Breaking the Wall

Week starting May 24, 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:	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
71.70	0.50	9.63	0.50	82.33

White Crocs 1 Miles: 82.33

Night Sleep Time: 49.00	Nap Time: 4.00	Total Sleep Time: 53.00

Sun, May 24, 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: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

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Mon, May 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.54	0.00	0.63	0.00	12.17

Fast Running Friend Workout - 2015-05-25 08:27:04
Workout Totals: Distance12.168Time1:35:16.90Pace7:49.83
12 total. Kids ran their usual distances. Jacob did an 800 time trial and set a new PR of 2:44.4. His splits were 39 high, 42, 43, and 39. A little bit more confidence, a little bit more fitness, and he will break 2:40, I think. If stars align, he might be competitive on the national level in the 800 in the 9-10 age division. Last year it took 2:32 to make the final, and 2:24 to win. In the 1500 10th place was 5:15, winner 4:49. Jacob right now could probably run around 5:30 in the 1500 at altitude, maybe 5:25 at sea level. Not sure how much he will improve in a year. Also not sure if I want to travel to the East Coast for Junior Olympics even if he is fit enough to win - Junior Olympics winners are quickly forgotten. Joseph had an oppositional defiance incident that prevented him from running a good 800. I told him to put on his jacket because it was raining. He argued with me he did not need it. By the time we got done arguing I could tell that he was emotionally unfit to run the 800. When we started his emotional work-over was wearing on Jacob, and their first 200 was 42. I stopped them right there. Joseph refused to try again, which was perhaps for the better. With Joseph gone, Jacob ran very well. Joseph will be doing the time trial tomorrow.
Leg 1:Distance1.100Time9:30.70Pace8:38.82
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance0.130Time0:44.70Pace5:43.85
We will call this a pre-time-trial warm-up. We started, Joseph was making bad attitude noises, first 200 was 42, I stopped them and called this a warm-up.
Leg 3:Distance0.498Time2:44.40Pace5:30.12
Jacob's time trial. Joseph sat it out, Benjamin helped me pace Jacob.
Leg 4:Distance0.500Time4:13.90Pace8:27.80
With Benjamin and Joseph.
Leg 5:Distance2.400Time20:24.30Pace8:30.12
Extra distance with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time8:21.20Pace8:21.20
With Benjamin and William.
Leg 7:Distance4.500Time34:49.90Pace7:44.42
With Benjamin. Braden Perry from Weber State caught up to us and we ran the last 2 miles with him.
Leg 8:Distance2.040Time14:27.80Pace7:05.39
Alone.

White Crocs 1 Miles: 12.17

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

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Tue, May 26, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	0.00	0.50	12.94

Fast Running Friend Workout - 2015-05-26 07:30:23
Workout Totals: Distance12.938Time1:45:56.00Pace8:11.27
Today Joseph redeemed himself and ran an 800 PR of 2:43.1. Splits were 40, 41, 41, 41. This performance would have earned him 30th place at the nationals in the 9-10 age division last year. He is 10 years old. Julia did a time trial as well,but it was not successful. She was mentally not ready. I realized that she needed a different type of training - more intervals. I am usually against intervals for kids that are 12 years old, but Julia is an exceptional case - while my other kids do it more or less naturally without much special conditioning she has a hard time giving it a good push.
Leg 1:Distance1.050Time9:02.40Pace8:36.57
With Benjamin, Joseph, and Jacob - warm-up.
Leg 2:Distance0.498Time2:43.10Pace5:27.51
Joseph's time trial - Jacob just jogged at a comfortable pace, which still produced 3:36. Benjamin helped me pace Joseph.
Leg 3:Distance2.500Time21:45.20Pace8:42.08
Some more distance with Benjamin, Joseph, and Jacob.
Leg 4:Distance6.000Time47:23.90Pace7:53.98
With Benjamin.
Leg 5:Distance1.050Time9:55.20Pace9:26.86
With Julia - warm up.
Leg 6:Distance0.210Time1:26.70Pace6:52.86
Attempt one - I could tell she was mentally not ready so I stopped her before the first quarter was over.
Leg 7:Distance0.630Time4:16.80Pace6:47.62
Attempt two. Julia made through the first quarter in 96, but then started losing steam. I waited a lap, then stopped her shortly after 1 K mark.
Leg 8:Distance1.000Time9:22.70Pace9:22.70
Back to the house with Julia.

