Breaking the Wall

Week starting Apr 14, 2019

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:	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
73.44	0.00	10.87	0.50	84.81

Neon Crocs 2 Miles: 84.81

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

Sun, Apr 14, 2019

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 15, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-04-15 08:53:52
Workout Totals: Distance13.000Time1:41:42.20Pace7:49.40
Usual runs, total of 13 for me, did a mile picking down the canyon in 5:49 with Joseph and Bonnie.
Leg 1:Distance6.000Time47:26.50Pace7:54.42
With Jacob and William.
Leg 2:Distance6.000Time46:22.30Pace7:43.72
With Joseph and Bonnie.
Split 1:Distance3.050Time24:38.20Pace8:04.66 Cumilative:Distance3.050Time24:38.20Pace8:04.66
Split 2:Distance1.000Time5:49.10Pace5:49.10 Cumilative:Distance4.050Time30:27.30Pace7:31.19
Split 3:Distance1.950Time15:55.00Pace8:09.74 Cumilative:Distance6.000Time46:22.30Pace7:43.72

Leg 3:Distance1.000Time7:53.40Pace7:53.40
With Matthew - big boy course.

Neon Crocs 2 Miles: 13.00

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

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Tue, Apr 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.00	2.62	0.00	12.16

Fast Running Friend Workout - 2019-04-16 08:44:23
Workout Totals: Distance12.160Time1:28:11.70Pace7:15.17
Total of 12. Did 3 miles with Jacob in 17:39 alternating 0.625 at 5:36 pace (target) with recovery 0.125 at 8:00 pace (target) with the last one being 0.75. Joseph made it with us through the first 3 intervals completely, but then got dropped at around 0.3 in the middle of the last one and finished 0.625 in 3:40. Usual distances for the kids.
Leg 1:Distance0.480Time4:11.70Pace8:44.38
Warm-up with the kids.
Leg 2:Distance3.000Time17:39.30Pace5:53.10
Workout with Jacob, part with Joseph.
Split 1:Distance0.625Time3:27.60Pace5:32.16 Cumilative:Distance0.625Time3:27.60Pace5:32.16
Split 2:Distance0.125Time0:55.30Pace7:22.40 Cumilative:Distance0.750Time4:22.90Pace5:50.53
Split 3:Distance0.625Time3:29.90Pace5:35.84 Cumilative:Distance1.375Time7:52.80Pace5:43.85
Split 4:Distance0.125Time0:59.60Pace7:56.80 Cumilative:Distance1.500Time8:52.40Pace5:54.93
Split 5:Distance0.625Time3:29.50Pace5:35.20 Cumilative:Distance2.125Time12:21.90Pace5:49.13
Split 6:Distance0.125Time1:04.90Pace8:39.20 Cumilative:Distance2.250Time13:26.80Pace5:58.58
Split 7:Distance0.750Time4:12.50Pace5:36.67 Cumilative:Distance3.000Time17:39.30Pace5:53.10

Leg 3:Distance2.680Time21:12.90Pace7:54.96
Cool-down with Jacob.
Leg 4:Distance5.000Time37:26.70Pace7:29.34
Alone.
Leg 5:Distance1.000Time7:41.10Pace7:41.10
With Matthew (big boy course).

Neon Crocs 2 Miles: 12.16

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

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Wed, Apr 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.72	0.00	1.00	0.00	14.72

Fast Running Friend Workout - 2019-04-17 09:26:39
Workout Totals: Distance14.720Time1:54:06.90Pace7:45.14
Ran with some of the kids in the morning, then with Chris at night.
Leg 1:Distance1.020Time8:49.50Pace8:39.12
Warm-up with Julia.
Leg 2:Distance1.000Time6:43.70Pace6:43.70
With Julia on the track.
Leg 3:Distance0.980Time9:12.50Pace9:23.78
Cool-down with Julia.
Leg 4:Distance1.000Time7:40.50Pace7:40.50
With Matthew, Jenny, and Stephen on the big boy course.
Leg 5:Distance2.000Time15:54.60Pace7:57.30
With Stephen and Jenny (I think).
Leg 6:Distance8.720Time1:05:46.10Pace7:32.53
With Chris. Did a mile pickup down the canyon in 5:37 into a headwind.
Split 1:Distance4.400Time33:35.20Pace7:38.00 Cumilative:Distance4.400Time33:35.20Pace7:38.00
Split 2:Distance1.000Time5:37.40Pace5:37.40 Cumilative:Distance5.400Time39:12.60Pace7:15.67
Split 3:Distance3.320Time26:33.50Pace7:59.97 Cumilative:Distance8.720Time1:05:46.10Pace7:32.53

