Breaking the Wall

Week starting Jun 12, 2016

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
59.24	0.50	15.00	0.00	74.74

Black Crocs 2 Miles: 74.74

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

Sun, Jun 12, 2016

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jun 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	0.00	0.00	9.67

Fast Running Friend Workout - 2016-06-13 08:40:58
Workout Totals: Distance9.667Time1:15:45.90Pace7:50.25
Stephen was disappointed that his older brothers got cash, but he did not. So I told him I would give him $5 if he ran 3:45 in the 800 time trial, and $1 for each second under that. I knew that with the 400 PR of 1:40 he could have really milked the system, but I was OK with that. In the end I could never get him to go the right pace. Benjamin ran 4 miles on grass. I joined him with Joseph, Jacob, and William for part of it. Younger kids ran their usual distances today. Then I added another 5 miles, to make the total of about 9.
Leg 1:Distance0.400Time3:24.40Pace8:31.00
Leg 2:Distance0.248Time1:58.30Pace7:57.02
Leg 3:Distance0.171Time1:22.00Pace7:59.53
Leg 4:Distance0.124Time0:54.70Pace7:21.13
Leg 5:Distance0.124Time0:53.60Pace7:12.26
Leg 6:Distance3.600Time29:20.40Pace8:09.00
Leg 7:Distance5.000Time37:52.50Pace7:34.50

Black Crocs 2 Miles: 9.67

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

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Tue, Jun 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.55	0.00	0.00	0.00	11.55

Fast Running Friend Workout - 2016-06-14 07:23:13
Workout Totals: Distance11.550Time1:36:44.60Pace8:22.56
Today I ran 5 with Jenny, then took Joseph, Jacob, William, Stephen, and Matthew to the track. Joseph and Jacob did 4x200 with 200 recovery. The purpose of the workout was for Jacob to learn how to feel what a 37 200 feels like. I feel this is going to be critical to his ability to qualify for the final in the 800 in the Junior Olympics Nationals. He will likely need to run 2:32. He has a shot if he paces it with Frank Shorter style precision running the splits of 37,38,39,38. Now when you are 10 years old and you are racing boys that open in 72 seconds or faster and then half of them or so fade and become a roadblock, this will be a quite challenge. So my thinking is that if he learns what 37 feels like very very well he might be able to pace himself right in a competitive situation. So I told Joseph to purposefully try to mess Jacob's pacing up by running either too fast or too slow while I just jogged the diagonal to record the split. Jacob got 37.8, 40.3, 36.3, 37.8. Then I had William do the same workout practicing 45.0 for 200 pace. William was more consistent - 45.6, 44.7, 44.8, 44.4. I did not pace him in it either again just doing diagonals, and jogging the recovery with him. Then I added some distance on the track, and ran 2 miles with Benjamin in the evening. Benjamin did 6+2, starting to feel more normal, but still with enough residual pain that he cannot run full mileage and speed.
Leg 1:Distance5.000Time39:36.60Pace7:55.32
Leg 2:Distance0.250Time2:11.90Pace8:47.60
With Matthew.
Leg 3:Distance1.000Time9:11.90Pace9:11.90
With Stephen.
Leg 4:Distance0.780Time7:31.30Pace9:38.59
Joseph and Jacob's workout.
Split 1:Distance0.070Time0:37.80Pace9:00.00 Cumilative:Distance0.070Time0:37.80Pace9:00.00
Split 2:Distance0.125Time1:13.00Pace9:44.00 Cumilative:Distance0.195Time1:50.80Pace9:28.21
Split 3:Distance0.070Time0:40.30Pace9:35.71 Cumilative:Distance0.265Time2:31.10Pace9:30.19
Split 4:Distance0.125Time1:20.00Pace10:40.00 Cumilative:Distance0.390Time3:51.10Pace9:52.56
Split 5:Distance0.070Time0:36.30Pace8:38.57 Cumilative:Distance0.460Time4:27.40Pace9:41.30
Split 6:Distance0.125Time1:17.60Pace10:20.80 Cumilative:Distance0.585Time5:45.00Pace9:49.74
Split 7:Distance0.070Time0:37.80Pace9:00.00 Cumilative:Distance0.655Time6:22.80Pace9:44.43
Split 8:Distance0.125Time1:08.50Pace9:08.00 Cumilative:Distance0.780Time7:31.30Pace9:38.59

