Breaking the Wall

Week starting Mar 01, 2020

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
70.03	1.00	6.00	2.43	79.46

Neon Crocs 1 Miles: 79.46

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

Sun, Mar 01, 2020

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 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.12	13.05

Fast Running Friend Workout - 2020-03-02 08:36:19
Workout Totals: Distance13.054Time1:43:18.10Pace7:54.80
Easy runs, total of 13.
Leg 1:Distance4.000Time33:05.10Pace8:16.27
With Julia.
Leg 2:Distance2.054Time15:41.30Pace7:38.28
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:18.70Pace7:51.72 Cumilative:Distance0.930Time7:18.70Pace7:51.72
Split 2:Distance0.124Time0:39.60Pace5:19.35 Cumilative:Distance1.054Time7:58.30Pace7:33.80
Split 3:Distance1.000Time7:43.00Pace7:43.00 Cumilative:Distance2.054Time15:41.30Pace7:38.28

Leg 3:Distance4.000Time31:23.70Pace7:50.93
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance3.000Time23:08.00Pace7:42.67
With Jenny.

Neon Crocs 1 Miles: 13.05

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

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Tue, Mar 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.17	0.00	0.00	0.12	11.29

Fast Running Friend Workout - 2020-03-03 10:13:26
Workout Totals: Distance11.294Time1:30:58.20Pace8:03.28
Total of 11. The boys did a 200 time trial off a running start, but off just regular running, so it probably evens things out. Joseph and Jacob got 29.6 (PRs), William 33.2 (PR), Matthew 38.3, and Stephen I think 37.8 - his foot was hurting.
Leg 1:Distance4.000Time33:12.60Pace8:18.15
With Julia.
Leg 2:Distance2.294Time18:02.10Pace7:51.71
With Joseph, Jacob, William, Stephen, and Matthew.
Split 1:Distance1.050Time8:16.80Pace7:53.14 Cumilative:Distance1.050Time8:16.80Pace7:53.14
Split 2:Distance0.124Time0:38.30Pace5:08.87 Cumilative:Distance1.174Time8:55.10Pace7:35.79
Split 3:Distance1.120Time9:07.00Pace8:08.39 Cumilative:Distance2.294Time18:02.10Pace7:51.71

Leg 3:Distance5.000Time39:43.50Pace7:56.70
With Joseph.

Neon Crocs 1 Miles: 11.29

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

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Wed, Mar 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	4.00	0.00	13.00

Fast Running Friend Workout - 2020-03-04 09:05:33
Workout Totals: Distance13.000Time1:39:00.20Pace7:36.94
Total of 12. Usual distances for the kids. Had Benjamin pace me through 2x2 in the canyon, one up, one down up in 12:29 (6:15, 6:14), down 11:23 (5:52, 5:34, last two quarters 82, 78). Was surprised at how much juice I found in myself at the end of the last one because 5:52 opening mile did not feel easy. I tried Molly Seidel's method of "no brain, no pain", and to some extent it worked.
Leg 1:Distance9.000Time1:05:24.00Pace7:16.00
With Benjamin.
Split 1:Distance2.020Time15:56.40Pace7:53.47 Cumilative:Distance2.020Time15:56.40Pace7:53.47
Split 2:Distance2.000Time12:29.80Pace6:14.90 Cumilative:Distance4.020Time28:26.20Pace7:04.43
Split 3:Distance0.960Time8:42.20Pace9:03.96 Cumilative:Distance4.980Time37:08.40Pace7:27.47
Split 4:Distance2.000Time11:23.60Pace5:41.80 Cumilative:Distance6.980Time48:32.00Pace6:57.19
Split 5:Distance2.020Time16:52.00Pace8:20.99 Cumilative:Distance9.000Time1:05:24.00Pace7:16.00

Leg 2:Distance4.000Time33:36.20Pace8:24.05
With Julia.

Neon Crocs 1 Miles: 13.00

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

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Thu, Mar 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.24	0.00	0.00	0.31	12.55

Fast Running Friend Workout - 2020-03-05 15:37:49
Workout Totals: Distance12.548Time1:38:26.30Pace7:50.70
More or less usual runs, 12 total. Matthew did a 400 time trial on the track, ran a PR of 79.9. Splits 38, 41. We also measured out a downhill 100 meter stretch to do sprints on. Joseph and Jacob ran 13.3, William 14.9, I stayed with William, but it felt very close to all out.
Leg 1:Distance1.000Time7:31.30Pace7:31.30
Alone.
Leg 2:Distance1.050Time8:18.20Pace7:54.48
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance0.248Time1:19.90Pace5:22.18
With Joseph, Jacob, Stephen, and Matthew.
Leg 4:Distance1.250Time10:13.60Pace8:10.88
With Joseph, Jacob, Stephen, and Matthew.
Leg 5:Distance5.000Time38:52.60Pace7:46.52
Part with Joseph, Jacob, and Matthew, part alone.
Split 1:Distance0.381Time3:02.70Pace7:59.53 Cumilative:Distance0.381Time3:02.70Pace7:59.53
Split 2:Distance0.062Time0:14.90Pace4:00.32 Cumilative:Distance0.443Time3:17.60Pace7:26.05
Split 3:Distance4.557Time35:35.00Pace7:48.51 Cumilative:Distance5.000Time38:52.60Pace7:46.52

Leg 6:Distance4.000Time32:10.70Pace8:02.68
With Julia.

