Breaking the Wall

Week starting May 10, 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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	870.94
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:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
70.31	0.00	5.00	4.48	79.79

Neon Crocs 3 Miles: 79.78

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

Sun, May 10, 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.

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

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Mon, May 11, 2020

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

Fast Running Friend Workout - 2020-05-11 09:39:22
Workout Totals: Distance12.750Time1:41:21.50Pace7:56.98
Usual runs, easy pace mostly, Sarah did 7:38 mile down the canyon.
Leg 1:Distance1.500Time13:00.60Pace8:40.40
With Sarah and the kids, pushing a stroller.
Leg 2:Distance0.250Time2:28.10Pace9:52.40
With Bella.
Leg 3:Distance1.500Time11:37.30Pace7:44.87
Back to the house with the kids.
Leg 4:Distance6.000Time47:11.80Pace7:51.97
With Benjamin - I think.
Leg 5:Distance1.000Time7:38.10Pace7:38.10
With Sarah down the canyon.
Leg 6:Distance2.500Time19:25.60Pace7:46.24
With Jacob and Stephen. Pushed Mary in the stroller.

Neon Crocs 3 Miles: 12.75

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

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Tue, May 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	0.00	1.26	12.96

Fast Running Friend Workout - 2020-05-12 09:33:12
Workout Totals: Distance12.955Time1:43:36.90Pace7:59.88
Benjamin did 5 down the canyon in 25:35. The target was 25:00 but it got warm, and there was also some headwind. I did 6x0.125 with William, and then 0.5 in the middle of Benjamin's tempo. Usual distances for the kids except Mary who ran only 0.312 due to a fit.
Leg 1:Distance1.230Time10:09.60Pace8:15.61
Warm-up with William.
Leg 2:Distance1.375Time11:09.20Pace8:06.69
William's 6x0.125 workout down the canyon.
Split 1:Distance0.125Time0:35.80Pace4:46.40 Cumilative:Distance0.125Time0:35.80Pace4:46.40
Split 2:Distance0.125Time1:31.40Pace12:11.20 Cumilative:Distance0.250Time2:07.20Pace8:28.80
Split 3:Distance0.125Time0:35.30Pace4:42.40 Cumilative:Distance0.375Time2:42.50Pace7:13.33
Split 4:Distance0.125Time1:27.90Pace11:43.20 Cumilative:Distance0.500Time4:10.40Pace8:20.80
Split 5:Distance0.125Time0:36.60Pace4:52.80 Cumilative:Distance0.625Time4:47.00Pace7:39.20
Split 6:Distance0.125Time1:27.40Pace11:39.20 Cumilative:Distance0.750Time6:14.40Pace8:19.20
Split 7:Distance0.135Time0:41.80Pace5:09.63 Cumilative:Distance0.885Time6:56.20Pace7:50.28
Split 8:Distance0.115Time1:22.60Pace11:58.26 Cumilative:Distance1.000Time8:18.80Pace8:18.80
Split 9:Distance0.125Time0:36.00Pace4:48.00 Cumilative:Distance1.125Time8:54.80Pace7:55.38
Split 10:Distance0.125Time1:38.40Pace13:07.20 Cumilative:Distance1.250Time10:33.20Pace8:26.56
Split 11:Distance0.125Time0:36.00Pace4:48.00 Cumilative:Distance1.375Time11:09.20Pace8:06.69

Leg 3:Distance1.800Time13:49.50Pace7:40.83
Back up the canyon to meet Benjamin.
Leg 4:Distance4.550Time37:08.40Pace8:09.76
0.5 down the canyon with Benjamin, then jogging down to meet him, then back with him to the car.
Split 1:Distance0.500Time2:35.60Pace5:11.20 Cumilative:Distance0.500Time2:35.60Pace5:11.20
Split 2:Distance1.350Time10:38.70Pace7:53.11 Cumilative:Distance1.850Time13:14.30Pace7:09.35
Split 3:Distance2.700Time23:54.10Pace8:51.15 Cumilative:Distance4.550Time37:08.40Pace8:09.76

Leg 5:Distance0.312Time2:39.30Pace8:30.58
With Mary, Jacob, and Stephen.
Leg 6:Distance3.688Time28:40.90Pace7:46.62
Put Mary in the stroller.

Neon Crocs 3 Miles: 12.96

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

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Wed, May 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2020-05-13 09:54:12
Workout Totals: Distance12.250Time1:36:18.70Pace7:51.73
Easy runs, usual distances.
Leg 1:Distance1.000Time9:04.70Pace9:04.70
I think this was with Mary and maybe some other kids.
Leg 2:Distance3.000Time23:53.90Pace7:57.97
With Matthew and the gang (I think).
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Bella.
Leg 4:Distance3.000Time21:35.30Pace7:11.77
I think this was alone.
Leg 5:Distance2.000Time15:29.80Pace7:44.90
I believe this was alone as well.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
I think this was with Benjamin and Jenny.

