Breaking the Wall

Week starting May 06, 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:

Click to donate

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
78.15	0.00	7.00	1.75	86.90

Brown Crocs 1 Miles: 86.90

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

Sun, May 06, 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, May 07, 2018

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

Fast Running Friend Workout - 2018-05-07 08:33:19
Workout Totals: Distance13.000Time1:41:45.40Pace7:49.65
Usual runs, usual distances for the kids. Bonnie ran 4 miles on the out and back course in 31:50.
Leg 1:Distance8.000Time1:01:25.00Pace7:40.62
With Jenny.
Leg 2:Distance1.000Time8:29.70Pace8:29.70
With Matthew.
Leg 3:Distance4.000Time31:50.70Pace7:57.68
With Jacob, William, and Bonnie - Joseph ran ahead.

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, May 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.50	13.50

Fast Running Friend Workout - 2018-05-08 08:51:12
Workout Totals: Distance13.500Time1:46:22.00Pace7:52.74
Time trials today. Jenny ran an 800 PR in 2:46.9 (41,42, 42, 41). William raced her and lost dropping out with 50 meters to go - but he was already severely behind. I told him he could not just end the day on that note and needed to redeem himself, so he did another try and ran 2:52.9 with even splits. Stephen tried to get a 400 PR, but missed it by 0.2 running 82.8 splitting 42,40. I think the wind today was more unfriendly than it appeared. Jacob helped me pace everything except Stephen's 400. Steve Ashbaker helped with William's redemption run as well. Then we ran a few more miles, and I ran with Jenny and Matthew in the evening.
Leg 1:Distance1.050Time8:54.40Pace8:28.95
Warm-up with the gang.
Leg 2:Distance0.496Time2:46.90Pace5:36.49
Pacing Jenny in the 800.
Split 1:Distance0.496Time2:46.90Pace5:36.49 Cumilative:Distance0.496Time2:46.90Pace5:36.49
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.496Time2:46.90Pace5:36.49

Leg 3:Distance0.248Time1:22.80Pace5:33.87
400 with Stephen.
Leg 4:Distance0.750Time6:31.40Pace8:41.87
A jog waiting for William to recover from his fiasco.
Leg 5:Distance0.496Time2:52.90Pace5:48.59
800 - William's attempt at redemption.
Leg 6:Distance1.250Time11:17.80Pace9:02.24
Cool-down.
Leg 7:Distance1.000Time8:08.10Pace8:08.10
With Steve Ashbaker.
Leg 8:Distance2.200Time17:26.80Pace7:55.82
With Joseph, Jacob, Stephen and Steve Ashbaker taking Bonnie to school.
Leg 9:Distance2.010Time16:08.30Pace8:01.74
First half with Steve, the rest alone.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew and Jenny.
Leg 11:Distance3.000Time22:54.30Pace7:38.10
With Jenny.

Brown Crocs 1 Miles: 13.50

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

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Wed, May 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	3.00	1.25	16.75

Fast Running Friend Workout - 2018-05-09 08:42:33
Workout Totals: Distance16.750Time2:04:55.70Pace7:27.50
Did 5x0.25 down the canyon (74.3, 76.4, 73.2, 72.0, 71.3), then ran a 3 mile tempo in 16:54.5 (5:30, 5:45, 5:39). The first mile in 5:30 felt easy, but then the legs felt tired and I had to push hard to keep the pace. Not sure if it was fatigue or changing winds/weather getting warmer. Usual distances for the kids.
Leg 1:Distance0.980Time7:54.60Pace8:04.29
Warm-up - part with Joseph.
Leg 2:Distance2.550Time20:24.20Pace8:00.08
5x0.25 down the canyon workout.
Split 1:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.250Time1:14.30Pace4:57.20
Split 2:Distance0.190Time2:06.00Pace11:03.16 Cumilative:Distance0.440Time3:20.30Pace7:35.23
Split 3:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance0.690Time4:36.70Pace6:41.01
Split 4:Distance0.320Time3:19.00Pace10:21.88 Cumilative:Distance1.010Time7:55.70Pace7:50.99
Split 5:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance1.260Time9:08.90Pace7:15.63
Split 6:Distance0.270Time2:57.90Pace10:58.89 Cumilative:Distance1.530Time12:06.80Pace7:55.03
Split 7:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance1.780Time13:18.80Pace7:28.76
Split 8:Distance0.270Time3:00.00Pace11:06.67 Cumilative:Distance2.050Time16:18.80Pace7:57.46
Split 9:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance2.300Time17:30.10Pace7:36.57
Split 10:Distance0.250Time2:54.10Pace11:36.40 Cumilative:Distance2.550Time20:24.20Pace8:00.08

