Breaking the Wall

Week starting Apr 02, 2017

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
64.51	0.00	0.00	4.68	69.19

Camouflage Crocs 1 Miles: 69.19

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

Sun, Apr 02, 2017

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. Watched the General Conference.

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

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Mon, Apr 03, 2017

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

Fast Running Friend Workout - 2017-04-03 08:45:21
Workout Totals: Distance10.500Time1:25:31.50Pace8:08.71
Cough and sore throat are attacking our family. Joseph and Benjamin picked something up. Benjamin still ran 10 today. Joseph did only 3. Otherwise usual distances.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Stephen, Jacob, and Benjamin.
Leg 2:Distance3.000Time24:40.40Pace8:13.47
With William, Jacob, and Benjamin.
Leg 3:Distance6.000Time48:11.80Pace8:01.97
With Benjamin.
Leg 4:Distance0.500Time4:50.60Pace9:41.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Tue, Apr 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.12	0.00	0.00	3.75	10.87

Fast Running Friend Workout - 2017-04-04 13:37:50
Workout Totals: Distance10.875Time1:20:57.90Pace7:26.70
Did 6x0.625 in the canyon with Benjamin alternating directions. Benjamin had a cold, so instead of doing his own workout he paced me. I was able to do all downhill ones under 3:20 and all uphill ones under 3:38 with the fastest being 3:32. Julia jogged a mile. Joseph and William had colds, so they ran reduced distances. Stephen, Jacob, and Jenny did their regular runs.
Leg 1:Distance2.150Time17:13.40Pace8:00.65
Warm-up.
Leg 2:Distance4.375Time29:02.20Pace6:38.22
6x0.625 workout
Split 1:Distance0.625Time3:18.30Pace5:17.28 Cumilative:Distance0.625Time3:18.30Pace5:17.28
Split 2:Distance0.125Time1:24.80Pace11:18.40 Cumilative:Distance0.750Time4:43.10Pace6:17.47
Split 3:Distance0.625Time3:36.80Pace5:46.88 Cumilative:Distance1.375Time8:19.90Pace6:03.56
Split 4:Distance0.125Time1:40.70Pace13:25.60 Cumilative:Distance1.500Time10:00.60Pace6:40.40
Split 5:Distance0.625Time3:19.10Pace5:18.56 Cumilative:Distance2.125Time13:19.70Pace6:16.33
Split 6:Distance0.125Time1:39.60Pace13:16.80 Cumilative:Distance2.250Time14:59.30Pace6:39.69
Split 7:Distance0.625Time3:37.70Pace5:48.32 Cumilative:Distance2.875Time18:37.00Pace6:28.52
Split 8:Distance0.125Time1:50.40Pace14:43.20 Cumilative:Distance3.000Time20:27.40Pace6:49.13
Split 9:Distance0.625Time3:17.40Pace5:15.84 Cumilative:Distance3.625Time23:44.80Pace6:33.05
Split 10:Distance0.125Time1:45.10Pace14:00.80 Cumilative:Distance3.750Time25:29.90Pace6:47.97
Split 11:Distance0.625Time3:32.30Pace5:39.68 Cumilative:Distance4.375Time29:02.20Pace6:38.22

Leg 3:Distance3.850Time29:57.80Pace7:46.96
Cool-down.
Leg 4:Distance0.500Time4:44.50Pace9:29.00
With Matthew.

Camouflage Crocs 1 Miles: 10.88

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

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Wed, Apr 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	0.00	0.93	10.43

