Breaking the Wall

Week starting Feb 24, 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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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
67.46	2.00	6.12	2.25	77.83

Navy Crocs Miles: 77.83

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

Sun, Feb 24, 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, Feb 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2019-02-25 08:12:58
Workout Totals: Distance13.000Time1:38:03.30Pace7:32.56
13 total. Did 5 with Jenny including the pickup in 2:59 for 0.5, and then later part alone, part with the kids. Joseph and Jacob did 5, Bonnie 6, William and Stephen 3, Matthew 1. Do not remember what Julia did today, I think she was on reduced mileage due to an infection. I did a pickup for 1.5 in 8:22 and felt great.
Leg 1:Distance5.000Time38:28.90Pace7:41.78
With Jenny.
Split 1:Distance2.550Time20:53.70Pace8:11.65 Cumilative:Distance2.550Time20:53.70Pace8:11.65
Split 2:Distance0.500Time2:59.20Pace5:58.40 Cumilative:Distance3.050Time23:52.90Pace7:49.80
Split 3:Distance1.950Time14:36.00Pace7:29.23 Cumilative:Distance5.000Time38:28.90Pace7:41.78

Leg 2:Distance7.000Time51:58.40Pace7:25.49
Part with the kids, part alone.
Split 1:Distance3.550Time29:04.50Pace8:11.41 Cumilative:Distance3.550Time29:04.50Pace8:11.41
Split 2:Distance1.500Time8:22.30Pace5:34.87 Cumilative:Distance5.050Time37:26.80Pace7:24.91
Split 3:Distance1.950Time14:31.60Pace7:26.97 Cumilative:Distance7.000Time51:58.40Pace7:25.49

Leg 3:Distance1.000Time7:36.00Pace7:36.00
With Matthew and Bonnie, I think.

Navy Crocs Miles: 13.00

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

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Tue, Feb 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-02-26 16:17:12
Workout Totals: Distance12.000Time1:29:45.00Pace7:28.75
Total of 12. Joseph and Jacob did 5 (Bonnie 6) with a 0.25 in 74.7. William and Stephen ran 3, I think.
Leg 1:Distance5.000Time40:01.40Pace8:00.28
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance2.670Time22:09.40Pace8:17.90 Cumilative:Distance2.670Time22:09.40Pace8:17.90
Split 2:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance2.920Time23:24.10Pace8:00.86
Split 3:Distance2.080Time16:37.30Pace7:59.47 Cumilative:Distance5.000Time40:01.40Pace8:00.28

Leg 2:Distance1.000Time7:14.80Pace7:14.80
With Matthew and Bonnie.
Leg 3:Distance6.000Time42:28.80Pace7:04.80
Alone.

Navy Crocs Miles: 12.00

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

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Wed, Feb 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.28	0.00	1.12	1.00	12.40

Fast Running Friend Workout - 2019-02-27 10:15:31
Workout Totals: Distance12.400Time1:34:20.30Pace7:36.48
Paced Sarah through her first sub-8:00 mile (7:47) since the birth of Leigha. We did it down the canyon, but there was some headwind. Then did more miles, ran 5:41 mile down the canyon. In the afternoon, did 4x0.25 with 0.125 recovery with Joseph and Jacob 74.0, 74.9, 74.8. 70.6. Bonnie did the first one, and the last one - she kept up on the first, and ran 73 on the last. Then did 0.125 with Stephen in 41.9.
Leg 1:Distance0.600Time4:37.40Pace7:42.33
Alone, part with Sarah.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
Pace Sarah.
Leg 3:Distance4.650Time33:31.40Pace7:12.56
Alone.
Split 1:Distance2.750Time20:43.40Pace7:32.15 Cumilative:Distance2.750Time20:43.40Pace7:32.15
Split 2:Distance1.000Time5:41.40Pace5:41.40 Cumilative:Distance3.750Time26:24.80Pace7:02.61
Split 3:Distance0.900Time7:06.60Pace7:54.00 Cumilative:Distance4.650Time33:31.40Pace7:12.56

Leg 4:Distance1.150Time10:02.10Pace8:43.57
Warm-up with the kids.
Leg 5:Distance1.750Time12:26.90Pace7:06.80
Workout with Joseph and Jacob, part with Bonnie and Stephen.
Split 1:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance0.250Time1:14.00Pace4:56.00
Split 2:Distance0.125Time1:25.00Pace11:20.00 Cumilative:Distance0.375Time2:39.00Pace7:04.00
Split 3:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance0.625Time3:53.90Pace6:14.24
Split 4:Distance0.125Time1:22.90Pace11:03.20 Cumilative:Distance0.750Time5:16.80Pace7:02.40
Split 5:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.000Time6:31.60Pace6:31.60
Split 6:Distance0.125Time1:29.30Pace11:54.40 Cumilative:Distance1.125Time8:00.90Pace7:07.47
Split 7:Distance0.250Time1:10.60Pace4:42.40 Cumilative:Distance1.375Time9:11.50Pace6:41.09
Split 8:Distance0.250Time2:33.50Pace10:14.00 Cumilative:Distance1.625Time11:45.00Pace7:13.85
Split 9:Distance0.125Time0:41.90Pace5:35.20 Cumilative:Distance1.750Time12:26.90Pace7:06.80

Leg 6:Distance2.250Time18:37.70Pace8:16.76
Cool-down with the kids.
Leg 7:Distance1.000Time7:17.40Pace7:17.40
With Matthew, Joseph, Jacob and Bonnie.

