Breaking the Wall

Week starting Mar 04, 2018

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
67.18	1.00	3.75	0.99	72.92

Brown Crocs 1 Miles: 72.92

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

Sun, Mar 04, 2018

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. Fast Sunday.

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

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Mon, Mar 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.08	0.00	0.00	0.00	13.08

Fast Running Friend Workout - 2018-03-05 08:43:35
Workout Totals: Distance13.080Time1:40:51.00Pace7:42.61
Easy runs with the kids, usual distances. Total of 13 for me. Bonnie ran with us today, so that made Stephen run faster. He did 15:18 on the 2.04 mile course, Bonnie got 15:27 - last mile was 7:27 for Stephen, 7:36 for Bonnie.
Leg 1:Distance1.000Time6:58.30Pace6:58.30
Alone.
Leg 2:Distance2.040Time15:18.50Pace7:30.25
With Stephen, part with Bonnie, Jospeh.
Leg 3:Distance4.000Time31:29.90Pace7:52.48
With Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance4.000Time31:29.90Pace7:52.48 Cumilative:Distance4.000Time31:29.90Pace7:52.48

Leg 4:Distance1.000Time8:18.50Pace8:18.50
With Sarah, William, and Matthew.
Leg 5:Distance2.040Time16:16.40Pace7:58.63
With William.
Leg 6:Distance3.000Time22:29.40Pace7:29.80
With Jenny.

Brown Crocs 1 Miles: 13.08

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

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Tue, Mar 06, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.38	0.00	3.75	0.62	11.75

Fast Running Friend Workout - 2018-03-06 10:48:37
Workout Totals: Distance11.750Time1:25:44.10Pace7:17.80
Did the usual kids runs, also did a workout 8x0.625 alternating up and down the canyon with 0.125 recovery except between 4th and 5th due to a bathroom break. Joseph was struggling today, was able to keep up somewhat only on the his first - my third (3:30 down), then 3:52 up (2nd), 3:48 down (5th), and 4:00 (6th). Jenny did my first and almost kept up running in it in 3:33. Jacob kept up on all of his (1,2,5,6) even though we ran 2nd, 5th and 6th quite a bit faster than planned (3:38, 3:22, 3:39). I surprised myself on the last one with the last uphill quarter in 79, which gave me 3:31.8 for the repeat - only 1.8 slower than the downhill target.
Leg 1:Distance2.200Time17:02.00Pace7:44.55
With Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:02.90Pace7:02.90
With Joseph and William.
Leg 3:Distance1.050Time8:31.10Pace8:06.76
Warm-up with Joseph, Jacob, and Jenny.
Leg 4:Distance6.250Time42:48.20Pace6:50.91
Workout.
Split 1:Distance0.625Time3:28.90Pace5:34.24 Cumilative:Distance0.625Time3:28.90Pace5:34.24
Split 2:Distance0.125Time1:28.20Pace11:45.60 Cumilative:Distance0.750Time4:57.10Pace6:36.13
Split 3:Distance0.625Time3:38.50Pace5:49.60 Cumilative:Distance1.375Time8:35.60Pace6:14.98
Split 4:Distance0.125Time1:43.20Pace13:45.60 Cumilative:Distance1.500Time10:18.80Pace6:52.53
Split 5:Distance0.625Time3:29.20Pace5:34.72 Cumilative:Distance2.125Time13:48.00Pace6:29.65
Split 6:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance2.250Time15:19.50Pace6:48.67
Split 7:Distance0.625Time3:43.60Pace5:57.76 Cumilative:Distance2.875Time19:03.10Pace6:37.60
Split 8:Distance0.500Time4:46.30Pace9:32.60 Cumilative:Distance3.375Time23:49.40Pace7:03.53
Split 9:Distance0.625Time3:22.90Pace5:24.64 Cumilative:Distance4.000Time27:12.30Pace6:48.07
Split 10:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance4.125Time28:50.70Pace6:59.56
Split 11:Distance0.625Time3:39.80Pace5:51.68 Cumilative:Distance4.750Time32:30.50Pace6:50.63
Split 12:Distance0.125Time1:40.30Pace13:22.40 Cumilative:Distance4.875Time34:10.80Pace7:00.68
Split 13:Distance0.625Time3:27.80Pace5:32.48 Cumilative:Distance5.500Time37:38.60Pace6:50.65
Split 14:Distance0.125Time1:37.80Pace13:02.40 Cumilative:Distance5.625Time39:16.40Pace6:58.92
Split 15:Distance0.625Time3:31.80Pace5:38.88 Cumilative:Distance6.250Time42:48.20Pace6:50.91

Leg 5:Distance0.250Time2:07.80Pace8:31.20
Cool-down with Joseph.
Leg 6:Distance1.000Time8:12.10Pace8:12.10
With Matthew.

Brown Crocs 1 Miles: 11.75

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

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Wed, Mar 07, 2018

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

Fast Running Friend Workout - 2018-03-07 08:27:39
Workout Totals: Distance12.240Time1:34:06.30Pace7:41.30
Easy runs with the kids, total of 12.
Leg 1:Distance3.000Time23:20.10Pace7:46.70
With William and Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time30:56.30Pace7:44.07
With Joseph and Jacob.
Leg 4:Distance1.000Time7:54.40Pace7:54.40
With Matthew and Jenny.
Leg 5:Distance2.040Time15:51.40Pace7:46.37
With Jenny.

