Breaking the Wall

Week starting Apr 15, 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:

Click to donate

to Ukraine's Armed Forces

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
78.35	0.50	1.98	2.74	83.57

Brown Crocs 1 Miles: 83.57

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

Sun, Apr 15, 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.

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

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Mon, Apr 16, 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 - 2018-04-16 13:29:49
Workout Totals: Distance13.000Time1:39:50.00Pace7:40.77
Easy day, usual runs for the kids, 13 total for me.
Leg 1:Distance4.000Time31:24.00Pace7:51.00
With Joseph and Jacob.
Leg 2:Distance3.000Time21:45.70Pace7:15.23
Alone.
Leg 3:Distance1.000Time8:13.10Pace8:13.10
With Matthew and Jenny.
Leg 4:Distance5.000Time38:27.20Pace7:41.44
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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Tue, Apr 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-04-17 10:24:14
Workout Totals: Distance14.200Time1:48:22.70Pace7:37.94
Usual distances for the kids, easy pace, total of 14 for me.
Leg 1:Distance2.200Time16:24.50Pace7:27.50
With William and Stephen taking Bonnie to school.
Leg 2:Distance1.000Time7:40.90Pace7:40.90
With William, Stephen, Matthew, Joseph, and Jacob.
Leg 3:Distance5.000Time38:32.00Pace7:42.40
With Joseph and Jacob.
Leg 4:Distance6.000Time45:45.30Pace7:37.55
With Jenny.

Brown Crocs 1 Miles: 14.20

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

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Wed, Apr 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.64	0.50	1.98	1.37	16.49

Fast Running Friend Workout - 2018-04-18 10:26:00
Workout Totals: Distance16.489Time1:57:28.80Pace7:07.48
Did time trials today on the track. It was windy but Stephen got a mile PR of 6:32.4 (1:37, 1:39, 1:40, 1:34). Paced Jacob through a 2000 in 6:57.0, which is a small PR for him. Joseph was struggling today, but did run a tempo 2000 in 7:32 with a slow start and faster finish.
Leg 1:Distance2.200Time15:50.60Pace7:12.09
With Joseph and Jacob taking Bonnie to school.
Leg 2:Distance1.561Time13:13.10Pace8:28.07
Warm-up to the track with most of the kids, strides with Joseph and Jacob.
Split 1:Distance1.000Time8:16.80Pace8:16.80 Cumilative:Distance1.000Time8:16.80Pace8:16.80
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance1.062Time8:35.80Pace8:05.69
Split 3:Distance0.062Time0:42.80Pace11:30.32 Cumilative:Distance1.124Time9:18.60Pace8:16.98
Split 4:Distance0.062Time0:20.00Pace5:22.58 Cumilative:Distance1.186Time9:38.60Pace8:07.86
Split 5:Distance0.375Time3:34.50Pace9:32.00 Cumilative:Distance1.561Time13:13.10Pace8:28.07

Leg 3:Distance1.248Time6:57.00Pace5:34.13
Paced Jacob in 2000. Joseph ran the first lap and stopped.
Leg 4:Distance0.250Time2:29.50Pace9:58.00
Recovery jog.
Leg 5:Distance1.000Time6:32.40Pace6:32.40
Stephen's mile time trial.
Leg 6:Distance0.248Time1:26.90Pace5:50.40
William 800 attempt 1, stopped him after 400.
Leg 7:Distance0.496Time2:58.40Pace5:59.68
Julia's 800.
Leg 8:Distance0.496Time2:52.80Pace5:48.39
William's 800 try 2.
Leg 9:Distance0.250Time2:42.90Pace10:51.60
Recovery jog.
Leg 10:Distance1.240Time7:32.60Pace6:05.00
2000 with Joseph, pacing Julia over the first 8000.
Split 1:Distance0.496Time3:06.50Pace6:16.01 Cumilative:Distance0.496Time3:06.50Pace6:16.01
With Julia.
Split 2:Distance0.744Time4:26.10Pace5:57.66 Cumilative:Distance1.240Time7:32.60Pace6:05.00

Leg 11:Distance1.500Time9:12.70Pace6:08.47
Back to the house with Joseph, Julia, Jacob, and William.
Leg 12:Distance1.000Time8:07.90Pace8:07.90
With Jenny and Matthew.
Leg 13:Distance5.000Time37:32.00Pace7:30.40
With Jenny.

