Breaking the Wall

Week starting Mar 22, 2015

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:	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
73.54	10.24	0.00	1.50	85.28

White Crocs 1 Miles: 85.28

Night Sleep Time: 43.00	Nap Time: 0.00	Total Sleep Time: 43.00

Sun, Mar 22, 2015

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: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Mar 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	1.00	0.00	0.25	13.00

Fast Running Friend Workout - 2015-03-23 07:18:03
Workout Totals: Distance13.000Time1:40:38.70Pace7:44.50
Total of 13. Kids ran their usual distance. I did 100 meter pickups with Benjamin down the canyon, fastest was 14.7, that is the first time I broke 15 in a couple of years, I think. Joseph and Jacob were on the move - they did 4 miles total with the 3rd mile in 6:19 (Jacob), and 6:18(Joseph).
Leg 1:Distance9.000Time1:10:00.10Pace7:46.65
Split 1:Distance4.640Time36:17.60Pace7:49.31 Cumilative:Distance4.640Time36:17.60Pace7:49.31
Split 2:Distance0.062Time0:16.30Pace4:20.80 Cumilative:Distance4.702Time36:33.90Pace7:46.54
Split 3:Distance0.062Time0:33.80Pace9:00.80 Cumilative:Distance4.765Time37:07.70Pace7:47.51
Split 4:Distance0.062Time0:16.00Pace4:16.00 Cumilative:Distance4.827Time37:23.70Pace7:44.77
Split 5:Distance0.487Time4:06.60Pace8:25.85 Cumilative:Distance5.315Time41:30.30Pace7:48.54
Split 6:Distance0.062Time0:15.40Pace4:06.40 Cumilative:Distance5.377Time41:45.70Pace7:45.96
Split 7:Distance0.487Time4:11.70Pace8:36.31 Cumilative:Distance5.865Time45:57.40Pace7:50.14
Split 8:Distance0.062Time0:14.70Pace3:55.20 Cumilative:Distance5.927Time46:12.10Pace7:47.67
Split 9:Distance3.073Time23:48.00Pace7:44.69 Cumilative:Distance9.000Time1:10:00.10Pace7:46.65

Leg 2:Distance4.000Time30:38.60Pace7:39.65
With Joseph and Jacob.
Split 1:Distance2.000Time16:10.70Pace8:05.35 Cumilative:Distance2.000Time16:10.70Pace8:05.35
Split 2:Distance1.000Time6:19.50Pace6:19.50 Cumilative:Distance3.000Time22:30.20Pace7:30.07
Fast Mile - Jacob's split. Joseph was 1 second ahead.
Split 3:Distance1.000Time8:08.40Pace8:08.40 Cumilative:Distance4.000Time30:38.60Pace7:39.65

White Crocs 1 Miles: 13.00

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

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Tue, Mar 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.50	13.00

Fast Running Friend Workout - 2015-03-24 08:30:13
Workout Totals: Distance13.000Time1:44:29.90Pace8:02.30
13 total. Kids ran their usual distances. I did a workout with Benjamin down the canyon - 4x200 for me, 4x400 for Benjamin - long rest. I was able to keep all of mine under 32 and even got 30.5 on one of them. Benjamin was not feeling too great, but he held it together in the first 3 - 61.8, 61.7, 60.9, but then plopped to 65 in the last one. He said his heart could not pump well enough in the last 200.
Leg 1:Distance3.000Time23:37.90Pace7:52.63
With Joseph and Jacob.
Leg 2:Distance1.000Time8:26.50Pace8:26.50
With William.
Leg 3:Distance4.640Time35:30.50Pace7:39.16
Warm-up with Benjamin.
Leg 4:Distance4.360Time36:55.00Pace8:28.03
Workout with Benjamin.
Split 1:Distance0.125Time0:31.70Pace4:13.60 Cumilative:Distance0.125Time0:31.70Pace4:13.60
Split 2:Distance0.487Time4:38.50Pace9:31.28 Cumilative:Distance0.613Time5:10.20Pace8:26.45
Split 3:Distance0.125Time0:30.60Pace4:04.80 Cumilative:Distance0.738Time5:40.80Pace7:42.10
Split 4:Distance0.487Time4:08.60Pace8:29.95 Cumilative:Distance1.225Time9:49.40Pace8:01.14
Split 5:Distance0.125Time0:30.50Pace4:04.00 Cumilative:Distance1.350Time10:19.90Pace7:39.19
Split 6:Distance0.500Time4:44.80Pace9:29.60 Cumilative:Distance1.850Time15:04.70Pace8:09.03
Split 7:Distance0.125Time0:31.20Pace4:09.60 Cumilative:Distance1.975Time15:35.90Pace7:53.87
Split 8:Distance2.385Time21:19.10Pace8:56.31 Cumilative:Distance4.360Time36:55.00Pace8:28.03

