Breaking the Wall

Week starting Dec 31, 2017

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:	3010.45
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:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
60.88	0.00	6.76	4.00	71.64

Red Crocs Miles: 71.62

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

Sun, Dec 31, 2017

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, Jan 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.29	0.00	0.00	0.75	12.04

Fast Running Friend Workout - 2018-01-01 09:31:03
Workout Totals: Distance12.040Time1:25:13.10Pace7:04.68
Usual day, morning jog, then later in the afternoon ran with the kids and did 3x0.25 down the canyon. Struggled in the first two (74s), but then focused on the third and ran it in 70.9.
Leg 1:Distance1.000Time6:56.50Pace6:56.50
Morning jog.
Leg 2:Distance2.040Time17:19.90Pace8:29.75
With William and Stephen.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
With William, Matthew, and Sarah.
Leg 4:Distance6.000Time45:20.80Pace7:33.47
Started with Jenny, Joseph, and Jacob, then did 3x0.25, waited for Jenny, and finished with her.
Split 1:Distance3.050Time23:31.00Pace7:42.62 Cumilative:Distance3.050Time23:31.00Pace7:42.62
Split 2:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance3.300Time24:45.00Pace7:30.00
Split 3:Distance0.250Time2:10.20Pace8:40.80 Cumilative:Distance3.550Time26:55.20Pace7:34.99
Split 4:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance3.800Time28:09.30Pace7:24.55
Split 5:Distance0.250Time2:20.30Pace9:21.20 Cumilative:Distance4.050Time30:29.60Pace7:31.75
Split 6:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance4.300Time31:40.50Pace7:21.98
Split 7:Distance1.700Time13:40.30Pace8:02.53 Cumilative:Distance6.000Time45:20.80Pace7:33.47

Leg 5:Distance2.000Time6:58.10Pace3:29.05
One more mile alone.

Red Crocs Miles: 12.04

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

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Tue, Jan 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.27	0.00	1.88	1.88	12.03

Fast Running Friend Workout - 2018-01-02 09:04:45
Workout Totals: Distance12.015Time1:30:49.40Pace7:33.55
Did a morning jog, ran with the little kids, then with Joseph and Jacob - I did 6x0.625 with 0.125 recovery in the canyon alternating directions, they did the first three. They were able to keep up on all. The times were 3:32.3 (down), 3:44.1 (up), 3:29.6 (down), 3:38.9 (up), 3:23.5 (down), and 3:34.2 (up).
Leg 1:Distance1.000Time7:19.20Pace7:19.20
Morning jog.
Leg 2:Distance2.040Time17:16.00Pace8:27.84
With William and Stephen.
Leg 3:Distance1.000Time7:30.40Pace7:30.40
With William.
Leg 4:Distance1.200Time10:20.90Pace8:37.42
Warm-up with Joseph and Jacob.
Leg 5:Distance4.375Time29:15.50Pace6:41.26
Workout - first 3 with Joseph and Jacob.
Split 1:Distance0.625Time3:32.30Pace5:39.68 Cumilative:Distance0.625Time3:32.30Pace5:39.68
Split 2:Distance0.125Time1:29.70Pace11:57.60 Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 3:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance1.375Time8:46.10Pace6:22.62
Split 4:Distance0.125Time1:50.40Pace14:43.20 Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 5:Distance0.625Time3:29.60Pace5:35.36 Cumilative:Distance2.125Time14:06.10Pace6:38.16
Split 6:Distance0.125Time1:33.40Pace12:27.20 Cumilative:Distance2.250Time15:39.50Pace6:57.56
Split 7:Distance0.625Time3:38.90Pace5:50.24 Cumilative:Distance2.875Time19:18.40Pace6:42.92
Split 8:Distance0.125Time1:28.50Pace11:48.00 Cumilative:Distance3.000Time20:46.90Pace6:55.63
Split 9:Distance0.625Time3:23.50Pace5:25.60 Cumilative:Distance3.625Time24:10.40Pace6:40.11
Split 10:Distance0.125Time1:30.90Pace12:07.20 Cumilative:Distance3.750Time25:41.30Pace6:51.01
Split 11:Distance0.625Time3:34.20Pace5:42.72 Cumilative:Distance4.375Time29:15.50Pace6:41.26

Leg 6:Distance1.150Time8:04.90Pace7:01.65
Cool-down.
Leg 7:Distance0.250Time2:39.60Pace10:38.40
With Mary.
Leg 8:Distance1.000Time8:22.90Pace8:22.90
With Sarah and Matthew.

Red Crocs Miles: 12.02

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

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Wed, Jan 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.50	0.75	11.29

Fast Running Friend Workout - 2018-01-03 08:39:31
Workout Totals: Distance11.290Time1:29:47.00Pace7:57.15
Morning jog, kids runs, did 0.5 pickup with William on the little boy course in 2:56.8, and 3x0.25 down the canyon in the middle - 75.6, 75.3, 73.2. I think the headwind was strong - for some reason I struggled today on those.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Morning jog.
Leg 2:Distance1.000Time6:50.30Pace6:50.30
With William - he did a 0.5 pickup.
Split 1:Distance0.500Time3:53.50Pace7:47.00 Cumilative:Distance0.500Time3:53.50Pace7:47.00
Split 2:Distance0.500Time2:56.80Pace5:53.60 Cumilative:Distance1.000Time6:50.30Pace6:50.30

