Breaking the Wall

Week starting Oct 30, 2022

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.09	0.12	0.62	5.53	78.36

Joybees 1 Miles: 78.37

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

Sun, Oct 30, 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 31, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.12	0.00	0.00	12.06

Fast Running Friend Workout - 2022-10-31 08:21:41
Workout Totals: Distance12.060Time1:35:33.30Pace7:55.40
12 total. Easy runs, usual distances for everybody. Mary and Bella did a 200 pickup on the track in the middle of their run. Mary 45, Bella 50.7. William had a sore throat, ran only 1 mile. Usual distances otherwise.
Leg 1: Distance8.000Time1:01:40.50Pace7:42.56ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance2.060Time18:15.20Pace8:51.65
With Mary, Bella, Stephen and Matthew.
Split 1:Distance0.936Time8:22.40Pace8:56.75ZoneEasy Miles Cumilative:Distance0.936Time8:22.40Pace8:56.75
Split 2:Distance0.124Time0:50.80Pace6:49.68ZoneMarathon Pace Miles Cumilative:Distance1.060Time9:13.20Pace8:41.89
Split 3:Distance1.000Time9:02.00Pace9:02.00ZoneEasy Miles Cumilative:Distance2.060Time18:15.20Pace8:51.65

Leg 3: Distance2.000Time15:37.60Pace7:48.80ZoneEasy Miles
With Joseph and Jacob.

Joybees 1 Miles: 12.06

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

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Tue, Nov 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	3.00	13.25

Fast Running Friend Workout - 2022-11-01 10:04:45
Workout Totals: Distance13.250Time1:40:52.50Pace7:36.79
13 total. Did 2x1.5 down the canyon 8:31, 8:39 playing a rabbit for Jacob. He started 30 seconds back on each, and did 7:30, 7:49. Recovery was 0.5 jog. Easy runs, usual distances for everybody else.
Leg 1: Distance0.980Time8:09.80Pace8:19.80ZoneEasy Miles
Warm-up.
Leg 2: Distance3.500Time22:48.10Pace6:30.89
Workout.
Split 1:Distance1.500Time8:31.80Pace5:41.20ZoneVO2 Max Miles Cumilative:Distance1.500Time8:31.80Pace5:41.20
Split 2:Distance0.500Time5:36.40Pace11:12.80ZoneEasy Miles Cumilative:Distance2.000Time14:08.20Pace7:04.10
Split 3:Distance1.500Time8:39.90Pace5:46.60ZoneVO2 Max Miles Cumilative:Distance3.500Time22:48.10Pace6:30.89

Leg 3: Distance5.520Time43:32.20Pace7:53.22ZoneEasy Miles
Distance/cool-down with Jacob.
Leg 4: Distance0.250Time2:38.60Pace10:34.40ZoneEasy Miles
With Leigha.
Leg 5: Distance3.000Time23:43.80Pace7:54.60ZoneEasy Miles
With Joseph and William.

Joybees 1 Miles: 13.25

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

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Wed, Nov 02, 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 - 2022-11-02 09:54:17
Workout Totals: Distance9.000Time1:12:24.00Pace8:02.67
12 total. Got really wet and cold. Easy runs, usual distances. Heroic effort for Mary and Bella in the rain. William had a sore throat, ran only 4 miles.
Leg 1: Distance4.000Time32:50.40Pace8:12.60ZoneEasy Miles
With Stephen, and Matthew.
Leg 2: Distance2.000Time17:43.20Pace8:51.60ZoneEasy Miles
With Mary and Bella, also William.
Leg 3: Distance3.000Time21:50.40Pace7:16.80ZoneEasy Miles
Alone.

Fast Running Friend Workout - 2022-11-02 20:37:00
Workout Totals: Distance3.250Time26:33.10Pace8:10.18

Leg 1: Distance0.250Time2:47.70Pace11:10.80ZoneEasy Miles
With Leigha.
Leg 2: Distance3.000Time23:45.40Pace7:55.13ZoneEasy Miles
With Jacob, part with Joseph and William.

Joybees 1 Miles: 12.25

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

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Thu, Nov 03, 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 - 2022-11-03 09:52:00
Workout Totals: Distance12.250Time1:37:46.50Pace7:58.90
12 total.Easy pace. Usual distances. Do not remember if William was on reduced mileage today or not.
Leg 1: Distance4.000Time31:53.10Pace7:58.27ZoneEasy Miles
With Jacob, Stephen, and Matthew. Maybe William as well.
Leg 2: Distance2.000Time18:05.00Pace9:02.50ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 3: Distance4.000Time29:44.10Pace7:26.02ZoneEasy Miles
With Jacob.
Leg 4: Distance0.250Time2:43.80Pace10:55.20ZoneEasy Miles
With Leiha.
Leg 5: Distance2.000Time15:20.50Pace7:40.25ZoneEasy Miles
Alone.