White Crocs 1 Miles: 13.00

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

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Wed, Mar 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2015-03-25 07:23:47
Workout Totals: Distance13.000Time1:41:25.80Pace7:48.14
Total of 13. 9 with Benjamin, 4 with Joseph and Jacob. Other kids did their usual distances. Busy day at work with a firewall failure - that was quite exciting. So I had to finish my run in the afternoon and that is when I ran with Joseph and Jacob. They were feeling not quite on top of things and could only manage 6:41 for their fast mile. Probably due to not being used to running in the afternoon.
Leg 1:Distance9.000Time1:10:34.70Pace7:50.52
With Benjamin.
Leg 2:Distance4.000Time30:51.10Pace7:42.77
With Joseph and Jacob.
Split 1:Distance2.000Time16:02.30Pace8:01.15 Cumilative:Distance2.000Time16:02.30Pace8:01.15
Split 2:Distance1.000Time6:41.40Pace6:41.40 Cumilative:Distance3.000Time22:43.70Pace7:34.57
Mile 3 pickup.
Split 3:Distance1.000Time8:07.40Pace8:07.40 Cumilative:Distance4.000Time30:51.10Pace7:42.77

White Crocs 1 Miles: 13.00

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

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Thu, Mar 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.75	13.00

Fast Running Friend Workout - 2015-03-26 08:15:20
Workout Totals: Distance13.000Time1:47:25.20Pace8:15.78
Total of 13. Did a workout with Benjamin down the canyon. He did 4x400 58.9, 59.8, 59.1, and 61.1 with long recoveries - fastest he has done this so far, and as a landmark he was able to run a sub-4:00 mile in 4 installments for the first time - baby steps towards doing it for real. I did 2x200 + 2x300. Could not keep up with him but tried to stay as close as I could. Details below. Joseph did 4, Jacob 3, William 1, Stephen 0.5, Julia 3, Jenny 4.
Leg 1:Distance3.000Time23:45.50Pace7:55.17
With Joseph and Jacob.
Leg 2:Distance1.000Time8:19.50Pace8:19.50
With Joseph and William.
Leg 3:Distance9.000Time1:15:20.20Pace8:22.24
Workout with Benjamin.
Split 1:Distance3.400Time27:16.40Pace8:01.29 Cumilative:Distance3.400Time27:16.40Pace8:01.29
Split 2:Distance0.062Time0:17.50Pace4:40.00 Cumilative:Distance3.462Time27:33.90Pace7:57.66
Stride
Split 3:Distance0.385Time3:18.40Pace8:35.32 Cumilative:Distance3.848Time30:52.30Pace8:01.43
Split 4:Distance0.062Time0:15.90Pace4:14.40 Cumilative:Distance3.910Time31:08.20Pace7:57.80
Stride
Split 5:Distance0.700Time5:45.50Pace8:13.57 Cumilative:Distance4.610Time36:53.70Pace8:00.20
Split 6:Distance0.125Time0:31.10Pace4:08.80 Cumilative:Distance4.735Time37:24.80Pace7:54.09
200 interval
Split 7:Distance0.432Time4:37.30Pace10:41.16 Cumilative:Distance5.168Time42:02.10Pace8:08.07
Split 8:Distance0.125Time0:30.70Pace4:05.60 Cumilative:Distance5.293Time42:32.80Pace8:02.34
200 interval
Split 9:Distance0.432Time4:31.30Pace10:27.28 Cumilative:Distance5.725Time47:04.10Pace8:13.29
Split 10:Distance0.188Time0:46.90Pace4:10.13 Cumilative:Distance5.913Time47:51.00Pace8:05.58
300 interval
Split 11:Distance0.500Time5:12.80Pace10:25.60 Cumilative:Distance6.413Time53:03.80Pace8:16.50
Split 12:Distance0.188Time0:48.30Pace4:17.60 Cumilative:Distance6.600Time53:52.10Pace8:09.71
300 interval
Split 13:Distance2.400Time21:28.10Pace8:56.71 Cumilative:Distance9.000Time1:15:20.20Pace8:22.24

