Breaking the Wall

Week starting Dec 18, 2022

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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
70.37	0.00	8.00	0.00	78.37

Madctoc Clogs Miles: 78.37

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

Sun, Dec 18, 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 local ward, then the Russian-speaking branch.

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

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Mon, Dec 19, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	1.00	0.00	12.25

Fast Running Friend Workout - 2022-12-19 14:39:15
Workout Totals: Distance8.000Time1:03:17.00Pace7:54.63
12 total with a mile pickup down the canyon in 5:58. Heroic effort was required today. I did not get much sleep, also I picked up a few things thinking I would be OK, but it disturbed the bruise in my rib cage from the fall a few days ago. Felt like crying after the first 1.5 miles, wanted to just lay down into the snow and stay there. But kept going nevertheless and decided to do a mile pickup. Felt inspired by the Freedom of Russia Legion that is fighting on the side of Ukraine right now. Benjamin did the same mile pickup in 4:58. Joseph and Jacob ran with me. Do not remember what William did. Other kids ran their usual distances.
Leg 1: Distance8.000Time1:03:17.00Pace7:54.63
With Benjamin, Joseph, and Jacob. Part with Stephen and Matthew. Do not remember if we had William.
Split 1:Distance4.730Time38:18.30Pace8:05.90ZoneEasy Miles Cumilative:Distance4.730Time38:18.30Pace8:05.90
Split 2:Distance1.000Time5:58.30Pace5:58.30ZoneThreshold Miles Cumilative:Distance5.730Time44:16.60Pace7:43.63
Split 3:Distance2.270Time19:00.40Pace8:22.38ZoneEasy Miles Cumilative:Distance8.000Time1:03:17.00Pace7:54.63

Fast Running Friend Workout - 2022-12-19 16:08:19
Workout Totals: Distance4.250Time36:28.20Pace8:34.87

Leg 1: Distance0.250Time2:39.20Pace10:36.80ZoneEasy Miles
With Benjamin and Leigha.
Leg 2: Distance2.000Time18:21.50Pace9:10.75ZoneEasy Miles
With Benjamin, Mary, and Bella.
Leg 3: Distance2.000Time15:27.50Pace7:43.75ZoneEasy Miles
With Benjamin.

Madctoc Clogs Miles: 12.25

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

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Tue, Dec 20, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	1.00	0.00	13.12

Fast Running Friend Workout - 2022-12-20 10:56:01
Workout Totals: Distance13.120Time1:46:08.30Pace8:05.39
13 total. Did a mile pickup down the canyon in 5:54. Felt a lot better. Benjamin did a workout - 4x1 mile 5:06, 5:01 (down), 5:30 (up), 4:56 down. We had some snow, it was not ideal, but quite runnable. Joseph and Jacob did the pickup with me. Joseph had a sore throat, Jacob's toe was still giving him problems. So they just ran 8 miles. William had swollen lymph nodes, could not run today. Stephen and Matthew had a sore throat, only 2 miles. Other kids ran easy pace, usual distances.
Leg 1: Distance10.870Time1:26:43.60Pace7:58.71
Split 1:Distance3.600Time29:25.90Pace8:10.53ZoneEasy Miles Cumilative:Distance3.600Time29:25.90Pace8:10.53
Split 2:Distance1.000Time5:54.90Pace5:54.90ZoneThreshold Miles Cumilative:Distance4.600Time35:20.80Pace7:41.04
Split 3:Distance6.270Time51:22.80Pace8:11.67ZoneEasy Miles Cumilative:Distance10.870Time1:26:43.60Pace7:58.71

Leg 2: Distance0.250Time2:29.20Pace9:56.80ZoneEasy Miles
Leg 3: Distance2.000Time16:55.50Pace8:27.75ZoneEasy Miles

Madctoc Clogs Miles: 13.12

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

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Wed, Dec 21, 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 - 2022-12-21 10:12:41
Workout Totals: Distance12.250Time1:43:17.30Pace8:25.90
12 total. Lots of snow. Slow pace. Easy runs for the kids. Some might have been sick and ran reduced mileage.
Leg 1: Distance2.000Time17:07.60Pace8:33.80ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 2: Distance3.000Time26:00.10Pace8:40.03ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 3: Distance4.000Time33:00.50Pace8:15.12ZoneEasy Miles
With Benjamin, and I think with some other kids.
Leg 4: Distance2.000Time16:49.80Pace8:24.90ZoneEasy Miles
With Mary and Bella.
Leg 5: Distance1.000Time7:43.10Pace7:43.10ZoneEasy Miles
Do not remember who this was with.
Leg 6: Distance0.250Time2:36.20Pace10:24.80ZoneEasy Miles
With Leigha.

