Breaking the Wall

Week starting May 03, 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:	40.31	Year:	3073.12
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
75.79	0.25	0.12	6.37	82.53

Neon Crocs 3 Miles: 82.54

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

Sun, May 03, 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. Fast Sunday.

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

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Mon, May 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.25	0.00	0.50	12.35

Fast Running Friend Workout - 2020-05-04 08:23:24
Workout Totals: Distance12.348Time1:39:24.10Pace8:03.00
Total of about 12, did 4x200 with William, Joseph, and Benjamin. Stephen and Matthew did the first one. Sarah ran 1:39.4 in the 400, and Mary did 1:48.5. Otherwise easy runs.
Leg 1:Distance9.000Time1:09:22.20Pace7:42.47
With Benjamin.
Leg 2:Distance0.930Time9:29.90Pace10:12.80
To the track with the kids and Sarah.
Leg 3:Distance0.992Time8:04.30Pace8:08.21
4x200 workout with William - Jacob, and Benjamin helped. Stephen and Matthew did the first interval.
Split 1:Distance0.124Time0:36.90Pace4:57.58 Cumilative:Distance0.124Time0:36.90Pace4:57.58
Split 2:Distance0.124Time1:17.20Pace10:22.58 Cumilative:Distance0.248Time1:54.10Pace7:40.08
Split 3:Distance0.124Time0:34.80Pace4:40.65 Cumilative:Distance0.372Time2:28.90Pace6:40.27
Split 4:Distance0.124Time1:27.60Pace11:46.45 Cumilative:Distance0.496Time3:56.50Pace7:56.81
Split 5:Distance0.124Time0:35.10Pace4:43.06 Cumilative:Distance0.620Time4:31.60Pace7:18.06
Split 6:Distance0.124Time1:33.70Pace12:35.65 Cumilative:Distance0.744Time6:05.30Pace8:10.99
Split 7:Distance0.124Time0:36.00Pace4:50.32 Cumilative:Distance0.868Time6:41.30Pace7:42.33
Split 8:Distance0.124Time1:23.00Pace11:09.35 Cumilative:Distance0.992Time8:04.30Pace8:08.21

Leg 4:Distance0.248Time1:39.40Pace6:40.81
Sarah's 400.
Leg 5:Distance0.248Time1:48.50Pace7:17.50
Mary's 400.
Leg 6:Distance0.930Time8:59.80Pace9:40.43
Back to the house.

Neon Crocs 3 Miles: 12.35

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

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Tue, May 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.05	0.00	0.00	0.00	14.05

Fast Running Friend Workout - 2020-05-05 17:17:35
Workout Totals: Distance14.054Time1:51:32.10Pace7:56.17
Total of 14 in random runs, took Sarah to the canyon late at night, provided security. She did 8:01 down the canyon in the dark.
Leg 1:Distance2.054Time16:28.00Pace8:01.01
With Benjamin and Matthew.
Split 1:Distance0.930Time7:58.90Pace8:34.95 Cumilative:Distance0.930Time7:58.90Pace8:34.95
Split 2:Distance0.124Time0:37.90Pace5:05.65 Cumilative:Distance1.054Time8:36.80Pace8:10.32
Split 3:Distance1.000Time7:51.20Pace7:51.20 Cumilative:Distance2.054Time16:28.00Pace8:01.01

Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Stephen.
Leg 3:Distance3.000Time24:00.10Pace8:00.03
With Benjamin.
Leg 4:Distance5.000Time36:46.60Pace7:21.32
Alone.
Leg 5:Distance1.000Time8:01.80Pace8:01.80
With Sarah.
Leg 6:Distance1.000Time10:20.60Pace10:20.60
With Sarah.

