Breaking the Wall

Week starting Apr 26, 2020

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:	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
67.83	2.00	9.00	0.24	79.07

Neon Crocs 3 Miles: 79.08

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

Sun, Apr 26, 2020

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. Church at home.

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

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Mon, Apr 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.73	0.00	0.00	0.12	11.85

Fast Running Friend Workout - 2020-04-27 09:39:37
Workout Totals: Distance11.853Time1:34:59.50Pace8:00.85
Easy runs for older kids, Bella ran a 400 PR of 2:06 on the track. Total of 12 for me and Benjamin.
Leg 1:Distance0.930Time7:50.40Pace8:25.81
With the gang to the track.
Leg 2:Distance0.124Time0:36.90Pace4:57.58
With Matthew and the gang.
Leg 3:Distance0.125Time1:00.30Pace8:02.40
A jog with the gang.
Leg 4:Distance0.248Time2:06.30Pace8:29.27
With Bella - 400 - holding the hand. The gang helped.
Leg 5:Distance0.248Time1:57.80Pace7:55.00
With Mary - 400.
Leg 6:Distance0.248Time1:47.40Pace7:13.06
400 with Sarah.
Leg 7:Distance0.930Time9:17.50Pace9:59.46
Back to the house with the gang, including Mary.
Leg 8:Distance9.000Time1:10:22.90Pace7:49.21
With Benjamin.

Neon Crocs 3 Miles: 11.85

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

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Tue, Apr 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.91	0.00	3.38	0.00	12.29

Fast Running Friend Workout - 2020-04-28 08:43:17
Workout Totals: Distance12.294Time1:38:10.90Pace7:59.17
Workout day. Jacob did the 3 mile fartlek with 5:20 pace on the fast, and 8:00 on recoveries, and was able to keep up - paced by Benjamin. Joseph made it through the first 2 intervals, and quit in the middle of the third one. William and I did the target of 5:52/8:00, he kept the fast - sort of, and was around 8:30 pace on the recoveries, mentally checked out in the last interval, could not even keep 6:00. Stephen also did not have a good day, his target was to keep 5:52 pace for 0.625, and he just did not have it mentally. Mary ran to the track and back, and 400 in 1:49.9 there, which is her new PR. Bella ran to the track and back as well. Otherwise, easy pace, normal distances.
Leg 1:Distance0.980Time8:19.90Pace8:30.10
Warm-up.
Leg 2:Distance3.000Time19:08.20Pace6:22.73
William's workout.
Split 1:Distance0.625Time3:39.30Pace5:50.88 Cumilative:Distance0.625Time3:39.30Pace5:50.88
Split 2:Distance0.125Time1:08.70Pace9:09.60 Cumilative:Distance0.750Time4:48.00Pace6:24.00
Split 3:Distance0.625Time3:43.20Pace5:57.12 Cumilative:Distance1.375Time8:31.20Pace6:11.78
Split 4:Distance0.125Time1:06.60Pace8:52.80 Cumilative:Distance1.500Time9:37.80Pace6:25.20
Split 5:Distance0.625Time3:41.40Pace5:54.24 Cumilative:Distance2.125Time13:19.20Pace6:16.09
Split 6:Distance0.125Time1:15.00Pace10:00.00 Cumilative:Distance2.250Time14:34.20Pace6:28.53
Split 7:Distance0.750Time4:34.00Pace6:05.33 Cumilative:Distance3.000Time19:08.20Pace6:22.73

Leg 3:Distance0.500Time4:30.40Pace9:00.80
Back to meet Stephen.
Leg 4:Distance0.250Time1:28.40Pace5:53.60
Stephen's attempt at redemption.
Leg 5:Distance4.450Time36:52.00Pace8:17.08
With Benjamin, part with Jacob, Stephen, and William.
Leg 6:Distance0.930Time9:13.40Pace9:55.05
With Mary, Matthew, and Benjamin to the track, part with Sarah and Bella.
Leg 7:Distance0.248Time1:28.20Pace5:55.65
400 pickup with Benjamin and Matthew.
Leg 8:Distance0.248Time1:49.90Pace7:23.15
Pacing Mary in the 400 PR with Benjamin and Matthew.
Leg 9:Distance0.258Time1:24.60Pace5:27.91
With Benjamin and Matthew - 400 pickup.
Leg 10:Distance0.500Time4:00.60Pace8:01.20
Jogging with Benjamin.
Leg 11:Distance0.930Time9:55.30Pace10:40.11
Back to the house with Mary.

Neon Crocs 3 Miles: 12.29

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

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Wed, Apr 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.03	0.00	0.62	0.00	13.65

Fast Running Friend Workout - 2020-04-29 09:34:18
Workout Totals: Distance13.650Time1:51:38.50Pace8:10.73
Family run outing day in the Provo Canyon, which included Stephen's redemption 0.625 down in 3:37, and Mary's canyon mile debut which ended in a flat PR equivalent. She ran 8:21, which is worth around 8:40 on the track. Sarah ran with us for part of the run, including the 8:21 mile. I pushed the stroller Bella and Mary for most of the run.
Leg 1:Distance0.500Time4:17.80Pace8:35.60
Warm-up with Stephen.
Leg 2:Distance0.625Time3:37.60Pace5:48.16
Stephen's interval.
Leg 3:Distance0.400Time3:20.60Pace8:21.50
Back to the park to get everybody.
Leg 4:Distance1.050Time10:15.10Pace9:45.81
Up the canyon with Sarah and the kids pushing the stroller.
Leg 5:Distance0.375Time3:43.50Pace9:56.00
Now Mary and Bella are out of the stroller and running.
Leg 6:Distance1.000Time8:21.90Pace8:21.90
Put Bella in the stroller, Mary still running.
Leg 7:Distance3.700Time30:13.50Pace8:10.14
Put Mary and Bella in the stroller, and back to the house.
Leg 8:Distance6.000Time47:48.50Pace7:58.08
With Benjamin to get the car.