Leg 3:Distance5.020Time31:53.90Pace6:21.25
3 mile tempo down the canyon + cool down.
Split 1:Distance3.000Time16:54.50Pace5:38.17 Cumilative:Distance3.000Time16:54.50Pace5:38.17
Tempo.
Split 2:Distance2.020Time14:59.40Pace7:25.25 Cumilative:Distance5.020Time31:53.90Pace6:21.25

Leg 4:Distance1.000Time8:03.10Pace8:03.10
With Jenny and Matthew.
Leg 5:Distance2.200Time17:24.90Pace7:54.95
With Jacob, William, and Stephen.
Leg 6:Distance5.000Time39:15.00Pace7:51.00
With Jacob to get the car.

Brown Crocs 1 Miles: 16.75

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

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Thu, May 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.20	0.00	0.00	0.00	14.20

Fast Running Friend Workout - 2018-05-10 08:13:16
Workout Totals: Distance14.200Time1:51:22.90Pace7:50.63
Usual runs, usual distances, easy pace.
Leg 1:Distance7.000Time54:56.10Pace7:50.87
With Jenny.
Leg 2:Distance1.000Time8:30.20Pace8:30.20
With Joseph, Jacob, Stephen, and Matthew.
Leg 3:Distance2.200Time16:36.70Pace7:33.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance4.000Time31:19.90Pace7:49.98
With Jacob, William, and Bonnie. Joseph started with us, but ran ahead and finished in 28:51.

Brown Crocs 1 Miles: 14.20

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

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Fri, May 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.45	0.00	0.00	0.00	14.45

Fast Running Friend Workout - 2018-05-11 08:58:27
Workout Totals: Distance14.450Time1:52:13.60Pace7:45.99
Another day of easy runs, usual distances.
Leg 1:Distance8.000Time1:00:52.10Pace7:36.51
With Jenny.
Leg 2:Distance1.000Time7:54.90Pace7:54.90
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.200Time17:03.10Pace7:45.05
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 4:Distance0.250Time2:53.50Pace11:34.00
With Mary.
Leg 5:Distance3.000Time23:30.00Pace7:50.00
With Joseph, Jacob, and William.

Brown Crocs 1 Miles: 14.45

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

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Sat, May 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	4.00	0.00	15.00

Fast Running Friend Workout - 2018-05-12 08:27:52
Workout Totals: Distance15.000Time1:48:11.50Pace7:12.77
Total of 15. Jenny did 10, Jacob 8, Joseph 6 (tight back), William 6, Stephen 5, Julia 5, Matthew 1, Mary 0.25. Bonnie and Stephen got a record for 5 miles - 39:45. The course was uphill from the house to Canyon Glen Park with a small detour at the end to make it full 5 miles. I did 4 miles down the canyon in 22:59.8 (5:46, 5:49, 5:48, 5:36). There was a slight headwind in parts.
Leg 1:Distance1.980Time16:04.50Pace8:07.12
Warm-up with Jenny, most of it with Jacob.
Leg 2:Distance4.000Time22:59.80Pace5:44.95
Tempo run down the canyon alone.
Leg 3:Distance3.020Time21:31.80Pace7:07.75
Cool-down, a good portion of it brisk to catch up to Jacob, the rest with Jacob.
Leg 4:Distance1.000Time7:50.10Pace7:50.10
With Joseph, William, and Matthew.
Leg 5:Distance5.000Time39:45.30Pace7:57.06
With Joseph, William, Stephen, and Bonnie.

Brown Crocs 1 Miles: 15.00

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
78.15	0.00	7.00	1.75	86.90

Brown Crocs 1 Miles: 86.90

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

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