Breaking the Wall

Week starting Nov 28, 2021

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:	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
64.13	3.00	0.00	9.75	76.88

Amoji 2 Miles: 76.88

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

Sun, Nov 28, 2021

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. Many of us were sick and stayed home.

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

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Mon, Nov 29, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.14	0.00	0.00	1.00	14.14

Fast Running Friend Workout - 2021-11-29 09:38:49
Workout Totals: Distance14.144Time1:47:38.20Pace7:36.60
Sarah and I celebrated our 25th wedding anniversary today. 14+ total. Did my normal 12 in the morning with a mile down the canyon in 5:55. Usual distances for the younger kids, 8 for Benjamin. Then I found it that I need to be vaccinated for an upcoming work meeting. I wanted to get J & J because it is only one dose, and also does not have history of causing heart damage. Had to look around, but was able to get the same day appointment at the Wasatch County Health Department. To minimize the negative effects of the vaccine I decided to go for a short run immediately after, and ran a bit over 2 miles at 7:20 pace. No major problems - the arm was almost not sore at all. I felt extra thirsty, and noticed that I was drinking more, but it did not seem to come out very fast. There was some kind of a strange pressure in the head when running. There was some minor swelling under the ears and a bit of a foggy mind. Benjamin did 8 miles, usual distances for the boys. Mary did 1 mile.
Leg 1: Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Joseph, William, Stephen, and Benjamin.
Leg 2: Distance8.000Time59:56.30Pace7:29.54
With Jacob, part with Benjamin.
Split 1:Distance4.980Time38:06.80Pace7:39.20ZoneEasy Miles Cumilative:Distance4.980Time38:06.80Pace7:39.20
Split 2:Distance1.000Time5:55.10Pace5:55.10ZoneVO2 Max Miles Cumilative:Distance5.980Time44:01.90Pace7:21.79
Split 3:Distance2.020Time15:54.40Pace7:52.48ZoneEasy Miles Cumilative:Distance8.000Time59:56.30Pace7:29.54

Leg 3: Distance2.014Time14:43.00Pace7:18.43ZoneEasy Miles
Post-vaccination.
Leg 4: Distance0.130Time1:45.40Pace13:30.77ZoneEasy Miles
With Leigha.

Amoji 2 Miles: 14.14

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

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Tue, Nov 30, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-11-30 10:12:48
Workout Totals: Distance12.000Time1:32:37.00Pace7:43.08
12 total. Did a mile pickup down the canyon in 5:46. Felt a little fuzzy after the vaccine, but can tell the strength and endurance is starting to return. Benjamin did his first 12 since he got sick, including a mile pickup in 5:14. Otherwise, easy runs, usual distances for the kids.
Leg 1: Distance4.000Time30:55.90Pace7:43.98ZoneEasy Miles
With Benjamin, Jacob, William, and Matthew.
Leg 2: Distance8.000Time1:01:41.10Pace7:42.64
With Benjamin, part with Joseph and Jacob.
Split 1:Distance3.480Time27:48.20Pace7:59.37ZoneEasy Miles Cumilative:Distance3.480Time27:48.20Pace7:59.37
Split 2:Distance1.000Time5:46.20Pace5:46.20ZoneVO2 Max Miles Cumilative:Distance4.480Time33:34.40Pace7:29.64
Split 3:Distance3.520Time28:06.70Pace7:59.18ZoneEasy Miles Cumilative:Distance8.000Time1:01:41.10Pace7:42.64

Amoji 2 Miles: 12.00

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

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Wed, Dec 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	0.00	3.00	12.06

Fast Running Friend Workout - 2021-12-01 10:27:56
Workout Totals: Distance12.060Time1:30:04.70Pace7:28.15
Total of 12+. Did 10 in the AM and 2+ in the PM. We did a rabbit chase 3 miles down the canyon. Stephen and Matthew started first, then William 30 seconds behind them, then I started 1 minute behind William, and Jacob started 1:30 behind me. Jacob caught all the rabbits and finished in 16:10 (5:28, 5:28,5:14). William came in second with 18:44. Then I had 17:50, then Matthew 19:41, and Stephen 20:18. Stephen gave up and started jogging in the last 0.5, so he earned himself a retry tomorrow. Benjamin was able to run 12 miles today.
Leg 1: Distance0.980Time7:59.40Pace8:09.18ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance3.000Time17:50.90Pace5:56.97ZoneVO2 Max Miles
Tempo run
Leg 3: Distance6.020Time47:03.70Pace7:49.05ZoneEasy Miles
Cool-down/distance. Part with Jacob, part alone.
Leg 4: Distance2.060Time17:10.70Pace8:20.34ZoneEasy Miles
With Joseph.

Amoji 2 Miles: 12.06

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

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Thu, Dec 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	3.00	0.00	0.00	12.50

Fast Running Friend Workout - 2021-12-02 10:24:13
Workout Totals: Distance12.500Time1:34:05.00Pace7:31.60
12.5 total. Paced Stephen through his redemption 3 mile tempo down the canyon. I gave him an easier target - 20:00, which he was able to do running 19:43. Joseph was the rabbit chaser starting 2:00 behind, and he had a good run - 17:37, with the first 1.5 in 9:00, and then 5:45 pace average for the second half catching the rabbit. Benjamin felt stronger, was able to do his mile pickup in 4:47. Other kids did easy runs.
Leg 1: Distance0.980Time7:46.70Pace7:56.22ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time19:43.10Pace6:34.37ZoneMarathon Pace Miles
Pacing Stephen.
Leg 3: Distance8.520Time1:06:35.20Pace7:48.92ZoneEasy Miles
Part with Benjamin mostly, part with Joseph.

