Breaking the Wall

Week starting Jan 14, 2018

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:	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
66.91	1.00	5.50	1.63	75.04

Red Crocs Miles: 75.04

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

Sun, Jan 14, 2018

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. We had a Stake Conference with Elder Kopischke.

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

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Mon, Jan 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.44	0.00	2.00	0.00	11.44

Fast Running Friend Workout - 2018-01-15 08:51:39
Workout Totals: Distance11.440Time1:29:58.80Pace7:51.92
Ran with the kids, did a 2 mile out and back tempo in the canyon in 11:36.8. Started out in 5:46 (up), but then there was some headwind on the way back, plus I think I just ran out of juice, so the second mile was 5:50. Total of 11.4.
Leg 1:Distance3.000Time24:38.70Pace8:12.90
With William and Jenny.
Leg 2:Distance5.400Time38:55.40Pace7:12.48
With Joseph and Jacob except for the tempo run.
Split 1:Distance1.700Time13:50.50Pace8:08.53 Cumilative:Distance1.700Time13:50.50Pace8:08.53
Split 2:Distance2.000Time11:36.80Pace5:48.40 Cumilative:Distance3.700Time25:27.30Pace6:52.78
Split 3:Distance1.700Time13:28.10Pace7:55.35 Cumilative:Distance5.400Time38:55.40Pace7:12.48

Leg 3:Distance2.040Time17:46.90Pace8:42.99
With Jenny and Stephen.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With Matthew and Sarah.

Red Crocs Miles: 11.44

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

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Tue, Jan 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.81	0.00	3.50	0.00	12.31

Fast Running Friend Workout - 2018-01-16 08:26:16
Workout Totals: Distance12.310Time1:34:28.80Pace7:40.50
Ran with Jenny and William in the AM, then in the PM ran with Joseph and Jacob. We did a 3 mile tempo down the canyon. Jacob and I ran 17:15.9 (5:43, 5:47, 5:45). Joseph was having some mental issues today. He was expecting this tempo run to be easy as he did not think Jacob was capable of 17:15. So half way through Jacob was still strong, and this really got on Joseph's nerves, so he flipped out and slowed down to 6:00 pace, and finished in 17:35, except stopped one meter short and would not talk to me. For this he earned a corrective attitude-adjustment interval at the end of the run. He was tired and in a bad mood, so all he could do was 2:57 0.5 down the canyon.
Leg 1:Distance4.000Time33:16.10Pace8:19.02
With Jenny and William.
Leg 2:Distance0.500Time4:11.20Pace8:22.40
Warm-up with Joseph and Jacob.
Leg 3:Distance3.000Time17:15.90Pace5:45.30
Tempo run with Jacob. Joseph was with us for the first half.
Leg 4:Distance2.550Time21:09.90Pace8:18.00
Cool-down with Jacob.
Leg 5:Distance1.260Time10:05.30Pace8:00.40
Joseph's attitude improvement running.
Split 1:Distance0.130Time1:15.60Pace9:41.54 Cumilative:Distance0.130Time1:15.60Pace9:41.54
Split 2:Distance0.500Time2:57.00Pace5:54.00 Cumilative:Distance0.630Time4:12.60Pace6:40.95
Split 3:Distance0.630Time5:52.70Pace9:19.84 Cumilative:Distance1.260Time10:05.30Pace8:00.40

Leg 6:Distance1.000Time8:30.40Pace8:30.40
With Sarah and Matthew.

Red Crocs Miles: 12.31

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

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Wed, Jan 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	1.00	0.00	0.00	11.00

Fast Running Friend Workout - 2018-01-17 14:31:44
Workout Totals: Distance11.000Time1:28:45.20Pace8:04.11
Took an easy day. 11 total. Jenny did 6, Joseph and Jacob 5, I think usual distances for everybody.
Leg 1:Distance4.000Time32:44.00Pace8:11.00
With Jenny and William.
Leg 2:Distance5.000Time41:05.80Pace8:13.16
With Joseph and Jacob.
Leg 3:Distance1.000Time8:34.70Pace8:34.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance1.000Time6:20.70Pace6:20.70
With Jenny.

