Breaking the Wall

Week starting Mar 12, 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.31	Year:	3105.12
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
52.79	1.43	8.00	3.50	65.72

Camouflage Crocs 1 Miles: 65.72

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

Sun, Mar 12, 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 13, 2017

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

Fast Running Friend Workout - 2017-03-13 09:08:04
Workout Totals: Distance10.000Time1:17:11.10Pace7:43.11
Usual day, usual runs.
Leg 1:Distance0.500Time4:40.60Pace9:21.20
With Matthew.
Leg 2:Distance1.000Time7:55.50Pace7:55.50
With Jacob and Stephen.
Leg 3:Distance8.500Time1:04:35.00Pace7:35.88
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

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Tue, Mar 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.92	1.18	0.00	3.00	10.10

Fast Running Friend Workout - 2017-03-14 07:53:24
Workout Totals: Distance10.100Time1:15:56.70Pace7:31.16
Did 3x1 down the canyon with Benjamin with half mile jog rest. My target was 5:20, his 4:40. I got 5:16, 5:22, 5:18, he got 4:40, 4:48, 4:37. He learned that if he started out the intervals in 17 for the first 100 as opposed to 15 they go a lot better. The purpose of the workout was to get used to faster speeds so we would not feel the speed barrier in the tempo runs as much. We were short on time at the end, so we did a mild tempo for part of our cool down. Younger kids did their usual distances on their own.
Leg 1:Distance2.300Time17:56.50Pace7:48.04
Warm-up.
Leg 2:Distance4.000Time27:27.90Pace6:51.98
Workout.
Split 1:Distance1.000Time5:16.60Pace5:16.60 Cumilative:Distance1.000Time5:16.60Pace5:16.60
Split 2:Distance0.500Time5:46.50Pace11:33.00 Cumilative:Distance1.500Time11:03.10Pace7:22.07
Split 3:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance2.500Time16:25.90Pace6:34.36
Split 4:Distance0.500Time5:43.20Pace11:26.40 Cumilative:Distance3.000Time22:09.10Pace7:23.03
Split 5:Distance1.000Time5:18.80Pace5:18.80 Cumilative:Distance4.000Time27:27.90Pace6:51.98

Leg 3:Distance3.300Time25:48.40Pace7:49.21
Cool-down with a mild tempo at the end for about 1.18 miles with the mile split of 5:53 - the rest of the distance is estimated.
Split 1:Distance2.120Time18:53.20Pace8:54.53 Cumilative:Distance2.120Time18:53.20Pace8:54.53
Split 2:Distance1.000Time5:53.70Pace5:53.70 Cumilative:Distance3.120Time24:46.90Pace7:56.57
Split 3:Distance0.180Time1:01.50Pace5:41.67 Cumilative:Distance3.300Time25:48.40Pace7:49.21

Leg 4:Distance0.500Time4:43.90Pace9:27.80
With Matthew.

Camouflage Crocs 1 Miles: 10.10

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

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Wed, Mar 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.92	0.25	0.00	0.50	10.67

Fast Running Friend Workout - 2017-03-15 09:09:53
Workout Totals: Distance10.667Time1:19:36.50Pace7:27.78
400 time trials today. Stephen ran 1:34.9 (PR, 22,24,26,24), Jacob and Joseph 72.3 with even splits per 100, small PR for Jacob, Matthew 2:02.6 (PR, 24, 29, 31, 38). Matthew suddenly stopped at around 320 mark, and it took us a few seconds to get him going again. He did not hold the hand, though. He ran 800 holding the hand in 3:59 earlier as well, which is his PR for holding the hand. Otherwise usual distances for everybody.
Leg 1:Distance0.498Time3:59.30Pace8:00.52
With Matthew and the gang.
Leg 2:Distance0.248Time1:34.90Pace6:22.66
Stephen's time trial.
Leg 3:Distance0.248Time1:12.30Pace4:51.53
Joseph and Jacob.
Leg 4:Distance0.375Time3:08.50Pace8:22.67
Cool-down.
Leg 5:Distance0.248Time2:02.60Pace8:14.35
Matthew decided he wanted to try 400 without holding the hand, and got a new record.
Leg 6:Distance3.050Time23:27.40Pace7:41.44
With Jacob and William for the first 2.04, then the rest with Jacob. Jacob was on the move hit the last quarter in a little under 80.
Split 1:Distance2.040Time16:46.00Pace8:13.14 Cumilative:Distance2.040Time16:46.00Pace8:13.14
Split 2:Distance0.760Time5:21.60Pace7:03.16 Cumilative:Distance2.800Time22:07.60Pace7:54.14
Split 3:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance3.050Time23:27.40Pace7:41.44

