Breaking the Wall

Week starting Nov 13, 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
68.25	0.00	9.00	0.00	77.25

Joybees 1 Miles: 77.25

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

Sun, Nov 13, 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, Nov 14, 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 - 2022-11-14 09:17:33
Workout Totals: Distance12.250Time1:38:56.80Pace8:04.64
12 total. Easy runs. Mostly usual distances. William had a stomach bug of some kind, ran only 2 miles.
Leg 1: Distance4.000Time31:45.40Pace7:56.35ZoneEasy Miles
With Stephen and Matthew.
Leg 2: Distance6.000Time47:00.30Pace7:50.05ZoneEasy Miles
Part with William, part alone.
Leg 3: Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:31.00Pace8:45.50ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

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Tue, Nov 15, 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 - 2022-11-15 10:10:13
Workout Totals: Distance12.250Time1:35:11.00Pace7:46.20
12 total. Did a 4 mile tempo down the canyon in 23:58. Played a rabbit for Jacob and Benjamin. Benjamin did 2x4 20:49, 20:44. On the first one he hit a really bad spasm with the closing quarter in 91. But he went ahead and did the second interval nevertheless. There was headwind by then, but this time he did it without a spasm closing with 5:07 mile. This was a very interesting result that nevertheless goes with his half-marathon experiences when he magically recovers from the spasm and starts running a normal race pace. Easy runs, usual distances for everybody except William. I think he did only 4.
Leg 1: Distance0.980Time9:08.40Pace9:19.59ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:58.70Pace5:59.68ZoneThreshold Miles
Tempo run.
Leg 3: Distance5.020Time41:42.00Pace8:18.41ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.250Time2:34.40Pace10:17.60ZoneEasy 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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Wed, Nov 16, 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 - 2022-11-16 10:04:53
Workout Totals: Distance12.250Time1:35:20.60Pace7:46.99
12 total. Easy runs, usual distances. I think maybe a bit less for William.
Leg 1: Distance4.000Time31:52.10Pace7:58.02ZoneEasy Miles
With Stephen and Matthew. I think we had William as well.
Leg 2: Distance6.000Time43:55.00Pace7:19.17ZoneEasy Miles
I think I ran this alone.
Leg 3: Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time17:00.50Pace8:30.25ZoneEasy Miles
With Mary and Bella.

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 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2022-11-17 11:28:04
Workout Totals: Distance12.250Time1:35:51.90Pace7:49.54
12 total. Did a 2 mile tempo down the canyon in 11:49. Played a rabbit for Benjamin. He did 2 miles in 9:52. Jacob did 2 miles down the canyon in 10:28 in the middle of 8. Otherwises, easy runs, usual distances.
Leg 1: Distance10.000Time1:15:39.50Pace7:33.95
With Benjamin.
Split 1:Distance4.050Time32:20.50Pace7:59.14ZoneEasy Miles Cumilative:Distance4.050Time32:20.50Pace7:59.14
Split 2:Distance2.000Time11:49.00Pace5:54.50ZoneThreshold Miles Cumilative:Distance6.050Time44:09.50Pace7:17.93
Split 3:Distance3.950Time31:30.00Pace7:58.48ZoneEasy Miles Cumilative:Distance10.000Time1:15:39.50Pace7:33.95

Leg 2: Distance0.250Time2:39.70Pace10:38.80ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:32.70Pace8:46.35ZoneEasy Miles
With Mary and Bella. I think we had Jacob as well.

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 18, 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 - 2022-11-18 09:04:28
Workout Totals: Distance12.250Time1:40:42.20Pace8:13.24
12 total. Easy pace. Usual distances, except for Mary, who hurt her toe and could only run 1 mile. Benjamin did a mile pickup.
Leg 1: Distance4.000Time31:34.70Pace7:53.68ZoneEasy Miles
With Benjamin,Stephen and Matthew.
Leg 2: Distance6.000Time47:39.20Pace7:56.53ZoneEasy Miles
With William and Benjamin.
Leg 3: Distance0.250Time2:40.40Pace10:41.60ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time18:47.90Pace9:23.95ZoneEasy Miles
With Bella, part 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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Sat, Nov 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	3.00	0.00	16.00

Fast Running Friend Workout - 2022-11-19 08:36:53
Workout Totals: Distance16.000Time2:02:41.60Pace7:40.10
16 total. Did a 3 mile tempo down the canyon in 17:37 (5:58, 5:56, 5:45). Joseph ran with me and kicked faster in the last 0.25, got 17:27. Chad fell back around 1.75 and finished a bit under 18:00. Benjamin and Jacob rabbit-chased us with a 1:30 handicap. Benjamin ended up with 14:37 (4:54, 4:53, 4:50). Jacob was tricked into a PR. He ran the first mile with Benjamin, then fell back a bit, but caught up to us before we got to 1.5. Then he ran with us to 2 miles, recovered, and then kicked in 5:07 achieving a PR of 15:29 (4:54, 5:28, 5:07). I had Matthew, Stephen, and William run only 4 at an easy pace to reduce the chance of getting sick. Mary hurt her toe, could only run 1 mile. Bella did 2. Leigha fell asleep early, did not run.
Leg 1: Distance7.000Time52:10.40Pace7:27.20ZoneEasy Miles
With Chad, part with Joseph and Jacob.
Leg 2: Distance0.480Time4:11.50Pace8:43.96ZoneEasy Miles
With Benjamin, Chad, Joseph, and Jacob - warm-up.
Leg 3: Distance3.000Time17:37.20Pace5:52.40ZoneThreshold Miles
Tempo run.
Leg 4: Distance3.520Time29:11.80Pace8:17.67ZoneEasy Miles
Cool-down/distance.
Leg 5: Distance2.000Time19:30.70Pace9:45.35ZoneEasy Miles
With Bella, part with Mary.

Joybees 1 Miles: 16.00

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
68.25	0.00	9.00	0.00	77.25

Joybees 1 Miles: 77.25

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

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