Breaking the Wall

Week starting Jun 24, 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:

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
69.38	2.50	9.84	0.51	82.23

Brown Crocs 2 Miles: 82.23

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

Sun, Jun 24, 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 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.50	1.50	0.00	12.00

Fast Running Friend Workout - 2018-06-25 08:31:16
Workout Totals: Distance12.000Time1:32:35.90Pace7:42.99
Easy runs, usual distances for the kids, total of 12 for me, did a 1.5 tempo pickup down the canyon in 8:11.6, and another one with the kids in the evening for 0.5 uphill in 3:20.
Leg 1:Distance8.000Time1:00:22.40Pace7:32.80
With Jenny, except for the tempo.
Split 1:Distance6.270Time50:23.00Pace8:02.14 Cumilative:Distance6.270Time50:23.00Pace8:02.14
Split 2:Distance1.500Time8:11.60Pace5:27.73 Cumilative:Distance7.770Time58:34.60Pace7:32.33
Split 3:Distance0.230Time1:47.80Pace7:48.70 Cumilative:Distance8.000Time1:00:22.40Pace7:32.80

Leg 2:Distance1.000Time8:14.50Pace8:14.50
With Joseph, Jacob, William, Stephen, Matthew, and Bonnie.
Leg 3:Distance3.000Time23:59.00Pace7:59.67
Same crew without Matthew. Did a pickup for the last 0.5 uphill.
Split 1:Distance2.500Time20:38.30Pace8:15.32 Cumilative:Distance2.500Time20:38.30Pace8:15.32
Split 2:Distance0.500Time3:20.70Pace6:41.40 Cumilative:Distance3.000Time23:59.00Pace7:59.67

Brown Crocs 2 Miles: 12.00

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

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Tue, Jun 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	3.00	0.19	14.37

Fast Running Friend Workout - 2018-06-26 08:37:10
Workout Totals: Distance14.368Time1:48:41.30Pace7:33.88
Did a pace sense 2 mile tempo run with Jacob down the canyon. His target was 5:50 - without looking at his watch or getting the splits. He managed to hit the target, but was rather uneven. Then in the evening we participated in a running primary activity. Joseph, Jacob, and I set a pace on the track at Orem High that was supposed to be 6:00 per mile (we mispaced it and ran 5:53.5 instead). Everybody else was going to run "till the standard bearer fainteth". One primary kid made it to 400, and so did Stephen (86). Bonnie made it to about 900. William made it to 1200, and then kept running, and finished in 6:01. It was very hot, though. It did not help that with the help from Joseph I mispaced it and went too fast. Then we did sprints - 100 meters. Bonnie got 15.2 - that was quite a surprise. I thought she was going to run about 16.5, and was not in a particular hurry to get going once I called the start. Then I realized I'd better get moving, and barely caught up to her at the end. Jacob ran 14.8, Stephen 17.8, Matthew 20.7 - all PRs.
Leg 1:Distance0.980Time8:22.80Pace8:33.06
Warm-up with Jacob.
Leg 2:Distance2.000Time11:40.60Pace5:50.30
Jacob's 2 mile tempo.
Leg 3:Distance7.020Time54:19.80Pace7:44.36
More distance - most of it with Jacob.
Leg 4:Distance0.180Time1:42.90Pace9:31.67
Warm-up.
Leg 5:Distance1.000Time6:01.40Pace6:01.40
Primary activity mile on the track.
Split 1:Distance0.000Time0:00.10Pace0:00.00 Cumilative:Distance0.000Time0:00.10Pace0:00.00
Split 2:Distance1.000Time5:53.50Pace5:53.50 Cumilative:Distance1.000Time5:53.60Pace5:53.60
With Joseph and Jacob.
Split 3:Distance0.000Time0:07.80Pace0:00.00 Cumilative:Distance1.000Time6:01.40Pace6:01.40
Waiting for William.

Leg 6:Distance0.062Time0:18.10Pace4:51.94
100 meter sprint
Split 1:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.062Time0:15.20Pace4:05.16
Finished with Bonnie.
Split 2:Distance0.000Time0:02.90Pace0:00.00 Cumilative:Distance0.062Time0:18.10Pace4:51.94
Waiting for Stephen.

Leg 7:Distance0.064Time0:17.80Pace4:38.12
100 meter sprint.
Split 1:Distance0.052Time0:15.20Pace4:52.31 Cumilative:Distance0.052Time0:15.20Pace4:52.31
Bonnie's time
Split 2:Distance0.012Time0:02.60Pace3:36.67 Cumilative:Distance0.064Time0:17.80Pace4:38.12
Stephen's time.

Leg 8:Distance0.062Time0:20.70Pace5:33.87
100 meters with Matthew.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
With William, Stephen, Matthew, Joseph, Jacob, and Bonnie.
Leg 10:Distance2.000Time16:21.00Pace8:10.50
Same group minus Matthew.

