Breaking the Wall

Week starting Apr 28, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	3010.45
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
73.75	0.00	13.50	0.00	87.25

Neon Crocs 2 Miles: 87.25

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

Sun, Apr 28, 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 in Rexburg, ID.

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

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Mon, Apr 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2019-04-29 07:46:06
Workout Totals: Distance13.040Time1:39:23.40Pace7:37.32
Total of 13, part of the run in St. Anthony, the rest at home. Usual distances for the kids more or less.
Leg 1:Distance6.040Time46:44.90Pace7:44.39
With Joseph and Jacob, part with William and Stephen (4.7).
Leg 2:Distance1.000Time8:07.40Pace8:07.40
With Matthew.
Leg 3:Distance6.000Time44:31.10Pace7:25.18
Alone.

Neon Crocs 2 Miles: 13.04

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

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Tue, Apr 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.00	3.00	0.00	13.65

Fast Running Friend Workout - 2019-04-30 10:39:48
Workout Totals: Distance13.650Time1:39:14.00Pace7:16.19
Total of about 13. Did a 3 mile tempo down the canyon with Chris, Joseph, and Jacob. We went through the first mile in 5:34. Then Joseph started struggling. We slowed down, but he was still struggling. So I told him to slow down to 6:00 and coast to the finish, but instead he slowed down to 6:20 and stopped at 2 miles. We went ahead. Our second mile was 5:46. After that Chris sped up and ran 5:20, 5:25 for 2 more. Jacob and I ran another 5:40 finishing in 17:00.9, which is Jacob's PR by 5 seconds on that course. It also was my fastest time of the year, and a course PR as a father of 11!
Leg 1:Distance0.980Time7:55.80Pace8:05.51
Warm-up with Joseph, Jacob, William, Stephen and Chris.
Leg 2:Distance3.000Time17:00.90Pace5:40.30
Tempo run down the canyon with Jacob - part with Chris and Joseph.
Leg 3:Distance2.670Time23:27.50Pace8:47.15
Cool-down with Jacob.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance6.000Time43:03.70Pace7:10.62
Alone.

Neon Crocs 2 Miles: 13.65

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

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Wed, May 01, 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 - 2019-05-01 09:27:23
Workout Totals: Distance13.000Time1:42:14.60Pace7:51.89
Total of 13. Did a mile pickup with Bonnie down the canyon in 5:53.
Leg 1:Distance6.000Time47:41.40Pace7:56.90
With Jacob.
Leg 2:Distance6.000Time46:41.00Pace7:46.83
With Joseph and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time25:08.50Pace8:14.59 Cumilative:Distance3.050Time25:08.50Pace8:14.59
Split 2:Distance1.000Time5:53.90Pace5:53.90 Cumilative:Distance4.050Time31:02.40Pace7:39.85
With Bonnie.
Split 3:Distance1.950Time15:38.60Pace8:01.33 Cumilative:Distance6.000Time46:41.00Pace7:46.83

Leg 3:Distance1.000Time7:52.20Pace7:52.20
With Matthew.

Neon Crocs 2 Miles: 13.00

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

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Thu, May 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	3.00	0.00	13.15

Fast Running Friend Workout - 2019-05-02 08:35:10
Workout Totals: Distance13.150Time1:36:29.90Pace7:20.30
Total of 13+. Joseph's redemption run - 3 miles down the canyon. I paced him, while Jacob paced William. William had a 75 second head start. Joseph and I went through the first mile in 5:36, then the next quarter in 83. So far so good. Then he started struggling, but seeing William in front slowed down only to 5:50 instead of a complete disaster. 11:22 at 2 miles - 5:46 for the second. By that time we were 3 seconds behind William. Smelling blood in front, Joseph upped the effort. Not wanting to be devoured immediately on the spot William upped the effort as well. This rebooted Joseph and got him back on pace. He started running 85-86 quarters, kicked in 79 and ended up with the last mile in 5:36 and 16:58.5 for the 3 miles beating Jacob's record and getting a 16 second PR for himself as well. William ran 18:38 (6:09, 6:25,6:04).
Leg 1:Distance0.480Time4:10.30Pace8:41.46
Warm-up with Joseph, Jacob, William and Stephen.
Leg 2:Distance3.000Time16:58.50Pace5:39.50
3 miles down the canyon with Joseph.
Leg 3:Distance2.670Time22:45.10Pace8:31.27
Back to the car with Joseph, Jacob, and William.
Leg 4:Distance1.000Time7:56.50Pace7:56.50
With Matthew.
Leg 5:Distance6.000Time44:39.50Pace7:26.58
First 1.5 with Jenny, the rest alone.

