Breaking the Wall

Week starting Dec 04, 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
69.84	0.00	7.00	0.16	77.00

Madctoc Clogs Miles: 77.00

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

Sun, Dec 04, 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. Fast Sunday. Went to our English ward, then the Russian-speaking branch as usual.

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

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Mon, Dec 05, 2022

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

Fast Running Friend Workout - 2022-12-05 09:11:16
Workout Totals: Distance12.000Time1:36:05.80Pace8:00.48
12 total. Jacob did something with his toe, and could only run 3 miles at 9:00 pace. Otherwise, easy runs, usual distances. Benjamin did his mile pickup I think in 4:54.
Leg 1: Distance4.000Time31:54.10Pace7:58.52ZoneEasy Miles
With Benjamin and Matthew, part with Stephen.
Leg 2: Distance6.000Time46:33.50Pace7:45.58ZoneEasy Miles
With Benjamin.
Leg 3: Distance2.000Time17:38.20Pace8:49.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

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Tue, Dec 06, 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 - 2022-12-06 10:06:10
Workout Totals: Distance12.250Time1:46:53.60Pace8:43.56
12 total. Easy runs, more or less usual distances, except William ran only 5, and Stephen and Matthew ran 5 - extra mile. Jacob did I think 4 miles in the morning. We hoped to be able to do a workout today, but there was too much snow. I tripped and now have some soreness in the upper back and in the glut. Very slow pace today due to snow.
Leg 1: Distance5.000Time41:27.10Pace8:17.42ZoneEasy Miles
With William, Stephen, Matthew, and Benjamin.
Leg 2: Distance5.000Time43:55.50Pace8:47.10ZoneEasy Miles
With Benjamin.
Leg 3: Distance0.250Time2:45.50Pace11:02.00ZoneEasy Miles
With Leigha.
Leg 4: Distance2.000Time18:45.50Pace9:22.75ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

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Wed, Dec 07, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	1.00	0.00	12.25

Fast Running Friend Workout - 2022-12-07 10:54:05
Workout Totals: Distance12.250Time1:41:43.00Pace8:18.20
12 total. Found a clear spot on the trail and did a mile pickup in 5:58. Benjamin did it in 4:47. Jacob was able to run 5+3. William did 4+3. Usual distances, easy pace otherwise. Lots of snow in the evening for Mary and Bella's run.
Leg 1: Distance0.250Time2:53.80Pace11:35.20ZoneEasy Miles
With Leigha.
Leg 2: Distance4.000Time31:52.50Pace7:58.12ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3: Distance6.000Time47:08.50Pace7:51.42
With Benjamin.
Split 1:Distance3.050Time24:42.70Pace8:06.13ZoneEasy Miles Cumilative:Distance3.050Time24:42.70Pace8:06.13
Split 2:Distance1.000Time5:58.90Pace5:58.90ZoneThreshold Miles Cumilative:Distance4.050Time30:41.60Pace7:34.72
Split 3:Distance1.950Time16:26.90Pace8:26.10ZoneEasy Miles Cumilative:Distance6.000Time47:08.50Pace7:51.42

Leg 4: Distance2.000Time19:48.20Pace9:54.10ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

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Thu, Dec 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.84	0.00	0.00	0.16	12.00

Fast Running Friend Workout - 2022-12-08 10:04:15
Workout Totals: Distance12.000Time1:43:20.60Pace8:36.72
12 total. Lots of snow today. Slow pace. Did a pickup on the hill in 55. Benjamin did it in 45.
Leg 1: Distance4.000Time34:49.30Pace8:42.33ZoneEasy Miles
With Stephen, Matthew, Benjamin, and William.
Leg 2: Distance6.000Time50:45.00Pace8:27.50
With Benjamin.
Split 1:Distance5.845Time49:49.70Pace8:31.50ZoneEasy Miles Cumilative:Distance5.845Time49:49.70Pace8:31.50
Split 2:Distance0.155Time0:55.30Pace5:56.77ZoneVO2 Max Miles Cumilative:Distance6.000Time50:45.00Pace8:27.50

Leg 3: Distance2.000Time17:46.30Pace8:53.15ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.00

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

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Fri, Dec 09, 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 - 2022-12-09 09:23:58
Workout Totals: Distance12.250Time1:40:51.90Pace8:14.03
12 total. Easy pace, mostly, usual distances. Jacob was able to do 3+3, felt better in the evening run. Benjamin did a 1K pickup down the canyon in about 3:10.
Leg 1: Distance4.000Time33:57.30Pace8:29.32ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2: Distance6.000Time47:10.80Pace7:51.80ZoneEasy Miles
With William, part with Benjamin.
Leg 3: Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Bella and Leigha.
Leg 4: Distance2.000Time17:02.50Pace8:31.25ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

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Sat, Dec 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	6.00	0.00	16.25

Fast Running Friend Workout - 2022-12-10 09:30:37
Workout Totals: Distance16.250Time2:06:06.10Pace7:45.61
16 total. Did 2x3 down the canyon. We had some snow, but not as much as last week. The first one pacing Bonnie with the help of Joseph and Jacob. She started out well and ran steady 5:56 pace up to 1.25. My fall injury was constraining my chest, and I could barely keep up. But then Bonnie slowed down - apparently due to the cold she had last week, and the pace became very easy. Joseph had a sore throat, Jacob is still dealing with his toe problem. So they just ran Bonnie's interval, and finished 8 miles total. Bonnie also did 8 total. For the second interval for the first two miles I was struggling with the chest injury and could not breathe. So this put me at 12:12 at 2 miles. But then I figured out a way to get it to loosen up a bit, and I was able to speed up to 5:53 in the last mile. Benjamin did 2x3 as well with us being his rabbits to catch. He did 15:11 (5:05, 5:10, 4:56) and 15:10 (5:02, 5:07, 5:01). No spasm, just for some reason had a hard time getting going. Stephen, William, and Matthew did 6 easy miles. Mary and Bella did 2. Leigha - her usual 0.25.
Leg 1: Distance0.980Time8:08.90Pace8:18.88ZoneEasy Miles
Warm-up.
Leg 2: Distance3.000Time18:35.60Pace6:11.87ZoneThreshold Miles
First interval - with Bonnie, Joseph, and Jacob.
Leg 3: Distance3.125Time26:52.30Pace8:35.94ZoneEasy Miles
Recovery with Benjamin.
Leg 4: Distance3.000Time18:05.80Pace6:01.93ZoneThreshold Miles
Second interval - alone.
Leg 5: Distance3.895Time34:23.80Pace8:49.86ZoneEasy Miles
Cool-down/distance with Benjamin.
Leg 6: Distance2.000Time17:28.80Pace8:44.40ZoneEasy Miles
With Mary and Bella.
Leg 7: Distance0.250Time2:30.90Pace10:03.60ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 16.25

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
69.84	0.00	7.00	0.16	77.00

Madctoc Clogs Miles: 77.00

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

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