Breaking the Wall

Week starting Jan 08, 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:

Click to donate

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
60.19	1.00	6.00	1.00	68.19

Camouflage Crocs 1 Miles: 67.59

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

Sun, Jan 08, 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. Had our friend Vasya and his family over in the evening. Vasya grew up in Kiev and served a mission in Moscow. We had a good conversation. Benjamin got a Ukraininan culture and Ukrainian/Russian language lesson. I learned some Ukrainian as well.

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

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Mon, Jan 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.26	0.00	0.00	0.00	8.26

Fast Running Friend Workout - 2017-01-09 09:24:23
Workout Totals: Distance8.260Time1:07:40.20Pace8:11.55
Got a stomach bug. Threw up in the middle of the night. That clogged the sink. Spent 1.5 hours unclogging it. Could not eat anything the whole day, but Emergen-C went it. Was finally successful with a plunger trick. It took a heroic effort to run 3.75 in the morning. Then I felt better, so 4 in the afternoon would have been less heroic if it had not been raining. Kids ran their usual distances. Jenny started BYU.
Leg 1:Distance3.750Time31:34.70Pace8:25.25
With Benjamin.
Leg 2:Distance0.500Time5:02.00Pace10:04.00
With Matthew.
Leg 3:Distance4.010Time31:03.50Pace7:44.71
Alone.

Camouflage Crocs 1 Miles: 8.26

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

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Tue, Jan 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	0.00	1.00	0.00	10.65

Fast Running Friend Workout - 2017-01-10 16:48:35
Workout Totals: Distance10.650Time1:27:21.30Pace8:12.14
Usual distances for the kids. I am back to normal distance, but still not 100% from the stomach bug. Benjamin and I did a mile pickup down the canyon. The surface was not perfect, but not terrible either. He ran 4:49, I got 5:46, and that was all I had. Glycogen depletion affects you in distances as short as one mile - their is something somewhere that dials down top power output if fuel is low even if there is enough to make it.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time25:13.00Pace8:24.33
With Benjamin, Joseph, and Jacob after a bathroom stop.
Leg 3:Distance2.600Time21:00.70Pace8:04.88
With Benjamin in the evening - warm-up.
Leg 4:Distance2.550Time20:22.10Pace7:59.25
Pickup for a mile, then jog home.
Split 1:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance1.000Time5:46.30Pace5:46.30
Learned more about the symptoms of glycogen depletion.
Split 2:Distance1.550Time14:35.80Pace9:25.03 Cumilative:Distance2.550Time20:22.10Pace7:59.25
Cool-down.

Leg 5:Distance1.000Time7:40.40Pace7:40.40
Alone.
Leg 6:Distance0.500Time4:58.10Pace9:56.20
With Matthew.

Camouflage Crocs 1 Miles: 10.65

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

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Wed, Jan 11, 2017

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 - 2017-01-11 09:04:48
Workout Totals: Distance10.040Time1:26:32.90Pace8:37.22
Feeling better. Usual distances for everybody. Lots of snow - slow pace.
Leg 1:Distance4.000Time35:36.40Pace8:54.10
With Jenny.
Leg 2:Distance3.000Time27:00.90Pace9:00.30
With William.
Leg 3:Distance1.000Time7:52.30Pace7:52.30
Alone.
Leg 4:Distance2.040Time16:03.30Pace7:52.21
Alone.

Camouflage Crocs 1 Miles: 10.04

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

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Thu, Jan 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.60	1.00	1.00	0.00	10.60

Fast Running Friend Workout - 2017-01-12 12:33:50
Workout Totals: Distance10.600Time1:21:34.40Pace7:41.74
Took the kids to the indoor track at BYU today. William got a new mile record - 6:24.8 -first time under 6:30. Jacob and Stephen struggled, though. They ran fast, but were not up to record pace. Joseph just jogged. Usual distances for everybody. Total of 10.5 for me.
Leg 1:Distance0.550Time5:09.30Pace9:22.36
To the track from where we parked.
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen.
Leg 3:Distance1.000Time5:57.40Pace5:57.40
With Jacob.
Leg 4:Distance1.000Time6:24.80Pace6:24.80
With William - splits by 0.2 were 1:15, 1:18, 1:18, 1:19, 1:14.
Leg 5:Distance0.550Time5:26.50Pace9:53.64
Back to the car.
Leg 6:Distance1.000Time8:07.30Pace8:07.30
With Joseph and Jacob at home.
Leg 7:Distance0.500Time4:51.30Pace9:42.60
With Matthew.
Leg 8:Distance5.000Time37:45.20Pace7:33.04
Alone.

