Breaking the Wall

Week starting Mar 14, 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
65.76	0.00	5.75	4.25	75.76

Brown Crocs 3 Miles: 75.77

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

Sun, Mar 14, 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. Church at home.

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

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Mon, Mar 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.79	0.00	0.00	2.00	11.79

Fast Running Friend Workout - 2021-03-15 10:38:40
Workout Totals: Distance8.855Time1:07:02.80Pace7:34.30
Did 8x0.25 with William, Matthew did almost 4, DNFed with 50 meters to in the last one, Stephen did 4. William hit the target of 84, and was even able to go 78, 76 in the last two.
Leg 1: Distance3.000Time21:54.50Pace7:18.17ZoneEasy Miles
Alone.
Leg 2: Distance2.000Time14:58.00Pace7:29.00ZoneEasy Miles
Alone.
Leg 3: Distance0.980Time8:28.30Pace8:38.67ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4: Distance2.875Time21:42.00Pace7:32.87
Workout with William, part with Stephen and Matthew.
Split 1:Distance0.250Time1:24.50Pace5:38.00ZoneVO2 Max Miles Cumilative:Distance0.250Time1:24.50Pace5:38.00
Split 2:Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles Cumilative:Distance0.375Time2:49.80Pace7:32.80
Split 3:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles Cumilative:Distance0.625Time4:13.10Pace6:44.96
Split 4:Distance0.125Time1:25.70Pace11:25.60ZoneEasy Miles Cumilative:Distance0.750Time5:38.80Pace7:31.73
Split 5:Distance0.250Time1:22.20Pace5:28.80ZoneVO2 Max Miles Cumilative:Distance1.000Time7:01.00Pace7:01.00
Split 6:Distance0.125Time1:33.90Pace12:31.20ZoneEasy Miles Cumilative:Distance1.125Time8:34.90Pace7:37.69
Split 7:Distance0.250Time1:23.30Pace5:33.20ZoneVO2 Max Miles Cumilative:Distance1.375Time9:58.20Pace7:15.05
Split 8:Distance0.125Time1:44.60Pace13:56.80ZoneEasy Miles Cumilative:Distance1.500Time11:42.80Pace7:48.53
Split 9:Distance0.250Time1:21.60Pace5:26.40ZoneVO2 Max Miles Cumilative:Distance1.750Time13:04.40Pace7:28.23
Split 10:Distance0.125Time1:33.30Pace12:26.40ZoneEasy Miles Cumilative:Distance1.875Time14:37.70Pace7:48.11
Split 11:Distance0.250Time1:25.00Pace5:40.00ZoneVO2 Max Miles Cumilative:Distance2.125Time16:02.70Pace7:33.04
Split 12:Distance0.125Time1:39.00Pace13:12.00ZoneEasy Miles Cumilative:Distance2.250Time17:41.70Pace7:51.87
Split 13:Distance0.250Time1:18.70Pace5:14.80ZoneVO2 Max Miles Cumilative:Distance2.500Time19:00.40Pace7:36.16
Split 14:Distance0.125Time1:24.70Pace11:17.60ZoneEasy Miles Cumilative:Distance2.625Time20:25.10Pace7:46.70
Split 15:Distance0.250Time1:16.90Pace5:07.60ZoneVO2 Max Miles Cumilative:Distance2.875Time21:42.00Pace7:32.87

Fast Running Friend Workout - 2021-03-15 18:24:09
Workout Totals: Distance0.760Time7:22.10Pace9:41.71

Leg 1: Distance0.260Time2:17.10Pace8:47.31ZoneEasy Miles
With Mary - false start.
Leg 2: Distance0.500Time5:05.00Pace10:10.00ZoneEasy Miles
With Bella.

Brown Crocs 3 Miles: 11.79

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

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Tue, Mar 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	1.00	12.97

Fast Running Friend Workout - 2021-03-16 17:18:28
Workout Totals: Distance12.975Time1:42:16.60Pace7:52.96
Total of 13. Matthew did a redemption workout, 4x0.25 down the canyon, and he was able to hit the target of 84 average. Benjamin did 2x4 down 19:53, 19:47 I think. William and Jacob did it with him. Otherwise, easy runs, usual distances today.
Leg 1: Distance0.980Time8:19.60Pace8:29.80ZoneEasy Miles
Warm-up
Leg 2: Distance1.375Time9:55.90Pace7:13.38
Matthew's redemption workout.
Split 1:Distance0.250Time1:24.20Pace5:36.80ZoneVO2 Max Miles Cumilative:Distance0.250Time1:24.20Pace5:36.80
Split 2:Distance0.125Time1:17.50Pace10:20.00ZoneEasy Miles Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:21.10Pace5:24.40ZoneVO2 Max Miles Cumilative:Distance0.625Time4:02.80Pace6:28.48
Split 4:Distance0.125Time1:24.80Pace11:18.40ZoneEasy Miles Cumilative:Distance0.750Time5:27.60Pace7:16.80
Split 5:Distance0.250Time1:25.70Pace5:42.80ZoneVO2 Max Miles Cumilative:Distance1.000Time6:53.30Pace6:53.30
Split 6:Distance0.125Time1:37.00Pace12:56.00ZoneEasy Miles Cumilative:Distance1.125Time8:30.30Pace7:33.60
Split 7:Distance0.250Time1:25.60Pace5:42.40ZoneVO2 Max Miles Cumilative:Distance1.375Time9:55.90Pace7:13.38

Leg 3: Distance1.120Time9:24.50Pace8:24.02ZoneEasy Miles
Cool-down.
Leg 4: Distance3.500Time26:55.40Pace7:41.54ZoneEasy Miles
More distance with Jacob.
Leg 5: Distance5.000Time39:26.10Pace7:53.22ZoneEasy Miles
With Joseph.
Leg 6: Distance1.000Time8:15.10Pace8:15.10ZoneEasy Miles
With Mary.

