Breaking the Wall

Week starting Jan 27, 2019

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:	0.00	Year:	3010.45
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
62.67	0.00	15.00	0.00	77.67

Navy Crocs Miles: 77.67

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

Sun, Jan 27, 2019

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 28, 2019

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

Fast Running Friend Workout - 2019-01-28 08:20:44
Workout Totals: Distance12.000Time1:30:09.80Pace7:30.82
Usual 12, usual distances for the kids. I did a mile pickup down the canyon in 5:39.
Leg 1:Distance5.000Time37:13.60Pace7:26.72
Alone.
Leg 2:Distance6.000Time45:15.00Pace7:32.50
With Joseph, Jacob, Bonnie, part with William, and Stephen.
Split 1:Distance3.050Time24:11.30Pace7:55.84 Cumilative:Distance3.050Time24:11.30Pace7:55.84
Split 2:Distance1.000Time5:39.20Pace5:39.20 Cumilative:Distance4.050Time29:50.50Pace7:22.10
Split 3:Distance1.950Time15:24.50Pace7:54.10 Cumilative:Distance6.000Time45:15.00Pace7:32.50

Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew.

Navy Crocs Miles: 12.00

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

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Tue, Jan 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	2.00	0.00	12.20

Fast Running Friend Workout - 2019-01-29 09:11:54
Workout Totals: Distance12.200Time1:31:03.30Pace7:27.81
A bit more than 12, did 2 miles down the canyon in 11:47. It was slippery, I was barely breaking 6:00, but the last quarter was clear and I made up by running it in 80.
Leg 1:Distance4.000Time31:16.80Pace7:49.20
With Jenny.
Leg 2:Distance7.200Time52:07.70Pace7:14.40
Warm-up with the kids, the rest alone.
Split 1:Distance0.980Time8:29.90Pace8:40.31 Cumilative:Distance0.980Time8:29.90Pace8:40.31
Split 2:Distance2.000Time11:47.40Pace5:53.70 Cumilative:Distance2.980Time20:17.30Pace6:48.49
Split 3:Distance4.220Time31:50.40Pace7:32.70 Cumilative:Distance7.200Time52:07.70Pace7:14.40

Leg 3:Distance1.000Time7:38.80Pace7:38.80
With Matthew.

Navy Crocs Miles: 12.20

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

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Wed, Jan 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.60	0.00	4.00	0.00	12.60

Fast Running Friend Workout - 2019-01-30 11:19:27
Workout Totals: Distance12.600Time1:35:50.70Pace7:36.40
A bit more than 12 total, did 2x2 down the canyon, first one with Joseph in 11:45 (Bonnie and William started with us, fell back at around 0.5, and finished the mile in around 6:05). Joseph and I split 5:55, 5:50. It was slippery. Jacob ran the second interval with me on the same stretch, and we did 5:49, 5:48. Both Joseph and Jacob struggled some, not fully recovered from the race I think. Stephen did 4 miles, Jacob about 7.5, Jenny 5, otherwise usual distances.
Leg 1:Distance3.000Time23:31.20Pace7:50.40
With Jenny.
Leg 2:Distance8.600Time1:04:38.80Pace7:31.02
Part with Joseph, Jacob, William, Stephen, and Bonnie.
Split 1:Distance0.750Time6:43.90Pace8:58.53 Cumilative:Distance0.750Time6:43.90Pace8:58.53
Warm-up.
Split 2:Distance2.000Time11:45.30Pace5:52.65 Cumilative:Distance2.750Time18:29.20Pace6:43.35
Tempo with Joseph.
Split 3:Distance2.250Time20:09.30Pace8:57.47 Cumilative:Distance5.000Time38:38.50Pace7:43.70
Recovery.
Split 4:Distance2.000Time11:37.20Pace5:48.60 Cumilative:Distance7.000Time50:15.70Pace7:10.81
Tempo with Jacob.
Split 5:Distance1.600Time14:23.10Pace8:59.44 Cumilative:Distance8.600Time1:04:38.80Pace7:31.02
Cool-down with Jacob.

Leg 3:Distance1.000Time7:40.70Pace7:40.70
With Matthew.

