Breaking the Wall

Week starting Feb 11, 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:	40.31	Year:	3073.12
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
65.73	0.00	10.00	1.12	76.85

Brown Crocs 1 Miles: 76.84

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

Sun, Feb 11, 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, Feb 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.20	0.00	0.00	0.50	10.70

Fast Running Friend Workout - 2018-02-12 08:39:57
Workout Totals: Distance10.700Time1:25:34.10Pace7:59.82
Ran with the kids, did a mile farlek on the track alternating 200 targeting 36 with whatever it took to not fall below 6:00 average. Joseph, Jacob, and Bonnie helped me on the fast ones. Joseph did 1,3, Jacob 2,4, Bonnie did the third one. My mile was 5:53.6.
Leg 1:Distance3.000Time23:53.90Pace7:57.97
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:47.80Pace8:47.80
With Matthew, Stephen, and Sarah. Matthew closed with a quarter in 1:48, new PR.
Leg 3:Distance1.050Time8:40.70Pace8:15.90
With Joseph, Jacob, and Bonnie to the track.
Leg 4:Distance1.000Time5:53.60Pace5:53.60
Fartlek mile alternating 200 fast/200 recovery.
Split 1:Distance0.132Time0:50.10Pace6:19.55 Cumilative:Distance0.132Time0:50.10Pace6:19.55
Split 2:Distance0.124Time0:36.50Pace4:54.35 Cumilative:Distance0.256Time1:26.60Pace5:38.28
Split 3:Distance0.124Time0:49.60Pace6:40.00 Cumilative:Distance0.380Time2:16.20Pace5:58.42
Split 4:Distance0.124Time0:38.20Pace5:08.06 Cumilative:Distance0.504Time2:54.40Pace5:46.03
Split 5:Distance0.124Time0:53.40Pace7:10.65 Cumilative:Distance0.628Time3:47.80Pace6:02.74
Split 6:Distance0.124Time0:36.70Pace4:55.97 Cumilative:Distance0.752Time4:24.50Pace5:51.73
Split 7:Distance0.124Time0:53.20Pace7:09.03 Cumilative:Distance0.876Time5:17.70Pace6:02.67
Split 8:Distance0.124Time0:35.90Pace4:49.52 Cumilative:Distance1.000Time5:53.60Pace5:53.60

Leg 5:Distance1.650Time14:23.00Pace8:43.03
Back to the house with Bonnie, Joseph, and Jacob.
Leg 6:Distance3.000Time23:55.10Pace7:58.37
With Jenny.

Brown Crocs 1 Miles: 10.70

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

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Tue, Feb 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.53	0.00	5.00	0.00	14.53

Fast Running Friend Workout - 2018-02-13 08:41:55
Workout Totals: Distance14.525Time1:52:02.90Pace7:42.85
Ran with the kids, did 8x0.625 in the canyon alternating directions with 0.125 recovery. Joseph had a cold, did only the first one with me. Jacob did 3,4 and 7,8 and kept up on both. He even took the lead on the last one for 200 meters from 200 to 400 and made me work over the last 100 as well.
Leg 1:Distance3.000Time26:21.50Pace8:47.17
With Jenny.
Leg 2:Distance1.000Time8:19.40Pace8:19.40
Warm-up with Joseph and Jacob.
Leg 3:Distance5.875Time39:55.40Pace6:47.73
Workout - 8x0.625 with 0.125 recovery.
Split 1:Distance0.625Time3:30.10Pace5:36.16 Cumilative:Distance0.625Time3:30.10Pace5:36.16
Split 2:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance0.750Time4:56.10Pace6:34.80
Split 3:Distance0.625Time3:42.10Pace5:55.36 Cumilative:Distance1.375Time8:38.20Pace6:16.87
Split 4:Distance0.125Time1:36.30Pace12:50.40 Cumilative:Distance1.500Time10:14.50Pace6:49.67
Split 5:Distance0.625Time3:29.40Pace5:35.04 Cumilative:Distance2.125Time13:43.90Pace6:27.72
Split 6:Distance0.125Time1:32.10Pace12:16.80 Cumilative:Distance2.250Time15:16.00Pace6:47.11
Split 7:Distance0.625Time3:42.70Pace5:56.32 Cumilative:Distance2.875Time18:58.70Pace6:36.07
Split 8:Distance0.125Time1:41.20Pace13:29.60 Cumilative:Distance3.000Time20:39.90Pace6:53.30
Split 9:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance3.625Time24:08.40Pace6:39.56
Split 10:Distance0.125Time1:31.80Pace12:14.40 Cumilative:Distance3.750Time25:40.20Pace6:50.72
Split 11:Distance0.625Time3:43.60Pace5:57.76 Cumilative:Distance4.375Time29:23.80Pace6:43.15
Split 12:Distance0.125Time1:43.30Pace13:46.40 Cumilative:Distance4.500Time31:07.10Pace6:54.91
Split 13:Distance0.625Time3:27.40Pace5:31.84 Cumilative:Distance5.125Time34:34.50Pace6:44.78
Split 14:Distance0.125Time1:40.00Pace13:20.00 Cumilative:Distance5.250Time36:14.50Pace6:54.19
Split 15:Distance0.625Time3:40.90Pace5:53.44 Cumilative:Distance5.875Time39:55.40Pace6:47.73

Leg 4:Distance0.650Time5:39.60Pace8:42.46
Cool-down with Jacob.
Leg 5:Distance1.000Time8:46.70Pace8:46.70
With Sarah and Matthew.
Leg 6:Distance3.000Time23:00.30Pace7:40.10
With Jenny.

