Breaking the Wall

Week starting Oct 09, 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
62.09	2.00	11.00	2.12	77.21

Joybees 1 Miles: 77.21

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

Sun, Oct 09, 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. Our home ward, then the Russian branch. Went to visit Sarah's parents. Fast Sunday.

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

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Mon, Oct 10, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2022-10-10 09:49:10
Workout Totals: Distance12.000Time1:33:57.40Pace7:49.78
12 total. Did 1 mile pickup down the canyon in 5:36. Benjamin did it in 4:46. Otherwise, easy runs. Joseph and Jacob did 8, William 6, Stephen and Matthew 4, Sarah 5 with 0.75 pickup in 6:03, Mary and Bella 2.
Leg 1: Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin, part with Stephen, Matthew, William, Joseph, and Jacob.
Split 1:Distance5.050Time40:26.40Pace8:00.48ZoneEasy Miles Cumilative:Distance5.050Time40:26.40Pace8:00.48
Split 2:Distance1.000Time5:36.30Pace5:36.30ZoneVO2 Max Miles Cumilative:Distance6.050Time46:02.70Pace7:36.64
Split 3:Distance3.950Time30:53.30Pace7:49.19ZoneEasy Miles Cumilative:Distance10.000Time1:16:56.00Pace7:41.60

Leg 2: Distance2.000Time17:01.40Pace8:30.70ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.00

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

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Tue, Oct 11, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	1.12	12.31

Fast Running Friend Workout - 2022-10-11 09:31:45
Workout Totals: Distance12.311Time1:36:10.30Pace7:48.71
12 total. William wanted to do a mile time trial on the track, but during the warm-up he was in a bad mood and was arguing with me, so I told him in that state of mind he was not ready to run an all out mile. So we had a mostly easy run. Benjamin and I did a mile pickup down the canyon. He ran 4:45, I got 5:33.
Leg 1: Distance2.311Time19:24.00Pace8:23.68
With Joseph, Jacob, William, and Matthew.
Split 1:Distance1.000Time8:31.90Pace8:31.90ZoneEasy Miles Cumilative:Distance1.000Time8:31.90Pace8:31.90
Split 2:Distance0.062Time0:18.40Pace4:56.77ZoneVO2 Max Miles Cumilative:Distance1.062Time8:50.30Pace8:19.34
Split 3:Distance0.187Time1:53.50Pace10:06.95ZoneEasy Miles Cumilative:Distance1.249Time10:43.80Pace8:35.45
Split 4:Distance0.062Time0:19.40Pace5:12.90ZoneVO2 Max Miles Cumilative:Distance1.311Time11:03.20Pace8:25.87
Split 5:Distance1.000Time8:20.80Pace8:20.80ZoneEasy Miles Cumilative:Distance2.311Time19:24.00Pace8:23.68

Leg 2: Distance8.000Time59:42.40Pace7:27.80
With Benjamin, part with Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance4.230Time33:14.60Pace7:51.54ZoneEasy Miles Cumilative:Distance4.230Time33:14.60Pace7:51.54
Split 2:Distance1.000Time5:33.60Pace5:33.60ZoneVO2 Max Miles Cumilative:Distance5.230Time38:48.20Pace7:25.16
Split 3:Distance2.770Time20:54.20Pace7:32.78ZoneEasy Miles Cumilative:Distance8.000Time59:42.40Pace7:27.80

Leg 3: Distance2.000Time17:03.90Pace8:31.95ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31

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

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Wed, Oct 12, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.25	0.00	4.00	0.00	12.25

Fast Running Friend Workout - 2022-10-12 09:13:36
Workout Totals: Distance12.250Time1:34:20.40Pace7:42.07
12 total. Did a 4 mile tempo run down the canyon in 23:49 playing a rabbit for Benjamin. It felt hard. Took a nap in the afternoon. Benjamin had his best 2x4 this year so far. First one in 19:47, second in 20:04. Spasm in the last mile, had to slow down to 5:14. Apparently, focused massage of psoas and piriformis with the massage tool made quite a bit of a difference.
Leg 1: Distance2.480Time19:45.90Pace7:58.19ZoneEasy Miles
Warm-up.
Leg 2: Distance4.000Time23:49.50Pace5:57.38ZoneThreshold Miles
Tempo run.
Leg 3: Distance3.520Time30:53.60Pace8:46.59ZoneEasy Miles
Part with Benjamin, part alone.
Leg 4: Distance2.000Time17:16.80Pace8:38.40ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance0.250Time2:34.60Pace10:18.40ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.25

