Breaking the Wall

Week starting Mar 11, 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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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
75.31	0.00	8.38	0.86	84.55

Brown Crocs 1 Miles: 84.55

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

Sun, Mar 11, 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.

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

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Mon, Mar 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2018-03-12 08:48:11
Workout Totals: Distance13.040Time1:41:27.70Pace7:46.85
Usual runs today except for Matthew who set a mile record of 7:43.6 on the little boy course (1:56, 2:00, 1:57, 1:50).
Leg 1:Distance3.000Time22:53.20Pace7:37.73
With Jenny.
Leg 2:Distance3.000Time23:48.10Pace7:56.03
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:31.80Pace7:31.80
With Joseph and Jacob.
Leg 4:Distance3.000Time21:55.80Pace7:18.60
With Jenny.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Matthew.
Leg 6:Distance2.040Time17:35.20Pace8:37.25
With Stephen.

Brown Crocs 1 Miles: 13.04

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

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Tue, Mar 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.37	0.00	4.38	0.62	16.37

Fast Running Friend Workout - 2018-03-13 08:58:13
Workout Totals: Distance16.365Time1:59:55.90Pace7:19.71
Runs with the kids. Did a workout 8x0.625 with 0.125 recovery alternating directions in the canyon. Joseph did the third one with me, dropped back a second, his side ache was bothering him again, so that was all he did. Jacob did 1,2,5,6 with me. He struggled but was able to keep up on all. I had a bit more rest before the last one due to a VPB, and then surprised myself with 77 kick uphill and 3:30 for the last interval.
Leg 1:Distance2.040Time14:52.70Pace7:17.60
With Jenny.
Leg 2:Distance2.200Time16:35.50Pace7:32.50
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:18.80Pace7:18.80
With William and Joseph.
Leg 4:Distance1.000Time8:01.90Pace8:01.90
Warm-up with Joseph and Jacob.
Leg 5:Distance5.875Time39:41.10Pace6:45.29
8x0.625 workout.
Split 1:Distance0.625Time3:24.80Pace5:27.68 Cumilative:Distance0.625Time3:24.80Pace5:27.68
Split 2:Distance0.125Time1:35.40Pace12:43.20 Cumilative:Distance0.750Time5:00.20Pace6:40.27
Split 3:Distance0.625Time3:43.30Pace5:57.28 Cumilative:Distance1.375Time8:43.50Pace6:20.73
Split 4:Distance0.125Time1:32.20Pace12:17.60 Cumilative:Distance1.500Time10:15.70Pace6:50.47
Split 5:Distance0.625Time3:29.60Pace5:35.36 Cumilative:Distance2.125Time13:45.30Pace6:28.38
Split 6:Distance0.125Time1:38.50Pace13:08.00 Cumilative:Distance2.250Time15:23.80Pace6:50.58
Split 7:Distance0.625Time3:39.20Pace5:50.72 Cumilative:Distance2.875Time19:03.00Pace6:37.57
Split 8:Distance0.125Time1:40.90Pace13:27.20 Cumilative:Distance3.000Time20:43.90Pace6:54.63
Split 9:Distance0.625Time3:27.90Pace5:32.64 Cumilative:Distance3.625Time24:11.80Pace6:40.50
Split 10:Distance0.125Time1:44.70Pace13:57.60 Cumilative:Distance3.750Time25:56.50Pace6:55.07
Split 11:Distance0.625Time3:44.10Pace5:58.56 Cumilative:Distance4.375Time29:40.60Pace6:46.99
Split 12:Distance0.125Time1:38.50Pace13:08.00 Cumilative:Distance4.500Time31:19.10Pace6:57.58
Split 13:Distance0.625Time3:27.50Pace5:32.00 Cumilative:Distance5.125Time34:46.60Pace6:47.14
Split 14:Distance0.125Time1:24.10Pace11:12.80 Cumilative:Distance5.250Time36:10.70Pace6:53.47
Split 15:Distance0.625Time3:30.40Pace5:36.64 Cumilative:Distance5.875Time39:41.10Pace6:45.29

Leg 6:Distance0.250Time2:08.30Pace8:33.20
Cool-down.
Leg 7:Distance1.000Time7:57.00Pace7:57.00
With Jenny and Matthew.
Leg 8:Distance3.000Time23:20.60Pace7:46.87
With Jenny.

