Breaking the Wall

Week starting Oct 17, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	40.31	Year:	3073.12
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
56.32	0.00	6.33	9.74	72.39

Amoji 1 Miles: 28.12	Amoji 2 Miles: 44.27

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

Sun, Oct 17, 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.

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

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Mon, Oct 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	0.00	1.00	12.12

Fast Running Friend Workout - 2021-10-18 09:06:06
Workout Totals: Distance12.120Time1:33:07.10Pace7:40.98
12+ total. Easy pace with one pickup with Jacob down the canyon in 5:43. Benjamin did an easy run 9+3. Usual distances, easy pace for everybody else.
Leg 1: Distance4.000Time31:56.10Pace7:59.02ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.120Time1:01:11.00Pace7:32.09
With Jacob.
Split 1:Distance6.120Time47:04.50Pace7:41.52ZoneEasy Miles Cumilative:Distance6.120Time47:04.50Pace7:41.52
Split 2:Distance1.000Time5:43.80Pace5:43.80ZoneVO2 Max Miles Cumilative:Distance7.120Time52:48.30Pace7:24.99
Split 3:Distance1.000Time8:22.70Pace8:22.70ZoneEasy Miles Cumilative:Distance8.120Time1:01:11.00Pace7:32.09

Amoji 1 Miles: 12.12

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

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Tue, Oct 19, 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 - 2021-10-19 18:29:50
Workout Totals: Distance12.000Time1:29:21.00Pace7:26.75
12 total. Ran in the evening as the weather forecast was better. Did a tempo run pacing William down the canyon. We did 3 miles in 18:25 (6:07, 6:09, 6:09). Matthew kept up for almost 2 miles. Stephen made it to 0.75. Jacob chased the rabbit with 1:45 handicap. His assignment was 5:45,5:40, then as fast as he could for the last mile, which he did in 5:09 catching us with 100 to go. Joseph did 8 easy. William, Stephen, and Matthew did 6. Benjamin did 9+3 with 1 K pickup under 3:00.
Leg 1: Distance0.980Time8:37.50Pace8:48.06ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:25.80Pace6:08.60ZoneEasy Miles
Pacing William.
Leg 3: Distance2.020Time17:39.70Pace8:44.60ZoneEasy Miles
Cool-down with the boys.
Leg 4: Distance6.000Time44:38.00Pace7:26.33ZoneEasy Miles
Alone.

Amoji 1 Miles: 12.00

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

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Wed, Oct 20, 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 - 2021-10-20 09:38:48
Workout Totals: Distance12.000Time1:29:11.50Pace7:25.96
12 total. Easy runs for everybody. Joseph's strap glue job lasted 102 miles. Another 2 with stopping and fixing the clip just to get back home. Ran the remaining 8 in new Amoji shoes, hopefully the strap will do better on this pair.
Leg 1: Distance4.000Time30:30.10Pace7:37.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2: Distance8.000Time58:41.40Pace7:20.18ZoneEasy Miles
With Jacob, part with Joseph.

Amoji 1 Miles: 4.00	Amoji 2 Miles: 8.00

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

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Thu, Oct 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.72	0.00	1.00	0.37	12.09

Fast Running Friend Workout - 2021-10-21 09:10:41
Workout Totals: Distance12.089Time1:35:52.10Pace7:55.81
12+ total. Matthew did a 400 time trial on the track in 76.7 with even splits. He just could not get going for some reason. William ran with him, sped up at the end a bit and finished in 75 something. Jacob did it as a stride as well to warm-up for his 800. His assignment was to run 68 pace evenly for the first lap and see if he could keep it for the second. He was able to do it finishing in 2:16.4 (PR) with very consistent splits by 200 - 33.7, 34.4, 34.3, 34.0. We did some barefoot running on the grass field (1 mile). After that I ran with Joseph. He tried to do a pickup but did not have it. I was with him at 0.625 in 3:53, and then accelerated and was able to dip under 6:00 (5:58). Benjamin did his usual 9+3 with 1 K pickup.
Leg 1: Distance1.561Time13:13.80Pace8:28.52
Warm-up, strides.
Split 1:Distance1.000Time8:14.40Pace8:14.40ZoneEasy Miles Cumilative:Distance1.000Time8:14.40Pace8:14.40
Split 2:Distance0.062Time0:18.10Pace4:51.94ZoneVO2 Max Miles Cumilative:Distance1.062Time8:32.50Pace8:02.58
Split 3:Distance0.187Time1:53.00Pace10:04.28ZoneEasy Miles Cumilative:Distance1.249Time10:25.50Pace8:20.80
Split 4:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles Cumilative:Distance1.311Time10:43.90Pace8:11.15
Split 5:Distance0.250Time2:29.90Pace9:59.60ZoneEasy Miles Cumilative:Distance1.561Time13:13.80Pace8:28.52

Leg 2: Distance0.248Time1:16.70Pace5:09.27ZoneVO2 Max Miles
Matthew's 400.
Leg 3: Distance0.500Time4:26.30Pace8:52.60ZoneEasy Miles
Barefoot on grass.
Leg 4: Distance0.280Time2:16.40Pace8:07.14
Barefoot on grass timing Jacob's 800.
Split 1:Distance0.070Time0:33.70Pace8:01.43ZoneEasy Miles Cumilative:Distance0.070Time0:33.70Pace8:01.43
Split 2:Distance0.070Time0:34.40Pace8:11.43ZoneEasy Miles Cumilative:Distance0.140Time1:08.10Pace8:06.43
Split 3:Distance0.070Time0:34.30Pace8:10.00ZoneEasy Miles Cumilative:Distance0.210Time1:42.40Pace8:07.62
Split 4:Distance0.070Time0:34.00Pace8:05.71ZoneEasy Miles Cumilative:Distance0.280Time2:16.40Pace8:07.14