Neon Crocs 3 Miles: 13.65

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

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Thu, Apr 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.98	0.00	0.00	0.12	13.10

Fast Running Friend Workout - 2020-04-30 09:27:47
Workout Totals: Distance13.108Time1:43:45.90Pace7:54.97
Easy runs for everybody except Benjamin and Joseph. Benjamin did 3x1 mile down the canyon with 0.5 recovery jogging, 4:38, 4:38, 4:33. I was particularly happy about him closing in 4:33. Joseph did first 0.375 of each interval in 1:47, 1:45, 1:44. Mary ran almost two miles - to the track and back, and kept a low-9:00 pace.
Leg 1:Distance9.000Time1:07:08.40Pace7:27.60
Part alone, part with Jacob.
Leg 2:Distance0.930Time8:51.90Pace9:31.94
With Mary, Matthew, and Julia.
Leg 3:Distance0.124Time0:39.10Pace5:15.32
Pickup with Matthew and Julia.
Split 1:Distance0.124Time0:36.90Pace4:57.58 Cumilative:Distance0.124Time0:36.90Pace4:57.58
Matthew.
Split 2:Distance0.000Time0:02.20Pace0:00.00 Cumilative:Distance0.124Time0:39.10Pace5:15.32
Julia.

Leg 4:Distance0.124Time1:05.40Pace8:47.42
Jogging back to get Mary.
Leg 5:Distance0.930Time8:31.60Pace9:10.11
With Mary, Matthew, and Julia back to the house.
Leg 6:Distance2.000Time17:29.50Pace8:44.75
With Julia.

Neon Crocs 3 Miles: 13.11

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

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Fri, May 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	1.00	0.00	0.00	12.05

Fast Running Friend Workout - 2020-05-01 09:47:01
Workout Totals: Distance12.050Time1:35:38.20Pace7:56.20
Mostly easy runs for everybody, total of 12. Mary had a breakthrough run, did a total of 2.5 with the last 2 uphill in 17:46, splitting 9:00, 8:46. So her 8:46 is actually her official non-aided PR, but she ran it uphill at the end. Matthew did 6:33 mile on the track, total of 3.
Leg 1:Distance1.500Time12:41.40Pace8:27.60
With almost the whole family, Sarah ran the first mile with us. Bella and Mary in the stroller.
Leg 2:Distance0.500Time5:21.80Pace10:43.60
Bella and Mary out of the stroller.
Leg 3:Distance2.000Time17:46.90Pace8:53.45
Bella back in the stroller, Mary ran a major PR for 2 miles.
Leg 4:Distance1.050Time9:03.60Pace8:37.71
To the track with Benjamin and Matthew.
Leg 5:Distance1.000Time6:33.80Pace6:33.80
With Benjamin and Matthew.
Leg 6:Distance1.000Time8:22.10Pace8:22.10
With Benjamin and Matthew.
Leg 7:Distance5.000Time35:48.60Pace7:09.72
With Benjamin.

Neon Crocs 3 Miles: 12.05

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

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Sat, May 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.13	1.00	5.00	0.00	16.13

Fast Running Friend Workout - 2020-05-02 10:33:53
Workout Totals: Distance16.130Time2:01:12.20Pace7:30.85
Total of about 16. Did 5 miles down the canyon with Joseph and Jacob in 29:50. Benjamin did 8x0.625 in the canyon alternating directions with recoveries first at 0.125, then as he got more tired, 0.25. Target 2:55 down, 3:10 up. Splits - 2:53 (down), 3:17 (up), 2:53, 3:11, 2:54, 3:08, 2:55, 3:00 (up). This was a very good workout, I was very happy about 3:00 last interval up. That is 4:48 pace. Matthew did 1 mile on the track in 6:35 - 3 total.
Leg 1:Distance2.480Time19:56.00Pace8:02.26
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:50.80Pace5:58.16
5 mile tempo, Joseph and Jacob ran it all, Stephen the first mile, William the first 2.25.
Leg 3:Distance3.600Time30:47.80Pace8:33.28
Part alone, part with Benjamin.
Leg 4:Distance1.050Time9:07.70Pace8:41.62
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:35.10Pace6:35.10
With Benjamin and Matthew.
Leg 6:Distance1.000Time9:01.10Pace9:01.10
With Benjamin and Matthew.
Leg 7:Distance2.000Time15:53.70Pace7:56.85
With Benjamin.

Neon Crocs 3 Miles: 16.13

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
67.83	2.00	9.00	0.24	79.07

Neon Crocs 3 Miles: 79.08

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

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