Breaking the Wall

Week starting Mar 08, 2015

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
72.16	6.25	0.00	1.25	79.66

White Crocs 1 Miles: 79.66

Night Sleep Time: 40.00	Nap Time: 2.00	Total Sleep Time: 42.00

Sun, Mar 08, 2015

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. Took a long nap in the afternoon.

Night Sleep Time: 6.00	Nap Time: 2.00	Total Sleep Time: 8.00

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Mon, Mar 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2015-03-09 07:31:25
Workout Totals: Distance12.100Time1:40:14.10Pace8:17.03
13 total. Kids ran their usual distances, except Jenny I think did only 2 due to a cold.
Leg 1:Distance8.100Time1:08:25.60Pace8:26.86
With Benjamin.
Leg 2:Distance4.000Time31:48.50Pace7:57.12
With Jenny.

White Crocs 1 Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Mar 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.66	0.00	0.00	0.25	12.91

Fast Running Friend Workout - 2015-03-10 08:31:53
Workout Totals: Distance12.905Time1:44:11.80Pace8:04.45
Total of 12. Benjamin did a shake-the-cobwebs 800 time trial on the track at Orem High in 2:08.9. 0.7 slower than his PR from the fall, but I was happy with the result as he did it off no speed training - only tempo runs - I would have been happy with anything under 2:10 at this point. The next step is to bring his 800 to 2:03 or as close as we can - we will work on that over the next couple of weeks. Jacob did 3, Joseph 4 with the last mile hard in 6:53. Other kids ran usual distances.
Leg 1:Distance4.010Time30:41.70Pace7:39.28
With Joseph and Jacob - Jacob got dropped off at 3.
Split 1:Distance3.010Time23:47.90Pace7:54.39 Cumilative:Distance3.010Time23:47.90Pace7:54.39
Dropped off Jacob at the end and continued with Joseph.
Split 2:Distance1.000Time6:53.80Pace6:53.80 Cumilative:Distance4.010Time30:41.70Pace7:39.28
Fast mile with Joseph.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.010Time30:41.70Pace7:39.28
Pressed the wrong button.

Leg 2:Distance1.561Time14:07.00Pace9:02.60
Warm-up and strides with Benjamin.
Split 1:Distance1.000Time8:11.40Pace8:11.40 Cumilative:Distance1.000Time8:11.40Pace8:11.40
Split 2:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance1.062Time8:28.20Pace7:58.53
Split 3:Distance0.062Time0:54.20Pace14:34.19 Cumilative:Distance1.124Time9:22.40Pace8:20.36
Split 4:Distance0.062Time0:16.60Pace4:27.74 Cumilative:Distance1.186Time9:39.00Pace8:08.20
Split 5:Distance0.375Time4:28.00Pace11:54.67 Cumilative:Distance1.561Time14:07.00Pace9:02.60

Leg 3:Distance0.334Time2:08.90Pace6:25.93
Benjamin's time trial. I jogged the diagonals to give him splits, and ran from 400 to 600 with him.
Split 1:Distance0.070Time0:30.80Pace7:20.00 Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.10Pace7:52.86 Cumilative:Distance0.140Time1:03.90Pace7:36.43
Split 3:Distance0.124Time0:33.10Pace4:26.94 Cumilative:Distance0.264Time1:37.00Pace6:07.42
Split 4:Distance0.070Time0:31.90Pace7:35.71 Cumilative:Distance0.334Time2:08.90Pace6:25.93

Leg 4:Distance1.000Time9:15.50Pace9:15.50
Back to the house with Benjamin. He was quite worn 800 from the 800.
Leg 5:Distance6.000Time47:58.70Pace7:59.78
More distance with Benjamin.

White Crocs 1 Miles: 12.90

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

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Wed, Mar 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	0.00	0.00	0.00	13.10

Fast Running Friend Workout - 2015-03-11 07:19:14
Workout Totals: Distance13.100Time1:38:55.70Pace7:33.11
13 total. Benjamin did 9, Joseph and Jacob 4, William 1, Stephen 0.5, Julia 3, Jenny 4. I wanted to see if Joseph and Jacob could break 30:00 on our hilly out and back 4 mile course - well, I knew they could, I just wanted to see how hard they would have to work to do it. For motivation I told them they get each two fruit snacks. They did it without much of a problem - Joseph ran 28:43, Jacob 28:52.
Leg 1:Distance9.100Time1:10:03.20Pace7:41.89
With Benjamin.
Leg 2:Distance4.000Time28:52.50Pace7:13.12
With Joseph and Jacob. The splits were 7:19, 7:28, 6:56, then 7:09 for Jacob and 7:00 for Joseph for the last mile.

