Breaking the Wall

Week starting Jan 10, 2021

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
70.43	0.00	7.74	2.48	80.65

Brown Crocs 3 Miles: 82.65

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

Sun, Jan 10, 2021

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. Church at home.

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

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Mon, Jan 11, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.06	0.00	2.00	0.00	12.06

Fast Running Friend Workout - 2021-01-11 11:42:48
Workout Totals: Distance12.060Time1:32:29.80Pace7:40.18
Total of 12. Julia did a mile on the track in 6:55. Joseph and William did a redemption workout. William redeemed himself with 11:59 down the canyon. Joseph was about to die, though, so I did not make him do another interval - he had knee pain combined with a side ache. I am wondering if the root of it is emotional, and he feels some form of radiating pain. Jacob did a half mile pickup uphill in 2:52 at the end of his run. Benjamin did a pickup down the canyon in 5:00, but splitting 2:38, 2:22. Otherwise easy runs, usual distances. Matthew is at 3 miles a day now.
Leg 1:Distance1.060Time9:12.30Pace8:41.04
With Julia.
Leg 2:Distance1.000Time6:55.70Pace6:55.70
With Julia.
Leg 3:Distance1.000Time9:03.20Pace9:03.20
With Julia.
Leg 4:Distance1.000Time8:17.10Pace8:17.10
With Joseph and William.
Leg 5:Distance2.000Time11:59.60Pace5:59.80
2 mile tempo down with Joseph and William.
Leg 6:Distance4.000Time32:35.40Pace8:08.85
With Joseph, part with William.
Leg 7:Distance2.000Time14:26.50Pace7:13.25
Alone.

Brown Crocs 3 Miles: 12.06

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

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Tue, Jan 12, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.06	0.00	0.50	0.50	14.06

Fast Running Friend Workout - 2021-01-12 12:14:44
Workout Totals: Distance14.058Time1:56:33.30Pace8:17.46
Total of 14. Usual distances for the kids. Benjamin did 2x1 mile down, 4:35, 4:36. We are trying to solve the dilemma of how to improve his impact tolerance so he can take his speed up a level. I think he has a lot more power than he did when he was 15, and he could run the mile in 4:39 on the track back then. But now, the fastest he has been able to go is 4:27 down the canyon, and that has injured him. So I am thinking of just gently creeping up to the limit and hoping the body will adapt. I think right now the sweet spot is 4:36. Julia ran her best 800 in a while - 3:03.9 (89, 93). Otherwise, easy runs, usual distances.
Leg 1:Distance1.060Time9:15.90Pace8:44.43
With Julia.
Leg 2:Distance0.498Time3:03.90Pace6:09.28
Julia's 800.
Leg 3:Distance1.500Time14:05.90Pace9:23.93
With Julia.
Leg 4:Distance10.000Time1:21:23.70Pace8:08.37
With the kids taking turns.
Split 1:Distance9.500Time1:18:30.20Pace8:15.81 Cumilative:Distance9.500Time1:18:30.20Pace8:15.81
Split 2:Distance0.500Time2:53.50Pace5:47.00 Cumilative:Distance10.000Time1:21:23.70Pace8:08.37
Pick up uphill with Jacob.

Leg 5:Distance1.000Time8:43.90Pace8:43.90
With Mary on the big boy course.

Brown Crocs 3 Miles: 14.06

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

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Wed, Jan 13, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.74	0.74	13.04

Fast Running Friend Workout - 2021-01-13 11:37:06
Workout Totals: Distance13.049Time1:41:44.70Pace7:47.83
13 total, Matthew did 1200 in 4:32 (89,91,92), his best so far. Benjamin pulled Jacob to 3:43 (74,75,74). Joseph and William just did not have it today. Julia did 4. Usual distances, easy pace otherwise.
Leg 1:Distance4.000Time32:57.00Pace8:14.25
With Julia.
Leg 2:Distance1.060Time8:47.70Pace8:17.83
With William, Stephen, and Matthew to the track.
Leg 3:Distance0.248Time1:24.70Pace5:41.53
William's failed interval.
Leg 4:Distance0.744Time4:32.60Pace6:06.40
Matthew - 1200.
Leg 5:Distance0.250Time2:10.60Pace8:42.40
Recovery jog with the boys.
Leg 6:Distance0.497Time2:49.00Pace5:40.04
800, first 700 with William.
Leg 7:Distance1.250Time10:26.90Pace8:21.52
Back to the house.
Leg 8:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 9:Distance1.000Time8:40.00Pace8:40.00
With Mary.

