Breaking the Wall

Week starting Apr 05, 2020

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:	40.31	Year:	3073.12
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
69.86	1.00	2.00	2.01	74.87

Neon Crocs 2 Miles: 40.41

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

Sun, Apr 05, 2020

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

General Conference. Day of rest.

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

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Mon, Apr 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.80	0.00	0.00	0.25	16.05

Fast Running Friend Workout - 2020-04-06 15:34:23
Workout Totals: Distance16.054Time2:07:29.20Pace7:56.47
Total of 16 - ran extra with Jenny. More or less usual distances for the kids, though some were on reduced mileage if I remember right.
Leg 1:Distance8.000Time1:01:50.60Pace7:43.82
With Benjamin.
Leg 2:Distance2.054Time17:39.30Pace8:35.73
With Matthew and I think other boys. Did a fast 200 as usual.
Split 1:Distance0.930Time8:23.30Pace9:01.18 Cumilative:Distance0.930Time8:23.30Pace9:01.18
Split 2:Distance0.124Time0:39.20Pace5:16.13 Cumilative:Distance1.054Time9:02.50Pace8:34.71
Split 3:Distance1.000Time8:36.80Pace8:36.80 Cumilative:Distance2.054Time17:39.30Pace8:35.73

Leg 3:Distance6.000Time47:59.30Pace7:59.88
With Jenny - did a fast 200.
Split 1:Distance3.050Time25:00.80Pace8:12.07 Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance0.125Time0:36.90Pace4:55.20 Cumilative:Distance3.175Time25:37.70Pace8:04.31
Split 3:Distance2.825Time22:21.60Pace7:54.90 Cumilative:Distance6.000Time47:59.30Pace7:59.88

Neon Crocs 2 Miles: 16.05

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

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Tue, Apr 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	2.00	0.12	13.30

Fast Running Friend Workout - 2020-04-07 09:02:18
Workout Totals: Distance13.302Time1:43:53.10Pace7:48.58
Total of 13, did a 2 mile tempo down the canyon with Benjamin. Took the kids to the track, Mary ran a 400 PR - 1:51.4.
Leg 1:Distance9.000Time1:07:08.80Pace7:27.64
With Benjamin.
Split 1:Distance4.980Time39:33.40Pace7:56.59 Cumilative:Distance4.980Time39:33.40Pace7:56.59
Split 2:Distance2.000Time11:17.50Pace5:38.75 Cumilative:Distance6.980Time50:50.90Pace7:17.09
Split 3:Distance2.020Time16:17.90Pace8:04.11 Cumilative:Distance9.000Time1:07:08.80Pace7:27.64

Leg 2:Distance1.054Time9:18.70Pace8:50.08
With Matthew, and the rest of the boy pack, part with Sarah.
Split 1:Distance0.930Time8:41.20Pace9:20.43 Cumilative:Distance0.930Time8:41.20Pace9:20.43
Split 2:Distance0.124Time0:37.50Pace5:02.42 Cumilative:Distance1.054Time9:18.70Pace8:50.08

Leg 3:Distance0.248Time1:51.40Pace7:29.19
400 on the track with Mary.
Leg 4:Distance1.000Time9:41.30Pace9:41.30
Back to the house with Matthew, Mary, and the boy pack.
Leg 5:Distance2.000Time15:52.90Pace7:56.45
I think this was alone.

Neon Crocs 2 Miles: 13.30

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

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Wed, Apr 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.93	0.00	0.00	0.12	11.05

Fast Running Friend Workout - 2020-04-08 17:42:45
Workout Totals: Distance11.054Time1:26:26.10Pace7:49.16
Usual day for me, total of 12. I think Joseph, Jacob, William, and Stephen were still on reduced mileage, do not remember exactly how much.
Leg 1:Distance2.054Time16:46.60Pace8:10.07
With Matthew, and some of the rest of the boy pack.
Split 1:Distance0.930Time7:51.90Pace8:27.42 Cumilative:Distance0.930Time7:51.90Pace8:27.42
Split 2:Distance0.124Time0:39.00Pace5:14.52 Cumilative:Distance1.054Time8:30.90Pace8:04.72
Split 3:Distance1.000Time8:15.70Pace8:15.70 Cumilative:Distance2.054Time16:46.60Pace8:10.07

Leg 2:Distance7.000Time54:39.90Pace7:48.56
With Benjamin.
Leg 3:Distance2.000Time14:59.60Pace7:29.80
Alone.

