Breaking the Wall

Week starting Jan 05, 2020

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:	40.31	Year:	3073.12
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
65.80	0.00	4.50	6.71	77.01

Neon Crocs 1 Miles: 77.00

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

Sun, Jan 05, 2020

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. Fast Sunday.

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

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Mon, Jan 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.25	0.16	12.01

Fast Running Friend Workout - 2020-01-06 08:27:11
Workout Totals: Distance12.000Time1:34:44.30Pace7:53.69
Total of 12, usual runs with pickups for the kids. William ran a PR for the uphill sprint - 52.7.
Leg 1:Distance4.000Time31:57.00Pace7:59.25
With Julia.
Leg 2:Distance2.000Time15:53.10Pace7:56.55
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:27.50Pace7:51.88
With William, Stephen, Joseph, and Jacob.
Split 1:Distance2.050Time16:30.50Pace8:03.17 Cumilative:Distance2.050Time16:30.50Pace8:03.17
Split 2:Distance0.250Time1:25.80Pace5:43.20 Cumilative:Distance2.300Time17:56.30Pace7:47.96
Split 3:Distance1.545Time12:38.50Pace8:10.94 Cumilative:Distance3.845Time30:34.80Pace7:57.19
Split 4:Distance0.155Time0:52.70Pace5:40.00 Cumilative:Distance4.000Time31:27.50Pace7:51.88

Leg 4:Distance2.000Time15:26.70Pace7:43.35
Part with Joseph and Jacob, part alone.

Neon Crocs 1 Miles: 12.00

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

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Tue, Jan 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	3.00	12.00

Fast Running Friend Workout - 2020-01-07 08:25:51
Workout Totals: Distance12.000Time1:32:06.70Pace7:40.56
Total of 12. Ran with Julia in the AM, then did a workout with Jacob in the PM. We ran a total of 8 with 4x0.75 in the middle, 2 up the canyon, 2 down - 4:25, 4:25, 4:00, 4:10. On the last one he ran out of juice. Benjamin tried a workout but was too stiff/cold/sleepy and after running 0.75 down once in 3:56 decided to try it another day. Joseph, William, and Stephen did their usual run with pickups. Matthew did his usual 2 miles. Julia is training normally, Jenny, however, still has a cold and is on reduced mileage.
Leg 1:Distance4.000Time32:35.30Pace8:08.82
With Julia.
Leg 2:Distance8.000Time59:31.40Pace7:26.43
With Jacob.
Split 1:Distance1.700Time12:57.10Pace7:37.12 Cumilative:Distance1.700Time12:57.10Pace7:37.12
Split 2:Distance0.750Time4:25.40Pace5:53.87 Cumilative:Distance2.450Time17:22.50Pace7:05.51
Split 3:Distance0.250Time2:29.20Pace9:56.80 Cumilative:Distance2.700Time19:51.70Pace7:21.37
Split 4:Distance0.750Time4:25.10Pace5:53.47 Cumilative:Distance3.450Time24:16.80Pace7:02.26
Split 5:Distance1.100Time9:34.10Pace8:41.91 Cumilative:Distance4.550Time33:50.90Pace7:26.35
Split 6:Distance0.750Time4:00.80Pace5:21.07 Cumilative:Distance5.300Time37:51.70Pace7:08.62
Split 7:Distance0.250Time2:41.40Pace10:45.60 Cumilative:Distance5.550Time40:33.10Pace7:18.40
Split 8:Distance0.750Time4:10.20Pace5:33.60 Cumilative:Distance6.300Time44:43.30Pace7:05.92
Split 9:Distance1.700Time14:48.10Pace8:42.41 Cumilative:Distance8.000Time59:31.40Pace7:26.43

Neon Crocs 1 Miles: 12.00

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

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Wed, Jan 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.25	0.75	12.00

Fast Running Friend Workout - 2020-01-08 08:25:08
Workout Totals: Distance12.000Time1:33:12.80Pace7:46.07
Total of 12. A repetition of yesterday, except Joseph and Jacob traded roles. Joseph ran the first interval in 4:36 uphill, which was decent, then got a side ache and could barely move on the next 3 intervals. I still had him finish the workout for the purpose of character development. Benjamin was able to do a decent workout today. Started with 0.75 down in 3:54 instead of 3:36, but then got into the groove and did 4x0.375 in 1:42, 1:42 (headwind), 1:40, 1:39. Julia was tired today, ran only 4 miles. Jenny still recovering from the cold, also only 4 miles.
Leg 1:Distance4.000Time32:43.00Pace8:10.75
With Julia.
Leg 2:Distance8.000Time1:00:29.80Pace7:33.72
With Joseph.
Split 1:Distance1.700Time12:57.00Pace7:37.06 Cumilative:Distance1.700Time12:57.00Pace7:37.06
Split 2:Distance0.750Time4:36.00Pace6:08.00 Cumilative:Distance2.450Time17:33.00Pace7:09.80
Split 3:Distance0.250Time2:26.10Pace9:44.40 Cumilative:Distance2.700Time19:59.10Pace7:24.11
Split 4:Distance0.750Time4:47.90Pace6:23.87 Cumilative:Distance3.450Time24:47.00Pace7:11.01
Split 5:Distance1.100Time9:36.10Pace8:43.73 Cumilative:Distance4.550Time34:23.10Pace7:33.43
Split 6:Distance0.750Time4:28.50Pace5:58.00 Cumilative:Distance5.300Time38:51.60Pace7:19.92
Split 7:Distance0.250Time2:14.10Pace8:56.40 Cumilative:Distance5.550Time41:05.70Pace7:24.27
Split 8:Distance0.750Time4:20.70Pace5:47.60 Cumilative:Distance6.300Time45:26.40Pace7:12.76
Split 9:Distance1.700Time15:03.40Pace8:51.41 Cumilative:Distance8.000Time1:00:29.80Pace7:33.72