Brown Crocs 3 Miles: 13.05

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

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Thu, Jan 14, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	0.00	0.99	13.43

Fast Running Friend Workout - 2021-01-14 15:04:21
Workout Totals: Distance13.428Time1:49:11.60Pace8:07.91
Total of 13+. Did 1200 with William in 4:16. He was holding on OK for the first 800, then started falling apart in the last lap and ran it in 88. Benjamin, Joseph, and Jacob were helping me with the pace, and they ran ahead to set the standard and finished in 4:12. Then I did 2x100 with Matthew, 17.1 and 17.3, and hard a very hard time getting going from a standing start - felt like there was something wrong in my back. I also did 0.125 down the canyon in 35.5 with Joseph and Jacob.
Leg 1:Distance3.000Time25:19.60Pace8:26.53
With Benjamin and Julia.
Leg 2:Distance3.000Time22:28.50Pace7:29.50
Alone.
Leg 3:Distance1.060Time9:11.40Pace8:40.19
With the boys to the track.
Leg 4:Distance0.744Time4:16.90Pace5:45.30
William's 1200.
Leg 5:Distance0.500Time4:48.30Pace9:36.60
A jog with the boys.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
Matthew's 100.
Leg 7:Distance0.062Time0:17.30Pace4:39.03
Matthew's 100 try 2.
Leg 8:Distance1.000Time8:47.30Pace8:47.30
To the house.
Leg 9:Distance4.000Time33:45.20Pace8:26.30
With Joseph and Jacob.
Split 1:Distance2.110Time18:00.70Pace8:32.18 Cumilative:Distance2.110Time18:00.70Pace8:32.18
Split 2:Distance0.125Time0:35.60Pace4:44.80 Cumilative:Distance2.235Time18:36.30Pace8:19.46
Split 3:Distance1.765Time15:08.90Pace8:34.96 Cumilative:Distance4.000Time33:45.20Pace8:26.30

Brown Crocs 3 Miles: 13.43

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

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Fri, Jan 15, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	0.50	0.25	12.06

Fast Running Friend Workout - 2021-01-15 15:39:16
Workout Totals: Distance12.058Time1:38:01.60Pace8:07.78
Total of 12. Paced Julia to 3:03.0 800 - her best time in a year, and then did 2x0.125 with Joseph and Jacob - 35.1, 32.4. Whatever back problem I had yesterday did not see to have been there as much - I was able to run a decent 200. Joseph and Jacob ran 30.6 on the second one.
Leg 1:Distance1.060Time9:30.30Pace8:58.02
With Julia.
Leg 2:Distance0.498Time3:03.00Pace6:07.47
Julia's 800.
Leg 3:Distance1.500Time13:36.60Pace9:04.40
With Julia.
Leg 4:Distance7.000Time56:59.80Pace8:08.54
With Joseph and Jacob.
Split 1:Distance3.550Time29:01.60Pace8:10.59 Cumilative:Distance3.550Time29:01.60Pace8:10.59
Split 2:Distance0.125Time0:35.10Pace4:40.80 Cumilative:Distance3.675Time29:36.70Pace8:03.46
Split 3:Distance0.560Time4:31.60Pace8:05.00 Cumilative:Distance4.235Time34:08.30Pace8:03.66
Split 4:Distance0.125Time0:32.40Pace4:19.20 Cumilative:Distance4.360Time34:40.70Pace7:57.22
Split 5:Distance2.640Time22:19.10Pace8:27.23 Cumilative:Distance7.000Time56:59.80Pace8:08.54

Leg 5:Distance2.000Time14:51.90Pace7:25.95
Alone.

Brown Crocs 3 Miles: 12.06

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

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Sat, Jan 16, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	0.00	16.00

Fast Running Friend Workout - 2021-01-16 08:23:29
Workout Totals: Distance16.000Time1:59:10.70Pace7:26.92
16 total. Did 2x2 down the canyon with Chad, Joseph, and Jacob. Bonnie and William ran the first mile with us in 6:03. There was a good amount of snow on the trail, which made things slower. Benjamin did 3x2 11:07 up, 9:58 down, 10:48 up. Then he also paced our last interval. We did 11:49, 11:59. Joseph did better, but still way too much misery for this slow of a pace.
Leg 1:Distance7.000Time55:10.90Pace7:52.99
With Chad.
Leg 2:Distance1.000Time8:26.60Pace8:26.60
Warm-up with Chad and the kids.
Leg 3:Distance2.000Time11:49.80Pace5:54.90
First interval.
Leg 4:Distance2.000Time15:58.30Pace7:59.15
Recovery.
Leg 5:Distance2.000Time11:59.00Pace5:59.50
Second interval.
Leg 6:Distance2.000Time15:46.10Pace7:53.05
Cool-down with Chad.

Brown Crocs 3 Miles: 18.00

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
70.43	0.00	7.74	2.48	80.65

Brown Crocs 3 Miles: 82.65

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

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