Breaking the Wall

Week starting Apr 08, 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
77.23	0.00	3.11	3.93	84.27

Brown Crocs 1 Miles: 84.27

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

Sun, Apr 08, 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. Fast Sunday.

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

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Mon, Apr 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.00	2.00	0.00	11.54

Fast Running Friend Workout - 2018-04-09 14:51:00
Workout Totals: Distance11.540Time1:26:11.70Pace7:28.15
Total of 11.5. More or less usual runs with the kids. Did a 2 mile tempo in the canyon with the first 0.5, and the rest down. Splits by 0.5 were 2:55, 2:46, 2:47, 2:47.
Leg 1:Distance4.000Time30:25.30Pace7:36.32
With Joseph and Jacob.
Leg 2:Distance0.000Time0:06.10Pace0:00.00
False start.
Leg 3:Distance1.000Time7:54.80Pace7:54.80
With William and Matthew.
Leg 4:Distance6.540Time47:45.50Pace7:18.15
With Jenny except for the tempo.
Split 1:Distance2.770Time22:18.70Pace8:03.29 Cumilative:Distance2.770Time22:18.70Pace8:03.29
Split 2:Distance2.000Time11:15.80Pace5:37.90 Cumilative:Distance4.770Time33:34.50Pace7:02.33
Tempo run in the canyon - 0.5 up, 1.5 down.
Split 3:Distance1.770Time14:11.00Pace8:00.79 Cumilative:Distance6.540Time47:45.50Pace7:18.15

Brown Crocs 1 Miles: 11.54

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

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Tue, Apr 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-04-10 15:16:39
Workout Totals: Distance13.000Time1:44:00.80Pace8:00.06
Total of 13. Easy runs. Stephen did 3, William 4.
Leg 1:Distance4.000Time30:31.10Pace7:37.77
With Joseph and Jacob.
Leg 2:Distance2.000Time15:52.30Pace7:56.15
With William.
Leg 3:Distance1.000Time8:14.70Pace8:14.70
With Matthew and Stephen (I think).
Leg 4:Distance6.000Time49:22.70Pace8:13.78
With Jenny.

Brown Crocs 1 Miles: 13.00

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

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Wed, Apr 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	0.12	0.56	12.66

Fast Running Friend Workout - 2018-04-11 08:47:38
Workout Totals: Distance12.662Time1:37:39.60Pace7:42.77
Time trials today on the track. Julia ran 400 in 78.6 - new PR. Splits 18, 20, 20, 20. This is encouraging as it gets her closer to sub-6:00 mile, which is her driving learner's permit standard. Stephen raced her and ran 83.3 splitting 41,42, which was a small PR by 0.1. Then he said he wanted to try again. The first 100 was 21 and I thought it would not go well. However, then he sped up and ran 20 hitting 41 for the 200, and made it to 300 in 62 (21). Then he kicked on the homestretch and managed 82.6 - a new PR. Stephen is full of surprises. Joseph and Jacob helped pace Stephen in the first one, William and I paced Julia. On the second one, I ran alone with Stephen. Then all of us except Julia paced Matthew in a 200 time trial. Part of the challenge was to explain to him that he is supposed to sprint all the way. Joseph told him it was a drag race, and it worked. He ran 44.3 (21,23).
Leg 1:Distance3.000Time22:55.50Pace7:38.50
With Jenny.
Leg 2:Distance2.200Time16:37.60Pace7:33.45
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance1.050Time9:00.30Pace8:34.57
With Joseph, Jacob, Julia, William, and Stephen to the track.
Leg 4:Distance0.248Time1:23.30Pace5:35.89
Julia and Stephen's 400 time trial.
Split 1:Distance0.248Time1:18.60Pace5:16.94 Cumilative:Distance0.248Time1:18.60Pace5:16.94
Julia's time.
Split 2:Distance0.000Time0:04.70Pace0:00.00 Cumilative:Distance0.248Time1:23.30Pace5:35.89
Stephen's time.

Leg 5:Distance0.248Time1:22.60Pace5:33.06
Stephen's 400 try 2 - improvement, new PR.
Leg 6:Distance0.124Time0:44.30Pace5:57.26
Matthew's 200 time trial.
Leg 7:Distance0.800Time7:17.50Pace9:06.88
A jog with Joseph, Jacob, and William - part with Stephen.
Leg 8:Distance0.000Time0:01.60Pace0:00.00
False start.
Leg 9:Distance0.062Time0:17.40Pace4:40.65
Julia's 100 time trial.
Leg 10:Distance0.930Time7:09.90Pace7:42.26
Back home with everybody - Joseph, Jacob, Julia, Matthew, William, and Stephen.
Leg 11:Distance1.000Time7:53.10Pace7:53.10
With Joseph and Jacob.
Leg 12:Distance3.000Time22:56.50Pace7:38.83
With Jenny.