Neon Crocs 3 Miles: 12.25

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

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Thu, May 14, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	0.00	3.00	12.00

Fast Running Friend Workout - 2020-05-14 08:17:21
Workout Totals: Distance12.000Time1:30:18.60Pace7:31.55
Joseph and Jacob did the 3 mile fartlek. Target was 5:20 for interval and 8:00 for recovery, Benjamin paced them, I just ran steady. I got 17:06, Joseph 17:35, Jacob 17:45. They both fell off pace, but this was the first time Joseph finished the workout. Otherwise easy runs.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warmup.
Leg 2:Distance3.000Time17:06.60Pace5:42.20
3 down the canyon.
Leg 3:Distance6.020Time49:34.50Pace8:14.10
With Benjamin, part with Joseph and Jacob.
Leg 4:Distance2.000Time15:41.30Pace7:50.65
Do not remember who this was with.

Neon Crocs 3 Miles: 12.00

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

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Fri, May 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.78	0.00	0.00	0.22	12.00

Fast Running Friend Workout - 2020-05-15 09:54:14
Workout Totals: Distance12.000Time1:33:25.20Pace7:47.10
Total of 12, mostly easy running, except Matthew ran the uphill by the house PR of 54.8 (0.155 at about 4% avg grade), and William did a downhill 14.8 for 100 meters. Stephen's foot was hurting, so he ran only 2 miles.
Leg 1:Distance1.845Time14:42.80Pace7:58.48
With Benjamin, Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance0.155Time0:54.80Pace5:53.55
Matthew's uphill PR.
Leg 3:Distance5.000Time38:56.20Pace7:47.24
With Benjamin, part with William.
Split 1:Distance0.390Time2:56.30Pace7:32.05 Cumilative:Distance0.390Time2:56.30Pace7:32.05
Split 2:Distance0.062Time0:14.80Pace3:58.71 Cumilative:Distance0.452Time3:11.10Pace7:02.79
Split 3:Distance4.548Time35:45.10Pace7:51.66 Cumilative:Distance5.000Time38:56.20Pace7:47.24

Leg 4:Distance5.000Time38:51.40Pace7:46.28
With Jenny.

Neon Crocs 3 Miles: 12.00

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

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Sat, May 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.83	0.00	5.00	0.00	17.83

Fast Running Friend Workout - 2020-05-16 08:23:59
Workout Totals: Distance17.830Time2:18:13.40Pace7:45.14
Total of 17+ today. Jacob's foot was hurting, so he ran only 6 with William. Otherwise, usual Saturday distances for everybody. Jenny did a 5:51 mile down the canyon. I did a 5 mile tempo trying to run as evenly at 6:00 pace as possible while playing a rabbit for Benjamin. He started exactly 5 minutes behind me and was able to catch me with 0.25 to go. I tried to latch on, but he was going too fast for me. I was able to hang for 100 meters or so before he sped up and dropped me. However, this got me going and I ran 79 for the last quarter finishing in 29:47. Benjamin had an awesome run - 24:39 with the first 4 miles in the 4:55 - 4:58 range, and then 4:52 for the last mile. Joseph tried to run the third mile with him, and ended up with 5:01.
Leg 1:Distance2.480Time21:35.80Pace8:42.50
Warm-up with Benjamin, part with Jenny, Joseph, Jacob, William, and Stephen.
Leg 2:Distance5.000Time29:47.30Pace5:57.46
5 mile tempo run down the canyon playing a rabbit for Benjamin, Jenny joined me for 1 mile.
Split 1:Distance0.750Time4:30.10Pace6:00.13 Cumilative:Distance0.750Time4:30.10Pace6:00.13
Split 2:Distance1.000Time5:51.30Pace5:51.30 Cumilative:Distance1.750Time10:21.40Pace5:55.09
With Jenny.
Split 3:Distance3.250Time19:25.90Pace5:58.74 Cumilative:Distance5.000Time29:47.30Pace5:57.46

Leg 3:Distance6.000Time48:33.90Pace8:05.65
With Benjamin.
Leg 4:Distance1.050Time9:23.30Pace8:56.48
With Benjamin and Matthew.
Leg 5:Distance1.000Time6:51.90Pace6:51.90
1 mile on the track with Benjamin and Matthew.
Leg 6:Distance1.000Time9:02.00Pace9:02.00
With Benjamin and Matthew.
Leg 7:Distance1.300Time12:59.20Pace9:59.38
With Mary and Sarah, part with Bella, pushed the stroller with Leigha to the park and back. Bella ran all the way back - uphill.

Neon Crocs 3 Miles: 17.83

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
70.31	0.00	5.00	4.48	79.79

Neon Crocs 3 Miles: 79.78

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

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