Breaking the Wall

Week starting Apr 22, 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:	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
72.12	0.00	3.20	2.11	77.43

Brown Crocs 1 Miles: 77.42

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

Sun, Apr 22, 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 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.94	0.00	0.00	0.06	13.00

Fast Running Friend Workout - 2018-04-23 08:38:03
Workout Totals: Distance13.000Time1:37:19.60Pace7:29.20
Usual day, did a little bit of mid-run sprinting with the kids, ran 17.1 up the hill for 100.
Leg 1:Distance6.000Time44:55.70Pace7:29.28
With Jenny.
Leg 2:Distance1.000Time7:40.50Pace7:40.50
With Matthew and William.
Leg 3:Distance3.000Time22:53.50Pace7:37.83
With Joseph, Jacob, and William.
Split 1:Distance2.938Time22:36.40Pace7:41.67 Cumilative:Distance2.938Time22:36.40Pace7:41.67
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance3.000Time22:53.50Pace7:37.83
Hill sprint.

Leg 4:Distance3.000Time21:49.90Pace7:16.63
With Jacob.

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 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.50	0.94	12.57

Fast Running Friend Workout - 2018-04-24 09:22:04
Workout Totals: Distance12.560Time1:38:25.40Pace7:50.18
Did time trials on the track (William did 2x500 1:40.6, 1:40.5 with full rest). Steve Ashbaker joined us. Stephen tried to get an 800 PR, but missed it by 0.1 running 3:03.1 (90, 93). Joseph, Jacob, and I raced each other in the 400. It was windy, so we ran slower - except for Jacob who repeated his PR. The times were 66.8 for me, 67.2 for Joseph, and 67.8 for Jacob.
Leg 1:Distance1.561Time13:11.70Pace8:27.17
Warm-up, strides.
Split 1:Distance1.000Time8:16.40Pace8:16.40 Cumilative:Distance1.000Time8:16.40Pace8:16.40
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance1.062Time8:33.50Pace8:03.52
Split 3:Distance0.062Time0:44.30Pace11:54.52 Cumilative:Distance1.124Time9:17.80Pace8:16.26
Split 4:Distance0.062Time0:17.60Pace4:43.87 Cumilative:Distance1.186Time9:35.40Pace8:05.16
Split 5:Distance0.375Time3:36.30Pace9:36.80 Cumilative:Distance1.561Time13:11.70Pace8:27.17

Leg 2:Distance0.248Time1:06.80Pace4:29.35
400 with Joseph and Jacob.
Leg 3:Distance0.240Time2:15.20Pace9:23.33
Recovery jog.
Leg 4:Distance0.317Time1:40.60Pace5:17.35
William's 500 - interval 1.
Leg 5:Distance0.250Time2:20.20Pace9:20.80
Recovery jog.
Leg 6:Distance0.496Time3:03.10Pace6:09.15
Stephen's 800 time trial.
Leg 7:Distance0.248Time1:40.50Pace6:45.24
William's 500 - interval 2.
Leg 8:Distance1.000Time8:18.10Pace8:18.10
Cool-down.
Leg 9:Distance2.200Time17:15.90Pace7:50.86
Taking Bonnie to class.
Leg 10:Distance1.000Time7:47.30Pace7:47.30
With Matthew and Jenny.
Leg 11:Distance5.000Time39:46.00Pace7:57.20
With Jenny.

Brown Crocs 1 Miles: 12.56

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

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Wed, Apr 25, 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 - 2018-04-25 08:11:06
Workout Totals: Distance13.200Time1:42:26.70Pace7:45.66
Easy runs, usual distances.
Leg 1:Distance6.000Time47:08.70Pace7:51.45
With Jenny.
Leg 2:Distance2.200Time16:04.10Pace7:18.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time31:14.10Pace7:48.52
With Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:59.80Pace7:59.80
With Matthew.

Brown Crocs 1 Miles: 13.20

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

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Thu, Apr 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.89	0.00	0.00	0.37	12.26

Fast Running Friend Workout - 2018-04-26 08:50:33
Workout Totals: Distance12.258Time1:38:08.30Pace8:00.36
Raced Jacob in the 200 - we both ran 31.1. Otherwise, easy runs, usual distances.
Leg 1:Distance1.934Time17:15.70Pace8:55.52
Warm-up, strides.
Split 1:Distance1.000Time8:24.00Pace8:24.00 Cumilative:Distance1.000Time8:24.00Pace8:24.00
Split 2:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.062Time8:41.90Pace8:11.43
Split 3:Distance0.062Time0:51.80Pace13:55.48 Cumilative:Distance1.124Time9:33.70Pace8:30.41
Split 4:Distance0.062Time0:18.60Pace5:00.00 Cumilative:Distance1.186Time9:52.30Pace8:19.41
Split 5:Distance0.062Time0:38.50Pace10:20.97 Cumilative:Distance1.248Time10:30.80Pace8:25.45
Split 6:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.310Time10:47.50Pace8:14.27
Split 7:Distance0.062Time0:57.40Pace15:25.81 Cumilative:Distance1.372Time11:44.90Pace8:33.78
Split 8:Distance0.062Time0:17.50Pace4:42.26 Cumilative:Distance1.434Time12:02.40Pace8:23.77
Split 9:Distance0.500Time5:13.30Pace10:26.60 Cumilative:Distance1.934Time17:15.70Pace8:55.52

Leg 2:Distance0.124Time0:31.10Pace4:10.81
Racing Jacob in 200 - we tied.
Leg 3:Distance2.000Time17:32.90Pace8:46.45
Back to the house.
Leg 4:Distance3.000Time23:02.30Pace7:40.77
Alone.
Leg 5:Distance2.200Time16:20.40Pace7:25.64
With Joseph, Jacob, William and Stephen (I think) - taking Bonnie to school.
Leg 6:Distance1.000Time7:50.90Pace7:50.90
Do not remember who this was with.
Leg 7:Distance1.000Time8:01.10Pace8:01.10
Do not remember on this one either.
Leg 8:Distance1.000Time7:33.90Pace7:33.90
This was probably alone.

