Breaking the Wall

Week starting Jun 11, 2017

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:	3010.45
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
60.57	5.80	8.75	0.50	75.62

Camouflage Crocs 2 Miles: 75.62

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

Sun, Jun 11, 2017

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. Polina went with us. We first went to two meetings in our local ward, then went to the Sacrament meeting of the Russian branch in Salt Lake. Then we visited Temple Square.

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

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Mon, Jun 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.77	0.55	0.25	0.00	11.57

Fast Running Friend Workout - 2017-06-12 07:49:08
Workout Totals: Distance11.570Time1:31:00.00Pace7:51.91
Easy run. Usual distances for everybody. Polina joined us today.
Leg 1:Distance4.000Time32:27.60Pace8:06.90
With Joseph, Jacob, and Polina.
Leg 2:Distance2.040Time16:13.80Pace7:57.35
With Jenny, William, Stephen, and Polina.
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Jenny, William, and Polina. William and I did a pickup.
Split 1:Distance0.750Time6:03.20Pace8:04.27 Cumilative:Distance0.750Time6:03.20Pace8:04.27
Split 2:Distance0.250Time1:25.50Pace5:42.00 Cumilative:Distance1.000Time7:28.70Pace7:28.70

Leg 4:Distance4.010Time29:56.30Pace7:27.96
Started alone, caught up to Jenny, Julia, and Polina, then ran Jenny's last fast mile with her.
Split 1:Distance0.550Time3:14.50Pace5:53.64 Cumilative:Distance0.550Time3:14.50Pace5:53.64
Catching up.
Split 2:Distance2.460Time20:03.20Pace8:09.11 Cumilative:Distance3.010Time23:17.70Pace7:44.35
Split 3:Distance1.000Time6:38.60Pace6:38.60 Cumilative:Distance4.010Time29:56.30Pace7:27.96
Jenny's mile pickup.

Leg 5:Distance0.520Time4:53.60Pace9:24.62
With Matthew.

Camouflage Crocs 2 Miles: 11.57

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

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Tue, Jun 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.22	5.00	0.00	0.00	11.22

Fast Running Friend Workout - 2017-06-13 07:44:20
Workout Totals: Distance11.220Time1:25:14.50Pace7:35.84
Ran with Joseph, Jacob, Sarah, and Polina in the morning, and with Matthew at night. Jenny and Julia ran with William and Stephen - usual distances. We paced Sarah through 2 miles in 15:49. Then Polina and I did a light 5 mile tempo with 2.5 up and 2.5 down in 31:23. Jacob did the first and the last mile, Joseph did the second and the fourth. Then we cooled down. Later in the morning we took Polina to the airport.
Leg 1:Distance1.000Time9:57.00Pace9:57.00
Sarah's warm-up.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Sarah's tempo.
Leg 3:Distance5.000Time31:23.00Pace6:16.60
Tempo with Polina - Joseph and Jacob did a relay with each doing 2x1 mile.
Leg 4:Distance0.000Time0:00.00Pace0:00.00
Leg 5:Distance2.700Time23:33.40Pace8:43.48
Cool down with Joseph, Jacob, and Polina.
Leg 6:Distance0.520Time4:32.10Pace8:43.27
With Matthew.

Camouflage Crocs 2 Miles: 11.22

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

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Wed, Jun 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.56	0.00	0.00	0.00	10.56

Fast Running Friend Workout - 2017-06-14 09:05:29
Workout Totals: Distance10.560Time1:22:45.10Pace7:50.18
Usual distances
Leg 1:Distance2.040Time17:47.30Pace8:43.19
With Stephen and William.
Leg 2:Distance1.000Time7:31.50Pace7:31.50
With William.
Leg 3:Distance4.000Time31:21.90Pace7:50.48
With Joseph and Jacob.
Leg 4:Distance3.000Time21:21.40Pace7:07.13
Alone.
Leg 5:Distance0.520Time4:43.00Pace9:04.23
With Matthew.

Camouflage Crocs 2 Miles: 10.56

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

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Thu, Jun 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	2.00	0.50	11.69

Fast Running Friend Workout - 2017-06-15 08:35:42
Workout Totals: Distance11.690Time1:28:56.90Pace7:36.54
Usual runs for the most part, did a pickup with Joseph for 0.5 in 2:45, and a 2 mile tempo in 11:49 on the ward course with hills. Felt low on fuel.
Leg 1:Distance2.040Time17:46.50Pace8:42.79
With William and Stephen.
Leg 2:Distance1.000Time6:46.80Pace6:46.80
With William.
Leg 3:Distance4.010Time30:50.40Pace7:41.45
With Joseph and Jacob, did a pickup.
Split 1:Distance3.510Time27:57.90Pace7:58.03 Cumilative:Distance3.510Time27:57.90Pace7:58.03
Split 2:Distance0.500Time2:45.00Pace5:30.00 Cumilative:Distance4.010Time30:42.90Pace7:39.58
Joseph's time.
Split 3:Distance0.000Time0:07.50Pace0:00.00 Cumilative:Distance4.010Time30:50.40Pace7:41.45
Waiting for Jacob.

