Breaking the Wall

Week starting Jun 10, 2018

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:	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
65.96	1.86	10.00	1.00	78.82

Brown Crocs 1 Miles: 78.82

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

Sun, Jun 10, 2018

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 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-11 08:20:58
Workout Totals: Distance12.000Time1:32:51.60Pace7:44.30
Easy runs, usual distances, did 1.5 tempo down the canyon in 8:42. Total of 12.
Leg 1:Distance8.000Time1:00:50.40Pace7:36.30
With Jenny - except for the tempo.
Split 1:Distance6.270Time50:23.90Pace8:02.28 Cumilative:Distance6.270Time50:23.90Pace8:02.28
Split 2:Distance1.500Time8:42.50Pace5:48.33 Cumilative:Distance7.770Time59:06.40Pace7:36.42
Split 3:Distance0.230Time1:44.00Pace7:32.17 Cumilative:Distance8.000Time1:00:50.40Pace7:36.30

Leg 2:Distance1.000Time7:35.70Pace7:35.70
With Matthew, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time24:25.50Pace8:08.50
Same group minus Matthew - Joseph ran ahead.

Brown Crocs 1 Miles: 12.00

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

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Tue, Jun 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2018-06-12 08:57:55
Workout Totals: Distance13.000Time1:40:28.40Pace7:43.72
Usual distances, did 2 mile tempo down the canyon with Jacob without him knowing any of his splits and the target of 5:52 pace. He actually got it almost right on - 1 second slower, but he kept fluctuating between 5:40 and 6:05 in small fragments.
Leg 1:Distance0.980Time8:10.30Pace8:20.31
Warm-up with Jacob and Jenny.
Leg 2:Distance2.000Time11:45.50Pace5:52.75
Tempo run with Jacob down the canyon.
Leg 3:Distance6.020Time47:15.20Pace7:50.96
More distance - part with Jacob.
Leg 4:Distance1.000Time7:31.60Pace7:31.60
With Matthew, Joseph, William, Stephen, and Bonnie.
Leg 5:Distance3.000Time25:45.80Pace8:35.27
With William and Bonnie - Joseph ran ahead.

Brown Crocs 1 Miles: 13.00

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

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Wed, Jun 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-13 08:45:17
Workout Totals: Distance12.000Time1:33:05.90Pace7:45.49
Total of 12, did 1.5 tempo down the canyon in 8:27. Usual distances for the kids.
Leg 1:Distance8.000Time1:00:15.50Pace7:31.94
With Jenny except for the tempo.
Split 1:Distance6.270Time50:10.60Pace8:00.16 Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance6.270Time50:10.60Pace8:00.16
Split 3:Distance1.500Time8:27.10Pace5:38.07 Cumilative:Distance7.770Time58:37.70Pace7:32.73
Tempo.
Split 4:Distance0.230Time1:37.80Pace7:05.22 Cumilative:Distance8.000Time1:00:15.50Pace7:31.94

Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time25:02.50Pace8:20.83
Same group without Matthew (Joseph started with us, but ran ahead).

Brown Crocs 1 Miles: 12.00

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

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Thu, Jun 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.96	1.86	0.00	1.00	13.82

Fast Running Friend Workout - 2018-06-14 08:31:33
Workout Totals: Distance13.823Time1:45:17.40Pace7:37.02
Did 4x0.25 down the canyon with 0.25 recovery with Joseph while Jacob paced Bonnie over the same 2 mile stretch. So we kept passing each other back and forth. Joseph struggled today, and fell back a bit on the 3rd one, and by about 3 seconds on the last. Bonnie ended up with 13:22 for 2 miles. In the evening I paced William through 3000 on the track. The target was 92 second laps, and he beat it by 1 second. His splits were 92, 90, 91, 91, 94, 93, 93, 45. By 1 K - 3:48, 3:50, 3:51. Sarah also had the ultrasound. We are having a girl. Her name will be Leigha Anne.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance2.000Time13:22.60Pace6:41.30
4x0.25 workout with Joseph.
Split 1:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance0.250Time1:12.80Pace4:51.20
Split 2:Distance0.250Time2:09.70Pace8:38.80 Cumilative:Distance0.500Time3:22.50Pace6:45.00
Split 3:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance0.750Time4:37.20Pace6:09.60
Split 4:Distance0.250Time2:09.20Pace8:36.80 Cumilative:Distance1.000Time6:46.40Pace6:46.40
Split 5:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance1.250Time8:01.30Pace6:25.04
Split 6:Distance0.250Time2:09.30Pace8:37.20 Cumilative:Distance1.500Time10:10.60Pace6:47.07
Split 7:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.750Time11:25.40Pace6:31.66
Split 8:Distance0.250Time1:57.20Pace7:48.80 Cumilative:Distance2.000Time13:22.60Pace6:41.30

Leg 3:Distance6.000Time46:18.30Pace7:43.05
Cool-down - part with Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:47.90Pace7:47.90
With Stephen and Matthew.
Leg 5:Distance0.930Time7:49.50Pace8:24.84
Warm-up with William.
Leg 6:Distance1.863Time11:29.30Pace6:09.99
William's 3000.
Leg 7:Distance1.050Time10:07.40Pace9:38.48
Cool-down with William.

Brown Crocs 1 Miles: 13.82

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

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Fri, Jun 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-06-15 08:53:17
Workout Totals: Distance13.000Time1:31:00.00Pace7:00.00
Jenny got her wisdom teeth out, still recovering, did not run. Otherwise, usual runs today.
Leg 1:Distance2.000Time15:54.20Pace7:57.10
I think this was with Stephen, and Bonnie. Maybe Joseph and Jacob also.
Leg 2:Distance6.000Time42:35.90Pace7:05.98
Alone.
Leg 3:Distance1.000Time8:21.70Pace8:21.70
With Matthew, Bonnie, William, Joseph, Jacob, and Stephen.
Leg 4:Distance4.000Time24:08.20Pace6:02.05
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 1 Miles: 13.00

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

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Sat, Jun 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	5.00	0.00	15.00

Fast Running Friend Workout - 2018-06-16 08:03:24
Workout Totals: Distance15.000Time1:49:09.40Pace7:16.63
More or less usual Saturday runs except for Jenny - still recovering from the wisdom teeth removal. I did a 5 mile tempo down the canyon in 28:56 (5:45, 5:49, then do not remember, I think the last mile was 5:42), and it was hard. I think I had some headwind and it was warm.
Leg 1:Distance2.230Time17:55.50Pace8:02.29
Warm-up - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:56.60Pace5:47.32
Tempo run.
Leg 3:Distance1.770Time13:45.80Pace7:46.55
Cool-down with Joseph and Jacob.
Leg 4:Distance1.000Time8:19.40Pace8:19.40
With Matthew, William, and Bonnie.
Leg 5:Distance5.000Time40:12.10Pace8:02.42
With William, Bonnie, and Stephen.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance5.000Time40:12.10Pace8:02.42 Cumilative:Distance5.000Time40:12.10Pace8:02.42

Brown Crocs 1 Miles: 15.00

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
65.96	1.86	10.00	1.00	78.82

Brown Crocs 1 Miles: 78.82

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

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