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

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Thu, Oct 13, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	2.00	0.00	0.00	12.25

Fast Running Friend Workout - 2022-10-13 09:33:27
Workout Totals: Distance12.250Time1:38:26.10Pace8:02.13
12 total. Was trying to get Stephen through a 2 mile tempo run at some respectable pace. He made it to 1 mile in 6:35, and really was out of it - we ran the next 0.25 in 1:54. So after 1.25 Matthew and I ran ahead and finished in 13:00. Joseph and William did a rabbit chase starting 1:30 behind. They ran together until the last 250 meters, then Joseph kicked trying to catch us and ran 68 for the last quarter with the total time of 11:32. William closed in 84 with the total time 11:50. Jacob did 5:20 pace to failure. He did 5:20,5:22,5:23, then ran 84 and stopped at 3.25. Benjamin did a mile pickup, do not remember how fast.
Leg 1: Distance0.980Time8:04.50Pace8:14.39ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time13:00.50Pace6:30.25ZoneMarathon Pace Miles
With Matthew, part with Stephen.
Leg 3: Distance7.020Time56:48.50Pace8:05.54ZoneEasy Miles
With Benjamin and Joseph, part with William, Stephen, and Matthew.
Leg 4: Distance0.250Time2:45.10Pace11:00.40ZoneEasy Miles
With Leigha.
Leg 5: Distance2.000Time17:47.50Pace8:53.75ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

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Fri, Oct 14, 2022

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

Fast Running Friend Workout - 2022-10-14 09:13:54
Workout Totals: Distance12.250Time1:38:36.80Pace8:03.00
12 total. Easy runs, usual distances. Do not remember if Benjamin did a mile pickup.
Leg 1: Distance10.000Time1:18:33.20Pace7:51.32ZoneEasy Miles
With Joseph and Jacob, I think part with the younger kids.
Leg 2: Distance0.250Time2:41.00Pace10:44.00ZoneEasy Miles
With Leigha.
Leg 3: Distance2.000Time17:22.60Pace8:41.30ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.25

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

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Sat, Oct 15, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.15	0.00	7.00	0.00	16.15

Fast Running Friend Workout - 2022-10-15 09:30:17
Workout Totals: Distance16.150Time2:00:34.20Pace7:27.94
16 total. Did the 7 mile tempo down the canyon in 41:47 (5:50, 6:07, 6:01, 6:00, 5:55, 5:57, 5:57). Felt tired. Jacob and Benjamin rabbit-chased me, both caught me, but we designed the gaps accordingly with the idea that they catch me somewhere in the middle unless something goes terribly wrong for them. Jacob improved his time a bit - 39:53, but he only had 5:37 in the last mile. His slowest mile was 5:50. My formula converts this to 1:16:38 half at the TOU half course. Benjamin had a very good run. No spasms. Was a big sluggish in the first 4 miles, but then was able to shift gears in the last 3, I think he had 15:05 for the last 3 with the last mile in 4:57. Slowest mile was second in 5:23, it is a slow mile, plus he also fell asleep. According to my formula 35:32 -> 1:19:55 half, this gives him 1:09:03, fastest he has run this year so far. Another formula - last year he did 29:42 6 mile tempo (last 6 of 7) and this gave him 1:06:33 at the UVM half. If we are to take his last 6 in 30:50, this predicts 1:09:05 at the UVM half. If we are to take his best 6 from earlier runs (30:18), this gives us 1:07:53. However, this was done with a spasm resulting in a 5:13 last mile. Now we need to learn to run 7 miles at sub-5:00 with no spasms. Joseph paced William in a 2 mile tempo down the canyon in 11:56. Otherwise, kids ran easy. Bella struggled today, was able to run only 1 mile in 8:59. Mary, however, was on the move in the second mile and ran 7:57. Was able to take a short nap in the afternoon.
Leg 1: Distance4.230Time35:32.50Pace8:24.14ZoneEasy Miles
Warm-up.
Leg 2: Distance7.000Time41:47.60Pace5:58.23ZoneThreshold Miles
Tempo run.
Leg 3: Distance2.920Time26:17.50Pace9:00.24ZoneEasy Miles
With Benjamin.
Leg 4: Distance2.000Time16:56.60Pace8:28.30ZoneEasy Miles
With Mary, part with Bella.

Joybees 1 Miles: 16.15

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
62.09	2.00	11.00	2.12	77.21

Joybees 1 Miles: 77.21

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

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