Breaking the Wall

Week starting Feb 28, 2021

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:	0.00	Year:	3010.45
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
67.59	2.75	0.00	6.12	76.46

Brown Crocs 3 Miles: 76.46

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

Sun, Feb 28, 2021

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. Church at home.

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

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Mon, Mar 01, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.25	0.00	0.00	12.30

Fast Running Friend Workout - 2021-03-01 08:53:19
Workout Totals: Distance12.305Time1:36:17.00Pace7:49.48
12+ total, easy runs, usual distances. Benjamin did a mile pickup down the canyon in 4:55.
Leg 1:Distance2.000Time14:52.70Pace7:26.35
Alone.
Leg 2:Distance3.305Time27:12.10Pace8:13.83
With Julia from the car shop.
Split 1:Distance3.055Time25:30.30Pace8:20.92 Cumilative:Distance3.055Time25:30.30Pace8:20.92
Split 2:Distance0.250Time1:41.80Pace6:47.20 Cumilative:Distance3.305Time27:12.10Pace8:13.83

Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance4.000Time31:11.10Pace7:47.77
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.30

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

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Tue, Mar 02, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2021-03-02 09:20:33
Workout Totals: Distance12.000Time1:31:38.40Pace7:38.20
12 total. Usual distances for the kids. Did 1 mile pickup from 2 to 1 in 5:48 with Joseph and Jacob. Benjamin did 12x0.25 down the canyon with 60 seconds of rest, target was 64, he started out with 63-63s, then slowed down to 65-66 in the middle, but then in the last 4 sped up to 62-63 range.
Leg 1:Distance2.000Time14:55.30Pace7:27.65
Alone.
Leg 2:Distance3.000Time24:42.10Pace8:14.03
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance4.000Time29:34.70Pace7:23.67
With Joseph and Jacob, part with Jenny.
Split 1:Distance2.000Time16:17.30Pace8:08.65 Cumilative:Distance2.000Time16:17.30Pace8:08.65
Split 2:Distance1.000Time5:48.00Pace5:48.00 Cumilative:Distance3.000Time22:05.30Pace7:21.77
Split 3:Distance1.000Time7:29.40Pace7:29.40 Cumilative:Distance4.000Time29:34.70Pace7:23.67

Leg 4:Distance3.000Time22:26.30Pace7:28.77
Alone.

Brown Crocs 3 Miles: 12.00

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

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Wed, Mar 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.50	0.00	1.12	12.16

Fast Running Friend Workout - 2021-03-03 11:27:16
Workout Totals: Distance12.153Time1:37:43.50Pace8:02.47
12 total. Track workouts today. Julia did 800 in 3:12 (93,99). Jacob did 5x400. I was hoping he and Joseph would be able to do them in 72 with 60 second rest. Joseph fell back in the second interval and was very miserable, so I decided to give them longer rest - 400 jog. However, Joseph just plain quit after the third interval. Matthew did a couple of 200s in about 36-37. Stephen did 5. William did 3x400, first in 74, second not sure, third 78. I was hoping to be able to do the first two intervals at 72, but that proved too ambitious - I got 73, 77. Then I did a 200 in 37, and then after longer rest felt like I could do some more 400s and did two more in 78 and 76. Benjamin just ran easy - his legs were sore from the 400s yesterday.
Leg 1:Distance2.000Time14:54.40Pace7:27.20
Alone.
Leg 2:Distance1.060Time9:25.30Pace8:53.30
With Julia.
Leg 3:Distance0.497Time3:12.10Pace6:26.52
Julia's 800.
Leg 4:Distance1.500Time13:22.20Pace8:54.80
With Julia.
Leg 5:Distance1.060Time8:06.50Pace7:38.96
Warm-up with the boys.
Leg 6:Distance2.036Time15:46.10Pace7:44.69
Workout.
Split 1:Distance0.248Time1:13.20Pace4:55.16 Cumilative:Distance0.248Time1:13.20Pace4:55.16
Split 2:Distance0.080Time0:58.40Pace12:10.00 Cumilative:Distance0.328Time2:11.60Pace6:41.22
Split 3:Distance0.248Time1:17.00Pace5:10.48 Cumilative:Distance0.576Time3:28.60Pace6:02.15
Split 4:Distance0.250Time2:37.80Pace10:31.20 Cumilative:Distance0.826Time6:06.40Pace7:23.58
Split 5:Distance0.124Time0:37.50Pace5:02.42 Cumilative:Distance0.950Time6:43.90Pace7:05.16
Split 6:Distance0.340Time3:38.50Pace10:42.65 Cumilative:Distance1.290Time10:22.40Pace8:02.48
Split 7:Distance0.248Time1:18.30Pace5:15.73 Cumilative:Distance1.538Time11:40.70Pace7:35.59
Split 8:Distance0.250Time2:49.10Pace11:16.40 Cumilative:Distance1.788Time14:29.80Pace8:06.47
Split 9:Distance0.248Time1:16.30Pace5:07.66 Cumilative:Distance2.036Time15:46.10Pace7:44.69