White Crocs 1 Miles: 12.94

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

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Wed, May 27, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.58	0.50	3.00	0.00	12.08

Fast Running Friend Workout - 2015-05-27 07:31:54
Workout Totals: Distance12.080Time1:30:09.50Pace7:27.81
Total of 12. Kids ran their usual distance.s Julia did a speed workout. Benjamin and I did a 3 mile tempo. Details below.
Leg 1:Distance2.040Time17:00.00Pace8:20.00
With Joseph, Jacob, William, and Benjamin.
Leg 2:Distance2.040Time15:48.40Pace7:44.90
With Joseph, Jacob, and Benjamin.
Leg 3:Distance3.000Time24:54.80Pace8:18.27
With Benjamin.
Leg 4:Distance3.000Time17:13.90Pace5:44.63
3 mile tempo run from the magic spot in the Provo Canyon to the house. Splits - 5:29 (down), 5:47 (rolling), 5:57 (up). Benjamin did this in 15:25 with the splits of 5:01, 5:10, 5:14.
Leg 5:Distance1.000Time7:39.30Pace7:39.30
Speed workout with Julia. She had done 2x0.25 earlier, but was not sure of her splits, so I wanted to make sure she did it right. She hit the splits of 95 and 89. I noticed she was lazy with her arms and told her to focus on moving her arms fast. That produced a better result in the last interval.
Split 1:Distance0.250Time2:13.40Pace8:53.60 Cumilative:Distance0.250Time2:13.40Pace8:53.60
Split 2:Distance0.250Time1:35.20Pace6:20.80 Cumilative:Distance0.500Time3:48.60Pace7:37.20
Split 3:Distance0.250Time2:21.50Pace9:26.00 Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 4:Distance0.250Time1:29.20Pace5:56.80 Cumilative:Distance1.000Time7:39.30Pace7:39.30

Leg 6:Distance1.000Time7:33.10Pace7:33.10
Alone.

White Crocs 1 Miles: 12.08

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

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Thu, May 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.04	0.00	0.00	0.00	13.04

Fast Running Friend Workout - 2015-05-28 07:26:29
Workout Totals: Distance13.040Time1:44:40.80Pace8:01.66
Total of 13. Kids ran their usual distances except Joseph who only did 2 due to a cough and lack of energy.
Leg 1:Distance4.000Time29:53.10Pace7:28.27
With Benjamin and Jacob.
Leg 2:Distance2.040Time17:01.70Pace8:20.83
With Benjamin, Joseph and William.
Leg 3:Distance4.000Time33:12.10Pace8:18.02
With Benjamin. We got lazy. He was also tired from the tempo run the day before.
Leg 4:Distance3.000Time24:33.90Pace8:11.30
With Julia.

White Crocs 1 Miles: 13.04

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

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Fri, May 29, 2015

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 - 2015-05-29 07:47:03
Workout Totals: Distance12.000Time1:38:08.80Pace8:10.73
Total of 12. I asked Joseph what he thought of his condition - he said he could run full 4, but slower. During the run I had to reign in Jacob once because he wanted to go faster. When we finished all of a sudden Jacob started crying and would not tell me why. After some time - he still could not talk - I thought of asking him to write why he was crying. He started to write then regained his ability to talk and explained that he was upset because he wanted to go faster to earn a fruit snack but was not allowed to do it. Joseph and Jacob have a fruit snack standard at 32:00 for 4 miles. So I told both of them they could have a fruit snack even though they ran slower - Joseph because he was sick, Jacob because he had to stay with Joseph.
Leg 1:Distance4.000Time34:27.30Pace8:36.83
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time47:42.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time9:11.10Pace9:11.10
With Stephen - he got a new mile PR, splits 2:26, 2:22, 2:20, 2:03.
Leg 4:Distance1.000Time6:48.30Pace6:48.30
Alone.

White Crocs 1 Miles: 12.00

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

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Sat, May 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.10	0.00	6.00	0.00	20.10

Fast Running Friend Workout - 2015-05-30 07:36:08
Workout Totals: Distance20.100Time2:31:39.40Pace7:32.71
20 mile run. Kids ran their usual distances except William went longer than usual - 3 miles and set a new course PR of 24:56. Benjamin did 15 and we did a workout. 2 up the canyon, then long recovery and 4 down. He got 11:26 (5:40,5:46) for 2, and 20:57 (5:10,5:05,5:19,5:23) for 4. I got 11:59 (5:56,6:03) and 22:38 (5:33, 5:38, 5:43, 5:45). The direction of the wind changed in the last 2 miles, thus slower splits for both of us. More for Benjamin because the distance started to get to him. But I was happy that he still could keep it under 5:20 that late into the run.
Leg 1:Distance3.000Time24:56.10Pace8:18.70
With Benjamin, William, Joseph, and Jacob.
Leg 2:Distance2.600Time21:22.10Pace8:13.12
Warm-up with Benjamin.
Leg 3:Distance2.000Time11:59.80Pace5:59.90
Tempo run up the canyon.
Leg 4:Distance1.900Time18:00.60Pace9:28.74
Recovery.
Leg 5:Distance4.000Time22:38.10Pace5:39.52
Tempo run down the canyon.
Leg 6:Distance1.600Time15:14.60Pace9:31.62
Cool-down to the house with Benjamin.
Leg 7:Distance5.000Time37:28.10Pace7:29.62
More distance alone.

White Crocs 1 Miles: 20.10

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
71.70	0.50	9.63	0.50	82.33

White Crocs 1 Miles: 82.33

Night Sleep Time: 49.00	Nap Time: 4.00	Total Sleep Time: 53.00

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