Leg 7:Distance1.000Time7:38.90Pace7:38.90
Do not remember who this was with.
Leg 8:Distance5.000Time36:32.60Pace7:18.52
Alone.

Camouflage Crocs 1 Miles: 10.67

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

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Thu, Mar 16, 2017

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

Fast Running Friend Workout - 2017-03-16 09:00:32
Workout Totals: Distance10.000Time1:18:07.70Pace7:48.77
Usual day, usual distances.
Leg 1:Distance0.500Time4:22.80Pace8:45.60
With Matthew. He did not hold the hand for most of it.
Leg 2:Distance0.500Time3:47.30Pace7:34.60
With Benjamin.
Leg 3:Distance9.000Time1:09:57.60Pace7:46.40
With Benjamin.

Camouflage Crocs 1 Miles: 10.00

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

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Fri, Mar 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.95	0.00	8.00	0.00	12.95

Fast Running Friend Workout - 2017-03-17 09:11:40
Workout Totals: Distance12.950Time1:28:36.80Pace6:50.56
Tempo run with Benjamin. 8 total consisting of 3 down, 2 up, and 3 down again. I gave Benjamin a target of 5:20,5:15,5:10, then 6:00 pace on the way up, then repeat the splits of the first 3. My goal was to follow a similar pattern. Benjamin was able to hit the pacing pretty much spot on: 5:19,5:14,5:11,6:00,5:56,5:21,5:12,5:05 - total of 43:18. I got 47:08 with the following splits: 5:47,5:44,5:42,6:19,6:25,5:50,5:45,5:35. This was the best 8 mile tempo this year for both of us. Younger kids ran their usual distances on their own. During the cooldown Benjamin and I met Kacee Houle, Nate Houle's wife and ran with her for about half a mile.
Leg 1:Distance2.550Time20:53.70Pace8:11.65
Warm-up.
Leg 2:Distance8.000Time47:08.50Pace5:53.56
Tempo.
Leg 3:Distance1.900Time16:05.90Pace8:28.37
Cool-down.
Leg 4:Distance0.500Time4:28.70Pace8:57.40
With Matthew.

Camouflage Crocs 1 Miles: 12.95

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

Comments(1)

Sat, Mar 18, 2017

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 - 2017-03-18 17:28:24
Workout Totals: Distance12.000Time1:33:45.40Pace7:48.78
Utah Elementary Chess Championship today, so we ran in the evening. In the chess championship, Joseph got 3.5/6 (6th grade), Jacob 4/6 (4th grade), William 5/6 (2nd grade, 5th place), Stephen 2.5/6 (kindergarten). We were one point short of getting a trophy in the school division competing as a family against schools. Seems like this happens every year. We just need to get a little bit better... Next year we are losing Joseph and hopefully getting Matthew if he can learn to play chess by then. Running wise, chess playing kids ran reduced distances - 2 for Joseph and Jacob, 1.5 for William, and 1 for Stephen. Otherwise usual distances. Benjamin and I did 15 at an easy pace.
Leg 1:Distance0.500Time4:36.40Pace9:12.80
With Matthew, Joseph, Jacob, William, Benjamin, Stephen, and Jenny.
Leg 2:Distance1.000Time8:15.30Pace8:15.30
Same gang without Matthew.
Leg 3:Distance1.000Time6:49.00Pace6:49.00
Without William now.
Leg 4:Distance9.500Time1:14:04.70Pace7:47.86
With Benjamin.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Wrong button press. Need to fix Fast Running Friend so I can easily delete those.

Camouflage Crocs 1 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
52.79	1.43	8.00	3.50	65.72

Camouflage Crocs 1 Miles: 65.72

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

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