Leg 7:Distance1.000Time8:34.30Pace8:34.30
Back to the house with the boys.
Leg 8:Distance3.000Time24:22.60Pace8:07.53
With Joseph and Jacob.

Brown Crocs 3 Miles: 12.15

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

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Thu, Mar 04, 2021

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 - 2021-03-04 08:20:16
Workout Totals: Distance12.000Time1:35:11.30Pace7:55.94
Mostly easy runs, usual distances, total of 12 for me. Joseph was supposed to do a redemption workout, but he did not feel up to it. I did a 2 mile tempo of sorts at the end of my run a mile from the house and back (hills) in 13:12. Bella ran a mile record - 9:34 (2:16, 2:32, 2:27, 2:19), her first sub-10:00.
Leg 1:Distance3.000Time24:58.70Pace8:19.57
With Julia.
Leg 2:Distance1.000Time9:34.60Pace9:34.60
With Jacob, Stephen, and Bella.
Leg 3:Distance4.000Time31:59.10Pace7:59.77
With Jacob, William, and Matthew, part with Stephen.
Leg 4:Distance2.000Time15:26.00Pace7:43.00
With Jacob.
Leg 5:Distance2.000Time13:12.90Pace6:36.45
Alone.

Brown Crocs 3 Miles: 12.00

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

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Fri, Mar 05, 2021

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

Fast Running Friend Workout - 2021-03-05 08:20:07
Workout Totals: Distance12.000Time1:32:20.80Pace7:41.73
12 total, easy pace, usual distances, except for Mary and Bella. They raced each other with a handicapped start, Bella 1:30 ahead, and Mary barely got her at the end. Bella ran a new PR of 9:29, and Mary was only 3 seconds off her PR with 7:53.
Leg 1:Distance2.000Time14:56.40Pace7:28.20
Alone.
Leg 2:Distance3.000Time23:29.30Pace7:49.77
Part with William, part alone.
Leg 3:Distance7.000Time53:55.10Pace7:42.16
With Joseph and Jacob, part with Stephen and Matthew.

Brown Crocs 3 Miles: 12.00

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

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Sat, Mar 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	4.00	16.00

