Breaking the Wall

Week starting Feb 21, 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:	0.00	Year:	870.94
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:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
71.54	0.25	1.50	4.49	77.78

Brown Crocs 3 Miles: 77.77

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

Sun, Feb 21, 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, then more lessons at home.

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

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Mon, Feb 22, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.50	0.00	12.00

Fast Running Friend Workout - 2021-02-22 08:30:16
Workout Totals: Distance12.000Time1:35:19.30Pace7:56.61
12 total. Easy runs for everybody, usual distances, except for Stephen, Matthew, and William - they did 3:11 0.5 uphill to the house.
Leg 1:Distance2.000Time15:50.30Pace7:55.15
Alone.
Leg 2:Distance3.000Time23:34.90Pace7:51.63
With William, Stephen, and Matthew.
Split 1:Distance2.500Time20:23.40Pace8:09.36 Cumilative:Distance2.500Time20:23.40Pace8:09.36
Split 2:Distance0.500Time3:11.50Pace6:23.00 Cumilative:Distance3.000Time23:34.90Pace7:51.63

Leg 3:Distance7.000Time55:54.10Pace7:59.16
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.00

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

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Tue, Feb 23, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.25	0.00	0.56	12.32

Fast Running Friend Workout - 2021-02-23 08:38:08
Workout Totals: Distance12.314Time1:33:56.70Pace7:37.75
12 total, I did 5+7. Joseph and Jacob ran 800 PRs - Jacob 2:21.8, Joseph 2:22.2. I did the first 400 with them falling back a bit in 70.6, then the last 100 in 16.9, except I got dropped by their kick. William did 400 in 74. Matthew and Stephen started a 2000 but they were sluggish, and I stopped them after the first lap.
Leg 1:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 2:Distance1.686Time12:16.50Pace7:16.83
Warm-up, strides.
Split 1:Distance1.000Time7:46.10Pace7:46.10 Cumilative:Distance1.000Time7:46.10Pace7:46.10
Split 2:Distance0.062Time0:16.90Pace4:32.58 Cumilative:Distance1.062Time8:03.00Pace7:34.80
Split 3:Distance0.187Time1:43.60Pace9:14.01 Cumilative:Distance1.249Time9:46.60Pace7:49.66
Split 4:Distance0.187Time0:16.90Pace1:30.37 Cumilative:Distance1.436Time10:03.50Pace7:00.26
Split 5:Distance0.250Time2:13.00Pace8:52.00 Cumilative:Distance1.686Time12:16.50Pace7:16.83

Leg 3:Distance0.380Time2:22.80Pace6:15.79
400+100
Split 1:Distance0.248Time1:10.60Pace4:44.68 Cumilative:Distance0.248Time1:10.60Pace4:44.68
Split 2:Distance0.070Time0:55.30Pace13:10.00 Cumilative:Distance0.318Time2:05.90Pace6:35.91
Split 3:Distance0.062Time0:16.90Pace4:32.58 Cumilative:Distance0.380Time2:22.80Pace6:15.79

Leg 4:Distance0.250Time2:27.70Pace9:50.80
Recovery jog.
Leg 5:Distance0.248Time1:37.50Pace6:33.15
Failed 2000 with Matthew and Stephen.
Leg 6:Distance1.750Time14:03.10Pace8:01.77
Back to the house.
Leg 7:Distance3.000Time24:22.50Pace8:07.50
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.31

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

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Wed, Feb 24, 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 - 2021-02-24 08:41:47
Workout Totals: Distance12.000Time1:32:13.20Pace7:41.10
12 total. Easy runs, usual distances.
Leg 1:Distance5.000Time36:34.10Pace7:18.82
Alone.
Leg 2:Distance3.000Time23:43.60Pace7:54.53
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time31:55.50Pace7:58.88
With Joseph and Jacob, part with Benjamin.

Brown Crocs 3 Miles: 12.00

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

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Thu, Feb 25, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.00	0.93	12.19

Fast Running Friend Workout - 2021-02-25 08:45:13
Workout Totals: Distance12.189Time1:33:05.90Pace7:38.27
12 total. Jacob tried to improve the 800 PR again this time paced by Benjamin, but blew up in the second lap and ran 2:25.7. I did 400+100 with the first 400 in 70.3. Matthew ran 800 PR of 2:51.3. Stephen barely missed his with 2:50.2.
Leg 1:Distance5.000Time36:22.40Pace7:16.48
Alone.
Leg 2:Distance1.561Time12:39.30Pace8:06.42
Warm-up, strides.
Split 1:Distance1.000Time7:36.50Pace7:36.50 Cumilative:Distance1.000Time7:36.50Pace7:36.50
Split 2:Distance0.062Time0:17.60Pace4:43.87 Cumilative:Distance1.062Time7:54.10Pace7:26.42
Split 3:Distance0.187Time1:49.90Pace9:47.70 Cumilative:Distance1.249Time9:44.00Pace7:47.57
Split 4:Distance0.062Time0:17.30Pace4:39.03 Cumilative:Distance1.311Time10:01.30Pace7:38.66
Split 5:Distance0.250Time2:38.00Pace10:32.00 Cumilative:Distance1.561Time12:39.30Pace8:06.42

