Breaking the Wall

Week starting Jun 25, 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	0.25	10.86	1.00	72.68

Camouflage Crocs 2 Miles: 72.69

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

Sun, Jun 25, 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.

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

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Mon, Jun 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	2.00	0.00	11.04

Fast Running Friend Workout - 2017-06-26 07:36:49
Workout Totals: Distance11.040Time1:18:03.70Pace7:04.25
Usual runs. Felt a fatigue, did a moderate 2 mile tempo down the canyon in 11:17, but felt like I did not have too much more in the tank today.
Leg 1:Distance10.000Time1:09:38.10Pace6:57.81
Alone.
Split 1:Distance5.980Time44:20.10Pace7:24.83 Cumilative:Distance5.980Time44:20.10Pace7:24.83
Split 2:Distance2.000Time11:17.30Pace5:38.65 Cumilative:Distance7.980Time55:37.40Pace6:58.22
Tempo run down the canyon.
Split 3:Distance2.020Time14:00.70Pace6:56.19 Cumilative:Distance10.000Time1:09:38.10Pace6:57.81

Leg 2:Distance1.040Time8:25.60Pace8:06.15
In the park at night. One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.90Pace9:05.96 Cumilative:Distance0.520Time4:43.90Pace9:05.96
Split 2:Distance0.520Time3:41.70Pace7:06.35 Cumilative:Distance1.040Time8:25.60Pace8:06.15

Camouflage Crocs 2 Miles: 11.04

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

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Tue, Jun 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	3.00	0.00	11.04

Fast Running Friend Workout - 2017-06-27 08:05:45
Workout Totals: Distance11.040Time1:20:21.90Pace7:16.77
Paced Sarah through 2 miles in 15:31, then did 3 mile tempo on the loop canyon course in 17:36. Felt tired, the legs were not moving well. Kids ran their usual distances.
Leg 1:Distance1.000Time8:27.00Pace8:27.00
Part with Sarah.
Leg 2:Distance2.000Time15:31.60Pace7:45.80
Sarah's tempo run.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
Jog to the start of the tempo.
Leg 4:Distance3.000Time17:36.20Pace5:52.07
Tempo run.
Leg 5:Distance3.000Time22:45.00Pace7:35.00
Cool-down.
Leg 6:Distance1.040Time8:30.90Pace8:11.25
At the park, part with Matthew.
Split 1:Distance0.520Time4:44.30Pace9:06.73 Cumilative:Distance0.520Time4:44.30Pace9:06.73
With Matthew.
Split 2:Distance0.520Time3:46.60Pace7:15.77 Cumilative:Distance1.040Time8:30.90Pace8:11.25
Alone.

Camouflage Crocs 2 Miles: 11.04

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

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Wed, Jun 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.40	0.25	1.86	1.00	10.51

Fast Running Friend Workout - 2017-06-28 07:45:33
Workout Totals: Distance10.516Time1:17:22.70Pace7:21.49
Today we had some time trials. They wore me out. First I paced William through 3000 in 12:34.7 (4:13,4:12,4:09). That was a PR for him. Then I paced Jacob through 3000 in 11:10.4 (3:41,3:47,3:42). Also a PR. This was a good run for him. He had a panic attack after 1 mile like he did at the regionals, but this time I was running with him and was able to talk him through it. When he got to 600 to go he was able to work it out, sped up from 92-93 panic attack pace first to 88, and then ran the last 200 in 39. This now gives him a reason to believe that he has power over those feelings. And now I had to pace Joseph to a sub-5:30 mile. I pulled him through the first lap in 79, and then my legs started to give out. He noticed and passed me. I was able to run the pace from behind and we ran 83 for the second lap. In the third lap I did not feel I could go further, but I wanted to do my best to help Joseph get his record. We traded leads and were able to run 84. In the last lap we both kicked. Finally by the home stretch I felt like I was actually pacing rather than merely trying to survive. Our last lap was 79. The time was 5:28.0. The balance goes towards the rounding error and the 9.34 meter tax. Joseph earned the privilege to drive a car in a parking lot. Later in the evening I took him. He naturally was awkward at the wheel, but he always hit the breaks in time and did not crash into anything. Stephen did 400 in 95.8 - did not have much juice in him today. Usual distances for everybody more or less today.
Leg 1:Distance0.950Time8:17.60Pace8:43.79
Warm-up.
Leg 2:Distance1.864Time12:34.70Pace6:44.88
William's 3000.
Leg 3:Distance1.864Time11:10.40Pace5:59.66
Jacob's 3000.
Leg 4:Distance0.250Time2:31.30Pace10:05.20
A little jog.
Leg 5:Distance1.000Time5:28.00Pace5:28.00
Joseph's mile.
Leg 6:Distance0.250Time2:41.90Pace10:47.60
Recovery jog.
Leg 7:Distance0.248Time1:35.80Pace6:26.29
Stephen's 400.
Leg 8:Distance1.050Time8:49.60Pace8:24.38
Back to the house.
Leg 9:Distance1.000Time8:17.30Pace8:17.30
With Jacob (I think).
Leg 10:Distance2.040Time15:56.10Pace7:48.68
Alone.

