Breaking the Wall

Week starting Dec 11, 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:	40.31	Year:	3073.12
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
68.24	0.00	6.50	0.00	74.74

Madctoc Clogs Miles: 74.75

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

Sun, Dec 11, 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 English ward, then the Russian-speaking branch. It is getting close in terms of numbers to be a ward with the help of the Ukrainian and Russian refugees. Ukrainians are running away from the bombs, Russians from the mobilization.

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

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Mon, Dec 12, 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 - 2022-12-12 09:05:19
Workout Totals: Distance12.250Time1:48:43.80Pace8:52.56
12 total, easy runs, usual distances - mostly. Jacob did 5+2, not sure what Joseph did. Lots of snow today. Maddy ran her second fastest time for 2 miles - 19:27 but it was on snow and with a negative split - 9:51, 9:36.
Leg 1: Distance2.000Time19:27.10Pace9:43.55ZoneEasy Miles
With Maddy, Benjamin, Stephen, and Matthew.
Leg 2: Distance2.000Time16:40.60Pace8:20.30ZoneEasy Miles
Same company without Maddy.
Leg 3: Distance6.000Time49:50.00Pace8:18.33ZoneEasy Miles
With Benjamin and William.
Leg 4: Distance0.250Time2:58.60Pace11:54.40ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time19:47.50Pace9:53.75ZoneEasy 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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Tue, Dec 13, 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 - 2022-12-13 09:52:42
Workout Totals: Distance12.000Time1:39:06.40Pace8:15.53
12 total. Easy pace, usual distances. Lots of snow, but we were able to run sub 8:00 average.
Leg 1: Distance4.000Time31:48.60Pace7:57.15ZoneEasy Miles
With Matthew, Stephen, Jacob, Joseph, and Benjamin.
Leg 2: Distance6.000Time47:40.20Pace7:56.70ZoneEasy Miles
With Benjamin and William. Part with Joseph and Jacob.
Leg 3: Distance2.000Time19:37.60Pace9:48.80ZoneEasy Miles
With Jacob, 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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Wed, Dec 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.50	0.00	12.25

Fast Running Friend Workout - 2022-12-14 11:23:32
Workout Totals: Distance12.250Time1:36:04.80Pace7:50.60
12 total. I think everybody except Jacob ran their usual distances. Lots of snow today. Benjamin and I did a 1.5 experimental pickup on snow from 1.5 mark to the house (uphill) to see what we could do. He ran 8:15 (5:30) pace, I got 9:41 (6:27 pace). Jacob did 5+2 if I remember right.
Leg 1: Distance4.000Time31:56.20Pace7:59.05ZoneEasy Miles
With Benjamin, Matthew, Stephen, William, Joseph, and Jacob.
Leg 2: Distance6.000Time44:26.40Pace7:24.40
With Benjamin. Part with Joseph and Jacob.
Split 1:Distance4.500Time34:45.20Pace7:43.38ZoneEasy Miles Cumilative:Distance4.500Time34:45.20Pace7:43.38
Split 2:Distance1.500Time9:41.20Pace6:27.47ZoneThreshold Miles Cumilative:Distance6.000Time44:26.40Pace7:24.40

Leg 3: Distance0.250Time2:43.20Pace10:52.80ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time8:38.30Pace8:38.30ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time8:20.70Pace8:20.70ZoneEasy 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 15, 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 - 2022-12-15 10:16:25
Workout Totals: Distance12.000Time1:44:14.10Pace8:41.18
12 total. Easy pace. Snow, so much we could not even think of doing a pickup. Usual distances except for Jacob. Do not remember how much Jacob ran.
Leg 1: Distance4.000Time34:07.40Pace8:31.85ZoneEasy Miles
With Benjamin, Stephen, and Matthew. Do not remember if we had Joseph and Jacob.
Leg 2: Distance6.000Time51:14.40Pace8:32.40ZoneEasy Miles
With Benjamin and William, if I remember right.
Leg 3: Distance2.000Time18:52.30Pace9:26.15ZoneEasy 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 16, 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 - 2022-12-16 14:26:02
Workout Totals: Distance12.000Time1:37:00.10Pace8:05.01
12 total. Easy runs, usual distances. Sarah's birthday. Benjamin is on the road with Maddy taking his stuff to Texas.
Leg 1: Distance2.000Time17:49.40Pace8:54.70ZoneEasy Miles
With Mary and Bella. I think also with Stephen and Matthew
Leg 2: Distance4.000Time31:39.00Pace7:54.75ZoneEasy Miles
With William, Joseph and Jacob, part with Stephen and Matthew.
Leg 3: Distance6.000Time47:31.70Pace7:55.28ZoneEasy Miles
With Joseph and Jacob, part with William.

