Breaking the Wall

Week starting Mar 24, 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:

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
68.32	0.50	12.50	0.18	81.50

Navy Crocs Miles: 81.50

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

Sun, Mar 24, 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 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.50	2.00	0.00	13.00

Fast Running Friend Workout - 2019-03-25 08:53:54
Workout Totals: Distance12.996Time1:41:48.70Pace7:50.04
Total of 13. Usual distances for the kids. Did a mile down the canyon in 5:44.8 with William in the AM, then another mile down the canyon with Joseph and Jacob in 5:45.4 in the PM - Bonnie ran 6:04. Matthew ran a PR in the 800 on the track - 3:14.8 (1:34, 1:40).
Leg 1:Distance6.000Time47:29.90Pace7:54.98
With William.
Split 1:Distance3.050Time25:04.80Pace8:13.38 Cumilative:Distance3.050Time25:04.80Pace8:13.38
Split 2:Distance1.000Time5:44.80Pace5:44.80 Cumilative:Distance4.050Time30:49.60Pace7:36.69
Split 3:Distance1.950Time16:40.30Pace8:32.97 Cumilative:Distance6.000Time47:29.90Pace7:54.98

Leg 2:Distance6.000Time46:16.10Pace7:42.68
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:16.10Pace7:57.41 Cumilative:Distance3.050Time24:16.10Pace7:57.41
Split 2:Distance1.000Time5:45.30Pace5:45.30 Cumilative:Distance4.050Time30:01.40Pace7:24.79
Split 3:Distance1.950Time16:14.70Pace8:19.85 Cumilative:Distance6.000Time46:16.10Pace7:42.68

Leg 3:Distance0.190Time1:44.10Pace9:07.89
Warm-up with Matthew.
Leg 4:Distance0.496Time3:14.80Pace6:32.74
800 with Matthew.
Leg 5:Distance0.310Time3:03.80Pace9:52.90
Cool-down with Matthew.

Navy Crocs Miles: 13.00

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

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Tue, Mar 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.65	0.00	3.25	0.00	14.90

Fast Running Friend Workout - 2019-03-26 10:11:12
Workout Totals: Distance14.898Time1:55:09.40Pace7:43.78
Total of 14 today. Did a 2 mile tempo down the canyon in 11:17.9, then 2x0.5 with William and Stephen at 6:00 pace, then ran with Matthew - he set a 400 PR - 87.6 (42,45). Joseph and Jacob did 2x0.5 with 0.25 recovery - Joseph - 2:29, 2:33, Jacob - 2:30, 2:34.
Leg 1:Distance6.000Time46:57.10Pace7:49.52
With Jenny.
Leg 2:Distance1.950Time15:51.80Pace8:08.10
Warm-up, part with the kids.
Leg 3:Distance2.000Time11:17.90Pace5:38.95
Tempo run down the canyon.
Leg 4:Distance0.250Time2:13.40Pace8:53.60
Recovery jog.
Leg 5:Distance1.250Time9:10.70Pace7:20.56
Workout with William and Stephen.
Split 1:Distance0.500Time2:59.80Pace5:59.60 Cumilative:Distance0.500Time2:59.80Pace5:59.60
Split 2:Distance0.250Time3:10.60Pace12:42.40 Cumilative:Distance0.750Time6:10.40Pace8:13.87
Split 3:Distance0.500Time3:00.30Pace6:00.60 Cumilative:Distance1.250Time9:10.70Pace7:20.56

Leg 6:Distance1.450Time11:53.10Pace8:11.79
Cool-down.
Leg 7:Distance0.250Time2:23.50Pace9:34.00
Warm-up with Matthew.
Leg 8:Distance0.250Time1:40.40Pace6:41.60
Matthew's attempt at improving 800 record - stopped him after the first lap.
Leg 9:Distance0.250Time2:31.90Pace10:07.60
A recovery jog with Matthew.
Leg 10:Distance0.248Time1:27.60Pace5:53.23
Matthew's 400 record.
Leg 11:Distance1.000Time9:42.00Pace9:42.00
With our friend Stephen.