Neon Crocs 2 Miles: 13.15

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

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Fri, May 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.03	0.00	1.00	0.00	15.03

Fast Running Friend Workout - 2019-05-03 07:53:23
Workout Totals: Distance15.030Time1:58:14.10Pace7:52.00
Total of 15. Ran with Collin Gill + the kids.
Leg 1:Distance8.030Time1:04:02.00Pace7:58.46
With Colin Gill, part with Jacob (first 6), and William (he did 4 turning around earlier).
Leg 2:Distance6.000Time46:31.90Pace7:45.32
With Joseph and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:26.60Pace8:00.85 Cumilative:Distance3.050Time24:26.60Pace8:00.85
Split 2:Distance1.000Time5:52.60Pace5:52.60 Cumilative:Distance4.050Time30:19.20Pace7:29.19
Mile down the canyon with Bonnie.
Split 3:Distance1.950Time16:12.70Pace8:18.82 Cumilative:Distance6.000Time46:31.90Pace7:45.32

Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

Neon Crocs 2 Miles: 15.03

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

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Sat, May 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.88	0.00	5.50	0.00	19.38

Fast Running Friend Workout - 2019-05-04 07:50:17
Workout Totals: Distance19.376Time2:21:07.10Pace7:16.99
Total of 19 miles. First did 10 with Chad (Joseph and Jacob did 9.5) including 5 down the canyon in 28:31 (5:53, 5:50, 5:40, 5:40, 5:28). The plan was 5:55, 5:50, 5:45, 5:40, 5:35. Joseph did the first 3 in 17:23. Jacob did the last 3 starting 1 second behind, so he got 16:47, which is his new course PR. Joseph's last quarter was 81, so we took a break after that in 88, but then got back to pace. Jacob found 77 in the last quarter, which gave us 5:28 for the last mile. Then I took Julia to the track while we were getting the oil changed in the van. She ran 1 mile in 6:43, and then 2x400 with full rest in 89 high. Then later I took Matthew, Jenny, and Stephen to the canyon. First we ran 3 with Matthew - then Sarah picked up Matthew, Jenny and Stephen ran home, and I ran back to the car.
Leg 1:Distance2.480Time20:14.90Pace8:09.88
Warm-up with Joseph, Jacob, and Chad.
Leg 2:Distance5.000Time28:31.30Pace5:42.26
Tempo down the canyon with Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.670Time21:55.70Pace8:12.77
Cool-down with Joseph, Jacob, and Chad.
Leg 4:Distance0.650Time5:48.50Pace8:56.15
Warm-up with Julia.
Leg 5:Distance1.000Time6:43.90Pace6:43.90
1 mile on the track with Julia.
Leg 6:Distance0.248Time1:29.80Pace6:02.10
400 with Julia.
Leg 7:Distance0.248Time1:29.90Pace6:02.50
400 with Julia.
Leg 8:Distance0.900Time8:11.70Pace9:06.33
Cool-down with Julia.
Leg 9:Distance0.130Time1:05.40Pace8:23.08
Warm-up with Matthew, Jenny and Stephen.
Leg 10:Distance3.000Time23:25.10Pace7:48.37
With Matthew, Jenny, and Stephen.
Leg 11:Distance3.050Time22:10.90Pace7:16.36
Alone.
Leg 12:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 2 Miles: 19.38

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
73.75	0.00	13.50	0.00	87.25

Neon Crocs 2 Miles: 87.25

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

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