Breaking the Wall

Week starting Mar 15, 2020

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
68.35	1.00	6.25	2.33	77.93

Neon Crocs 1 Miles: 77.94

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

Sun, Mar 15, 2020

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, no church today due to COVID.

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

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Mon, Mar 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.71	0.00	2.00	0.34	12.05

Fast Running Friend Workout - 2020-03-16 13:26:40
Workout Totals: Distance12.054Time1:34:03.10Pace7:48.15
Benjamin paced me through a tempo run down the canyon - 2 miles in 11:17. Then I also did some sprints down and up.
Leg 1:Distance9.000Time1:08:31.20Pace7:36.80
Split 1:Distance4.980Time39:42.30Pace7:58.37 Cumilative:Distance4.980Time39:42.30Pace7:58.37
Split 2:Distance2.000Time11:17.30Pace5:38.65 Cumilative:Distance6.980Time50:59.60Pace7:18.34
Split 3:Distance2.020Time17:31.60Pace8:40.59 Cumilative:Distance9.000Time1:08:31.20Pace7:36.80

Leg 2:Distance2.054Time17:43.10Pace8:37.58
With Matthew, Joseph, Jacob, William, and Stephen.
Split 1:Distance0.930Time7:52.40Pace8:27.96 Cumilative:Distance0.930Time7:52.40Pace8:27.96
Split 2:Distance0.124Time0:38.00Pace5:06.45 Cumilative:Distance1.054Time8:30.40Pace8:04.25
Split 3:Distance1.000Time9:12.70Pace9:12.70 Cumilative:Distance2.054Time17:43.10Pace8:37.58

Leg 3:Distance1.000Time7:48.80Pace7:48.80
With Joseph and Jacob. Did 100 down, and then 0.155 uphill sprint at the end.
Split 1:Distance0.390Time3:03.70Pace7:51.03 Cumilative:Distance0.390Time3:03.70Pace7:51.03
Split 2:Distance0.062Time0:15.40Pace4:08.39 Cumilative:Distance0.452Time3:19.10Pace7:20.49
Split 3:Distance0.393Time3:42.80Pace9:26.92 Cumilative:Distance0.845Time7:01.90Pace8:19.29
Split 4:Distance0.155Time0:46.90Pace5:02.58 Cumilative:Distance1.000Time7:48.80Pace7:48.80

Neon Crocs 1 Miles: 12.05

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

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Tue, Mar 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.26	0.00	0.25	0.25	11.76

Fast Running Friend Workout - 2020-03-17 10:41:54
Workout Totals: Distance8.755Time1:04:39.00Pace7:23.06
Total of almost 12. More or less usual runs for the younger kids. Benjamin did 6x0.625 down the canyon a bit under 3:00 on average with a short brisk recovery. I paced Julia through a quarter down the canyon in 84, and then did a quarter of Benjamin's interval. Added 3 in the evening, Fast Running Friend was out of battery, so I did not time it.
Leg 1:Distance0.730Time6:42.20Pace9:10.96
With Julia.
Leg 2:Distance0.250Time1:24.10Pace5:36.40
With Julia.
Leg 3:Distance7.775Time56:32.70Pace7:16.36
Part with Benjamin, part alone.
Split 1:Distance2.700Time19:52.50Pace7:21.67 Cumilative:Distance2.700Time19:52.50Pace7:21.67
Split 2:Distance0.125Time0:51.70Pace6:53.60 Cumilative:Distance2.825Time20:44.20Pace7:20.42
Split 3:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance3.075Time21:55.80Pace7:07.90
Split 4:Distance4.700Time34:36.90Pace7:21.89 Cumilative:Distance7.775Time56:32.70Pace7:16.36

Neon Crocs 1 Miles: 11.76

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

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Wed, Mar 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.56	0.00	0.00	0.37	11.93