Neon Crocs 2 Miles: 14.72

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

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Thu, Apr 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	1.25	0.50	12.15

Fast Running Friend Workout - 2019-04-18 09:12:01
Workout Totals: Distance12.150Time1:31:27.20Pace7:31.62
Total of 12 today. We did an interesting workout. Jacob (pacer) and William started on a 2 mile tempo 30 seconds ahead of myself and Joseph. Joseph had the target of 2x0.625 + 0.5 with 0.125 recovery in between. He could run the recoveries as slow as he wanted, but he had to hit 5:36 pace on the intervals or else he lost the race automatically. William just ran steady. So William split 6:00, 5:52 to finish in 11:52. Joseph and I caught him with 600 to go and we ended up with 11:14 for 2 miles.
Leg 1:Distance0.980Time8:13.30Pace8:23.37
Warm-up with the boys.
Leg 2:Distance2.000Time11:14.50Pace5:37.25
Workout with Joseph.
Split 1:Distance0.625Time3:29.30Pace5:34.88 Cumilative:Distance0.625Time3:29.30Pace5:34.88
Split 2:Distance0.125Time0:51.40Pace6:51.20 Cumilative:Distance0.750Time4:20.70Pace5:47.60
Split 3:Distance0.625Time3:25.70Pace5:29.12 Cumilative:Distance1.375Time7:46.40Pace5:39.20
Split 4:Distance0.125Time0:49.50Pace6:36.00 Cumilative:Distance1.500Time8:35.90Pace5:43.93
Split 5:Distance0.500Time2:38.60Pace5:17.20 Cumilative:Distance2.000Time11:14.50Pace5:37.25

Leg 3:Distance3.170Time26:59.30Pace8:30.82
Cool-down with the boys.
Leg 4:Distance1.000Time8:02.00Pace8:02.00
With Matthew.
Leg 5:Distance5.000Time36:58.10Pace7:23.62
Alone.

Neon Crocs 2 Miles: 12.15

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

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Fri, Apr 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.45	0.00	0.00	0.00	16.45

Fast Running Friend Workout - 2019-04-19 09:20:58
Workout Totals: Distance16.450Time2:07:21.30Pace7:44.52
Total of a bit over 16 miles. Paced Sarah through 2 miles down the canyon in 16:01 - her first 2 mile tempo after the birth of Leigha.
Leg 1:Distance0.980Time6:54.50Pace7:02.96
With Jacob, William, and Stephen.
Leg 2:Distance2.000Time16:01.20Pace8:00.60
With Jacob, William, and Stephen pacing Sarah.
Leg 3:Distance3.170Time24:09.20Pace7:37.16
I think this was with Jacob.
Leg 4:Distance9.300Time1:12:20.70Pace7:46.74
Most of this was with Chris.
Leg 5:Distance1.000Time7:55.70Pace7:55.70
With Matthew.

Neon Crocs 2 Miles: 16.45

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

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Sat, Apr 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.33	0.00	5.00	0.00	16.33

Fast Running Friend Workout - 2019-04-20 08:50:24
Workout Totals: Distance16.330Time2:00:46.10Pace7:23.73
Total of 16 in two runs. Did a 5 mile tempo in the morning with Joseph (first 3), and Jacob (last 3) in 29:00. Splits 5:51, 5:54, 5:54, 5:44, 5:37. Joseph struggled a lot. Jacob was strong in the first 2 miles, but then struggled in the last mile. So I did not think I was going to run 29:00, but then he kicked in 36 for the last 200 and we caught the 29:00 guy at the very end. Usual Saturday distances for the kids.
Leg 1:Distance2.480Time20:08.30Pace8:07.22
Warm-up with Joseph, part with Jacob.
Leg 2:Distance5.000Time29:00.60Pace5:48.12
Tempo run.
Leg 3:Distance2.670Time22:23.70Pace8:23.26
Cool-down with Joseph and Jacob.
Leg 4:Distance0.130Time1:03.40Pace8:07.69
Warm-up with Jenny, Bonnie, William, Stephen, and Matthew.
Leg 5:Distance3.000Time24:03.20Pace8:01.07
With Jenny, Bonnie, William, Stephen, and Matthew.
Leg 6:Distance3.050Time24:06.90Pace7:54.39
With Bonnie and Jenny.

Neon Crocs 2 Miles: 16.33

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
73.44	0.00	10.87	0.50	84.81

Neon Crocs 2 Miles: 84.81

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

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