Leg 3:Distance2.040Time17:52.70Pace8:45.83
With William and Stephen.
Leg 4:Distance7.000Time54:58.10Pace7:51.16
Part with Joseph, Jacob, and Jenny.
Split 1:Distance3.050Time24:22.20Pace7:59.41 Cumilative:Distance3.050Time24:22.20Pace7:59.41
Split 2:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance3.300Time25:37.80Pace7:46.00
Split 3:Distance0.250Time2:13.20Pace8:52.80 Cumilative:Distance3.550Time27:51.00Pace7:50.70
Split 4:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance3.800Time29:06.30Pace7:39.55
Split 5:Distance0.250Time2:20.20Pace9:20.80 Cumilative:Distance4.050Time31:26.50Pace7:45.80
Split 6:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance4.300Time32:39.70Pace7:35.74
Split 7:Distance1.700Time13:35.80Pace7:59.88 Cumilative:Distance6.000Time46:15.50Pace7:42.58
Split 8:Distance1.000Time8:42.60Pace8:42.60 Cumilative:Distance7.000Time54:58.10Pace7:51.16

Leg 5:Distance0.250Time2:55.00Pace11:40.00
With Mary.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Red Crocs Miles: 11.29

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

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Thu, Jan 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2018-01-04 15:16:25
Workout Totals: Distance10.040Time1:19:13.20Pace7:53.43
All easy running today - mostly with the kids. Total of 11.
Leg 1:Distance1.000Time7:12.60Pace7:12.60
Morning jog.
Leg 2:Distance1.000Time6:51.00Pace6:51.00
With William.
Leg 3:Distance2.040Time17:30.30Pace8:34.85
With Willaim and Stephen.
Leg 4:Distance1.000Time8:45.70Pace8:45.70
With Matthew and Sarah.
Leg 5:Distance5.000Time38:53.60Pace7:46.72
With Joseph and Jacob.

Red Crocs Miles: 10.04

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

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Fri, Jan 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	2.38	0.62	11.20

Fast Running Friend Workout - 2018-01-05 09:10:31
Workout Totals: Distance11.195Time1:26:32.90Pace7:43.86
Ran with the little kids, William did a pickup for 0.5 in 2:57. Then did 4x0.625, down (3:32.2), up (3:43.5), down (3:29.0), down (3:18.6). Joseph and Jacob did the first 3 with me. Jacob struggled on the second one due to being overdressed and fell back by 2 seconds. Otherwise they kept up. Jenny got a cold, was on reduced mileage.
Leg 1:Distance1.000Time7:08.90Pace7:08.90
Morning jog.
Leg 2:Distance1.000Time7:09.30Pace7:09.30
With William, did 0.5 fast.
Split 1:Distance0.500Time4:12.20Pace8:24.40 Cumilative:Distance0.500Time4:12.20Pace8:24.40
Split 2:Distance0.500Time2:57.10Pace5:54.20 Cumilative:Distance1.000Time7:09.30Pace7:09.30

Leg 3:Distance2.040Time17:44.60Pace8:41.86
With William and Stephen.
Leg 4:Distance1.000Time8:56.50Pace8:56.50
Warm-up with Joseph and Jacob.
Leg 5:Distance2.875Time18:45.00Pace6:31.30
Workout, part with Joseph and Jacob, first 3 intervals.
Split 1:Distance0.625Time3:32.20Pace5:39.52 Cumilative:Distance0.625Time3:32.20Pace5:39.52
Split 2:Distance0.125Time1:26.20Pace11:29.60 Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:43.50Pace5:57.60 Cumilative:Distance1.375Time8:41.90Pace6:19.56
Split 4:Distance0.125Time1:45.90Pace14:07.20 Cumilative:Distance1.500Time10:27.80Pace6:58.53
Split 5:Distance0.625Time3:29.00Pace5:34.40 Cumilative:Distance2.125Time13:56.80Pace6:33.79
Split 6:Distance0.125Time1:29.60Pace11:56.80 Cumilative:Distance2.250Time15:26.40Pace6:51.73
Split 7:Distance0.625Time3:18.60Pace5:17.76 Cumilative:Distance2.875Time18:45.00Pace6:31.30

Leg 6:Distance2.280Time18:14.40Pace8:00.00
Cool-down - part with Joseph and Jacob.
Leg 7:Distance1.000Time8:34.20Pace8:34.20
With Matthew.

Red Crocs Miles: 11.20

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

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Sat, Jan 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	2.00	0.00	15.04

Fast Running Friend Workout - 2018-01-06 09:24:12
Workout Totals: Distance15.040Time1:57:03.20Pace7:46.97
Ran with the kids. Joseph and Jacob did 6, William 4, Stephen 3, Julia 4. Jenny was sick, jogged 1 mile in the morning, and then another at night. I did a 2 mile tempo out and back in the canyon in 11:58 (6:15,5:43). There was a headwind (tail on the way back, but I had a hard time shifting gears).
Leg 1:Distance6.540Time47:16.40Pace7:13.70
With Joseph and Jacob, except for the fast 2 miles.
Split 1:Distance2.270Time18:11.80Pace8:00.97 Cumilative:Distance2.270Time18:11.80Pace8:00.97
Split 2:Distance2.000Time11:58.50Pace5:59.25 Cumilative:Distance4.270Time30:10.30Pace7:03.96
Split 3:Distance2.270Time17:06.10Pace7:32.03 Cumilative:Distance6.540Time47:16.40Pace7:13.70

Leg 2:Distance3.000Time25:58.40Pace8:39.47
With William and Stephen.
Leg 3:Distance1.000Time7:50.00Pace7:50.00
With William.
Leg 4:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 5:Distance4.000Time31:41.60Pace7:55.40
With Julia.

Red Crocs Miles: 15.04

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
60.88	0.00	6.76	4.00	71.64

Red Crocs Miles: 71.62

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

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