Breaking the Wall

Week starting Jan 21, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.31	Year:	3105.12
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
69.27	0.00	10.11	0.66	80.04

Red Crocs Miles: 80.04

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

Sun, Jan 21, 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.

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

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Mon, Jan 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.66	11.04

Fast Running Friend Workout - 2018-01-22 14:31:02
Workout Totals: Distance11.040Time1:29:51.60Pace8:08.37
Easy running mostly, did 4x0.125 with Jacob (Joseph had a side ache, did just the first), and also did another hill sprint for 0.155 in 49.7 over by the house. Usual distances for everybody.
Leg 1:Distance5.000Time39:35.70Pace7:55.14
With Jacob (Joseph ran with us, but only did the first 0.125 interval).
Split 1:Distance2.550Time20:16.00Pace7:56.86 Cumilative:Distance2.550Time20:16.00Pace7:56.86
Split 2:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance2.675Time20:52.10Pace7:48.07
Split 3:Distance0.063Time0:38.70Pace10:14.29 Cumilative:Distance2.738Time21:30.80Pace7:51.44
Split 4:Distance0.125Time0:38.10Pace5:04.80 Cumilative:Distance2.863Time22:08.90Pace7:44.16
Split 5:Distance0.062Time0:40.50Pace10:53.23 Cumilative:Distance2.925Time22:49.40Pace7:48.17
Split 6:Distance0.125Time0:36.30Pace4:50.40 Cumilative:Distance3.050Time23:25.70Pace7:40.89
Split 7:Distance0.062Time0:45.50Pace12:13.87 Cumilative:Distance3.112Time24:11.20Pace7:46.32
Split 8:Distance0.125Time0:36.10Pace4:48.80 Cumilative:Distance3.237Time24:47.30Pace7:39.47
Split 9:Distance1.763Time14:48.40Pace8:23.91 Cumilative:Distance5.000Time39:35.70Pace7:55.14

Leg 2:Distance2.040Time17:38.90Pace8:39.07
With Jenny and Stephen.
Leg 3:Distance1.000Time8:40.40Pace8:40.40
With Matthew, Jenny, and Sarah.
Leg 4:Distance3.000Time23:56.60Pace7:58.87
With Jenny and William (except for the hill sprint at the end).
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.845Time23:06.90Pace8:07.49 Cumilative:Distance2.845Time23:06.90Pace8:07.49
Split 3:Distance0.155Time0:49.70Pace5:20.65 Cumilative:Distance3.000Time23:56.60Pace7:58.87

Red Crocs Miles: 11.04

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

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Tue, Jan 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.27	0.00	3.11	0.00	11.38

Fast Running Friend Workout - 2018-01-23 08:28:55
Workout Totals: Distance11.377Time1:29:02.20Pace7:49.56
Did 2 with Jenny and Stephen in the AM. In the PM took Joseph and Jacob to the track. We ran 5000 to get an idea of what they can run on a random days this time of year. The target was roughly 18:45. I paced them. We went through the first 1 K in 3:38, then 3:40. I sensed that Jacob was struggling, so I eased of the pace on the next one to 3:47. Joseph and I had 11:05 at 3 K, Jacob around 11:07. For a while he was doing well, we did a couple of laps in 90, but then his stomach had really bad problems, and he started slowing down a lot. Our next 1 K was 3:47 (14:52 for me and Joseph at 4 K, 14:54 for Jacob). Jacob's stomach problem became so bad with 2 laps to go that he slowed down to about 7:00 mile pace. Joseph and I went ahead and finished the last 1 K in 3:48 - total of 18:40.4 for the 5000. Jacob suffered his way to 19:12.4. We will try this again next week if the weather permits - hopefully Jacob will get a PR (19:00), and if he is strong enough, maybe Joseph will also get one (18:30). Jacob did get an altitude 3000 PR en-route, though. The idea of this workout is that if they can be tough enough to run 5000 at a good pace on the track (which is hard for a young kid due to the endless number of laps), when they are running 10 K in Phoenix in a month at a lower elevation on the road with a bunch of people around them to beat, the longer distance would not appear that long. Then I ran 4 more with Jenny (4 with William, and 1 more with Sarah and Matthew).
Leg 1:Distance2.040Time17:52.80Pace8:45.88
With Jenny and Stephen.
Leg 2:Distance1.170Time9:24.90Pace8:02.82
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time19:12.40Pace6:10.90
5000 on the track with Joseph and Jacob.
Split 1:Distance3.107Time18:40.40Pace6:00.61 Cumilative:Distance3.107Time18:40.40Pace6:00.61
Joseph.
Split 2:Distance0.000Time0:32.00Pace0:00.00 Cumilative:Distance3.107Time19:12.40Pace6:10.90
Waiting for Jacob.

Leg 4:Distance1.060Time10:09.80Pace9:35.28
Cool-down with Joseph and Jacob.
Leg 5:Distance3.000Time23:54.10Pace7:58.03
With William and Jenny.
Leg 6:Distance1.000Time8:28.20Pace8:28.20
With Sarah, Jenny, and Matthew.

Red Crocs Miles: 11.38

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

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Wed, Jan 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2018-01-24 08:54:57
Workout Totals: Distance11.040Time1:29:27.80Pace8:06.21
Total of 11 for me. Easy day for everybody expect for Julia. Julia did a workout on the track with the first 3 laps at a bit sub-8:00 pace, and then the last lap in 90. She is trying to learn to be comfortable enough at 6:00 pace to be able to break 6:00 in the mile.
Leg 1:Distance2.040Time17:25.30Pace8:32.40
With Jenny and Stephen.
Leg 2:Distance5.000Time39:51.80Pace7:58.36
With Joseph and Jacob.
Leg 3:Distance1.000Time8:27.10Pace8:27.10
With Jenny, Sarah, and Matthew.
Leg 4:Distance3.000Time23:43.60Pace7:54.53
With Jenny and William.

