Breaking the Wall

Week starting Jun 14, 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
66.71	1.00	2.00	2.12	71.83

Neon Crocs 3 Miles: 71.83

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

Sun, Jun 14, 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. Fast Sunday.

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

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Mon, Jun 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	1.00	1.00	0.00	12.35

Fast Running Friend Workout - 2020-06-15 07:54:13
Workout Totals: Distance12.350Time1:37:26.50Pace7:53.40
Total of 12. Decided to try a different way for Matthew and Stephen to try to get their mile records - race each other with a handicapped start based on their PRs with Matthew starting 16 seconds ahead. Jacob paced Stephen, while I paced Matthew. Matthew almost got his record with 6:27.3, Stephen mentally did not have it and ran 6:27.5. Then I ran more miles with Benjamin and did a mile pickup in 5:47. That felt good, quite comfortable, I just need to figure out how to hold this for the full half, not sure if the loss of drive is permanent, or can be still be recovered. In the evening Mary ran a flat out and back mile PR of 8:16 on our road mile course.
Leg 1:Distance1.050Time8:58.90Pace8:33.24
Warm-up with Stephen, Matthew, and Jacob.
Leg 2:Distance1.000Time6:27.30Pace6:27.30
Matthew's 1 mile time trial.
Leg 3:Distance1.050Time8:37.80Pace8:13.14
Back to the house.
Leg 4:Distance6.000Time46:36.00Pace7:46.00
With Benjamin.
Split 1:Distance3.050Time24:39.30Pace8:05.02 Cumilative:Distance3.050Time24:39.30Pace8:05.02
Split 2:Distance1.000Time5:47.70Pace5:47.70 Cumilative:Distance4.050Time30:27.00Pace7:31.11
Pickup down the canyon.
Split 3:Distance1.950Time16:09.00Pace8:16.92 Cumilative:Distance6.000Time46:36.00Pace7:46.00

Leg 5:Distance0.250Time2:31.20Pace10:04.80
With Bella.
Leg 6:Distance1.000Time8:16.50Pace8:16.50
Mary's mile record.
Leg 7:Distance2.000Time15:58.80Pace7:59.40
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.35

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

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Tue, Jun 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	1.00	0.00	12.30

Fast Running Friend Workout - 2020-06-16 07:52:04
Workout Totals: Distance12.300Time1:34:49.90Pace7:42.59
12 total. Usual runs for the kids, except Stephen decided he wanted to redeem himself in the mile time trial. Part of me was skeptical, and Joseph was even more skeptical and vocal that he would have another disaster. But that made Stephen want to prove Joseph wrong, so he ran a PR of 6:09.6 - splits 91, 91, 93, 92.
Leg 1:Distance5.000Time38:42.90Pace7:44.58
With Jacob.
Split 1:Distance4.000Time32:32.80Pace8:08.20 Cumilative:Distance4.000Time32:32.80Pace8:08.20
Split 2:Distance1.000Time6:10.10Pace6:10.10 Cumilative:Distance5.000Time38:42.90Pace7:44.58
Pickup uphill.

Leg 2:Distance4.000Time29:54.20Pace7:28.55
Alone.
Leg 3:Distance0.250Time2:27.30Pace9:49.20
With Bella.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 5:Distance1.000Time6:09.60Pace6:09.60
Benjamin, William, and I paced Stephen in the mile.
Leg 6:Distance1.000Time8:43.40Pace8:43.40
Back to the house with the gang.

Neon Crocs 3 Miles: 12.30

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

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Wed, Jun 17, 2020

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 - 2020-06-17 07:41:05
Workout Totals: Distance12.000Time1:29:38.20Pace7:28.18
12 total, did a pickup uphill at the end of 9 in the morning in 5:58. It was hard, but I was happy to be under 6:00 for that mile.
Leg 1:Distance9.000Time1:06:12.50Pace7:21.39
Part with Jacob, part alone.
Split 1:Distance8.000Time1:00:13.80Pace7:31.73 Cumilative:Distance8.000Time1:00:13.80Pace7:31.73
Split 2:Distance1.000Time5:58.70Pace5:58.70 Cumilative:Distance9.000Time1:06:12.50Pace7:21.39

Leg 2:Distance3.000Time23:25.70Pace7:48.57
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

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Thu, Jun 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.29	0.00	0.00	0.87	12.16

