Breaking the Wall

Week starting Apr 17, 2016

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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:	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
79.90	0.56	1.50	1.75	83.71

Black Crocs 2 Miles: 83.69

Night Sleep Time: 54.00	Nap Time: 1.00	Total Sleep Time: 55.00

Sun, Apr 17, 2016

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: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

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Mon, Apr 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.12	0.00	0.00	0.00	13.12

Fast Running Friend Workout - 2016-04-18 07:11:06
Workout Totals: Distance13.120Time1:39:58.50Pace7:37.20
Regular runs for everybody except Joseph and Jacob. Same issues - legs for Joseph, cold for Jacob - did only 3 miles with them.
Leg 1:Distance10.120Time1:16:01.40Pace7:30.73
With Benjamin.
Leg 2:Distance3.000Time23:57.10Pace7:59.03
With Joseph and Jacob.

Black Crocs 2 Miles: 13.12

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

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Tue, Apr 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.12	0.06	0.00	0.50	13.68

Fast Running Friend Workout - 2016-04-19 07:54:33
Workout Totals: Distance13.687Time1:49:22.00Pace7:59.43
Benjamin did a 1.25 mile pickup down the canyon in 5:51. I ran the first 600 with him, then fell back a bit and finished the half mile in 2:23. Julia attempted a mile time trial but did not have the juice. Otherwise regular runs except William did 3 miles.
Leg 1:Distance3.800Time28:47.80Pace7:34.68
With Benjamin.
Leg 2:Distance1.250Time7:54.80Pace6:19.84
The pickup interval.
Split 1:Distance0.500Time2:23.30Pace4:46.60 Cumilative:Distance0.500Time2:23.30Pace4:46.60
Split 2:Distance0.750Time5:31.50Pace7:22.00 Cumilative:Distance1.250Time7:54.80Pace6:19.84

Leg 3:Distance4.950Time43:00.70Pace8:41.35
Cool-down to the house.
Leg 4:Distance1.000Time8:26.40Pace8:26.40
To the track with Joseph, Jacob, and Julia.
Leg 5:Distance0.062Time0:22.50Pace6:02.90
A stride.
Leg 6:Distance0.000Time0:00.00Pace0:00.00
Leg 7:Distance0.625Time4:11.50Pace6:42.40
Julia's failed time trial.
Leg 8:Distance1.000Time8:44.60Pace8:44.60
Back to the house.
Leg 9:Distance1.000Time7:53.70Pace7:53.70
With William.

Black Crocs 2 Miles: 13.67

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

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Wed, Apr 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.50	0.00	0.00	12.50

Fast Running Friend Workout - 2016-04-20 08:32:21
Workout Totals: Distance12.496Time1:40:54.70Pace8:04.53
Julia did a mile time trial on the little boy course and almost got her track time - off by 2 seconds. William ran the 800 time trial and got 3:12.6 - new PR by a second. Benjamin did 8 miles - tapering for the 5000 this Saturday. Otherwise usual distances except I had Joseph and Jacob run only 3 miles due to Joseph's sore legs. Jacob, however, appears to have recovered from his cold as he ran the last mile uphill in under 7:00.
Leg 1:Distance3.000Time24:31.60Pace8:10.53
With Benjamin, Joseph, and Jacob. Joseph's legs were hurting, so I sent Benjamin and Jacob ahead in the last mile.
Leg 2:Distance5.000Time38:49.30Pace7:45.86
With Benjamin.
Leg 3:Distance1.000Time8:31.30Pace8:31.30
With Julia.
Leg 4:Distance1.000Time6:30.70Pace6:30.70
Julia's mile time trial on the little boy course.
Leg 5:Distance1.000Time9:47.00Pace9:47.00
With Julia and William.
Leg 6:Distance0.496Time3:12.60Pace6:28.31
William's 800 time trial.
Leg 7:Distance1.000Time9:32.20Pace9:32.20
Back to the house.

Black Crocs 2 Miles: 12.50

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

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Thu, Apr 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	1.00	12.25

Fast Running Friend Workout - 2016-04-21 07:55:49
Workout Totals: Distance12.250Time1:35:05.00Pace7:45.71
Turned 43 today. To celebrate, I suppose, I had Benjamin pull me through an uphill mile into a headwind in the canyon in 5:43.9. It was not an all out effort, but it was hard. Benjamin ran only 8 to be fresh for the 5000 on Saturday. I ran 12. Otherwise, usual distances for everybody.
Leg 1:Distance2.780Time20:52.80Pace7:30.65
Warm-up.
Leg 2:Distance1.000Time5:43.90Pace5:43.90
Fast mile up the canyon.
Leg 3:Distance4.220Time34:23.10Pace8:08.89
More distance with Benjamin. We got the car that Sarah left for us. She is getting more pregnant and her calves are starting to hurt a lot on the uphill - but she can still run downhill.
Leg 4:Distance4.000Time31:38.60Pace7:54.65
With Joseph and Jacob.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Matthew.

Black Crocs 2 Miles: 12.25

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

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Fri, Apr 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2016-04-22 08:33:19
Workout Totals: Distance12.080Time1:35:25.60Pace7:53.97
Usual runs today except Benjamin did only 6 tapering for the 5000 tomorrow. I did a total of 12.
Leg 1:Distance4.000Time32:15.30Pace8:03.82
I think this was with Joseph and Jacob.
Leg 2:Distance2.040Time17:43.80Pace8:41.47
With William.
Leg 3:Distance4.000Time31:48.00Pace7:57.00
With Benjamin.
Leg 4:Distance2.040Time13:38.50Pace6:41.23
Alone.

