Breaking the Wall

Week starting Apr 06, 2014

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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Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
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
73.98	3.50	0.00	1.20	78.68

Schwinn Double Stroller Miles: 6.02	Green Crocs 7 Miles: 78.68

Night Sleep Time: 54.00	Nap Time: 0.00	Total Sleep Time: 54.00

Sun, Apr 06, 2014

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. On the side of humor, I really liked Elder Ballard's "the only true and living return missionary as far as she was concerned". I could related to it very well because about 17.5 years ago I had to do the same thing. The success of that process by now translated to eight children and one more on the way, due on September 15th.

I also realized that we have a lot of apostles that were born before 1930: President Monson, Elder Perry, President Packer, Elder Nelson, Elder Ballard, and Elder Scott. That is 5 out of 15! If you look at the ones that are older than 80, then add President Eyring, Elder Oaks, and Elder Hales - so more than 50% are older than 80. I like learning from the older generation, especially that much older!

General Conference is a special experience for me. Like most people, I cannot absorb all 10 hours of it. There are times I tune out, or if I am really tired, which was the case Saturday afternoon, even fall asleep. But quite frequently all of a sudden I am understanding what the brethren are saying. It becomes plain. A vision opens. I know who they are. I also know what I am supposed to do here on earth.

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

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Mon, Apr 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2014-04-07 08:20:12
Workout Totals
Distance	Time	Pace
12.020	1:39:09.00	8:14.93
Total of 12. Benjamin did 9, Jenny 1 (hurt foot), Julia 2, William 1, Joseph and Jacob 3. Pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance	Time	Pace	Comment
3	25:14.50.	8:24.83	With Joseph, Jacob, and Benjamin.
Split#	Distance	Time	Pace	Comment
1	3.000	25:14.50	8:24.83
Leg 2
Distance	Time	Pace	Comment
6	47:45.60.	7:57.60	With Benjamin.
Split#	Distance	Time	Pace	Comment
1	6.000	47:45.60	7:57.60
Leg 3
Distance	Time	Pace	Comment
1.02	9:25.50.	9:14.41	With William on the big boy course.
Split#	Distance	Time	Pace	Comment
1	1.020	9:25.50	9:14.41
Leg 4
Distance	Time	Pace	Comment
1	8:55.20.	8:55.20	With Jenny.
Split#	Distance	Time	Pace	Comment
1	1.000	8:55.20	8:55.20
Leg 5
Distance	Time	Pace	Comment
1	7:48.20.	7:48.20	Alone.
Split#	Distance	Time	Pace	Comment
1	1.000	7:48.20	7:48.20

Schwinn Double Stroller Miles: 3.02	Green Crocs 7 Miles: 12.02

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

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Tue, Apr 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.93	0.00	0.00	0.00	9.93

Fast Running Friend Workout - 2014-04-08 08:08:04
Workout Totals
Distance	Time	Pace
9.930	1:25:28.20	8:36.44
Was not feeling too great today - a sore throat, decided to take it easy and run a little less. Benjamin felt he was recovered enough from his sore throat to try a moderate workout so I suggested 2x600 with full rest in between in 1:45 each, and he felt it would be good. Joseph had a sore throat as well so I had him run only 2 miles. Jacob did 2, Jenny 2, Julia 2, William 1. Benjamin's workout details below. I pushed Matthew in the stroller for the last 5 miles.
Leg 1
Distance	Time	Pace	Comment
2.04	17:55.80.	8:47.35	With Joseph.
Split#	Distance	Time	Pace	Comment
1	2.040	17:55.80	8:47.35
Leg 2
Distance	Time	Pace	Comment
1	8:00.20.	8:00.20	To the track with Benjamin.
Split#	Distance	Time	Pace	Comment
1	1.000	8:00.20	8:00.20
Leg 3
Distance	Time	Pace	Comment
0.21	1:42.80.	8:09.52	Benjamin's first 600. I ran on the diagonal giving splits. Hit target was 1:45. 200 splits below.
Split#	Distance	Time	Pace	Comment
1	0.070	0:33.00	7:51.43
2	0.070	0:34.50	8:12.86
3	0.070	0:35.30	8:24.29
Leg 4
Distance	Time	Pace	Comment
0.37	3:05.10.	8:20.27	Recovery jog with Benjamin. The rest was actually longer than that - he did some passive recovery after he finished.
Split#	Distance	Time	Pace	Comment
1	0.370	3:05.10	8:20.27
Leg 5
Distance	Time	Pace	Comment
0.21	1:38.20.	7:47.62	Benjamin second 600. 200 splits below. I ran the diagonals again.
Split#	Distance	Time	Pace	Comment
1	0.070	0:33.30	7:55.71
2	0.070	0:33.70	8:01.43
3	0.070	0:31.20	7:25.71	Good kick.
Leg 6
Distance	Time	Pace	Comment
1.1	9:13.10.	8:22.82	Jog back home.
Split#	Distance	Time	Pace	Comment
1	1.100	9:13.10	8:22.82
Leg 7
Distance	Time	Pace	Comment
4	34:38.90.	8:39.73	More miles with Benjamin.
Split#	Distance	Time	Pace	Comment
1	4.000	34:38.90	8:39.73
Leg 8
Distance	Time	Pace	Comment
1	9:14.10.	9:14.10	With William.
Split#	Distance	Time	Pace	Comment
1	1.000	9:14.10	9:14.10