Madctoc Clogs Miles: 12.00

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

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Sat, Dec 17, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	5.00	0.00	14.24

Fast Running Friend Workout - 2022-12-17 14:52:44
Workout Totals: Distance14.245Time1:50:42.20Pace7:46.28
14 total. Did a workout with the kids. We found a mile stretch in the canyon that was reasonable for speed work, and did mile repeats. Bonnie, William, Joseph, and Jacob did 3. Stephen and Matthew did one. I did 5. On the first one, downhill, Bonnie, Joseph, Jacob, and I ran together and got 6:01. William I think did around 6:10. Stephen and Matthew ran around 6:30. On the second one, uphill, Jacob did 5:45, Joseph around 6:15, Bonnie and I 6:22, and William something around 6:40. On the third one, downhill, Joseph and I ran 6:07, Bonnie and William ran 6:09. Jacob got 5:25. Then I sent the kids home - Jacob still had a problem with his toe, Joseph was getting a sore throat. Bonnie and William were done. I ran two more intervals. Uphill in 6:44, and down in 6:28. Something was happening to me, I did not feel the normal out of fuel feeling, but perhaps the cold weather was masking it. Those last two intervals were rather strange - I am not sure if I just lost traction, or it was because I was loosing strength. I struggled to finish 14 miles. It required reaching deep into the pool of will power. Mary and Bella did 2, Leigha ran her usual 0.25, Benjamin did whatever he could on the road.
Leg 1: Distance3.600Time29:28.20Pace8:11.17ZoneEasy Miles
Warm-up.
Leg 2: Distance6.375Time45:32.50Pace7:08.63
Workout.
Split 1:Distance1.000Time6:01.10Pace6:01.10ZoneThreshold Miles Cumilative:Distance1.000Time6:01.10Pace6:01.10
Split 2:Distance0.125Time1:26.20Pace11:29.60ZoneEasy Miles Cumilative:Distance1.125Time7:27.30Pace6:37.60
Split 3:Distance1.000Time6:22.70Pace6:22.70ZoneThreshold Miles Cumilative:Distance2.125Time13:50.00Pace6:30.59
Split 4:Distance0.125Time1:44.70Pace13:57.60ZoneEasy Miles Cumilative:Distance2.250Time15:34.70Pace6:55.42
Split 5:Distance1.000Time6:07.00Pace6:07.00ZoneThreshold Miles Cumilative:Distance3.250Time21:41.70Pace6:40.52
Split 6:Distance0.125Time1:35.30Pace12:42.40ZoneEasy Miles Cumilative:Distance3.375Time23:17.00Pace6:53.93
Split 7:Distance1.000Time6:44.40Pace6:44.40ZoneThreshold Miles Cumilative:Distance4.375Time30:01.40Pace6:51.75
Split 8:Distance1.000Time9:02.80Pace9:02.80ZoneEasy Miles Cumilative:Distance5.375Time39:04.20Pace7:16.13
Split 9:Distance1.000Time6:28.30Pace6:28.30ZoneThreshold Miles Cumilative:Distance6.375Time45:32.50Pace7:08.63

Leg 3: Distance4.270Time35:41.50Pace8:21.52ZoneEasy Miles
Death march to the house.

Madctoc Clogs Miles: 14.24

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
68.24	0.00	6.50	0.00	74.74

Madctoc Clogs Miles: 74.75

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

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