Neon Crocs 3 Miles: 14.05

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

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Wed, May 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.63	0.00	0.00	0.12	12.75

Fast Running Friend Workout - 2020-05-06 10:57:26
Workout Totals: Distance12.754Time1:44:59.50Pace8:13.92
Canyon run with the family, pushed the stroller in the morning, total of about 10.75, then 2 more at night with Matthew and Benjamin. Mary ran a down the canyon mile PR - 8:15, splits 4:16, 3:59.
Leg 1:Distance0.980Time9:46.90Pace9:58.88
Bella and Mary in the stroller, the rest of the gang running.
Leg 2:Distance0.750Time6:42.20Pace8:56.27
Mary out of the stroller, Bella for the first part.
Split 1:Distance0.190Time1:48.00Pace9:28.42 Cumilative:Distance0.190Time1:48.00Pace9:28.42
Split 2:Distance0.560Time4:54.20Pace8:45.36 Cumilative:Distance0.750Time6:42.20Pace8:56.27

Leg 3:Distance0.500Time3:58.10Pace7:56.20
Mary back in the stroller.
Leg 4:Distance1.000Time8:15.40Pace8:15.40
Mary's mile down the canyon record.
Leg 5:Distance0.250Time2:15.60Pace9:02.40
Bella out of the stroller earning her treats, Mary back in the stroller.
Leg 6:Distance2.520Time19:36.40Pace7:46.83
Mary and Bella back in the stroller, now all the way to the house.
Leg 7:Distance4.700Time37:27.30Pace7:58.15
Back to the car with Benjamin.
Leg 8:Distance2.054Time16:57.60Pace8:15.42
With Benjamin and Matthew.
Split 1:Distance0.930Time8:13.70Pace8:50.86 Cumilative:Distance0.930Time8:13.70Pace8:50.86
Split 2:Distance0.124Time0:40.80Pace5:29.03 Cumilative:Distance1.054Time8:54.50Pace8:27.12
Split 3:Distance1.000Time8:03.10Pace8:03.10 Cumilative:Distance2.054Time16:57.60Pace8:15.42

Neon Crocs 3 Miles: 12.75

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

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Thu, May 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.48	0.00	0.00	2.50	12.98

Fast Running Friend Workout - 2020-05-07 08:51:50
Workout Totals: Distance12.979Time1:40:57.30Pace7:46.70
Benjamin did 2x1 mile with the 0.75 warmup at 5:36 pace, and then the last 0.25 trying to break 60. In the first one he got 60, in the second, 59. I did it with him and also kicked, but much slower, in the first one 77, and in the second 75. Then ran with the kids in the evening to the track and back.
Leg 1:Distance1.970Time16:13.20Pace8:14.01
Warm-up with Benjamin.
Leg 2:Distance1.500Time5:28.80Pace3:39.20
Mile interval.
Split 1:Distance0.750Time4:11.80Pace5:35.73 Cumilative:Distance0.750Time4:11.80Pace5:35.73
Split 2:Distance0.750Time1:17.00Pace1:42.67 Cumilative:Distance1.500Time5:28.80Pace3:39.20

Leg 3:Distance1.250Time11:57.70Pace9:34.16
Recovery.
Leg 4:Distance1.000Time5:28.90Pace5:28.90
Mile interval.
Split 1:Distance0.750Time4:13.90Pace5:38.53 Cumilative:Distance0.750Time4:13.90Pace5:38.53
Split 2:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance1.000Time5:28.90Pace5:28.90

Leg 5:Distance1.150Time9:43.10Pace8:27.04
Jogging.
Leg 6:Distance3.000Time25:38.60Pace8:32.87
More distance.
Leg 7:Distance0.930Time8:40.10Pace9:19.25
To the track with the gang.
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.124Time0:37.60Pace5:03.23
Pacing Matthew in a 200 pickup.
Leg 10:Distance0.125Time1:11.10Pace9:28.80
A bit of a jog.
Leg 11:Distance1.000Time8:00.40Pace8:00.40
More distance on the track with the gang.
Leg 12:Distance0.930Time7:57.80Pace8:33.76
Back to the house.

Neon Crocs 3 Miles: 12.98

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

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Fri, May 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.73	0.00	0.12	0.50	14.35

