Breaking the Wall

Week starting May 31, 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:	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
62.02	0.00	5.50	4.25	71.77

Neon Crocs 3 Miles: 71.77

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

Sun, May 31, 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, Jun 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.67	0.00	0.00	0.63	12.30

Fast Running Friend Workout - 2020-06-01 07:42:16
Workout Totals: Distance12.300Time1:39:45.90Pace8:06.66
Easy day, mostly, total of 12, usual distances for everybody except William who added 3 miles in the evening as he decided he wanted to try 5:40 pace to failure on the track. He made it to 1009 meters.
Leg 1:Distance1.000Time7:50.40Pace7:50.40
With Matthew and Jacob.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
With Matthew, William, and Jacob.
Leg 3:Distance7.000Time55:10.20Pace7:52.89
Part with the younger boys, part alone, part with Benjamin.
Leg 4:Distance0.250Time2:34.70Pace10:18.80
With Bella.
Leg 5:Distance1.050Time9:33.50Pace9:06.19
With William and Benjamin.
Leg 6:Distance0.630Time3:33.40Pace5:38.73
William's 5:40 pace to failure on the track.
Leg 7:Distance1.370Time13:16.30Pace9:41.24
Cool-down with William and Benjamin.

Neon Crocs 3 Miles: 12.30

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

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Tue, Jun 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.75	0.25	12.00

Fast Running Friend Workout - 2020-06-02 07:55:36
Workout Totals: Distance12.000Time1:32:17.50Pace7:41.46
Total of 12. Did a 3 mile tempo down the canyon at 6:00 pace with a kick for 0.25 at the end. Surprised myself with 71.6. Joseph and Jacob were faster, though, Joseph had 69, Jacob 70. William ran the first 2 miles with us in 11:59. Stephen almost made it to the mile. His feet were hurting. Other kids ran easy, usual distances. Did 2 with Sarah in the evening.
Leg 1:Distance0.980Time7:52.90Pace8:02.55
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:38.90Pace5:52.97
Workout with Joseph and Jacob.
Split 1:Distance2.750Time16:27.30Pace5:59.02 Cumilative:Distance2.750Time16:27.30Pace5:59.02
Split 2:Distance0.250Time1:11.60Pace4:46.40 Cumilative:Distance3.000Time17:38.90Pace5:52.97

Leg 3:Distance6.020Time48:00.90Pace7:58.55
Cool-down/distance, part with Joseph and Jacob.
Leg 4:Distance2.000Time18:44.80Pace9:22.40
With Sarah.

Neon Crocs 3 Miles: 12.00

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

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Wed, Jun 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.12	0.00	0.00	2.00	12.12

Fast Running Friend Workout - 2020-06-03 07:45:05
Workout Totals: Distance12.120Time1:33:25.20Pace7:42.48
Total of about 12. Did a workout with William - 4x0.5 down the canyon with about 0.1 recovery. Stephen did the first 0.25 on each of those. William improved - was able to hold 2:49-2:51 range, and then closed in 2:43. Easy runs for everybody else.
Leg 1:Distance3.000Time22:26.70Pace7:28.90
Alone.
Leg 2:Distance0.520Time4:45.20Pace9:08.46
Warm-up with William and Stephen.
Leg 3:Distance2.300Time14:47.00Pace6:25.65
Workout with William - part with Stephen, a bit of help from Benjamin.
Split 1:Distance0.500Time2:49.20Pace5:38.40 Cumilative:Distance0.500Time2:49.20Pace5:38.40
Split 2:Distance0.100Time1:07.00Pace11:10.00 Cumilative:Distance0.600Time3:56.20Pace6:33.67
Split 3:Distance0.500Time2:51.90Pace5:43.80 Cumilative:Distance1.100Time6:48.10Pace6:11.00
Split 4:Distance0.100Time1:09.70Pace11:37.00 Cumilative:Distance1.200Time7:57.80Pace6:38.17
Split 5:Distance0.500Time2:51.00Pace5:42.00 Cumilative:Distance1.700Time10:48.80Pace6:21.65
Split 6:Distance0.100Time1:15.20Pace12:32.00 Cumilative:Distance1.800Time12:04.00Pace6:42.22
Split 7:Distance0.500Time2:43.00Pace5:26.00 Cumilative:Distance2.300Time14:47.00Pace6:25.65

Leg 4:Distance3.300Time27:35.50Pace8:21.67
Cool-down - part with William and Stephen.
Leg 5:Distance3.000Time23:50.80Pace7:56.93
With Benjamin.

