Breaking the Wall

Week starting May 05, 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:	72.31	Year:	3105.12
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
69.20	0.00	5.00	2.68	76.88

Neon Crocs 2 Miles: 76.88

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

Sun, May 05, 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.

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

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Mon, May 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.65	0.00	1.00	0.00	13.65

Fast Running Friend Workout - 2019-05-06 08:07:14
Workout Totals: Distance13.650Time1:44:40.80Pace7:40.13
Total of almost 14. Paced Sarah through 1.5 down the canyon in 11:51. Paced Jenny through 1 mile down the canyon in 5:53.
Leg 1:Distance1.000Time7:50.00Pace7:50.00
With Matthew.
Leg 2:Distance0.730Time5:49.80Pace7:59.18
With Jacob, William, and Jenny.
Leg 3:Distance1.500Time11:51.00Pace7:54.00
With Jacob, William, Jenny, and Sarah.
Leg 4:Distance0.750Time6:30.50Pace8:40.67
With Jacob, William, and Jenny.
Leg 5:Distance1.000Time5:53.40Pace5:53.40
Mile pickup with Jenny. William and Jacob ran a bit ahead in the last quarter.
Leg 6:Distance2.670Time19:34.70Pace7:19.96
Alone.
Leg 7:Distance6.000Time47:11.40Pace7:51.90
With Joseph, part with Stephen.

Neon Crocs 2 Miles: 13.65

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

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Tue, May 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.25	0.00	1.00	1.75	12.00

Fast Running Friend Workout - 2019-05-07 08:18:45
Workout Totals: Distance12.000Time1:27:36.00Pace7:18.00
Did a workout with Joseph and Jacob - 2 down the canyon with 0.625 intervals and 0.125 recovery, last one just 0.5. Tried 5:20 pace today, it was too hard for them. Jacob was OK on the first 2 intervals (3:17, 3:22), then faded on the last 0.5 a bit and ran 2:43. Joseph gave up in the middle of the second interval and slowed down to 3:34, then ran the last 0.5 in 2:47. Then ran some distance with Jenny, and then decided to try a fast mile uphill to see how I would handle it. Was able to run 5:51. Ran with Matthew and Stephen in the evening, we got wet.
Leg 1:Distance0.980Time8:09.70Pace8:19.69
Warm-up.
Leg 2:Distance2.000Time11:16.90Pace5:38.45
Workout with Joseph and Jacob.
Split 1:Distance0.625Time3:17.10Pace5:15.36 Cumilative:Distance0.625Time3:17.10Pace5:15.36
Split 2:Distance0.125Time0:56.90Pace7:35.20 Cumilative:Distance0.750Time4:14.00Pace5:38.67
Split 3:Distance0.625Time3:22.50Pace5:24.00 Cumilative:Distance1.375Time7:36.50Pace5:32.00
Split 4:Distance0.125Time0:59.20Pace7:53.60 Cumilative:Distance1.500Time8:35.70Pace5:43.80
Split 5:Distance0.500Time2:41.20Pace5:22.40 Cumilative:Distance2.000Time11:16.90Pace5:38.45

Leg 3:Distance5.020Time37:35.20Pace7:29.24
Part with Jenny, part alone.
Split 1:Distance2.850Time22:00.50Pace7:43.33 Cumilative:Distance2.850Time22:00.50Pace7:43.33
Split 2:Distance1.000Time5:51.60Pace5:51.60 Cumilative:Distance3.850Time27:52.10Pace7:14.31
Split 3:Distance1.170Time9:43.10Pace8:18.38 Cumilative:Distance5.020Time37:35.20Pace7:29.24

Leg 4:Distance1.000Time7:25.30Pace7:25.30
With Matthew and Stephen.
Leg 5:Distance3.000Time23:08.90Pace7:42.97
With Stephen.

Neon Crocs 2 Miles: 12.00

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

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Wed, May 08, 2019

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 - 2019-05-08 10:18:06
Workout Totals: Distance12.000Time1:35:14.50Pace7:56.21
Total of 12. Matthew did 2 + 100 meters in 18.1 - I think this is a new PR for him. We paced Julia through the mile on the track in 5:56 on the track stopping and taking a 2 minute break as soon as she fell of pace. We had to stop 4 times.
Leg 1:Distance6.000Time47:46.90Pace7:57.82
I think this was with Jacob.
Leg 2:Distance1.020Time8:59.20Pace8:48.63
Warm-up with the kids to the track.
Leg 3:Distance1.000Time5:56.00Pace5:56.00
Paced Julia through the mile in segments.
Leg 4:Distance0.980Time9:18.10Pace9:29.49
Cool-down with the kids.
Leg 5:Distance3.000Time23:14.30Pace7:44.77
I think this was with Joseph.

