Breaking the Wall

Week starting Mar 06, 2016

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:	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
81.63	0.00	0.00	1.11	82.74

Black Crocs 2 Miles: 66.07	White Crocs 2 Miles: 2.50

Night Sleep Time: 46.00	Nap Time: 2.50	Total Sleep Time: 48.50

Sun, Mar 06, 2016

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. The body again demanded sleep.

Night Sleep Time: 9.50	Nap Time: 2.50	Total Sleep Time: 12.00

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Mon, Mar 07, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.17	0.00	0.00	0.00	14.17

Fast Running Friend Workout - 2016-03-07 06:44:56
Workout Totals: Distance14.173Time1:52:31.00Pace7:56.33
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:06.50Pace7:54.65
With Benjamin.
Leg 2:Distance0.033Time0:16.90Pace8:32.12
False start with Stephen. He tripped, and we took him back to get cleaned up.
Leg 3:Distance1.140Time9:06.80Pace7:59.65
With Joseph, Jacob, Julia, Jenny, and Stephen.
Leg 4:Distance3.000Time24:00.80Pace8:00.27
With Jenny, Julia, Joseph, Jacob, and William.

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

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Tue, Mar 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.58	0.00	0.00	0.37	13.95

Fast Running Friend Workout - 2016-03-08 06:48:19
Workout Totals: Distance13.949Time1:49:29.90Pace7:50.99
14 total. Benjamin did an 800 time trial. I ran the last quarter with him, except he dropped me in the last 100. His time was 2:10.3. He opened with 30.4, then 32.6, 34.9, and 32.4. It was cold and windy. I ended up with a 69.0 quarter. We will try again on Thursday and a few more times. Kids ran their usual distances.
Leg 1:Distance1.561Time12:24.20Pace7:56.75
To the track + strides.
Split 1:Distance1.000Time7:52.70Pace7:52.70 Cumilative:Distance1.000Time7:52.70Pace7:52.70
Split 2:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.062Time8:09.10Pace7:40.55
Split 3:Distance0.062Time0:43.30Pace11:38.39 Cumilative:Distance1.124Time8:52.40Pace7:53.67
Split 4:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance1.186Time9:08.70Pace7:42.65
Split 5:Distance0.375Time3:15.50Pace8:41.33 Cumilative:Distance1.561Time12:24.20Pace7:56.75

Leg 2:Distance0.388Time2:12.00Pace5:40.21
The time trial.
Split 1:Distance0.070Time0:30.40Pace7:14.29 Cumilative:Distance0.070Time0:30.40Pace7:14.29
Diagonal.
Split 2:Distance0.070Time0:32.60Pace7:45.71 Cumilative:Distance0.140Time1:03.00Pace7:30.00
Diagonal.
Split 3:Distance0.124Time0:34.90Pace4:41.45 Cumilative:Distance0.264Time1:37.90Pace6:10.83
With Benjamin.
Split 4:Distance0.117Time0:33.20Pace4:43.76 Cumilative:Distance0.381Time2:11.10Pace5:44.09
Benjamin's split at the finish - too late.
Split 5:Distance0.007Time0:00.90Pace2:08.57 Cumilative:Distance0.388Time2:12.00Pace5:40.21
My finish time.

Leg 3:Distance1.000Time8:51.00Pace8:51.00
Back to the house.
Leg 4:Distance7.000Time54:48.30Pace7:49.76
More distance with Benjamin.
Leg 5:Distance1.000Time9:14.00Pace9:14.00
With Stephen, Jenny, Julia, Joseph, and Jacob.
Leg 6:Distance3.000Time22:00.40Pace7:20.13
With Jacob. Joseph and Julia ran the first 1.5 with us, then back at a slower pace as Joseph's legs were hurting.

Black Crocs 2 Miles: 13.95

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Wed, Mar 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-03-09 06:48:49
Workout Totals: Distance14.000Time1:50:44.30Pace7:54.59
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:19:29.50Pace7:56.95
With Benjamin.
Leg 2:Distance4.000Time31:14.80Pace7:48.70
With Joseph and Jacob. Part with Julia and William.

Black Crocs 2 Miles: 14.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Mar 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.22	0.00	0.00	0.74	13.96

Fast Running Friend Workout - 2016-03-10 07:33:46
Workout Totals: Distance13.968Time1:56:02.70Pace8:18.48
Did a workout with Benjamin. Wanted to get another data point on his 800 condition off a fast start. It was more or less the same as Tuesday. He opened with 60.6 and closed with 69.1 finishing in 2:09.7. I ran the last 40 with him and was able to keep up. Then we ran out of time because both of us slept in and started the workout late. In the evening we ran some more - 4x200. I got 33.0, 32.9, 32.9, 32.5. Benjamin - 30.6, 29.4, 28.4, 27.4. 27.4 was pretty hard on his hamstrings. So now I have an idea of what we need to do to improve his 800. Hamstring flexibility, and learning to be smooth at 30 seconds per 200. Leave the sub-28 range alone for now - too dangerous. Younger kids ran their usual distances. Joseph's legs are starting to do better, but far from perfectly healthy still.
Leg 1:Distance1.661Time14:07.20Pace8:30.05
Warm-up, strides.
Split 1:Distance1.100Time8:45.50Pace7:57.73 Cumilative:Distance1.100Time8:45.50Pace7:57.73
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.162Time9:02.30Pace7:46.70
Split 3:Distance0.062Time0:46.10Pace12:23.55 Cumilative:Distance1.224Time9:48.40Pace8:00.72
Split 4:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance1.286Time10:04.40Pace7:49.98
Split 5:Distance0.375Time4:02.80Pace10:47.47 Cumilative:Distance1.661Time14:07.20Pace8:30.05

