Breaking the Wall

Week starting Jan 26, 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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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
56.73	18.00	0.50	2.01	77.24

Neon Crocs 1 Miles: 77.25

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

Sun, Jan 26, 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 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.64	0.00	0.00	0.65	12.29

Fast Running Friend Workout - 2020-01-27 08:27:30
Workout Totals: Distance12.298Time1:33:41.80Pace7:37.13
Mostly easy runs with pickups for everybody. Total of 12 or so for me. Matthew ran a small PR in the 400 - 82.0.
Leg 1:Distance4.000Time30:16.00Pace7:34.00
With Julia.
Leg 2:Distance1.050Time8:11.80Pace7:48.38
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.248Time1:22.00Pace5:30.65
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:43.00Pace7:43.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance4.000Time31:12.40Pace7:48.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:22.10Pace7:59.07 Cumilative:Distance2.050Time16:22.10Pace7:59.07
Split 2:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.300Time17:41.10Pace7:41.35
Split 3:Distance1.545Time12:39.90Pace8:11.84 Cumilative:Distance3.845Time30:21.00Pace7:53.60
Split 4:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance4.000Time31:12.40Pace7:48.10

Leg 6:Distance2.000Time14:56.60Pace7:28.30
Alone.

Neon Crocs 1 Miles: 12.30

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

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Tue, Jan 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.05	6.00	0.50	0.00	12.55

Fast Running Friend Workout - 2020-01-28 09:48:15
Workout Totals: Distance12.546Time1:29:50.30Pace7:09.64
Total of 12. Paced William through a 6 mile endurance tempo run. Came up with an idea to help the boys improve in the distances over 5 K. We run 3 miles, half out, half back. This is a tough course, we run hills, and then in and out of the canyon. Start out brisk enough to make you want to whine, but slow enough you have no excuse to. Then ramp it up after the turnaround. So we paced William today. Kept around 7:00 on the way out, and a bit under 6:30 on the way back. He grumbled, but made it. Joseph struggled some as well due to a side ache. Stephen ran the first mile with us in 6:54, and then lost it mentally and stopped. Then we took Matthew to the track, and he ran an awesome 800 PR of 3:03.6 splitting it 91, 92, his best 800 split ever that I can remember.
Leg 1:Distance4.000Time29:12.60Pace7:18.15
With Julia.
Leg 2:Distance6.000Time40:29.70Pace6:44.95
With Joseph, Jacob, and William, part with Stephen.
Split 1:Distance3.000Time21:03.00Pace7:01.00 Cumilative:Distance3.000Time21:03.00Pace7:01.00
Split 2:Distance3.000Time19:26.70Pace6:28.90 Cumilative:Distance6.000Time40:29.70Pace6:44.95

Leg 3:Distance1.050Time8:56.00Pace8:30.48
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.496Time3:03.60Pace6:10.16
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:08.40Pace8:08.40
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.55

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

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Wed, Jan 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.93	6.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-01-29 08:33:20
Workout Totals: Distance12.054Time1:26:44.30Pace7:11.75
Usual 12 miles, did an endurance tempo run with Joseph and Jacob with 3 miles out at a bit sub-7:00 average, and then harder on the way back. On the way back Joseph got a side ache, so it was not that fast, but it was good to get the distance in at a brisk pace. Our total time was 39:40, 20:50 out, 18:50 back. Stephen redeemed himself and was able to make it to 2 miles in 14:10 and then kept a decent pace on the way back with William's help. Benjamin did 6x0.625 alternating directions with 0.125 recovery. His uphill range was 3:14-3:19, downhill 2:58-3:05. I was happy with the result.
Leg 1:Distance4.000Time30:40.90Pace7:40.23
With Julia.
Leg 2:Distance6.000Time39:40.80Pace6:36.80
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:49.90Pace6:56.63 Cumilative:Distance3.000Time20:49.90Pace6:56.63
Split 2:Distance3.000Time18:50.90Pace6:16.97 Cumilative:Distance6.000Time39:40.80Pace6:36.80

Leg 3:Distance0.930Time7:32.80Pace8:06.88
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:10.70Pace8:10.70
With Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 12.05

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

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Thu, Jan 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.00	0.59	12.12

