Breaking the Wall

Week starting Mar 13, 2016

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:	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
83.81	0.00	4.00	1.49	89.30

Black Crocs 2 Miles: 75.29	White Crocs 2 Miles: 14.00

Night Sleep Time: 53.00	Nap Time: 3.50	Total Sleep Time: 56.50

Sun, Mar 13, 2016

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. Was very tired from the lost sleep. Caught up with a nap in the afternoon.

Night Sleep Time: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

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Mon, Mar 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.62	0.00	0.00	0.00	14.62

Fast Running Friend Workout - 2016-03-14 06:51:25
Workout Totals: Distance14.625Time1:54:38.90Pace7:50.35
Usual day, usual distances for us, except Stephen ended up doing 2 miles again. I ran an extra 0.5 with Sarah. She was having some odd fatigue issues, probably pregnancy related, so I wanted to run with her to get a feel of what was going on. From the run, and from the doctor's review, the consensus appears to be that when you are 40 and you are having your tenth child, things are just different. She was able to run OK on that stretch, just felt different.
Leg 1:Distance10.000Time1:17:11.40Pace7:43.14
With Benjamin.
Leg 2:Distance0.500Time5:08.00Pace10:16.00
With Sarah.
Leg 3:Distance0.125Time1:07.70Pace9:01.60
With Matthew.
Leg 4:Distance4.000Time31:11.80Pace7:47.95
With Joseph and Jacob.

Black Crocs 2 Miles: 14.62

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

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Tue, Mar 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.37	0.00	0.00	0.62	10.99

Fast Running Friend Workout - 2016-03-15 06:55:25
Workout Totals: Distance10.987Time1:32:11.20Pace8:23.43
Benjamin did 4x400 on the track today with full recovery. His splits were 60.6, 59.2, 59.9, 59.9. The purpose of the workout was to learn how to run 60 seconds per 400 pace relaxed. I did 4x200 running out on the diagonal to the 200 mark to take Benjamin's split, and then trying not to get dropped too badly over his last 200. I got 32.7, 32.0, 32.0, 32.1 - an improvement over Thursday.
Leg 1:Distance3.711Time31:50.40Pace8:34.79
Warm-up, strides.
Split 1:Distance3.150Time26:39.60Pace8:27.81 Cumilative:Distance3.150Time26:39.60Pace8:27.81
Split 2:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance3.212Time26:56.10Pace8:23.14
Split 3:Distance0.062Time0:49.90Pace13:24.84 Cumilative:Distance3.274Time27:46.00Pace8:28.86
Split 4:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance3.336Time28:02.00Pace8:24.20
Split 5:Distance0.375Time3:48.40Pace10:09.07 Cumilative:Distance3.711Time31:50.40Pace8:34.79

Leg 2:Distance0.194Time1:02.30Pace5:21.13
First interval.
Split 1:Distance0.070Time0:29.60Pace7:02.86 Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.124Time0:32.70Pace4:23.71 Cumilative:Distance0.194Time1:02.30Pace5:21.13

Leg 3:Distance0.500Time5:08.30Pace10:16.60
Leg 4:Distance0.194Time1:01.70Pace5:18.04
Split 1:Distance0.070Time0:29.70Pace7:04.29 Cumilative:Distance0.070Time0:29.70Pace7:04.29
Split 2:Distance0.124Time0:32.00Pace4:18.06 Cumilative:Distance0.194Time1:01.70Pace5:18.04

Leg 5:Distance0.500Time4:44.80Pace9:29.60
Leg 6:Distance0.194Time1:02.10Pace5:20.10
Split 1:Distance0.070Time0:30.10Pace7:10.00 Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.00Pace4:18.06 Cumilative:Distance0.194Time1:02.10Pace5:20.10

Leg 7:Distance0.500Time5:26.50Pace10:53.00
Leg 8:Distance0.194Time1:02.20Pace5:20.62
Split 1:Distance0.070Time0:30.10Pace7:10.00 Cumilative:Distance0.070Time0:30.10Pace7:10.00
Split 2:Distance0.124Time0:32.10Pace4:18.87 Cumilative:Distance0.194Time1:02.20Pace5:20.62

Leg 9:Distance1.000Time9:32.40Pace9:32.40
Back to the house.
Leg 10:Distance4.000Time31:20.50Pace7:50.12
With Joseph and Jacob.

Black Crocs 2 Miles: 10.99

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Wed, Mar 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-03-16 07:05:08
Workout Totals: Distance14.000Time1:47:56.30Pace7:42.59
Usual run. Kids ran more or less usual distances.
Leg 1:Distance10.000Time1:17:07.60Pace7:42.76
With Benjamin.
Leg 2:Distance4.000Time30:48.70Pace7:42.18
With Joseph and Jacob.

