Breaking the Wall

Week starting Apr 10, 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:	0.00	Year:	882.94
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
70.22	1.00	0.00	2.16	73.38

Lopsie Sports Sandals 2 Miles: 73.37

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

Sun, Apr 10, 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.

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

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Mon, Apr 11, 2022

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

Fast Running Friend Workout - 2022-04-11 08:33:08
Workout Totals: Distance12.000Time1:32:29.20Pace7:42.43
12 total. Did 0.5 interval with Joseph and Jacob in 2:35. Otherwise, easy runs, usual distances. Benjamin did 12 total with strides, I think.
Leg 1: Distance8.000Time59:52.20Pace7:29.02
With Joseph and Jacob.
Split 1:Distance4.480Time33:52.40Pace7:33.66ZoneEasy Miles Cumilative:Distance4.480Time33:52.40Pace7:33.66
Split 2:Distance0.500Time2:35.70Pace5:11.40ZoneVO2 Max Miles Cumilative:Distance4.980Time36:28.10Pace7:19.38
Split 3:Distance3.020Time23:24.10Pace7:44.93ZoneEasy Miles Cumilative:Distance8.000Time59:52.20Pace7:29.02

Leg 2: Distance1.000Time7:26.20Pace7:26.20ZoneEasy Miles
With Matthew, and Stephen.
Leg 3: Distance1.000Time8:36.50Pace8:36.50ZoneEasy Miles
With Bella, Stephen and Matthew.
Leg 4: Distance2.000Time16:34.30Pace8:17.15ZoneEasy Miles
With Mary, and some boys, do not remember who.

Lopsie Sports Sandals 2 Miles: 12.00

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

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Tue, Apr 12, 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 - 2022-04-12 16:57:08
Workout Totals: Distance12.000Time1:32:53.90Pace7:44.49
12 total. Easy runs, usual distances. Benjamin did 9 with a mile pickup, if I remember right.
Leg 1: Distance2.000Time16:34.60Pace8:17.30ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 2: Distance1.000Time8:13.70Pace8:13.70ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3: Distance1.000Time7:39.60Pace7:39.60ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 4: Distance8.000Time1:00:26.00Pace7:33.25ZoneEasy Miles
With Joseph and Jacob.

Lopsie Sports Sandals 2 Miles: 12.00

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

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Wed, Apr 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	1.00	0.00	1.50	13.37

Fast Running Friend Workout - 2022-04-13 16:57:08
Workout Totals: Distance13.365Time1:45:26.90Pace7:53.39
Almost 13 total - on accident. Jacob did 6x0.625 down the canyon with 0.25 recovery jog. Joseph did 3 - every other one with him. I did 6x0.25 running the first quarter. Jacob's target was 3:10 (76). He ran 3:09 for the first 4, then 3:08, on the last one he was out of juice and ran 3:14. A lot better than on Saturday. Joseph was able to keep up with im on his intervals. Benjamin attempted a 10 K tempo, but it was too humid for him, so he did 5K in around 17 minutes. Otherwise we had easy runs with usual distances - except Matthew and William running one 6:47 mile. Stephen did it in 7:02, I think.
Leg 1: Distance1.000Time8:26.10Pace8:26.10ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 2: Distance1.000Time6:47.60Pace6:47.60ZoneMarathon Pace Miles
With William, Stephen, and Matthew.
Leg 3: Distance2.000Time16:20.90Pace8:10.45ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4: Distance0.980Time7:55.50Pace8:05.20ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 5: Distance4.785Time36:41.20Pace7:40.02
Workout.
Split 1:Distance0.250Time1:15.70Pace5:02.80ZoneVO2 Max Miles Cumilative:Distance0.250Time1:15.70Pace5:02.80
Split 2:Distance0.550Time4:38.80Pace8:26.91ZoneEasy Miles Cumilative:Distance0.800Time5:54.50Pace7:23.12
Split 3:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles Cumilative:Distance1.050Time7:10.30Pace6:49.81
Split 4:Distance0.580Time5:07.00Pace8:49.31ZoneEasy Miles Cumilative:Distance1.630Time12:17.30Pace7:32.33
Split 5:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles Cumilative:Distance1.880Time13:33.80Pace7:12.87
Split 6:Distance0.580Time5:06.00Pace8:47.59ZoneEasy Miles Cumilative:Distance2.460Time18:39.80Pace7:35.20
Split 7:Distance0.250Time1:17.60Pace5:10.40ZoneVO2 Max Miles Cumilative:Distance2.710Time19:57.40Pace7:21.85
Split 8:Distance0.600Time5:21.30Pace8:55.50ZoneEasy Miles Cumilative:Distance3.310Time25:18.70Pace7:38.82
Split 9:Distance0.250Time1:17.10Pace5:08.40ZoneVO2 Max Miles Cumilative:Distance3.560Time26:35.80Pace7:28.26
Split 10:Distance0.600Time5:41.60Pace9:29.33ZoneEasy Miles Cumilative:Distance4.160Time32:17.40Pace7:45.72
Split 11:Distance0.250Time1:16.50Pace5:06.00ZoneVO2 Max Miles Cumilative:Distance4.410Time33:33.90Pace7:36.67
Split 12:Distance0.375Time3:07.30Pace8:19.47ZoneEasy Miles Cumilative:Distance4.785Time36:41.20Pace7:40.02

