Breaking the Wall

Week starting Jan 28, 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:	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
65.95	0.00	12.11	0.66	78.72

Red Crocs Miles: 78.71

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

Sun, Jan 28, 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. Russian branch today.

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

Add Comment

Mon, Jan 29, 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 - 2018-01-29 08:23:18
Workout Totals: Distance11.040Time1:27:36.50Pace7:56.13
Total of 11. Usual distances for everybody except Stephen - he his his head playing on the playground, so we figured he should take a day off to recover. I did 4x0.125 down the canyon (35-36 range) with 0.0625 recovery, and a hill sprint for 0.155 at the end in 48.9.
Leg 1:Distance3.000Time23:47.40Pace7:55.80
With William and Jenny.
Leg 2:Distance5.000Time39:32.30Pace7:54.46
With Joseph and Jacob for the easy part.
Split 1:Distance2.550Time20:31.70Pace8:03.02 Cumilative:Distance2.550Time20:31.70Pace8:03.02
Split 2:Distance0.125Time0:35.50Pace4:44.00 Cumilative:Distance2.675Time21:07.20Pace7:53.72
Split 3:Distance0.062Time0:37.80Pace10:09.68 Cumilative:Distance2.737Time21:45.00Pace7:56.80
Split 4:Distance0.125Time0:36.40Pace4:51.20 Cumilative:Distance2.862Time22:21.40Pace7:48.69
Split 5:Distance0.063Time0:39.80Pace10:31.75 Cumilative:Distance2.925Time23:01.20Pace7:52.21
Split 6:Distance0.125Time0:35.70Pace4:45.60 Cumilative:Distance3.050Time23:36.90Pace7:44.56
Split 7:Distance0.062Time0:43.40Pace11:40.00 Cumilative:Distance3.112Time24:20.30Pace7:49.25
Split 8:Distance0.125Time0:35.40Pace4:43.20 Cumilative:Distance3.237Time24:55.70Pace7:42.06
Split 9:Distance1.608Time13:47.70Pace8:34.74 Cumilative:Distance4.845Time38:43.40Pace7:59.55
Split 10:Distance0.155Time0:48.90Pace5:15.48 Cumilative:Distance5.000Time39:32.30Pace7:54.46

Leg 3:Distance1.000Time8:39.90Pace8:39.90
With Jenny, Matthew, and Sarah.
Leg 4:Distance2.040Time15:36.90Pace7:39.26
With Jenny.

Red Crocs Miles: 11.04

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

Add Comment

Tue, Jan 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	3.11	0.00	13.46

Fast Running Friend Workout - 2018-01-30 08:51:19
Workout Totals: Distance13.457Time1:43:21.50Pace7:40.84
Usual distances for everybody except Stephen. Julia did 1 mile at around 7:30 pace for the first 3 laps with the last lap in 89 - total time of 7:03. This is part of her preparation to attack 6:00 mile. Joseph and I paced Jacob over 5000 on the track at Orem High to a new PR of 18:55.0. His 1K splits were 3:39, 3:48, 3:51, 3:52, 3:45. Last lap was 86. I got a sense that his weakness right now is aerobic endurance, which makes sense given his age - 11 years old.
Leg 1:Distance3.000Time23:43.00Pace7:54.33
With Jenny and William.
Leg 2:Distance1.250Time10:00.70Pace8:00.56
Warm-up with Joseph and Jacob.
Leg 3:Distance3.107Time18:55.00Pace6:05.30
5000 on the track with Joseph and Jacob.
Leg 4:Distance1.100Time9:46.40Pace8:53.09
Back to the house with Joseph and Jacob.
Leg 5:Distance3.000Time23:36.70Pace7:52.23
With Jenny.
Leg 6:Distance1.000Time8:57.30Pace8:57.30
With Sarah and Matthew.
Leg 7:Distance1.000Time8:22.40Pace8:22.40
With Stephen.

Red Crocs Miles: 13.46

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

Add Comment

Wed, Jan 31, 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 - 2018-01-31 08:40:48
Workout Totals: Distance11.040Time1:28:09.00Pace7:59.08
Easy day. Usual distances for everybody. Total of 11 for me.
Leg 1:Distance3.000Time23:34.40Pace7:51.47
With William, Joseph, and Jenny.
Leg 2:Distance5.000Time39:20.00Pace7:52.00
With Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time39:20.00Pace7:52.00 Cumilative:Distance5.000Time39:20.00Pace7:52.00

Leg 3:Distance1.000Time8:17.20Pace8:17.20
Part with Sarah, Jenny, and Matthew.
Leg 4:Distance2.040Time16:57.40Pace8:18.73
With Stephen - part with Joseph, and Jenny.

