Breaking the Wall

Week starting Jan 15, 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:	2724.68
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
60.17	0.00	5.00	5.00	70.17

Camouflage Crocs 1 Miles: 70.16

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

Sun, Jan 15, 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 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2017-01-16 11:28:59
Workout Totals: Distance10.540Time1:24:22.60Pace8:00.32
Usual distances for everybody except Jenny. She had a stomach bug and could barely get out of bed all day.
Leg 1:Distance4.000Time32:36.90Pace8:09.23
With Joseph and Benjamin.
Leg 2:Distance2.040Time15:53.50Pace7:47.40
With Benjamin.
Leg 3:Distance3.000Time23:28.00Pace7:49.33
With William.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Jacob.
Leg 5:Distance0.500Time4:40.10Pace9:20.20
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

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Tue, Jan 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2017-01-17 16:11:47
Workout Totals: Distance11.000Time1:25:49.30Pace7:48.12
Again usual distances. Jenny felt better, was able to eat a little bit, and ran 1 mile in 7:53.
Leg 1:Distance3.000Time23:33.50Pace7:51.17
With William.
Leg 2:Distance1.000Time6:44.10Pace6:44.10
With Jacob.
Leg 3:Distance6.000Time47:38.00Pace7:56.33
With Benjamin.
Leg 4:Distance1.000Time7:53.70Pace7:53.70
With Jenny.

Camouflage Crocs 1 Miles: 11.00

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

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Wed, Jan 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.95	0.00	0.00	5.00	10.95

Fast Running Friend Workout - 2017-01-18 12:41:55
Workout Totals: Distance10.945Time1:24:04.00Pace7:40.85
Did a workout in the canyon with Benjamin. 8x1000 with 200 recovery alternating down and up. I started out at 3:16 down, then settled at 3:26-3:27 range. On the way up things were much harder. The first one was 3:48, then 3:53, 3:54, and as slow as 3:58 on the last one - no power in combination with uphill/headwind. Jacob did the third one with me and kept up. Joseph did the fifth and fell back about a second before the finish, and then he also did the first 300 of the fourth. Benjamin had a very good workout. He averaged a bit slower than 3:00 on the way down, and a bit slower than 3:20 on the way up, with the range of 2:56-3:04 on the way down, and 3:16-3:24 on the way up. Usual day for other kids.
Leg 1:Distance1.450Time12:26.30Pace8:34.69
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance5.875Time39:37.50Pace6:44.68
Workout.
Split 1:Distance0.625Time3:16.40Pace5:14.24 Cumilative:Distance0.625Time3:16.40Pace5:14.24
Split 2:Distance0.125Time1:18.10Pace10:24.80 Cumilative:Distance0.750Time4:34.50Pace6:06.00
Split 3:Distance0.625Time3:48.40Pace6:05.44 Cumilative:Distance1.375Time8:22.90Pace6:05.75
Split 4:Distance0.125Time1:31.00Pace12:08.00 Cumilative:Distance1.500Time9:53.90Pace6:35.93
Split 5:Distance0.625Time3:26.40Pace5:30.24 Cumilative:Distance2.125Time13:20.30Pace6:16.61
Split 6:Distance0.125Time1:23.30Pace11:06.40 Cumilative:Distance2.250Time14:43.60Pace6:32.71
Split 7:Distance0.625Time3:53.80Pace6:14.08 Cumilative:Distance2.875Time18:37.40Pace6:28.66
Split 8:Distance0.125Time1:36.10Pace12:48.80 Cumilative:Distance3.000Time20:13.50Pace6:44.50
Split 9:Distance0.625Time3:26.60Pace5:30.56 Cumilative:Distance3.625Time23:40.10Pace6:31.75
Split 10:Distance0.125Time1:29.70Pace11:57.60 Cumilative:Distance3.750Time25:09.80Pace6:42.61
Split 11:Distance0.625Time3:54.20Pace6:14.72 Cumilative:Distance4.375Time29:04.00Pace6:38.63
Split 12:Distance0.125Time1:33.80Pace12:30.40 Cumilative:Distance4.500Time30:37.80Pace6:48.40
Split 13:Distance0.625Time3:27.90Pace5:32.64 Cumilative:Distance5.125Time34:05.70Pace6:39.16
Split 14:Distance0.125Time1:33.40Pace12:27.20 Cumilative:Distance5.250Time35:39.10Pace6:47.45
Split 15:Distance0.625Time3:58.40Pace6:21.44 Cumilative:Distance5.875Time39:37.50Pace6:44.68

Leg 3:Distance0.120Time1:15.50Pace10:29.17
Back to the car.
Leg 4:Distance3.000Time25:42.30Pace8:34.10
With Benjamin and William.
Leg 5:Distance0.500Time5:02.40Pace10:04.80
With Matthew.

