Breaking the Wall

Week starting Dec 19, 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:	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
69.44	3.00	0.00	0.00	72.44

Amoji 3 Miles: 72.44

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

Sun, Dec 19, 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.

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

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Mon, Dec 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	0.00	0.00	12.05

Fast Running Friend Workout - 2021-12-20 08:59:08
Workout Totals: Distance12.048Time1:43:32.00Pace8:35.60
12 total. Took Mary to the track. She ran a PR in the 800 - 3:29.2 splitting 1:42, 1:49. Matthew also tried to run a record in the mile, but I stopped him after the first 800 in 2:57 with the second 400 in 91 and acting miserable. William, Joseph, and Jacob ran with him.
Leg 1: Distance4.000Time35:31.50Pace8:52.88ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time25:38.80Pace8:32.93ZoneEasy Miles
With Julia.
Leg 3: Distance1.050Time9:26.70Pace8:59.71ZoneEasy Miles
To the track with Bella, Mary, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4: Distance0.498Time3:29.20Pace7:00.08ZoneEasy Miles
Pacing Mary with the gang in the 800 time trial.
Leg 5: Distance0.500Time4:24.90Pace8:49.80ZoneEasy Miles
Jogging with Stephen.
Leg 6: Distance3.000Time25:00.90Pace8:20.30ZoneEasy Miles
Part with the boys, a little bit alone.

Amoji 3 Miles: 12.05

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

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Tue, Dec 21, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.27	0.00	0.00	0.00	12.27

Fast Running Friend Workout - 2021-12-21 09:33:05
Workout Totals: Distance12.270Time1:46:00.80Pace8:38.40
12+ total. Bella tried a mile time trial, on the first attempt her shoe fell off around 1 K mark. On the second attempt she just did not have it and I stopped her at 400. Matthew also tried, but the same thing happened as yesterday. Joseph and Jacob paced him, William was supposed to be pacing as well but for some odd reason could not keep up today - even with Matthew falling off pace. I stopped them after the first 800. Jacob did 10x400 on the track. First 7 he averaged 71 with 200 recovery. On the 8th all he could do was 77. Then I had him take longer rests (600 and then 400) and he was able to get back to 70/71. Need to figure out why such an abrupt collapse in the 8th interval. Perhaps a subtle fatigue-driven panic attack. Normal fatigue would have slowed him down to maybe 73 for a few intervals first, then 75.
Leg 1: Distance4.000Time34:19.40Pace8:34.85ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time26:20.50Pace8:46.83ZoneEasy Miles
With Julia.
Leg 3: Distance1.050Time8:52.50Pace8:27.14ZoneEasy Miles
To the track with the gang minus Bella.
Leg 4: Distance0.640Time5:34.20Pace8:42.19ZoneEasy Miles
Bella's failed mile time trial.
Leg 5: Distance0.250Time2:13.10Pace8:52.40ZoneEasy Miles
Bella insisted on trying again, but did not have it.
Leg 6: Distance0.330Time2:58.90Pace9:02.12ZoneEasy Miles
Jogging with Stephen.
Leg 7: Distance2.000Time16:22.20Pace8:11.10ZoneEasy Miles
More distance, part of it with Stephen.
Leg 8: Distance1.000Time9:20.00Pace9:20.00ZoneEasy Miles
With Jacob.

Amoji 3 Miles: 12.27

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

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Wed, Dec 22, 2021

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 - 2021-12-22 09:12:25
Workout Totals: Distance12.000Time1:39:52.70Pace8:19.39
12 total. The knee is starting to improve. Easy pace, usual distances for the kids. Benjamin did 10x1000 in Austin averaging sub-3:00. Some spasm started to develop, but he was able to deal with it by increasing the recovery to 400 meters.
Leg 1: Distance4.000Time34:21.10Pace8:35.27ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance3.000Time26:00.50Pace8:40.17ZoneEasy Miles
With Julia.
Leg 3: Distance5.000Time39:31.10Pace7:54.22ZoneEasy Miles
With Joseph, Jacob, William, and Matthew.

