Breaking the Wall

Week starting Mar 19, 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:	0.00	Year:	2724.68
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
56.01	0.00	5.23	7.28	68.52

Camouflage Crocs 1 Miles: 68.52

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

Sun, Mar 19, 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 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	0.00	0.16	10.54

Fast Running Friend Workout - 2017-03-20 09:09:06
Workout Totals: Distance10.540Time1:23:11.20Pace7:53.55
Usual day, usual distances.
Leg 1:Distance3.000Time23:25.90Pace7:48.63
With Benjamin, William, and Jacob.
Leg 2:Distance1.000Time8:15.10Pace8:15.10
With Benjamin, Stephen, and Jacob.
Leg 3:Distance4.000Time31:00.30Pace7:45.07
With Benjamin and Joseph.
Leg 4:Distance2.040Time15:42.10Pace7:41.81
With Benjamin - did a pickup on the hill.
Split 1:Distance1.885Time14:55.60Pace7:55.12 Cumilative:Distance1.885Time14:55.60Pace7:55.12
Split 2:Distance0.155Time0:46.50Pace5:00.00 Cumilative:Distance2.040Time15:42.10Pace7:41.81
Hill.

Leg 5:Distance0.500Time4:47.80Pace9:35.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

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Tue, Mar 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.56	0.00	0.86	3.00	10.42

Fast Running Friend Workout - 2017-03-21 07:59:37
Workout Totals: Distance10.428Time1:17:05.50Pace7:23.57
Did a workout with Benjamin. 3x1 mile down the canyon with 0.5 recovery jog. I did 5:20,5:20,5:17. Benjamin struggled to hit the target pace of 4:40 in the first two intervals, but then woke up on the last one - 4:46, 4:44, 4:36. Then we did a light mini-tempo for a little over 0.75 at the end at 5:52 pace. Usual distances for the younger kids.
Leg 1:Distance3.250Time26:02.10Pace8:00.65
Warm-up.
Leg 2:Distance4.000Time26:39.10Pace6:39.77
Workout.
Split 1:Distance1.000Time5:20.10Pace5:20.10 Cumilative:Distance1.000Time5:20.10Pace5:20.10
Split 2:Distance0.500Time5:08.10Pace10:16.20 Cumilative:Distance1.500Time10:28.20Pace6:58.80
Split 3:Distance1.000Time5:20.70Pace5:20.70 Cumilative:Distance2.500Time15:48.90Pace6:19.56
Split 4:Distance0.500Time5:32.60Pace11:05.20 Cumilative:Distance3.000Time21:21.50Pace7:07.17
Split 5:Distance1.000Time5:17.60Pace5:17.60 Cumilative:Distance4.000Time26:39.10Pace6:39.77

Leg 3:Distance2.678Time19:33.30Pace7:18.13
Cool-down with a mini-tempo at the end.
Split 1:Distance1.813Time14:30.20Pace7:59.98 Cumilative:Distance1.813Time14:30.20Pace7:59.98
Split 2:Distance0.750Time4:24.10Pace5:52.13 Cumilative:Distance2.563Time18:54.30Pace7:22.57
Split 3:Distance0.115Time0:39.00Pace5:39.13 Cumilative:Distance2.678Time19:33.30Pace7:18.13

Leg 4:Distance0.500Time4:51.00Pace9:42.00
With Matthew.

Camouflage Crocs 1 Miles: 10.42

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

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Wed, Mar 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.07	0.00	0.37	0.37	10.81

Fast Running Friend Workout - 2017-03-22 12:01:09
Workout Totals: Distance10.820Time1:21:17.60Pace7:30.79
600 meter time trials at the Orem High track today. Everybody got a PR. Benjamin helped with pacing. Stephen ran 2:32.8 - splits 50, 51, 51. William 2:09.8 - splits 41,45,43. Jacob - 1:52.6 - splits 37, 37, 38. Joseph 1:51.8, splits 37, 37, 37. Benjamin's assignment was to run 1:48 as evenly as possible - he got 1:49. I stayed with Jacob, then caught up to Joseph. Usual runs otherwise.
Leg 1:Distance0.248Time2:10.00Pace8:44.19
With the gang including Matthew.
Leg 2:Distance0.373Time2:32.80Pace6:49.65
With Stephen and Benjamin.
Leg 3:Distance0.373Time2:09.80Pace5:47.99
With William and Benjamin
Leg 4:Distance0.125Time1:09.00Pace9:12.00
Recovery jog.
Leg 5:Distance0.373Time1:52.60Pace5:01.88
Paced Joseph and Jacob - with Benjamin.
Split 1:Distance0.373Time1:51.80Pace4:59.73 Cumilative:Distance0.373Time1:51.80Pace4:59.73
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00 Cumilative:Distance0.373Time1:52.60Pace5:01.88
Waiting for Jacob.

