Breaking the Wall

Week starting Jan 10, 2016

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
70.23	4.02	3.90	0.93	79.08

Black Crocs 2 Miles: 79.08

Night Sleep Time: 41.00	Nap Time: 0.00	Total Sleep Time: 41.00

Sun, Jan 10, 2016

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: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Jan 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-01-11 06:52:18
Workout Totals: Distance14.000Time1:46:52.30Pace7:38.02
Total of 14. Kids ran their usual distances. I had Joseph and Jacob do a tempo run of sorts to prepare for the 5 K. Joseph ran the last 2 miles in 13:34, Jacob 13:42.
Leg 1:Distance10.000Time1:16:56.00Pace7:41.60
With Benjamin.
Leg 2:Distance4.000Time29:56.30Pace7:29.07
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Jan 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	2.00	0.00	14.04

Fast Running Friend Workout - 2016-01-12 06:46:42
Workout Totals: Distance14.040Time1:50:24.70Pace7:51.84
14 total. Usual distances for the kids. Benjamin and I did a 2 mile tempo run. His target was 5:00 pace, and he hit it pretty much right on - 9:59, splits of 5:00 and 4:59. My target was 5:40. I ran the first mile in 5:27 and thought I could do another one like that, but the cold air in combination with the lack of fitness got to me and I slowed down to 5:36 on the second mile.
Leg 1:Distance5.720Time46:55.20Pace8:12.17
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:03.30Pace5:31.65
Tempo run.
Leg 3:Distance2.320Time19:35.70Pace8:26.77
Cool-down.
Leg 4:Distance4.000Time32:50.50Pace8:12.62
With Joseph and Jacob. I think Jenny, William, and Julia ran parts.

Black Crocs 2 Miles: 14.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Jan 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	1.00	0.00	14.00

Fast Running Friend Workout - 2016-01-13 06:51:56
Workout Totals: Distance14.000Time1:50:27.20Pace7:53.37
Total of 14. Usual distances for the kids. Benjamin and I had a friend join us. His name is Daniel.
Leg 1:Distance6.720Time54:32.00Pace8:06.90
With Benjamin and Daniel Torres.
Leg 2:Distance1.000Time5:45.90Pace5:45.90
Pickup mile to test Daniel's fitness.
Leg 3:Distance2.280Time18:26.00Pace8:05.09
Back to the house with Benjamin and Daniel.
Leg 4:Distance4.000Time31:43.30Pace7:55.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Jan 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	1.00	0.00	0.93	10.43

Fast Running Friend Workout - 2016-01-14 06:51:17
Workout Totals: Distance10.427Time1:24:44.00Pace8:07.58
Total of a little over 10. Kids ran usual distances. I did the hill workout with Benjamin - 6 x 0.155 over by the house. Joseph and Jacob did 1 mile pickup in the middle of their run - Joseph 6:06, Jacob 6:08.
Leg 1:Distance3.000Time24:47.90Pace8:15.97
With Benjamin.
Leg 2:Distance2.327Time18:33.30Pace7:58.43
Hill workout.
Split 1:Distance0.220Time1:51.00Pace8:24.55 Cumilative:Distance0.220Time1:51.00Pace8:24.55
Split 2:Distance0.155Time0:49.00Pace5:16.13 Cumilative:Distance0.375Time2:40.00Pace7:06.67
Split 3:Distance0.220Time2:09.90Pace9:50.45 Cumilative:Distance0.595Time4:49.90Pace8:07.23
Split 4:Distance0.155Time0:49.00Pace5:16.13 Cumilative:Distance0.750Time5:38.90Pace7:31.87
Split 5:Distance0.297Time2:22.60Pace8:00.13 Cumilative:Distance1.047Time8:01.50Pace7:39.89
Split 6:Distance0.155Time0:49.30Pace5:18.06 Cumilative:Distance1.202Time8:50.80Pace7:21.60
Split 7:Distance0.220Time2:24.70Pace10:57.73 Cumilative:Distance1.422Time11:15.50Pace7:55.04
Split 8:Distance0.155Time0:48.70Pace5:14.19 Cumilative:Distance1.577Time12:04.20Pace7:39.23
Split 9:Distance0.220Time2:27.70Pace11:11.36 Cumilative:Distance1.797Time14:31.90Pace8:05.20
Split 10:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance1.952Time15:20.00Pace7:51.31
Split 11:Distance0.220Time2:25.70Pace11:02.27 Cumilative:Distance2.172Time17:45.70Pace8:10.65
Split 12:Distance0.155Time0:47.60Pace5:07.10 Cumilative:Distance2.327Time18:33.30Pace7:58.43