Leg 5: Distance0.500Time4:39.30Pace9:18.60ZoneEasy Miles
Barefoot on grass with Jacob.
Leg 6: Distance1.000Time8:23.20Pace8:23.20ZoneEasy Miles
Back home with everybody.
Leg 7: Distance8.000Time1:01:36.40Pace7:42.05
Part with Joseph, part alone.
Split 1:Distance3.730Time29:41.40Pace7:57.59ZoneEasy Miles Cumilative:Distance3.730Time29:41.40Pace7:57.59
Split 2:Distance1.000Time5:58.70Pace5:58.70ZoneThreshold Miles Cumilative:Distance4.730Time35:40.10Pace7:32.45
Split 3:Distance3.270Time25:56.30Pace7:55.93ZoneEasy Miles Cumilative:Distance8.000Time1:01:36.40Pace7:42.05

Amoji 2 Miles: 12.09

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

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Fri, Oct 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
3.81	0.00	0.00	8.37	12.18

Fast Running Friend Workout - 2021-10-22 08:51:33
Workout Totals: Distance12.185Time1:37:04.80Pace7:58.03
12 total. Easy pace for everybody except Matthew did 400 in 76.6. He started a bit faster this time, but was still fearful. Benjamin did easy 8 tapering for the 10 mile race tomorrow.
Leg 1: Distance1.562Time12:44.70Pace8:09.56
Warm-up/strides.
Split 1:Distance1.000Time8:06.40Pace8:06.40ZoneEasy Miles Cumilative:Distance1.000Time8:06.40Pace8:06.40
Split 2:Distance0.062Time0:20.40Pace5:29.03ZoneVO2 Max Miles Cumilative:Distance1.062Time8:26.80Pace7:57.21
Split 3:Distance0.188Time1:37.60Pace8:39.15ZoneEasy Miles Cumilative:Distance1.250Time10:04.40Pace8:03.52
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles Cumilative:Distance1.312Time10:22.60Pace7:54.54
Split 5:Distance0.250Time2:22.10Pace9:28.40ZoneEasy Miles Cumilative:Distance1.562Time12:44.70Pace8:09.56

Leg 2: Distance0.248Time1:16.60Pace5:08.87ZoneVO2 Max Miles
Pacing Matthew in the 400.
Leg 3: Distance1.250Time10:21.50Pace8:17.20ZoneEasy Miles
On grass with the boys barefoot.
Leg 4: Distance1.000Time8:11.80Pace8:11.80ZoneEasy Miles
Back to the house.
Leg 5: Distance8.000Time1:02:57.10Pace7:52.14ZoneVO2 Max Miles
With Jacob.
Leg 6: Distance0.125Time1:33.10Pace12:24.80ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 12.19

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

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Sat, Oct 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.67	0.00	5.33	0.00	12.00

Fast Running Friend Workout - 2021-10-23 08:58:59
Workout Totals: Distance12.000Time1:28:42.60Pace7:23.55
12 total. Was going to do 16, with 2x3, but felt the hamstring tightening up on the second interval, and decided to cut the miles, and run that interval on Monday. Jacob did 17:30 for 3 miles with the total of 10. He was tired from the week, first two miles at 5:45, and on the last he only had 6:00. William was having an attitude in the first interval, so I stopped him, and had him start again. I told him I would run whatever reasonable pace he asked for but expected him to not drop back and run 5 steps behind. He asked for 6:30, and was mostly able to do it finishing in 19:23. Joseph did 18:34. On the second interval, my hamstring started tightening up and I decided to stop shortly after 1.5 mark in 8:54, and try this interval on Monday. Benjamin raced a small 10 miler in Buda, TX in 54:10 on rolling hills, with 70 F, and 97% humidity winning it by 4 minutes. Not sure what his means for his Monumental Half, we will have to see.
Leg 1: Distance0.980Time8:15.70Pace8:25.82ZoneEasy Miles
Warm-up.
Leg 2: Distance0.810Time5:06.70Pace6:18.64ZoneThreshold Miles
William's failed start of the tempo.
Leg 3: Distance0.810Time7:36.80Pace9:23.95ZoneEasy Miles
Back to the start with William.
Leg 4: Distance3.000Time19:23.30Pace6:27.77ZoneThreshold Miles
Tempo with William (down the canyon).
Leg 5: Distance3.000Time23:53.20Pace7:57.73ZoneEasy Miles
Part with Jacob, part alone for the second serving.
Leg 6: Distance1.520Time8:59.70Pace5:55.07ZoneThreshold Miles
Could not quite handle the second serving today.
Leg 7: Distance1.880Time15:27.20Pace8:13.19ZoneEasy Miles
To the car.

Amoji 2 Miles: 12.00

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
56.32	0.00	6.33	9.74	72.39

Amoji 1 Miles: 28.12	Amoji 2 Miles: 44.27

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

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