Green Crocs 7 Miles: 9.93

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

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Wed, Apr 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2014-04-09 08:12:09
Workout Totals
Distance	Time	Pace
12.040	1:37:54.90	8:07.95
Felt a little better today, did full 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I pushed Matthew in the stroller for the last 3 miles.
Leg 1
Distance	Time	Pace	Comment
3	26:35.20.	8:51.73	With Joseph. Jacob now got the sore throat, so I had him run only 2.
Split#	Distance	Time	Pace	Comment
1	3.000	26:35.20	8:51.73
Leg 2
Distance	Time	Pace	Comment
6	47:48.90.	7:58.15	With Benjamin.
Split#	Distance	Time	Pace	Comment
1	6.000	47:48.90	7:58.15
Leg 3
Distance	Time	Pace	Comment
2.04	15:56.30.	7:48.77	Alone.
Split#	Distance	Time	Pace	Comment
1	2.040	15:56.30	7:48.77
Leg 4
Distance	Time	Pace	Comment
1	7:34.50.	7:34.50	Alone.
Split#	Distance	Time	Pace	Comment
1	1.000	7:34.50	7:34.50

Green Crocs 7 Miles: 12.04

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

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Thu, Apr 10, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.21	11.96

Fast Running Friend Workout - 2014-04-10 08:18:16
Workout Totals
Distance	Time	Pace
11.960	1:43:04.50	8:37.09
I asked Benjamin on Tuesday if we should to do a mile time trial or the 800 today. He decided to do the mile. Today was not a good day. Looks like 4:40 is becoming another 6:00 - he is having similar mental issues again that he did when he was 10 and was trying to break 6:00. But when life gives you lemons you make a lemonade. So we tried to make some lemonade today and converted the event into a workout. Details below. Kids runs: Joseph 3, Jacob 2, William 1, Julia 3, Jenny 4, Benjamin 9.
Leg 1
Distance	Time	Pace	Comment
1.3103	11:09.70.	8:31.10	Warm-up.
Split#	Distance	Time	Pace	Comment
1	1.000	8:40.70	8:40.70	Warm-up.
2	0.062	0:17.50	4:41.80	100 stride.
3	0.062	0:44.90	12:03.03	Recovery jog.
4	0.062	0:17.30	4:38.58	Another stride.
5	0.124	1:09.30	9:18.87	More jogging.
Leg 2
Distance	Time	Pace	Comment
0.09	1:35.60.	17:42.22	Botched mile time trial. Benjamin opened with 70.3 as planned, then I started pacing him with the idea to pull him for 600 meters, but after a little over 100 meters he just stopped. The mental beast came back.
Split#	Distance	Time	Pace	Comment
1	0.000	1:10.30
2	0.090	0:25.30	4:41.11
Leg 3
Distance	Time	Pace	Comment
1	10:21.90.	10:21.90	Some jogging with Benjamin while he mentally regrouped. I suggested that he should not end the workout on a sour note, and do something to kick the beast. We eventually agreed on 1000 with the target of 2:55.
Split#	Distance	Time	Pace	Comment
1	1.000	10:21.90	10:21.90
Leg 4
Distance	Time	Pace	Comment
0.35	2:54.00.	8:17.14	Benjamin's "kick-the-beast" 1000. I ran the diagonals to take 200 splits which are below. He did beat the target by 1 second, although not quite the way I would want him to - opening with a low 32 and then running 35s. I would have preferred even 35s with a kick in 32. But he kicked the beast ending the workout on a good note - or so he thought, see below...
Split#	Distance	Time	Pace	Comment
1	0.070	0:32.00	7:37.14
2	0.070	0:35.70	8:30.00
3	0.070	0:35.50	8:27.14
4	0.070	0:35.90	8:32.86
5	0.070	0:34.90	8:18.57
Leg 5
Distance	Time	Pace	Comment
0.14	1:05.90.	7:50.71	After Benjamin finished the 1000 I suggested that the beast needed another kick. He naturally disagreed. I told him I needed another data point to better understand his metabolic pathways and he agreed to run an all out 400. I ran the diagonals again.
Split#	Distance	Time	Pace	Comment
1	0.070	0:33.40	7:57.14	This was about what I was expecting at this point, and I thought he was just tired and would be lucky to run anything under 35 for the last 200. But the problem was a tight hamstring.
2	0.070	0:32.50	7:44.29	The hamstring loosened up and he was able to go faster.
Leg 6
Distance	Time	Pace	Comment
1	8:26.20.	8:26.20	Jog back to the house with Joseph, Jacob, and Benjamin.
Split#	Distance	Time	Pace	Comment
1	1.000	8:26.20	8:26.20
Leg 7
Distance	Time	Pace	Comment
1	8:45.20.	8:45.20	Another mile with Benjamin, and Joseph.
Split#	Distance	Time	Pace	Comment
1	1.000	8:45.20	8:45.20
Leg 8
Distance	Time	Pace	Comment
4	31:55.00.	7:58.75	More with Benjamin.
Split#	Distance	Time	Pace	Comment
1	4.000	31:55.00	7:58.75
Leg 9
Distance	Time	Pace	Comment
3.07	26:51.00.	8:44.76	With Julia. William ran the first mile.
Split#	Distance	Time	Pace	Comment
1	1.000	9:15.30	9:15.30	William's split.
2	2.070	17:35.70	8:30.00