Brown Crocs 3 Miles: 12.97

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

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Wed, Mar 17, 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 - 2021-03-17 13:29:46
Workout Totals: Distance12.000Time1:33:38.20Pace7:48.18
Total of 12, easy runs, usual distances.
Leg 1: Distance5.000Time39:14.60Pace7:50.92ZoneEasy Miles
With William, part with Benjamin.
Leg 2: Distance4.000Time31:33.50Pace7:53.38ZoneEasy Miles
With Joseph, Jacob, Stephen, and Matthew.
Leg 3: Distance3.000Time22:50.10Pace7:36.70ZoneEasy Miles
With Joseph, Benjamin, 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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Thu, Mar 18, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.75	1.25	12.00

Fast Running Friend Workout - 2021-03-18 08:27:57
Workout Totals: Distance12.000Time1:28:51.70Pace7:24.31
12 total. Joseph, Jacob, and I did a tempo run. The target was 5:30. My goal was to make it with them to 1.25 and then coast to 2. I only made it to the mile. Something was wrong, the legs were caving, did not have enough strength. Not sure if this is aging or just the lack of sleep, or something else. Joseph and Jacob struggled as well. Jacob finished in 11:15, second mile in 5:44. Joseph stopped at 1.25, already behind Jacob. I finished 2 miles in 11:53 with the second mile in 6:22. I then did a couple of pickups, one uphill and one downhill while during more distance alone. Easy runs for others. Matthew and Stephen did 5, William 6, otherwise usual distances.
Leg 1: Distance3.000Time22:16.80Pace7:25.60ZoneEasy Miles
Alone.
Leg 2: Distance0.980Time7:41.40Pace7:50.82ZoneEasy Miles
With Joseph, William, and Jacob.
Leg 3: Distance2.000Time11:53.60Pace5:56.80
1+1.
Split 1:Distance1.000Time5:31.50Pace5:31.50ZoneVO2 Max Miles Cumilative:Distance1.000Time5:31.50Pace5:31.50
With Joseph and Jacob.
Split 2:Distance1.000Time6:22.10Pace6:22.10ZoneThreshold Miles Cumilative:Distance2.000Time11:53.60Pace5:56.80

Leg 4: Distance4.020Time32:44.30Pace8:08.63ZoneEasy Miles
Distance with Joseph and Jacob.
Leg 5: Distance2.000Time14:15.60Pace7:07.80
Alone.
Split 1:Distance0.230Time1:53.80Pace8:14.78ZoneEasy Miles Cumilative:Distance0.230Time1:53.80Pace8:14.78
Split 2:Distance0.250Time1:32.60Pace6:10.40ZoneVO2 Max Miles Cumilative:Distance0.480Time3:26.40Pace7:10.00
Uphill
Split 3:Distance0.540Time4:31.00Pace8:21.85ZoneEasy Miles Cumilative:Distance1.020Time7:57.40Pace7:48.04
Split 4:Distance0.750Time4:29.50Pace5:59.33ZoneThreshold Miles Cumilative:Distance1.770Time12:26.90Pace7:01.98
Split 5:Distance0.230Time1:48.70Pace7:52.61ZoneEasy Miles Cumilative:Distance2.000Time14:15.60Pace7:07.80

Brown Crocs 3 Miles: 12.00

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

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Fri, Mar 19, 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 - 2021-03-19 10:27:14
Workout Totals: Distance12.000Time1:32:42.80Pace7:43.57
12 total, easy runs, usual distances. Benjamin did a mile pickup in 4:45, starting to recover from the muscle tightness.
Leg 1: Distance1.000Time7:33.20Pace7:33.20ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
With William.
Leg 3: Distance4.000Time31:24.30Pace7:51.07ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew - part with Benjamin. Sarah ran the first 0.5 with us. Pushed Leigha in the stroller.
Leg 4: Distance3.000Time22:27.80Pace7:29.27ZoneEasy Miles
Alone.
Leg 5: Distance3.000Time23:31.70Pace7:50.57ZoneEasy Miles
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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Sat, Mar 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	4.00	0.00	15.00

Fast Running Friend Workout - 2021-03-20 08:32:07
Workout Totals: Distance15.000Time1:51:52.60Pace7:27.51
15 total with Chad, part with the kids. Chad and I did a 4 mile tempo in 24:16, and I felt like my legs have lost their strength just like I did on Thursday. This was all I had - it required a high level of focus, and my legs again felt like they were caving. The pace was easy for Chad. Joseph and Jacob did better - 11:03 for Joseph, 11:04 for Jacob for 2 miles. Benjamin did 3x1 mile down - 4:43, 4:38, 4:37. For some reason he struggled with the last quarter on all of them slowing down to 72. William did 6, Bonnie, Stephen, and Matthew 5.
Leg 1: Distance1.480Time12:33.10Pace8:28.85ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time24:16.10Pace6:04.02ZoneThreshold Miles
Tempo run with Chad.
Leg 3: Distance3.520Time28:03.40Pace7:58.24ZoneEasy Miles
More distance with Chad, part with Joseph and Jacob.
Leg 4: Distance6.000Time47:00.00Pace7:50.00ZoneEasy Miles
With Chad and William, part with Bonnie, Stephen, and Matthew.

Brown Crocs 3 Miles: 15.00

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
65.76	0.00	5.75	4.25	75.76

Brown Crocs 3 Miles: 75.77

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

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