Neon Crocs 2 Miles: 11.05

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

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Thu, Apr 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.41	0.00	0.00	0.62	12.03

Fast Running Friend Workout - 2020-04-09 09:07:01
Workout Totals: Distance12.034Time1:32:52.80Pace7:43.09
Total of about 12. Benjamin did 3 miles down the canyon in 14:14 (4:45, 4:44, 4:45). That his is course PR. Today was a good day to do it - there was a decent tail wind. Joseph, Jacob, and I ran the first 0.5 with him - Joseph and Jacob were maybe half a second ahead of me, I had 2:23.2. I was happy to be back to those speeds after getting some good sleep, and also some tailwind today.
Leg 1:Distance0.980Time8:03.80Pace8:13.67
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time1:00:58.80Pace7:37.35
0.5 with Joseph and Jacob starting out his 3 mile tempo down the canyon, then part with Joseph and Jacob, part with Benjamin.
Split 1:Distance0.500Time2:23.20Pace4:46.40 Cumilative:Distance0.500Time2:23.20Pace4:46.40
Split 2:Distance7.500Time58:35.60Pace7:48.75 Cumilative:Distance8.000Time1:00:58.80Pace7:37.35

Leg 3:Distance2.054Time16:27.10Pace8:00.57
Split 1:Distance0.930Time7:24.80Pace7:58.28 Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance1.054Time8:02.50Pace7:37.78
Split 3:Distance1.000Time8:24.60Pace8:24.60 Cumilative:Distance2.054Time16:27.10Pace8:00.57

Leg 4:Distance1.000Time7:23.10Pace7:23.10

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

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Fri, Apr 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2020-04-10 10:31:42
Workout Totals: Distance8.000Time1:01:53.90Pace7:44.24
Today was the world-wide fast that President Nelson asked us to join. This was unusual for us because we had to figure out runs. Normally when we fast, it is on Sunday, and we never run on Sunday, so we do not have to solve this problem. We did reduced mileage. Benjamin and I did only 8, Joseph and Jacob 4, William and Stephen 3. Matthew did his regular 2 because he is too little to fast. I thought it would be very hard to fast even with 8 miles, because I have a hard time when I do not run. But it was actually easier. I think what makes fasting hard for me is that the adrenal glands go to sleep. With 8 miles in the morning, they were more active.
Leg 1:Distance8.000Time1:01:53.90Pace7:44.24

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

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Sat, Apr 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.54	1.00	0.00	0.90	14.44

Fast Running Friend Workout - 2020-04-11 10:18:26
Workout Totals: Distance14.450Time1:55:01.70Pace7:57.63
Did 4x0.25 with Joseph as part of Benjamin's 3x1 mile down the canyon with long recovery. Benjamin was able to do 4:39, 4:41, 4:39 - right on target. Today we had headwind. Matthew ran 6:37 mile on the track as part of his Saturday 3. Jacob did 6 easy miles due to sore throat. Otherwise usual Saturday distances. I did 47.6 uphill sprint (0.155) at the end of the run today, was quite happy about it.
Leg 1:Distance0.250Time2:27.00Pace9:48.00
With Bella.
Leg 2:Distance2.000Time16:34.20Pace8:17.10
Warm-up with Joseph, William, Stephen, Benjamin, and Jacob.
Leg 3:Distance4.150Time34:00.60Pace8:11.71
3x0.25 with Joseph, part of Benjamin's 3x1 mile down the canyon.
Split 1:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance0.250Time1:11.20Pace4:44.80
Split 2:Distance0.950Time8:49.70Pace9:17.58 Cumilative:Distance1.200Time10:00.90Pace8:20.75
Split 3:Distance0.250Time1:11.00Pace4:44.00 Cumilative:Distance1.450Time11:11.90Pace7:43.38
Split 4:Distance0.950Time8:27.90Pace8:54.63 Cumilative:Distance2.400Time19:39.80Pace8:11.58
Split 5:Distance0.250Time1:10.60Pace4:42.40 Cumilative:Distance2.650Time20:50.40Pace7:51.85
Split 6:Distance1.500Time13:10.20Pace8:46.80 Cumilative:Distance4.150Time34:00.60Pace8:11.71

Leg 4:Distance1.050Time9:25.90Pace8:58.95
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:37.10Pace6:37.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:27.90Pace8:27.90
With Benjamin and Matthew.
Leg 7:Distance5.000Time37:29.00Pace7:29.80
With Benjamin.
Split 1:Distance4.845Time36:41.60Pace7:34.41 Cumilative:Distance4.845Time36:41.60Pace7:34.41
Split 2:Distance0.155Time0:47.40Pace5:05.81 Cumilative:Distance5.000Time37:29.00Pace7:29.80

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
69.86	1.00	2.00	2.01	74.87

Neon Crocs 2 Miles: 40.41

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

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