Brown Crocs 1 Miles: 16.36

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

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Wed, Mar 14, 2018

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

Fast Running Friend Workout - 2018-03-14 08:47:22
Workout Totals: Distance12.200Time1:34:13.40Pace7:43.39
Easy runs with the kids for the most part, usual distances. Did Jenny's 2 mile tempo run on the hilly out and back 2 miler course in 13:42.
Leg 1:Distance3.000Time23:31.10Pace7:50.37
With Jenny and William.
Leg 2:Distance2.200Time17:21.80Pace7:53.55
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:23.20Pace7:50.80
With Jacob and Joseph.
Leg 4:Distance1.000Time8:15.00Pace8:15.00
With Jenny and Matthew.
Leg 5:Distance2.000Time13:42.30Pace6:51.15
With Jenny on the ward 2 miler course.

Brown Crocs 1 Miles: 12.20

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

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Thu, Mar 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.26	0.00	0.00	0.12	13.38

Fast Running Friend Workout - 2018-03-15 08:47:35
Workout Totals: Distance13.382Time1:44:36.40Pace7:49.02
Ran with the kids, did 800 meter time trial on the track with Joseph and Jacob. We raced each other. It was close. I got 2:25.6, Joseph 2:25.7, Jacob 2:26.6. Joseph took us through the first 200 in 33, then I took over and slowed down too much I think - 37. After that we just could not get going again and ran 38, 37. I barely edged Joseph in the kick. Joseph got a 4+ second PR, Jacob almost 8 seconds.
Leg 1:Distance1.000Time7:50.90Pace7:50.90
With Jenny.
Leg 2:Distance2.200Time16:48.80Pace7:38.55
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance1.000Time7:33.40Pace7:33.40
With William, Joseph, and Jacob.
Leg 4:Distance1.561Time13:14.40Pace8:28.90
Warm-up with strides.
Split 1:Distance1.000Time8:05.90Pace8:05.90 Cumilative:Distance1.000Time8:05.90Pace8:05.90
Split 2:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance1.062Time8:24.30Pace7:54.86
Split 3:Distance0.062Time0:44.30Pace11:54.52 Cumilative:Distance1.124Time9:08.60Pace8:08.08
Split 4:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance1.186Time9:26.30Pace7:57.49
Split 5:Distance0.375Time3:48.10Pace10:08.27 Cumilative:Distance1.561Time13:14.40Pace8:28.90

Leg 5:Distance0.020Time0:05.60Pace4:40.00
False start.
Leg 6:Distance0.498Time2:25.60Pace4:52.37
800 meter time trial.
Leg 7:Distance2.100Time16:39.70Pace7:56.05
Cool-down.
Leg 8:Distance1.003Time8:01.40Pace7:59.96
With Jenny and Matthew.
Leg 9:Distance4.000Time31:56.60Pace7:59.15
With Jenny.

Brown Crocs 1 Miles: 13.38

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

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Fri, Mar 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2018-03-16 10:15:31
Workout Totals: Distance12.250Time1:31:00.00Pace7:25.71
Usual runs + Stephen's mile time trial on the track today. Everybody who could paced him - Jenny, Julia, Joseph, Jacob, William, and myself. He ran a PR of 6:48.8 with the splits of 1:37, 1:40, 1:41, 1:48. In the last lap he had a mental lapse and panicked between 1200 and 1400 and slowed down to 8:00 pace. I told him he would have to run another mile all out immediately afterwards if he did not get his PR of 6:56. That triggered his comfort maximizer from a coast to a kick and he ran the last 200 in 48 (6:26 pace) and secured his PR. But fitness-wise, without the panic, I think he would have run around 6:40 or maybe a bit under.
Leg 1:Distance2.200Time16:22.10Pace7:26.41
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.050Time9:07.50Pace8:41.43
Warm-up with Stephen, William, Joseph, Jacob, Julia, and Jenny.
Leg 3:Distance1.000Time6:48.80Pace6:48.80
Stephen's mile time trial.
Leg 4:Distance1.000Time8:48.10Pace8:48.10
Cool-down with everybody back to the house.
Leg 5:Distance1.000Time7:43.60Pace7:43.60
With Jenny, Joseph, and Jacob - I think.
Leg 6:Distance5.000Time33:49.60Pace6:45.92
Alone.
Leg 7:Distance1.000Time8:20.30Pace8:20.30
With Matthew.