Neon Crocs 1 Miles: 12.00

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

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Thu, Jan 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-09 09:37:18
Workout Totals: Distance12.000Time1:33:09.70Pace7:45.81
Usual 12 total, usual runs for the kids with the pickups. We do a quarter down the canyon, and 0.155 uphill at the end.
Leg 1:Distance4.000Time30:43.10Pace7:40.77
With Julia.
Leg 2:Distance2.000Time15:58.80Pace7:59.40
With Matthew, Joseph, and Jacob.
Leg 3:Distance4.000Time31:29.80Pace7:52.45
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.70Pace7:56.44 Cumilative:Distance2.050Time16:16.70Pace7:56.44
Split 2:Distance0.250Time1:21.60Pace5:26.40 Cumilative:Distance2.300Time17:38.30Pace7:40.13
Split 3:Distance1.545Time12:54.80Pace8:21.49 Cumilative:Distance3.845Time30:33.10Pace7:56.75
Split 4:Distance0.155Time0:56.70Pace6:05.81 Cumilative:Distance4.000Time31:29.80Pace7:52.45

Leg 4:Distance2.000Time14:58.00Pace7:29.00
Alone.

Neon Crocs 1 Miles: 12.00

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

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Fri, Jan 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-10 08:17:40
Workout Totals: Distance12.000Time1:32:43.80Pace7:43.65
Total of 12. More or less a repeat of yesterday.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Julia.
Leg 2:Distance2.000Time15:43.40Pace7:51.70
With Joseph, Jacob, and Matthew.
Leg 3:Distance4.000Time31:13.90Pace7:48.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:58.90Pace7:47.76 Cumilative:Distance2.050Time15:58.90Pace7:47.76
Split 2:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance2.300Time17:16.10Pace7:30.48
Split 3:Distance1.545Time13:06.90Pace8:29.32 Cumilative:Distance3.845Time30:23.00Pace7:54.12
Split 4:Distance0.155Time0:50.90Pace5:28.39 Cumilative:Distance4.000Time31:13.90Pace7:48.48

Leg 4:Distance2.000Time14:59.10Pace7:29.55
Alone.

Neon Crocs 1 Miles: 12.00

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

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Sat, Jan 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	2.00	2.00	17.00

Fast Running Friend Workout - 2020-01-11 09:20:21
Workout Totals: Distance17.000Time2:11:04.20Pace7:42.60
Total of 17. Did a workout with Joseph and Jacob 4x0.75 2 up 2 down (4:40, 4:48, 4:16, 4:13). Chad did it a bit faster closing the last two 3:51, Zach was a bit ahead Chad on the last 2, and a bit ahead of us on the first 2, Benjamin did 4:25 (off 80 seconds closing quarter), 4:00, 3:34, 3:34. On the last one he ran out of juice due to not being able to sleep for some weird reason Friday night. Then Chad and I paced William and Stephen in their workout. We ran 0.5 in 3:12 uphill with William, but Stephen panicked and could not keep up after the first quarter in 1:34. Then we paced William on the downhill in 2:39, Stephen helped him by running the last quarter in 79. Jenny is still on reduced mileage due to a cold and school stress. Julia started BYU, today was the end of her first week.
Leg 1:Distance8.000Time1:00:20.90Pace7:32.61
With Benjamin, Zach, Chad, Joseph, and Jacob.
Split 1:Distance1.700Time13:08.10Pace7:43.59 Cumilative:Distance1.700Time13:08.10Pace7:43.59
Split 2:Distance0.750Time4:40.80Pace6:14.40 Cumilative:Distance2.450Time17:48.90Pace7:16.29
Split 3:Distance0.250Time2:42.00Pace10:48.00 Cumilative:Distance2.700Time20:30.90Pace7:35.89
Split 4:Distance0.750Time4:48.10Pace6:24.13 Cumilative:Distance3.450Time25:19.00Pace7:20.29
Split 5:Distance1.100Time9:16.40Pace8:25.82 Cumilative:Distance4.550Time34:35.40Pace7:36.13
Split 6:Distance0.750Time4:16.40Pace5:41.87 Cumilative:Distance5.300Time38:51.80Pace7:19.96
Split 7:Distance0.250Time2:35.20Pace10:20.80 Cumilative:Distance5.550Time41:27.00Pace7:28.11
Split 8:Distance0.750Time4:13.80Pace5:38.40 Cumilative:Distance6.300Time45:40.80Pace7:15.05
Split 9:Distance1.700Time14:40.10Pace8:37.71 Cumilative:Distance8.000Time1:00:20.90Pace7:32.61

Leg 2:Distance6.000Time46:45.00Pace7:47.50
With Chad, William, and Stephen.
Split 1:Distance1.700Time14:19.20Pace8:25.41 Cumilative:Distance1.700Time14:19.20Pace8:25.41
Split 2:Distance0.500Time3:12.30Pace6:24.60 Cumilative:Distance2.200Time17:31.50Pace7:57.95
Split 3:Distance1.600Time13:11.20Pace8:14.50 Cumilative:Distance3.800Time30:42.70Pace8:04.92
Split 4:Distance0.500Time2:39.20Pace5:18.40 Cumilative:Distance4.300Time33:21.90Pace7:45.56
Split 5:Distance1.700Time13:23.10Pace7:52.41 Cumilative:Distance6.000Time46:45.00Pace7:47.50

Leg 3:Distance3.000Time23:58.30Pace7:59.43
With Matthew.

Neon Crocs 1 Miles: 17.00

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
65.80	0.00	4.50	6.71	77.01

Neon Crocs 1 Miles: 77.00

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

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