Brown Crocs 1 Miles: 14.53

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

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Wed, Feb 14, 2018

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

Fast Running Friend Workout - 2018-02-14 09:12:43
Workout Totals: Distance11.000Time1:26:32.20Pace7:52.02
Jenny got a cold today, ran only 3. Stephen got a cold as well, only 1 mile. I ran with the kids, easy pace, total of 11.
Leg 1:Distance3.000Time22:16.30Pace7:25.43
With William, Joseph, and Jacob.
Leg 2:Distance1.000Time8:29.90Pace8:29.90
With Matthew.
Leg 3:Distance3.000Time23:27.90Pace7:49.30
With Joseph and Jacob.
Leg 4:Distance1.000Time8:43.80Pace8:43.80
With Stephen and Jenny.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Jenny.

Brown Crocs 1 Miles: 11.00

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

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Thu, Feb 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.54	0.00	0.00	0.00	13.54

Fast Running Friend Workout - 2018-02-15 08:45:17
Workout Totals: Distance13.540Time1:48:52.80Pace8:02.48
Another easy day. Ran with the kids. Total of 13.5 miles. Stephen and Matthew had colds, so they did 1 and 0.5 respectively. Jenny also had a cold, ran only 4 miles.
Leg 1:Distance4.000Time33:15.30Pace8:18.82
With Jenny.
Leg 2:Distance6.000Time47:44.00Pace7:57.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:22.40Pace8:44.80
With Matthew.
Leg 4:Distance1.000Time8:07.10Pace8:07.10
With William and Stephen.
Leg 5:Distance2.040Time15:24.00Pace7:32.94
With William.

Brown Crocs 1 Miles: 13.54

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

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Fri, Feb 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.88	0.00	1.00	0.62	10.50

Fast Running Friend Workout - 2018-02-16 08:57:06
Workout Totals: Distance10.500Time1:18:57.40Pace7:31.16
Ran with the kids, did a pickup for 0.625 down the canyon in 3:20, and a mile on the little boy course later in 5:43. Jenny felt better, ran 7 today. Matthew still at 0.5, Stephen back to 2. Joseph and Jacob did 5 each.
Leg 1:Distance3.000Time24:53.50Pace8:17.83
With Jenny.
Leg 2:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 3:Distance5.000Time36:27.60Pace7:17.48
With Joseph for the most part, did a pickup for 0.625.
Split 1:Distance2.669Time18:50.30Pace7:03.49 Cumilative:Distance2.669Time18:50.30Pace7:03.49
Split 2:Distance0.625Time3:20.20Pace5:20.32 Cumilative:Distance3.294Time22:10.50Pace6:43.92
Split 3:Distance1.706Time14:17.10Pace8:22.26 Cumilative:Distance5.000Time36:27.60Pace7:17.48

Leg 4:Distance1.000Time7:47.40Pace7:47.40
With Jenny.
Leg 5:Distance1.000Time5:43.70Pace5:43.70
Mile pickup on the little boy course.

Brown Crocs 1 Miles: 10.50

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

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Sat, Feb 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.58	0.00	4.00	0.00	16.58

Fast Running Friend Workout - 2018-02-17 09:45:40
Workout Totals: Distance16.580Time2:03:49.50Pace7:28.10
Total of 16.5. Ran with the kids. Did 2x2 down the canyon - 11:25/11:16. First one was split 5:44/5:41, second 5:34/5:42. For some reason felt strong through the first half of the second, but then could not quite maintain it. Possibly just changes of wind. Jenny did 6, Sarah 6, Julia 5, Joseph and Jacob 5, William 4, Stephen 2, Matthew 0.5, Mary 0.25.
Leg 1:Distance7.000Time48:22.50Pace6:54.64
With Jenny, except for the tempo part.
Split 1:Distance0.735Time6:26.90Pace8:46.39 Cumilative:Distance0.735Time6:26.90Pace8:46.39
Split 2:Distance2.000Time11:25.60Pace5:42.80 Cumilative:Distance2.735Time17:52.50Pace6:32.14
Split 3:Distance0.375Time3:38.70Pace9:43.20 Cumilative:Distance3.110Time21:31.20Pace6:55.18
Split 4:Distance2.000Time11:16.00Pace5:38.00 Cumilative:Distance5.110Time32:47.20Pace6:24.97
Split 5:Distance1.890Time15:35.30Pace8:14.87 Cumilative:Distance7.000Time48:22.50Pace6:54.64

Leg 2:Distance5.000Time38:23.50Pace7:40.70
With Joseph and Jacob to the car.
Leg 3:Distance2.040Time17:07.10Pace8:23.48
With William and Stephen.
Leg 4:Distance2.040Time15:50.30Pace7:45.83
With William.
Leg 5:Distance0.500Time4:06.10Pace8:12.20
With Matthew.

Brown Crocs 1 Miles: 16.58

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
65.73	0.00	10.00	1.12	76.85

Brown Crocs 1 Miles: 76.84

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

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