Breaking the Wall

Week starting Jun 18, 2023

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:	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
68.53	0.00	6.25	2.00	76.78

Kimisant Black Clogs Miles: 76.78

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

Sun, Jun 18, 2023

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. Just our local ward today.

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

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Mon, Jun 19, 2023

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 - 2023-06-19 07:20:58
Workout Totals: Distance12.120Time1:41:01.90Pace8:20.16
12 total. Easy pace, mostly. Julia did a mile time trial on the track in 7:17. Christian kicked in the last 100 and ran 7:17. Benjamin did a mile pickup I think in 4:56.
Leg 1: Distance1.050Time10:05.70Pace9:36.86ZoneEasy Miles
With Julia and Christan.
Leg 2: Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Julia's mile time trial.
Leg 3: Distance1.000Time9:48.50Pace9:48.50ZoneEasy Miles
Cool-down with Julia and Christian.
Leg 4: Distance7.000Time54:35.80Pace7:47.97ZoneEasy Miles
I think this was with part with the kids, part alone.
Leg 5: Distance1.070Time10:48.10Pace10:05.70ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6: Distance1.000Time8:26.80Pace8:26.80ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 12.12

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

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Tue, Jun 20, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.14	0.00	1.00	0.00	13.14

Fast Running Friend Workout - 2023-06-20 08:12:19
Workout Totals: Distance13.140Time1:47:51.40Pace8:12.50
13 total. Did a mile pickup in 5:50 down the canyon. Benjamin and Jacob did it in 4:59. Joseph did 0.5 with them.
Leg 1: Distance11.000Time1:27:57.90Pace7:59.81
With Benjamin, Joseph, Jacob for the first 8.
Split 1:Distance5.980Time50:49.60Pace8:29.97ZoneEasy Miles Cumilative:Distance5.980Time50:49.60Pace8:29.97
Split 2:Distance1.000Time5:50.10Pace5:50.10ZoneThreshold Miles Cumilative:Distance6.980Time56:39.70Pace8:07.06
Split 3:Distance4.020Time31:18.20Pace7:47.21ZoneEasy Miles Cumilative:Distance11.000Time1:27:57.90Pace7:59.81

Leg 2: Distance1.070Time9:25.40Pace8:48.41ZoneEasy Miles
With Mary and Bella.
Leg 3: Distance1.070Time10:28.10Pace9:47.01ZoneEasy Miles
With Mary, Bella, and Leigha.

Kimisant Black Clogs Miles: 13.14

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

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Wed, Jun 21, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	2.00	10.00

Fast Running Friend Workout - 2023-06-21 08:26:18
Workout Totals: Distance10.000Time1:15:51.80Pace7:35.18
10 total. It was Benjamin's last day in Utah, so we decided to do a half-marathon time trial. He had a cold, but we decided to start anyway just in case it might not affect him very much, and stop if it looked otherwise. He ran 5:15 pace for the first 4 miles down South Fork. Then he hit a flat stretch which was flooded. He waded some through the water, then turned around and ran back to meet me. He ended up doing a total of 5.06 by his GPS in 27:07. Then he paced me through 2 miles down the canyon. I asked him for 5:52 pace, but we started in 84 (5:36), so I revised the target to 86, and then to 85. We got to 1 mile mark in 5:42, and then we ran 82. I survived it, and had 84, 84, 85 for the last 3 quarters. So 5:42, 5:35 for the total of 11:17. My fastest run in a while and a big surprise. Benjamin kicked in 65 and ended up with 10:57. Jacob did 2 miles down the canyon in 10:28 (5:07,5:21).
Leg 1: Distance5.250Time40:37.80Pace7:44.34ZoneEasy Miles
Part with Benjamin, part alone.
Leg 2: Distance2.000Time11:17.60Pace5:38.80ZoneVO2 Max Miles
Benjamin paced me.
Leg 3: Distance2.750Time23:56.40Pace8:42.33ZoneEasy Miles
Cool-down with Benjamin.

Kimisant Black Clogs Miles: 10.00

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

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Thu, Jun 22, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	0.00	0.00	13.35

Fast Running Friend Workout - 2023-06-22 08:36:13
Workout Totals: Distance13.350Time1:47:33.30Pace8:03.39
13 total. Easy pace.
Leg 1: Distance8.000Time1:01:46.50Pace7:43.31ZoneEasy Miles
With Bonnie.
Leg 2: Distance3.280Time25:53.90Pace7:53.75ZoneEasy Miles
Alone.
Leg 3: Distance1.070Time11:08.40Pace10:24.67ZoneEasy Miles
With Mary, Bella, and Leigha
Leg 4: Distance1.000Time8:44.50Pace8:44.50ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 13.35

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

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Fri, Jun 23, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.17	0.00	1.00	0.00	12.17

Fast Running Friend Workout - 2023-06-23 08:52:03
Workout Totals: Distance12.170Time1:39:25.70Pace8:10.20
12 total. Matthew and I paced Stephen through a mile down the canyon in 5:59. Jacob did 2 miles down in 10:41 early in the morning before going to the pioneer trek. He was too sleepy. Otherwise easy runs.
Leg 1: Distance0.980Time8:31.30Pace8:41.73ZoneEasy Miles
Leg 2: Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Leg 3: Distance4.020Time34:11.70Pace8:30.37ZoneEasy Miles
Leg 4: Distance4.000Time29:57.90Pace7:29.48ZoneEasy Miles
Leg 5: Distance1.070Time10:20.30Pace9:39.72ZoneEasy Miles
Leg 6: Distance1.100Time10:24.90Pace9:28.09ZoneEasy Miles

Kimisant Black Clogs Miles: 12.17

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

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Sat, Jun 24, 2023

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	4.25	0.00	16.00

Fast Running Friend Workout - 2023-06-24 08:37:16
Workout Totals: Distance16.000Time2:06:58.20Pace7:56.14
16 total. Paced Matthew to a 3 mile PR of 18:30 down the canyon - 5:59,6:13,6:17. Bonnie ran 18:58 - first 1.5 with us. Later towards the end of the run I did a 1.25 pickup down in 7:19. Joseph and Jacob did 6 after the Pioneer trek. William I think ran only 1 mile if anything at all. Benjamin was recovering from a cold, did only 10 miles.
Leg 1: Distance1.000Time7:56.60Pace7:56.60ZoneEasy Miles
With Stephen.
Leg 2: Distance1.940Time16:40.60Pace8:35.77ZoneEasy Miles
Warm-up with Bonnie and Matthew.
Leg 3: Distance3.000Time18:30.70Pace6:10.23ZoneThreshold Miles
With Matthew, part with Bonnie.
Leg 4: Distance2.020Time18:41.20Pace9:15.05ZoneEasy Miles
To the house with Bonnie and Matthew.
Leg 5: Distance3.020Time25:09.30Pace8:19.77ZoneEasy Miles
With Bonnie.
Leg 6: Distance1.250Time7:19.60Pace5:51.68ZoneThreshold Miles
Alone.
Leg 7: Distance1.700Time14:01.10Pace8:14.76ZoneEasy Miles
Pickup down the canyon.
Leg 8: Distance1.070Time10:51.70Pace10:09.07ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 9: Distance1.000Time7:47.40Pace7:47.40ZoneEasy Miles
With Mary and Bella.

Kimisant Black Clogs Miles: 16.00

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
68.53	0.00	6.25	2.00	76.78

Kimisant Black Clogs Miles: 76.78

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

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