Brown Crocs 1 Miles: 12.24

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

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Thu, Mar 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.84	0.00	0.00	0.37	13.21

Fast Running Friend Workout - 2018-03-08 08:09:01
Workout Totals: Distance13.209Time1:46:22.60Pace8:03.20
Ran with the kids as usual, did a 400 meter time trial on the track at Orem High with Joseph and Jacob. We are now at about the same level, so I just raced them. I ended up winning with 65.8, Joseph 66.2 (PR), Jacob 67.8 (PR). Matthew also ran a mile PR of 7:49.3 (2:00, 1:58, 1:59, 1:52) on the little boy course (out and back, minor up on the way out).
Leg 1:Distance3.000Time23:55.70Pace7:58.57
With Jenny and William.
Leg 2:Distance2.200Time16:46.40Pace7:37.45
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.561Time13:26.40Pace8:36.59
Warm-up with Joseph and Jacob + strides.
Split 1:Distance1.000Time8:15.20Pace8:15.20 Cumilative:Distance1.000Time8:15.20Pace8:15.20
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.062Time8:33.90Pace8:03.90
Split 3:Distance0.062Time0:45.60Pace12:15.48 Cumilative:Distance1.124Time9:19.50Pace8:17.78
Split 4:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.186Time9:38.20Pace8:07.52
Split 5:Distance0.375Time3:48.20Pace10:08.53 Cumilative:Distance1.561Time13:26.40Pace8:36.59

Leg 4:Distance0.248Time1:05.80Pace4:25.32
400 meter time trial with Joseph and Jacob.
Leg 5:Distance2.200Time18:34.20Pace8:26.45
Cool-down with Joseph and Jacob.
Leg 6:Distance3.000Time24:44.80Pace8:14.93
With Jenny.
Leg 7:Distance1.000Time7:49.30Pace7:49.30
With Matthew.

Brown Crocs 1 Miles: 13.21

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

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Fri, Mar 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.20	1.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-09 08:50:55
Workout Totals: Distance12.200Time1:35:35.80Pace7:50.15
Easy runs with the kids for the most part - usual distances. Joseph, Jacob, and I paced Julia in a mile time trial on the track. She ran 6:14.2 (89, 92, 95, 95) and finally was able to break her 1.5 year old PR of 6:18. She needs to improve by another 14 seconds to get her driving learner's permit.
Leg 1:Distance3.000Time23:21.20Pace7:47.07
With Jenny and William.
Leg 2:Distance2.200Time16:16.60Pace7:23.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.050Time9:03.10Pace8:37.24
Warm-up to the track with Julia, Joseph, and Jacob.
Leg 4:Distance1.000Time6:14.20Pace6:14.20
Julia's mile time trial - Joseph and Jacob helped pace.
Leg 5:Distance0.950Time8:56.10Pace9:24.32
Cool-down with Julia, Joseph, and Jacob.
Leg 6:Distance1.000Time8:03.00Pace8:03.00
With Matthew, Joseph, and Jacob.
Leg 7:Distance3.000Time23:41.60Pace7:53.87
With Jenny.

Brown Crocs 1 Miles: 12.20

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

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Sat, Mar 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.44	0.00	0.00	0.00	10.44

Fast Running Friend Workout - 2018-03-10 19:28:20
Workout Totals: Distance10.440Time1:20:51.30Pace7:44.68
Spent most of the day at the chess tournament - Utah Elementary Championship. Results: Jacob (5th grade) - 4 wins, 2 losses, 4 points, 11th place. William (3rd grade) - 5 wins, 1 loss, 5 points, 6th place. Stephen (1st grade) - 2 wins, 3 draws, 1 loss, 3.5 points. Matthew (kindergarten) - 1 win, 1 draw, 4 losses, 1.5 points. Stephen discovered a new skill - how to draw in a losing position. Turns out the following trick works at least among the average players in the 1st grade division. If you are a piece or two down, just trade queens and try to blockade the pawns as much as possible. The opponent does not know how to win from there, gets bored, and starts moving his pieces back and forth. You also move the same piece back and forth. When this happened three times, declare a draw by repetition. While this is a cool trick, though, we need to teach Stephen how to not get into that position in the first place. Chances are very high that if a player does not know how to win with a piece or especially two up, he is not that hard to beat if you start with equal material. Running wise, the distances were reduced for everybody due to the late arrival - I ran 10, Jenny 3, Joseph and Jacob 4, William 3, Stephen 2, Matthew 1.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Joseph, Jacob, William, and Matthew.
Leg 2:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time6:50.60Pace6:50.60
With Jacob.
Leg 4:Distance3.400Time25:13.50Pace7:25.15
Alone.
Leg 5:Distance3.000Time23:56.80Pace7:58.93
With Jenny.

Brown Crocs 1 Miles: 10.44

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
67.18	1.00	3.75	0.99	72.92

Brown Crocs 1 Miles: 72.92

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

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