pace8:51.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.02

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

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Wed, Oct 11, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.08	0.00	4.00	0.00	12.08

Fast Running Friend Workout - 2023-10-11 08:45:50
Workout Totals: Distance12.080Time1:31:26.30Pace7:34.16
12 total. Did 2x2 down, 12:05, 11:51. This was rather unintended. It was supposed to be just a 3 mile interval. On the first one William made it to 1 mile, Matthew to 1.25 or 1 - do not remember, Bonnie to 1.5. Then I started losing it, and figured something was wrong, so I decided to stop at 2 and re-evaluate. After some jogging and thinking, I decided to try at least a quick mile. I focused, and was able to run 2 instead. Jacob did a mile time trial, I gave him a target of 66 start, he started in 68, and then completely fell apart and ran 5:10.
Leg 1: Distance0.980Time8:23.70Pace8:33.98ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:05.50Pace6:02.75ZoneThreshold Miles
First interval.
Leg 3: Distance2.580Time20:53.20Pace8:05.74ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:51.90Pace5:55.95ZoneThreshold Miles
Second interval.
Leg 5: Distance2.520Time20:15.10Pace8:02.18ZoneEasy Miles
Distance/cool-down.
Leg 6: Distance1.000Time9:59.10Pace9:59.10ZoneEasy Miles
With Mary, Bella, Leigha, and Stephen.
Leg 7: Distance1.000Time7:57.80Pace7:57.80ZoneEasy Miles
With Mary, Bella, and Stephen.

Black Crocs 2023 Miles: 12.08

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

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Thu, Oct 12, 2023

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

Fast Running Friend Workout - 2023-10-12 09:13:07
Workout Totals: Distance12.005Time1:39:04.90Pace8:15.20
12 total. Jacob tried the mile again, ran 5:09. Same pattern. Turnover drops and there is nothing he can do about it. Need to do some thinking about how to fix it.
Leg 1: Distance1.560Time12:59.30Pace8:19.55ZoneEasy Miles
Warm-up.
Leg 2: Distance0.645Time5:09.30Pace7:59.53
Timing Jacob's mile.
Split 1:Distance0.073Time0:35.10Pace8:00.82ZoneEasy Miles Cumilative:Distance0.073Time0:35.10Pace8:00.82
Split 2:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles Cumilative:Distance0.143Time1:08.80Pace8:01.12
Split 3:Distance0.080Time0:38.50Pace8:01.25ZoneEasy Miles Cumilative:Distance0.223Time1:47.30Pace8:01.17
Split 4:Distance0.078Time0:37.20Pace7:56.92ZoneEasy Miles Cumilative:Distance0.301Time2:24.50Pace8:00.07
Split 5:Distance0.088Time0:42.40Pace8:01.82ZoneEasy Miles Cumilative:Distance0.389Time3:06.90Pace8:00.46
Split 6:Distance0.084Time0:40.10Pace7:57.38ZoneEasy Miles Cumilative:Distance0.473Time3:47.00Pace7:59.92
Split 7:Distance0.090Time0:43.00Pace7:57.78ZoneEasy Miles Cumilative:Distance0.563Time4:30.00Pace7:59.57
Split 8:Distance0.082Time0:39.30Pace7:59.27ZoneEasy Miles Cumilative:Distance0.645Time5:09.30Pace7:59.53

Leg 3: Distance7.800Time1:01:45.70Pace7:55.09ZoneEasy Miles
Distance, part with the kids, part alone.
Leg 4: Distance1.000Time10:27.70Pace10:27.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:42.90Pace8:42.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

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Fri, Oct 13, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2023-10-13 08:43:32
Workout Totals: Distance12.000Time1:37:50.70Pace8:09.22
12 total. Did stride experiments with Jacob. He did 0.5 in 2:33, then 1 mile with me in 5:49.
Leg 1: Distance8.000Time1:03:06.20Pace7:53.27
With Jacob.
Split 1:Distance4.230Time34:12.20Pace8:05.15ZoneEasy Miles Cumilative:Distance4.230Time34:12.20Pace8:05.15
Split 2:Distance0.500Time3:02.30Pace6:04.60ZoneThreshold Miles Cumilative:Distance4.730Time37:14.50Pace7:52.41
Split 3:Distance0.250Time2:15.90Pace9:03.60ZoneEasy Miles Cumilative:Distance4.980Time39:30.40Pace7:55.98
Split 4:Distance1.000Time5:49.70Pace5:49.70ZoneThreshold Miles Cumilative:Distance5.980Time45:20.10Pace7:34.87
Split 5:Distance2.020Time17:46.10Pace8:47.77ZoneEasy Miles Cumilative:Distance8.000Time1:03:06.20Pace7:53.27

Leg 2: Distance2.000Time15:29.90Pace7:44.95ZoneEasy Miles
Alone.
Leg 3: Distance1.000Time10:26.80Pace10:26.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 4: Distance1.000Time8:47.80Pace8:47.80ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00

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

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Sat, Oct 14, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	3.00	0.00	16.00

Fast Running Friend Workout - 2023-10-14 09:33:26
Workout Totals: Distance16.000Time2:04:29.40Pace7:46.84
16 total. Did a 3 mile tempo down the canyon in 17:49. Jacob did a turnover workout trying to keep the turnover until the pace dropped to slower than 5:00 and the turnover dropped to slower than 170. He did 0.75 in 3:40 (with Joseph), then 0.25 in 79 (also with Joseph), then a few 0.5 in 2:33 or so. Matthew ran the first two miles with me, do not remember what Bonnie or William did. We did 6:00 to failure or to 3 miles.
Leg 1: Distance0.980Time8:11.50Pace8:21.53ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time17:49.90Pace5:56.63ZoneThreshold Miles
Tempo run.
Leg 3: Distance10.020Time1:19:32.10Pace7:56.26ZoneEasy Miles
Distance.
Leg 4: Distance1.000Time10:20.00Pace10:20.00ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5: Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 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
67.61	0.00	8.50	0.00	76.11

Black Crocs 2023 Miles: 76.10

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

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