Breaking the Wall

Week starting May 02, 2021

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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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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
67.33	0.00	2.00	0.87	70.20

Brown Crocs 4 Miles: 70.20

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

Sun, May 02, 2021

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. Fast Sunday.

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

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Mon, May 03, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.82	0.00	0.00	0.25	12.07

Fast Running Friend Workout - 2021-05-03 08:46:21
Workout Totals: Distance12.066Time1:39:46.90Pace8:16.18
Total of 12. The boys did a 200 meter time trial. Results: Jacob 28.7 Joseph 29.9 William 32.9 Matthew 35.1 Stephen 35.5 Julia did 2x400 89.0, 87.8
Leg 1: Distance1.000Time7:29.00Pace7:29.00ZoneEasy Miles
Leg 2: Distance1.810Time14:52.40Pace8:13.04ZoneEasy Miles
Leg 3: Distance0.000Time0:02.50Pace0:00.00ZoneEasy Miles
Leg 4: Distance0.070Time0:29.90Pace7:07.14
Timing Joseph and Jacob.
Split 1:Distance0.070Time0:28.70Pace6:50.00ZoneEasy Miles Cumilative:Distance0.070Time0:28.70Pace6:50.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.070Time0:29.90Pace7:07.14

Leg 5: Distance0.125Time0:58.90Pace7:51.20ZoneEasy Miles
A jog.
Leg 6: Distance0.070Time0:32.90Pace7:50.00ZoneEasy Miles
Timing William.
Leg 7: Distance0.125Time1:04.20Pace8:33.60ZoneEasy Miles
A jog.
Leg 8: Distance0.070Time0:35.50Pace8:27.14
Split 1:Distance0.070Time0:35.10Pace8:21.43ZoneEasy Miles Cumilative:Distance0.070Time0:35.10Pace8:21.43
Split 2:Distance0.000Time0:00.40Pace0:00.00ZoneEasy Miles Cumilative:Distance0.070Time0:35.50Pace8:27.14

Leg 9: Distance1.500Time13:27.60Pace8:58.40ZoneEasy Miles
More distance with the kids.
Leg 10: Distance0.240Time1:44.00Pace7:13.33ZoneEasy Miles
Some distance while waiting.
Leg 11: Distance3.000Time23:54.70Pace7:58.23ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 12: Distance1.000Time7:27.70Pace7:27.70ZoneEasy Miles
Alone.
Leg 13: Distance1.060Time9:33.30Pace9:00.85ZoneEasy Miles
Warm-up with Julia.
Leg 14: Distance0.248Time1:29.00Pace5:58.87
Split 1:Distance0.248Time1:29.00Pace5:58.87ZoneVO2 Max Miles Cumilative:Distance0.248Time1:29.00Pace5:58.87
Julia's 400.

Leg 15: Distance0.500Time5:01.40Pace10:02.80ZoneEasy Miles
Recovery.
Leg 16: Distance0.248Time1:27.80Pace5:54.03ZoneEasy Miles
Another 400.
Leg 17: Distance1.000Time9:38.60Pace9:38.60ZoneEasy Miles
Back to the house.

Brown Crocs 4 Miles: 12.07

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

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Tue, May 04, 2021

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

Fast Running Friend Workout - 2021-05-04 08:50:52
Workout Totals: Distance12.000Time1:32:59.90Pace7:44.99
Easy runs, usual distances, Benjamin did 2x3 down the canyon 14:51, 14:39.
Leg 1: Distance5.000Time39:38.90Pace7:55.78ZoneEasy Miles
With William.
Leg 2: Distance3.000Time21:58.60Pace7:19.53ZoneEasy Miles
Alone.
Leg 3: Distance4.000Time31:22.40Pace7:50.60ZoneEasy Miles
With Stephen and Matthew.

