Breaking the Wall

Week starting Apr 23, 2017

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:	72.31	Year:	3105.12
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
52.31	2.00	6.00	3.50	63.81

Camouflage Crocs 1 Miles: 63.81

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

Sun, Apr 23, 2017

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 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.52	0.00	0.00	0.00	10.52

Fast Running Friend Workout - 2017-04-24 08:29:23
Workout Totals: Distance10.520Time1:23:25.80Pace7:55.84
Usual day, usual runs for everybody.
Leg 1:Distance1.000Time7:56.90Pace7:56.90
With Benjamin, Jacob, and Stephen.
Leg 2:Distance3.000Time23:40.20Pace7:53.40
With Benjamin, Jacob, and William.
Leg 3:Distance6.000Time47:04.90Pace7:50.82
With Benjamin.
Leg 4:Distance0.520Time4:43.80Pace9:05.77
With Matthew.

Camouflage Crocs 1 Miles: 10.52

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

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Tue, Apr 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.02	0.00	2.00	3.50	10.52

Fast Running Friend Workout - 2017-04-25 13:51:21
Workout Totals: Distance10.520Time1:17:24.20Pace7:21.46
Did a workout with Benjamin. We were originally planning 3x1 mile with 0.25 recovery down the canyon, but the wind was blowing the wrong way, so we decided to do some uphill practice instead. The wind actually ended up being not that terrible as verified by our downhill post-workout tempo. Benjamin got 5:11, 5:15, 5:12. I got 5:46, 5:52, 5:54. Then we jogged half a mile and did a 2 mile downhill tempo. I told Benjamin to lead me at 5:52 pace, but I felt better than I thought I would, so I asked him to increase the pace. We ended up with 11:08 (5:37, 5:31), which goes to show the downhill headwind was not too bad/uphill tailwind not too helpful. Kids ran their usual distances.
Leg 1:Distance2.000Time15:10.40Pace7:35.20
Warm-up + 2x400 pickups down the canyon.
Split 1:Distance1.000Time8:02.10Pace8:02.10 Cumilative:Distance1.000Time8:02.10Pace8:02.10
Split 2:Distance0.250Time1:20.20Pace5:20.80 Cumilative:Distance1.250Time9:22.30Pace7:29.84
Split 3:Distance0.125Time1:04.00Pace8:32.00 Cumilative:Distance1.375Time10:26.30Pace7:35.49
Split 4:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance1.625Time11:46.80Pace7:14.95
Split 5:Distance0.375Time3:23.60Pace9:02.93 Cumilative:Distance2.000Time15:10.40Pace7:35.20

Leg 2:Distance3.500Time23:37.50Pace6:45.00
3x1 mile up the canyon with 0.25 recovery.
Split 1:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance1.000Time5:46.30Pace5:46.30
Split 2:Distance0.250Time2:51.50Pace11:26.00 Cumilative:Distance1.250Time8:37.80Pace6:54.24
Split 3:Distance1.000Time5:52.50Pace5:52.50 Cumilative:Distance2.250Time14:30.30Pace6:26.80
Split 4:Distance0.250Time3:13.00Pace12:52.00 Cumilative:Distance2.500Time17:43.30Pace7:05.32
Split 5:Distance1.000Time5:54.20Pace5:54.20 Cumilative:Distance3.500Time23:37.50Pace6:45.00

Leg 3:Distance4.500Time34:02.50Pace7:33.89
Cool-down spiced up with a 2 mile tempo down the canyon.
Split 1:Distance0.500Time4:56.50Pace9:53.00 Cumilative:Distance0.500Time4:56.50Pace9:53.00
Split 2:Distance2.000Time11:08.30Pace5:34.15 Cumilative:Distance2.500Time16:04.80Pace6:25.92
Split 3:Distance2.000Time17:57.70Pace8:58.85 Cumilative:Distance4.500Time34:02.50Pace7:33.89

Leg 4:Distance0.520Time4:33.80Pace8:46.54
With Matthew.

Camouflage Crocs 1 Miles: 10.52

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

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Wed, Apr 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-04-26 09:20:20
Workout Totals: Distance10.500Time1:19:54.80Pace7:36.65
Usual day, usual distances.
Leg 1:Distance4.000Time30:42.30Pace7:40.57
I think this one was with Benjamin and Jacob.
Leg 2:Distance6.000Time44:19.30Pace7:23.22
Alone.
Leg 3:Distance0.500Time4:53.20Pace9:46.40

Camouflage Crocs 1 Miles: 10.50

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

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Thu, Apr 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	2.00	2.00	0.00	10.00

