Breaking the Wall

Week starting Oct 23, 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:	3010.45
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
64.06	0.00	13.00	0.12	77.18

Joybees 1 Miles: 77.18

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

Sun, Oct 23, 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. Spoke in the English ward on the atonement, then taught a lesson in the Russian-speaking branch for the young men. A short nap in the afternoon.

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

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Mon, Oct 24, 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 - 2022-10-24 09:49:22
Workout Totals: Distance12.000Time1:34:28.70Pace7:52.39
12 total. Easy pace for me. Jacob and Benjamin did a mile pickup in 4:49. Joseph did 0.5 in 2:26. Otherwise, easy pace.
Leg 1: Distance2.000Time17:04.10Pace8:32.05ZoneEasy Miles
With Mary, Bella, Benjamin, and William.
Leg 2: Distance10.000Time1:17:24.60Pace7:44.46ZoneEasy Miles
With Benjamin, Joseph, and Jacob.

Joybees 1 Miles: 12.00

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

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Tue, Oct 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Fast Running Friend Workout - 2022-10-25 09:42:55
Workout Totals: Distance12.000Time1:29:22.60Pace7:26.88
12 total. Did a 4 mile tempo being a rabbit for Benjamin. We had headwind today again, though not as much as on Saturday. So only maybe 10 seconds per mile. I ran 24:19. Jacob ran with me up to almost 2.5 when Benjamin caught us, then ran a bit less than a mile with him, and then jogged to the finish. Benjamin did 20:52, 21:19. Got a spasm in the last one, was running 6:00 pace at the end. It was colder today, and it rained. Maybe that contributed to the spasm.
Leg 1: Distance2.480Time20:17.50Pace8:10.93ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:19.90Pace6:04.98ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.520Time44:45.20Pace8:06.45ZoneEasy Miles
Distance/cool-down.

Joybees 1 Miles: 12.00

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

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Wed, Oct 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.12	12.37

Fast Running Friend Workout - 2022-10-26 09:02:29
Workout Totals: Distance12.374Time1:36:51.90Pace7:49.69
12 total. Easy runs, mostly. William, Matthew, Mary and Bella did a rabbit chase on the track. William ran 400 in 51, Matthew 55, Mary 200 in 44.6, and Bella 200 in 49.5 or so.
Leg 1: Distance7.000Time52:02.30Pace7:26.04ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance1.000Time8:38.40Pace8:38.40ZoneEasy Miles
With William, Stephen, Matthew, Mary, and Bella.
Leg 3: Distance0.124Time0:49.60Pace6:40.00
With Mary.
Split 1:Distance0.000Time0:05.00Pace0:00.00ZoneEasy Miles Cumilative:Distance0.000Time0:05.00Pace0:00.00
Split 2:Distance0.124Time0:44.60Pace5:59.68ZoneVO2 Max Miles Cumilative:Distance0.124Time0:49.60Pace6:40.00

Leg 4: Distance1.000Time8:58.30Pace8:58.30ZoneEasy Miles
With Mary, Bella, William, Stephen, and Matthew.
Leg 5: Distance3.000Time23:42.80Pace7:54.27ZoneEasy Miles
With William, Joseph, and Jacob - if I remember right.
Leg 6: Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.37

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

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Thu, Oct 27, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	2.00	0.00	12.31

Fast Running Friend Workout - 2022-10-27 10:03:29
Workout Totals: Distance12.310Time1:38:50.50Pace8:01.76
12 total. Paced Matthew in 2x1 mile down the canyon with Benjamin and William. Matthew did 5:58, 5:55. I was happy about that. Stephen did the first mile. I was happy about that as well. Easy runs, usual distances otherwise.
Leg 1: Distance0.980Time8:12.80Pace8:22.86ZoneEasy Miles
Warm-up.
Leg 2: Distance2.500Time16:53.60Pace6:45.44
Matthew's workout.
Split 1:Distance1.000Time5:58.50Pace5:58.50ZoneThreshold Miles Cumilative:Distance1.000Time5:58.50Pace5:58.50
Split 2:Distance0.500Time5:00.00Pace10:00.00ZoneEasy Miles Cumilative:Distance1.500Time10:58.50Pace7:19.00
Split 3:Distance1.000Time5:55.10Pace5:55.10ZoneThreshold Miles Cumilative:Distance2.500Time16:53.60Pace6:45.44

Leg 3: Distance6.520Time52:40.60Pace8:04.75ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.060Time18:15.00Pace8:51.55
With Mary and Bella.
Split 1:Distance0.936Time8:21.60Pace8:55.90ZoneEasy Miles Cumilative:Distance0.936Time8:21.60Pace8:55.90
Split 2:Distance0.124Time0:53.80Pace7:13.87ZoneEasy Miles Cumilative:Distance1.060Time9:15.40Pace8:43.96
Split 3:Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles Cumilative:Distance2.060Time18:15.00Pace8:51.55

Leg 5: Distance0.250Time2:48.50Pace11:14.00ZoneEasy 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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Fri, Oct 28, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	7.00	0.00	16.25

Fast Running Friend Workout - 2022-10-28 09:34:29
Workout Totals: Distance16.250Time1:57:12.70Pace7:12.78
16+ total. Did a 7 mile tempo run down the canyon playing a rabbit for Benjamin. This was his last workout as a single man. The wind was better today. I ran my fastest time. Splits 5:38, 6:03, 5:56, 5:56, 5:56, 5:58, 5:56. The form felt better. Possibly due to the new skiing machine exercise I started doing - pulling the cords with both hands while standing on one leg alternating left and right, as opposed to standing on both legs. All thing while paying a particular attention to achieving proper forward thrust - especially on the right side where I have a problem. Benjamin was running well up until 5 miles (25:28), but then he hit a really bad spasm, and ended up with 5:45 average for the last 2 miles, total time 36:58. He did the skiing machine exercise a couple of times as well over the last two days. So perhaps his form was also changed. We need to think about what happened and what to do about it. Jacob did 3x1 mile down the canyon 5:09, 5:00, 5:10 in the afternoon. By then there was significant headwind. Easy runs otherwise.
Leg 1: Distance4.230Time33:16.70Pace7:52.03ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time41:23.70Pace5:54.81ZoneThreshold Miles
Tempo run.
Leg 3: Distance4.770Time40:04.80Pace8:24.15ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance0.250Time2:27.50Pace9:50.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 16.25

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

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Sat, Oct 29, 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 - 2022-10-29 06:16:58
Workout Totals: Distance12.250Time1:30:19.80Pace7:22.43
12 total. Easy pace. Benjamin and Maddy got married. Busy day. Everybody got their distances in, though.
Leg 1: Distance12.000Time1:27:31.50Pace7:17.62ZoneEasy Miles
With Benjamin, Jacob, and Noah. Part with William.
Leg 2: Distance0.250Time2:48.30Pace11:13.20ZoneEasy 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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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
64.06	0.00	13.00	0.12	77.18

Joybees 1 Miles: 77.18

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

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