Breaking the Wall

Week starting Apr 29, 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:	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
73.11	0.00	7.99	0.78	81.88

Brown Crocs 1 Miles: 81.87

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

Sun, Apr 29, 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 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2018-04-30 10:19:48
Workout Totals: Distance12.200Time1:37:52.80Pace8:01.38
Easy runs, usual distances.
Leg 1:Distance5.000Time40:50.00Pace8:10.00
With Jenny.
Leg 2:Distance2.200Time16:38.20Pace7:33.73
With Joseph, Jacob and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:24.50Pace8:24.50
With Matthew.
Leg 4:Distance4.000Time32:00.10Pace8:00.02
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 12.20

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

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Tue, May 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.99	0.25	13.24

Fast Running Friend Workout - 2018-05-01 09:08:19
Workout Totals: Distance13.240Time1:44:34.00Pace7:53.87
Day of records today. Jenny ran a PR in the 400 - 76.1 (18,19,20,19). Stephen broke 3:00 in the 800 for the first time running 2:58.9 (45, 45, 45, 43). William improved his 800 by 3 seconds with 2:44.1 (40,41,42,41). I got my distance in, but it was in segments running with each kid - as usual, except the kids had it split in segments as well.
Leg 1:Distance1.050Time8:48.60Pace8:23.43
Warm-up.
Leg 2:Distance0.248Time1:16.10Pace5:06.85
Pacing Jenny in the 400 with Joseph and Jacob.
Leg 3:Distance0.250Time2:22.70Pace9:30.80
Recovery jog.
Leg 4:Distance0.496Time2:58.90Pace6:00.69
Pacing Stephen in the 800.
Leg 5:Distance0.250Time2:33.80Pace10:15.20
Recovery jog.
Leg 6:Distance0.496Time2:44.10Pace5:30.85
Pacing William in the 800 with the help of Joseph and Jacob.
Leg 7:Distance1.250Time10:58.80Pace8:47.04
Back to the house.
Leg 8:Distance3.000Time23:49.70Pace7:56.57
With Jenny.
Leg 9:Distance2.200Time16:19.70Pace7:25.32
With Jacob and William taking Bonnie to school.
Leg 10:Distance1.000Time8:17.10Pace8:17.10
With Matthew.
Leg 11:Distance2.000Time17:31.00Pace8:45.50
With Joseph.
Leg 12:Distance1.000Time6:53.50Pace6:53.50
Alone.

Brown Crocs 1 Miles: 13.24

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

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Wed, May 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.85	0.00	3.00	0.00	13.85

Fast Running Friend Workout - 2018-05-02 08:52:24
Workout Totals: Distance13.850Time1:45:09.40Pace7:35.55
Jacob and I did 3 miles down the canyon in 17:05.1 (5:40, 5:42, 5:43). This is Jacob's course PR by 10 seconds. When we were at 2 miles I thought we would be sub-17:00, but he struggled some in the last mile. Nevertheless, I was very happy to see him run 17:05. Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:12.40Pace8:22.45
Warm-up with Jacob and Jenny.
Leg 2:Distance3.000Time17:05.10Pace5:41.70
3 mile tempo with Jacob down the canyon.
Leg 3:Distance2.670Time22:42.70Pace8:30.37
Cool-down with Jacob.
Leg 4:Distance2.200Time17:08.10Pace7:47.32
With Joseph, and Stephen taking Bonnie to school.
Leg 5:Distance4.000Time31:58.30Pace7:59.57
I think this was with Joseph and William.
Leg 6:Distance1.000Time8:02.80Pace8:02.80
With Matthew.

