Breaking the Wall

Week starting Mar 10, 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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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
64.88	1.00	4.00	1.25	71.13

Navy Crocs Miles: 71.13

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

Sun, Mar 10, 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 11, 2019

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

Fast Running Friend Workout - 2019-03-11 14:43:53
Workout Totals: Distance13.000Time1:47:15.40Pace8:15.03
Took it easy today, total of 13. Did a test on Julia to see what her HR is doing at a faster pace. Even though at 8:30 pace her HR is around 170, for the life of her she could not get it above 188 when we picked it up, and she could only run 6:50 down the canyon. So sounds like weak adrenal glands, need to figure out what to do about them. One thing I told her to do is to make sure she gets to bed early and takes naps. Matthew insisted on running on the track. I told him he had to run the first quarter in under 1:45 if I took the trouble to drive him there, or he would not get his standard popsicle for the run. He agreed to the deal. His first lap was 1:38, then he still ran decent - 1:48, 1:49, and all he had to do in the last lap to PR was 1:46, but he just said he did not want the record and coasted in with 1:51 finishing in 7:09. Afterwards, we had a discussion about not letting a bird fly away when you have it in your hands.
Leg 1:Distance6.000Time50:57.00Pace8:29.50
With Julia.
Split 1:Distance3.050Time25:55.40Pace8:29.97 Cumilative:Distance3.050Time25:55.40Pace8:29.97
Split 2:Distance1.000Time6:50.30Pace6:50.30 Cumilative:Distance4.050Time32:45.70Pace8:05.36
Split 3:Distance1.950Time18:11.30Pace9:19.64 Cumilative:Distance6.000Time50:57.00Pace8:29.50

Leg 2:Distance6.000Time49:08.80Pace8:11.47
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:09.60Pace7:09.60
With Matthew and William on the track.

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 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	1.00	11.00

Fast Running Friend Workout - 2019-03-12 09:48:56
Workout Totals: Distance11.000Time1:26:54.10Pace7:54.01
11 total, paced Sarah to 7:40 mile down the canyon, then in the afternoon did a workout with Joseph and Jacob - 2x0.5 with 0.25 recovery down the canyon. Joseph and I got 2:27.5, 2:29.8. Jacob had 2:28/2:33. Bonnie and William did 2x0.25 with us. Bonnie kept up, William was back a couple of seconds. Stephen had sore throat, so I just had him run easy. More or less usual distances for the kids, except Joseph, Jacob, and William did an extra mile with Matthew.
Leg 1:Distance0.650Time5:02.20Pace7:44.92
Warm-up.
Leg 2:Distance1.000Time7:40.60Pace7:40.60
Paced Sarah.
Leg 3:Distance2.350Time17:21.70Pace7:23.28
More distance.
Leg 4:Distance1.450Time12:16.50Pace8:27.93
Warm-up with the kids.
Leg 5:Distance4.550Time36:55.40Pace8:06.90
Workout with Joseph and Jacob - part with Bonnie and William.
Split 1:Distance0.500Time2:27.50Pace4:55.00 Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.250Time2:44.70Pace10:58.80 Cumilative:Distance0.750Time5:12.20Pace6:56.27
Split 3:Distance0.500Time2:29.80Pace4:59.60 Cumilative:Distance1.250Time7:42.00Pace6:09.60
Split 4:Distance3.300Time29:13.40Pace8:51.33 Cumilative:Distance4.550Time36:55.40Pace8:06.90

Leg 6:Distance1.000Time7:37.70Pace7:37.70
With Matthew, Joseph, Jacob, 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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Wed, Mar 13, 2019

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

Fast Running Friend Workout - 2019-03-13 15:53:01
Workout Totals: Distance12.000Time1:33:32.50Pace7:47.71
12 total, usual distances for the kids.
Leg 1:Distance6.000Time47:30.80Pace7:55.13
With Joseph and Jacob.
Leg 2:Distance1.000Time7:22.30Pace7:22.30
With Matthew and William.
Leg 3:Distance5.000Time38:39.40Pace7:43.88
Alone.