White Crocs 1 Miles: 13.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Mar 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.55	0.00	0.00	1.00	13.55

Fast Running Friend Workout - 2015-03-12 07:51:43
Workout Totals: Distance13.550Time1:52:35.50Pace8:18.56
Did a workout with Benjamin today. 4x400 down the canyon with about 400 recovery, a few times a bit more. Benjamin did 59.8, 62.3, 62.3, and 61.9. I got 69.9, 71.4, 69.9, and 70.5. Usual runs for the other children.
Leg 1:Distance4.775Time38:46.60Pace8:07.25
Warm-up.
Leg 2:Distance1.875Time14:12.50Pace7:34.67
Workout.
Split 1:Distance0.250Time1:09.90Pace4:39.60 Cumilative:Distance0.250Time1:09.90Pace4:39.60
Split 2:Distance0.250Time2:36.80Pace10:27.20 Cumilative:Distance0.500Time3:46.70Pace7:33.40
Split 3:Distance0.250Time1:11.40Pace4:45.60 Cumilative:Distance0.750Time4:58.10Pace6:37.47
Split 4:Distance0.250Time2:50.10Pace11:20.40 Cumilative:Distance1.000Time7:48.20Pace7:48.20
Split 5:Distance0.250Time1:09.90Pace4:39.60 Cumilative:Distance1.250Time8:58.10Pace7:10.48
Split 6:Distance0.375Time4:03.90Pace10:50.40 Cumilative:Distance1.625Time13:02.00Pace8:01.23
Split 7:Distance0.250Time1:10.50Pace4:42.00 Cumilative:Distance1.875Time14:12.50Pace7:34.67

Leg 3:Distance2.400Time22:18.30Pace9:17.62
Cool-down.
Leg 4:Distance1.000Time8:21.00Pace8:21.00
With William and Joseph.
Leg 5:Distance0.500Time5:06.90Pace10:13.80
With William, Stephen, Joseph, Jacob, and Jenny.
Leg 6:Distance3.000Time23:50.20Pace7:56.73
With Joseph and Jacob.

White Crocs 1 Miles: 13.55

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Mar 13, 2015

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 - 2015-03-13 07:25:38
Workout Totals: Distance13.000Time1:41:12.90Pace7:47.15
12 total. Kids did usual distances.
Leg 1:Distance9.000Time1:10:23.10Pace7:49.23
With Benjamin.
Leg 2:Distance4.000Time30:49.80Pace7:42.45
With Joseph and Jacob.

White Crocs 1 Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Mar 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	6.25	0.00	0.00	15.00

Fast Running Friend Workout - 2015-03-14 05:35:17
Workout Totals: Distance15.000Time1:47:45.90Pace7:11.06
Today was the day of the Utah Elementary Chess Championship, so we had to get creative to get the runs done. I ran 12 early in the morning with the last 6 miles as a tempo run. Benjamin did 12 with the last 4 in 22:09 from the canyon back to the house. Jenny did her usual 4. Julia did just 1 mile. Joseph and Jacob did 2. William did 1. Stephen did 0.6. On the chess front, Julia got 5 points out of 6 - 5 wins, 1 loss, 4th place in 6th grade. Joseph, Jacob, and William each got 3 points - Joseph got 2 draws, 2 wins, 2 losses, Jacob the same, and William 3 wins, 3 losses. I need to work with Joseph and Jacob on winning won games - Joseph stalemated a won game once, Jacob twice.
Leg 1:Distance6.000Time46:03.70Pace7:40.62
Warm-up.
Leg 2:Distance6.000Time35:45.20Pace5:57.53
Tempo run. It was dark and I had a hard time going fast.
Leg 3:Distance0.200Time2:01.70Pace10:08.50
With Stephen to the car.
Leg 4:Distance0.200Time2:17.80Pace11:29.00
With Stephen to the car again.
Leg 5:Distance0.400Time2:52.30Pace7:10.75
To the car and back alone.
Leg 6:Distance0.200Time2:01.50Pace10:07.50
To the car with William and Stephen.
Leg 7:Distance1.000Time8:12.80Pace8:12.80
With Julia on the Utah State track.
Leg 8:Distance1.000Time8:30.90Pace8:30.90
On the track, first 0.75 with William, the rest to catch up to Joseph and Jacob - I tried but could not catch them.
Split 1:Distance0.750Time7:00.00Pace9:20.00 Cumilative:Distance0.750Time7:00.00Pace9:20.00
Split 2:Distance0.250Time1:30.90Pace6:03.60 Cumilative:Distance1.000Time8:30.90Pace8:30.90

White Crocs 1 Miles: 15.00

Night Sleep Time: 6.00	Nap Time: 0.00	Total Sleep Time: 6.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
72.16	6.25	0.00	1.25	79.66

White Crocs 1 Miles: 79.66

Night Sleep Time: 40.00	Nap Time: 2.00	Total Sleep Time: 42.00

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