Brown Crocs 1 Miles: 13.85

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

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Thu, May 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.86	0.00	0.00	0.53	13.39

Fast Running Friend Workout - 2018-05-03 09:20:45
Workout Totals: Distance13.383Time1:42:47.90Pace7:40.88
Did 200 with Joseph in 31.9, also did the last 0.155 uphill by the house in 50.0, otherwise usual easy runs for everybody.
Leg 1:Distance1.809Time15:11.50Pace8:23.87
Warm-up, strides.
Split 1:Distance1.000Time8:01.00Pace8:01.00 Cumilative:Distance1.000Time8:01.00Pace8:01.00
Split 2:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance1.062Time8:19.40Pace7:50.24
Split 3:Distance0.062Time0:42.40Pace11:23.87 Cumilative:Distance1.124Time9:01.80Pace8:02.03
Split 4:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.186Time9:19.70Pace7:51.92
Split 5:Distance0.062Time0:37.70Pace10:08.06 Cumilative:Distance1.248Time9:57.40Pace7:58.69
Split 6:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance1.310Time10:14.10Pace7:48.78
Split 7:Distance0.062Time0:48.00Pace12:54.19 Cumilative:Distance1.372Time11:02.10Pace8:02.58
Split 8:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance1.434Time11:19.20Pace7:53.64
Split 9:Distance0.375Time3:52.30Pace10:19.47 Cumilative:Distance1.809Time15:11.50Pace8:23.87

Leg 2:Distance0.124Time0:31.90Pace4:17.26
Joseph's 200.
Leg 3:Distance1.250Time9:55.00Pace7:56.00
Cool-down.
Leg 4:Distance2.200Time17:25.10Pace7:55.05
With Joseph, Jacob, and William taking Bonnie to school.
Leg 5:Distance1.000Time7:53.20Pace7:53.20
I think this was with Joseph and Jacob. Maybe William also.
Leg 6:Distance1.000Time7:58.00Pace7:58.00
With Matthew.
Leg 7:Distance6.000Time43:53.20Pace7:18.87
Alone - uphill kick at the end.
Split 1:Distance5.845Time43:03.20Pace7:21.95 Cumilative:Distance5.845Time43:03.20Pace7:21.95
Split 2:Distance0.155Time0:50.00Pace5:22.58 Cumilative:Distance6.000Time43:53.20Pace7:18.87

Brown Crocs 1 Miles: 13.38

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

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Fri, May 04, 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 - 2018-05-04 09:32:04
Workout Totals: Distance13.200Time1:38:54.80Pace7:29.61
Easy runs, usual distances for everybody, Jenny moved up to 8 miles.
Leg 1:Distance6.000Time45:38.10Pace7:36.35
With Jenny.
Leg 2:Distance2.200Time16:36.20Pace7:32.82
With Jenny, Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time7:49.10Pace7:49.10
With Matthew.
Leg 4:Distance4.000Time28:51.40Pace7:12.85
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 13.20

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

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Sat, May 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	0.00	16.00

Fast Running Friend Workout - 2018-05-05 08:53:04
Workout Totals: Distance16.000Time2:00:02.20Pace7:30.14
Did 2x2 down the canyon with Chad. The first one we ran together in 11:07.7 (5:35, 5:32). On the second, we started at around 5:32 pace for the first half mile, then Chad started struggling. I slowed it down for him, we went through the mile in 5:42. But he was still struggling. After 1.25 in 7:09 (87 quarter) he started falling back. I waited 200 meters, then it became clear he was not going to recover to 88s, so I decided to give it a push and ran the last 0.625 in 3:17 - so 11:10.2 (5:42, 5:28). Joseph and Jacob did 8, Stephen 5, William 6, Matthew 1, Jenny 10, Bonnie ran 5 with us uphill in 40:53.
Leg 1:Distance1.730Time14:34.90Pace8:25.72
Warm-up.
Leg 2:Distance5.000Time30:39.70Pace6:07.94
Workout with Chad.
Split 1:Distance2.000Time11:07.70Pace5:33.85 Cumilative:Distance2.000Time11:07.70Pace5:33.85
First interval.
Split 2:Distance1.000Time8:21.80Pace8:21.80 Cumilative:Distance3.000Time19:29.50Pace6:29.83
Recovery.
Split 3:Distance2.000Time11:10.20Pace5:35.10 Cumilative:Distance5.000Time30:39.70Pace6:07.94
Second interval.

Leg 3:Distance3.270Time26:09.70Pace8:00.03
Leg 4:Distance1.000Time7:44.50Pace7:44.50
With William and Matthew.
Leg 5:Distance5.000Time40:53.40Pace8:10.68
With William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 16.00

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
73.11	0.00	7.99	0.78	81.88

Brown Crocs 1 Miles: 81.87

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

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