Red Crocs Miles: 11.04

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

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Thu, Jan 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	5.00	0.00	15.54

Fast Running Friend Workout - 2018-01-25 08:36:27
Workout Totals: Distance15.540Time1:57:31.00Pace7:33.73
Ran with the kids. Also did 8x0.625 with 0.125 recovery jog. The target was 3:30 down/3:45 up. Joseph and Jacob were supposed to do the first 3 with me, but they were still not recovered from the 5000 on Tuesday. Jacob's legs started hurting in the first interval, so I told him to not do any more. Joseph had a side ache and fell back on the second one (3:47), so I had him stop at two. Also paced Sarah and our neighbor Bonnie (12 years old, not trained, but apparently with some talent) through a mile in 7:57 on the little boy course after we had run one in 8:40 with Matthew. Sarah ran 5 as usual earlier this morning.
Leg 1:Distance3.000Time24:19.00Pace8:06.33
With William and Jenny.
Leg 2:Distance1.000Time8:19.00Pace8:19.00
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time38:29.70Pace6:33.14
8x0.625 with 0.125 recovery alternating direction. First one downhill.
Split 1:Distance0.625Time3:35.70Pace5:45.12 Cumilative:Distance0.625Time3:35.70Pace5:45.12
Split 2:Distance0.125Time1:15.20Pace10:01.60 Cumilative:Distance0.750Time4:50.90Pace6:27.87
Split 3:Distance0.625Time3:46.10Pace6:01.76 Cumilative:Distance1.375Time8:37.00Pace6:16.00
Split 4:Distance0.125Time1:25.00Pace11:20.00 Cumilative:Distance1.500Time10:02.00Pace6:41.33
Split 5:Distance0.625Time3:30.50Pace5:36.80 Cumilative:Distance2.125Time13:32.50Pace6:22.35
Split 6:Distance0.125Time1:13.80Pace9:50.40 Cumilative:Distance2.250Time14:46.30Pace6:33.91
Split 7:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance2.875Time18:30.40Pace6:26.23
Split 8:Distance0.125Time1:27.50Pace11:40.00 Cumilative:Distance3.000Time19:57.90Pace6:39.30
Split 9:Distance0.625Time3:26.40Pace5:30.24 Cumilative:Distance3.625Time23:24.30Pace6:27.39
Split 10:Distance0.125Time1:23.30Pace11:06.40 Cumilative:Distance3.750Time24:47.60Pace6:36.69
Split 11:Distance0.625Time3:43.10Pace5:56.96 Cumilative:Distance4.375Time28:30.70Pace6:31.02
Split 12:Distance0.125Time1:22.80Pace11:02.40 Cumilative:Distance4.500Time29:53.50Pace6:38.56
Split 13:Distance0.625Time3:28.80Pace5:34.08 Cumilative:Distance5.125Time33:22.30Pace6:30.69
Split 14:Distance0.125Time1:25.60Pace11:24.80 Cumilative:Distance5.250Time34:47.90Pace6:37.70
Split 15:Distance0.625Time3:41.80Pace5:54.88 Cumilative:Distance5.875Time38:29.70Pace6:33.14

Leg 4:Distance0.625Time4:43.80Pace7:34.08
Cool-down.
Leg 5:Distance1.000Time8:40.60Pace8:40.60
With Sarah, Bonnie, and Matthew.
Leg 6:Distance1.000Time7:57.90Pace7:57.90
With Sarah and Bonnie.
Leg 7:Distance2.040Time17:26.20Pace8:32.84
With Jenny and Stephen.
Leg 8:Distance1.000Time7:34.80Pace7:34.80
With Jenny.

Red Crocs Miles: 15.54

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

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Fri, Jan 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.00	11.04

Fast Running Friend Workout - 2018-01-26 08:00:16
Workout Totals: Distance11.040Time1:31:08.10Pace8:15.30
Easy day, ran with the kids, total of 11, usual distances for everybody.
Leg 1:Distance2.040Time18:42.20Pace9:10.10
With Jenny and Stephen - snow.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With Jenny and William.
Leg 3:Distance1.000Time8:37.70Pace8:37.70
With Jenny, Sarah, and Matthew.
Leg 4:Distance5.000Time39:51.50Pace7:58.30
With Joseph and Jacob.

Red Crocs Miles: 11.04

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

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Sat, Jan 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.00	0.00	2.00	0.00	20.00

Fast Running Friend Workout - 2018-01-27 09:42:42
Workout Totals: Distance20.000Time2:36:57.50Pace7:50.88
20 total. Most of it was with the kids. Joseph did 9, Jenny and Jacob 8, William 6, Stephen 3, Matthew 1, Julia 4 with 1 mile on the track in 6:57. Mary got a 0.25 PR of 2:23.8. I did a tempo run after 14 on the 2 mile hilly course by the house in 11:48.
Leg 1:Distance8.000Time1:03:26.50Pace7:55.81
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:43.50Pace8:43.50
With Joseph.
Leg 3:Distance5.000Time38:54.30Pace7:46.86
With William.
Leg 4:Distance2.000Time11:48.30Pace5:54.15
Tempo run on the hills.
Leg 5:Distance3.000Time25:51.50Pace8:37.17
With Stephen.
Leg 6:Distance1.000Time8:13.40Pace8:13.40
With Matthew, Sarah, William, and Stephen.

Red Crocs Miles: 20.00

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
69.27	0.00	10.11	0.66	80.04

Red Crocs Miles: 80.04

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

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