Breaking the Wall

Week starting Jan 12, 2020

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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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
65.09	0.00	1.00	11.08	77.17

Neon Crocs 1 Miles: 77.16

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

Sun, Jan 12, 2020

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 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-13 08:34:15
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
Usual 12 miles with pickups. Stephen ran a PR for the uphill sprint - 54.8.
Leg 1:Distance4.000Time32:00.20Pace8:00.05
With Julia.
Leg 2:Distance1.000Time9:07.00Pace9:07.00
Part with Sarah and Mary, part alone.
Leg 3:Distance2.000Time15:11.60Pace7:35.80
With Joseph, Jacob, and Matthew.
Leg 4:Distance4.000Time30:53.20Pace7:43.30
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:16.40Pace7:56.29 Cumilative:Distance2.050Time16:16.40Pace7:56.29
Split 2:Distance0.250Time1:23.30Pace5:33.20 Cumilative:Distance2.300Time17:39.70Pace7:40.74
Split 3:Distance1.545Time12:18.70Pace7:58.12 Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:54.80Pace5:53.55 Cumilative:Distance4.000Time30:53.20Pace7:43.30

Leg 5:Distance1.000Time7:52.00Pace7:52.00
With Joseph.

Neon Crocs 1 Miles: 12.00

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

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Tue, Jan 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.81	12.00

Fast Running Friend Workout - 2020-01-14 08:54:58
Workout Totals: Distance12.000Time1:32:38.40Pace7:43.20
Usual 12 with the kids, except I did it all at once, and kids ran in shifts. We changed things around because of the rain/snow forecast in the afternoon.
Leg 1:Distance4.000Time30:55.20Pace7:43.80
With Julia.
Leg 2:Distance4.000Time31:52.90Pace7:58.23
With Jacob and William.
Split 1:Distance2.050Time16:42.00Pace8:08.78 Cumilative:Distance2.050Time16:42.00Pace8:08.78
Split 2:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance2.300Time18:02.20Pace7:50.52
Split 3:Distance1.545Time12:58.70Pace8:24.01 Cumilative:Distance3.845Time31:00.90Pace8:03.98
Split 4:Distance0.155Time0:52.00Pace5:35.48 Cumilative:Distance4.000Time31:52.90Pace7:58.23

Leg 3:Distance4.000Time29:50.30Pace7:27.58
With Joseph.
Split 1:Distance2.050Time15:30.90Pace7:34.10 Cumilative:Distance2.050Time15:30.90Pace7:34.10
Split 2:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance2.300Time16:45.40Pace7:17.13
Split 3:Distance1.545Time12:14.70Pace7:55.53 Cumilative:Distance3.845Time29:00.10Pace7:32.56
Split 4:Distance0.155Time0:50.20Pace5:23.87 Cumilative:Distance4.000Time29:50.30Pace7:27.58

Neon Crocs 1 Miles: 12.00

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

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Wed, Jan 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	3.00	12.00

Fast Running Friend Workout - 2020-01-15 09:01:47
Workout Totals: Distance12.000Time1:30:27.50Pace7:32.29
12 total, did 8 miles with 4x0.75 2 up 2 down with Jacob - 4:35, 4:29, 4:08, 4:02. He got a side ache and struggled in the last two. Joseph, William, and Stephen did the usual run with two pickups. Matthew did the usual 2 miles.
Leg 1:Distance4.000Time30:54.90Pace7:43.73
With Julia.
Leg 2:Distance8.000Time59:32.60Pace7:26.57
Workout with Jacob.
Split 1:Distance1.700Time13:01.30Pace7:39.59 Cumilative:Distance1.700Time13:01.30Pace7:39.59
Split 2:Distance0.750Time4:35.90Pace6:07.87 Cumilative:Distance2.450Time17:37.20Pace7:11.51
Split 3:Distance0.250Time2:43.10Pace10:52.40 Cumilative:Distance2.700Time20:20.30Pace7:31.96
Split 4:Distance0.750Time4:29.60Pace5:59.47 Cumilative:Distance3.450Time24:49.90Pace7:11.86
Split 5:Distance1.100Time9:58.80Pace9:04.36 Cumilative:Distance4.550Time34:48.70Pace7:39.05
Split 6:Distance0.750Time4:08.60Pace5:31.47 Cumilative:Distance5.300Time38:57.30Pace7:21.00
Split 7:Distance0.250Time2:28.30Pace9:53.20 Cumilative:Distance5.550Time41:25.60Pace7:27.86
Split 8:Distance0.750Time4:02.10Pace5:22.80 Cumilative:Distance6.300Time45:27.70Pace7:12.97
Split 9:Distance1.700Time14:04.90Pace8:17.00 Cumilative:Distance8.000Time59:32.60Pace7:26.57