Red Crocs Miles: 11.00

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

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Thu, Jan 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.66	0.00	0.00	0.38	13.04

Fast Running Friend Workout - 2018-01-18 08:19:50
Workout Totals: Distance13.040Time1:45:48.50Pace8:06.85
Ran with the kids, usual runs for everybody. Did 4x0.125 with Joseph with 0.0625 recovery down the canyon in 35-36 second range.
Leg 1:Distance3.000Time25:42.30Pace8:34.10
With Jenny and William.
Leg 2:Distance5.000Time39:35.20Pace7:55.04
With Joseph and Jacob. Did 4x0.125 with 0.0625 recovery with Joseph.
Split 1:Distance2.613Time20:30.70Pace7:50.99 Cumilative:Distance2.613Time20:30.70Pace7:50.99
Split 2:Distance0.125Time0:35.30Pace4:42.40 Cumilative:Distance2.738Time21:06.00Pace7:42.38
Split 3:Distance0.062Time0:35.40Pace9:30.97 Cumilative:Distance2.800Time21:41.40Pace7:44.79
Split 4:Distance0.125Time0:35.50Pace4:44.00 Cumilative:Distance2.925Time22:16.90Pace7:37.06
Split 5:Distance0.063Time0:38.60Pace10:12.70 Cumilative:Distance2.988Time22:55.50Pace7:40.34
Split 6:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance3.113Time23:31.60Pace7:33.45
Split 7:Distance0.062Time0:44.80Pace12:02.58 Cumilative:Distance3.175Time24:16.40Pace7:38.71
Split 8:Distance0.125Time0:36.90Pace4:55.20 Cumilative:Distance3.300Time24:53.30Pace7:32.52
Split 9:Distance1.700Time14:41.90Pace8:38.76 Cumilative:Distance5.000Time39:35.20Pace7:55.04

Leg 3:Distance2.040Time17:17.50Pace8:28.58
With Stephen.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Jenny.
Leg 5:Distance1.000Time8:39.10Pace8:39.10
With Jenny, Sarah, and Matthew.
Leg 6:Distance1.000Time6:41.10Pace6:41.10
With Jenny.

Red Crocs Miles: 13.04

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

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Fri, Jan 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	1.25	11.25

Fast Running Friend Workout - 2018-01-19 08:29:36
Workout Totals: Distance11.252Time1:30:26.10Pace8:02.23
Ran 4 with Jenny and William in the AM. Then in the PM paced Jacob through a mile down the canyon (with some headwind) in 5:22.8 - new course PR, then did 4x0.125 down the canyon (Jacob did 1-2 and the 4th with me), and did 2 more with Jenny. Everybody is back to full health, running usual distances.
Leg 1:Distance4.000Time33:25.80Pace8:21.45
With William and Jenny.
Leg 2:Distance1.050Time8:49.70Pace8:24.48
Warm-up with Jacob.
Leg 3:Distance1.000Time5:22.80Pace5:22.80
Jacob's mile time trial down the canyon.
Leg 4:Distance3.162Time26:54.10Pace8:30.47
Cool-down with Jacob + 4x0.125 down the canyon.
Split 1:Distance2.125Time19:35.40Pace9:13.13 Cumilative:Distance2.125Time19:35.40Pace9:13.13
Split 2:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance2.250Time20:11.50Pace8:58.44
Split 3:Distance0.063Time0:36.20Pace9:34.60 Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 4:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance2.313Time20:47.70Pace8:59.43
Split 5:Distance0.125Time0:36.30Pace4:50.40 Cumilative:Distance2.438Time21:24.00Pace8:46.66
Split 6:Distance0.062Time0:35.70Pace9:35.81 Cumilative:Distance2.500Time21:59.70Pace8:47.88
Split 7:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance2.625Time22:34.70Pace8:36.08
Split 8:Distance0.062Time0:37.90Pace10:11.29 Cumilative:Distance2.687Time23:12.60Pace8:38.27
Split 9:Distance0.125Time0:34.80Pace4:38.40 Cumilative:Distance2.812Time23:47.40Pace8:27.61
Split 10:Distance0.350Time3:06.70Pace8:53.43 Cumilative:Distance3.162Time26:54.10Pace8:30.47

Leg 5:Distance2.040Time15:53.70Pace7:47.50
With Jenny.

Red Crocs Miles: 11.25

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

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Sat, Jan 20, 2018

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

Fast Running Friend Workout - 2018-01-20 10:58:27
Workout Totals: Distance16.000Time2:15:24.10Pace8:27.76
Total of 16, easy pace. Lots of snow today, I plowed, but it kept falling, so I had to do it again at night. Joseph, Jacob, and Jenny did 7, everybody else their usual Saturday distances.
Leg 1:Distance7.000Time59:06.60Pace8:26.66
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time7:59.10Pace7:59.10
Alone.
Leg 3:Distance4.000Time32:45.60Pace8:11.40
With William.
Leg 4:Distance3.000Time26:48.40Pace8:56.13
With Stephen.
Leg 5:Distance1.000Time8:44.40Pace8:44.40
With Sarah and Matthew.

Red Crocs Miles: 16.00

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
66.91	1.00	5.50	1.63	75.04

Red Crocs Miles: 75.04

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

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