Navy Crocs Miles: 12.60

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

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Thu, Jan 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	1.00	0.00	12.37

Fast Running Friend Workout - 2019-01-31 09:52:45
Workout Totals: Distance12.370Time1:34:45.20Pace7:39.60
Usual 12, more or less usual distances for the kids, did a mile in 5:34 down the canyon.
Leg 1:Distance4.000Time31:19.80Pace7:49.95
With Jenny.
Leg 2:Distance6.000Time44:56.90Pace7:29.48
With Joseph, Jacob, Bonnie, William, and Stephen (part).
Split 1:Distance3.050Time24:02.80Pace7:53.05 Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:34.30Pace5:34.30 Cumilative:Distance4.050Time29:37.10Pace7:18.79
Split 3:Distance1.950Time15:19.80Pace7:51.69 Cumilative:Distance6.000Time44:56.90Pace7:29.48

Leg 3:Distance0.370Time3:54.00Pace10:32.43
With Mary.
Leg 4:Distance1.000Time7:38.90Pace7:38.90
With Matthew.
Leg 5:Distance1.000Time6:55.60Pace6:55.60
Alone.

Navy Crocs Miles: 12.37

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

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Fri, Feb 01, 2019

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

Fast Running Friend Workout - 2019-02-01 09:36:23
Workout Totals: Distance12.000Time1:30:02.60Pace7:30.22
Usual 12. Did a mile pickup down the canyon in 5:29. Usual distances for the kids. Started doing a workout with weights. 3 sets consisting of lifting 40 lb over my head while wearing 40 lb vest, not sure what the actual weight lifting term for it is, followed by 40 hops with 40lb vest. Have been doing it for a bit over a week.
Leg 1:Distance5.000Time36:43.10Pace7:20.62
Alone.
Leg 2:Distance6.000Time45:39.30Pace7:36.55
With Joseph, Jacob, Bonnie, William (part), Stephen (part).
Split 1:Distance3.050Time24:29.90Pace8:01.93 Cumilative:Distance3.050Time24:29.90Pace8:01.93
Split 2:Distance1.000Time5:29.30Pace5:29.30 Cumilative:Distance4.050Time29:59.20Pace7:24.25
Split 3:Distance1.950Time15:40.10Pace8:02.10 Cumilative:Distance6.000Time45:39.30Pace7:36.55

Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Navy Crocs Miles: 12.00

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

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Sat, Feb 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	6.00	0.00	16.50

Fast Running Friend Workout - 2019-02-02 15:49:02
Workout Totals: Distance16.500Time2:02:16.80Pace7:24.65
Total of 16.5. Did 2x3 down the canyon, first one with Joseph in 17:40.(William ran the first mile with us in 5:52), second with Jacob in 18:06 - Jacob was fine in the first half - 8:50 at 1.5, then he had some strange chest constriction and could not breathe all the way, so we slowed down and ran 9:16 for the second half. Usual Saturday distances for everybody.
Leg 1:Distance15.500Time1:54:39.20Pace7:23.82
Part with the kids, part alone.
Split 1:Distance0.980Time8:05.60Pace8:15.51 Cumilative:Distance0.980Time8:05.60Pace8:15.51
With Joseph and William - a little bit with Stephen and Bonnie.
Split 2:Distance3.000Time17:40.80Pace5:53.60 Cumilative:Distance3.980Time25:46.40Pace6:28.54
Tempo run with Joseph down the canyon.
Split 3:Distance3.500Time29:42.10Pace8:29.17 Cumilative:Distance7.480Time55:28.50Pace7:24.99
Recovery, part with Joseph, part alone, part with Jacob.
Split 4:Distance3.000Time18:06.50Pace6:02.17 Cumilative:Distance10.480Time1:13:35.00Pace7:01.28
Tempo run down the canyon with Jacob.
Split 5:Distance5.020Time41:04.20Pace8:10.88 Cumilative:Distance15.500Time1:54:39.20Pace7:23.82
Part with Jacob, part alone, part with Jenny.

Leg 2:Distance1.000Time7:37.60Pace7:37.60
With Matthew.

Navy Crocs Miles: 16.50

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
62.67	0.00	15.00	0.00	77.67

Navy Crocs Miles: 77.67

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

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