Brown Crocs 1 Miles: 16.49

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

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Thu, Apr 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-04-19 10:20:57
Workout Totals: Distance12.200Time1:33:44.50Pace7:41.02
Easy runs today. Usual distances for the kids. 12 total for me.
Leg 1:Distance2.200Time16:40.50Pace7:34.77
With Joseph, Jacob, William, and Stephen taking Bonnie to school.
Leg 2:Distance4.000Time30:06.80Pace7:31.70
With Joseph and Jacob.
Leg 3:Distance1.000Time7:44.00Pace7:44.00
With Matthew and Jenny - I think we might have had William and Stephen with us as well.
Leg 4:Distance5.000Time39:13.20Pace7:50.64
With Jenny.

Brown Crocs 1 Miles: 12.20

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

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Fri, Apr 20, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.63	0.00	0.00	0.00	12.63

Fast Running Friend Workout - 2018-04-20 09:33:09
Workout Totals: Distance12.630Time1:35:40.40Pace7:34.51
Track time trials today. Mary ran a PR in the 400 in 2:13.8 holding a hand with a negative split (1:08, 1:05). Matthew ran a PR in the 800 3:21.4 (48, 49, 54, 50). His split of 1:37 for the first 400 was also 400 PR. Stephen ran 18.1 for 100. Otherwise more or less usual runs for everybody.
Leg 1:Distance3.000Time23:45.60Pace7:55.20
With Jenny.
Leg 2:Distance2.200Time15:52.10Pace7:12.77
With Joseph and Jacob taking Bonnie to school.
Leg 3:Distance0.250Time2:20.40Pace9:21.60
With Mary.
Leg 4:Distance0.496Time3:21.40Pace6:46.05
Matthew's 800.
Leg 5:Distance0.248Time2:13.80Pace8:59.52
Mary's 400.
Leg 6:Distance0.062Time0:18.10Pace4:51.94
Stephen's 100.
Leg 7:Distance0.124Time0:39.40Pace5:17.74
Stephen's 200.
Leg 8:Distance3.250Time25:15.20Pace7:46.22
Part with Matthew, part with Julia, all with Jacob and William on the track.
Split 1:Distance0.500Time3:42.10Pace7:24.20 Cumilative:Distance0.500Time3:42.10Pace7:24.20
Matthew's "cool-down".
Split 2:Distance2.750Time21:33.10Pace7:50.22 Cumilative:Distance3.250Time25:15.20Pace7:46.22
The rest of it.

Leg 9:Distance3.000Time21:54.40Pace7:18.13
With Jenny.

Brown Crocs 1 Miles: 12.63

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

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Sat, Apr 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.68	0.00	0.00	1.37	15.05

Fast Running Friend Workout - 2018-04-21 08:59:54
Workout Totals: Distance15.055Time1:57:21.30Pace7:47.71
Jacob ran 2000 PR of 6:54.3. William ran 800 in 2:47.4 - a PR as well. Joseph was struggling today - I could tell from the start, so I just told him to pace us in the first and last lap so he would get some kind of a workout, and then help pace William's 800. Otherwise, usual Saturday runs. I turned 45 today.
Leg 1:Distance1.311Time10:33.90Pace8:03.52
Warm-up, strides.
Split 1:Distance1.000Time7:59.50Pace7:59.50 Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 2:Distance0.062Time0:19.60Pace5:16.13 Cumilative:Distance1.062Time8:19.10Pace7:49.96
Split 3:Distance0.062Time0:37.70Pace10:08.06 Cumilative:Distance1.124Time8:56.80Pace7:57.58
Split 4:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance1.186Time9:15.80Pace7:48.63
Split 5:Distance0.125Time1:18.10Pace10:24.80 Cumilative:Distance1.311Time10:33.90Pace8:03.52

Leg 2:Distance1.248Time6:54.30Pace5:31.97
2000 with Jacob.
Leg 3:Distance0.500Time4:51.00Pace9:42.00
Recovery jog.
Leg 4:Distance0.496Time2:47.40Pace5:37.50
William's 800 - Joseph and Jacob helped pace.
Leg 5:Distance1.500Time13:10.90Pace8:47.27
Back to the house.
Leg 6:Distance3.000Time23:54.50Pace7:58.17
Do not remember who this was with.
Leg 7:Distance1.000Time7:17.50Pace7:17.50
I think this was alone.
Leg 8:Distance5.000Time39:59.20Pace7:59.84
With Stephen.
Leg 9:Distance1.000Time7:52.60Pace7:52.60
With Matthew.
Split 1:Distance1.000Time7:52.60Pace7:52.60 Cumilative:Distance1.000Time7:52.60Pace7:52.60
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance1.000Time7:52.60Pace7:52.60

Brown Crocs 1 Miles: 15.05

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
78.35	0.50	1.98	2.74	83.57

Brown Crocs 1 Miles: 83.57

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

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