Fast Running Friend Workout - 2020-03-18 12:17:27
Workout Totals: Distance11.939Time1:38:17.30Pace8:13.95
Joseph and Jacob did 800 time trial today. It went better for Jacob - 2:26.8, but Joseph just gave up and ran 2:31. I ran the first lap in 70. Benjamin paced. William ran the last lap but pulled away from them and got 72.7. Total of about 12 miles for me.
Leg 1:Distance4.000Time33:42.60Pace8:25.65
With Julia.
Split 1:Distance0.390Time3:06.00Pace7:56.92 Cumilative:Distance0.390Time3:06.00Pace7:56.92
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.452Time3:23.70Pace7:30.66
Split 3:Distance1.583Time14:09.20Pace8:56.45 Cumilative:Distance2.035Time17:32.90Pace8:37.40
Split 4:Distance0.250Time1:25.30Pace5:41.20 Cumilative:Distance2.285Time18:58.20Pace8:18.12
Split 5:Distance1.263Time11:05.70Pace8:47.08 Cumilative:Distance3.548Time30:03.90Pace8:28.43
Split 6:Distance0.062Time0:22.00Pace5:54.84 Cumilative:Distance3.610Time30:25.90Pace8:25.79
Split 7:Distance0.235Time2:04.50Pace8:49.79 Cumilative:Distance3.845Time32:30.40Pace8:27.26
Split 8:Distance0.155Time1:12.20Pace7:45.81 Cumilative:Distance4.000Time33:42.60Pace8:25.65

Leg 2:Distance2.049Time16:55.80Pace8:15.75
Warm-up with the boys.
Split 1:Distance0.930Time7:41.20Pace8:15.91 Cumilative:Distance0.930Time7:41.20Pace8:15.91
Split 2:Distance0.124Time0:37.90Pace5:05.65 Cumilative:Distance1.054Time8:19.10Pace7:53.53
Split 3:Distance0.310Time3:00.40Pace9:41.94 Cumilative:Distance1.364Time11:19.50Pace8:18.17
Split 4:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.426Time11:35.90Pace8:08.01
Split 5:Distance0.186Time1:47.40Pace9:37.42 Cumilative:Distance1.612Time13:23.30Pace8:18.33
Split 6:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.674Time13:39.50Pace8:09.55
Split 7:Distance0.375Time3:16.30Pace8:43.47 Cumilative:Distance2.049Time16:55.80Pace8:15.75

Leg 3:Distance0.390Time2:30.90Pace6:26.92
800 time trial.
Split 1:Distance0.250Time1:10.30Pace4:41.20 Cumilative:Distance0.250Time1:10.30Pace4:41.20
First lap with the boys.
Split 2:Distance0.140Time1:16.50Pace9:06.43 Cumilative:Distance0.390Time2:26.80Pace6:16.41
Running around the field - Jacob's time.
Split 3:Distance0.000Time0:04.10Pace0:00.00 Cumilative:Distance0.390Time2:30.90Pace6:26.92
Joseph's time.

Leg 4:Distance1.500Time13:28.40Pace8:58.93
Back to the house.
Leg 5:Distance4.000Time31:39.60Pace7:54.90
Do not remember who this was with.

Neon Crocs 1 Miles: 11.94

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

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Thu, Mar 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.93	0.00	0.00	0.12	13.05

Fast Running Friend Workout - 2020-03-19 10:06:20
Workout Totals: Distance13.054Time1:44:55.10Pace8:02.24
Total of 13. Did a fartlek mile with Joseph, Jacob, and Benjamin down the canyon with fast 0.125 targeting 35, and slow ones targeting 1:00 except the first one targeting 45. Also fast 200 with Matthew. Otherwise easy pace.
Leg 1:Distance7.000Time54:52.30Pace7:50.33
With Benjamin, Joseph, and Jacob.
Split 1:Distance3.550Time28:33.40Pace8:02.65 Cumilative:Distance3.550Time28:33.40Pace8:02.65
Split 2:Distance0.125Time0:43.40Pace5:47.20 Cumilative:Distance3.675Time29:16.80Pace7:58.04
Split 3:Distance0.125Time0:36.40Pace4:51.20 Cumilative:Distance3.800Time29:53.20Pace7:51.89
Split 4:Distance0.125Time0:51.60Pace6:52.80 Cumilative:Distance3.925Time30:44.80Pace7:50.01
Split 5:Distance0.125Time0:35.70Pace4:45.60 Cumilative:Distance4.050Time31:20.50Pace7:44.32
Split 6:Distance0.125Time0:56.00Pace7:28.00 Cumilative:Distance4.175Time32:16.50Pace7:43.83
Split 7:Distance0.125Time0:35.40Pace4:43.20 Cumilative:Distance4.300Time32:51.90Pace7:38.58
Split 8:Distance0.125Time1:01.20Pace8:09.60 Cumilative:Distance4.425Time33:53.10Pace7:39.46
Split 9:Distance0.125Time0:33.80Pace4:30.40 Cumilative:Distance4.550Time34:26.90Pace7:34.26
Split 10:Distance2.450Time20:25.40Pace8:20.16 Cumilative:Distance7.000Time54:52.30Pace7:50.33