Madctoc Clogs Miles: 12.25

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

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Thu, Dec 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	1.00	0.00	12.25

Fast Running Friend Workout - 2022-12-22 09:51:41
Workout Totals: Distance10.000Time1:19:14.20Pace7:55.42
12 total. Did a mile pickup down the canyon in 6:00. Benjamin did it in 5:00. There was some snow, but clear enough to do pickups. Easy runs for the kids, some sick and on reduced mileage, do not remember who did what.
Leg 1: Distance4.000Time31:57.80Pace7:59.45ZoneEasy Miles
With Benjamin
Leg 2: Distance6.000Time47:16.40Pace7:52.73
With Benjamin.
Split 1:Distance0.980Time8:18.40Pace8:28.57ZoneEasy Miles Cumilative:Distance0.980Time8:18.40Pace8:28.57
Split 2:Distance1.000Time6:00.00Pace6:00.00ZoneThreshold Miles Cumilative:Distance1.980Time14:18.40Pace7:13.54
Split 3:Distance4.020Time32:58.00Pace8:12.04ZoneEasy Miles Cumilative:Distance6.000Time47:16.40Pace7:52.73

Fast Running Friend Workout - 2022-12-22 17:30:15
Workout Totals: Distance2.250Time19:00.90Pace8:27.07

Leg 1: Distance0.250Time2:31.10Pace10:04.40ZoneEasy Miles
With Leigha.
Leg 2: Distance2.000Time16:29.80Pace8:14.90ZoneEasy Miles
With Mary and Bella.

Madctoc Clogs Miles: 12.25

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

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Fri, Dec 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	3.00	0.00	16.25

Fast Running Friend Workout - 2022-12-23 14:41:47
Workout Totals: Distance16.250Time2:07:28.40Pace7:50.67
16 total. Paced Bonnie along with Joseph and Jacob to a new 3 mile PR down the canyon - 18:09 (6:00, 5:58, 6:11). The conditions were better than her previous PR, but she just did not quite have as much juice - still recovering from the cold. But still, it was a confidence builder to run a new PR. Joseph and Jacob did 9 total. William I think was on reduced mileage. Do not remember if Stephen and Matthew were. Benjamin attempted 2x3 down the canyon, but something was wrong. I am guessing some kind of hypertension. I ran the first interval in 16:39. Then he did a mile in 5:18.
Leg 1: Distance1.000Time7:45.40Pace7:45.40ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 2: Distance1.000Time7:48.80Pace7:48.80ZoneEasy Miles
With Bonnie, Jacob, Joseph, Stephen, and Matthew - I think.
Leg 3: Distance7.000Time51:34.80Pace7:22.11
With Bonnie, Joseph, and Jacob.
Split 1:Distance3.000Time18:09.00Pace6:03.00ZoneThreshold Miles Cumilative:Distance3.000Time18:09.00Pace6:03.00
Split 2:Distance4.000Time33:25.80Pace8:21.45ZoneEasy Miles Cumilative:Distance7.000Time51:34.80Pace7:22.11

Leg 4: Distance5.000Time39:32.80Pace7:54.56ZoneEasy Miles
Alone.
Leg 5: Distance0.250Time2:33.00Pace10:12.00ZoneEasy Miles
Leg 6: Distance1.000Time9:57.80Pace9:57.80ZoneEasy Miles
With Mary and Bella.
Leg 7: Distance1.000Time8:15.80Pace8:15.80ZoneEasy Miles
With Bella.

Madctoc Clogs Miles: 16.25

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

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Sat, Dec 24, 2022

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

Fast Running Friend Workout - 2022-12-24 09:22:17
Workout Totals: Distance12.250Time1:42:19.10Pace8:21.15
12 total. Did a 2 mile tempo down the canyon in 12:03. Had a hard time getting going. May have had something to do with the wet conditions - wet feet are hard to convince to run fast sometimes. Benjamin did it in 10:18. That hypertension from yesterday was still there, but less. Maddy had a rough start, ran the first mile in 10:53 and did not seem to have much more in her. Then we stopped, I gave her some encouragement, wondered if perhaps she was pregnant. She decided to prove that she was not, and ran the next mile in 8:59. Mary was recovering from the cold and this was her first 2 mile run since she caught it. Bella I think is fully recovered. Matthew was able to run 1 mile under 9:00 but that was all he had. William could not even break 9:00, still has swollen lymph nodes. Joseph and Jacob ran reduced mileage as well, also catching a cold. Stephen did 3.
Leg 1: Distance1.000Time8:49.80Pace8:49.80ZoneEasy Miles
With Matthew, Joseph, Jacob, William, Stephen, and Benjamin.
Leg 2: Distance0.250Time2:36.10Pace10:24.40ZoneEasy Miles
With Leigha and everybody else.
Leg 3: Distance1.000Time10:53.50Pace10:53.50ZoneEasy Miles
With Maddy and everybody else. Bella and Joseph ran ahead and got 9:09.
Leg 4: Distance1.000Time8:59.60Pace8:59.60ZoneEasy Miles
With Maddy and everybody except Joseph and Bella who ran ahead and got 8:15.
Leg 5: Distance9.000Time1:11:00.10Pace7:53.34
With Benjamin.
Split 1:Distance4.980Time40:18.20Pace8:05.58ZoneEasy Miles Cumilative:Distance4.980Time40:18.20Pace8:05.58
Split 2:Distance2.000Time12:03.00Pace6:01.50ZoneThreshold Miles Cumilative:Distance6.980Time52:21.20Pace7:30.03
Split 3:Distance2.020Time18:38.90Pace9:13.91ZoneEasy Miles Cumilative:Distance9.000Time1:11:00.10Pace7:53.34

Madctoc Clogs Miles: 12.25

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
70.37	0.00	8.00	0.00	78.37

Madctoc Clogs Miles: 78.37

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

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