Navy Crocs Miles: 14.90

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

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Wed, Mar 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.16	0.00	0.25	0.00	13.41

Fast Running Friend Workout - 2019-03-27 08:47:37
Workout Totals: Distance13.406Time1:46:30.50Pace7:56.69
Total of a bit over 13. More or less usual runs for the kids. Matthew ran 200 in 42.7, new record, though rather weak as he had split 42 something in a 400 before. Bella did 200 in 1:16 holding my hand on the track - new record.
Leg 1:Distance0.700Time4:53.70Pace6:59.57
Alone.
Leg 2:Distance1.000Time7:43.50Pace7:43.50
With Sarah.
Leg 3:Distance4.300Time32:21.10Pace7:31.42
Leg 4:Distance6.000Time49:57.30Pace8:19.55
With Julia and other kids (part).
Split 1:Distance3.050Time26:28.00Pace8:40.66 Cumilative:Distance3.050Time26:28.00Pace8:40.66
Split 2:Distance1.000Time6:43.40Pace6:43.40 Cumilative:Distance4.050Time33:11.40Pace8:11.70
Split 3:Distance1.950Time16:45.90Pace8:35.85 Cumilative:Distance6.000Time49:57.30Pace8:19.55

Leg 5:Distance0.124Time1:16.20Pace10:14.52
200 with Bella and Matthew.
Leg 6:Distance0.122Time0:58.60Pace8:00.33
False start with Mary.
Leg 7:Distance0.248Time1:39.90Pace6:42.82
With Matthew.
Leg 8:Distance0.043Time0:20.80Pace8:03.72
Another false start with Mary.
Leg 9:Distance0.621Time5:53.20Pace9:28.76
With Matthew.
Leg 10:Distance0.124Time0:43.50Pace5:50.81
With Matthew.
Leg 11:Distance0.124Time0:42.70Pace5:44.35
With Matthew.

Navy Crocs Miles: 13.41

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

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Thu, Mar 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	2.00	0.06	12.10

Fast Running Friend Workout - 2019-03-28 09:38:41
Workout Totals: Distance12.099Time1:31:55.40Pace7:35.86
Total of 12. Did a 2 mile tempo down the canyon with Joseph and Jacob. We went through the first mile in 5:38, then Joseph fell back, Jacob hung on, but struggled some. Jacob and I got 11:20, Joseph 11:40. More or less usual distances for everybody. Matthew improved his 200 to 42.5.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
With Joseph and Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
With Joseph and Jacob - tempo down the canyon.
Split 1:Distance2.000Time11:20.10Pace5:40.05 Cumilative:Distance2.000Time11:20.10Pace5:40.05
Jacob and I.
Split 2:Distance0.000Time0:20.50Pace0:00.00 Cumilative:Distance2.000Time11:40.60Pace5:50.30
Joseph.

Leg 3:Distance3.120Time26:35.30Pace8:31.31
Leg 4:Distance0.180Time1:41.20Pace9:22.22
With Matthew.
Leg 5:Distance0.250Time1:39.80Pace6:39.20
With Matthew.
Leg 6:Distance0.375Time3:32.50Pace9:26.67
With Matthew.
Leg 7:Distance0.124Time0:42.50Pace5:42.74
With Matthew.
Leg 8:Distance0.070Time0:38.10Pace9:04.29
With Matthew.
Leg 9:Distance5.000Time37:15.70Pace7:27.14
Alone, did a pickup at the end uphill for 100 meters.
Split 1:Distance4.938Time36:55.90Pace7:28.74 Cumilative:Distance4.938Time36:55.90Pace7:28.74
Split 2:Distance0.062Time0:19.80Pace5:19.35 Cumilative:Distance5.000Time37:15.70Pace7:27.14

Navy Crocs Miles: 12.10

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

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Fri, Mar 29, 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 - 2019-03-29 09:31:03
Workout Totals: Distance12.000Time1:35:25.30Pace7:57.11
Total of 12, usual distances for the kids.
Leg 1:Distance6.000Time47:42.90Pace7:57.15
I think this was with Jenny.
Leg 2:Distance1.000Time7:56.40Pace7:56.40
With Matthew.
Leg 3:Distance5.000Time39:46.00Pace7:57.20
With Stephen and William - I think.

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 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.97	0.00	5.00	0.12	16.09

Fast Running Friend Workout - 2019-03-30 09:06:14
Workout Totals: Distance16.099Time2:00:14.80Pace7:28.15
Total of 16 in two runs. First did 10 with a 5 mile tempo down the canyon in 29:27. Splits 5:57, 5:58, 5:55, 5:53, 5:44. Joseph ran the first 3 with me (17:50), Jacob last 3 (17:32). Usual Saturday distances for the kids. Matthew got a big 200 PR of 39.1.
Leg 1:Distance2.480Time20:20.10Pace8:11.98
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:27.20Pace5:53.44
5 mile tempo run down the canyon, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:21.00Pace8:31.83
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:52.70Pace7:58.54
With William and Bonnie.
Leg 5:Distance0.875Time7:34.70Pace8:39.66
With Matthew.
Leg 6:Distance0.124Time0:39.10Pace5:15.32
With Matthew.

Navy Crocs Miles: 16.10

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
68.32	0.50	12.50	0.18	81.50

Navy Crocs Miles: 81.50

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

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