Brown Crocs 4 Miles: 12.00

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

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Wed, May 05, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.48	0.00	0.00	0.62	12.10

Fast Running Friend Workout - 2021-05-05 08:39:10
Workout Totals: Distance12.103Time1:34:45.70Pace7:49.78
12 total. 300 meter time trials. Results: Jacob 45.0 Joseph 46.2 William 52.9 Matthew 55.7 Stephen 56.8 I paced William, then Stephen and Matthew. Benjamin did his usual mile pickup. Usual distances.
Leg 1: Distance1.000Time7:20.20Pace7:20.20ZoneEasy Miles
Alone.
Leg 2: Distance1.810Time15:31.20Pace8:34.48
Warm-up + strides with the boys.
Split 1:Distance1.000Time8:08.90Pace8:08.90ZoneEasy Miles Cumilative:Distance1.000Time8:08.90Pace8:08.90
Split 2:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles Cumilative:Distance1.062Time8:27.10Pace7:57.50
Split 3:Distance0.187Time1:51.00Pace9:53.58ZoneEasy Miles Cumilative:Distance1.249Time10:18.10Pace8:14.88
Split 4:Distance0.062Time0:18.20Pace4:53.55ZoneVO2 Max Miles Cumilative:Distance1.311Time10:36.30Pace8:05.35
Split 5:Distance0.187Time2:04.20Pace11:04.17ZoneEasy Miles Cumilative:Distance1.498Time12:40.50Pace8:27.68
Split 6:Distance0.062Time0:18.00Pace4:50.32ZoneVO2 Max Miles Cumilative:Distance1.560Time12:58.50Pace8:19.04
Split 7:Distance0.250Time2:32.70Pace10:10.80ZoneEasy Miles Cumilative:Distance1.810Time15:31.20Pace8:34.48

Leg 3: Distance0.100Time0:46.20Pace7:42.00
Timing Joseph and Jacob.
Split 1:Distance0.100Time0:45.00Pace7:30.00ZoneEasy Miles Cumilative:Distance0.100Time0:45.00Pace7:30.00
Split 2:Distance0.000Time0:01.20Pace0:00.00ZoneEasy Miles Cumilative:Distance0.100Time0:46.20Pace7:42.00

Leg 4: Distance0.186Time0:52.90Pace4:44.41ZoneVO2 Max Miles
With William.
Leg 5: Distance1.000Time8:46.30Pace8:46.30ZoneEasy Miles
Back to the house to get Stephen and Matthew.
Leg 6: Distance1.312Time10:41.40Pace8:08.87
Warm-up with Stephen and Matthew.
Split 1:Distance1.000Time8:07.20Pace8:07.20ZoneEasy Miles Cumilative:Distance1.000Time8:07.20Pace8:07.20
Split 2:Distance0.062Time0:20.60Pace5:32.26ZoneVO2 Max Miles Cumilative:Distance1.062Time8:27.80Pace7:58.15
Split 3:Distance0.250Time2:13.60Pace8:54.40ZoneEasy Miles Cumilative:Distance1.312Time10:41.40Pace8:08.87

Leg 7: Distance0.195Time0:56.80Pace4:51.28
200 with Stephen and Matthew.
Split 1:Distance0.186Time0:55.70Pace4:59.46ZoneVO2 Max Miles Cumilative:Distance0.186Time0:55.70Pace4:59.46
Split 2:Distance0.009Time0:01.10Pace2:02.22ZoneEasy Miles Cumilative:Distance0.195Time0:56.80Pace4:51.28

Leg 8: Distance2.500Time19:52.30Pace7:56.92ZoneEasy Miles
More distance with Joseph and Jacob.
Leg 9: Distance4.000Time29:58.40Pace7:29.60ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.10

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

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Thu, May 06, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2021-05-06 08:47:47
Workout Totals: Distance8.000Time1:00:47.30Pace7:35.91
Total of 12. Easy pace except for a pickup down the canyon in 5:57 with Joseph and Jacob.
Leg 1: Distance8.000Time1:00:47.30Pace7:35.91
With Joseph and Jacob. Benjamin ran with us except for the pickup, which he did at his pace in sub-5:00.
Split 1:Distance4.480Time33:11.10Pace7:24.44ZoneEasy Miles Cumilative:Distance4.480Time33:11.10Pace7:24.44
Split 2:Distance1.000Time5:57.30Pace5:57.30ZoneThreshold Miles Cumilative:Distance5.480Time39:08.40Pace7:08.54
Split 3:Distance2.520Time21:38.90Pace8:35.44ZoneEasy Miles Cumilative:Distance8.000Time1:00:47.30Pace7:35.91

Fast Running Friend Workout - 2021-05-06 17:27:27
Workout Totals: Distance4.000Time29:10.50Pace7:17.62

Leg 1: Distance4.000Time29:10.50Pace7:17.62ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.00

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

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Fri, May 07, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.00	0.00	10.00