Green Crocs 7 Miles: 11.96

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

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Fri, Apr 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.31	0.00	0.00	0.25	12.56

Fast Running Friend Workout - 2014-04-11 08:25:00
Workout Totals
Distance	Time	Pace
12.000	1:38:09.80	8:10.82
Total 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1. I pushed Matthew in the stroller for the last 3.
Leg 1
Distance	Time	Pace	Comment
3	25:30.00.	8:30.00	With Joseph, Jacob, and Benjamin.
Split#	Distance	Time	Pace	Comment
1	3.000	25:30.00	8:30.00
Leg 2
Distance	Time	Pace	Comment
6	47:39.80.	7:56.63	With Benjamin.
Split#	Distance	Time	Pace	Comment
1	6.000	47:39.80	7:56.63
Leg 3
Distance	Time	Pace	Comment
3	25:00.00.	8:20.00	With Julia.
Split#	Distance	Time	Pace	Comment
1	3.000	25:00.00	8:20.00

Fast Running Friend Workout - 2014-04-11 20:44:05
Workout Totals
Distance	Time	Pace
0.558	4:07.00	7:22.65
Jenny was mad about some girl interaction with her friends and felt she needed to release the anger. She suggested she should run a fast quarter. I suggested it be timed in case she set a record, so we went to the track. I think it was too dark for the record -, and her stomach was too full from dinner, so she ended up 3 seconds slower, but it was still a good run - details below.
Leg 1
Distance	Time	Pace	Comment
0.31	2:46.60.	8:57.42	Short warm-up.
Split#	Distance	Time	Pace	Comment
1	0.310	2:46.60	8:57.42
Leg 2
Distance	Time	Pace	Comment
0.248	1:20.40.	5:24.19	I paced her. She finished 3 seconds slower than her record.
Split#	Distance	Time	Pace	Comment
1	0.124	0:39.10	5:15.32	The first 100 felt fast, I thought she was going to make me break 75, but then she started to lose steam.
2	0.124	0:41.30	5:33.06	Adrenaline goes so far. At this point lactic acid and the dinner began to win. But I was still happy that she ran a quick pace.

Schwinn Double Stroller Miles: 3.00	Green Crocs 7 Miles: 12.56

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

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Sat, Apr 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.93	3.50	0.00	0.74	20.17