Brown Crocs 1 Miles: 12.25

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

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Sat, Mar 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.19	0.00	4.00	0.12	17.31

Fast Running Friend Workout - 2018-03-17 08:45:21
Workout Totals: Distance17.310Time2:10:06.20Pace7:30.96
More or less usual Saturday runs. Chad joined us today. We did 2x2 miles down the canyon. There was some headwind. On the first one, Joseph ran with us for about the first 1 K, then faded and coasted. We went through the first mile in 5:41. Then Chad picked up, I tried to go with him, but did not have the juice. That wore me out. I ran the second mile in 5:46. Chad did 11:14 with the second mile in 5:33. On the second interval Jacob joined us. This time, knowing that Chad was stronger today, I made sure to draft. We went through the first mile in 5:33. I felt better than in the first interval. However, Jacob was struggling, so around the 2 K mark I backed off to provide a wind block for Jacob, while Chad ran ahead. Jacob and I stayed together. He had a good kick at the end and finished in 11:11.7, which is his course PR. I had to avoid the bikers at the end, and finished just a bit behind him. Chad miscounted the markers and finished 0.25 miles early. He then realized his mistake and tried to get going, but did not have the juice. So he ended up with around 11:15 on the second interval. Then we ran more miles with William and tested Chad's top end speed in the process using me as a benchmark/someone to race in 100 meters uphill. In the first one I ran 16.1, Chad 15.5. On the second one, I found another gear and we both ran 15.5.
Leg 1:Distance2.040Time16:20.70Pace8:00.74
With Chad and Stephen.
Leg 2:Distance9.270Time1:06:27.90Pace7:10.19
With Chad, Joseph, and Jacob.
Split 1:Distance1.500Time11:43.70Pace7:49.13 Cumilative:Distance1.500Time11:43.70Pace7:49.13
Split 2:Distance2.000Time11:27.40Pace5:43.70 Cumilative:Distance3.500Time23:11.10Pace6:37.46
Split 3:Distance0.750Time7:26.50Pace9:55.33 Cumilative:Distance4.250Time30:37.60Pace7:12.38
Split 4:Distance2.000Time11:12.20Pace5:36.10 Cumilative:Distance6.250Time41:49.80Pace6:41.57
Split 5:Distance3.020Time24:38.10Pace8:09.44 Cumilative:Distance9.270Time1:06:27.90Pace7:10.19

Leg 3:Distance5.000Time38:46.40Pace7:45.28
With Chad and William.
Split 1:Distance2.580Time20:15.50Pace7:51.12 Cumilative:Distance2.580Time20:15.50Pace7:51.12
Split 2:Distance0.063Time0:16.10Pace4:15.56 Cumilative:Distance2.643Time20:31.60Pace7:45.99
Split 3:Distance0.625Time5:18.70Pace8:29.92 Cumilative:Distance3.268Time25:50.30Pace7:54.39
Split 4:Distance0.062Time0:15.50Pace4:10.00 Cumilative:Distance3.330Time26:05.80Pace7:50.21
Split 5:Distance1.670Time12:40.60Pace7:35.45 Cumilative:Distance5.000Time38:46.40Pace7:45.28

Leg 4:Distance1.000Time8:31.20Pace8:31.20
With Sarah and Matthew.

Brown Crocs 1 Miles: 17.31

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
75.31	0.00	8.38	0.86	84.55

Brown Crocs 1 Miles: 84.55

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

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