Neon Crocs 3 Miles: 12.12

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

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Thu, Jun 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.98	0.00	0.00	1.12	11.10

Fast Running Friend Workout - 2020-06-04 07:59:56
Workout Totals: Distance11.104Time1:28:34.00Pace7:58.57
Mostly easy 12 for me. Benjamin did 2x1 mile down the canyon, 4:27 (PR), 4:37. Unfortunately, looks like this was too much for him as he appears to have strained a ligament in the hip, and would need to take it easy for the next few days for it to heal. I did not want to do a workout, but did a solidarity mile initially intending to run a bit sub-6:00, but then I found some motivation in the middle, sped up a bit, and ended up with 5:28. In the evening William wanted to run an all out 200 on the track, I did it with him, and we got 32.3, which is a new PR for him by a second. Matthew did 40 seconds and ran a rabbit for William to catch.
Leg 1:Distance4.100Time33:48.30Pace8:14.71
Part with Benjamin, part alone.
Leg 2:Distance1.000Time5:28.70Pace5:28.70
Alone.
Leg 3:Distance3.700Time29:24.20Pace7:56.81
With Benjamin.
Leg 4:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 5:Distance2.054Time17:18.60Pace8:25.65
Matthew's run with Joseph, Jacob, William, and Benjamin joining.
Split 1:Distance0.930Time8:21.90Pace8:59.68 Cumilative:Distance0.930Time8:21.90Pace8:59.68
Split 2:Distance0.124Time0:32.30Pace4:20.48 Cumilative:Distance1.054Time8:54.20Pace8:26.83
Split 3:Distance1.000Time8:24.40Pace8:24.40 Cumilative:Distance2.054Time17:18.60Pace8:25.65

Neon Crocs 3 Miles: 11.10

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

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Fri, Jun 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2020-06-05 08:03:38
Workout Totals: Distance8.000Time1:00:49.50Pace7:36.19
Only 8 today. Joseph and Jacob did 5. A bit of a taper for the uneventful half tomorrow.
Leg 1:Distance2.000Time14:28.10Pace7:14.05
Alone.
Leg 2:Distance6.000Time46:21.40Pace7:43.57
With Jenny, part with Benjamin.

Neon Crocs 3 Miles: 8.00

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

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Sat, Jun 06, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	2.75	0.25	16.25

Fast Running Friend Workout - 2020-06-06 07:48:08
Workout Totals: Distance16.250Time2:07:14.30Pace7:49.80
Total of about 16. Chad, Jamison, Benjamin, and I were planning to run the uneventful half in the old Provo River half course, with Joseph, Jacob and William doing a relay. However, it was raining, and Benjamin had an injury in the hip, so we decided to try next week instead, and this week just do a 3 mile tempo with a kick down the canyon. Benjamin did a light tempo at a bit sub-5:20 - 15:58, and only 8 total - his hip is still bothering him. Joseph, Jacob, William, Chad, Jamison and I ran a controlled effort - a bit sub-6:00 for the first 2.75, and then all except William kicked, for William just being there and holding the pace was a breakthrough. Chad ran 64 high, Joseph 66, Jacob 69, I got 71, Jamison 79, William kept the pace - 89. This was a breakthrough run for William - first time sub-6:00 over 3 miles on this course. In the evening it was raining. I ran with Jenny and Matthew. Jenny stopped to stretch her side, and Matthew and I kept running. It was cold but not too cold - 57 F, but Jenny somehow got hypothermia from that - afterwards she could not run back home, but was able to walk home with occasional running. I wonder if she has something off with her health if she can so easily go into hypothermia.
Leg 1:Distance0.980Time8:37.30Pace8:47.86
Warm-up.
Leg 2:Distance3.000Time17:48.70Pace5:56.23
3 mile tempo with the kick + waiting for William.
Split 1:Distance2.750Time16:19.20Pace5:56.07 Cumilative:Distance2.750Time16:19.20Pace5:56.07
Split 2:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance3.000Time17:30.40Pace5:50.13
Split 3:Distance0.000Time0:18.30Pace0:00.00 Cumilative:Distance3.000Time17:48.70Pace5:56.23

Leg 3:Distance4.020Time32:39.20Pace8:07.36
Cool-down/distance with everybody.
Leg 4:Distance5.000Time41:34.90Pace8:18.98
Back to the car with Chad, Jamison, and Stephen.
Leg 5:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 6:Distance3.000Time23:58.70Pace7:59.57
With Matthew, part with Jenny.

Neon Crocs 3 Miles: 16.25

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
62.02	0.00	5.50	4.25	71.77

Neon Crocs 3 Miles: 71.77

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

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