Neon Crocs 2 Miles: 12.00

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

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Thu, May 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.15	0.00	2.00	0.00	13.15

Fast Running Friend Workout - 2019-05-09 08:20:42
Workout Totals: Distance13.150Time1:38:48.00Pace7:30.80
Total of 13. Paced Joseph through 2 miles down the canyon as he chased William who was paced by Jacob with 45 second head start. William got 11:57, Joseph 11:02. I decided to kick at the end to get my PR as a father of 11 and got 10:58. Usual distances for the kids, except Matthew decided to move to 2 miles a day.
Leg 1:Distance0.980Time7:47.10Pace7:56.63
Warm-up with the kids.
Leg 2:Distance2.000Time11:02.60Pace5:31.30
Paced Joseph for 2 miles as he chased William.
Split 1:Distance2.000Time10:58.20Pace5:29.10 Cumilative:Distance2.000Time10:58.20Pace5:29.10
My time.
Split 2:Distance0.000Time0:04.40Pace0:00.00 Cumilative:Distance2.000Time11:02.60Pace5:31.30
Joseph's time.

Leg 3:Distance3.170Time25:35.00Pace8:04.23
Cool-down with Joseph, Jacob and William.
Leg 4:Distance2.000Time15:44.40Pace7:52.20
With Matthew on the big boy course.
Leg 5:Distance4.000Time31:22.50Pace7:50.62
I think this was with Jenny and Stephen.
Leg 6:Distance1.000Time7:16.40Pace7:16.40
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 10, 2019

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 - 2019-05-10 08:58:59
Workout Totals: Distance12.000Time1:48:08.40Pace9:00.70
Total of 12. Usual distances for the kids. Paced Sarah through 1.5 down the canyon in 11:31.9.
Leg 1:Distance0.730Time5:25.70Pace7:26.16
With Jacob and William.
Leg 2:Distance1.500Time11:31.90Pace7:41.27
Paced Sarah through 1.5 down the canyon with Jacob and William.
Leg 3:Distance3.770Time29:21.10Pace7:47.14
With Jacob back to the car.
Leg 4:Distance2.000Time16:13.60Pace8:06.80
With Matthew and Jenny.
Leg 5:Distance4.000Time45:36.10Pace11:24.02
Part with Joseph, part alone.

Neon Crocs 2 Miles: 12.00

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

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Sat, May 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.15	0.00	0.00	0.93	14.08

Fast Running Friend Workout - 2019-05-11 10:43:10
Workout Totals: Distance14.081Time1:43:43.00Pace7:21.94
Raced 1500 with the kids in the AM at Orem High, then ran 8 more miles, then 4 more in the evening. Total of a bit over 14. Race results: Joseph 4:56.27, Dad 4:56.74, Jacob 5:00.23, William 5:26.59, Bonnie 5:27.65 (PR), Jenny 5:37.85, Stephen 5:55.76 (PR), Matthew 6:16.48 (PR), Julia 6:35.75. Matthew also ran an en-route 800 PR of 3:11. I was the happiest about Matthew's race. He opened with 1:30, then slowed down to 1:41 (PR for the 800 en-route), 1:45, and then 1:20 (1:47 400 pace) for the last 300. This is 6:46 mile equivalent. In my race, I struggled from the start (77 first lap felt hard), but then it really did not get worse, and I just kept doing 80s. Could not go much faster, but at the same time was not slowing down. Happy to still be under 5:00 in the 1500 as a 46-year-old father of 11, but of course hope to improve it. Last year I managed 4:46, but not without some specific middle-distance preparation. This year I have been focusing more on tempo runs. Joseph and Jacob struggled today, but still held things together. William just did not know how to run alone. Bonnie ran a great PR. Stephen had a good race with a 10 second official PR and 6:23 mile equivalent. I was happy with Jenny's result given her latest problems with the rib pain. Julia is struggling, but is still running and trying to hang on.
Leg 1:Distance1.000Time7:58.10Pace7:58.10
Warm-up.
Leg 2:Distance0.000Time6:16.70Pace0:00.00
Timing Matthew in the 1500.
Leg 3:Distance0.000Time0:16.60Pace0:00.00
False start in Stephen's heat.
Leg 4:Distance0.000Time5:55.70Pace0:00.00
Timing Stephen - 1500.
Leg 5:Distance0.000Time5:26.70Pace0:00.00
Timing William - 1500.
Leg 6:Distance0.000Time5:27.40Pace0:00.00
Timing Bonnie - 1500.
Leg 7:Distance0.931Time4:56.50Pace5:18.47
My race - 1500.
Leg 8:Distance8.000Time59:47.10Pace7:28.39
Part with the kids, but the last 6 miles alone.
Leg 9:Distance4.150Time31:01.30Pace7:28.51
Alone in the canyon later in the evening.

Neon Crocs 2 Miles: 14.08

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
69.20	0.00	5.00	2.68	76.88

Neon Crocs 2 Miles: 76.88

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

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