Brown Crocs 2 Miles: 14.37

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

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Wed, Jun 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.97	0.00	0.34	0.32	14.63

Fast Running Friend Workout - 2018-06-27 08:43:50
Workout Totals: Distance14.627Time1:55:02.90Pace7:51.93
Did 4x0.25 with Joseph down the canyon - he was struggling today, could not even hit 80s towards the end. Bonnie was also struggling - Jacob paced her through 2 miles down the canyon, the target was 6:40 which I thought she would hit easily, but she could only run 13:32 (6:46 pace). Then I ran some more miles myself, and more in the evening with Matthew, William and Stephen.
Leg 1:Distance0.980Time8:07.00Pace8:16.94
Warm-up with Joseph, Jacob, and Bonnie.
Leg 2:Distance1.657Time13:15.60Pace8:00.14
4x0.25 workout with Joseph.
Split 1:Distance0.153Time1:13.40Pace7:59.74 Cumilative:Distance0.153Time1:13.40Pace7:59.74
Split 2:Distance0.246Time1:58.00Pace7:59.67 Cumilative:Distance0.399Time3:11.40Pace7:59.70
Split 3:Distance0.162Time1:17.90Pace8:00.86 Cumilative:Distance0.561Time4:29.30Pace8:00.04
Split 4:Distance0.257Time2:03.30Pace7:59.77 Cumilative:Distance0.818Time6:32.60Pace7:59.95
Split 5:Distance0.169Time1:21.30Pace8:01.07 Cumilative:Distance0.987Time7:53.90Pace8:00.14
Split 6:Distance0.253Time2:01.60Pace8:00.63 Cumilative:Distance1.240Time9:55.50Pace8:00.24
Split 7:Distance0.168Time1:20.80Pace8:00.95 Cumilative:Distance1.408Time11:16.30Pace8:00.33
Split 8:Distance0.249Time1:59.30Pace7:59.12 Cumilative:Distance1.657Time13:15.60Pace8:00.14

Leg 3:Distance1.350Time10:20.30Pace7:39.48
With Jacob and Bonnie.
Split 1:Distance0.430Time3:47.30Pace8:48.60 Cumilative:Distance0.430Time3:47.30Pace8:48.60
Split 2:Distance0.920Time6:33.00Pace7:07.17 Cumilative:Distance1.350Time10:20.30Pace7:39.48

Leg 4:Distance1.640Time15:12.00Pace9:16.10
With Jacob and Bonnie.
Leg 5:Distance5.000Time36:28.20Pace7:17.64
Alone.
Leg 6:Distance1.000Time8:03.50Pace8:03.50
With William, and Matthew.
Leg 7:Distance3.000Time23:36.30Pace7:52.10
With William and Stephen.

Brown Crocs 2 Miles: 14.63

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

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Thu, Jun 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.98	2.00	0.00	0.00	12.98

Fast Running Friend Workout - 2018-06-28 08:29:58
Workout Totals: Distance12.980Time1:40:30.90Pace7:44.63
Usual distances for the kids and myself, paced Jenny through a 2 mile tempo down the canyon in 12:05.9 (5:59, 6:06). This is a significant confidence builder for her.
Leg 1:Distance0.980Time8:06.90Pace8:16.84
Warm-up with Jenny.
Leg 2:Distance2.000Time12:05.90Pace6:02.95
Tempo run down the canyon with Jenny.
Leg 3:Distance6.000Time46:22.90Pace7:43.82
More miles - I think this was part with Jenny and part alone.
Leg 4:Distance1.000Time7:53.50Pace7:53.50
With Matthew, William, Stephen, Joseph, Jacob, and Bonnie.
Leg 5:Distance3.000Time26:01.70Pace8:40.57
Same company without Matthew and Stephen.

Brown Crocs 2 Miles: 12.98

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

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Fri, Jun 29, 2018

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 - 2018-06-29 09:19:44
Workout Totals: Distance12.000Time1:34:05.70Pace7:50.47
Usual easy runs, usual distances: Jenny 8, Julia 4, Joseph, Jacob, and Bonnie - 6 (2+4), Stephen 3 (2+1), Matthew 1.
Leg 1:Distance8.000Time1:02:16.60Pace7:47.07
With Jenny.
Leg 2:Distance1.000Time8:02.60Pace8:02.60
With Matthew, Stephen, William, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time23:46.50Pace7:55.50
Same crew minus Stephen and Bonnie.

Brown Crocs 2 Miles: 12.00

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

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Sat, Jun 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	5.00	0.00	16.25

Fast Running Friend Workout - 2018-06-30 08:29:29
Workout Totals: Distance16.250Time1:58:36.40Pace7:17.93
Total of 16. Usual Saturday distances for the kids. Did a 5 mile tempo down the canyon in 28:12.3 (5:45, 5:40, 5:32, 5:41, 5:34). Did not start with the intention of beating 5:40 average, actually did not really have any kind of a goal except be faster than 6:00, and maybe dipping under 29:00 with a good push at the end if I had some juice. First mile felt not too easy, but the second somehow ended up being 5 seconds faster. Then something happened in the third - probably a gust of tailwind - and I found myself 3 seconds ahead of the 5:40 guy. Now that I was there I felt obligated to not give him back any ground. In the last mile I found enough energy to run 5:34.
Leg 1:Distance2.980Time23:52.50Pace8:00.70
Warm-up with Jenny, part with Joseph and Jacob.
Leg 2:Distance5.000Time28:12.30Pace5:38.46
Tempo run down the canyon.
Leg 3:Distance2.020Time15:58.50Pace7:54.50
Cool-down.
Leg 4:Distance1.000Time7:57.00Pace7:57.00
With Matthew, Bonnie, and William.
Leg 5:Distance5.000Time40:03.40Pace8:00.68
With Bonnie, William, and Stephen.
Leg 6:Distance0.250Time2:32.70Pace10:10.80
With Mary.

Brown Crocs 2 Miles: 16.25

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
69.38	2.50	9.84	0.51	82.23

Brown Crocs 2 Miles: 82.23

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

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