Fast Running Friend Workout - 2017-04-05 11:30:34
Workout Totals: Distance10.427Time1:16:14.50Pace7:18.71
Did 1000 time trial with Jacob today. Benjamin helped me pace. He ran 3:18.0 with the splits of 77, 81, 40. Stephen did 800 time trial, but missed his record by 2 seconds running 3:30.3. The splits were 1:42/1:48. Then Jacob and I raced our friend Amy who is staying at our house in 100 meters. I thought she would run around 16.0-16.5, so it we would just cruise along, but she was faster, so we ended up racing. She and I ended up with 14.8, Jacob ran a PR of 14.9 - first time under 15.0. I was surprised I was able to find 14.8 in me - I had not run this fast on the track in probably 5 years. Then Jacob and I paced Amy through 400 meters. I figured we should target 76, but that ended up being too optimistic - we opened with 38, but then she only had 42 in the second 200, and ended up with 80.6. Her goal is to break 6:00 in the mile. I gave her some encouragement to run consistent mileage to build endurance. Otherwise everybody did usual distances except Julia - she was still at 1 mile, I think.
Leg 1:Distance0.125Time1:06.00Pace8:48.00
Warm-up.
Leg 2:Distance0.496Time3:30.30Pace7:03.99
Stephen's 800.
Leg 3:Distance0.250Time2:05.50Pace8:22.00
400 with Matthew.
Leg 4:Distance0.621Time3:18.00Pace5:18.84
Paced Jacob over 1000 with Benjamin's help.
Leg 5:Distance0.375Time3:26.10Pace9:09.60
Recovery jog.
Leg 6:Distance0.250Time2:02.90Pace8:11.60
Matthew started this one with us but did not finish.
Leg 7:Distance0.062Time0:14.80Pace3:58.33
100 with Jacob and Amy.
Split 1:Distance0.062Time0:14.80Pace3:58.33 Cumilative:Distance0.062Time0:14.80Pace3:58.33
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.062Time0:14.80Pace3:58.33

Leg 8:Distance0.500Time4:07.40Pace8:14.80
2 recovery laps with Jacob to give Amy time to rest before the 400.
Leg 9:Distance0.248Time1:20.60Pace5:25.00
Paced Amy with Jacob's help over 400.
Leg 10:Distance1.500Time11:40.80Pace7:47.20
With Jacob.
Leg 11:Distance6.000Time43:22.10Pace7:13.68
Alone.

Camouflage Crocs 1 Miles: 10.43

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

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Thu, Apr 06, 2017

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

Fast Running Friend Workout - 2017-04-06 09:36:48
Workout Totals: Distance10.500Time1:22:21.90Pace7:50.66
More or less usual day except for the sick/injured kids. Joseph, William, and Stephen were on reduced mileage. Julia I think was able to run 1 mile.
Leg 1:Distance6.000Time47:56.30Pace7:59.38
With Jenny.
Leg 2:Distance4.000Time29:27.90Pace7:21.98
Alone.
Leg 3:Distance0.500Time4:57.70Pace9:55.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Fri, Apr 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2017-04-07 09:32:16
Workout Totals: Distance10.540Time1:17:49.70Pace7:23.05
Usual day. Joseph was back to normal mileage. Julia I think got up to 1.5. William did 2 if I remember right, Stephen 1.
Leg 1:Distance4.000Time29:33.80Pace7:23.45
With Jacob and Benjamin.
Leg 2:Distance4.000Time28:29.00Pace7:07.25
With Joseph.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.
Leg 4:Distance0.500Time4:51.50Pace9:43.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

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Sat, Apr 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.35	0.00	0.00	0.00	16.35

Fast Running Friend Workout - 2017-04-08 13:41:59
Workout Totals: Distance16.350Time1:57:20.00Pace7:10.58
It was raining in the morning, so Benjamin and I went to the temple, and then ran in the afternoon. He was still not fully recovered from his cold, so I just had him pace me through a 6 mile tempo run. We got some serious headwind, even drafting behind Benjamin 5:51 pace was all I could do. I did a total of 16+, he just did 12. Younger kids ran their usual distances on their own except for William, Stephen, and Julia who were on reduced mileage.
Leg 1:Distance4.900Time39:05.30Pace7:58.63
Warm-up with Benjamin.
Leg 2:Distance6.000Time35:08.80Pace5:51.47
Tempo run with Benjamin.
Leg 3:Distance1.400Time12:39.50Pace9:02.50
Cool-down with Benjamin.
Leg 4:Distance4.050Time30:26.40Pace7:30.96
More distance alone.

Camouflage Crocs 1 Miles: 16.35

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
64.51	0.00	0.00	4.68	69.19

Camouflage Crocs 1 Miles: 69.19

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

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