Leg 3:Distance0.380Time2:25.70Pace6:23.42
400+100
Split 1:Distance0.248Time1:10.30Pace4:43.47 Cumilative:Distance0.248Time1:10.30Pace4:43.47
Split 2:Distance0.070Time0:55.90Pace13:18.57 Cumilative:Distance0.318Time2:06.20Pace6:36.86
Split 3:Distance0.062Time0:19.50Pace5:14.52 Cumilative:Distance0.380Time2:25.70Pace6:23.42

Leg 4:Distance0.250Time2:32.70Pace10:10.80
Recovery lap.
Leg 5:Distance0.498Time2:51.30Pace5:43.98
Stephen and Matthews 800 (Joseph, Jacob, and William helped).
Leg 6:Distance1.500Time12:17.00Pace8:11.33
Cool-down to the house.
Leg 7:Distance3.000Time23:57.50Pace7:59.17
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.19

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

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Fri, Feb 26, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	1.00	1.00	12.00

Fast Running Friend Workout - 2021-02-26 08:25:22
Workout Totals: Distance12.000Time1:29:33.20Pace7:27.77
12 total, did 5+7 again. Did a mile pickup in the morning in 6:03 from 2.5 to 1.5, struggled on that one. In the afternoon tried it again, this time it was warmer, I had shorts and Joseph and Jacob with me, and we ran 5:50 from 2 to 1, felt a lot better on that one.
Leg 1:Distance5.000Time36:09.80Pace7:13.96
Alone.
Split 1:Distance2.500Time18:52.50Pace7:33.00 Cumilative:Distance2.500Time18:52.50Pace7:33.00
Split 2:Distance1.000Time6:03.20Pace6:03.20 Cumilative:Distance3.500Time24:55.70Pace7:07.34
Split 3:Distance1.500Time11:14.10Pace7:29.40 Cumilative:Distance5.000Time36:09.80Pace7:13.96

Leg 2:Distance3.000Time23:29.90Pace7:49.97
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:53.50Pace7:28.38
With Joseph and Jacob, part with Benjamin.
Split 1:Distance2.000Time16:06.20Pace8:03.10 Cumilative:Distance2.000Time16:06.20Pace8:03.10
Split 2:Distance1.000Time5:50.30Pace5:50.30 Cumilative:Distance3.000Time21:56.50Pace7:18.83
Split 3:Distance1.000Time7:57.00Pace7:57.00 Cumilative:Distance4.000Time29:53.50Pace7:28.38

Brown Crocs 3 Miles: 12.00

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

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Sat, Feb 27, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.27	0.00	0.00	2.00	17.27

Fast Running Friend Workout - 2021-02-27 08:10:50
Workout Totals: Distance17.270Time2:12:34.10Pace7:40.57
17+ total. Started with 7 with Chad. We did a mile pickup in 5:53. Actually felt OK on that one even though it was snowing. But we decided to do the hill workout instead of our planned tempo to avoid the snow. However, we had some issues with the hill workout. Stephen and William had sore throats, Jacob was struggling, and Chad fell back on the second interval. I also did not feel that great, had to work very hard to keep up with Joseph and Jacob. So William just ran 2 easy miles - he could not even keep up with us during the warm-up. Stephen and Bonnie did 2x0.25. We decided to stop the workout as a precaution, and have Joseph and Jacob run only 6 miles today in case a cold might be going through the house. I added a mile with Mary and 0.25 with Bella later at night.
Leg 1:Distance7.000Time51:54.60Pace7:24.94
With Chad.
Split 1:Distance3.720Time28:52.30Pace7:45.67 Cumilative:Distance3.720Time28:52.30Pace7:45.67
Split 2:Distance1.000Time5:53.20Pace5:53.20 Cumilative:Distance4.720Time34:45.50Pace7:21.84
Split 3:Distance2.280Time17:09.10Pace7:31.36 Cumilative:Distance7.000Time51:54.60Pace7:24.94

Leg 2:Distance1.500Time11:33.00Pace7:42.00
Warm-up with the boys and Bonnie.
Leg 3:Distance1.520Time10:45.20Pace7:04.47
Hill workout.
Split 1:Distance0.500Time3:03.00Pace6:06.00 Cumilative:Distance0.500Time3:03.00Pace6:06.00
Split 2:Distance0.520Time4:42.80Pace9:03.85 Cumilative:Distance1.020Time7:45.80Pace7:36.67
Split 3:Distance0.500Time2:59.40Pace5:58.80 Cumilative:Distance1.520Time10:45.20Pace7:04.47

Leg 4:Distance6.000Time47:32.10Pace7:55.35
More distance with Chad.
Leg 5:Distance1.000Time8:39.20Pace8:39.20
With Mary.
Leg 6:Distance0.250Time2:10.00Pace8:40.00
With Bella.

Brown Crocs 3 Miles: 17.27

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
71.54	0.25	1.50	4.49	77.78

Brown Crocs 3 Miles: 77.77

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

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