Neon Crocs 1 Miles: 12.55

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

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Fri, Mar 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.68	0.00	0.00	0.38	12.06

Fast Running Friend Workout - 2020-03-06 16:37:16
Workout Totals: Distance12.054Time1:33:35.10Pace7:45.83
More or less usual runs, 12 total for me.
Leg 1:Distance2.054Time17:05.00Pace8:19.03
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:44.20Pace8:19.14 Cumilative:Distance0.930Time7:44.20Pace8:19.14
Split 2:Distance0.124Time0:37.40Pace5:01.61 Cumilative:Distance1.054Time8:21.60Pace7:55.90
Split 3:Distance1.000Time8:43.40Pace8:43.40 Cumilative:Distance2.054Time17:05.00Pace8:19.03

Leg 2:Distance6.000Time44:25.00Pace7:24.17
Part with Joseph and Jacob, part alone.
Split 1:Distance3.175Time24:31.60Pace7:43.50 Cumilative:Distance3.175Time24:31.60Pace7:43.50
Split 2:Distance0.375Time2:04.70Pace5:32.53 Cumilative:Distance3.550Time26:36.30Pace7:29.66
Split 3:Distance2.450Time17:48.70Pace7:16.20 Cumilative:Distance6.000Time44:25.00Pace7:24.17

Leg 3:Distance4.000Time32:05.10Pace8:01.27
With Julia.

Neon Crocs 1 Miles: 12.05

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

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Sat, Mar 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	1.00	2.00	1.50	17.51

Fast Running Friend Workout - 2020-03-07 09:51:01
Workout Totals: Distance17.511Time2:11:37.00Pace7:30.97
Total of over 17. Paced William with Joseph and Jacob to a 400 PR of 71.2. The did a 2 mile tempo down the canyon with Joseph and Jacob in 11:53. Then joined Benjamin for part of his workout. He did 3x3 down in 15:23, up in 16:20, and then down in 15:16. I did 0.375 down in 1:54, then 0.375 up in 2:00, and then 0.5 down in 2:35. The wind was blowing up the canyon. Matthew did his 1 mile track "tempo run" in 6:31. The wind was a factor.
Leg 1:Distance1.050Time8:46.40Pace8:21.33
Warm-up with the boys.
Leg 2:Distance0.250Time1:11.20Pace4:44.80
William's 400.
Leg 3:Distance0.250Time2:09.80Pace8:39.20
Recovery jog with Joseph, William, and Jacob.
Leg 4:Distance1.000Time6:31.70Pace6:31.70
Matthew's tempo mile along with Joseph, Jacob, William, and Stephen.
Leg 5:Distance1.500Time12:33.80Pace8:22.53
Cool-down.
Leg 6:Distance13.461Time1:40:24.10Pace7:27.52
Part with Benjamin, part with Joseph, and Jacob, part alone.
Split 1:Distance0.980Time8:25.80Pace8:36.12 Cumilative:Distance0.980Time8:25.80Pace8:36.12
Split 2:Distance2.000Time11:53.30Pace5:56.65 Cumilative:Distance2.980Time20:19.10Pace6:49.09
Split 3:Distance0.930Time7:26.50Pace8:00.11 Cumilative:Distance3.910Time27:45.60Pace7:05.98
Split 4:Distance0.375Time1:54.10Pace5:04.27 Cumilative:Distance4.285Time29:39.70Pace6:55.33
Split 5:Distance2.045Time16:21.40Pace7:59.90 Cumilative:Distance6.330Time46:01.10Pace7:16.19
Split 6:Distance0.375Time2:00.50Pace5:21.33 Cumilative:Distance6.705Time48:01.60Pace7:09.77
Split 7:Distance2.106Time16:51.10Pace8:00.10 Cumilative:Distance8.811Time1:04:52.70Pace7:21.80
Split 8:Distance0.500Time2:35.20Pace5:10.40 Cumilative:Distance9.311Time1:07:27.90Pace7:14.74
Split 9:Distance4.150Time32:56.20Pace7:56.19 Cumilative:Distance13.461Time1:40:24.10Pace7:27.52

Neon Crocs 1 Miles: 17.51

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
70.03	1.00	6.00	2.43	79.46

Neon Crocs 1 Miles: 79.46

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

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