Breaking the Wall

Week starting Mar 25, 2018

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:	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
70.37	4.50	2.63	2.73	80.23

Brown Crocs 1 Miles: 80.24

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

Sun, Mar 25, 2018

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. We went to the Russian Branch in Salt Lake today.

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

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Mon, Mar 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-26 10:23:49
Workout Totals: Distance12.200Time1:33:25.60Pace7:39.48
Easy runs, usual distances, total of 12.
Leg 1:Distance2.200Time16:35.60Pace7:32.55
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:28.70Pace7:28.70
With Joseph, Jacob, and William.
Leg 3:Distance3.000Time22:57.00Pace7:39.00
With Joseph and Jacob.
Leg 4:Distance1.000Time7:38.30Pace7:38.30
With Jenny and Matthew.
Leg 5:Distance5.000Time38:46.00Pace7:45.20
With Jenny.

Brown Crocs 1 Miles: 12.20

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

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Tue, Mar 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.07	0.50	0.00	2.73	14.30

Fast Running Friend Workout - 2018-03-27 10:20:51
Workout Totals: Distance14.302Time1:45:59.20Pace7:24.64
Time trials today. Matthew had a historic run in the mile on the track - 7.17.8. Splits 1:40, 1:50, 1:54, 1:50. Older kids - all except Jenny and Benjamin, helped me pace him. This is a very solid family 5 and under record - the previous one - 7.27.5 was held by William and was set at the age of 5 years and 362 days. Matthew is only 5 years and 91 days. How manages to run so fast baffles me - he still cannot read, can be very moody and difficult to reason with, and often asks to be spoon-fed. But the Lord gave him a gift of speed and endurance. Joseph, Jacob, and I cooperatively raced each other in the 3000. The plan was to work together and be as close as possible to 10:30. The result was 10:29.0 for me, 10:38.7 for Jacob (new PR, beating his sea-level PR at altitide by 18 seconds), and DNF for Joseph. Things to some extent did not go as planned. Joseph was able to help me from 500 to 900 but then got dropped around 1 K (3:27), then instead of just doing his best, got discouraged and stopped at 1800. Jacob helped me I think for about 200 somewhere around 1100 or so, but then struggled with the pace and got dropped shortly before 2 K. However, he toughed it out and finished with a huge PR. My split at 2 K was 7:00, Jacob was probably around 7:02. I was not feeling too worn out by the pace, but for some reason could not kick and just ran a steady 3:29 for the last 1 K. Stephen ran 800 in 3:09 (90,99) - mostly mental failure in the second lap. He is probably not used to how bad it feels, so we will work on learning to be tough after 400. He also did 2x100 18.7, 18.4 - which is his PR. William ran a PR for 400 in 77.8. But his opening splits were 17, 19, then he struggled in the last 200 with a 41. Then he did 2x100 17.1, 17.2. I think 17.1 is his PR. Julia did 400 in 81.2 splitting 40,41, and ran 100 all out in 17.9. We need to work on learning how to sprint. Jacob and I raced each other over 100 and tied with 15.1.
Leg 1:Distance2.200Time16:00.20Pace7:16.45
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:17.80Pace7:17.80
Matthew's mile time trial.
Leg 3:Distance0.498Time4:43.60Pace9:29.48
Warm up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:34.60Pace9:18.06 Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance0.124Time0:53.60Pace7:12.26
Split 3:Distance0.062Time0:50.60Pace13:36.13 Cumilative:Distance0.186Time1:44.20Pace9:20.22
Split 4:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance0.248Time2:02.30Pace8:13.15
Split 5:Distance0.250Time2:41.30Pace10:45.20 Cumilative:Distance0.498Time4:43.60Pace9:29.48

Leg 4:Distance1.864Time10:38.70Pace5:42.65
3000 with Joseph and Jacob.
Split 1:Distance1.864Time10:29.00Pace5:37.45 Cumilative:Distance1.864Time10:29.00Pace5:37.45
My time.
Split 2:Distance0.000Time0:09.70Pace0:00.00 Cumilative:Distance1.864Time10:38.70Pace5:42.65
Jacob's time.

Leg 5:Distance0.500Time4:59.50Pace9:59.00
Recovery jog with Jacob.
Leg 6:Distance0.496Time3:09.20Pace6:21.45
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:17.80Pace5:13.71
William's 400 time trial.
Leg 8:Distance0.248Time1:21.20Pace5:27.42
Julia's 400 time trial.
Leg 9:Distance0.062Time0:17.10Pace4:35.81
William's 100.
Leg 10:Distance0.062Time0:15.10Pace4:03.55
Racing Jacob in 100.
Leg 11:Distance0.062Time0:17.20Pace4:37.42
William's 100 try 2.
Leg 12:Distance0.062Time0:17.90Pace4:48.71
Julia's 100.
Leg 13:Distance1.000Time7:52.60Pace7:52.60
I think this was with William and/or Jacob.
Leg 14:Distance6.000Time47:31.30Pace7:55.22
With Jenny.

