Breaking the Wall

Week starting Dec 25, 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:	72.31	Year:	3105.12
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
67.76	0.00	11.00	0.16	78.92

Madctoc Clogs Miles: 78.92

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

Sun, Dec 25, 2022

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

Merry Christmas to all! Day of rest. Went to church. Our local ward, then the Russian speaking branch. Took a nap when we got back home.

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

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Mon, Dec 26, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	3.00	0.00	12.25

Fast Running Friend Workout - 2022-12-26 10:24:28
Workout Totals: Distance12.250Time1:39:39.20Pace8:08.10
12 total. Did a 3 mile tempo down the canyon in 17:45. Could tell that the lack of tempo running recently due to the snow made me lose some fitness. But I am happy I was able to run this fast. Benjamin did it in 15:01. He had 5:00, 4:56, and then his back tightened up and he ran 5:05. But this was a lot better than Friday or Saturday. This was his last run with me in Orem - tomorrow he and Maddy are moving to Austin. Hopefully not for long. The boys were recovering from colds and ran reduced mileage. Mary and Bella are back to normal.
Leg 1: Distance0.250Time2:51.50Pace11:26.00ZoneEasy Miles
With Leigha and Maddy.
Leg 2: Distance2.000Time18:28.60Pace9:14.30ZoneEasy Miles
With Benjamin and Maddy.
Leg 3: Distance0.980Time8:27.50Pace8:37.86ZoneEasy Miles
With Benjamin.
Leg 4: Distance3.000Time17:45.90Pace5:55.30ZoneThreshold Miles
Tempo run down the canyon.
Leg 5: Distance4.020Time35:02.90Pace8:43.11ZoneEasy Miles
With Benjamin.
Leg 6: Distance2.000Time17:02.80Pace8:31.40ZoneEasy 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 27, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

Fast Running Friend Workout - 2022-12-27 09:28:06
Workout Totals: Distance13.250Time1:48:13.60Pace8:10.08
12 total. Easy pace. Got more snow, but could run through it. Some places normal, some very slow. Matthew and Stephen are up to 3 miles. William was able to run 1 mile. Joseph and Jacob did 6. Benjamin and Maddy ran some in the morning and some on the road, I believe.
Leg 1: Distance3.000Time23:56.30Pace7:58.77ZoneEasy Miles
Alone.
Leg 2: Distance3.000Time24:37.50Pace8:12.50ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3: Distance5.000Time39:01.40Pace7:48.28ZoneEasy Miles
Part with Joseph and Jacob, part alone.
Leg 4: Distance0.250Time2:46.30Pace11:05.20ZoneEasy Miles
With Leigha and Mary.
Leg 5: Distance2.000Time17:52.10Pace8:56.05ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 13.25

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

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Wed, Dec 28, 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 - 2022-12-28 10:32:10
Workout Totals: Distance6.480Time53:04.70Pace8:11.47
12 total. Did a mile pickup in 6:00 down the canyon. We got some snow, but it was clear enough in the canyon, except wet. So I had a hard time getting going. Joseph and Jacob did 6, Stephen and Matthew their usual 4, Mary and Bella their usual 2, William could only run 1 mile, Leigha ran her usual 0.25. Benjamin and Maddy ran on the road, got some distance in.
Leg 1: Distance4.000Time33:28.40Pace8:22.10ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 2: Distance2.480Time19:36.30Pace7:54.31ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Fast Running Friend Workout - 2022-12-28 11:41:48
Workout Totals: Distance5.770Time46:25.60Pace8:02.77

Leg 1: Distance3.520Time26:28.00Pace7:31.14
Alone.
Split 1:Distance0.570Time4:29.70Pace7:53.16ZoneEasy Miles Cumilative:Distance0.570Time4:29.70Pace7:53.16
Split 2:Distance1.000Time6:00.10Pace6:00.10ZoneThreshold Miles Cumilative:Distance1.570Time10:29.80Pace6:41.15
Split 3:Distance1.950Time15:58.20Pace8:11.38ZoneEasy Miles Cumilative:Distance3.520Time26:28.00Pace7:31.14

Leg 2: Distance0.250Time2:40.10Pace10:40.40ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:17.50Pace8:38.75ZoneEasy 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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Thu, Dec 29, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.21	0.00	0.00	0.16	12.37