Fast Running Friend Workout - 2017-04-27 09:32:29
Workout Totals: Distance10.000Time1:14:34.20Pace7:27.42
Some kids did two mile runs down the canyon. Jenny ran 12:25 (6:13,6:12), Jacob ran a course PR of 11:37 (5:51, 5:46), Joseph made it with Jacob to 1.25, then had some combination of leg and emotional issues, and jogged in at around 6:40 pace. William ran 13:08, I think 6:36/6:32 splits. Stephen ran 1 mile down in 7:17. I ran with Jacob, and then with Jenny. Benjamin paced William. Jenny paced Stephen.
Leg 1:Distance0.500Time4:25.90Pace8:51.80
With Matthew.
Leg 2:Distance0.400Time3:45.00Pace9:22.50
Warm-up with the kids.
Leg 3:Distance2.000Time11:37.10Pace5:48.55
Pacing Jacob.
Leg 4:Distance2.000Time17:15.80Pace8:37.90
Back to the car with Joseph and Jacob.
Leg 5:Distance0.100Time0:53.00Pace8:50.00
Some jogging with Jenny.
Leg 6:Distance2.000Time12:25.20Pace6:12.60
Paced Jenny.
Leg 7:Distance2.000Time16:54.30Pace8:27.15
Back to the car with Jenny.
Leg 8:Distance1.000Time7:17.90Pace7:17.90
Alone.

Camouflage Crocs 1 Miles: 10.00

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

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Fri, Apr 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-04-28 08:27:45
Workout Totals: Distance10.500Time1:18:40.00Pace7:29.52
Usual day, usual distanced. Benjamin ran 8 to be fresh for the 5000 on Saturday.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:19.00Pace7:46.33
With William, Joseph, and Jacob.
Leg 3:Distance6.000Time42:54.60Pace7:09.10
Alone.
Leg 4:Distance0.500Time4:41.20Pace9:22.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Sat, Apr 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.77	0.00	2.00	0.00	11.77

Fast Running Friend Workout - 2017-04-29 08:00:55
Workout Totals: Distance11.770Time1:45:45.60Pace8:59.13
Benjamin raced Clarence Robinson Invitation 5000 today. I recorded his splits. It was windy. He was doing well up until 4000, then mentally fell apart when he lost contact, slowed down to 3:17 for the last 1 K, and ended up with 15:52.62. Otherwise I think he was physically capable of around 15:40-15:45. We ran 5.3 with him, Joseph, and Jacob in the morning, then I did his warm-up and cool-down with him, and then did 4 more at home with the last 2 in 11:35 last mile being uphill. Other kids ran their usual Saturday distances.
Leg 1:Distance5.300Time41:47.00Pace7:53.02
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.500Time12:07.60Pace8:05.07
Warm-up with Benjamin.
Leg 3:Distance0.000Time15:52.60Pace0:00.00
Benjamin's splits.
Split 1:Distance0.000Time1:11.90Pace0:00.00 Cumilative:Distance0.000Time1:11.90Pace0:00.00
Split 2:Distance0.000Time1:15.60Pace0:00.00 Cumilative:Distance0.000Time2:27.50Pace0:00.00
Split 3:Distance0.000Time1:13.60Pace0:00.00 Cumilative:Distance0.000Time3:41.10Pace0:00.00
Split 4:Distance0.000Time1:13.70Pace0:00.00 Cumilative:Distance0.000Time4:54.80Pace0:00.00
Split 5:Distance0.000Time1:15.70Pace0:00.00 Cumilative:Distance0.000Time6:10.50Pace0:00.00
Split 6:Distance0.000Time1:16.80Pace0:00.00 Cumilative:Distance0.000Time7:27.30Pace0:00.00
Split 7:Distance0.000Time1:17.10Pace0:00.00 Cumilative:Distance0.000Time8:44.40Pace0:00.00
Split 8:Distance0.000Time1:16.60Pace0:00.00 Cumilative:Distance0.000Time10:01.00Pace0:00.00
Split 9:Distance0.000Time2:34.90Pace0:00.00 Cumilative:Distance0.000Time12:35.90Pace0:00.00
Split 10:Distance0.000Time1:21.00Pace0:00.00 Cumilative:Distance0.000Time13:56.90Pace0:00.00
Split 11:Distance0.000Time1:19.30Pace0:00.00 Cumilative:Distance0.000Time15:16.20Pace0:00.00
Split 12:Distance0.000Time0:36.40Pace0:00.00 Cumilative:Distance0.000Time15:52.60Pace0:00.00

Leg 4:Distance0.450Time4:37.70Pace10:17.11
Cool-down.
Leg 5:Distance0.520Time4:49.60Pace9:16.92
With Matthew.
Leg 6:Distance4.000Time26:31.10Pace6:37.77
Alone, tempo last 2 miles.
Split 1:Distance2.000Time14:55.90Pace7:27.95 Cumilative:Distance2.000Time14:55.90Pace7:27.95
Split 2:Distance2.000Time11:35.20Pace5:47.60 Cumilative:Distance4.000Time26:31.10Pace6:37.77

Camouflage Crocs 1 Miles: 11.77

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
52.31	2.00	6.00	3.50	63.81

Camouflage Crocs 1 Miles: 63.81

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

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