Brown Crocs 1 Miles: 14.30

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

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Wed, Mar 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-28 10:25:23
Workout Totals: Distance12.200Time1:35:19.50Pace7:48.81
Usual easy runs with the kids - usual distances. Total of 12 for me.
Leg 1:Distance2.200Time17:07.90Pace7:47.23
With Stephen, Joseph, William, and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time7:52.20Pace7:52.20
With Jacob and William.
Leg 3:Distance3.000Time23:15.00Pace7:45.00
With Jacob and Joseph.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Jenny and Matthew.
Leg 5:Distance5.000Time39:20.20Pace7:52.04
With Jenny.

Brown Crocs 1 Miles: 12.20

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

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Thu, Mar 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	2.00	0.63	0.00	14.83

Fast Running Friend Workout - 2018-03-29 10:22:54
Workout Totals: Distance14.834Time1:53:43.70Pace7:40.00
Did 2x500 with William and Stephen on the track to help Stephen get used to running fast past 400 meters. I told him 2 intervals if both are under 1:51, 1 more if one or both are in the 1:51 - 1:55 range, 4 otherwise. His comfort optimizer kicked in and he hit the A target on both. Then I did a 2 mile tempo on the hilly course by our house (Ward 2 mile) with the first mile uphill and second down. We got 12:27 (6:26, 6:01). Joseph struggled but made it. We are working on Joseph's tempo pace endurance - for some reason he has been struggling with it lately - maybe related to his growth spurt. Otherwise, usual runs.
Leg 1:Distance2.200Time16:33.30Pace7:31.50
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.000Time8:19.90Pace8:19.90
Warm-up with William and Stephen to the track.
Leg 3:Distance0.317Time1:50.30Pace5:47.95
Stephen's 500 with William.
Leg 4:Distance0.317Time1:48.60Pace5:42.59
Stephen's 500 with William - second interval.
Leg 5:Distance1.000Time9:02.30Pace9:02.30
Back to the house with William and Stephen.
Leg 6:Distance0.500Time3:54.40Pace7:48.80
Warm-up with Joseph and Jacob.
Leg 7:Distance2.000Time12:27.50Pace6:13.75
2 mile tempo on the Ward 2 miler course with Joseph and Jacob.
Leg 8:Distance1.500Time13:01.30Pace8:40.87
Cool-down with Joseph and Jacob.
Leg 9:Distance1.000Time7:51.70Pace7:51.70
With Jenny and Matthew.
Leg 10:Distance5.000Time38:54.40Pace7:46.88
With Jenny.

Brown Crocs 1 Miles: 14.83

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

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Fri, Mar 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-03-30 10:25:03
Workout Totals: Distance12.200Time1:39:38.50Pace8:10.04
Usual day of easy runs, usual distances for the kids. Total of 12 for me.
Leg 1:Distance2.200Time17:02.10Pace7:44.59
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Jacob and William.
Leg 3:Distance3.000Time23:55.80Pace7:58.60
With Joseph and Jacob.
Leg 4:Distance1.000Time7:39.50Pace7:39.50
With Jenny and Matthew.
Leg 5:Distance5.000Time43:28.90Pace8:41.78
With Jenny.

Brown Crocs 1 Miles: 12.20

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

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Sat, Mar 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	2.00	2.00	0.00	14.50

Fast Running Friend Workout - 2018-03-31 08:46:55
Workout Totals: Distance14.500Time1:48:37.80Pace7:29.50
General conference today. So we squeezed the runs before and in between sessions. Usual Saturday distances for the kids. I did 2 mile tempo on the ward 2 miler course (hills) with Joseph and Jacob in 12:11 (6:23,5:48), then with William and Jenny in 13:16 (6:50, 6:26). Total of 14 for me.
Leg 1:Distance2.000Time11:55.80Pace5:57.90
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time12:11.90Pace6:05.95
Hilly tempo run with Joseph and Jacob - 2 miles.
Leg 3:Distance2.500Time22:10.50Pace8:52.20
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Jenny, William, and Matthew.
Leg 5:Distance1.500Time12:41.10Pace8:27.40
With Jenny and William.
Leg 6:Distance2.000Time13:16.10Pace6:38.05
Tempo run with Jenny and William.
Leg 7:Distance0.500Time4:39.30Pace9:18.60
Cool-down with Jenny and William.
Leg 8:Distance3.000Time23:57.60Pace7:59.20
More distance with Jenny.

Brown Crocs 1 Miles: 14.50

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
70.37	4.50	2.63	2.73	80.23

Brown Crocs 1 Miles: 80.24

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

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