Black Crocs 2 Miles: 12.08

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

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Sat, Apr 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.33	0.00	1.50	0.25	20.08

Fast Running Friend Workout - 2016-04-23 08:01:04
Workout Totals: Distance20.078Time2:52:00.20Pace8:34.01
Total of 20 for me today, 16 in the AM, 4 in the PM. Joseph and Jacob did a 400 time trial at Orem High. It was windy. Joseph got 75.5, Jacob 75.8 - new small PR for Jacob in spite of the wind. Benjamin ran in the 5000 meters in the Clarence Robison Invitational at the BYU Track. His time was 15:51.20. The winner was 14:53. It was raining pretty hard, he froze and felt he could not move. His splits are below. He did very well in the first 4 laps - steady 72-73 pace arriving at 1600 in 4:50.7 trailing the lead pack. Then all of a sudden he ran 76 followed by 78.8. I thought he was going to latch on to the people that passed him, but he did not and slowed down even more to 80.7. I wondered how bad it could get, and said a prayer that it would not get too bad. He saw a Kenyan runner that just passed him fading, I think this was Eric Rotich, went after him and passed him. This gave Benjamin some juice, and he never had laps slower than 79 from that point on. I missed the lap press with 200 to go, but I think that lap was 76 followed by 35 for the kick. In spite of the mid race plop Benjamin pulled off a small PR improving his time from last year by 1 second. He should be improving more, and he has been showing in workouts that he has more potential than that. We need to figure out how to unlock it so it will materialize into a solid 5000 time.
Leg 1:Distance3.000Time20:55.70Pace6:58.57
Alone.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
Warm-up with Joseph and Jacob.
Leg 3:Distance0.248Time1:15.80Pace5:05.65
Joseph and Jacob's 400 time trial.
Split 1:Distance0.248Time1:15.50Pace5:04.44 Cumilative:Distance0.248Time1:15.50Pace5:04.44
Split 2:Distance0.000Time0:00.30Pace0:00.00 Cumilative:Distance0.248Time1:15.80Pace5:05.65

Leg 4:Distance1.750Time14:40.20Pace8:22.97
Back to the house with Joseph and Jacob.
Leg 5:Distance2.040Time15:37.20Pace7:39.41
With Benjamin and Joseph.
Leg 6:Distance1.000Time8:06.30Pace8:06.30
With Benjamin and Jenny.
Leg 7:Distance3.000Time26:40.10Pace8:53.37
With Jenny and William.
Leg 8:Distance1.000Time8:01.10Pace8:01.10
With Jenny.
Leg 9:Distance3.000Time20:13.50Pace6:44.50
Alone, did a 1.5 pick-up going back to the house on hills. It was windy.
Split 1:Distance1.500Time11:14.70Pace7:29.80 Cumilative:Distance1.500Time11:14.70Pace7:29.80
Split 2:Distance1.500Time8:58.80Pace5:59.20 Cumilative:Distance3.000Time20:13.50Pace6:44.50

Leg 10:Distance0.000Time15:51.20Pace0:00.00
Benjamin's 5000 splits.
Split 1:Distance0.000Time1:12.00Pace0:00.00 Cumilative:Distance0.000Time1:12.00Pace0:00.00
Split 2:Distance0.000Time1:12.20Pace0:00.00 Cumilative:Distance0.000Time2:24.20Pace0:00.00
Split 3:Distance0.000Time1:13.20Pace0:00.00 Cumilative:Distance0.000Time3:37.40Pace0:00.00
Split 4:Distance0.000Time1:13.30Pace0:00.00 Cumilative:Distance0.000Time4:50.70Pace0:00.00
Split 5:Distance0.000Time1:16.30Pace0:00.00 Cumilative:Distance0.000Time6:07.00Pace0:00.00
Split 6:Distance0.000Time1:18.80Pace0:00.00 Cumilative:Distance0.000Time7:25.80Pace0:00.00
Split 7:Distance0.000Time1:20.50Pace0:00.00 Cumilative:Distance0.000Time8:46.30Pace0:00.00
Split 8:Distance0.000Time1:18.30Pace0:00.00 Cumilative:Distance0.000Time10:04.60Pace0:00.00
Split 9:Distance0.000Time1:18.80Pace0:00.00 Cumilative:Distance0.000Time11:23.40Pace0:00.00
Split 10:Distance0.000Time1:18.60Pace0:00.00 Cumilative:Distance0.000Time12:42.00Pace0:00.00
Split 11:Distance0.000Time1:18.00Pace0:00.00 Cumilative:Distance0.000Time14:00.00Pace0:00.00
Split 12:Distance0.000Time1:51.20Pace0:00.00 Cumilative:Distance0.000Time15:51.20Pace0:00.00

Leg 11:Distance0.000Time0:00.00Pace0:00.00
Leg 12:Distance1.000Time9:00.50Pace9:00.50
With Benjamin, Stephen, Jacob, and Joseph.
Leg 13:Distance1.000Time6:50.00Pace6:50.00
With Joseph and Benjamin.
Leg 14:Distance2.040Time16:43.00Pace8:11.67
With Benjamin.

Black Crocs 2 Miles: 20.07

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
79.90	0.56	1.50	1.75	83.71

Black Crocs 2 Miles: 83.69

Night Sleep Time: 54.00	Nap Time: 1.00	Total Sleep Time: 55.00

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