Camouflage Crocs 1 Miles: 10.00

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

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Fri, Jan 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.14	0.00	4.00	1.00	13.14

Fast Running Friend Workout - 2017-01-13 13:16:40
Workout Totals: Distance13.140Time1:40:10.00Pace7:37.38
Did a workout with Benjamin. 2 mile tempo down the canyon (9:53/11:18), then on the way back up 4x400 with 200 recovery (I did around 84-86, Benjamin 72-75), then another 2 mile tempo down the canyon (10:07/11:27). The road was mostly clear but it was cold enough to where we had to wear a good amount of clothes, and I felt bothered by the cold air and the clothes. Kids ran usual distances.
Leg 1:Distance1.040Time8:33.30Pace8:13.56
Warm-up.
Leg 2:Distance2.000Time11:18.70Pace5:39.35
First tempo.
Leg 3:Distance2.000Time16:18.00Pace8:09.00
4x400 with 200 recovery + some jogging on the way up.
Split 1:Distance0.250Time2:27.30Pace9:49.20 Cumilative:Distance0.250Time2:27.30Pace9:49.20
Split 2:Distance0.250Time1:26.50Pace5:46.00 Cumilative:Distance0.500Time3:53.80Pace7:47.60
Split 3:Distance0.125Time1:22.60Pace11:00.80 Cumilative:Distance0.625Time5:16.40Pace8:26.24
Split 4:Distance0.250Time1:24.90Pace5:39.60 Cumilative:Distance0.875Time6:41.30Pace7:38.63
Split 5:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance1.000Time8:02.20Pace8:02.20
Split 6:Distance0.250Time1:24.00Pace5:36.00 Cumilative:Distance1.250Time9:26.20Pace7:32.96
Split 7:Distance0.125Time1:24.90Pace11:19.20 Cumilative:Distance1.375Time10:51.10Pace7:53.53
Split 8:Distance0.250Time1:24.20Pace5:36.80 Cumilative:Distance1.625Time12:15.30Pace7:32.49
Split 9:Distance0.375Time4:02.70Pace10:47.20 Cumilative:Distance2.000Time16:18.00Pace8:09.00

Leg 4:Distance2.000Time11:27.70Pace5:43.85
Second tempo down.
Leg 5:Distance1.550Time15:02.40Pace9:42.19
Back to the house.
Leg 6:Distance4.050Time32:18.30Pace7:58.59
From the house to the car with Benjamin, Joseph, and Jacob.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Matthew.

Camouflage Crocs 1 Miles: 13.14

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

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Sat, Jan 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.50	0.00	0.00	0.00	15.50

Fast Running Friend Workout - 2017-01-14 12:14:10
Workout Totals: Distance15.500Time2:01:10.50Pace7:49.06
15.5 for me, 15 for Benjamin, usual Saturday distances for everybody else except for Jenny - I think she ran less due to not feeling 100%.
Leg 1:Distance1.000Time7:52.50Pace7:52.50
With Benjamin, Joseph, and Jacob.
Leg 2:Distance4.000Time31:44.20Pace7:56.05
Added William, I think.
Leg 3:Distance10.000Time1:16:32.90Pace7:39.29
With Benjamin.
Leg 4:Distance0.500Time5:00.90Pace10:01.80
With Matthew.

Camouflage Crocs 1 Miles: 15.50

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
60.19	1.00	6.00	1.00	68.19

Camouflage Crocs 1 Miles: 67.59

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

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