Breaking the Wall

Week starting Mar 03, 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
68.05	1.50	5.50	2.24	77.29

Navy Crocs Miles: 77.31

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

Sun, Mar 03, 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, Mar 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.50	1.50	0.00	13.00

Fast Running Friend Workout - 2019-03-04 08:33:50
Workout Totals: Distance13.000Time1:40:55.00Pace7:45.77
Felt stronger today. Total of 13. Did a pickup with Jenny for 0.5 in 3:04, then kept going and ran 2:44 for the next 0.5 to get 5:48 for the mile. Then also did a pickup with Joseph, Jacob, and Bonnie for 1 mile in 5:47 in the afternoon - this is Bonnie PR for down the canyon.
Leg 1:Distance6.000Time47:06.10Pace7:51.02
With Jenny.
Split 1:Distance3.050Time25:01.60Pace8:12.33 Cumilative:Distance3.050Time25:01.60Pace8:12.33
Split 2:Distance0.500Time3:04.90Pace6:09.80 Cumilative:Distance3.550Time28:06.50Pace7:55.07
Split 3:Distance0.500Time2:44.00Pace5:28.00 Cumilative:Distance4.050Time30:50.50Pace7:36.91
Split 4:Distance1.950Time16:15.60Pace8:20.31 Cumilative:Distance6.000Time47:06.10Pace7:51.02

Leg 2:Distance6.000Time46:29.30Pace7:44.88
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time24:21.80Pace7:59.28 Cumilative:Distance3.050Time24:21.80Pace7:59.28
Split 2:Distance1.000Time5:47.70Pace5:47.70 Cumilative:Distance4.050Time30:09.50Pace7:26.79
Split 3:Distance1.950Time16:19.80Pace8:22.46 Cumilative:Distance6.000Time46:29.30Pace7:44.88

Leg 3:Distance1.000Time7:19.60Pace7:19.60
With Matthew and I think maybe Stephen.

Navy Crocs Miles: 13.00

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

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Tue, Mar 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.97	0.00	1.00	1.12	12.09

Fast Running Friend Workout - 2019-03-05 09:46:07
Workout Totals: Distance12.100Time1:35:11.30Pace7:52.01
Total of around 12. All intervals down the canyon. Did 3x0.375 with Joseph and Jacob (1:53.8, 1:51.2, 1:50.6) - 0.125 recovery. The target was 1:52.5 - 5:00 pace. We are working on getting used to that pace so we can break 5:00 down the canyon first. Then, once successful, we will try to repeat or at least get close on the track. Bonnie and William did 2x0.25 in around 77 or so - they both were not 100% today. Also did Stephen's workout with William - 4x0.25 with 0.125 recovery with the target of 90 seconds - we were a bit faster. William and Stephen ended up with 7 total today - somewhat on accident.
Leg 1:Distance4.000Time31:45.20Pace7:56.30
With Jenny.
Leg 2:Distance1.350Time10:59.30Pace8:08.37
Warm-up with Joseph, Jacob, Bonnie, William, and Stephen.
Leg 3:Distance2.000Time14:46.10Pace7:23.05
Workout with Joseph and Jacob - part with Bonnie and William - 3x0.375 down the canyon.
Split 1:Distance0.375Time1:53.80Pace5:03.47 Cumilative:Distance0.375Time1:53.80Pace5:03.47
Split 2:Distance0.125Time1:39.80Pace13:18.40 Cumilative:Distance0.500Time3:33.60Pace7:07.20
Split 3:Distance0.375Time1:51.20Pace4:56.53 Cumilative:Distance0.875Time5:24.80Pace6:11.20
Split 4:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance1.000Time6:50.80Pace6:50.80
Split 5:Distance0.375Time1:50.60Pace4:54.93 Cumilative:Distance1.375Time8:41.40Pace6:19.20
Split 6:Distance0.625Time6:04.70Pace9:43.52 Cumilative:Distance2.000Time14:46.10Pace7:23.05