White Crocs 1 Miles: 13.00

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

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Fri, Mar 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.02	0.00	0.00	0.00	13.02

Fast Running Friend Workout - 2015-03-27 07:41:57
Workout Totals: Distance13.020Time1:43:19.80Pace7:56.18
Total of 13. Kids ran their usual distances, except William did an extra mile with me, and Joseph and Jacob did only 3 resting for the time trial tomorrow.
Leg 1:Distance9.000Time1:10:19.80Pace7:48.87
With Benjamin.
Leg 2:Distance3.000Time24:06.50Pace8:02.17
With Joseph and Jacob.
Leg 3:Distance1.020Time8:53.50Pace8:43.04
With William on the big boy course.

White Crocs 1 Miles: 13.02

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

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Sat, Mar 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.02	9.24	0.00	0.00	20.26

Fast Running Friend Workout - 2015-03-28 08:25:25
Workout Totals: Distance20.262Time2:21:04.50Pace6:57.75
Total of 20. Kids ran their usual distance. Benjamin and I did 8 mile tempo down the canyon. Joseph and Jacob did a time trial at Orem High track. Joseph did 2000, Jacob ran the first mile with him. Both got PRs. Joseph did 7:35.4 improving by 4 seconds from last fall, Jacob got 6:05.7 improving his PR from last fall by 5 seconds. He says he wants a guinea pig when he breaks 6:00 - we are 5.7 seconds away from that, and so far it looks like he will do it before he turns 9. He turns 9 in July. Their splits were not ideal - 85,93,94,91 - and then 91 for the last lap for Joseph. We will try again with more even pacing and see if this gets Jacob under 6:00.
Leg 1:Distance1.050Time8:56.80Pace8:31.24
Warm-up with Joseph, Jacob, David, and Benjamin.
Leg 2:Distance1.242Time7:35.40Pace6:06.67
Joseph and Jacob's time trial.
Split 1:Distance1.000Time6:05.70Pace6:05.70 Cumilative:Distance1.000Time6:05.70Pace6:05.70
Jacob's mile.
Split 2:Distance0.242Time1:29.70Pace6:10.66 Cumilative:Distance1.242Time7:35.40Pace6:06.67
Joseph's kick.

Leg 3:Distance0.950Time7:57.60Pace8:22.74
Cool-down with Joseph, Jacob, David, and Benjamin.
Leg 4:Distance1.020Time8:20.30Pace8:10.49
With William and Benjamin on the big boy course. Jenny, Julia, Joseph, and Jacob started with us, but ran ahead.
Leg 5:Distance0.100Time0:55.20Pace9:12.00
A little jog from the car with Benjamin to the start of the tempo.
Leg 6:Distance8.000Time47:30.50Pace5:56.31
Tempo run with Benjamin from Vivian Park to the house. There was headwind and it was already warm, so we could not go very fast. Well, he probably could go faster, but I was holding the pace back.
Leg 7:Distance7.900Time59:48.70Pace7:34.27
Alone back to the car.

White Crocs 1 Miles: 20.26

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
73.54	10.24	0.00	1.50	85.28

White Crocs 1 Miles: 85.28

Night Sleep Time: 43.00	Nap Time: 0.00	Total Sleep Time: 43.00

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