Breaking the Wall

Week starting May 10, 2015

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
78.17	0.00	5.08	0.00	83.25

White Crocs 1 Miles: 83.25	Nike Double Stroller Miles: 4.00

Night Sleep Time: 49.50	Nap Time: 2.00	Total Sleep Time: 51.50

Sun, May 10, 2015

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: 7.50	Nap Time: 2.00	Total Sleep Time: 9.50

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Mon, May 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-11 07:03:29
Workout Totals: Distance12.040Time1:32:33.70Pace7:41.27
Usual run. 12 total. Kids ran their usual distances.
Leg 1:Distance2.040Time14:20.30Pace7:01.72
Alone.
Leg 2:Distance6.000Time47:17.60Pace7:52.93
With Benjamin.
Leg 3:Distance4.000Time30:55.80Pace7:43.95
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, May 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.59	0.00	0.50	0.00	12.09

Fast Running Friend Workout - 2015-05-12 07:35:46
Workout Totals: Distance12.088Time1:36:26.50Pace7:58.70
Usual 12 miles, kids ran their usual distances, except Joseph and Jacob did 800 meter time trial. Both got a PR - Joseph 2:44.4 - improvement of 2.4, Jacob - 2:47.4 - improvement of 0.4. Benjamin paced Joseph, I stayed with Jacob. Joseph's splits were 40, 41, 43, 40. Jacob got 41, 42, 43, 41.
Leg 1:Distance1.050Time9:10.90Pace8:44.67
Leg 2:Distance0.498Time2:47.40Pace5:36.14
Joseph and Jacob's 800 meter time trial.
Split 1:Distance0.488Time2:44.40Pace5:36.89 Cumilative:Distance0.488Time2:44.40Pace5:36.89
Joseph's split.
Split 2:Distance0.010Time0:03.00Pace5:00.00 Cumilative:Distance0.498Time2:47.40Pace5:36.14
Jacob's split.

Leg 3:Distance2.500Time21:38.60Pace8:39.44
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance6.000Time47:25.90Pace7:54.32
With Benjamin.
Leg 5:Distance2.040Time15:23.70Pace7:32.79
Alone.

White Crocs 1 Miles: 12.09

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, May 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-05-13 07:28:43
Workout Totals: Distance12.040Time1:34:27.20Pace7:50.70
Another standard 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:47.20Pace7:14.90
Alone.
Leg 2:Distance4.000Time31:46.80Pace7:56.70
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

White Crocs 1 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, May 14, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-05-14 08:31:31
Workout Totals: Distance12.000Time1:24:46.90Pace7:03.91
Benjamin had a cold today and ran only 4. Other kids ran their usual distances. Total of 12 for me. I did a 2 mile tempo run in 10:58.
Leg 1:Distance4.000Time29:48.80Pace7:27.20
With Benjamin, Joseph, and Jacob.
Leg 2:Distance8.000Time54:58.10Pace6:52.26
Alone. Did a tempo run.
Split 1:Distance4.360Time32:08.70Pace7:22.36 Cumilative:Distance4.360Time32:08.70Pace7:22.36
Split 2:Distance2.000Time10:58.20Pace5:29.10 Cumilative:Distance6.360Time43:06.90Pace6:46.75
Splits - 5:31, 5:27
Split 3:Distance1.640Time11:51.20Pace7:13.66 Cumilative:Distance8.000Time54:58.10Pace6:52.26

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, May 15, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.46	0.00	0.58	0.00	14.04

Fast Running Friend Workout - 2015-05-15 07:54:40
Workout Totals: Distance14.040Time1:46:55.30Pace7:36.93
Total of 14 today, 10 + 4. Benjamin did 6, other kids their usual distances.
Leg 1:Distance3.000Time22:47.90Pace7:35.97
Started alone, but then found Sarah.
Split 1:Distance1.500Time10:52.20Pace7:14.80 Cumilative:Distance1.500Time10:52.20Pace7:14.80
Alone.
Split 2:Distance0.580Time3:15.30Pace5:36.72 Cumilative:Distance2.080Time14:07.50Pace6:47.45
Catching up to Sarah.
Split 3:Distance0.920Time8:40.40Pace9:25.65 Cumilative:Distance3.000Time22:47.90Pace7:35.97
With Sarah.

Leg 2:Distance4.000Time30:17.20Pace7:34.30
With Benjamin, Joseph, and Jacob.
Split 1:Distance4.000Time30:12.90Pace7:33.23 Cumilative:Distance4.000Time30:12.90Pace7:33.23
Finished with Joseph.
Split 2:Distance0.000Time0:04.30Pace0:00.00 Cumilative:Distance4.000Time30:17.20Pace7:34.30
Waited for Benjamin and Jacob.

Leg 3:Distance1.000Time7:20.60Pace7:20.60
Alone.
Leg 4:Distance2.040Time16:07.10Pace7:54.07
With Benjamin.
Leg 5:Distance4.000Time30:22.50Pace7:35.62
With Mary in the stroller later in the evening.

Nike Double Stroller Miles: 4.00	White Crocs 1 Miles: 14.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, May 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
19.04	0.00	2.00	0.00	21.04

Fast Running Friend Workout - 2015-05-16 08:40:59
Workout Totals: Distance21.040Time2:45:32.10Pace7:52.06
Total of 21. Benjamin did 10, Joseph and Jacob 5, other kids did their usual distances. Benjamin and I did a tempo run down the canyon. His target was 10:40 as he was recovering from the cold, but he found a bit more juice and ran 10:19 with the splits of 5:12 and 5:07.
Leg 1:Distance1.000Time7:02.00Pace7:02.00
Alone.
Leg 2:Distance5.000Time40:16.40Pace8:03.28
With Joseph and Jacob. Slower today than normal because Joseph was out of fuel. After he finished I told him to eat extra for breakfast.
Leg 3:Distance1.000Time8:12.40Pace8:12.40
With William.
Leg 4:Distance1.000Time7:52.20Pace7:52.20
With William. This mile earned him a trip to Jamba Juice. He has gotten stagnant and has been having confidence issues so I told him I would take him to Jamba Juice any time he hit a mile under 8:00. His last half was 3:38.
Leg 5:Distance1.000Time8:32.90Pace8:32.90
With Benjamin running and Matthew in the stroller.
Leg 6:Distance9.000Time1:08:18.70Pace7:35.41
With Benjamin. We did a tempo run.
Split 1:Distance4.700Time37:46.90Pace8:02.32 Cumilative:Distance4.700Time37:46.90Pace8:02.32
Split 2:Distance2.000Time10:59.00Pace5:29.50 Cumilative:Distance6.700Time48:45.90Pace7:16.70
Tempo run. Splits of 5:35 and 5:24. Benjamin got 10:19.
Split 3:Distance2.300Time19:32.80Pace8:29.91 Cumilative:Distance9.000Time1:08:18.70Pace7:35.41

Leg 7:Distance2.040Time14:48.90Pace7:15.74
Alone.
Leg 8:Distance1.000Time10:28.60Pace10:28.60
With Stephen.

White Crocs 1 Miles: 21.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.17	0.00	5.08	0.00	83.25

White Crocs 1 Miles: 83.25	Nike Double Stroller Miles: 4.00

Night Sleep Time: 49.50	Nap Time: 2.00	Total Sleep Time: 51.50

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