Breaking the Wall

Week starting Feb 09, 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:

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
55.97	12.00	5.16	1.20	74.33

Neon Crocs 1 Miles: 74.33

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

Sun, Feb 09, 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, Feb 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	0.00	0.47	10.07

Fast Running Friend Workout - 2020-02-10 08:58:15
Workout Totals: Distance10.062Time1:18:34.80Pace7:48.57
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:33.00Pace7:53.25
With Julia.
Leg 2:Distance2.062Time15:33.60Pace7:32.76
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time7:43.30Pace7:43.30 Cumilative:Distance1.000Time7:43.30Pace7:43.30
Split 2:Distance0.062Time0:18.60Pace5:00.00 Cumilative:Distance1.062Time8:01.90Pace7:33.77
Split 3:Distance1.000Time7:31.70Pace7:31.70 Cumilative:Distance2.062Time15:33.60Pace7:32.76

Leg 3:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:33.50Pace8:04.63 Cumilative:Distance2.050Time16:33.50Pace8:04.63
Split 2:Distance0.250Time1:23.20Pace5:32.80 Cumilative:Distance2.300Time17:56.70Pace7:48.13
Split 3:Distance1.545Time12:34.30Pace8:08.22 Cumilative:Distance3.845Time30:31.00Pace7:56.20
Split 4:Distance0.155Time0:57.20Pace6:09.03 Cumilative:Distance4.000Time31:28.20Pace7:52.05

Leg 4:Distance0.000Time0:00.00Pace0:00.00
I think this was with Jenny.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 10.06

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

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Tue, Feb 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.16	0.37	12.06

Fast Running Friend Workout - 2020-02-11 15:05:35
Workout Totals: Distance12.054Time1:32:34.60Pace7:40.81
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:55.00Pace7:58.75
With Julia.
Leg 2:Distance2.054Time15:21.60Pace7:28.69
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:04.90Pace7:36.88 Cumilative:Distance0.930Time7:04.90Pace7:36.88
Split 2:Distance0.124Time0:39.80Pace5:20.97 Cumilative:Distance1.054Time7:44.70Pace7:20.89
Split 3:Distance1.000Time7:36.90Pace7:36.90 Cumilative:Distance2.054Time15:21.60Pace7:28.69

Leg 3:Distance4.000Time30:29.70Pace7:37.43
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:57.20Pace7:46.93 Cumilative:Distance2.050Time15:57.20Pace7:46.93
Split 2:Distance0.250Time1:20.70Pace5:22.80 Cumilative:Distance2.300Time17:17.90Pace7:31.26
Split 3:Distance1.545Time12:14.40Pace7:55.34 Cumilative:Distance3.845Time29:32.30Pace7:40.94
Split 4:Distance0.155Time0:57.40Pace6:10.32 Cumilative:Distance4.000Time30:29.70Pace7:37.43

Leg 4:Distance2.000Time14:48.30Pace7:24.15
Alone.

Neon Crocs 1 Miles: 12.05

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

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Wed, Feb 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.93	3.00	3.00	0.12	12.05

Fast Running Friend Workout - 2020-02-12 09:02:14
Workout Totals: Distance12.054Time1:26:11.50Pace7:09.03
12 total, did a workout with Jacob, 6 miles from the house out and back with 6:40 target on the way out, and whatever we've got on the way back. Joseph made it to the turnaround with us, and on the way back he was just not moving, so we picked it up to a bit sub-6:00 at 3.5 mark. We ended up with 38:06 for the whole thing. William ran the first 2 miles going out with us, Stephen the first 0.5. Stephen's foot has been hurting lately.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Julia.
Leg 2:Distance2.054Time15:52.30Pace7:43.63
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.80Pace8:10.11 Cumilative:Distance0.930Time7:35.80Pace8:10.11
Split 2:Distance0.124Time0:38.90Pace5:13.71 Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time7:37.60Pace7:37.60 Cumilative:Distance2.054Time15:52.30Pace7:43.63

Leg 3:Distance6.000Time38:06.10Pace6:21.02
With Jacob, part with Joseph, William, and Stephen.
Split 1:Distance3.000Time19:59.70Pace6:39.90 Cumilative:Distance3.000Time19:59.70Pace6:39.90
Split 2:Distance3.000Time18:06.40Pace6:02.13 Cumilative:Distance6.000Time38:06.10Pace6:21.02