Leg 6:Distance0.248Time2:11.80Pace8:51.45
With Matthew.
Leg 7:Distance1.000Time7:46.60Pace7:46.60
With Jacob.
Leg 8:Distance2.040Time15:21.80Pace7:31.86
With Benjamin and Jacob.
Leg 9:Distance2.040Time16:30.90Pace8:05.74
With Benjamin and Joseph.
Leg 10:Distance4.000Time29:32.30Pace7:23.07
Mostly alone - first little bit with Benjamin.

Camouflage Crocs 1 Miles: 10.82

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

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Thu, Mar 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.58	0.00	0.00	0.00	10.58

Fast Running Friend Workout - 2017-03-23 09:07:52
Workout Totals: Distance10.580Time1:20:48.30Pace7:38.25
Usual runs, except Stephen got a course record on the 2.04 course running 16:40.
Leg 1:Distance0.500Time4:45.50Pace9:31.00
With Matthew.
Leg 2:Distance2.040Time16:40.00Pace8:10.20
With Benjamin, Stephen, Jacob, and William.
Leg 3:Distance1.000Time7:09.10Pace7:09.10
With Benjamin, Jacob and William.
Leg 4:Distance1.000Time6:54.70Pace6:54.70
With Benjamin and Jacob.
Leg 5:Distance4.000Time29:58.40Pace7:29.60
With Benjamin and Joseph.
Leg 6:Distance2.040Time15:20.60Pace7:31.27
With Benjamin.

Camouflage Crocs 1 Miles: 10.58

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

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Fri, Mar 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.82	0.00	1.00	3.75	10.57

Fast Running Friend Workout - 2017-03-24 09:05:40
Workout Totals: Distance10.565Time1:18:37.80Pace7:26.55
Benjamin and I did 3x1.25 in the canyon going down, then up, then down again. I got 6:40, 7:38, 6:52. He got 6:00, 6:52, 5:57. Then we did a mile+ pickup during the cool-down at 5:35 pace, which was rather ironic - I was essentially running my interval pace, but it felt a lot easier because I had Benjamin with me. Kids ran their usual distances, except Julia who fell after running about 1.5 and twisted her ankle. She will be out for a few days.
Leg 1:Distance2.300Time18:31.60Pace8:03.30
Warm-up.
Leg 2:Distance1.250Time6:40.40Pace5:20.32
First interval.
Leg 3:Distance3.500Time24:34.70Pace7:01.34
the rest of the workout.
Split 1:Distance0.500Time4:51.10Pace9:42.20 Cumilative:Distance0.500Time4:51.10Pace9:42.20
Split 2:Distance1.250Time7:38.50Pace6:06.80 Cumilative:Distance1.750Time12:29.60Pace7:08.34
Split 3:Distance0.500Time5:12.90Pace10:25.80 Cumilative:Distance2.250Time17:42.50Pace7:52.22
Split 4:Distance1.250Time6:52.20Pace5:29.76 Cumilative:Distance3.500Time24:34.70Pace7:01.34

Leg 4:Distance3.015Time24:01.00Pace7:57.94
Cool-down with a pickup at the end.
Split 1:Distance1.900Time17:49.60Pace9:22.95 Cumilative:Distance1.900Time17:49.60Pace9:22.95
Split 2:Distance1.000Time5:35.10Pace5:35.10 Cumilative:Distance2.900Time23:24.70Pace8:04.38
Split 3:Distance0.115Time0:36.30Pace5:15.65 Cumilative:Distance3.015Time24:01.00Pace7:57.94

Leg 5:Distance0.500Time4:50.10Pace9:40.20
With Matthew.

Camouflage Crocs 1 Miles: 10.56

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

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Sat, Mar 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.00	3.00	0.00	15.60

Fast Running Friend Workout - 2017-03-25 20:29:10
Workout Totals: Distance15.600Time1:56:48.00Pace7:29.23
Today Benjamin was endowed in the Provo Temple. Running wise, the kids ran in the morning, but Benjamin and I ran in the afternoon when we got home. It was raining. We ran 15 miles with a 3 mile tempo on the 3 mile stretch from Nunn's Park in 17:21 (5:54, 5:49, 5:38). It felt good in spite of being wet. This week for some reason every time I ran with Benjamin it was way easier than when I ran alone - that is the case every time, but for some reason this week the difference appears to be more than normal.
Leg 1:Distance15.100Time1:51:50.00Pace7:24.37
With Benjamin.
Split 1:Distance9.720Time1:13:39.00Pace7:34.63 Cumilative:Distance9.720Time1:13:39.00Pace7:34.63
Distance getting wet.
Split 2:Distance3.000Time17:21.00Pace5:47.00 Cumilative:Distance12.720Time1:31:00.00Pace7:09.25
Tempo run.
Split 3:Distance2.380Time20:50.00Pace8:45.21 Cumilative:Distance15.100Time1:51:50.00Pace7:24.37
Back to the house.

Leg 2:Distance0.500Time4:58.00Pace9:56.00
With Matthew.

Camouflage Crocs 1 Miles: 15.60

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
56.01	0.00	5.23	7.28	68.52

Camouflage Crocs 1 Miles: 68.52

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

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