Leg 2:Distance2.054Time17:05.20Pace8:19.12
With William, Stephen, and Matthew.
Split 1:Distance0.930Time7:40.50Pace8:15.16 Cumilative:Distance0.930Time7:40.50Pace8:15.16
Split 2:Distance0.124Time0:37.00Pace4:58.39 Cumilative:Distance1.054Time8:17.50Pace7:52.01
Split 3:Distance1.000Time8:47.70Pace8:47.70 Cumilative:Distance2.054Time17:05.20Pace8:19.12

Leg 3:Distance4.000Time32:57.60Pace8:14.40
With Julia.

Neon Crocs 1 Miles: 13.05

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

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Fri, Mar 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	4.00	0.00	12.00

Fast Running Friend Workout - 2020-03-20 11:24:53
Workout Totals: Distance12.000Time1:29:10.70Pace7:25.89
12 total, easy runs for everybody for the most part, I did a 4 mile tempo on the hills in 25:10. It was hard. I think I am starting to get old and lose strength somewhat, but at least I can still run. Stephen and Matthew raced each other in the 200 and both ran a PR of 35.9.
Leg 1:Distance3.000Time23:17.30Pace7:45.77
Do not remember who this was with, I think Benjamin.
Leg 2:Distance4.000Time33:03.10Pace8:15.77
With Julia.
Leg 3:Distance5.000Time32:50.30Pace6:34.06
First mile with Joseph and Stephen, the rest alone - ran a tempo.
Split 1:Distance1.000Time7:40.10Pace7:40.10 Cumilative:Distance1.000Time7:40.10Pace7:40.10
Split 2:Distance4.000Time25:10.20Pace6:17.55 Cumilative:Distance5.000Time32:50.30Pace6:34.06

Neon Crocs 1 Miles: 12.00

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

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Sat, Mar 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.89	1.00	0.00	1.25	17.14

Fast Running Friend Workout - 2020-03-21 11:27:14
Workout Totals: Distance17.142Time2:11:53.70Pace7:41.66
Started with 3x0.25 down the canyon with Joseph, Jacob, and Benjamin while they did 3x0.3125. I did 70.9, 69.9, 69.5. They had I think around 1:27, 1:27, 1:25. Then Benjamin did a 6 mile tempo down the canyon in 30:29 with the splits of 5:22, 5:10, 5:06, 5:05, 4:59, 4:49. I was very happy to see this level of strength. I did half a mile with him in the middle in 2:31. The tables have turned. I used to have him run half a mile with me like that in the middle of my tempos :-) Then I ran a bit alone, a bit with Sarah, and a bit with Benjamin, and more alone. Then with William and Matthew.
Leg 1:Distance0.980Time7:52.70Pace8:02.35
With Benjamin, Joseph, and Jacob.
Leg 2:Distance2.312Time17:42.80Pace7:39.69
Workout.
Split 1:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance0.250Time1:10.90Pace4:43.60
Split 2:Distance0.750Time6:41.90Pace8:55.87 Cumilative:Distance1.000Time7:52.80Pace7:52.80
Split 3:Distance0.250Time1:09.80Pace4:39.20 Cumilative:Distance1.250Time9:02.60Pace7:14.08
Split 4:Distance0.750Time6:56.20Pace9:14.93 Cumilative:Distance2.000Time15:58.80Pace7:59.40
Split 5:Distance0.250Time1:09.50Pace4:38.00 Cumilative:Distance2.250Time17:08.30Pace7:37.02
Split 6:Distance0.062Time0:34.50Pace9:16.45 Cumilative:Distance2.312Time17:42.80Pace7:39.69

Leg 3:Distance5.700Time43:22.00Pace7:36.49
Part with Benjamin, part alone.
Leg 4:Distance0.500Time2:31.30Pace5:02.60
With Benjamin.
Leg 5:Distance4.600Time35:39.50Pace7:45.11
Part with Benjamin, part with Sarah, part alone.
Leg 6:Distance1.050Time9:09.90Pace8:43.71
With William and Matthew.
Leg 7:Distance1.000Time6:41.60Pace6:41.60
With William and Matthew - Matthew's "tempo run".
Leg 8:Distance1.000Time8:53.90Pace8:53.90
Back to the house with William and Matthew.

Neon Crocs 1 Miles: 17.14

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
68.35	1.00	6.25	2.33	77.93

Neon Crocs 1 Miles: 77.94

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

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