Leg 4:Distance0.500Time3:59.50Pace7:59.00
A jog to the start of 2 mile tempo.
Leg 5:Distance2.000Time11:49.10Pace5:54.55
Tempo on the ward 2 miler course - hills.
Leg 6:Distance0.500Time3:58.50Pace7:57.00
Cool-down.
Leg 7:Distance1.040Time8:17.20Pace7:58.08
At the park.
Split 1:Distance0.520Time4:38.30Pace8:55.19 Cumilative:Distance0.520Time4:38.30Pace8:55.19
With Matthew.
Split 2:Distance0.520Time3:38.90Pace7:00.96 Cumilative:Distance1.040Time8:17.20Pace7:58.08
Alone.

Leg 8:Distance0.600Time5:28.90Pace9:08.17
To the house with Matthew and the gang.

Camouflage Crocs 2 Miles: 11.69

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

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Fri, Jun 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	2.00	0.00	10.00

Fast Running Friend Workout - 2017-06-16 07:55:39
Workout Totals: Distance10.000Time1:13:00.90Pace7:18.09
Kids ran their usual distances on their own. I paced Sarah through a 2 mile tempo down the canyon in 15:27 - 7:53/7:34, then jogged up, and did the same course. This was a breakthrough workout - I ran the first mile in 5:27. Then I prayed that I would be able to break 11:00 asking the Lord to give it to be if it was His will. A thought came to my mind - this is the Lord's will, but is it yours? Then I prayed to make it my will also. I was able to run 5:20 for the last mile - 10:47 total. Total of 10 for me.
Leg 1:Distance1.000Time8:32.70Pace8:32.70
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:27.10Pace7:43.55
Sarah's tempo run.
Leg 3:Distance2.000Time14:47.70Pace7:23.85
Up the hill to the start of mine.
Leg 4:Distance2.000Time10:47.40Pace5:23.70
My tempo run.
Leg 5:Distance3.000Time23:26.00Pace7:48.67
Cool-down.

Camouflage Crocs 2 Miles: 10.00

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

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Sat, Jun 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.83	0.25	4.50	0.00	20.58

Fast Running Friend Workout - 2017-06-17 08:26:43
Workout Totals: Distance20.580Time2:35:03.00Pace7:32.04
Did 20.5 miles total today including the evening run with Matthew. Kids ran their usual Saturday distances. Did 0.5 pickup with Jacob in 2:53 - Joseph ran 2:49. Also did 0.25 pickup with William in 88. Then towards the end ran 4 miles in the canyon - 2 up, 2 down in 23:38. Splits -6:01,6:12,5:46,5:39. Was pleasantly surprised with the tempo run as it got warm and I already had some distance on the odometer for the day.
Leg 1:Distance3.000Time27:00.70Pace9:00.23
With Stephen and William.
Leg 2:Distance1.000Time7:39.20Pace7:39.20
With William, pickup in the last 0.25.
Split 1:Distance0.750Time6:10.30Pace8:13.73 Cumilative:Distance0.750Time6:10.30Pace8:13.73
Split 2:Distance0.250Time1:28.90Pace5:55.60 Cumilative:Distance1.000Time7:39.20Pace7:39.20

Leg 3:Distance3.000Time21:49.50Pace7:16.50
Alone.
Leg 4:Distance5.000Time39:23.20Pace7:52.64
With Joseph and Jacob, pickup in the last 0.5.
Split 1:Distance4.500Time36:29.60Pace8:06.58 Cumilative:Distance4.500Time36:29.60Pace8:06.58
Split 2:Distance0.500Time2:53.60Pace5:47.20 Cumilative:Distance5.000Time39:23.20Pace7:52.64

Leg 5:Distance8.060Time54:40.20Pace6:46.97
More distanced, 4 mile tempo in the canyon, 2 up 2 down.
Split 1:Distance2.030Time15:30.00Pace7:38.13 Cumilative:Distance2.030Time15:30.00Pace7:38.13
Split 2:Distance4.000Time23:38.60Pace5:54.65 Cumilative:Distance6.030Time39:08.60Pace6:29.49
Split 3:Distance2.030Time15:31.60Pace7:38.92 Cumilative:Distance8.060Time54:40.20Pace6:46.97

Leg 6:Distance0.520Time4:30.20Pace8:39.62
With Matthew.

Camouflage Crocs 2 Miles: 20.58

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
60.57	5.80	8.75	0.50	75.62

Camouflage Crocs 2 Miles: 75.62

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

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