Leg 5:Distance0.780Time9:04.10Pace11:37.56
William's workout.
Split 1:Distance0.070Time0:45.60Pace10:51.43 Cumilative:Distance0.070Time0:45.60Pace10:51.43
Split 2:Distance0.125Time1:28.30Pace11:46.40 Cumilative:Distance0.195Time2:13.90Pace11:26.67
Split 3:Distance0.070Time0:44.70Pace10:38.57 Cumilative:Distance0.265Time2:58.60Pace11:13.96
Split 4:Distance0.125Time1:38.90Pace13:11.20 Cumilative:Distance0.390Time4:37.50Pace11:51.54
Split 5:Distance0.070Time0:44.80Pace10:40.00 Cumilative:Distance0.460Time5:22.30Pace11:40.65
Split 6:Distance0.125Time1:31.40Pace12:11.20 Cumilative:Distance0.585Time6:53.70Pace11:47.18
Split 7:Distance0.070Time0:44.40Pace10:34.29 Cumilative:Distance0.655Time7:38.10Pace11:39.39
Split 8:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance0.780Time9:04.10Pace11:37.56

Leg 6:Distance1.700Time13:02.20Pace7:40.12
More distance around the track.
Leg 7:Distance2.040Time16:06.60Pace7:53.82
With Benjamin in the evening.

Black Crocs 2 Miles: 11.55

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

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Wed, Jun 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.00	0.00	6.00	0.00	11.00

Fast Running Friend Workout - 2016-06-15 11:48:19
Workout Totals: Distance11.000Time1:17:49.90Pace7:04.54
Put Benjamin in charge of little kids runs today. They did their usual distances. Did a workout in the Provo Canyon. Ran the warm-up with Jenny (she did 5 total), then did 2x1 up (5:48,5:51), 3 down in 17:13 (5:48, 5:45, 5:40), and 1 up in 5:53 - all with 0.5 recovery jog. Benjamin did 8 in the AM, some on grass, then 2 in the PM with some striding on the track - 2x100 in 18 seconds, 200 in 35, and 400 in 72. Was able to do it, which is a major improvement from Saturday morning, but still said it felt much harder than that pace should due to the stride abnormalities.
Leg 1:Distance2.280Time18:13.00Pace7:59.39
Warm-up.
Leg 2:Distance1.000Time5:48.00Pace5:48.00
Uphill mile
Split 1:Distance0.500Time2:50.00Pace5:40.00 Cumilative:Distance0.500Time2:50.00Pace5:40.00
Split 2:Distance0.500Time2:58.00Pace5:56.00 Cumilative:Distance1.000Time5:48.00Pace5:48.00

Leg 3:Distance0.500Time4:37.00Pace9:14.00
Recovery
Leg 4:Distance1.000Time5:51.30Pace5:51.30
One more uphill.
Leg 5:Distance0.500Time4:23.00Pace8:46.00
Recovery
Leg 6:Distance3.000Time17:13.30Pace5:44.43
3 miles down
Leg 7:Distance0.500Time4:57.00Pace9:54.00
Recovery.
Leg 8:Distance1.000Time5:53.30Pace5:53.30
Final uphill mile.
Leg 9:Distance1.220Time10:54.00Pace8:56.07
Cool-down.

Black Crocs 2 Miles: 11.00

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

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Thu, Jun 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.82	0.00	0.00	0.00	10.82

Fast Running Friend Workout - 2016-06-16 07:22:22
Workout Totals: Distance10.820Time1:40:58.60Pace9:19.94
Ran with Jenny, then with everybody else except Julia. Total of 12+. Benjamin did 8 + 2. Stephen did 1.7. Otherwise usual distances. Talked to Josh McAdams at the park - he was visiting Utah to run in the Rangar Relay.
Leg 1:Distance5.000Time39:33.30Pace7:54.66
With Jenny.
Leg 2:Distance0.570Time5:21.90Pace9:24.74
To the park with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.680Time50:23.70Pace10:46.09
At the park.
Split 1:Distance0.520Time4:39.40Pace8:57.31 Cumilative:Distance0.520Time4:39.40Pace8:57.31
With everybody.
Split 2:Distance0.520Time4:25.10Pace8:29.81 Cumilative:Distance1.040Time9:04.50Pace8:43.56
With everybody expect Stephen.
Split 3:Distance0.520Time16:59.20Pace32:40.00 Cumilative:Distance1.560Time26:03.70Pace16:42.37
With everybody except William and Stephen.
Split 4:Distance3.120Time24:20.00Pace7:47.95 Cumilative:Distance4.680Time50:23.70Pace10:46.09
With Benjamin.

Leg 4:Distance0.570Time5:39.70Pace9:55.96
Back to the house.