Amoji 2 Miles: 12.50

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

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Fri, Dec 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-12-03 09:57:07
Workout Totals: Distance12.000Time1:27:42.40Pace7:18.53
12 total. Mary tried to set a mile PR, but just did not have it. She had a good first lap (1:52), but then started jogging, so I stopped her. Then she had a fit, said her foot was hurting, but would not do the exercises to strengthen the foot, and would not run. So that was all that she ran today. I did a mile pickup down the canyon in 5:51. Otherwise, we had easy runs, usual distances.
Leg 1: Distance1.000Time7:25.10Pace7:25.10ZoneEasy Miles
With Jacob, first lap with Mary.
Leg 2: Distance5.000Time37:34.30Pace7:30.86ZoneEasy Miles
With Jacob.
Leg 3: Distance6.000Time42:43.00Pace7:07.17
Alone.
Split 1:Distance3.050Time22:25.70Pace7:21.21ZoneEasy Miles Cumilative:Distance3.050Time22:25.70Pace7:21.21
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneVO2 Max Miles Cumilative:Distance4.050Time28:17.20Pace6:59.06
Split 3:Distance1.950Time14:25.80Pace7:24.00ZoneEasy Miles Cumilative:Distance6.000Time42:43.00Pace7:07.17

Amoji 2 Miles: 12.00

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

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Sat, Dec 04, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.43	0.00	0.00	3.75	14.18

Fast Running Friend Workout - 2021-12-04 08:09:48
Workout Totals: Distance14.180Time1:47:25.10Pace7:34.52
14+ total. Did a workout with Chad - down 1 mile targeting 6:00, then 0.125 recovery and 0.25 up targeting 90, then 0.125 recovery and repeat - 3 sets. On the first interval Matthew ran with us and we get 5:58. William sort of tried the workout, but his heart rate monitor was falling off, and he was getting distracted by it and could not focus on the pace. Then we ran 90 uphill, then 5:56 down. On the up I ran 89, and Chad fell behind, but then he was fine on the down in 5:52, but then could only ran 92 on the last one up. I ran 86. Jacob did the same workout - 5:19, 80, 5:14, 78, 5:14, 75. Benjamin ran in Austin, did a 2 mile tempo in 10:14 with the total of 16. Otherwise easy runs usual distances for everybody except Stephen, Joseph, and Mary. Stephen and Joseph had colds, did only 4. Mary was having issues with her foot, or so she said, but we could not get her to run more than a quarter.
Leg 1: Distance1.000Time7:42.40Pace7:42.40ZoneEasy Miles
With Chad.
Leg 2: Distance0.980Time8:07.90Pace8:17.86ZoneEasy Miles
With Chad, Joseph, William, and Matthew.
Leg 3: Distance4.430Time29:53.30Pace6:44.81
Workout with Chad, part with Matthew and William.
Split 1:Distance1.000Time5:58.90Pace5:58.90ZoneVO2 Max Miles Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance0.125Time1:23.80Pace11:10.40ZoneEasy Miles Cumilative:Distance1.125Time7:22.70Pace6:33.51
Split 3:Distance0.250Time1:30.30Pace6:01.20ZoneVO2 Max Miles Cumilative:Distance1.375Time8:53.00Pace6:27.64
Split 4:Distance0.125Time1:18.70Pace10:29.60ZoneEasy Miles Cumilative:Distance1.500Time10:11.70Pace6:47.80
Split 5:Distance1.000Time5:56.40Pace5:56.40ZoneVO2 Max Miles Cumilative:Distance2.500Time16:08.10Pace6:27.24
Split 6:Distance0.125Time1:29.70Pace11:57.60ZoneEasy Miles Cumilative:Distance2.625Time17:37.80Pace6:42.97
Split 7:Distance0.250Time1:29.10Pace5:56.40ZoneVO2 Max Miles Cumilative:Distance2.875Time19:06.90Pace6:38.92
Split 8:Distance0.180Time1:59.70Pace11:05.00ZoneEasy Miles Cumilative:Distance3.055Time21:06.60Pace6:54.60
Split 9:Distance1.000Time5:52.40Pace5:52.40ZoneVO2 Max Miles Cumilative:Distance4.055Time26:59.00Pace6:39.26
Split 10:Distance0.125Time1:27.40Pace11:39.20ZoneEasy Miles Cumilative:Distance4.180Time28:26.40Pace6:48.23
Split 11:Distance0.250Time1:26.90Pace5:47.60ZoneVO2 Max Miles Cumilative:Distance4.430Time29:53.30Pace6:44.81

Leg 4: Distance2.770Time22:01.80Pace7:57.18ZoneEasy Miles
To the house with Chad and Jacob.
Leg 5: Distance5.000Time39:39.70Pace7:55.94ZoneEasy Miles
With Chad back to the car.

Amoji 2 Miles: 14.18

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
64.13	3.00	0.00	9.75	76.88

Amoji 2 Miles: 76.88

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

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