Navy Crocs Miles: 12.00

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

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Thu, Mar 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.13	0.00	2.00	0.00	11.13

Fast Running Friend Workout - 2019-03-14 10:05:06
Workout Totals: Distance11.130Time1:24:46.80Pace7:37.04
Total of 11, 2 mile tempo with Joseph and Jacob in 11:29, Matthew ran a new mile record on the little boy course in 7:05.5 improving by 0.1.
Leg 1:Distance4.000Time31:27.40Pace7:51.85
With Jenny.
Leg 2:Distance6.130Time46:13.90Pace7:32.51
With the kids, tempo run with Joseph and Jacob. I think Bonnie and William ran to the first mile with us in 5:48.
Split 1:Distance0.980Time8:01.00Pace8:10.82 Cumilative:Distance0.980Time8:01.00Pace8:10.82
Split 2:Distance2.000Time11:29.80Pace5:44.90 Cumilative:Distance2.980Time19:30.80Pace6:32.89
Tempo run down the canyon.
Split 3:Distance3.150Time26:43.10Pace8:28.92 Cumilative:Distance6.130Time46:13.90Pace7:32.51

Leg 3:Distance1.000Time7:05.50Pace7:05.50
With Matthew and I think Stephen - new record.

Navy Crocs Miles: 11.13

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

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Fri, Mar 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	1.00	1.00	0.25	12.00

Fast Running Friend Workout - 2019-03-15 10:29:40
Workout Totals: Distance12.000Time1:31:30.80Pace7:37.57
Usual runs. Kids were on reduced mileage due to the chess tournament tomorrow. I did some pickups. First 1 mile down the canyon in 5:29 which consisted of 0.5 with Jenny in 2:50, followed immediately by another in 2:39. 1 mile with Stephen on the track in 6:28. And 0.25 down the canyon in 72.9 with Joseph, Jacob, and Bonnie.
Leg 1:Distance6.000Time46:27.90Pace7:44.65
With Jenny.
Split 1:Distance3.050Time24:41.00Pace8:05.57 Cumilative:Distance3.050Time24:41.00Pace8:05.57
Split 2:Distance1.000Time5:29.20Pace5:29.20 Cumilative:Distance4.050Time30:10.20Pace7:26.96
Split 3:Distance1.950Time16:17.70Pace8:21.38 Cumilative:Distance6.000Time46:27.90Pace7:44.65

Leg 2:Distance1.000Time7:06.10Pace7:06.10
With Stephen and Matthew.
Leg 3:Distance1.000Time6:28.50Pace6:28.50
With Stephen.
Leg 4:Distance4.000Time31:28.30Pace7:52.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance2.040Time16:11.60Pace7:56.27 Cumilative:Distance2.040Time16:11.60Pace7:56.27
Split 2:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance2.290Time17:24.20Pace7:35.98
Split 3:Distance1.710Time14:04.10Pace8:13.63 Cumilative:Distance4.000Time31:28.30Pace7:52.08

Navy Crocs Miles: 12.00

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

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Sat, Mar 16, 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 - 2019-03-16 17:56:32
Workout Totals: Distance12.000Time1:30:30.50Pace7:32.54
Chess tournament in the morning - Utah Elementary Chess Championship. Results: Jacob 4.5 out 6, 6th place in 6th grade. Managed to hypnotize his opponent into giving him a stalemate in a losing position. William 4 out 6, 14th place in 4th grade. Stephen 3.5 out 6, 27th in 2nd grade. Again pulled off a draw by repetition while losing. Maybe he will be a good businessman. Knows how to reach a compromise, good at managing inventory. Matthew 3 out 6, 15th place in kindergarden. No compromise, goes for the win even when he is losing. Was a queen down in his last game, but hypnotized his opponent into giving it back, and eventually through his persistence won the game. Running-wise I did a total of 12 miles. 3 with Jenny, 3 with Joseph, Jacob, William, and Stephen - 1 of which was with Matthew on the track, and he ran a PR in spite of the post-chess-tournament fatigue of 7:00.6 - almost broke 7:00. I also did a pickup for a mile in 5:34 down the canyon to catch up to Julia, and then ran the last 2 miles of her run with her.
Leg 1:Distance3.000Time22:59.30Pace7:39.77
With Jenny.
Leg 2:Distance6.000Time43:38.60Pace7:16.43
Part alone, part with Julia.
Split 1:Distance3.050Time22:23.60Pace7:20.52 Cumilative:Distance3.050Time22:23.60Pace7:20.52
Split 2:Distance1.000Time5:34.40Pace5:34.40 Cumilative:Distance4.050Time27:58.00Pace6:54.32
Split 3:Distance1.950Time15:40.60Pace8:02.36 Cumilative:Distance6.000Time43:38.60Pace7:16.43

Leg 3:Distance2.000Time16:52.00Pace8:26.00
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:00.60Pace7:00.60
With Joseph, Jacob, William, Stephen (I think we had him), and Matthew.

Navy Crocs Miles: 12.00

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
64.88	1.00	4.00	1.25	71.13

Navy Crocs Miles: 71.13

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

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