Leg 4:Distance3.750Time30:00.70Pace8:00.19
Workout with William and Stephen - 4x0.25 down the canyon.
Split 1:Distance0.250Time1:30.00Pace6:00.00 Cumilative:Distance0.250Time1:30.00Pace6:00.00
Split 2:Distance0.125Time1:35.00Pace12:40.00 Cumilative:Distance0.375Time3:05.00Pace8:13.33
Split 3:Distance0.250Time1:27.20Pace5:48.80 Cumilative:Distance0.625Time4:32.20Pace7:15.52
Split 4:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance0.750Time6:10.60Pace8:14.13
Split 5:Distance0.250Time1:28.80Pace5:55.20 Cumilative:Distance1.000Time7:39.40Pace7:39.40
Split 6:Distance0.125Time1:42.30Pace13:38.40 Cumilative:Distance1.125Time9:21.70Pace8:19.29
Split 7:Distance0.250Time1:29.70Pace5:58.80 Cumilative:Distance1.375Time10:51.40Pace7:53.75
Split 8:Distance2.375Time19:09.30Pace8:03.92 Cumilative:Distance3.750Time30:00.70Pace8:00.19

Leg 5:Distance1.000Time7:40.00Pace7:40.00
With Matthew, William, and Stephen.

Navy Crocs Miles: 12.10

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

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Wed, Mar 06, 2019

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 - 2019-03-06 09:45:21
Workout Totals: Distance11.000Time1:26:16.20Pace7:50.56
Total of 11. Took it easy today to recovery from yesterday's workout. Usual distances for the kids.
Leg 1:Distance4.000Time31:09.80Pace7:47.45
With Jenny.
Leg 2:Distance6.000Time47:40.60Pace7:56.77
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
With Matthew and William.

Navy Crocs Miles: 11.00

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

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Thu, Mar 07, 2019

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

Fast Running Friend Workout - 2019-03-07 10:02:45
Workout Totals: Distance12.000Time1:30:55.20Pace7:34.60
Usual 12 today, usual distances for the kids. Did a mile pickup in 5:39.9 with Joseph and Jacob, first 0.5 was in 2:54 with Bonnie, then we sped up a bit, then a lot in the last quarter which we did in 79.
Leg 1:Distance5.000Time38:47.00Pace7:45.40
Alone.
Leg 2:Distance6.000Time44:44.80Pace7:27.47
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:43.20Pace7:46.62 Cumilative:Distance3.050Time23:43.20Pace7:46.62
Split 2:Distance1.000Time5:39.90Pace5:39.90 Cumilative:Distance4.050Time29:23.10Pace7:15.33
Split 3:Distance1.950Time15:21.70Pace7:52.67 Cumilative:Distance6.000Time44:44.80Pace7:27.47

Leg 3:Distance1.000Time7:23.40Pace7:23.40
With 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 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.03	0.00	1.00	0.00	12.03

Fast Running Friend Workout - 2019-03-08 14:13:16
Workout Totals: Distance12.030Time1:32:20.00Pace7:40.52
12 total, more or less usual distances for the kids. Did a mile pickup with Joseph, Jacob, and Bonnie in 5:48. Also Matthew wanted to run in the canyon today, so he did 2 miles, one down in 7:05, then a bit of rest, and one up in 7:47. Then ran 4 more with William, we got some snow and rain on us in the canyon, but once we got out, it was much better.
Leg 1:Distance6.000Time46:07.30Pace7:41.22
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:24.10Pace8:00.03 Cumilative:Distance3.050Time24:24.10Pace8:00.03
Split 2:Distance1.000Time5:48.40Pace5:48.40 Cumilative:Distance4.050Time30:12.50Pace7:27.53
Split 3:Distance1.950Time15:54.80Pace8:09.64 Cumilative:Distance6.000Time46:07.30Pace7:41.22

Leg 2:Distance1.000Time7:05.80Pace7:05.80
With Matthew down the canyon.
Leg 3:Distance1.000Time7:47.00Pace7:47.00
With Matthew up the canyon.
Leg 4:Distance4.030Time31:19.90Pace7:46.48
With William.