Leg 3:Distance4.000Time32:16.60Pace8:04.15
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.000Time17:27.20Pace8:43.60 Cumilative:Distance2.000Time17:27.20Pace8:43.60
Split 2:Distance1.000Time6:08.80Pace6:08.80 Cumilative:Distance3.000Time23:36.00Pace7:52.00
Split 3:Distance1.000Time8:40.60Pace8:40.60 Cumilative:Distance4.000Time32:16.60Pace8:04.15

Leg 4:Distance1.100Time9:06.20Pace8:16.55
Extra distance.

Black Crocs 2 Miles: 10.43

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

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Fri, Jan 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	0.00	0.90	0.00	10.80

Fast Running Friend Workout - 2016-01-15 05:12:08
Workout Totals: Distance10.800Time1:16:28.00Pace7:04.81
Trip to San Francisco today to visit Twitter. Got the run in creatively. Kids ran their usual distances at home.
Leg 1:Distance4.400Time33:32.00Pace7:37.27
To the Front Runner station.
Leg 2:Distance0.750Time5:35.50Pace7:27.33
Transportation through the SLC airport.
Split 1:Distance0.750Time5:35.50Pace7:27.33 Cumilative:Distance0.750Time5:35.50Pace7:27.33
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.750Time5:35.50Pace7:27.33

Leg 3:Distance0.900Time4:49.10Pace5:21.22
Airport orienteering at SFO. The plane arrived late so I had only 7 minutes to get to the BART station and I was not 100% sure where it was. I just sprinted in a more or less random direction, asked the first official looking person where to go next, then repeated. It worked - I made the train.
Leg 4:Distance0.250Time1:40.00Pace6:40.00
Transportation in SF.
Leg 5:Distance0.250Time0:00.00Pace0:00.00
Transportation in SF.
Leg 6:Distance0.500Time3:24.70Pace6:49.40
SFO transportation.
Leg 7:Distance0.500Time3:04.90Pace6:09.80
SLC transportation.
Leg 8:Distance3.000Time22:36.70Pace7:32.23
Around the FrontRunner platform waiting for the train.
Leg 9:Distance0.250Time1:45.10Pace7:00.40
To meet Sarah near Orem Frontrunner station.

Black Crocs 2 Miles: 10.80

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Sat, Jan 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.79	3.02	0.00	0.00	15.81

Fast Running Friend Workout - 2016-01-16 09:55:25
Workout Totals: Distance15.810Time2:00:11.30Pace7:36.12
Ran with the younger kids, they did a 3 mile time trial down the canyon. There was a lot of snow, so we started at the wrong place making it about 3.02. The snow also slowed us down. Joseph got 19:47, Jacob 19:54, Julia 22:30, Jenny paced William but kicked in the last 400 when I came - finished in 23:32, William got 23:55. Benjamin was not feeling well today, did only 8. I ran some extra distance alone afterwards.
Leg 1:Distance1.000Time9:15.80Pace9:15.80
With Stephen.
Leg 2:Distance0.350Time3:23.60Pace9:41.71
Warm-up with Joseph, Jacob, Jenny, Julia, and William.
Leg 3:Distance3.570Time23:55.60Pace6:42.13
Kids 3 mile time trial.
Split 1:Distance3.020Time19:47.40Pace6:33.18 Cumilative:Distance3.020Time19:47.40Pace6:33.18
Joseph's time.
Split 2:Distance0.000Time0:05.40Pace0:00.00 Cumilative:Distance3.020Time19:52.80Pace6:34.97
Waited for Jacob.
Split 3:Distance0.550Time4:02.80Pace7:21.45 Cumilative:Distance3.570Time23:55.60Pace6:42.13
Ran back to William and Jenny, Jenny took off, I finished with William.

Leg 4:Distance1.640Time13:55.20Pace8:29.27
Back to the house.
Leg 5:Distance3.000Time26:22.70Pace8:47.57
With Benjamin.
Leg 6:Distance6.250Time43:18.40Pace6:55.74
Alone.

Black Crocs 2 Miles: 15.81

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
70.23	4.02	3.90	0.93	79.08

Black Crocs 2 Miles: 79.08

Night Sleep Time: 41.00	Nap Time: 0.00	Total Sleep Time: 41.00

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