Breaking the Wall

Week starting Mar 27, 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	3010.45
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
81.64	0.00	0.00	1.06	82.70

Black Crocs 2 Miles: 82.70

Night Sleep Time: 51.00	Nap Time: 2.00	Total Sleep Time: 53.00

Sun, Mar 27, 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.

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

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Mon, Mar 28, 2016

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 - 2016-03-28 06:51:58
Workout Totals: Distance13.000Time1:37:57.30Pace7:32.10
Total of 13. Joseph's legs were hurting and Jacob had a minor cold, so I had them run only 3. Matthew is now up to 400 meters a day, ran 2:36. Otherwise usual distances for the kids.
Leg 1:Distance10.000Time1:13:49.00Pace7:22.90
Leg 2:Distance3.000Time24:08.30Pace8:02.77

Black Crocs 2 Miles: 13.00

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

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Tue, Mar 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.67	0.00	0.00	0.50	14.17

Fast Running Friend Workout - 2016-03-29 06:57:47
Workout Totals: Distance14.168Time1:57:12.30Pace8:16.35
Split the run into two today. In the AM Benjamin was going to do 600-400-200, but it was raining and cold, so we checked the forecast and decided to do it in the evening. So we just ran 5, and then I ran 4 more with Joseph and Jacob. In the evening Benjamin did 600 in 1:30.5, 400 in 58.3, and 200 in 26.6. All were PRs. I did 3x200 32.1, 33.3, and 31.9. It was windy, but not too bad, though bad enough to make the slow 200 about 1 second slower than the fast.
Leg 1:Distance5.000Time38:41.30Pace7:44.26
Easy run with Benjamin.
Leg 2:Distance4.000Time32:02.20Pace8:00.55
With Joseph and Jacob.
Leg 3:Distance0.250Time2:25.90Pace9:43.60
With Matthew and niece Clara.
Leg 4:Distance1.711Time14:24.60Pace8:25.32
Warm-up with Benjamin, strides.
Split 1:Distance1.150Time9:09.00Pace7:57.39 Cumilative:Distance1.150Time9:09.00Pace7:57.39
Split 2:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.212Time9:25.10Pace7:46.25
Split 3:Distance0.062Time0:50.10Pace13:28.06 Cumilative:Distance1.274Time10:15.20Pace8:02.89
Split 4:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance1.336Time10:30.80Pace7:52.16
Split 5:Distance0.375Time3:53.80Pace10:23.47 Cumilative:Distance1.711Time14:24.60Pace8:25.32

Leg 5:Distance0.264Time1:32.70Pace5:51.14
Benjamin's 600, tried to run the last 200 with him, but got dropped.
Split 1:Distance0.070Time0:29.40Pace7:00.00 Cumilative:Distance0.070Time0:29.40Pace7:00.00
Split 2:Distance0.070Time0:31.10Pace7:24.29 Cumilative:Distance0.140Time1:00.50Pace7:12.14
Split 3:Distance0.124Time0:32.20Pace4:19.68 Cumilative:Distance0.264Time1:32.70Pace5:51.14

Leg 6:Distance1.125Time11:36.50Pace10:19.11
Recovery.
Leg 7:Distance0.194Time1:02.30Pace5:21.13
Benjamin's 400, ran the last 200, got dropped.
Split 1:Distance0.070Time0:29.00Pace6:54.29 Cumilative:Distance0.070Time0:29.00Pace6:54.29
Split 2:Distance0.124Time0:33.30Pace4:28.55 Cumilative:Distance0.194Time1:02.30Pace5:21.13

Leg 8:Distance0.500Time6:09.30Pace12:18.60
Recovery.
Leg 9:Distance0.124Time0:31.90Pace4:17.26
Benjamin gave me a head start, then raced to catch me, passed me around 100 meters.
Leg 10:Distance1.000Time8:45.60Pace8:45.60
Back to the house.

Black Crocs 2 Miles: 14.16

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

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Wed, Mar 30, 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 - 2016-03-30 07:13:05
Workout Totals: Distance14.000Time1:50:14.30Pace7:52.45
Usual 14 today. Usual distances for the kids.
Leg 1:Distance10.000Time1:19:09.10Pace7:54.91
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

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Thu, Mar 31, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.84	0.00	0.00	0.25	14.09

Fast Running Friend Workout - 2016-03-31 07:13:32
Workout Totals: Distance14.084Time1:56:21.50Pace8:15.70
Benjamin was going to do an 800 time trial, but he his hamstrings were still sore from 26.6 200 on Tuesday plus it was raining, so after we did 4x100 strides we decided to postpone the time trial until Saturday, and ran easy. Otherwise kids ran their usual distances.
Leg 1:Distance10.084Time1:24:37.00Pace8:23.47
Split 1:Distance1.050Time8:43.60Pace8:18.67 Cumilative:Distance1.050Time8:43.60Pace8:18.67
Split 2:Distance0.062Time0:16.00Pace4:18.06 Cumilative:Distance1.112Time8:59.60Pace8:05.25
Split 3:Distance0.062Time0:55.80Pace15:00.00 Cumilative:Distance1.174Time9:55.40Pace8:27.16
Split 4:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.236Time10:11.50Pace8:14.74
Split 5:Distance0.062Time0:59.20Pace15:54.84 Cumilative:Distance1.298Time11:10.70Pace8:36.72
Split 6:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.360Time11:26.80Pace8:25.00
Split 7:Distance0.062Time0:57.30Pace15:24.19 Cumilative:Distance1.422Time12:24.10Pace8:43.28
Split 8:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance1.484Time12:40.20Pace8:32.26
Split 9:Distance8.600Time1:11:56.80Pace8:21.95 Cumilative:Distance10.084Time1:24:37.00Pace8:23.47