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, Feb 13, 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 - 2020-02-13 10:12:36
Workout Totals: Distance12.054Time1:25:21.60Pace7:04.89
12 total for me. Usual day for the boys, except Joseph, who did the redemption workout of yesterday. He was able to do 6:20 pace on the way back this time.
Leg 1:Distance4.000Time30:34.70Pace7:38.68
With Julia.
Leg 2:Distance2.054Time15:52.70Pace7:43.83
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:31.90Pace8:05.91 Cumilative:Distance0.930Time7:31.90Pace8:05.91
Split 2:Distance0.124Time0:38.80Pace5:12.90 Cumilative:Distance1.054Time8:10.70Pace7:45.56
Split 3:Distance1.000Time7:42.00Pace7:42.00 Cumilative:Distance2.054Time15:52.70Pace7:43.83

Leg 3:Distance6.000Time38:54.20Pace6:29.03
With Joseph.
Split 1:Distance3.000Time19:53.00Pace6:37.67 Cumilative:Distance3.000Time19:53.00Pace6:37.67
Split 2:Distance3.000Time19:01.20Pace6:20.40 Cumilative:Distance6.000Time38:54.20Pace6:29.03

Neon Crocs 1 Miles: 12.05

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

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Fri, Feb 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.93	0.00	0.00	0.12	12.05

Fast Running Friend Workout - 2020-02-14 09:55:28
Workout Totals: Distance12.054Time1:35:10.80Pace7:53.77
12 total, easy pace for the most part. William and Stephen did pickups.
Leg 1:Distance4.000Time32:02.20Pace8:00.55
With Julia.
Leg 2:Distance2.054Time15:50.00Pace7:42.51
With Joseph, Matthew, William, and Stephen.
Split 1:Distance0.930Time7:26.00Pace7:59.57 Cumilative:Distance0.930Time7:26.00Pace7:59.57
Split 2:Distance0.124Time0:39.00Pace5:14.52 Cumilative:Distance1.054Time8:05.00Pace7:40.15
Split 3:Distance1.000Time7:45.00Pace7:45.00 Cumilative:Distance2.054Time15:50.00Pace7:42.51

Leg 3:Distance6.000Time47:18.60Pace7:53.10
With Jacob.

Neon Crocs 1 Miles: 12.05

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

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Sat, Feb 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	3.00	2.00	0.00	16.05

Fast Running Friend Workout - 2020-02-15 10:26:33
Workout Totals: Distance16.050Time2:02:13.20Pace7:36.90
Total of 16 miles. Matthew broke 6:30 in the mile for the first time. We were not planning on a mile time trial, just a 1 mile tempo run on the track. However, he was feeling strong and ran the splits of 97, 98, 98, and 92 to get 6:26.2 total. This is actually our family record for 7 and under, and he still has until the end of December to improve it. I am hoping he can push it to sub-6:00, but we will see - he develops in hops. Then I did a workout with William - 2x2 miles down with 1 mile uphill recovery, first in 12:23, and last in 11:54. Benjamin did the first one with us, and for the second ran 9:55. Joseph and Jacob ran with us in the first interval for the first 2 miles, and then closed with a 5:34.
Leg 1:Distance1.050Time8:31.80Pace8:07.43
Warm-up with Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance1.000Time6:26.20Pace6:26.20
Matthew's time trial.
Leg 3:Distance1.000Time8:27.80Pace8:27.80
Cool-down with Joseph, Jacob, Benjamin, and Matthew.
Leg 4:Distance0.250Time2:17.50Pace9:10.00
With Bella.
Leg 5:Distance1.000Time8:55.20Pace8:55.20
Warm-up with Benjamin, Joseph, Jacob, and William, part with Stephen.
Leg 6:Distance5.000Time33:35.20Pace6:43.04
Workout with William, part with Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time12:23.80Pace6:11.90 Cumilative:Distance2.000Time12:23.80Pace6:11.90
Split 2:Distance1.000Time9:16.60Pace9:16.60 Cumilative:Distance3.000Time21:40.40Pace7:13.47
Split 3:Distance2.000Time11:54.80Pace5:57.40 Cumilative:Distance5.000Time33:35.20Pace6:43.04

Leg 7:Distance2.750Time21:50.60Pace7:56.58
Cool-down with Benjamin.
Leg 8:Distance4.000Time32:08.90Pace8:02.23
Part with Julia, part alone.

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
55.97	12.00	5.16	1.20	74.33

Neon Crocs 1 Miles: 74.33

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

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