Fast Running Friend Workout - 2020-01-30 08:48:40
Workout Totals: Distance12.124Time1:34:33.00Pace7:47.91
Total of 12, easy runs with pickups for everybody.
Leg 1:Distance0.938Time7:30.10Pace7:59.85
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.000Time0:00.00Pace0:00.00
Leg 3:Distance0.124Time0:38.90Pace5:13.71
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time7:58.20Pace7:58.20
Leg 6:Distance4.000Time31:44.40Pace7:56.10
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.20Pace8:08.39 Cumilative:Distance2.050Time16:41.20Pace8:08.39
Split 2:Distance0.250Time1:23.10Pace5:32.40 Cumilative:Distance2.300Time18:04.30Pace7:51.43
Split 3:Distance1.545Time12:48.50Pace8:17.41 Cumilative:Distance3.845Time30:52.80Pace8:01.87
Split 4:Distance0.155Time0:51.60Pace5:32.90 Cumilative:Distance4.000Time31:44.40Pace7:56.10

Leg 7:Distance2.000Time14:38.00Pace7:19.00
Alone.
Leg 8:Distance4.000Time31:45.00Pace7:56.25
With Julia.

Neon Crocs 1 Miles: 12.12

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

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Fri, Jan 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.00	0.65	12.18

Fast Running Friend Workout - 2020-01-31 16:27:59
Workout Totals: Distance12.178Time1:31:14.20Pace7:29.52
Total of 12, usual runs with pickups, Matthew did 200 on the track in 38.0 - new PR, and he also did 2x100 18.3, 18.2.
Leg 1:Distance0.930Time7:21.00Pace7:54.19
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.124Time0:38.00Pace5:06.45
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.30Pace4:55.16
With Joseph, Jacob, and Matthew.
Leg 4:Distance0.062Time0:18.20Pace4:53.55
With Joseph, Jacob, and Matthew.
Leg 5:Distance1.000Time8:05.70Pace8:05.70
With Joseph, Jacob, and Matthew.
Leg 6:Distance4.000Time30:42.40Pace7:40.60
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:53.10Pace7:44.93 Cumilative:Distance2.050Time15:53.10Pace7:44.93
Split 2:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance2.300Time17:13.90Pace7:29.52
Split 3:Distance1.545Time12:32.10Pace8:06.80 Cumilative:Distance3.845Time29:46.00Pace7:44.50
Split 4:Distance0.155Time0:56.40Pace6:03.87 Cumilative:Distance4.000Time30:42.40Pace7:40.60

Leg 7:Distance6.000Time43:50.60Pace7:18.43
Alone.

Neon Crocs 1 Miles: 12.18

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

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Sat, Feb 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	6.00	0.00	0.00	16.05

Fast Running Friend Workout - 2020-02-01 09:49:57
Workout Totals: Distance16.050Time1:56:40.90Pace7:16.19
Total of 16 miles. Matthew did 3 with a 1 mile "tempo run" on the track in 6:35, almost got his record. Great splits - 1:38, 1:40, 1:40, 1:35. Joseph and Jacob did a total of 9 ending with a 6 mile tempo run with the first 3 uphill at 6:40 pace, and then we tried to run 6:00 on the way back, but they just did not have it, so we averaged 6:15. Benjamin did 2x3 10:05, I think 9:58, and the last in 9:52 down the canyon. Zach did 3x1 mile with him. Stephen ran the first mile with us for the tempo in 6:43, William did the first 2 in 13:19, then they finished their Saturday long runs.
Leg 1:Distance1.050Time8:00.20Pace7:37.33
With Matthew, Joseph, and Jacob.
Leg 2:Distance1.000Time6:35.10Pace6:35.10
With Matthew, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew, Joseph, and Jacob.
Leg 4:Distance6.000Time38:46.70Pace6:27.78
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:01.50Pace6:40.50 Cumilative:Distance3.000Time20:01.50Pace6:40.50
Split 2:Distance3.000Time18:45.20Pace6:15.07 Cumilative:Distance6.000Time38:46.70Pace6:27.78

Leg 5:Distance3.000Time24:33.80Pace8:11.27
With Benjamin.
Leg 6:Distance4.000Time31:03.90Pace7:45.98
With Julia.

Neon Crocs 1 Miles: 16.05

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
56.73	18.00	0.50	2.01	77.24

Neon Crocs 1 Miles: 77.25

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

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