Fast Running Friend Workout - 2022-12-29 09:49:12
Workout Totals: Distance12.370Time1:39:48.40Pace8:04.11
12 total. Joseph and Jacob did 8. William did 3. Otherwise, usual distances for the kids. Benjamin did 10 miles, Maddy 1.
Leg 1: Distance8.120Time1:04:12.30Pace7:54.42ZoneEasy Miles
With Joseph and Jacob. Part with Stephen, Matthew, and William.
Leg 2: Distance2.000Time15:15.90Pace7:37.95
Alone.
Split 1:Distance1.845Time14:21.00Pace7:46.67ZoneEasy Miles Cumilative:Distance1.845Time14:21.00Pace7:46.67
Split 2:Distance0.155Time0:54.90Pace5:54.19ZoneVO2 Max Miles Cumilative:Distance2.000Time15:15.90Pace7:37.95

Leg 3: Distance0.250Time2:41.30Pace10:45.20ZoneEasy Miles
With Leigha and Bella.
Leg 4: Distance2.000Time17:38.90Pace8:49.45ZoneEasy Miles
With William, Mary and Bella.

Madctoc Clogs Miles: 12.37

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

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Fri, Dec 30, 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 - 2022-12-30 09:27:01
Workout Totals: Distance10.250Time1:20:36.70Pace7:51.87
Total of 12. Joseph and Jacob did 8, William 4, Benjamin I think did his usual 12 with a mile pickup. Jacob and I did a mile pickup down the canyon in 5:51. My watch had a rain malfunction during Mary and Bella's run, so it did not get recorded.
Leg 1: Distance2.000Time15:37.50Pace7:48.75ZoneEasy Miles
Leg 2: Distance8.000Time1:02:13.40Pace7:46.68
Split 1:Distance4.730Time37:37.30Pace7:57.23ZoneEasy Miles Cumilative:Distance4.730Time37:37.30Pace7:57.23
Split 2:Distance1.000Time5:51.50Pace5:51.50ZoneThreshold Miles Cumilative:Distance5.730Time43:28.80Pace7:35.29
Split 3:Distance2.270Time18:44.60Pace8:15.42ZoneEasy Miles Cumilative:Distance8.000Time1:02:13.40Pace7:46.68

Leg 3: Distance0.250Time2:45.80Pace11:03.20ZoneEasy Miles

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 31, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	6.00	0.00	16.55

Fast Running Friend Workout - 2022-12-31 09:23:00
Workout Totals: Distance14.300Time1:45:24.90Pace7:22.30
16.5 total. It rained a lot today. Did 2x3 down the canyon. On the first one, Jacob and I paced Bonnie. The time was slow, we had some headwind, and Bonnie also was struggling for some reason. Jacob and Bonnie added another interval after 1 mile of recovery jogging. Jacob ran 1 mile down the canyon in 5:10, Bonnie ran the first quarter with him in 75. On the second interval I was so wet and cold that all I could do was 19:05. I was not breathing very hard, but just could not go faster. Joseph did 8, Jacob 10, William, Stephen, and Matthew 6, Mary and Bella 2, Leigha 0.25, Benjamin 20 with a 3 mile tempo (about) from about 16 to about 19.
Leg 1: Distance2.000Time15:37.70Pace7:48.85ZoneEasy Miles
With Bonnie, Joseph, and Jacob.
Leg 2: Distance0.980Time8:24.80Pace8:35.10ZoneEasy Miles
With Bonnie, Joseph, Jacob, William, Stephen, and Matthew.
Leg 3: Distance3.000Time18:37.90Pace6:12.63ZoneThreshold Miles
With Jacob and Bonnie. First interval.
Leg 4: Distance3.300Time27:02.80Pace8:11.76ZoneEasy Miles
Part with Jacob, and Bonnie, part alone.
Leg 5: Distance3.000Time19:05.10Pace6:21.70ZoneThreshold Miles
Alone. Second interval.
Leg 6: Distance2.020Time16:36.60Pace8:13.37ZoneEasy Miles
Alone, back to the house.

Fast Running Friend Workout - 2022-12-31 17:54:01
Workout Totals: Distance2.250Time20:22.40Pace9:03.29

Leg 1: Distance0.250Time2:50.60Pace11:22.40ZoneEasy Miles
With Leigha and Bella.
Leg 2: Distance2.000Time17:31.80Pace8:45.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 16.55

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
67.76	0.00	11.00	0.16	78.92

Madctoc Clogs Miles: 78.92

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

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