Breaking the Wall

Week starting May 17, 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:	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
65.61	1.00	8.50	2.68	77.79

Neon Crocs 3 Miles: 77.79

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

Sun, May 17, 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 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.20	0.00	0.00	0.00	13.20

Fast Running Friend Workout - 2020-05-18 07:44:05
Workout Totals: Distance13.200Time1:39:13.90Pace7:31.05
Started a new job with Myriad Genetics. Total of 13 with easy 9 with Benjamin in the morning, and 4.2 with Jenny (part with Joseph and Jacob) at night. She was feisty and pushed the pace.
Leg 1:Distance9.000Time1:09:47.20Pace7:45.24
With Benjamin.
Leg 2:Distance4.200Time29:26.70Pace7:00.64
With Jenny, part with Joseph and Jacob.

Neon Crocs 3 Miles: 13.20

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

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Tue, May 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	4.50	0.00	12.65

Fast Running Friend Workout - 2020-05-19 07:53:10
Workout Totals: Distance12.650Time1:34:19.80Pace7:27.42
Total of almost 13. Benjamin did 12x0.25 with 0.125 recovery with the target of 64 and the recovery fast enough to keep 6:00 average. He could only run 66s, but his recovery was a bit faster. I ran a bit sub-6:00 average along side for 4.5, but he stayed ahead of me. Otherwise easy runs.
Leg 1:Distance1.980Time16:36.60Pace8:23.33
Warm-up with Benjamin.
Leg 2:Distance4.500Time26:39.60Pace5:55.47
4.5 tempo down the canyon.
Leg 3:Distance2.670Time23:28.00Pace8:47.34
Back to the car with Benjamin.
Leg 4:Distance3.500Time27:35.60Pace7:53.03
With the kids at night.

Neon Crocs 3 Miles: 12.65

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

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Wed, May 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.49	0.00	0.00	0.62	13.11

Fast Running Friend Workout - 2020-05-20 07:49:51
Workout Totals: Distance13.109Time1:43:45.00Pace7:54.86
Total of 13. Benjamin and I paced William in a track 800 time trial - he ran 2:37.3 splitting 38, 38, 41, 40 - new PR. Otherwise easy runs. Pushed the stroller with Leah for some of it.
Leg 1:Distance1.611Time14:04.40Pace8:44.15
Warm-up with Benjamin and William, strides.
Split 1:Distance1.050Time8:34.90Pace8:10.38 Cumilative:Distance1.050Time8:34.90Pace8:10.38
Split 2:Distance0.062Time0:19.50Pace5:14.52 Cumilative:Distance1.112Time8:54.40Pace8:00.58
Split 3:Distance0.187Time2:05.50Pace11:11.12 Cumilative:Distance1.299Time10:59.90Pace8:28.01
Split 4:Distance0.062Time0:19.70Pace5:17.74 Cumilative:Distance1.361Time11:19.60Pace8:19.34
Split 5:Distance0.250Time2:44.80Pace10:59.20 Cumilative:Distance1.611Time14:04.40Pace8:44.15

Leg 2:Distance0.498Time2:37.30Pace5:15.86
William's time trial.
Leg 3:Distance7.000Time55:01.50Pace7:51.64
With Joseph and Jacob, some with the stroller.
Leg 4:Distance4.000Time32:01.80Pace8:00.45
With Benjamin.

Neon Crocs 3 Miles: 13.11

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

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Thu, May 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	3.00	0.06	12.25

Fast Running Friend Workout - 2020-05-21 08:13:48
Workout Totals: Distance12.250Time1:32:10.00Pace7:31.43
Total of 12 today. Benjamin paced Joseph and Jacob in the 3 mile 5:20/8:00 fartlek. Joseph almost was able to do everything on pace. Jacob fell back some. Joseph's total time was 17:19, Jacob 17:33. I ran a steady tempo in 17:35. It felt hard, could not go any faster.
Leg 1:Distance0.980Time8:16.90Pace8:27.04
Warm-up.
Leg 2:Distance3.000Time17:35.60Pace5:51.87
3 mile tempo down the canyon.
Leg 3:Distance5.020Time40:03.00Pace7:58.69
Cool-down with Benjamin, part with Joseph and Jacob.
Leg 4:Distance0.250Time2:29.10Pace9:56.40
With Bella.
Leg 5:Distance3.000Time23:45.40Pace7:55.13
With Benjamin, part with William.
Split 1:Distance0.390Time3:08.30Pace8:02.82 Cumilative:Distance0.390Time3:08.30Pace8:02.82
Split 2:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.452Time3:23.50Pace7:30.22
Split 3:Distance2.548Time20:21.90Pace7:59.55 Cumilative:Distance3.000Time23:45.40Pace7:55.13

Neon Crocs 3 Miles: 12.25

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

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Fri, May 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	1.00	0.00	12.25

