Breaking the Wall

Week starting Mar 05, 2017

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:	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
56.97	0.25	14.00	0.25	71.47

Camouflage Crocs 1 Miles: 71.47

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

Sun, Mar 05, 2017

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 06, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-03-06 08:18:13
Workout Totals: Distance10.500Time1:23:48.90Pace7:58.94
Usual runs except Joseph did only 2 miles as he was not feeling well.
Leg 1:Distance1.000Time8:16.50Pace8:16.50
With Jacob, Benjamin, and Stephen.
Leg 2:Distance3.000Time24:12.10Pace8:04.03
With Jacob, William, and Benjamin.
Leg 3:Distance6.000Time46:39.70Pace7:46.62
With Benjamin.
Leg 4:Distance0.500Time4:40.60Pace9:21.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Tue, Mar 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-03-07 07:50:50
Workout Totals: Distance10.500Time1:24:05.50Pace8:00.52
Got some snow today, so the pace was slow. Usual runs for everybody except Joseph who did 3.
Leg 1:Distance10.000Time1:19:44.40Pace7:58.44
With Benjamin.
Leg 2:Distance0.500Time4:21.10Pace8:42.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Wed, Mar 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.60	0.00	8.00	0.00	12.60

Fast Running Friend Workout - 2017-03-08 08:46:20
Workout Totals: Distance12.600Time1:29:39.50Pace7:06.94
Did 8 mile tempo with Benjamin. 3 down the canyon, 2 up, 3 down. He pulled me for the first 5, then took off. First 3 was 17:21, then 12:28 uphill, and 17:41 for the last 3. There was a mild wind blowing into the canyon, which made uphill easier than normal, and down harder than normal. Benjamin closed with 15:37 for the last 3. The kids ran their usual distances.
Leg 1:Distance2.500Time21:28.70Pace8:35.48
Warm-up.
Leg 2:Distance8.000Time47:30.40Pace5:56.30
Tempo.
Leg 3:Distance1.600Time16:01.10Pace10:00.69
Cool-down.
Leg 4:Distance0.500Time4:39.30Pace9:18.60
With Matthew.

Camouflage Crocs 1 Miles: 12.60

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

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Thu, Mar 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-03-09 08:24:07
Workout Totals: Distance10.040Time1:18:10.60Pace7:47.19
Usual runs.
Leg 1:Distance3.000Time22:17.20Pace7:25.73
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time6:57.20Pace6:57.20
With Benjamin and Jacob.
Leg 3:Distance2.040Time17:08.70Pace8:24.26
With Benjamin and Stephen.
Leg 4:Distance4.000Time31:47.50Pace7:56.88
With Benjamin and Joseph.

Fast Running Friend Workout - 2017-03-09 21:18:00
Workout Totals: Distance0.500Time4:35.40Pace9:10.80

Leg 1:Distance0.500Time4:35.40Pace9:10.80
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Fri, Mar 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.25	0.00	0.25	10.07

Fast Running Friend Workout - 2017-03-10 08:27:51
Workout Totals: Distance10.065Time1:15:50.10Pace7:32.07
Some kids did 400 time trial today. Stephen ran 1:37.5 (small PR, splits 22,24,27,24), William 83.5 (small PR I think, 18,21,22,22), Jacob 72.4 (PR by 0.3, 16,17,20,19), Julia 81.1 (small PR I think, 18,21,21,21), Joseph 70.9 (missed PR by 0.3, but overall a good development and a confidence builder as he has struggled recently, 16,17,19,18 high). Benjamin helped with the pacing in the 400s. I had Jacob run only 3 miles, wanted Joseph to do the same, but then he ran an extra mile with me making his total 4 today. Otherwise usual runs.
Leg 1:Distance0.180Time1:35.30Pace8:49.44
Warm-up.
Leg 2:Distance0.248Time1:37.50Pace6:33.15
Stephen's 400
Leg 3:Distance0.248Time1:23.50Pace5:36.69
William's 400.
Leg 4:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob's 400.
Split 1:Distance0.248Time1:10.90Pace4:45.89 Cumilative:Distance0.248Time1:10.90Pace4:45.89
Joseph.
Split 2:Distance0.000Time0:01.40Pace0:00.00 Cumilative:Distance0.248Time1:12.30Pace4:51.53
Jacob.

Leg 5:Distance0.248Time2:23.30Pace9:37.82
Recovery jog.
Leg 6:Distance0.248Time1:21.10Pace5:27.02
Julia's 400.
Leg 7:Distance0.110Time1:01.50Pace9:19.09
Jog to the car.
Leg 8:Distance0.035Time0:20.80Pace9:54.29
Matthew's false start. Benjamin ran with him later in the evening.
Leg 9:Distance7.500Time56:59.80Pace7:35.97
Most of this with Benjamin.
Leg 10:Distance1.000Time7:55.00Pace7:55.00
With Joseph.

Camouflage Crocs 1 Miles: 10.06

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

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Sat, Mar 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	6.00	0.00	17.30

Fast Running Friend Workout - 2017-03-11 09:04:20
Workout Totals: Distance17.300Time2:08:05.90Pace7:24.27
Did a tempo workout with Benjamin today as part of a long run - total of almost 17 + the run with Matthew later. We did 2x3 down the canyon with long rest. The first one was after 5.4 warm-up, the goal was for Benjamin to run sub-5:00 pace, for me to run relax. He did 14:55 (4:54, 4:58, 5:03), I did 16:59 (5:39, 5:40, 5:40). We got some headwind in the last mile which made the effort harder. Benjamin got knocked down to 5:03, I was able to hold the pace, but the effort went up considerably - I went from enjoying a controlled pace to having to really push it to not slow down. On the second one I had Benjamin pace me. My reasoning in setting it up like this was to give him a confidence builder that he can run sub-5:00 pace, and then give him something endurance building that he can relax at while helping me in the process. By that time we got some more headwind, but Benjamin's presence counterbalanced it. I was hoping to run 16:30, but by around 1 mile I could tell that even with Benjamin's help, this much wind + fatigue from the workout would require more fitness than I had today. So I tried to not lose too much ground to the target 5:30 pace. I was able to run 16:36. Mile splits were 5:33, 5:35, 5:28. Younger kids ran their usual Saturday distances. Jenny did it in two installments due to the need to study for and take BYU Math 112 test.
Leg 1:Distance5.400Time41:57.80Pace7:46.26
Warm-up.
Leg 2:Distance3.000Time16:59.30Pace5:39.77
First tempo.
Leg 3:Distance3.120Time28:12.30Pace9:02.40
Recovery.
Leg 4:Distance3.000Time16:36.70Pace5:32.23
Second tempo.
Leg 5:Distance2.280Time19:38.70Pace8:36.97
Cool-down.
Leg 6:Distance0.500Time4:41.10Pace9:22.20
With Matthew.

Camouflage Crocs 1 Miles: 17.30

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
56.97	0.25	14.00	0.25	71.47

Camouflage Crocs 1 Miles: 71.47

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

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