Red Crocs Miles: 11.04

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

Add Comment

Thu, Feb 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	5.00	0.00	15.20

Fast Running Friend Workout - 2018-02-01 08:16:18
Workout Totals: Distance15.195Time1:50:58.40Pace7:18.20
Did 3 in the morning with Jenny, William, Joseph, and Jacob - the boys ran ahead a bit. In the afternoon did 8x0.625 in the canyon, first 4 up, last 4 down. The recovery was 0.125 jog. There was extra rest between the 5th and the 6th interval due to a VPB. Then I ran 2.04 with Jenny, Stephen, our neighbor Bonnie, Joseph, and Jacob. Joseph and Jacob ran ahead in the second half. Then we had the same company replacing Stephen with Sarah and Matthew for 1 more mile. Joseph, Jacob, and I paced Matthew to a 7:55.0 mile on the little boy course (out and back). We had a hard time recently getting him focused, but the boys thought of a new trick which worked wonders today - they encouraged Matthew to play the Corvette game - he pretended he was a Corvette, and we made the appropriate engine noises. Afterwards we showed him a video of a Corvette speed run getting up to 200 mph.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With William, Jenny, Joseph, and Jacob.
Leg 2:Distance1.640Time12:11.70Pace7:26.16
Warm-up.
Leg 3:Distance5.875Time38:24.00Pace6:32.17
Workout - 8x0.625
Split 1:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance0.625Time3:42.70Pace5:56.32
Split 2:Distance0.125Time1:15.70Pace10:05.60 Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:42.80Pace5:56.48 Cumilative:Distance1.375Time8:41.20Pace6:19.05
Split 4:Distance0.125Time1:25.40Pace11:23.20 Cumilative:Distance1.500Time10:06.60Pace6:44.40
Split 5:Distance0.625Time3:43.70Pace5:57.92 Cumilative:Distance2.125Time13:50.30Pace6:30.73
Split 6:Distance0.125Time1:27.50Pace11:40.00 Cumilative:Distance2.250Time15:17.80Pace6:47.91
Split 7:Distance0.625Time3:44.50Pace5:59.20 Cumilative:Distance2.875Time19:02.30Pace6:37.32
Split 8:Distance0.125Time1:30.80Pace12:06.40 Cumilative:Distance3.000Time20:33.10Pace6:51.03
Split 9:Distance0.625Time3:29.80Pace5:35.68 Cumilative:Distance3.625Time24:02.90Pace6:38.04
Split 10:Distance0.125Time1:12.70Pace9:41.60 Cumilative:Distance3.750Time25:15.60Pace6:44.16
Split 11:Distance0.625Time3:27.60Pace5:32.16 Cumilative:Distance4.375Time28:43.20Pace6:33.87
Split 12:Distance0.125Time1:19.60Pace10:36.80 Cumilative:Distance4.500Time30:02.80Pace6:40.62
Split 13:Distance0.625Time3:27.80Pace5:32.48 Cumilative:Distance5.125Time33:30.60Pace6:32.31
Split 14:Distance0.125Time1:23.60Pace11:08.80 Cumilative:Distance5.250Time34:54.20Pace6:38.90
Split 15:Distance0.625Time3:29.80Pace5:35.68 Cumilative:Distance5.875Time38:24.00Pace6:32.17

Leg 4:Distance1.640Time12:38.60Pace7:42.56
Cool-down.
Leg 5:Distance2.040Time16:12.10Pace7:56.52
With Stephen, Bonnie, Jenny, Joseph, and Jacob.
Leg 6:Distance1.000Time7:55.00Pace7:55.00
With Matthew, Joseph, and Jacob. Bonnie, Sarah and Jenny ran a bit slower in 8:28.

Red Crocs Miles: 15.20

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

Add Comment

Fri, Feb 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.90	0.00	0.00	0.00	9.90

Fast Running Friend Workout - 2018-02-02 08:28:21
Workout Totals: Distance9.900Time1:21:24.40Pace8:13.37
Easy day. Ran with the kids. More or less usual distances for everybody. Total of 9.9. Did errands on foot.
Leg 1:Distance3.000Time23:56.00Pace7:58.67
With Jenny. William, Joseph, and Jacob ran ahead.
Leg 2:Distance3.300Time26:47.60Pace8:07.15
With Joseph and Jacob from the car shop.
Leg 3:Distance1.000Time8:25.30Pace8:25.30
With Sarah, Jenny, and Matthew.
Leg 4:Distance2.600Time22:15.50Pace8:33.65
With Jenny and Stephen to the bank and back.

Red Crocs Miles: 9.90

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

Add Comment

Sat, Feb 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.08	0.00	4.00	0.00	18.08

Fast Running Friend Workout - 2018-02-03 09:18:42
Workout Totals: Distance18.080Time2:16:18.50Pace7:32.35
Total of 18 today, 17 in the morning, and 1 more at night. Ran with all of the kids except Julia - she ran alone. Jenny did 9 (8+1), Joseph and Jacob 8, William 6 (5+1), Stephen 4(3+1), Julia 5, Matthew 1, Mary 0.25, Sarah 7 (6+1). I did 2x2 down the canyon in the middle of the long run. First one from 4 to 6 (11:28), second from 12.5 to 14.5 (11:20). William ran the first 700 meters or so of the second one with me.
Leg 1:Distance8.540Time1:03:35.10Pace7:26.73
Most of it with Joseph, Jacob, and Jenny - I ran the tempo alone and then some extra distance.
Split 1:Distance4.020Time32:13.20Pace8:00.90 Cumilative:Distance4.020Time32:13.20Pace8:00.90
Split 2:Distance2.000Time11:28.60Pace5:44.30 Cumilative:Distance6.020Time43:41.80Pace7:15.51
Split 3:Distance2.520Time19:53.30Pace7:53.53 Cumilative:Distance8.540Time1:03:35.10Pace7:26.73

Leg 2:Distance3.000Time25:35.50Pace8:31.83
With Stephen.
Leg 3:Distance1.020Time8:23.80Pace8:13.92
Warm-up with William.
Leg 4:Distance4.520Time30:16.10Pace6:41.79
Tempo run, part with William, then extra distance afterwards - most with William.
Split 1:Distance2.000Time11:20.90Pace5:40.45 Cumilative:Distance2.000Time11:20.90Pace5:40.45
Split 2:Distance2.520Time18:55.20Pace7:30.48 Cumilative:Distance4.520Time30:16.10Pace6:41.79

Leg 5:Distance1.000Time8:28.00Pace8:28.00
With Matthew, Sarah, Jenny, William, and Stephen.

Red Crocs Miles: 18.08

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

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
65.95	0.00	12.11	0.66	78.72

Red Crocs Miles: 78.71

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

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):