Fast Running Friend Workout - 2021-03-06 08:15:56
Workout Totals: Distance16.000Time2:02:26.30Pace7:39.14
16 total, more or less usual Saturday distances for everybody. Chad and I started with a 7 mile warm-up. We did a mile pick-up in 5:48. Then we did 12x0.25 down the canyon with 0.125 rest with Joseph and Jacob. The target was 80. Joseph and I were hitting them more or less on target, with a few faster, and couple a bit slower. Chad was consistently in the 76-78 range. Jacob sometimes went with Chad, and sometimes stayed with me and Joseph. On the last one, we kicked. Jacob got 66.3, Chad I think 66.6, Joseph 69, I got 73.6. The purpose of the workout was to teach the boys - Joseph in particular - how to mentally handle a repetitive grind of a workout. So I set the pace slow on purpose so they would have some buffer, but fast enough and with the recovery short enough to make this a mentally grinding workout. For me it was not just mentally grinding - I might have been able to do it a bit faster, but not that much. Benjamin did 2x3 down 14:52, up 16:38. There was quite a bit of a headwind going up, especially in the last mile. Easy runs for everybody else.
Leg 1:Distance7.000Time52:03.50Pace7:26.21
With Chad.
Split 1:Distance3.720Time29:02.00Pace7:48.28 Cumilative:Distance3.720Time29:02.00Pace7:48.28
Split 2:Distance1.000Time5:48.40Pace5:48.40 Cumilative:Distance4.720Time34:50.40Pace7:22.88
Split 3:Distance2.280Time17:13.10Pace7:33.11 Cumilative:Distance7.000Time52:03.50Pace7:26.21

Leg 2:Distance0.980Time8:16.10Pace8:26.22
Warm-up with the boys.
Leg 3:Distance4.375Time31:31.10Pace7:12.25
12x0.25 workout.
Split 1:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.125Time1:22.70Pace11:01.60 Cumilative:Distance0.375Time2:41.70Pace7:11.20
Split 3:Distance0.250Time1:19.30Pace5:17.20 Cumilative:Distance0.625Time4:01.00Pace6:25.60
Split 4:Distance0.125Time1:22.90Pace11:03.20 Cumilative:Distance0.750Time5:23.90Pace7:11.87
Split 5:Distance0.250Time1:18.00Pace5:12.00 Cumilative:Distance1.000Time6:41.90Pace6:41.90
Split 6:Distance0.125Time1:21.50Pace10:52.00 Cumilative:Distance1.125Time8:03.40Pace7:09.69
Split 7:Distance0.250Time1:18.50Pace5:14.00 Cumilative:Distance1.375Time9:21.90Pace6:48.65
Split 8:Distance0.125Time1:26.70Pace11:33.60 Cumilative:Distance1.500Time10:48.60Pace7:12.40
Split 9:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance1.750Time12:09.70Pace6:56.97
Split 10:Distance0.125Time1:23.10Pace11:04.80 Cumilative:Distance1.875Time13:32.80Pace7:13.49
Split 11:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance2.125Time14:53.10Pace7:00.28
Split 12:Distance0.125Time1:20.30Pace10:42.40 Cumilative:Distance2.250Time16:13.40Pace7:12.62
Split 13:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance2.500Time17:33.60Pace7:01.44
Split 14:Distance0.125Time1:19.30Pace10:34.40 Cumilative:Distance2.625Time18:52.90Pace7:11.58
Split 15:Distance0.250Time1:17.70Pace5:10.80 Cumilative:Distance2.875Time20:10.60Pace7:01.08
Split 16:Distance0.125Time1:28.70Pace11:49.60 Cumilative:Distance3.000Time21:39.30Pace7:13.10
Split 17:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance3.250Time23:00.10Pace7:04.65
Split 18:Distance0.125Time1:37.70Pace13:01.60 Cumilative:Distance3.375Time24:37.80Pace7:17.87
Split 19:Distance0.250Time1:19.40Pace5:17.60 Cumilative:Distance3.625Time25:57.20Pace7:09.57
Split 20:Distance0.125Time1:28.50Pace11:48.00 Cumilative:Distance3.750Time27:25.70Pace7:18.85
Split 21:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance4.000Time28:46.20Pace7:11.55
Split 22:Distance0.125Time1:31.30Pace12:10.40 Cumilative:Distance4.125Time30:17.50Pace7:20.61
Split 23:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance4.375Time31:31.10Pace7:12.25

Leg 4:Distance3.645Time30:35.60Pace8:23.59
More distance with Chad, part with Joseph and Jacob.

Brown Crocs 3 Miles: 16.00

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
67.59	2.75	0.00	6.12	76.46

Brown Crocs 3 Miles: 76.46

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

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