Fast Running Friend Workout - 2014-04-12 07:35:26
Workout Totals
Distance	Time	Pace
20.175	2:31:06.30	7:29.38
Woke up from a dream. I was running a race, and was doing very well - made a surge, dropped the competition. All except for a little 10-year-old girl. No matter what I did I could not drop her. As we approached the finish I thought - oh, no, I've never run in a race where the field got chicked. At the end with a superhuman effort I was able to outlean her. I wonder if this was just a dream, or if this means we are having a girl. We will find out at the ultrasound on Monday. 20 miles total with Chad. Benjamin did 9, Jenny 4, Julia 3, Joseph 3.25, Jacob 3, William 1. The highlight of the day was William running 8:00.0 in the mile on the little boy course (out and back). Joseph ran a PR in the 400 on the track - 80.8. Benjamin did 2x1000 in 2:58.2 and 3:06.0. Jacob attempted a mile PR but fell short by 5 seconds running 6:35. Details below.
Leg 1
Distance	Time	Pace	Comment
4.08	31:44.70.	7:46.84
Split#	Distance	Time	Pace	Comment
1	4.080	31:44.70	7:46.84	With Chad.
Leg 2
Distance	Time	Pace	Comment
1	9:03.20.	9:03.20	Warm-up to the track.
Split#	Distance	Time	Pace	Comment
1	1.000	9:03.20	9:03.20
Leg 3
Distance	Time	Pace	Comment
0.124	1:20.80.	10:51.61	Joseph's 400 time trial. Chad and I paced him. 200 splits are below. I was very pleased with how he held the pace in the second 200 given that he opened very close to his all out 200. This is a PR by about 2.5 from the fall of last year, and definitely the family record for the 9 and under - Benjamin was around 85 or so at that age.
Split#	Distance	Time	Pace	Comment
1	0.062	0:39.90	10:43.55
2	0.062	0:40.90	10:59.68
Leg 4
Distance	Time	Pace	Comment
0.35	2:58.20.	8:29.14	This was another experiment to understand Benjamin's speed decline curve. I wanted him to run 1000 opening in 66 for the first 400 and then see what happens. I was expecting him to make it to the 600 in 1:40. But he could not today - see 200 splits below. It took me some time to figure out why after he ran the second 1000 pacing me and Chad.
Split#	Distance	Time	Pace	Comment
1	0.070	0:33.60	8:00.00
2	0.070	0:34.70	8:15.71
3	0.070	0:36.30	8:38.57
4	0.070	0:36.80	8:45.71
5	0.070	0:36.80	8:45.71
Leg 5
Distance	Time	Pace	Comment
1	6:35.00.	6:35.00	Jacob's mile time trial
Split#	Distance	Time	Pace	Comment
1	0.248	1:34.30	6:20.24	He started out too fast in the first 200 at around 5:55 pace. Then eased off too much.
2	0.248	1:43.20	6:56.13	This is where the record was lost.
3	0.504	3:17.50	6:31.87	He had a decent second half, but the second lap already did it in.
Leg 6
Distance	Time	Pace	Comment
0.621	3:06.60.	5:00.48	To better understand what was going on with Benjamin I had him run another 1000 at a slower pace. Since the new target pace was now within reach for me, I joined him, and so did Chad. Benjamin handled it fine and felt he could have gone further. I felt good in the first lap in 73, then we slowed down too much in the next 200 (39), then sped back up to target. At the end I had some semblance of a kick. Benjamin gapped me a little at the very end. Chad managed 3:10 which I thought was a very good result. After this run I understood what was going on with Benjamin. His slow-twitch fibers are quite solid while his fast twitch/fast-end midgrade fibers lack endurance and also take a long time to recover. So something as little as 2x600 on Tuesday knocked him out much more than I thought. Then the workout on Thursday consisting of 500 + 1000 + 400 gave him another punch. By Saturday (this workout) even though he felt fine, his faster grade fibers were knocked out. We'll need to experiment to see how long they take to recover.
Split#	Distance	Time	Pace	Comment
1	0.621	3:06.60	5:00.48
Leg 7
Distance	Time	Pace	Comment
1	8:26.30.	8:26.30	Run back home.
Split#	Distance	Time	Pace	Comment
1	1.000	8:26.30	8:26.30
Leg 8
Distance	Time	Pace	Comment
1	8:00.00.	8:00.00	William's mile time trial on the little boy course. The course is slower than the track, but William has been doing better on it for psychological reasons. When he is on the track it seems to him the run never ends. On a familiar out and back course he knows how far he is running. Benjamin and Chad helped me pace him. He opened in 2:02, followed by 2:05. This part was up a slight grade. Then he turned around and sped up with the quarters of 1:58 and 1:55. He actually ran a PR in the half mile (3:53). So far William is ahead of Jacob in the running progression which is quite remarkable. Jacob is naturally obedient and does what he is told. William has a temper and an attitude, and frequently talks back and complains as he is running. I can only imagine what he would do if he actually focused.
Split#	Distance	Time	Pace	Comment
1	1.000	8:00.00	8:00.00
Leg 9
Distance	Time	Pace	Comment
4	30:25.70.	7:36.43	With Chad and Benjamin.
Split#	Distance	Time	Pace	Comment
1	4.000	30:25.70	7:36.43
Leg 10
Distance	Time	Pace	Comment
3.5	27:43.60.	7:55.31	With Chad.
Split#	Distance	Time	Pace	Comment
1	3.500	27:43.60	7:55.31
Leg 11
Distance	Time	Pace	Comment
3.5	21:42.20.	6:12.06	Tempo run pacing Chad from a magic spot in the Provo Canyon to the house.
Split#	Distance	Time	Pace	Comment
1	3.500	21:42.20	6:12.06

Green Crocs 7 Miles: 20.17

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
73.98	3.50	0.00	1.20	78.68

Schwinn Double Stroller Miles: 6.02	Green Crocs 7 Miles: 78.68

Night Sleep Time: 54.00	Nap Time: 0.00	Total Sleep Time: 54.00

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