Breaking the Wall

Week starting Nov 27, 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:

Click to donate

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
71.60	0.00	9.00	0.00	80.60

Joybees 1 Miles: 24.50	Madctoc Clogs Miles: 56.10

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

Sun, Nov 27, 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 as usual. Our ward, then the Russian-speaking branch.

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

Add Comment

Mon, Nov 28, 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 - 2022-11-28 08:18:42
Workout Totals: Distance12.250Time1:38:05.10Pace8:00.42
12 total. Easy runs, usual distances. Benjamin did a mile pickup in 4:54.
Leg 1: Distance2.000Time16:07.80Pace8:03.90ZoneEasy Miles
With Jacob.
Leg 2: Distance6.000Time46:24.30Pace7:44.05ZoneEasy Miles
With Benjamin and Jacob. I think we had William.
Leg 3: Distance2.000Time15:49.80Pace7:54.90ZoneEasy Miles
With Benjamin, part with Stephen and Matthew.
Leg 4: Distance0.500Time5:10.10Pace10:20.20ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5: Distance1.500Time11:43.80Pace7:49.20ZoneEasy Miles
With Jacob.
Leg 6: Distance0.250Time2:49.30Pace11:17.20ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

Add Comment

Tue, Nov 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 - 2022-11-29 09:37:39
Workout Totals: Distance12.250Time1:44:37.10Pace8:32.42
Sarah and I celebrated our 26th wedding anniversary today. We followed our tradition and went to the Provo Temple performing the sealings. Running-wise 12 total. Snow today. Easy runs, mostly usual distances. Mary and Bella are still recovering, did only 1 mile.
Leg 1: Distance4.000Time33:08.20Pace8:17.05ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time51:48.60Pace8:38.10ZoneEasy Miles
With Benjamin and William.
Leg 3: Distance0.250Time2:33.80Pace10:15.20ZoneEasy Miles
With Sarah and Leigha.
Leg 4: Distance1.000Time9:17.10Pace9:17.10ZoneEasy Miles
With Mary, Bella, and Jacob.
Leg 5: Distance1.000Time7:49.40Pace7:49.40ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.25

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

Add Comment

Wed, Nov 30, 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 - 2022-11-30 14:30:31
Workout Totals: Distance12.250Time1:38:08.60Pace8:00.70
12 total. Easy runs, usual distances mostly, Mary and Bella did only 1 mile. I think Benjamin did a mile pickup a bit sub-5:00.
Leg 1: Distance4.000Time31:48.80Pace7:57.20ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time46:54.90Pace7:49.15ZoneEasy Miles
With Benjamin and William.
Leg 3: Distance0.250Time2:31.60Pace10:06.40ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time9:12.80Pace9:12.80ZoneEasy Miles
With Jacob, Mary and Bella.
Leg 5: Distance1.000Time7:40.50Pace7:40.50ZoneEasy Miles
With Jacob.

Madctoc Clogs Miles: 12.25

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

Add Comment

Thu, Dec 01, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	6.00	0.00	15.25

Fast Running Friend Workout - 2022-12-01 10:07:36
Workout Totals: Distance15.250Time2:00:29.60Pace7:54.07
15 total. Did 3x2 down the canyon 11:54, 11:51, 11:42. On the first one tried to pace William, but he did not have it today, ran only 1 mile. In parallel, played a rabbit for Benjamin and Jacob. Benjamin got 9:57, Jacob 10:01. On the second one Jacob paced me (11:51). On the last one, ran alone (11:42). Benjamin did 4x2 9:57, 9:56, 9:54, 9:58. Jacob did one interval with Benjamin in 10:01, almost a PR, and then one more pacing me. Otherwise, easy runs, usual distances.
Leg 1: Distance0.980Time8:22.50Pace8:32.76ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time11:54.50Pace5:57.25ZoneThreshold Miles
First interval, part with William.
Leg 3: Distance1.000Time9:56.10Pace9:56.10ZoneEasy Miles
Recovery.
Leg 4: Distance2.000Time11:51.80Pace5:55.90ZoneThreshold Miles
Second interval. With Jacob.
Leg 5: Distance2.000Time18:44.80Pace9:22.40ZoneEasy Miles
Recovery.
Leg 6: Distance2.000Time11:42.70Pace5:51.35ZoneThreshold Miles
Last interval.
Leg 7: Distance3.020Time27:22.00Pace9:03.71ZoneEasy Miles
Cool-down, part with Benjamin.
Leg 8: Distance0.250Time2:37.60Pace10:30.40ZoneEasy Miles
With Leigha.
Leg 9: Distance2.000Time17:57.60Pace8:58.80ZoneEasy Miles
With Mary and Bella, part with Jenny and Nate.

Madctoc Clogs Miles: 15.25

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

Add Comment

Fri, Dec 02, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.28	0.00	0.00	0.00	12.28

Fast Running Friend Workout - 2022-12-02 09:37:42
Workout Totals: Distance12.280Time1:41:06.10Pace8:13.98
12 total. Easy runs, usual distances.
Leg 1: Distance10.000Time1:19:46.60Pace7:58.66ZoneEasy Miles
With Benjamin. I think part with other kids.
Leg 2: Distance2.000Time18:24.00Pace9:12.00ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance0.280Time2:55.50Pace10:26.79ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.28

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

Add Comment

Sat, Dec 03, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.32	0.00	3.00	0.00	16.32

Fast Running Friend Workout - 2022-12-03 09:15:02
Workout Totals: Distance16.320Time2:11:16.40Pace8:02.62
16 total. Paced Bonnie in a 3 mile rabbit chase down the canyon. We ran 18:12 (6:02, 6:06, 6:04). It was slippery, we lost a few seconds here and there, but you could still run at a good pace. This is a major breakthrough for Bonnie. Shows she is capable of a sub-19:00 5K at sea level. Benjamin froze and could only run 15:25. He finally got going sort of in the last mile running it in 5:03. Jacob ran a PR of 15:28 staying with Benjamin until 0.75 to go. Joseph ran 16:58. Maddy ran a 2 mile PR of 19:06. Splits 9:29, 9:37. Easy runs, usual Saturday distances for everybody else.
Leg 1: Distance2.000Time19:06.70Pace9:33.35ZoneEasy Miles
With Benjamin, Maddy, Bonnie, Matthew, Jacob, and Stephen - I think.
Leg 2: Distance0.650Time5:40.50Pace8:43.85ZoneEasy Miles
Warm-up or rather more like pre-cool in the canyon before the workout.
Leg 3: Distance3.000Time18:12.90Pace6:04.30ZoneThreshold Miles
Pacing Bonnie.
Leg 4: Distance2.670Time22:41.70Pace8:30.00ZoneEasy Miles
Back to the car.
Leg 5: Distance4.000Time31:56.40Pace7:59.10ZoneEasy Miles
With Benjamin, Jacob, William, Stephen, and Matthew. Part with Joseph.
Leg 6: Distance2.000Time15:49.50Pace7:54.75ZoneEasy Miles
With Benjamin and William.
Leg 7: Distance2.000Time17:48.70Pace8:54.35ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.32

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

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
71.60	0.00	9.00	0.00	80.60

Joybees 1 Miles: 24.50	Madctoc Clogs Miles: 56.10

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

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):