Fast Running Friend Workout - 2020-05-22 07:53:48
Workout Totals: Distance12.250Time1:38:38.10Pace8:03.11
Total of 12. Did a workout with Stephen - 4x0.25 with 0.25 recovery down the canyon, target of 84 - he was slow getting going in the first one (87), but then got on target. William did 4x0.5 with whatever recovery Stephen would give him in his always starting the interval with Stephen. He stayed in 2:51 - 2:55 range. Other kids did their usual easy runs.
Leg 1:Distance0.230Time2:16.10Pace9:51.74
Warm-up.
Leg 2:Distance1.750Time12:55.10Pace7:22.91
Stephen's workout.
Split 1:Distance0.250Time1:27.20Pace5:48.80 Cumilative:Distance0.250Time1:27.20Pace5:48.80
Split 2:Distance0.250Time2:25.50Pace9:42.00 Cumilative:Distance0.500Time3:52.70Pace7:45.40
Split 3:Distance0.250Time1:23.20Pace5:32.80 Cumilative:Distance0.750Time5:15.90Pace7:01.20
Split 4:Distance0.250Time2:24.30Pace9:37.20 Cumilative:Distance1.000Time7:40.20Pace7:40.20
Split 5:Distance0.250Time1:24.90Pace5:39.60 Cumilative:Distance1.250Time9:05.10Pace7:16.08
Split 6:Distance0.250Time2:26.30Pace9:45.20 Cumilative:Distance1.500Time11:31.40Pace7:40.93
Split 7:Distance0.250Time1:23.70Pace5:34.80 Cumilative:Distance1.750Time12:55.10Pace7:22.91

Leg 3:Distance7.020Time56:10.20Pace8:00.09
More distance with Benjamin, part with William and Stephen.
Leg 4:Distance0.250Time2:29.70Pace9:58.80
With Bella.
Leg 5:Distance1.000Time8:55.40Pace8:55.40
With Mary and Benjamin.
Leg 6:Distance2.000Time15:51.60Pace7:55.80
With Benjamin.

Neon Crocs 3 Miles: 12.25

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

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Sat, May 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.33	1.00	0.00	2.00	14.33

Fast Running Friend Workout - 2020-05-23 07:57:46
Workout Totals: Distance14.334Time1:52:32.10Pace7:51.05
Did 8x0.25 down the canyon with 0.25 rest with Joseph, Jacob, and Benjamin. Target was 72. They were usually on it, I was usually falling back by a second when they were on it. Later in the evening Benjamin felt some energy and did 2 miles down the canyon in 9:29 (4:40, 4:49).
Leg 1:Distance1.730Time14:06.00Pace8:09.02
Warm-up.
Leg 2:Distance3.750Time26:37.50Pace7:06.00
8x0.25 down the canyon with Benjamin, Joseph, and Jacob.
Split 1:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance0.250Time1:13.70Pace4:54.80
Split 2:Distance0.250Time2:15.30Pace9:01.20 Cumilative:Distance0.500Time3:29.00Pace6:58.00
Split 3:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance0.750Time4:42.20Pace6:16.27
Split 4:Distance0.250Time2:12.80Pace8:51.20 Cumilative:Distance1.000Time6:55.00Pace6:55.00
Split 5:Distance0.250Time1:14.10Pace4:56.40 Cumilative:Distance1.250Time8:09.10Pace6:31.28
Split 6:Distance0.250Time2:27.40Pace9:49.60 Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 7:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance1.750Time11:51.50Pace6:46.57
Split 8:Distance0.250Time2:24.30Pace9:37.20 Cumilative:Distance2.000Time14:15.80Pace7:07.90
Split 9:Distance0.250Time1:11.90Pace4:47.60 Cumilative:Distance2.250Time15:27.70Pace6:52.31
Split 10:Distance0.250Time2:28.60Pace9:54.40 Cumilative:Distance2.500Time17:56.30Pace7:10.52
Split 11:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance2.750Time19:09.40Pace6:57.96
Split 12:Distance0.250Time2:30.10Pace10:00.40 Cumilative:Distance3.000Time21:39.50Pace7:13.17
Split 13:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance3.250Time22:53.20Pace7:02.52
Split 14:Distance0.250Time2:31.10Pace10:04.40 Cumilative:Distance3.500Time25:24.30Pace7:15.51
Split 15:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance3.750Time26:37.50Pace7:06.00

Leg 3:Distance4.574Time35:31.20Pace7:45.94
Cool-down with Benjamin with a quicker mile uphill in the middle.
Split 1:Distance1.924Time15:23.50Pace7:59.99 Cumilative:Distance1.924Time15:23.50Pace7:59.99
Split 2:Distance1.000Time6:44.30Pace6:44.30 Cumilative:Distance2.924Time22:07.80Pace7:34.10
Split 3:Distance1.650Time13:23.40Pace8:06.91 Cumilative:Distance4.574Time35:31.20Pace7:45.94

Leg 4:Distance3.000Time23:50.00Pace7:56.67
With Matthew and Benjamin.
Leg 5:Distance1.000Time9:30.80Pace9:30.80
With Mary, part with Benjamin.
Leg 6:Distance0.280Time2:56.60Pace10:30.71
With Bella.

Neon Crocs 3 Miles: 14.33

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
65.61	1.00	8.50	2.68	77.79

Neon Crocs 3 Miles: 77.79

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

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