Leg 2:Distance0.388Time2:09.70Pace5:34.28
Benjamin's time trial.
Split 1:Distance0.070Time0:29.20Pace6:57.14 Cumilative:Distance0.070Time0:29.20Pace6:57.14
Split 2:Distance0.070Time0:31.60Pace7:31.43 Cumilative:Distance0.140Time1:00.80Pace7:14.29
Split 3:Distance0.124Time0:34.60Pace4:39.03 Cumilative:Distance0.264Time1:35.40Pace6:01.36
Split 4:Distance0.124Time0:34.30Pace4:36.61 Cumilative:Distance0.388Time2:09.70Pace5:34.28

Leg 3:Distance2.000Time18:01.10Pace9:00.55
Cool-down.
Leg 4:Distance1.000Time9:30.30Pace9:30.30
With Stephen.
Leg 5:Distance3.000Time22:38.90Pace7:32.97
With Joseph, Jacob, and Julia.
Leg 6:Distance1.400Time11:20.40Pace8:06.00
Evening workout with Benjamin. Warm-up.
Leg 7:Distance1.119Time9:24.50Pace8:24.47
4x200 with recoveries, which were 200 meter jog, and 600 before the last one.
Split 1:Distance0.124Time0:33.00Pace4:26.13 Cumilative:Distance0.124Time0:33.00Pace4:26.13
Split 2:Distance0.124Time1:15.70Pace10:10.48 Cumilative:Distance0.248Time1:48.70Pace7:18.31
Split 3:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance0.372Time2:21.60Pace6:20.65
Split 4:Distance0.124Time1:44.10Pace13:59.52 Cumilative:Distance0.496Time4:05.70Pace8:15.36
Split 5:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance0.620Time4:38.60Pace7:29.35
Split 6:Distance0.375Time4:13.40Pace11:15.73 Cumilative:Distance0.995Time8:52.00Pace8:54.67
Split 7:Distance0.124Time0:32.50Pace4:22.10 Cumilative:Distance1.119Time9:24.50Pace8:24.47

Leg 8:Distance3.400Time28:50.60Pace8:29.00
More distance with Benjamin.

Black Crocs 2 Miles: 13.96

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Fri, Mar 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.12	0.00	0.00	0.00	14.12

Fast Running Friend Workout - 2016-03-11 06:58:53
Workout Totals: Distance14.125Time1:49:43.60Pace7:46.10
Usual 14. Kids ran their usual distances for the most part. Matthew set a new 200 meter record - 1:02.4. Stephen ended up doing 2 miles instead of 1 due to his first mile being too slow - 9:55.
Leg 1:Distance10.000Time1:16:13.60Pace7:37.36
With Benjamin.
Leg 2:Distance3.000Time23:17.00Pace7:45.67
With Joseph, Jacob, and Julia.
Leg 3:Distance1.000Time9:10.60Pace9:10.60
With Stephen.
Leg 4:Distance0.125Time1:02.40Pace8:19.20
With Matthew.

Black Crocs 2 Miles: 14.12

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Mar 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.54	0.00	0.00	0.00	12.54

Fast Running Friend Workout - 2016-03-12 05:37:31
Workout Totals: Distance12.540Time1:37:48.80Pace7:48.01
Today Joseph, Jacob, William, and Stephen went to the Utah Elementary School Chess Championship. So I had to improvise to get my run in, but I did manage to get in a little over 12 total. Joseph got 4 points out of 6, Jacob 3.5, William 3, Stephen 1.5. So we did OK, but it was not a stellar performance. Our goal for next year is for everybody to get 5 points or more which would make use competitive against elementary schools. I decided to get better organized with the boys chess training and train Julia to train them. Last year things have fallen through the cracks in this area as the results show. Benjamin did 8x200 at home on the track with 200 recovery jog. His first one was 31, then 32. Then Julia massaged his hamstrings, and he was able to hit the target in the last 6 ranging between 29.4 and 30.3.
Leg 1:Distance8.000Time59:25.80Pace7:25.73
Alone.
Leg 2:Distance2.500Time21:06.50Pace8:26.60
Supervising Stephen, William, Joseph, and Jacob running in the field.
Leg 3:Distance2.040Time17:16.50Pace8:28.09
With Jenny.

White Crocs 2 Miles: 2.50	Black Crocs 2 Miles: 10.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
81.63	0.00	0.00	1.11	82.74

Black Crocs 2 Miles: 66.07	White Crocs 2 Miles: 2.50

Night Sleep Time: 46.00	Nap Time: 2.50	Total Sleep Time: 48.50

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