Breaking the Wall

Week starting Nov 12, 2023

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
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: 0.00 Year: 2934.20
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.560.004.501.0072.06
Black Crocs 2023 Miles: 60.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-13 09:20:40
Workout Totals: Distance12.000Time1:32:04.10Pace7:40.34
12 total. Easy pace.
Leg 1:
Distance4.000Time29:36.70Pace7:24.18ZoneEasy Miles
With Matthew. Part with Joseph and Jacob.
Leg 2:
Distance6.000Time44:34.30Pace7:25.72ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:13.10Pace10:13.10ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time7:40.00Pace7:40.00ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.001.500.0010.00

Fast Running Friend Workout - 2023-11-14 09:05:46
Workout Totals: Distance10.000Time1:13:57.70Pace7:23.77
12 total. Did a 1.5 pickup down the canyon acting as a rabbit for Jacob's fartlek. He did 8:06 starting 30 seconds back and caught me.

Do not remember what happened with the evening run. I think I ran with Stephen and Matthew, but my watch was out of battery, so I do not have a record.
Leg 1:
Distance10.000Time1:13:57.70Pace7:23.77
Part with Joseph and Jacob.
Split 1:Distance5.230Time40:25.90Pace7:43.84ZoneEasy Miles
Cumilative:Distance5.230Time40:25.90Pace7:43.84
Distance/warm-up.
Split 2:Distance1.500Time8:51.50Pace5:54.33ZoneThreshold Miles
Cumilative:Distance6.730Time49:17.40Pace7:19.44
Rabbit for Jacob's fartlek, 1.5 down the canyon at a steady pace.
Split 3:Distance3.270Time24:40.30Pace7:32.69ZoneEasy Miles
Cumilative:Distance10.000Time1:13:57.70Pace7:23.77
Distance/cool-down.
 

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-15 10:43:41
Workout Totals: Distance12.000Time1:35:24.50Pace7:57.04
12 total. Easy pace.
Leg 1:
Distance4.000Time31:20.00Pace7:50.00ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance6.000Time44:53.50Pace7:28.92ZoneEasy Miles
Alone.
Leg 3:
Distance1.000Time10:10.40Pace10:10.40ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time9:00.60Pace9:00.60ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.000.001.0012.06

Fast Running Friend Workout - 2023-11-16 09:14:53
Workout Totals: Distance12.060Time1:39:46.70Pace8:16.41
12 total. Matthew did a mile time trial on the track. Joseph was the pacer. I followed as I was not confident in my ability to pace Matthew or even keep up. Matthew ran a PR of 5:48.2. Splits 86,91,87,82. He dropped me in the last 50 meters of the kick.

Jacob did a 5 K fartlek on the track 400 fast 100 slow in 18:18. Splits were more or less like last time except there was no panic 88 lap.
Leg 1:
Distance1.060Time8:14.90Pace7:46.89ZoneEasy Miles
Warm-up.
Leg 2:
Distance1.000Time5:48.90Pace5:48.90ZoneVO2 Max Miles
The mile.
Leg 3:
Distance8.000Time1:05:45.00Pace8:13.12ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance1.000Time10:29.60Pace10:29.60ZoneEasy Miles
With Leigha.
Leg 5:
Distance1.000Time9:28.30Pace9:28.30ZoneEasy Miles
With Mary and Bella.

Black Crocs 2023 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2023-11-17 09:32:52
Workout Totals: Distance12.000Time1:32:49.70Pace7:44.14
12 total. Easy pace.
Leg 1:
Distance10.000Time1:17:19.90Pace7:43.99ZoneEasy Miles
Part with the kids, part alone.
Leg 2:
Distance2.000Time15:29.80Pace7:44.90ZoneEasy Miles
Alone.

Black Crocs 2023 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

Fast Running Friend Workout - 2023-11-18 08:41:16
Workout Totals: Distance14.000Time1:59:58.40Pace8:34.17
14 total. Paced Matthew in a 3 mile tempo (18:30) along with Joseph and William. William sped up in the last mile and ran about 18:10. Joseph pulled ahead of us a bit with half a mile to go, and then kicked the last quarter in 60, and got 17:52. Jacob ran 2 miles in 10:21 (5:05, 5:16) starting a minute behind us, then waited for us to catch up, and ran 0.75 with us, and then kicked in 64. He is slowly starting to climb out of his low turnover hole.

Benjamin did a 5 K fartlek on the road in 16:47 going by his GPS watch.
Leg 1:
Distance0.980Time8:01.50Pace8:11.33ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:30.20Pace6:10.07ZoneThreshold Miles
Tempo run with Matthew.
Leg 3:
Distance3.020Time24:53.10Pace8:14.40ZoneEasy Miles
Back to the car.
Leg 4:
Distance6.000Time59:56.90Pace9:59.48ZoneEasy Miles
Alone.
Leg 5:
Distance1.000Time8:36.70Pace8:36.70ZoneEasy Miles
With Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.560.004.501.0072.06
Black Crocs 2023 Miles: 60.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: