Breaking the Wall

Week starting Jan 17, 2016

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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:	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
78.33	4.30	3.00	1.08	86.71

Black Crocs 2 Miles: 86.71

Night Sleep Time: 49.00	Nap Time: 2.00	Total Sleep Time: 51.00

Sun, Jan 17, 2016

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: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

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Mon, Jan 18, 2016

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

Fast Running Friend Workout - 2016-01-18 08:58:14
Workout Totals: Distance12.000Time1:39:21.30Pace8:16.78
12 total. Kids ran their usual distances. Benjamin ran only 8 to be cautious.
Leg 1:Distance4.000Time31:42.80Pace7:55.70
With Joseph and Jacob.
Leg 2:Distance8.000Time1:07:38.50Pace8:27.31
With Benjamin - we got into slippery parts of the trail and could not move fast at all.

Black Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Jan 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	1.00	0.00	0.00	12.00

Fast Running Friend Workout - 2016-01-19 08:35:58
Workout Totals: Distance12.000Time1:36:20.70Pace8:01.73
Kids did a workout today. Joseph ran 1 mile from the canyon to the bridge in 6:10, Jacob got 6:15, Jenny 6:24. William ran a mile in 7:37 on the little boy course, and then one more in 7:52. Julia ran 6:49 on the little boy course. Everybody did usual distances.
Leg 1:Distance4.000Time30:59.80Pace7:44.95
With Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time16:44.90Pace8:22.45 Cumilative:Distance2.000Time16:44.90Pace8:22.45
Split 2:Distance1.000Time6:10.80Pace6:10.80 Cumilative:Distance3.000Time22:55.70Pace7:38.57
Quick mile, I paced Joseph, Benjamin ran with Jacob.
Split 3:Distance1.000Time8:04.10Pace8:04.10 Cumilative:Distance4.000Time30:59.80Pace7:44.95

Leg 2:Distance4.000Time33:21.60Pace8:20.40
With Jenny. I think Benjamin came on this one as well.
Split 1:Distance2.000Time17:30.90Pace8:45.45 Cumilative:Distance2.000Time17:30.90Pace8:45.45
Split 2:Distance1.000Time6:24.10Pace6:24.10 Cumilative:Distance3.000Time23:55.00Pace7:58.33
Split 3:Distance1.000Time9:26.60Pace9:26.60 Cumilative:Distance4.000Time33:21.60Pace8:20.40

Leg 3:Distance1.000Time7:37.40Pace7:37.40
With William, and Julia. I think Benjamin too.
Leg 4:Distance1.000Time7:52.50Pace7:52.50
With William and Julia - possibly also Benjamin.
Leg 5:Distance1.000Time6:49.30Pace6:49.30
With Julia.
Leg 6:Distance1.000Time9:40.10Pace9:40.10
With Julia and Stephen.

Black Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Jan 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2016-01-20 07:47:12
Workout Totals: Distance12.040Time1:31:17.60Pace7:34.95

Leg 1:Distance6.000Time43:07.80Pace7:11.30
With Benjamin.
Leg 2:Distance4.000Time33:17.50Pace8:19.38
With Benjamin, Joseph, and Jacob. I think Jenny, Julia, and William were for part of it with us as well.
Leg 3:Distance2.040Time14:52.30Pace7:17.40
Alone.

Black Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Jan 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.91	0.00	0.00	1.08	13.99

Fast Running Friend Workout - 2016-01-21 06:49:44
Workout Totals: Distance14.000Time1:53:34.50Pace8:06.75
Hill workout with Benjamin. Kids ran usual distances. Joseph and Jacob did a pickup on the hill as well at the end of 4 miles - Joseph got 53, Jacob 54. I averaged 48s on the hill, Benjamin 44s with the last one in 39. This averages around to around 4:12 pace, but the hill starts out at 6%, then levels to 3%, and climbs 6% again, so it is quite possible that he might have gone sub-4:00 pace on the 3% part breaking the 15 mph speed limit for that road.
Leg 1:Distance4.000Time32:32.80Pace8:08.20
Warm-up with Benjamin.
Leg 2:Distance2.250Time18:17.50Pace8:07.78
Split 1:Distance0.220Time1:47.90Pace8:10.45 Cumilative:Distance0.220Time1:47.90Pace8:10.45
Split 2:Distance0.155Time0:47.70Pace5:07.74 Cumilative:Distance0.375Time2:35.60Pace6:54.93
Split 3:Distance0.220Time2:05.80Pace9:31.82 Cumilative:Distance0.595Time4:41.40Pace7:52.94
Split 4:Distance0.155Time0:48.00Pace5:09.68 Cumilative:Distance0.750Time5:29.40Pace7:19.20
Split 5:Distance0.220Time2:16.20Pace10:19.09 Cumilative:Distance0.970Time7:45.60Pace8:00.00
Split 6:Distance0.155Time0:47.70Pace5:07.74 Cumilative:Distance1.125Time8:33.30Pace7:36.27
Split 7:Distance0.220Time2:25.70Pace11:02.27 Cumilative:Distance1.345Time10:59.00Pace8:09.96
Split 8:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance1.500Time11:47.10Pace7:51.40
Split 9:Distance0.220Time2:26.10Pace11:04.09 Cumilative:Distance1.720Time14:13.20Pace8:16.05
Split 10:Distance0.155Time0:48.40Pace5:12.26 Cumilative:Distance1.875Time15:01.60Pace8:00.85
Split 11:Distance0.220Time2:28.70Pace11:15.91 Cumilative:Distance2.095Time17:30.30Pace8:21.34
Split 12:Distance0.155Time0:47.20Pace5:04.52 Cumilative:Distance2.250Time18:17.50Pace8:07.78

