Breaking the Wall

Week starting Jun 21, 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:	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
67.48	0.00	4.91	3.66	76.05

Neon Crocs 3 Miles: 76.03

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

Sun, Jun 21, 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 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	2.00	0.00	12.25

Fast Running Friend Workout - 2020-06-22 08:35:11
Workout Totals: Distance12.250Time1:36:18.90Pace7:51.75
12 total. Kids ran easy. I did a 2 mile tempo down the canyon in 11:32.
Leg 1:Distance1.000Time8:36.00Pace8:36.00
With Jacob and Stephen.
Leg 2:Distance8.000Time1:00:16.20Pace7:32.03
1.5 with the kids pushing Leigha in the stroller, then some alone, and some with Rob riding along on a bike. Did 2 mile tempo run down the canyon.
Split 1:Distance4.050Time31:58.20Pace7:53.63 Cumilative:Distance4.050Time31:58.20Pace7:53.63
Split 2:Distance2.000Time11:32.10Pace5:46.05 Cumilative:Distance6.050Time43:30.30Pace7:11.45
Tempo run down the canyon.
Split 3:Distance1.950Time16:45.90Pace8:35.85 Cumilative:Distance8.000Time1:00:16.20Pace7:32.03

Leg 3:Distance0.250Time2:35.50Pace10:22.00
With Bella.
Leg 4:Distance3.000Time24:51.20Pace8:17.07
With Joseph, Jacob, Benjamin, and Julia.

Neon Crocs 3 Miles: 12.25

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

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Tue, Jun 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2020-06-23 08:01:23
Workout Totals: Distance12.000Time1:33:28.40Pace7:47.37
Easy runs, total of 12. Benjamin still recovering from the injury, just running easy.
Leg 1:Distance3.000Time23:10.90Pace7:43.63
Alone.
Leg 2:Distance6.000Time46:44.00Pace7:47.33
With Jenny, Benjamin, Joseph, and Jacob, part with William.
Leg 3:Distance3.000Time23:33.50Pace7:51.17
With Benjamin.
Split 1:Distance2.845Time22:39.50Pace7:57.86 Cumilative:Distance2.845Time22:39.50Pace7:57.86
Split 2:Distance0.155Time0:54.00Pace5:48.39 Cumilative:Distance3.000Time23:33.50Pace7:51.17

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 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.25	2.00	12.25

Fast Running Friend Workout - 2020-06-24 08:15:48
Workout Totals: Distance12.250Time1:32:58.00Pace7:35.35
Total of 12. Did a workout with William - 4x0.5 down the canyon with short rest, 2:47, 2:47, 2:50, 2:45. Jenny and Stephen did the first 0.25 with us on each. Joseph and Jacob did the same workout as Benjamin paced them, 2:29, 2:31, 2:34, 2:36 (Joseph 2:37). I did a tempo pickup while adding distance, 1.125 uphill and 0.375 downhill in 7:59.
Leg 1:Distance1.000Time7:59.80Pace7:59.80
I think this was with Benjamin and Jacob.
Leg 2:Distance1.000Time8:13.00Pace8:13.00
Warm-up with the boys.and Jenny.
Leg 3:Distance2.300Time14:52.30Pace6:27.96
Workout.
Split 1:Distance0.500Time2:47.80Pace5:35.60 Cumilative:Distance0.500Time2:47.80Pace5:35.60
Split 2:Distance0.100Time1:09.90Pace11:39.00 Cumilative:Distance0.600Time3:57.70Pace6:36.17
Split 3:Distance0.500Time2:47.30Pace5:34.60 Cumilative:Distance1.100Time6:45.00Pace6:08.18
Split 4:Distance0.100Time1:13.00Pace12:10.00 Cumilative:Distance1.200Time7:58.00Pace6:38.33
Split 5:Distance0.500Time2:50.60Pace5:41.20 Cumilative:Distance1.700Time10:48.60Pace6:21.53
Split 6:Distance0.100Time1:18.60Pace13:06.00 Cumilative:Distance1.800Time12:07.20Pace6:44.00
Split 7:Distance0.500Time2:45.10Pace5:30.20 Cumilative:Distance2.300Time14:52.30Pace6:27.96

Leg 4:Distance4.700Time35:34.90Pace7:34.23
More distance, some with the kids, did a pickup, 1.125 uphill, 0.375 down.
Split 1:Distance3.220Time25:51.70Pace8:01.89 Cumilative:Distance3.220Time25:51.70Pace8:01.89
Split 2:Distance1.250Time7:59.00Pace6:23.20 Cumilative:Distance4.470Time33:50.70Pace7:34.30
Split 3:Distance0.230Time1:44.20Pace7:33.04 Cumilative:Distance4.700Time35:34.90Pace7:34.23

Leg 5:Distance0.250Time2:35.20Pace10:20.80
With Bella.
Leg 6:Distance3.000Time23:42.80Pace7:54.27
With Benjamin.