Joybees 1 Miles: 12.25

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

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Fri, Nov 04, 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 - 2022-11-04 09:37:35
Workout Totals: Distance12.250Time1:35:10.20Pace7:46.14
12 total. Easy runs. Usual distances. William is back to full mileage. Mary and Bella had sore throats, reduced mileage.
Leg 1: Distance10.000Time1:14:24.20Pace7:26.42ZoneEasy Miles
Part with the kids, part alone.
Leg 2: Distance1.000Time9:04.20Pace9:04.20ZoneEasy Miles
With Matthew and Bella.
Leg 3: Distance1.000Time8:49.60Pace8:49.60ZoneEasy Miles
With Matthew and Mary.
Leg 4: Distance0.250Time2:52.20Pace11:28.80ZoneEasy 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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Sat, Nov 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.15	0.00	0.62	2.53	16.30

Fast Running Friend Workout - 2022-11-05 09:40:45
Workout Totals: Distance16.306Time2:08:44.60Pace7:53.73
16 total. Joseph and Jacob did 12, Bonnie 6, William 6, Matthew and Stephen 5, Mary 1, Bella 0.5. Bella sore throat has gotten bad enough that she could only run 0.5 today. Mary was fine mostly, but we had her run reduced mileage just in case. A bit less for Matthew and Stephen as well. Joseph and I paced Bonnie in 3x1000 with 200 recovery jog at the Orem High track. She got 3:42, 3:46, 3:49. Joseph joined Jacob half way through the last interval and ran 3:25. Jacob did 3:08, 3:23. Then I had him rest a bit longer and focus, and he ran 3:05. Jacob and I also did a mile pickup down the canyon in 5:44. William and I did a pickup on the hill at the end of our run in 56.9. Also I did a fast 100 during a stride in 16.2. Felt very awkward, like I was about to stumble and fall.
Leg 1: Distance1.561Time12:47.50Pace8:11.67
Warm-up, strides.
Split 1:Distance1.000Time8:01.80Pace8:01.80ZoneEasy Miles Cumilative:Distance1.000Time8:01.80Pace8:01.80
Split 2:Distance0.062Time0:17.70Pace4:45.48ZoneVO2 Max Miles Cumilative:Distance1.062Time8:19.50Pace7:50.34
Split 3:Distance0.187Time1:45.80Pace9:25.78ZoneEasy Miles Cumilative:Distance1.249Time10:05.30Pace8:04.63
Split 4:Distance0.062Time0:16.20Pace4:21.29ZoneVO2 Max Miles Cumilative:Distance1.311Time10:21.50Pace7:54.07
Split 5:Distance0.250Time2:26.00Pace9:44.00ZoneEasy Miles Cumilative:Distance1.561Time12:47.50Pace8:11.67

Leg 2: Distance2.125Time15:08.20Pace7:07.39
Paced Bonnie with Joseph.
Split 1:Distance0.625Time3:42.60Pace5:56.16ZoneVO2 Max Miles Cumilative:Distance0.625Time3:42.60Pace5:56.16
Split 2:Distance0.125Time1:39.90Pace13:19.20ZoneEasy Miles Cumilative:Distance0.750Time5:22.50Pace7:10.00
Split 3:Distance0.625Time3:46.60Pace6:02.56ZoneVO2 Max Miles Cumilative:Distance1.375Time9:09.10Pace6:39.35
Split 4:Distance0.125Time2:09.80Pace17:18.40ZoneEasy Miles Cumilative:Distance1.500Time11:18.90Pace7:32.60
Split 5:Distance0.625Time3:49.30Pace6:06.88ZoneThreshold Miles Cumilative:Distance2.125Time15:08.20Pace7:07.39

Leg 3: Distance2.370Time18:53.90Pace7:58.44ZoneEasy Miles
Distance with Jacob, Joseph, and Bonnie.
Leg 4: Distance0.250Time2:44.20Pace10:56.80ZoneEasy Miles
With Leigha.
Leg 5: Distance6.000Time47:12.10Pace7:52.02
With Jacob, part with Joseph.
Split 1:Distance3.050Time25:09.90Pace8:15.05ZoneEasy Miles Cumilative:Distance3.050Time25:09.90Pace8:15.05
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles Cumilative:Distance4.050Time30:54.60Pace7:37.93
Split 3:Distance1.950Time16:17.50Pace8:21.28ZoneEasy Miles Cumilative:Distance6.000Time47:12.10Pace7:52.02

Leg 6: Distance1.000Time8:59.30Pace8:59.30ZoneEasy Miles
With William, Matthew, and Mary. Part with Stephen and Bella.
Leg 7: Distance3.000Time22:59.40Pace7:39.80
With William.
Split 1:Distance2.845Time22:02.50Pace7:44.85ZoneEasy Miles Cumilative:Distance2.845Time22:02.50Pace7:44.85
Split 2:Distance0.155Time0:56.90Pace6:07.10ZoneVO2 Max Miles Cumilative:Distance3.000Time22:59.40Pace7:39.80

Joybees 1 Miles: 16.31

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
72.09	0.12	0.62	5.53	78.36

Joybees 1 Miles: 78.37

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

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