Leg 3:Distance3.750Time30:43.40Pace8:11.57
Cool-down with Benjamin.
Split 1:Distance3.750Time30:43.40Pace8:11.57 Cumilative:Distance3.750Time30:43.40Pace8:11.57
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance3.750Time30:43.40Pace8:11.57

Leg 4:Distance4.000Time32:00.80Pace8:00.20
With Joseph and Jacob - pickup at the end up the hill.
Split 1:Distance3.845Time31:06.40Pace8:05.41 Cumilative:Distance3.845Time31:06.40Pace8:05.41
Split 2:Distance0.155Time0:54.40Pace5:50.97 Cumilative:Distance4.000Time32:00.80Pace8:00.20

Black Crocs 2 Miles: 14.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Jan 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-01-22 08:09:51
Workout Totals: Distance13.600Time1:43:27.90Pace7:36.46
We improvised with the run this morning. Benjamin and Jenny had a fireside with Elder Holland at 6:00 am, and then Benjamin had to get to class. So I just ran with him and Jenny for a little bit, then with him to class, then back, and then with Joseph and Jacob. Benjamin ran 4 more miles after he got home. Otherwise kids ran their usual distances.
Leg 1:Distance2.400Time18:55.40Pace7:53.08
With Benjamin and Jenny (part).
Leg 2:Distance3.600Time27:00.20Pace7:30.06
With Benjamin to class.
Leg 3:Distance3.600Time26:09.40Pace7:15.94
Back from BYU to the house.
Leg 4:Distance4.000Time31:22.90Pace7:50.73
With Joseph and Jacob.

Fast Running Friend Workout - 2016-01-22 18:31:02
Workout Totals: Distance1.125Time10:11.90Pace9:03.91
Stephen got forgotten this morning, so I ran with him later in the evening.
Leg 1:Distance1.000Time8:54.40Pace8:54.40
With Stephen.
Leg 2:Distance0.125Time1:17.50Pace10:20.00
With Matthew.

Black Crocs 2 Miles: 14.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Sat, Jan 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.38	3.30	3.00	0.00	22.68

Fast Running Friend Workout - 2016-01-23 07:29:16
Workout Totals: Distance22.675Time2:52:10.80Pace7:35.60
Ended up with 22.5 miles somewhat on accident. Was originally planning on only 16. First ran with Benjamin and his friend David. We did a warm-up. Then David turned around a bit early, Benjamin and I went further and ran a 3 mile tempo. The road conditions were better than last week, but far from perfect, and it was also cold enough to where I could feel it. I ran 16:54 with the splits of 5:40, 5:39, 5:35. The end was fast not so much because I was strong but because there was less slippage. Benjamin got 15:39 running 5:20 for the first 1.25, and 5:08 for the rest of it. Then I did a workout with the kids. Sarah dropped us off at the start of the same 3 mile tempo, and we ran it down the canyon. Benjamin paced Jacob, I paced Joseph, Julia paced William until I came back, Jenny ran alone. Joseph got 18:44, Jacob 18:49, Jenny 20:00, Julia 22:32, William 22:45. Then I ran 200 meters with Matthew and we headed home - Jacob and older on foot, the rest with Sarah in the van. At home I ran 1 mile with Jenny and Stephen, and then Sarah wanted to do the same 3 mile tempo run. I drove with her to the start, paced her to 23:44 (8:06, 7:57, 7:41), then ran back to the car up the canyon while she ran home. Benjamin did 15, Jenny 6, Joseph, Jacob, and Julia 5, William 3+, Stephen 1, Matthew 0.125. I got to run with every running family member today, which is everybody except Mary. It was a good day.
Leg 1:Distance5.360Time43:51.00Pace8:10.86
Warm-up with Benjamin and David.
Leg 2:Distance3.000Time16:54.60Pace5:38.20
Tempo run.
Leg 3:Distance1.640Time14:05.10Pace8:35.30
Back to the house.
Leg 4:Distance0.350Time3:51.50Pace11:01.43
Kids warm-up.
Leg 5:Distance3.560Time22:45.70Pace6:23.62
Tempo run with the kids.
Split 1:Distance3.000Time18:44.70Pace6:14.90 Cumilative:Distance3.000Time18:44.70Pace6:14.90
With Joseph. Splits 6:21, 6:15, 6:08. Jacob got 6:23, 6:13, 6:13.
Split 2:Distance0.300Time2:05.40Pace6:58.00 Cumilative:Distance3.300Time20:50.10Pace6:18.82
Back to William and Julia.
Split 3:Distance0.260Time1:55.60Pace7:24.62 Cumilative:Distance3.560Time22:45.70Pace6:23.62
With William.

Leg 6:Distance0.125Time1:20.00Pace10:40.00
With Matthew.
Leg 7:Distance1.640Time14:16.30Pace8:42.13
Back to the house with the kids.
Leg 8:Distance1.000Time9:29.30Pace9:29.30
With Stephen.
Leg 9:Distance3.000Time23:44.30Pace7:54.77
With Sarah.
Leg 10:Distance3.000Time21:53.00Pace7:17.67
Alone up the canyon to get the car.

Black Crocs 2 Miles: 22.67

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.33	4.30	3.00	1.08	86.71

Black Crocs 2 Miles: 86.71

Night Sleep Time: 49.00	Nap Time: 2.00	Total Sleep Time: 51.00

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