Neon Crocs 1 Miles: 12.00

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

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Thu, Jan 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.85	0.00	0.00	3.15	12.00

Fast Running Friend Workout - 2020-01-16 09:15:32
Workout Totals: Distance12.000Time1:28:51.40Pace7:24.28
Same as yesterday, more or less, except Joseph and Jacob traded places. We did 4:34, 4:34, 4:17, 4:03. Joseph struggled with a side ache in the third interval, but then in the last one was able to relax and run a good time. As we finished, we met Jacob, William, and Stephen. William ran 73 for the 0.25 and Stephen 79. We joined them in the uphill sprint pacing Stephen, which we did in 55.5.
Leg 1:Distance4.000Time30:32.20Pace7:38.05
With Julia.
Leg 2:Distance8.000Time58:19.20Pace7:17.40
With Joseph, part also with Jacob, William, and Stephen.
Split 1:Distance1.700Time12:51.60Pace7:33.88 Cumilative:Distance1.700Time12:51.60Pace7:33.88
Split 2:Distance0.750Time4:34.50Pace6:06.00 Cumilative:Distance2.450Time17:26.10Pace7:06.98
Split 3:Distance0.250Time2:37.80Pace10:31.20 Cumilative:Distance2.700Time20:03.90Pace7:25.89
Split 4:Distance0.750Time4:34.80Pace6:06.40 Cumilative:Distance3.450Time24:38.70Pace7:08.61
Split 5:Distance1.100Time9:15.90Pace8:25.36 Cumilative:Distance4.550Time33:54.60Pace7:27.16
Split 6:Distance0.750Time4:17.30Pace5:43.07 Cumilative:Distance5.300Time38:11.90Pace7:12.43
Split 7:Distance0.250Time2:22.00Pace9:28.00 Cumilative:Distance5.550Time40:33.90Pace7:18.54
Split 8:Distance0.750Time4:03.10Pace5:24.13 Cumilative:Distance6.300Time44:37.00Pace7:04.92
Split 9:Distance1.545Time12:46.70Pace8:16.25 Cumilative:Distance7.845Time57:23.70Pace7:18.97
Split 10:Distance0.155Time0:55.50Pace5:58.06 Cumilative:Distance8.000Time58:19.20Pace7:17.40

Neon Crocs 1 Miles: 12.00

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

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Fri, Jan 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.47	12.07

Fast Running Friend Workout - 2020-01-17 13:34:44
Workout Totals: Distance12.062Time1:34:40.70Pace7:50.96
12 total as usual. Armando ran with us today. Matthew insisted on going to the track, but it was good only for a 100 meter sprint, which he did in 18.5. We ran home after that and did our usual pickups on our course.
Leg 1:Distance1.000Time8:22.10Pace8:22.10
With Matthew, Joseph, Jacob, and Armando.
Leg 2:Distance0.062Time0:18.50Pace4:58.39
With Matthew, Joseph, Jacob, and Armando.
Leg 3:Distance1.000Time7:57.50Pace7:57.50
With Matthew, Joseph, Jacob, and Armando.
Leg 4:Distance4.000Time31:26.70Pace7:51.68
With William, Stephen, Joseph, Jacob, and Armando.
Split 1:Distance2.050Time16:29.00Pace8:02.44 Cumilative:Distance2.050Time16:29.00Pace8:02.44
Split 2:Distance0.250Time1:22.50Pace5:30.00 Cumilative:Distance2.300Time17:51.50Pace7:45.87
Split 3:Distance1.545Time12:39.30Pace8:11.46 Cumilative:Distance3.845Time30:30.80Pace7:56.15
Split 4:Distance0.155Time0:55.90Pace6:00.65 Cumilative:Distance4.000Time31:26.70Pace7:51.68