Neon Crocs 3 Miles: 12.25

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

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Thu, Jun 25, 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 - 2020-06-25 07:41:02
Workout Totals: Distance12.000Time1:33:22.40Pace7:46.87
Easy runs, total of 12, paced Nate in a mile time trial on the little boy course (out and back) - 6:51.
Leg 1:Distance1.000Time7:52.80Pace7:52.80
Alone.
Leg 2:Distance8.000Time1:02:16.40Pace7:47.05
With Benjamin, I think part with Jacob and William.
Leg 3:Distance1.000Time8:31.00Pace8:31.00
With Mary, Jenny, Nate, Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time6:51.20Pace6:51.20
Nate's mile time trial additionally paced by Jenny, William, Stephen, Joseph, and Jacob. He reached the goal of breaking 7.
Leg 5:Distance1.000Time7:51.00Pace7:51.00
With Joseph.

Neon Crocs 3 Miles: 12.00

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

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Fri, Jun 26, 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 - 2020-06-26 08:39:16
Workout Totals: Distance12.000Time1:34:09.90Pace7:50.82
Easy runs, total of 12, usual distances.
Leg 1:Distance3.000Time22:55.10Pace7:38.37
Alone.
Leg 2:Distance6.000Time47:27.30Pace7:54.55
With Benjamin, Jenny, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.50Pace7:55.83
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 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	1.66	1.50	15.54

Fast Running Friend Workout - 2020-06-27 08:09:49
Workout Totals: Distance15.530Time1:59:25.30Pace7:41.38
Total of a bit over 15. Paced William in a down the canyon mile time trial, and he go a PR of 5:18.4. Joseph and Jacob paced him. After that Jacob ran the same mile in 5:03 with Joseph scoring a DNS. I ran the first 0.5 with Jacob in 2:31. Then Jacob and I jogged some, and did a 1.5 pickup in 8:56. Benjamin got an adjustment from Dr. Street on Thursday, and felt like it did something for him. He says his form started feeling smoother. So today he gave it a shot, and ran a 3 mile tempo down the canyon in 14:47 (4:55, 4:58, 4:54). He said he liked how it felt.
Leg 1:Distance0.980Time7:57.30Pace8:07.04
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:18.40Pace5:18.40
William's mile.
Leg 3:Distance1.000Time8:30.30Pace8:30.30
Recovery uphill.
Leg 4:Distance9.550Time1:13:07.50Pace7:39.42
More distances with pickups.
Split 1:Distance0.500Time2:31.40Pace5:02.80 Cumilative:Distance0.500Time2:31.40Pace5:02.80
With Jacob.
Split 2:Distance0.750Time5:53.80Pace7:51.73 Cumilative:Distance1.250Time8:25.20Pace6:44.16
Split 3:Distance1.500Time8:56.00Pace5:57.33 Cumilative:Distance2.750Time17:21.20Pace6:18.62
1.5 down the canyon pickup.
Split 4:Distance6.800Time55:46.30Pace8:12.10 Cumilative:Distance9.550Time1:13:07.50Pace7:39.42

Leg 5:Distance2.000Time15:32.90Pace7:46.45
With Matthew.
Split 1:Distance1.845Time14:32.80Pace7:53.06 Cumilative:Distance1.845Time14:32.80Pace7:53.06
Split 2:Distance0.155Time1:00.10Pace6:27.74 Cumilative:Distance2.000Time15:32.90Pace7:46.45
Uphill pickup.

Leg 6:Distance1.000Time8:58.90Pace8:58.90
With Matthew and Mary.

Neon Crocs 3 Miles: 15.53

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
67.48	0.00	4.91	3.66	76.05

Neon Crocs 3 Miles: 76.03

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

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