Camouflage Crocs 1 Miles: 10.94

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

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Thu, Jan 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

Fast Running Friend Workout - 2017-01-19 15:45:44
Workout Totals: Distance10.560Time1:23:46.10Pace7:55.96
Usual day, usual distances for everybody.
Leg 1:Distance0.500Time4:47.00Pace9:34.00
With Matthew.
Leg 2:Distance2.030Time17:52.70Pace8:48.42
With Stephen, William, Joseph, and Jacob.
Leg 3:Distance2.030Time16:17.60Pace8:01.58
With Joseph and Jacob - William for the first mile.
Split 1:Distance1.000Time7:50.90Pace7:50.90 Cumilative:Distance1.000Time7:50.90Pace7:50.90
With William.
Split 2:Distance1.030Time8:26.70Pace8:11.94 Cumilative:Distance2.030Time16:17.60Pace8:01.58

Leg 4:Distance6.000Time44:48.80Pace7:28.13
Alone.

Camouflage Crocs 1 Miles: 10.56

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

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Fri, Jan 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.54	0.00	5.00	0.00	11.54

Fast Running Friend Workout - 2017-01-20 14:02:14
Workout Totals: Distance11.540Time1:23:19.60Pace7:13.24
Did a 5 mile tempo run with Benjamin. We had some more snow so it required some plowing to make it manageable, and even after plowing the course was still far from perfect. Part of the problem was that I did not plow the stretch between 2 and 3 miles assuming it would be clear, and it was not. Nevertheless we managed to get some fast running in. We ran from the house to the canyon and back. Benjamin paced me for first 2.5 in 15:07. Then he turned around and ran the last 2.5 in 13:11 - 5:16 pace - total 28:18 for 5. I ran it in 15:18, total 30:25. Very good result for Benjamin. He ran a bit over 4 K on pace for about 16:20 5 K on hills and with snow at 4700 - 4800 feet at the end of a tempo. I think this significantly better than his 15:51 at the BYU the track or 15:28 in San Francisco last year. Joseph had a stomach bug, ran only 3 miles. Otherwise, usual distances for everybody.
Leg 1:Distance2.040Time16:34.00Pace8:07.25
With Benjamin.
Leg 2:Distance5.000Time30:26.10Pace6:05.22
Tempo run.
Leg 3:Distance0.500Time4:50.10Pace9:40.20
With Matthew.
Leg 4:Distance4.000Time31:29.40Pace7:52.35
With Jacob.

Camouflage Crocs 1 Miles: 11.54

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

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Sat, Jan 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.58	0.00	0.00	0.00	15.58

Fast Running Friend Workout - 2017-01-21 13:28:33
Workout Totals: Distance15.580Time2:09:52.40Pace8:20.15
Total of 15.5 for me, 15 for Benjamin, 6 for Joseph. Otherwise usual Saturday runs for the kids. Got snow again. Tripped, scraped the knee. Slow pace today.
Leg 1:Distance2.040Time16:10.60Pace7:55.78
With Benjamin.
Leg 2:Distance5.000Time42:35.70Pace8:31.14
With Benjamin and Jenny.
Leg 3:Distance0.500Time5:11.20Pace10:22.40
With Matthew.
Leg 4:Distance5.000Time40:32.70Pace8:06.54
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time8:20.90Pace8:20.90
With Benjamin and Joseph.
Leg 6:Distance2.040Time17:01.30Pace8:20.64
With Benjamin and William.

Camouflage Crocs 1 Miles: 15.58

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
60.17	0.00	5.00	5.00	70.17

Camouflage Crocs 1 Miles: 70.16

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

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