Breaking the Wall

Week starting Oct 16, 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:

Click to donate

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
64.09	0.00	13.00	0.12	77.21

Joybees 1 Miles: 77.21

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

Sun, Oct 16, 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. Our ward, then the Russian-speaking branch.

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

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Mon, Oct 17, 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 - 2022-10-17 08:31:27
Workout Totals: Distance12.250Time1:36:54.30Pace7:54.64
12 total. Easy runs, usual distances, except for Bella. She struggled today, was able to run only 1 mile in 9:30. Benjamin did a mile pickup in 4:58, felt tired.
Leg 1: Distance8.000Time1:02:42.30Pace7:50.29ZoneEasy Miles
With Benjamin and Jacob.
Leg 2: Distance2.000Time14:35.60Pace7:17.80ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:01.80Pace8:30.90ZoneEasy Miles
With Benjamin, Mary and Bella.
Leg 4: Distance0.250Time2:34.60Pace10:18.40ZoneEasy 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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Tue, Oct 18, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.19	0.00	0.00	0.12	12.31

Fast Running Friend Workout - 2022-10-18 09:16:41
Workout Totals: Distance12.311Time1:43:03.60Pace8:22.28
12 total, easy runs for everybody except for William and Benjamin. Benjamin paced William to a new mile PR on the track at Orem High- 5:34.0 (81, 82, 84, 84). William is starting to climb out of the hole he's been in for the last 4 years and regain the mental toughness he had when he was 10 and won the state XC championship.
Leg 1: Distance2.000Time16:57.70Pace8:28.85ZoneEasy Miles
With Bella and Benjamin.
Leg 2: Distance1.561Time14:05.70Pace9:01.77
Warm-up with Benjamin and William.
Split 1:Distance1.000Time8:58.90Pace8:58.90ZoneEasy Miles Cumilative:Distance1.000Time8:58.90Pace8:58.90
Split 2:Distance0.062Time0:19.90Pace5:20.97ZoneVO2 Max Miles Cumilative:Distance1.062Time9:18.80Pace8:46.18
Split 3:Distance0.187Time1:59.60Pace10:39.57ZoneEasy Miles Cumilative:Distance1.249Time11:18.40Pace9:03.15
Split 4:Distance0.062Time0:19.80Pace5:19.35ZoneVO2 Max Miles Cumilative:Distance1.311Time11:38.20Pace8:52.57
Split 5:Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles Cumilative:Distance1.561Time14:05.70Pace9:01.77

Leg 3: Distance6.500Time52:35.90Pace8:05.52ZoneEasy Miles
With Benjamin, part with William.
Leg 4: Distance2.000Time16:44.70Pace8:22.35ZoneEasy Miles
With Mary.
Leg 5: Distance0.250Time2:39.60Pace10:38.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31

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

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Wed, Oct 19, 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 - 2022-10-19 09:30:25
Workout Totals: Distance12.000Time1:36:07.50Pace8:00.62
12 total. Did a workout with Stephen, William, and Matthew. Matthew did 2x1 mile down the canyon with 0.5 recovery jog 5:54, 6:04. Better than last time. William helped pace. Stephen did the first 0.75 of the first interval in 4:27 (fell back a bit). Easy runs, usual distances for everybody else.
Leg 1: Distance2.000Time17:47.20Pace8:53.60ZoneEasy Miles
With Bella.
Leg 2: Distance0.980Time8:29.50Pace8:39.90ZoneEasy Miles
Warm-up.
Leg 3: Distance2.500Time17:04.80Pace6:49.92
Workout with William, and Matthew, part with Stephen.
Split 1:Distance1.000Time5:54.50Pace5:54.50ZoneThreshold Miles Cumilative:Distance1.000Time5:54.50Pace5:54.50
Split 2:Distance0.500Time5:05.40Pace10:10.80ZoneEasy Miles Cumilative:Distance1.500Time10:59.90Pace7:19.93
Split 3:Distance1.000Time6:04.90Pace6:04.90ZoneThreshold Miles Cumilative:Distance2.500Time17:04.80Pace6:49.92

Leg 4: Distance4.520Time35:21.50Pace7:49.36ZoneEasy Miles
Part with the kids, part alone back to the car.
Leg 5: Distance2.000Time17:24.50Pace8:42.25ZoneEasy Miles
With Benjamin and Mary.

Joybees 1 Miles: 12.00

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

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Thu, Oct 20, 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 - 2022-10-20 09:34:41
Workout Totals: Distance12.250Time1:34:41.70Pace7:43.81
12 total. Did a 4 mile tempo run in 23:42 down the canyon being a rabbit for Benjamin. Joseph and Jacob ran with me up to about 2.4 when Benjamin caught us, then ran with him to failure, then best pace to the finish. Jacob lasted about 0.75, Joseph about a quarter, but then he kicked at the end in 69. So Jacob had 23:05, Joseph I think got around 23:25. Benjamin was sluggish today, did 20:26, 20:22, on the plus he sped up on the second interval, and did not get a spasm. Easy runs, usual distances, otherwise.
Leg 1: Distance2.480Time20:22.60Pace8:12.98ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:42.00Pace5:55.50ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Cool-down/distance.
Leg 4: Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:00.70Pace8:30.35ZoneEasy Miles
With Mary.

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 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 - 2022-10-21 09:44:03
Workout Totals: Distance12.000Time1:29:44.10Pace7:28.67
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:13:35.20Pace7:21.52ZoneEasy Miles
With Benjamin, first mile with Bella and William.
Leg 2: Distance2.000Time16:08.90Pace8:04.45ZoneEasy 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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Sat, Oct 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.40	0.00	7.00	0.00	16.40

Fast Running Friend Workout - 2022-10-22 08:39:54
Workout Totals: Distance16.400Time2:06:04.60Pace7:41.26
16 total. Did a 7 mile tempo run down the canyon. We had serious headwind today. I ran 43:54, 6:16 average, around 15-20 seconds per mile slower for the effort. Benjamin got 37:52, 5:23 average, also around 15-20 seconds per mile slower. Chad made it to about 3.5 with me. Jacob did 4x1 mile down the canyon with long rest. 5:06, 5:16, 5:24, 5:18. Joseph paced Bonnie for 2 miles in 12:32. Otherwise, easy runs, usual distances. In the evening went to the activity in the Russian speaking branch. We started calling it "Russian speaking" among each other because we do not want it to be associated with the country of Russia in its current state. And here is why - an example. At the activity I met a woman from Hostomel who was there until March. What she told me had happened to her was consistent with other reports from that area. I am not a big fan of the US media, but what it reports concerning Russian atrocities is correct. If anybody doubts it, I can connect you with the eyewitnesses. If anything, our media leaves out the details that would offend sensitive minds. It also fails to properly capture the resilience and determination of the Ukrainian people. But it does report correct facts, do not doubt it.
Leg 1: Distance4.230Time34:47.50Pace8:13.50ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time43:54.80Pace6:16.40ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.920Time27:32.10Pace9:25.79ZoneEasy Miles
To the car with Benjamin and Chad.
Leg 4: Distance2.000Time17:07.30Pace8:33.65ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 5: Distance0.250Time2:42.90Pace10:51.60ZoneEasy Miles
With Bella and Leigha.

Joybees 1 Miles: 16.40

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
64.09	0.00	13.00	0.12	77.21

Joybees 1 Miles: 77.21

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

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