Fast Running Friend Workout - 2020-06-18 07:40:11
Workout Totals: Distance12.157Time1:36:26.30Pace7:55.96
Mile time trials for Joseph and Jacob. Joseph ran 5:10.6, a new PR - splits 74, 78, 78, 77. Jacob kept up through the first 800, then dropped back a bit, but still ran a PR of 5:15.5. I ran the first 800 with them in 2:33.7, and then the last 400 with Joseph in 77.5. William ran the first 400 with us, and the last 400 with Jacob. Benjamin paced them.
Leg 1:Distance3.000Time23:04.50Pace7:41.50
Alone.
Leg 2:Distance1.811Time14:46.30Pace8:09.40
Warm-up, strides.
Split 1:Distance1.000Time8:02.50Pace8:02.50 Cumilative:Distance1.000Time8:02.50Pace8:02.50
Split 2:Distance0.062Time0:18.80Pace5:03.23 Cumilative:Distance1.062Time8:21.30Pace7:52.03
Split 3:Distance0.187Time1:44.70Pace9:19.89 Cumilative:Distance1.249Time10:06.00Pace8:05.19
Split 4:Distance0.062Time0:17.90Pace4:48.71 Cumilative:Distance1.311Time10:23.90Pace7:55.90
Split 5:Distance0.500Time4:22.40Pace8:44.80 Cumilative:Distance1.811Time14:46.30Pace8:09.40

Leg 3:Distance0.846Time5:15.50Pace6:12.93
Joseph and Jacob's mile time trial.
Split 1:Distance0.498Time2:33.70Pace5:08.63 Cumilative:Distance0.498Time2:33.70Pace5:08.63
800
Split 2:Distance0.100Time1:19.40Pace13:14.00 Cumilative:Distance0.598Time3:53.10Pace6:29.80
Recovery.
Split 3:Distance0.248Time1:17.50Pace5:12.50 Cumilative:Distance0.846Time5:10.60Pace6:07.14
Last 400.
Split 4:Distance0.000Time0:04.90Pace0:00.00 Cumilative:Distance0.846Time5:15.50Pace6:12.93
Jacob's finish.

Leg 4:Distance1.000Time9:01.20Pace9:01.20
Back to the house.
Leg 5:Distance1.500Time12:28.90Pace8:19.27
With Joseph.
Leg 6:Distance1.000Time7:52.70Pace7:52.70
Started with Jacob and Stephen, then we caught up to Mary and William and finished with them.
Leg 7:Distance3.000Time23:57.20Pace7:59.07
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.16

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

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Fri, Jun 19, 2020

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 - 2020-06-19 08:27:34
Workout Totals: Distance12.000Time1:34:25.90Pace7:52.16
12 total, easy runs, usual distances.
Leg 1:Distance1.000Time7:51.10Pace7:51.10
Alone.
Leg 2:Distance8.000Time1:03:24.10Pace7:55.51
With Benjamin, part with Jacob.
Leg 3:Distance3.000Time23:10.70Pace7:43.57
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

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Sat, Jun 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.77	0.00	0.00	1.25	11.02

Fast Running Friend Workout - 2020-06-20 08:32:11
Workout Totals: Distance11.020Time1:28:15.30Pace8:00.52
I had a lot of work to do today, and needed the strength, so I decided to run only 11 miles, and do only a light workout. So Joseph and Jacob did 4x0.5 with about 1 minute rest down the canyon with the target of 2:30. They did 2:29, 2:31, 2:37, then Jacob 2:37 for the last one, Joseph around 2:39. I did 3x0.25 and then 0.5 on the last one with them. William kept up - sort of - on the first 2 quarter mile intervals, then more or less gave up, was still running, but falling back. Benjamin had issues with his back, so he just ran a total of 12 - 9+3 on grass.
Leg 1:Distance1.000Time7:44.10Pace7:44.10
Alone.
Leg 2:Distance1.000Time8:04.60Pace8:04.60
Warm-up with the boys.
Leg 3:Distance2.000Time13:21.20Pace6:40.60
Workout.
Split 1:Distance0.250Time1:17.40Pace5:09.60 Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.250Time2:09.20Pace8:36.80 Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance0.750Time4:44.10Pace6:18.80
Split 4:Distance0.250Time2:15.80Pace9:03.20 Cumilative:Distance1.000Time6:59.90Pace6:59.90
Split 5:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance1.250Time8:17.70Pace6:38.16
Split 6:Distance0.250Time2:25.60Pace9:42.40 Cumilative:Distance1.500Time10:43.30Pace7:08.87
Split 7:Distance0.500Time2:37.90Pace5:15.80 Cumilative:Distance2.000Time13:21.20Pace6:40.60

Leg 4:Distance5.020Time43:14.30Pace8:36.79
Cool-down/distance with Jacob.
Leg 5:Distance2.000Time15:51.10Pace7:55.55
With Joseph.

Neon Crocs 3 Miles: 11.02

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
66.71	1.00	2.00	2.12	71.83

Neon Crocs 3 Miles: 71.83

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

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