Fast Running Friend Workout - 2020-05-08 09:51:58
Workout Totals: Distance14.351Time1:58:57.60Pace8:17.36
William did 4x200, total of around 14 for me, otherwise I think usual distances for everybody. Sarah ran 44.3 for 200 meters.
Leg 1:Distance0.250Time2:43.40Pace10:53.60
With Bella.
Leg 2:Distance0.930Time8:31.30Pace9:09.78
To the track with the family.
Leg 3:Distance0.992Time8:19.10Pace8:23.12
Workout with William - 4x200. Matthew ran the first one, Stephen the first and the third.
Split 1:Distance0.124Time0:37.70Pace5:04.03 Cumilative:Distance0.124Time0:37.70Pace5:04.03
Split 2:Distance0.124Time1:10.80Pace9:30.97 Cumilative:Distance0.248Time1:48.50Pace7:17.50
Split 3:Distance0.124Time0:35.40Pace4:45.48 Cumilative:Distance0.372Time2:23.90Pace6:26.83
Split 4:Distance0.124Time1:22.80Pace11:07.74 Cumilative:Distance0.496Time3:46.70Pace7:37.06
Split 5:Distance0.124Time0:35.20Pace4:43.87 Cumilative:Distance0.620Time4:21.90Pace7:02.42
Split 6:Distance0.124Time1:43.90Pace13:57.90 Cumilative:Distance0.744Time6:05.80Pace8:11.67
Split 7:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.868Time6:40.50Pace7:41.41
Split 8:Distance0.124Time1:38.60Pace13:15.16 Cumilative:Distance0.992Time8:19.10Pace8:23.12

Leg 4:Distance0.124Time0:44.30Pace5:57.26
Sarah's 200 with some pacers.
Leg 5:Distance1.125Time8:23.40Pace7:27.47
Around the track with the boys.
Leg 6:Distance0.930Time8:30.30Pace9:08.71
Back to the house.
Leg 7:Distance8.000Time1:03:59.50Pace7:59.94
With Benjamin.
Leg 8:Distance1.000Time8:02.20Pace8:02.20
With Sarah down the canyon.
Leg 9:Distance1.000Time9:44.10Pace9:44.10
With Sarah back up the canyon.

Neon Crocs 3 Miles: 14.35

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

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Sat, May 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.30	0.00	0.00	2.75	16.05

Fast Running Friend Workout - 2020-05-09 09:57:28
Workout Totals: Distance16.050Time2:05:46.50Pace7:50.19
Total of about 16. Benjamin was still feeling sore from Thursday, so we decided to just have him pace Joseph. Jacob's foot was still hurting, so he was on reduced mileage - only 5. Joseph tried to do the three mile fartlek workout. He was OK in the first interval (3:21), then probably jogged way to quick for the recovery, and it mentally knocked him out for the second, on which he basically gave up and ran 3;29. At that point, I stopped him for a discussion. Afterwards, we decided to make the best of the situation, and see if he could finish the workout with the help of a long rest. He was able to hit the last 2 intervals on pace (target 5:20 per mile). I ran that part as a steady tempo, 1.5 miles in 8:27. Otherwise, easy runs and usual distances, except for Matthew running 6:39 for the mile on the track.
Leg 1:Distance2.980Time24:18.00Pace8:09.26
Warm up with Benjamin and Joseph.
Leg 2:Distance1.500Time8:57.80Pace5:58.53
2x0.625 with Benjamin and Joseph.
Split 1:Distance0.625Time3:21.70Pace5:22.72 Cumilative:Distance0.625Time3:21.70Pace5:22.72
Split 2:Distance0.125Time0:52.90Pace7:03.20 Cumilative:Distance0.750Time4:14.60Pace5:39.47
Split 3:Distance0.625Time3:29.70Pace5:35.52 Cumilative:Distance1.375Time7:44.30Pace5:37.67
Split 4:Distance0.125Time1:13.50Pace9:48.00 Cumilative:Distance1.500Time8:57.80Pace5:58.53

Leg 3:Distance1.500Time8:27.50Pace5:38.33
Now 1.5 at my own pace.
Leg 4:Distance2.020Time15:54.10Pace7:52.33
To the house with Benjamin and Joseph.
Leg 5:Distance5.000Time41:33.00Pace8:18.60
With Benjamin back to the car.
Leg 6:Distance1.050Time10:31.00Pace10:00.95
With Matthew and Mary to the track.
Leg 7:Distance1.000Time6:39.50Pace6:39.50
With Matthew.
Leg 8:Distance1.000Time9:25.60Pace9:25.60
Back to the house with Matthew and Mary.

Neon Crocs 3 Miles: 16.05

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
75.79	0.25	0.12	6.37	82.53

Neon Crocs 3 Miles: 82.54

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

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