White Crocs 2 Miles: 14.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Thu, Mar 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.68	0.00	0.00	0.37	14.05

Fast Running Friend Workout - 2016-03-17 07:04:38
Workout Totals: Distance14.049Time1:55:49.20Pace8:14.64
Today Benjamin did an 800 time trial. It went better than the last two. This time he ran 2:06.3 with the splits of 62.2, 64.1. Almost a PR. We will try again next week. I did the last quarter. Was able to keep up for the first 200 but then lost steam on the second - 32.1, 34.6 - 66.7, faster track quarter of the year, though. Otherwise kids ran their usual distances at an easy pace.
Leg 1:Distance3.661Time30:49.00Pace8:25.05
Warm-up, strides.
Split 1:Distance3.100Time25:43.20Pace8:17.81 Cumilative:Distance3.100Time25:43.20Pace8:17.81
Split 2:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.162Time25:59.00Pace8:13.04
Split 3:Distance0.062Time0:47.90Pace12:52.58 Cumilative:Distance3.224Time26:46.90Pace8:18.42
Split 4:Distance0.062Time0:15.80Pace4:14.84 Cumilative:Distance3.286Time27:02.70Pace8:13.82
Split 5:Distance0.375Time3:46.30Pace10:03.47 Cumilative:Distance3.661Time30:49.00Pace8:25.05

Leg 2:Distance0.388Time2:08.90Pace5:32.22
Benjamin's 800 - ran the last lap with him, got dropped in the last 200. His time was 2:06.3.
Split 1:Distance0.070Time0:30.50Pace7:15.71 Cumilative:Distance0.070Time0:30.50Pace7:15.71
Split 2:Distance0.070Time0:31.70Pace7:32.86 Cumilative:Distance0.140Time1:02.20Pace7:24.29
Split 3:Distance0.124Time0:32.10Pace4:18.87 Cumilative:Distance0.264Time1:34.30Pace5:57.20
Split 4:Distance0.124Time0:34.60Pace4:39.03 Cumilative:Distance0.388Time2:08.90Pace5:32.22

Leg 3:Distance6.000Time50:51.80Pace8:28.63
More distance with Benjamin.
Leg 4:Distance4.000Time31:59.50Pace7:59.88
With Joseph and Jacob.

Black Crocs 2 Miles: 14.05

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Fri, Mar 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.12	0.00	0.00	0.00	14.12

Fast Running Friend Workout - 2016-03-18 06:48:49
Workout Totals: Distance14.125Time1:52:28.80Pace7:57.79
Total of 14. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:32.30Pace7:57.23
With Benjamin.
Leg 2:Distance0.125Time1:04.90Pace8:39.20
With Matthew.
Leg 3:Distance4.000Time31:51.60Pace7:57.90
With Joseph and Jacob.

Black Crocs 2 Miles: 14.12

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Sat, Mar 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.02	0.00	4.00	0.50	21.52

Fast Running Friend Workout - 2016-03-19 08:32:19
Workout Totals: Distance21.511Time2:41:56.50Pace7:31.70
Split the run into AM and PM today because Benjamin was presenting at a math conference at BYU. Ran with the younger kids in the AM and with Benjamin in the PM. We did a 4 mile tempo down the canyon in 22:20, splits 5:34, 5:37, 5:36, 5:33, then after some rest 4x200 down a hill over by the house. I got 34.1, 34.2, 34.7, and 33.8. Benjamin hit the first three in the 29.4-30.0 range, then the last one in 27.7. Younger kids ran their usual Saturday distances for the most part. Julia did only 4 instead of the usual 5 due to feeling like she was getting a cold.
Leg 1:Distance1.000Time6:58.70Pace6:58.70
Alone.
Leg 2:Distance0.125Time1:14.00Pace9:52.00
With Matthew.
Leg 3:Distance3.000Time23:16.30Pace7:45.43
With William.
Leg 4:Distance5.000Time38:54.70Pace7:46.94
With Joseph and Jacob. Part with Julia.
Leg 5:Distance5.700Time45:15.50Pace7:56.40
With Benjamin - warm-up.
Leg 6:Distance4.000Time22:20.80Pace5:35.20
Tempo run with Benjamin.
Leg 7:Distance1.300Time11:52.20Pace9:07.85
Recovery.
Leg 8:Distance0.946Time7:27.00Pace7:52.52
4x200 down the hill by the house.
Split 1:Distance0.124Time0:34.10Pace4:35.00 Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 2:Distance0.150Time1:32.20Pace10:14.67 Cumilative:Distance0.274Time2:06.30Pace7:40.95
Split 3:Distance0.124Time0:34.20Pace4:35.81 Cumilative:Distance0.398Time2:40.50Pace6:43.27
Split 4:Distance0.150Time1:46.90Pace11:52.67 Cumilative:Distance0.548Time4:27.40Pace8:07.96
Split 5:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.672Time5:02.10Pace7:29.55
Split 6:Distance0.150Time1:51.10Pace12:20.67 Cumilative:Distance0.822Time6:53.20Pace8:22.68
Split 7:Distance0.124Time0:33.80Pace4:32.58 Cumilative:Distance0.946Time7:27.00Pace7:52.52

Leg 9:Distance0.440Time4:37.30Pace10:30.23
Cool-down.

Black Crocs 2 Miles: 21.51

Night Sleep Time: 8.00	Nap Time: 1.50	Total Sleep Time: 9.50

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
83.81	0.00	4.00	1.49	89.30

Black Crocs 2 Miles: 75.29	White Crocs 2 Miles: 14.00

Night Sleep Time: 53.00	Nap Time: 3.50	Total Sleep Time: 56.50

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