Camouflage Crocs 2 Miles: 10.52

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

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Thu, Jun 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	0.00	11.08

Fast Running Friend Workout - 2017-06-29 08:42:12
Workout Totals: Distance11.080Time1:27:39.00Pace7:54.64
Usual runs, except the boys ran with Matthew earlier in the day.
Leg 1:Distance2.040Time17:45.60Pace8:42.35
With Stephen and William.
Leg 2:Distance1.000Time8:36.30Pace8:36.30
With William.
Leg 3:Distance4.000Time31:43.40Pace7:55.85
With Joseph and Jacob.
Leg 4:Distance3.000Time21:52.40Pace7:17.47
Alone.
Leg 5:Distance1.040Time7:41.30Pace7:23.56
Alone in the evening at the park.

Camouflage Crocs 2 Miles: 11.08

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

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Fri, Jun 30, 2017

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

Fast Running Friend Workout - 2017-06-30 08:34:46
Workout Totals: Distance12.300Time1:35:20.10Pace7:45.05
Usual day, usual distances for everybody, except the evening jog ended up being a bit longer than normal. Also, Matthew set a 0.5 record in the no hand category on our out and back course - 4:09.2.
Leg 1:Distance3.000Time25:51.00Pace8:37.00
With Stephen and William.
Leg 2:Distance0.500Time4:09.20Pace8:18.40
With Jacob, Stephen, William, and Matthew.
Leg 3:Distance4.000Time30:59.80Pace7:44.95
With Joseph and Jacob.
Leg 4:Distance3.000Time21:26.10Pace7:08.70
Alone.
Leg 5:Distance1.800Time12:54.00Pace7:10.00
Alone in the evening - to the park, one lap, and back.

Camouflage Crocs 2 Miles: 12.30

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

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Sat, Jul 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.71	0.00	4.00	0.00	16.71

Fast Running Friend Workout - 2017-07-01 07:36:42
Workout Totals: Distance16.710Time2:04:06.50Pace7:25.63
Did a shorter long run to be fresh for Murray Fun Days. First paced Sarah through 2 miles down the canyon in 15:11 (7:44,7:27). Then did the 3 mile tempo in 17:21 with 0.75 up (4:25), 1.5 down (8:24), and 0.75 up (4:32 - 93,91,88). Then ran home, and ran with Joseph and Jacob back to the car with a detour for their downhill mile pickup. I stayed with Jacob and we ran 5:44. Joseph did 5:42. There was a marked difference in the 3 mile tempo today. The headwind was stronger, which manifested itself in the first 0.75 being a bit slower. However, in spite of that, I was 7 seconds faster than last time in the last 0.75 (uphill). My legs also did not feel shaky when I finished. Whatever weakness I had that made me slow on the uphill after 2 hard miles has been partially corrected. So the takeway from that is that right now I need this workout where I run 2+ miles hard and then finish for 0.75 hard uphill. Joseph and Jacob did 6.69, other kids ran their usual Saturday distances.
Leg 1:Distance1.000Time8:07.00Pace8:07.00
Warm-up - part with Sarah.
Leg 2:Distance2.000Time15:11.20Pace7:35.60
Paced Sarah.
Leg 3:Distance1.000Time7:27.70Pace7:27.70
Jog to the start of the workout.
Leg 4:Distance3.000Time17:21.90Pace5:47.30
Out and back hill tempo.
Leg 5:Distance3.020Time21:52.20Pace7:14.50
To the house.
Leg 6:Distance6.690Time54:06.50Pace8:05.28
With Joseph and Jacob.
Split 1:Distance4.600Time38:35.30Pace8:23.33 Cumilative:Distance4.600Time38:35.30Pace8:23.33
Some distance to get tired.
Split 2:Distance1.000Time5:44.60Pace5:44.60 Cumilative:Distance5.600Time44:19.90Pace7:54.98
Pickup with Jacob down the canyon.
Split 3:Distance1.090Time9:46.60Pace8:58.17 Cumilative:Distance6.690Time54:06.50Pace8:05.28
To the car with Joseph and Jacob.

Leg 7:Distance0.000Time0:00.00Pace0:00.00
Wrong button hit. Need delete function in my UI.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00

Camouflage Crocs 2 Miles: 16.71

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	0.25	10.86	1.00	72.68

Camouflage Crocs 2 Miles: 72.69

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

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