Brown Crocs 1 Miles: 12.26

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

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Fri, Apr 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.06	0.00	2.70	0.74	12.50

Fast Running Friend Workout - 2018-04-27 09:00:54
Workout Totals: Distance12.504Time1:33:54.30Pace7:30.60
Raced Joseph and Jacob in the 200. Jacob and I got 30.7 - PR for him, fastest time of the year for me. Joseph was not having a good day. After he saw he was getting beat by Jacob in the 200 he turned off the engine, and did not even bother timing himself. I tried to get him to do it again, but he could not run faster than 33.0 and in one attempt was as slow as 37.9. So I ended up doing 5x200 workout. Other kids just ran easy today - their usual distances. I did an impromptu mini-tempo while running with Jenny. I took off when we were 1.7 into the run, she turned around at 2 taking a break to stretch, I just kept running a little under 6:00 until I caught her - which ended up being around 2.7 of tempo.
Leg 1:Distance1.000Time8:06.40Pace8:06.40
Warm-up.
Leg 2:Distance0.684Time6:25.30Pace9:23.30
Strides.
Split 1:Distance0.062Time0:17.80Pace4:47.10 Cumilative:Distance0.062Time0:17.80Pace4:47.10
Split 2:Distance0.062Time0:42.00Pace11:17.42 Cumilative:Distance0.124Time0:59.80Pace8:02.26
Split 3:Distance0.062Time0:18.20Pace4:53.55 Cumilative:Distance0.186Time1:18.00Pace6:59.35
Split 4:Distance0.062Time0:38.30Pace10:17.74 Cumilative:Distance0.248Time1:56.30Pace7:48.95
Split 5:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.310Time2:12.60Pace7:07.74
Split 6:Distance0.062Time0:54.90Pace14:45.48 Cumilative:Distance0.372Time3:07.50Pace8:24.03
Split 7:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance0.434Time3:23.90Pace7:49.82
Split 8:Distance0.250Time3:01.40Pace12:05.60 Cumilative:Distance0.684Time6:25.30Pace9:23.30

Leg 3:Distance0.124Time0:30.70Pace4:07.58
Raced Jacob and Joseph in 200.
Leg 4:Distance0.124Time0:33.00Pace4:26.13
Joseph try 2 - 200.
Leg 5:Distance0.124Time0:33.70Pace4:31.77
Joseph try 3 - 200.
Leg 6:Distance0.124Time0:37.90Pace5:05.65
Joseph try 4 - 200.
Leg 7:Distance0.124Time0:36.30Pace4:52.74
Joseph try 5 - 200.
Leg 8:Distance1.000Time9:09.80Pace9:09.80
Cool-down.
Leg 9:Distance2.200Time16:07.80Pace7:19.91
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 10:Distance1.000Time7:48.40Pace7:48.40
Do not remember who this was with.
Leg 11:Distance5.000Time35:23.80Pace7:04.76
With Jenny - except for the tempo.
Split 1:Distance1.700Time14:14.60Pace8:22.71 Cumilative:Distance1.700Time14:14.60Pace8:22.71
Split 2:Distance2.700Time16:05.80Pace5:57.70 Cumilative:Distance4.400Time30:20.40Pace6:53.73
Split 3:Distance0.600Time5:03.40Pace8:25.67 Cumilative:Distance5.000Time35:23.80Pace7:04.76

Leg 12:Distance1.000Time8:01.20Pace8:01.20
With Matthew.

Brown Crocs 1 Miles: 12.50

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

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Sat, Apr 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.90	0.00	0.00	0.00	13.90

Fast Running Friend Workout - 2018-04-28 08:30:34
Workout Totals: Distance13.900Time1:52:08.00Pace8:04.03
Went on the campout with Joseph and Jacob in the Goblin Valley. Did some running there, and more when I got home. They ended up getting a bit less than 7 total, I got around 10.
Leg 1:Distance4.000Time32:05.50Pace8:01.38
With Joseph and Jacob in Golbin Valley.
Leg 2:Distance3.000Time23:55.20Pace7:58.40
Alone.
Leg 3:Distance2.700Time23:27.60Pace8:41.33
With Joseph and Jacob - part of a hike.
Split 1:Distance1.700Time14:32.30Pace8:33.12 Cumilative:Distance1.700Time14:32.30Pace8:33.12
Split 2:Distance1.000Time8:55.30Pace8:55.30 Cumilative:Distance2.700Time23:27.60Pace8:41.33

Leg 4:Distance4.200Time32:39.70Pace7:46.60
More distance alone at home.

Brown Crocs 1 Miles: 13.90

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
72.12	0.00	3.20	2.11	77.43

Brown Crocs 1 Miles: 77.42

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

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