Black Crocs 2 Miles: 10.82

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

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Fri, Jun 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	0.50	1.00	0.00	10.20

Fast Running Friend Workout - 2016-06-17 07:45:28
Workout Totals: Distance10.200Time1:17:30.30Pace7:35.91
Today William ran 0.5 down the canyon in 3:03.7 - new record, splits 90, 93. Joseph and Jacob did 1 mile. Joseph 5:28.6 (82,84,83,79), Jacob 5:35.2 (82,84,84,85) - new down the canyon records for both. Benjamin was having issues with his hip in the morning, ran only 6, but then felt better in the evening and did 2 more volunteering 7:00 pace. I paced William, then Joseph and Jacob. Then took the car to the car shop to get a few things checked out/fixed before the trip to Bozeman, and ran back the long way to get the distance for the day.
Leg 1:Distance0.300Time2:34.20Pace8:34.00
Warm-up with Joseph, Jacob, Benjamin, and William.
Leg 2:Distance0.500Time3:03.70Pace6:07.40
William 0.5 down the canyon - new record. Everybody helped pace.
Leg 3:Distance0.500Time4:28.90Pace8:57.80
Recovery with Joseph and Jacob. Benjamin took William home.
Leg 4:Distance1.000Time5:35.20Pace5:35.20
1 mile down the canyon with Joseph and Jacob.
Split 1:Distance1.000Time5:28.60Pace5:28.60 Cumilative:Distance1.000Time5:28.60Pace5:28.60
Joseph's time.
Split 2:Distance0.000Time0:06.60Pace0:00.00 Cumilative:Distance1.000Time5:35.20Pace5:35.20
Jacob's time.

Leg 5:Distance1.900Time17:02.30Pace8:58.05
Cool-down with Joseph and Jacob.
Leg 6:Distance6.000Time44:46.00Pace7:27.67
Long way from the car shop.

Black Crocs 2 Miles: 10.20

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

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Sat, Jun 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	8.00	0.00	21.50

Fast Running Friend Workout - 2016-06-18 06:11:04
Workout Totals: Distance21.500Time2:28:02.20Pace6:53.13
Started with a 16 mile run - 8 from the house to the magic spot near the Vivian Park, and 8 back as a tempo run in 47:03. The tempo run was hard, but I was able to hold a steady pace. Some important stretches - 3 miles from Nunn's to the mouth of the canyon - 17:28, last 2 miles - 12:03, last uphill mile 6:08. This was my first long tempo this year not counting the half marathon and the 15 K races, and the first one period done in the middle of a long run. Never hit any fuel issues, but I did feel that the heart did not want to pump long and hard. Then we went to the Run for the Refugees 5 K. This was more to support the idea of this unique type of fundraiser than to actually race. What is unique about it is that the race cost (if you do not want the shirt) is covered by the vendors that are selling the merchandise or getting exposure otherwise in compensation. You optionally can donate. That works out quite well since your budget has not been hit by the entry fees, and you know that all of it is going directly to the cause without the overhead of covering the race. The course was a loop in the Indian Hills area of Provo, and involved a lot of steep hills, both up and down. It ended up being short, about 3.01 according to my map, but the hills made it worth about 3.20 according the Course Tool. I ran with Joseph and Jacob to make sure they did not beat their legs up too bad and had them hold back on the steep downhill sections. Benjamin ran with William. He asked me at the start if he could race it, but I told him absolutely no on that course given his current fragile state, but it was a good sign that he felt good enough to ask. Joseph ran 21:04, I ran 21:09 with Jacob, William got 23:30, Sarah ran the flat, downhill, and moderate uphill, and walked the steep uphill in 31:59 (32:22 from the gun, with the crowd it took her a while to make it to the start). This was a confidence builder for her, as she is not good with hills even when not pregnant, and she is 24 weeks pregnant now. Then the kids ran the 1 K. Initially the plan was to have Joseph run hard although not too hard, have William and Jacob pace Stephen, and have me pace Matthew. But Stephen was playing a bum, at one point and for quite a while he was behind Matthew. So I told William and Jacob to just go for it. Joseph got 3:43 (1st), Jacob 3:57 (3rd), William was around 4:30 (4th), Stephen 5:26, Matthew 5:34.
Leg 1:Distance8.000Time59:00.40Pace7:22.55
Distance to dump some glycogen.
Leg 2:Distance8.000Time47:03.60Pace5:52.95
Tempo run from the magic mark near Vivian Park to the house. Made easier by Hawk Harper's new triangle marks on the trail.
Leg 3:Distance0.250Time2:09.30Pace8:37.20
To the start of the race.
Leg 4:Distance4.410Time32:22.20Pace7:20.41
Run for the Refugees. Ran with Joseph and Jacob, then ran back to meet Benjamin and William, to the finish with them, then back to check on Sarah, and some more distance.
Split 1:Distance3.010Time21:09.30Pace7:01.69 Cumilative:Distance3.010Time21:09.30Pace7:01.69
Split 2:Distance0.300Time2:21.10Pace7:50.33 Cumilative:Distance3.310Time23:30.40Pace7:06.10
Split 3:Distance1.100Time8:51.80Pace8:03.45 Cumilative:Distance4.410Time32:22.20Pace7:20.41

Leg 5:Distance0.620Time5:34.80Pace9:00.00
Paced Matthew through the 1 K.
Leg 6:Distance0.220Time1:51.90Pace8:28.64
To the car.

Black Crocs 2 Miles: 21.50

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
59.24	0.50	15.00	0.00	74.74

Black Crocs 2 Miles: 74.74

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

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