Breaking the Wall

Week starting Mar 17, 2019

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:	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
71.26	1.00	0.00	1.19	73.45

Navy Crocs Miles: 73.45

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

Sun, Mar 17, 2019

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 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.19	12.19

Fast Running Friend Workout - 2019-03-18 12:28:45
Workout Totals: Distance12.186Time1:34:45.30Pace7:46.54
Usual runs, total of about 12, Matthew ran 100m on the track in 19.4 - new PR.
Leg 1:Distance4.000Time32:31.00Pace8:07.75
With Jenny.
Leg 2:Distance6.000Time47:14.10Pace7:52.35
With Joseph, Jacob, and Bonnie, part with William, and Stephen.
Leg 3:Distance1.000Time7:08.20Pace7:08.20
With William and Matthew.
Leg 4:Distance1.000Time6:58.60Pace6:58.60
Alone.
Leg 5:Distance0.062Time0:16.90Pace4:32.58
100 with William.
Leg 6:Distance0.062Time0:17.10Pace4:35.81
100 with William.
Leg 7:Distance0.062Time0:19.40Pace5:12.90
100 with Matthew.

Navy Crocs Miles: 12.19

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

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Tue, Mar 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	1.00	0.00	1.00	11.05

Fast Running Friend Workout - 2019-03-19 09:33:44
Workout Totals: Distance11.050Time1:26:39.30Pace7:50.52
Total of 11. Joseph jumped off a fence onto a nail, so he was not able to run fast today - he jogged 6 miles, though. Jacob and I did 2x0.5 with 0.25 recovery down the canyon. I got 2:26.0, 2:28.6 - he was a step or two ahead of me on both. Then we paced Stephen to a 6:10 mile down the canyon (3:07, 3:03).
Leg 1:Distance4.000Time30:44.70Pace7:41.18
I think this was alone.
Leg 2:Distance1.400Time11:46.30Pace8:24.50
Warm-up with the kids.
Leg 3:Distance1.250Time8:14.60Pace6:35.68
Workout with Jacob.
Split 1:Distance0.500Time2:26.00Pace4:52.00 Cumilative:Distance0.500Time2:26.00Pace4:52.00
Split 2:Distance0.250Time3:20.00Pace13:20.00 Cumilative:Distance0.750Time5:46.00Pace7:41.33
Split 3:Distance0.500Time2:28.60Pace4:57.20 Cumilative:Distance1.250Time8:14.60Pace6:35.68

Leg 4:Distance1.000Time9:00.60Pace9:00.60
Recovery jog.
Leg 5:Distance1.000Time6:10.40Pace6:10.40
Down the canyon with Stephen - new record. William and Jacob helped pace.
Leg 6:Distance1.400Time12:42.90Pace9:04.93
Part with William, Stephen, and Jacob.
Leg 7:Distance1.000Time7:59.80Pace7:59.80
With Matthew.

Navy Crocs Miles: 11.05

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

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Wed, Mar 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	0.00	0.00	13.11

Fast Running Friend Workout - 2019-03-20 08:59:23
Workout Totals: Distance13.110Time1:43:05.80Pace7:51.84
Total of 13. Paced Sarah to a 7:32 mile down the canyon - her post-C-section PR. Ran with Julia - she was able to run 6:33 mile today down the canyon. Joseph rested - recovering from jumping on the nail.
Leg 1:Distance0.700Time5:01.20Pace7:10.29
Alone.
Leg 2:Distance1.000Time7:32.60Pace7:32.60
Paced Sarah.
Leg 3:Distance4.300Time31:37.40Pace7:21.26
Alone.
Leg 4:Distance6.000Time50:39.70Pace8:26.62
With Julia, part with Jacob and Bonnie.
Split 1:Distance3.050Time26:52.60Pace8:48.72 Cumilative:Distance3.050Time26:52.60Pace8:48.72
Split 2:Distance1.000Time6:33.40Pace6:33.40 Cumilative:Distance4.050Time33:26.00Pace8:15.31
Split 3:Distance1.950Time17:13.70Pace8:50.10 Cumilative:Distance6.000Time50:39.70Pace8:26.62

Leg 5:Distance0.110Time0:45.20Pace6:50.91
False start with Matthew.
Leg 6:Distance1.000Time7:29.70Pace7:29.70
With Matthew.

Navy Crocs Miles: 13.11

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

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Thu, Mar 21, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.00	11.10

Fast Running Friend Workout - 2019-03-21 09:50:36
Workout Totals: Distance11.100Time1:26:07.80Pace7:45.57
Total of 11. Jacob and I paced Bonnie in the 2 mile tempo down the canyon. She ran a PR of 12:10 (5:56, 6:14). Jacob picked it up at 1.5 (9:02) and ran the last 0.5 in 2:33. I stayed with Bonnie. Joseph just jogged today, still recovering from the nail experience.
Leg 1:Distance4.000Time31:36.70Pace7:54.18
With Jenny.
Leg 2:Distance2.980Time20:53.10Pace7:00.50
With Jacob and Bonnie. Part with William, Stephen, and Joseph.
Split 1:Distance0.980Time8:42.30Pace8:52.96 Cumilative:Distance0.980Time8:42.30Pace8:52.96
Split 2:Distance2.000Time12:10.80Pace6:05.40 Cumilative:Distance2.980Time20:53.10Pace7:00.50

Leg 3:Distance3.120Time26:29.50Pace8:29.46
Cool-down with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:08.50Pace7:08.50
With Matthew.

Navy Crocs Miles: 11.10

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

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Fri, Mar 22, 2019

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 - 2019-03-22 09:36:33
Workout Totals: Distance12.000Time1:32:22.50Pace7:41.88
Total of 12. Felt some back pain, did not do anything fast. Joseph, Jacob, and Julia were on reduced mileage due to the chess tournament.
Leg 1:Distance4.000Time31:27.80Pace7:51.95
With Jenny.
Leg 2:Distance3.000Time23:56.80Pace7:58.93
With Joseph, Jacob, William and Stephen.
Leg 3:Distance4.000Time29:08.70Pace7:17.18
Alone.
Leg 4:Distance1.000Time7:49.20Pace7:49.20
With Matthew and William.

Navy Crocs Miles: 12.00

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

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Sat, Mar 23, 2019

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 - 2019-03-23 11:46:18
Workout Totals: Distance14.000Time1:45:14.90Pace7:31.06
Special day for Matthew today - he broke 7:00 in the mile with 6:56.7 on the Orem High track. William, Stephen, Joseph, and Jacob paced him. I was having back pain issues, so I lagged behind a bit in the first lap, then caught up at the end of it once I was better warmed up. His splits were 1:36, 1:46, 1:48, 1:43. I ordered him a laptop today. Today also was the second day of the Utah Highschool/Junior High Chess Championship - results: Jacob 2.5/5, Joseph 2/5, Julia 2/5. I was able to get in 14 miles in spite of the back pain and the chess tournament - but no tempo running.
Leg 1:Distance4.000Time31:38.70Pace7:54.68
With Stephen.
Leg 2:Distance6.000Time43:00.90Pace7:10.15
Alone.
Leg 3:Distance1.000Time6:56.70Pace6:56.70
Matthew's epic sub-7:00 mile.
Leg 4:Distance3.000Time23:38.60Pace7:52.87
With Joseph, Jacob, and William.

Navy Crocs Miles: 14.00

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
71.26	1.00	0.00	1.19	73.45

Navy Crocs Miles: 73.45

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

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