Fast Running Friend Workout - 2021-05-07 08:29:28
Workout Totals: Distance10.000Time1:15:23.40Pace7:32.34
Total of 10. Did a mile pickup down the canyon with Jacob. I had 5:44, he got 5:33 thanks to the last quarter in 75. Benjamin tapered for the race tomorrow - total of 8 miles. We drove to Umatilla, OR and ran some on the road.
Leg 1: Distance1.000Time7:17.40Pace7:17.40ZoneEasy Miles
Alone.
Leg 2: Distance7.000Time52:15.90Pace7:27.99
With Jacob, part with Stephen and William.
Split 1:Distance5.770Time44:38.80Pace7:44.26ZoneEasy Miles Cumilative:Distance5.770Time44:38.80Pace7:44.26
Split 2:Distance1.000Time5:44.60Pace5:44.60ZoneThreshold Miles Cumilative:Distance6.770Time50:23.40Pace7:26.59
Split 3:Distance0.230Time1:52.50Pace8:09.13ZoneEasy Miles Cumilative:Distance7.000Time52:15.90Pace7:27.99

Leg 3: Distance2.000Time15:50.10Pace7:55.05ZoneEasy Miles
With Benjamin on the road.

Brown Crocs 4 Miles: 10.00

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

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Sat, May 08, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.03	0.00	0.00	0.00	12.03

Fast Running Friend Workout - 2021-05-08 10:17:36
Workout Totals: Distance12.028Time1:29:13.50Pace7:25.09
Ran easy 12 in Umatilla, OR. Benjamin did 5 with me. Joseph and Jacob did 8 with 2 down the canyon at 6:00 pace, William ran 6 with 1 mile at 6:00. Easy 5 for Stephen and Matthew. In the afternoon Benjamin and I drove to Portland where Benjamin ran 5000 in the Portland Twilight meet. His time was 14:47.62 - he reached his goal of breaking 15:00 in Crocs. Official splits: 34.956 1:44.836(1:09.881) 2:53.621(1:08.785) 4:03.783(1:10.162) 5:13.949(1:10.166) 6:24.620(1:10.671) 7:34.998(1:10.379) 8:45.866(1:10.868) 9:59.216(1:13.350) 11:12.054(1:12.838) 12:25.079(1:13.026) 13:38.873(1:13.794) 14:47.612(1:08.740) Official timing company finish photo: Video of the race, excuse my poor camera skills: Very nice kick in the last 200 passing Jackson Lyle from Gonzaga right before the finish line and achieving the benchmark of Croc-lapping somebody who ran 16:02 (Ryan Jones). If Ryan had kicked a little harder, this would have given Benjamin the distinction of having Croc-lapped a sub-16:00. This was his first sea-level race since 2019, and first sea-level track race since 2017. Just from watching the video, I can see opportunities for improvement. Up to 3000 he is running at the front of the 14:35-14:40 pack pushing the pace on occasion. Then he gets to 3000, sees 8:45 split, which to him means two things: a) He is in a lion's den, and b) 75s to the finish will give him his goal of sub-15:00. So he takes the foot off the gas, and loses contact with the pack. After a lap in 73 he realizes he is stronger than he thinks, and starts working to catch up to the pack that he just let go. But now he is alone and he has to speed up to something from 73 instead of continuing to coast at 71 with the front of the pack. He finds a 72 and catches the tail end of the pack around 3800, but now he lost two laps for nothing. With the same effort he could have gotten to 3800 in 11:08 instead of 11:12, and now with 3 laps to go he has the pack and the momentum. Then of course, there is training your legs to not be afraid of sea-level appropriate turnover. Not sure how much more this will bring. Of course, some will point out that a certain amount of improvement can be made by trading Crocs for carbon plate shoes. I know from my tests that Crocs are equal to regular racing flats - at least for me and Benjamin. So carbon plate shoes will give him maybe 20 seconds. Well, then he would be just another 14:27 5 K runner in carbon plate shoes. I'd take 14:47 in Crocs over that any day :-) This is not to say that at some point it would not make sense to start alternating. But not yet, I think.
Leg 1: Distance2.013Time14:30.90Pace7:12.64ZoneEasy Miles
Alone.
Leg 2: Distance5.004Time38:48.00Pace7:45.23ZoneEasy Miles
With Benjamin.
Leg 3: Distance5.011Time35:54.60Pace7:09.97ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.03

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
67.33	0.00	2.00	0.87	70.20

Brown Crocs 4 Miles: 70.20

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

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