Leg 5:Distance2.000Time16:22.00Pace8:11.00
With Armando, part with Joseph and Jacob.
Leg 6:Distance4.000Time30:13.90Pace7:33.48
With Julia.

Neon Crocs 1 Miles: 12.06

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

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Sat, Jan 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.85	0.00	1.00	3.25	17.10

Fast Running Friend Workout - 2020-01-18 09:35:08
Workout Totals: Distance17.098Time2:13:57.50Pace7:50.08
Total of 17, did the 4x0.75 workout with Joseph and Jacob, we got 4:41, 4:40, 4:08, 4:06, overall I think the most consistent performance for Joseph. Benjamin was recovering from the cold, so he did it a bit slower than planned - 4:22, 4:18, 3:44, 3:41. Zach did the last 3 with him. William did 5:55 mile down the canyon in the middle of 6, Stephen did 2:57 0.5 with him in the middle of his 5. Armando ran around 6:10. Matthew insisted on going to the track to do a mile time trial, but he did not have it today. I had him run a fast quarter to end the day on a good note, and he did 85.
Leg 1:Distance8.000Time1:00:52.20Pace7:36.52
With Joseph, Jacob, Benjamin, Zach, and Armando.
Split 1:Distance1.700Time13:51.40Pace8:09.06 Cumilative:Distance1.700Time13:51.40Pace8:09.06
Split 2:Distance0.750Time4:41.90Pace6:15.87 Cumilative:Distance2.450Time18:33.30Pace7:34.41
Split 3:Distance0.250Time2:44.50Pace10:58.00 Cumilative:Distance2.700Time21:17.80Pace7:53.26
Split 4:Distance0.750Time4:40.00Pace6:13.33 Cumilative:Distance3.450Time25:57.80Pace7:31.54
Split 5:Distance1.100Time9:36.70Pace8:44.27 Cumilative:Distance4.550Time35:34.50Pace7:49.12
Split 6:Distance0.750Time4:08.90Pace5:31.87 Cumilative:Distance5.300Time39:43.40Pace7:29.70
Split 7:Distance0.250Time2:49.60Pace11:18.40 Cumilative:Distance5.550Time42:33.00Pace7:40.00
Split 8:Distance0.750Time4:06.50Pace5:28.67 Cumilative:Distance6.300Time46:39.50Pace7:24.37
Split 9:Distance1.700Time14:12.70Pace8:21.59 Cumilative:Distance8.000Time1:00:52.20Pace7:36.52

Leg 2:Distance6.000Time47:51.50Pace7:58.58
With William and Armando, part with Stephen.
Split 1:Distance3.050Time25:14.40Pace8:16.52 Cumilative:Distance3.050Time25:14.40Pace8:16.52
Split 2:Distance1.000Time5:55.70Pace5:55.70 Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.050Time31:10.10Pace7:41.75
Split 4:Distance1.950Time16:41.40Pace8:33.54 Cumilative:Distance6.000Time47:51.50Pace7:58.58

Leg 3:Distance1.050Time9:12.50Pace8:46.19
With Matthew and Benjamin.
Leg 4:Distance0.800Time5:39.90Pace7:04.87
With Matthew and Benjamin.
Leg 5:Distance0.248Time1:25.60Pace5:45.16
With Matthew and Benjamin.
Leg 6:Distance1.000Time8:55.80Pace8:55.80
With Matthew and Benjamin.

Neon Crocs 1 Miles: 17.10

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
65.09	0.00	1.00	11.08	77.17

Neon Crocs 1 Miles: 77.16

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

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