Navy Crocs Miles: 12.03

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

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Sat, Mar 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	1.00	1.00	1.12	17.17

Fast Running Friend Workout - 2019-03-09 11:48:06
Workout Totals: Distance17.175Time2:10:58.90Pace7:37.58
Total of about 16, did 3x0.375 with 0.125 recovery with Joseph and Jacob at 5:00 pace, then 4x0.25 at a bit faster than 90 with William, Stephen, and Bonnie, then a 2 mile tempo in 11:13 (5:37, 5:36) alone - all down the canyon. Also did 6 more with Jenny in the evening with a mile pickup in 6:18.
Leg 1:Distance1.300Time10:41.50Pace8:13.46
Warm-up.
Leg 2:Distance2.000Time15:13.10Pace7:36.55
Workout with Joseph and Jacob.
Split 1:Distance0.375Time1:53.70Pace5:03.20 Cumilative:Distance0.375Time1:53.70Pace5:03.20
Split 2:Distance0.125Time1:32.90Pace12:23.20 Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.375Time1:52.80Pace5:00.80 Cumilative:Distance0.875Time5:19.40Pace6:05.03
Split 4:Distance0.125Time1:42.10Pace13:36.80 Cumilative:Distance1.000Time7:01.50Pace7:01.50
Split 5:Distance0.375Time1:52.20Pace4:59.20 Cumilative:Distance1.375Time8:53.70Pace6:28.15
Split 6:Distance0.625Time6:19.40Pace10:07.04 Cumilative:Distance2.000Time15:13.10Pace7:36.55

Leg 3:Distance4.375Time35:21.40Pace8:04.89
Workout with William, Stephen, and Bonnie.
Split 1:Distance0.250Time1:28.00Pace5:52.00 Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.125Time1:32.80Pace12:22.40 Cumilative:Distance0.375Time3:00.80Pace8:02.13
Split 3:Distance0.250Time1:29.30Pace5:57.20 Cumilative:Distance0.625Time4:30.10Pace7:12.16
Split 4:Distance0.125Time1:40.00Pace13:20.00 Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 5:Distance0.250Time1:29.00Pace5:56.00 Cumilative:Distance1.000Time7:39.10Pace7:39.10
Split 6:Distance0.125Time1:37.70Pace13:01.60 Cumilative:Distance1.125Time9:16.80Pace8:14.93
Split 7:Distance0.250Time1:27.00Pace5:48.00 Cumilative:Distance1.375Time10:43.80Pace7:48.22
Split 8:Distance3.000Time24:37.60Pace8:12.53 Cumilative:Distance4.375Time35:21.40Pace8:04.89

Leg 4:Distance2.500Time15:14.80Pace6:05.92
Alone, did a tempo.
Split 1:Distance2.000Time11:13.10Pace5:36.55 Cumilative:Distance2.000Time11:13.10Pace5:36.55
Split 2:Distance0.500Time4:01.70Pace8:03.40 Cumilative:Distance2.500Time15:14.80Pace6:05.92

Leg 5:Distance1.000Time7:26.10Pace7:26.10
With Matthew.
Leg 6:Distance6.000Time47:02.00Pace7:50.33
With Jenny.
Split 1:Distance3.050Time24:15.60Pace7:57.25 Cumilative:Distance3.050Time24:15.60Pace7:57.25
Split 2:Distance1.000Time6:18.80Pace6:18.80 Cumilative:Distance4.050Time30:34.40Pace7:32.94
Split 3:Distance1.950Time16:27.60Pace8:26.46 Cumilative:Distance6.000Time47:02.00Pace7:50.33

Navy Crocs Miles: 17.18

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
68.05	1.50	5.50	2.24	77.29

Navy Crocs Miles: 77.31

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

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