Brown Crocs 1 Miles: 12.66

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

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Thu, Apr 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-04-12 08:57:26
Workout Totals: Distance13.200Time1:39:00.50Pace7:30.04
Usual runs, total of 13. William did 4, Stephen the usual 2.
Leg 1:Distance4.000Time31:24.20Pace7:51.05
With Joseph, Jacob, and William.
Leg 2:Distance3.000Time20:56.60Pace6:58.87
Alone.
Leg 3:Distance2.200Time16:12.20Pace7:21.91
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance1.000Time8:00.60Pace8:00.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:26.90Pace7:28.97
With Jenny.

Brown Crocs 1 Miles: 13.20

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

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Fri, Apr 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2018-04-13 10:28:55
Workout Totals: Distance13.200Time1:40:19.70Pace7:36.04
Usual runs - easy pace.
Leg 1:Distance2.200Time15:49.70Pace7:11.68
I think this was taking Bonnie to school with the faster boys.
Leg 2:Distance4.000Time30:51.30Pace7:42.82
This had to have been with Joseph and Jacob.
Leg 3:Distance1.000Time6:42.60Pace6:42.60
Alone.
Leg 4:Distance1.000Time8:08.80Pace8:08.80
With Jenny and Matthew.
Leg 5:Distance5.000Time38:47.30Pace7:45.46
With Jenny.

Brown Crocs 1 Miles: 13.20

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

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Sat, Apr 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.31	0.00	0.99	3.37	20.67

Fast Running Friend Workout - 2018-04-14 09:11:00
Workout Totals: Distance20.671Time2:35:43.70Pace7:32.02
Did time trials with the kids on the track, then did 2 miles down the canyon with Chad. Total of 21 miles. First we ran 2000 with Joseph and Jacob. The plan was to run the first 1000 in 3:20, and then hold on to the best pace. On paper it sounded simple - Joseph and Jacob hit a 1600 split of about 5:12-5:14 in the mile, so in theory we should be able to get to as far as 1600 in 5:20 and have something left for one more lap. In practice we ran into some glitches. First, 3:20 pace proved a bit hot for Chad and myself - I paced the first lap in 79 high, then Chad ran 82, and when I took over I could not shift gears to speed up, so we had 3:22 at 1000. Another problem was that Jacob's back was hurting and he dropped back after the first lap. And on top of that Joseph was just not on top of the game. He took over somewhere around 1000, and accelerated enough to make me hurt, but did not maintain and started fading pretty fast. So we had 4:03 (82) for the third lap, and then I stayed back with Joseph and we ran 86, 88 finishing in 6:57.1. Chad went ahead and finished in 6:52. Then Chad and I paced William through an 800 time trial. He got a small PR of 2:49.3 (38,42,44,45). We also paced Julia through an 800 in 2:56.4 (83,93). Clearly both need to work on the second lap. Then Chad and I went to the canyon and did 2 miles down. Both of us got the fastest times of the year - I got 10:48.4, and Chad had 10:50.0. We traded leads in the first mile (5:24). Then I got tired, and just drafted. But then Chad started to lose steam, so I took over in the last quarter and pulled a way a bit.
Leg 1:Distance1.561Time13:08.80Pace8:25.32
Warm-up with Chad, Joseph, and Jacob - part with William and Julia.
Split 1:Distance1.000Time8:00.10Pace8:00.10 Cumilative:Distance1.000Time8:00.10Pace8:00.10
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance1.062Time8:18.80Pace7:49.68
Split 3:Distance0.062Time0:38.00Pace10:12.90 Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.50Pace5:14.52 Cumilative:Distance1.186Time9:16.30Pace7:49.06
Split 5:Distance0.375Time3:52.50Pace10:20.00 Cumilative:Distance1.561Time13:08.80Pace8:25.32

Leg 2:Distance1.248Time6:57.10Pace5:34.21
2000 meter interval with Chad 6:52), Joseph, and Jacob (7:14).
Leg 3:Distance0.500Time4:20.00Pace8:40.00
Recovery jog.
Leg 4:Distance0.496Time2:49.30Pace5:41.33
William's 800.
Leg 5:Distance0.250Time2:10.00Pace8:40.00
Recovery jog.
Leg 6:Distance0.496Time2:56.40Pace5:55.65
Julia's 800.
Leg 7:Distance1.500Time12:20.30Pace8:13.53
More distance with Joseph, Jacob, William, and Julia.
Leg 8:Distance0.980Time7:46.10Pace7:55.61
Warm-up with Chad.
Leg 9:Distance2.000Time10:48.40Pace5:24.20
2 mile tempo with Chad (10:50).
Leg 10:Distance5.640Time43:40.30Pace7:44.59
Cool-down with Chad, part with Jenny.
Leg 11:Distance5.000Time40:32.60Pace8:06.52
With Stephen to get the car.
Leg 12:Distance1.000Time8:14.40Pace8:14.40
With Matthew.

Brown Crocs 1 Miles: 20.67

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
77.23	0.00	3.11	3.93	84.27

Brown Crocs 1 Miles: 84.27

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

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