Leg 6: Distance3.600Time29:15.60Pace8:07.67ZoneEasy Miles
Cool-down, part with Jacob.

Lopsie Sports Sandals 2 Miles: 13.37

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

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Thu, Apr 14, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2022-04-14 16:54:34
Workout Totals: Distance12.000Time1:30:53.00Pace7:34.42
12 total. Easy runs, usual distances for the kids, except for Mary - she ran a mile PR on the little girl course - 7:18.7. Matthew had a sore throat, ran only 1 mile. Benjamin tried the 10 K tempo again. First 5 K was 16:32, then he got a spasm, slowed down to 6:00 pace, stopped after another 2.5 K. I did an uphill sprint in 53.6 at the end of my run.
Leg 1: Distance1.000Time8:33.50Pace8:33.50ZoneEasy Miles
With William, Matthew, Stephen, Mary and Bella.
Leg 2: Distance1.000Time7:18.70Pace7:18.70ZoneEasy Miles
With William, Stephen, and Mary.
Leg 3: Distance8.000Time1:00:39.70Pace7:34.96ZoneEasy Miles
With Joseph and Jacob.
Leg 4: Distance2.000Time14:21.10Pace7:10.55
Alone.
Split 1:Distance1.845Time13:27.50Pace7:17.67ZoneEasy Miles Cumilative:Distance1.845Time13:27.50Pace7:17.67
Split 2:Distance0.155Time0:53.60Pace5:45.81ZoneVO2 Max Miles Cumilative:Distance2.000Time14:21.10Pace7:10.55

Lopsie Sports Sandals 2 Miles: 12.00

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

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Fri, Apr 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 - 2022-04-15 08:35:29
Workout Totals: Distance12.000Time1:29:24.40Pace7:27.03
12 total. Easy pace. Usual distances for everybody, except Matthew was sick, ran only 1 mile.
Leg 1: Distance8.000Time59:24.90Pace7:25.61ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance4.000Time29:59.50Pace7:29.88ZoneEasy Miles
Alone.

Lopsie Sports Sandals 2 Miles: 12.00

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

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Sat, Apr 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 - 2022-04-16 16:45:04
Workout Totals: Distance12.000Time1:34:30.20Pace7:52.52
12 total, easy pace. We went on a Russian immersion campout with the Russian branch to help the youth learn Russian. Ran reduced mileage afterwards. Joseph and Jacob did 12, William 5, Stephen 3. Matthew, Mary, and Bella raced 1600 at the Roadrunners track meet. Matthew still had a sore throat, but wanted to race, was able to run 6:19. Mary ran 7:19. Bella did 7:54, which translates do about 7:57 mile, making it her first sub-8:00 mile equivalent. Benjamin did a tempo run with Noah, 5 miles at 5:40 pace.
Leg 1: Distance8.000Time1:03:02.60Pace7:52.82ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance4.000Time31:27.60Pace7:51.90ZoneEasy Miles
With Stephen, part with William.

Lopsie Sports Sandals 2 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
70.22	1.00	0.00	2.16	73.38

Lopsie Sports Sandals 2 Miles: 73.37

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

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