Amoji 3 Miles: 12.00

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

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Thu, Dec 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	0.00	12.12

Fast Running Friend Workout - 2021-12-23 09:32:57
Workout Totals: Distance12.125Time1:43:24.90Pace8:31.74
12 total. Easy runs, usual distances. Benjamin flew in from Austin, did 9 in the morning in Austin, then 3 in Orem at night.
Leg 1: Distance4.000Time34:15.20Pace8:33.80ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance5.000Time39:58.30Pace7:59.66ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance2.000Time18:01.10Pace9:00.55ZoneEasy Miles
With Julia, a little bit with Vince.
Leg 4: Distance0.125Time1:38.30Pace13:06.40ZoneEasy Miles
With Bella and Leigha.
Leg 5: Distance1.000Time9:32.00Pace9:32.00ZoneEasy Miles
With Julia and Bella.

Amoji 3 Miles: 12.12

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

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Fri, Dec 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	3.00	0.00	0.00	12.00

Fast Running Friend Workout - 2021-12-24 10:23:24
Workout Totals: Distance12.000Time1:35:49.00Pace7:59.08
12 total. The boys did a rabbit chase 3 mile tempo down the canyon. I originally was not planning in participating due to the knee pain, but I did start with Joseph and Matthew planning to just jog and watch from afar. However, after the first 100 in 25 I knew I would be able to run under 20:00, so I decided to try. The first mile was 6:25, and I had caught up to Joseph and Matthew at that point, and then just ran with them. Matthew was struggling after that and ran 6:36, 6:50 finishing in 19:51. I stayed with them. We got passed by William, who ended up with 18:54 (6:13, 6:09, 6:32), and Jacob paced by Benjamin who got 16:46 (5:30, 5:31, 5:45). For some reason everybody struggled in the last mile today. This was my first somewhat fast running in almost two weeks, and I am very happy that I was able to do it.
Leg 1: Distance2.050Time16:19.20Pace7:57.66ZoneEasy Miles
Warm-up with the boys.
Leg 2: Distance3.000Time19:51.30Pace6:37.10ZoneMarathon Pace Miles
Tempo run.
Leg 3: Distance3.950Time33:47.80Pace8:33.37ZoneEasy Miles
Distance/cool-down.
Leg 4: Distance3.000Time25:50.70Pace8:36.90ZoneEasy Miles
With Julia, Jenny and Nate.

Amoji 3 Miles: 12.00

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

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Sat, Dec 25, 2021

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 - 2021-12-25 13:07:00
Workout Totals: Distance12.000Time1:38:28.20Pace8:12.35
Merry Christmas to all! 12 miles total for me. The knee is still bothering me, but less and less each day. Icing was what coincided with the breakthrough. Easy runs, more or less usual distances for everybody today.
Leg 1: Distance2.000Time16:53.10Pace8:26.55ZoneEasy Miles
Part with Sarah, part alone.
Leg 2: Distance0.500Time4:27.40Pace8:54.80ZoneEasy Miles
With Bella, Joseph, Jacob, Benjamin, and William.
Leg 3: Distance1.500Time12:36.30Pace8:24.20ZoneEasy Miles
With Mary, Joseph, Jacob, Benjamin, and William.
Leg 4: Distance4.000Time31:30.70Pace7:52.68ZoneEasy Miles
With Stephen and Matthew. Part with William, Joseph, Jacob, and Benjamin.
Leg 5: Distance1.000Time7:52.90Pace7:52.90ZoneEasy Miles
With William.
Leg 6: Distance3.000Time25:07.80Pace8:22.60ZoneEasy Miles
With Julia.

Amoji 3 Miles: 12.00

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
69.44	3.00	0.00	0.00	72.44

Amoji 3 Miles: 72.44

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

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