Leg 2:Distance4.000Time31:44.50Pace7:56.12
With Joseph and Jacob.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance0.000Time0:00.00Pace0:00.00

Black Crocs 2 Miles: 14.09

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

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Fri, Apr 01, 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 - 2016-04-01 10:02:09
Workout Totals: Distance14.000Time1:49:26.50Pace7:49.04
Usual day. Kids ran their usual distances.
Leg 1:Distance10.000Time1:18:00.00Pace7:48.00
With Benjamin.
Leg 2:Distance4.000Time31:26.50Pace7:51.62
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

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Sat, Apr 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.13	0.00	0.00	0.31	13.44

Fast Running Friend Workout - 2016-04-02 07:54:56
Workout Totals: Distance13.445Time1:53:03.00Pace8:24.50
Shorter distances today due to General Conference in combination with sleeping in and running 800 time trials. Today Benjamin and Jacob did an 800 time trial. Benjamin ran a new PR of 2:03.6. We decided to do something different today. I started at 1:14 into his run from the 500 mark, which gave me a lead of about 2 seconds, and Benjamin worked to close the gap while I ran as hard as I could. He was able to pass me shortly before the finish line. His splits were 30.0, 31.4, then 62.2 for the last lap and it was probably 31/31. He started too slow, but on the positive side he demonstrated the ability to close in 62 - that was his fastest finish by far out of all our 800 attempts. We will probably try again on Thursday, this time I will get a 2 second head start from the gun to encourage him to open in 28.5, run to the 200, then jog to the 500 and do another head start 14 seconds after he hits the 400 or so. Maybe that will bring him closer to 2:00 or maybe even under. Jacob, assisted by me, Benjamin, and Joseph, ran a small PR of 2:42.8. His splits by 100 were 19, 20, 22, 20, 20, 23, 20, 18. Clearly not ideal 800 pacing. The problem is that he gets scared when he gets to 300 and slows down. So I told him to give it a good push from 300 to 500, but to give him the incentive I told him he could rest once he got to 500. So he rested too much before the push and too much after, but this was still an improvement, and he had an awesome kick in the last 100. Otherwise kids ran their normal Saturday distances with the exception of Julia who overstretched on Friday and was too sore to run.
Leg 1:Distance2.040Time16:37.90Pace8:09.17
Warm-up with Benjamin.
Leg 2:Distance1.661Time15:03.90Pace9:04.19
More warm-up with strides. Picked up Joseph and Jacob.
Split 1:Distance1.100Time9:21.30Pace8:30.27 Cumilative:Distance1.100Time9:21.30Pace8:30.27
Split 2:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance1.162Time9:37.20Pace8:16.73
Split 3:Distance0.062Time0:52.70Pace14:10.00 Cumilative:Distance1.224Time10:29.90Pace8:34.62
Split 4:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance1.286Time10:46.30Pace8:22.57
Split 5:Distance0.375Time4:17.60Pace11:26.93 Cumilative:Distance1.661Time15:03.90Pace9:04.19

Leg 3:Distance0.318Time2:03.70Pace6:28.99
Split 1:Distance0.070Time0:30.00Pace7:08.57 Cumilative:Distance0.070Time0:30.00Pace7:08.57
Split 2:Distance0.062Time0:31.40Pace8:26.45 Cumilative:Distance0.132Time1:01.40Pace7:45.15
Split 3:Distance0.000Time0:13.90Pace0:00.00 Cumilative:Distance0.132Time1:15.30Pace9:30.45
Split 4:Distance0.186Time0:48.40Pace4:20.22 Cumilative:Distance0.318Time2:03.70Pace6:28.99

Leg 4:Distance0.350Time4:32.00Pace12:57.14
Recovery jog.
Leg 5:Distance0.496Time2:42.80Pace5:28.23
Jacob's time trial.
Leg 6:Distance1.250Time10:29.30Pace8:23.44
Back to the house.
Leg 7:Distance0.750Time5:58.50Pace7:58.00
More distance with Benjamin.
Leg 8:Distance2.040Time16:59.40Pace8:19.71
With Benjamin, Joseph, and Jacob.
Leg 9:Distance2.040Time17:21.80Pace8:30.69
With Benjamin and William.
Leg 10:Distance2.500Time21:13.70Pace8:29.48
Out alone, back with Sarah.

Black Crocs 2 Miles: 13.45

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
81.64	0.00	0.00	1.06	82.70

Black Crocs 2 Miles: 82.70

Night Sleep Time: 51.00	Nap Time: 2.00	Total Sleep Time: 53.00

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