Navy Crocs Miles: 12.40

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

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Thu, Feb 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	2.00	0.00	0.00	12.00

Fast Running Friend Workout - 2019-02-28 08:12:46
Workout Totals: Distance12.000Time1:33:27.30Pace7:47.28
Total of 12. Did a mile in 6:13 with Jenny, and then on the second run the kids decided to chase the high school team, and ran a 6:36 mile. This was not too far away from Stephen's track PR of 6:27.
Leg 1:Distance6.000Time46:51.10Pace7:48.52
With Jenny.
Split 1:Distance3.050Time24:53.90Pace8:09.80 Cumilative:Distance3.050Time24:53.90Pace8:09.80
Split 2:Distance1.000Time6:13.90Pace6:13.90 Cumilative:Distance4.050Time31:07.80Pace7:41.19
Split 3:Distance1.950Time15:43.30Pace8:03.74 Cumilative:Distance6.000Time46:51.10Pace7:48.52

Leg 2:Distance5.000Time39:25.50Pace7:53.10
With Joseph, Jacob, Bonnie, part with William and Stephen.
Split 1:Distance1.000Time6:36.90Pace6:36.90 Cumilative:Distance1.000Time6:36.90Pace6:36.90
Split 2:Distance4.000Time32:48.60Pace8:12.15 Cumilative:Distance5.000Time39:25.50Pace7:53.10

Leg 3:Distance1.000Time7:10.70Pace7:10.70
With Joseph, Jacob, Bonnie, and Matthew.

Navy Crocs Miles: 12.00

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

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Fri, Mar 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	1.00	12.08

Fast Running Friend Workout - 2019-03-01 16:02:45
Workout Totals: Distance12.080Time1:31:33.70Pace7:34.78
Did 4x0.25 with 0.125 recovery with Joseph and Jacob down the canyon targeting 75, but we did 71.3 and 70.2 on the last two. Joseph stayed with me on all of them. Jacob fell back on the last one and got 72.8. Bonnie did the first three, stayed with us on the first two, the last one I think she had around 75. Stephen did a few 100 meter stretches, total of 5 miles. William ran easy 5. Matthew set a new mile PR on the little boy course - 7:05.6 - splits 1:48, 1:49, 1:46, 1:40. Finally his quantity of fast runs translated into quality.
Leg 1:Distance1.355Time10:50.50Pace8:00.07
Warm-up.
Leg 2:Distance4.725Time36:36.70Pace7:44.91
Workout with the kids.
Split 1:Distance0.250Time1:15.50Pace5:02.00 Cumilative:Distance0.250Time1:15.50Pace5:02.00
Split 2:Distance0.125Time1:19.40Pace10:35.20 Cumilative:Distance0.375Time2:34.90Pace6:53.07
Split 3:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.625Time3:49.20Pace6:06.72
Split 4:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance0.750Time5:11.60Pace6:55.47
Split 5:Distance0.250Time1:11.70Pace4:46.80 Cumilative:Distance1.000Time6:23.30Pace6:23.30
Split 6:Distance0.125Time1:32.30Pace12:18.40 Cumilative:Distance1.125Time7:55.60Pace7:02.76
Split 7:Distance0.250Time1:10.20Pace4:40.80 Cumilative:Distance1.375Time9:05.80Pace6:36.95
Split 8:Distance3.350Time27:30.90Pace8:12.81 Cumilative:Distance4.725Time36:36.70Pace7:44.91

Leg 3:Distance1.000Time7:01.40Pace7:01.40
Alone.
Leg 4:Distance4.000Time29:59.50Pace7:29.88
Part with Julia, part alone.
Leg 5:Distance1.000Time7:05.60Pace7:05.60
With Matthew and Stephen.

Navy Crocs Miles: 12.08

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

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Sat, Mar 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	3.00	0.00	16.35

Fast Running Friend Workout - 2019-03-02 11:29:33
Workout Totals: Distance16.350Time2:05:47.50Pace7:41.62
Total of 16. Was tired today. Did not want to run, but made myself go. Ran the first 4 miles with Joseph, Jacob, and Bonnie - they did a total of 8. Said a prayer during the run, asked the Lord to help me learn to enjoy running. Somehow managed to have run for 34 years without enjoying it. When I was younger, I had more raw willpower, and it did not matter that I did not like running that much. Now that I am older I need to learn to like it to keep running. In answer to my prayer Armando showed up. He was able to run the first mile of the 3 mile tempo with me. I was tired, my legs were not moving, could barely run sub-6:00. It was raining/snowing, but not so bad to justify struggling so much to run so slow. But I did make it through the tempo, though I just wanted to stop after the first two miles. Then I ran to the house with Armando - we shared some knowledge - I told him how I thought he could get faster and recover better, and he taught me how to properly say it in Spanish. 5 more with William and Stephen, took a nap, ate dinner, and ran another mile with Matthew.
Leg 1:Distance5.020Time40:09.80Pace8:00.04
Part with Joseph, Jacob, and Bonnie.
Leg 2:Distance5.330Time38:11.50Pace7:09.92
Tempo run + cool down with Armando.
Split 1:Distance3.000Time17:50.70Pace5:56.90 Cumilative:Distance3.000Time17:50.70Pace5:56.90
First mile with Armando, the rest alone down the canyon.
Split 2:Distance2.330Time20:20.80Pace8:43.95 Cumilative:Distance5.330Time38:11.50Pace7:09.92

Leg 3:Distance5.000Time39:40.70Pace7:56.14
With William and Stephen.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Matthew.

Navy Crocs Miles: 16.35

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
67.46	2.00	6.12	2.25	77.83

Navy Crocs Miles: 77.83

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

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