Breaking the Wall

Week starting Jul 12, 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
64.61	0.00	7.00	4.50	76.11

Neon Crocs 3 Miles: 76.11

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

Sun, Jul 12, 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, Jul 13, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.11	0.00	0.00	0.25	12.36

Fast Running Friend Workout - 2020-07-13 08:43:46
Workout Totals: Distance12.362Time1:38:05.00Pace7:56.06
Total of 12, easy pace, except for pacing Julia on the track. She ran 400 in 84.3, and then 200 in 40.7.
Leg 1:Distance9.000Time1:09:19.40Pace7:42.16
With Benjamin, I think part with the boys.
Leg 2:Distance0.250Time2:38.40Pace10:33.60
With Bella
Leg 3:Distance1.060Time9:30.60Pace8:58.30
To the track with Sarah and the kids.
Leg 4:Distance0.750Time6:31.70Pace8:42.27
Part with Mary, part with William.
Leg 5:Distance0.248Time1:24.30Pace5:39.92
Paced Julia with William over 400 on the track.
Leg 6:Distance0.124Time0:40.70Pace5:28.23
200 with Julia and William.
Leg 7:Distance0.930Time7:59.90Pace8:36.02
Back home with the kids.

Neon Crocs 3 Miles: 12.36

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

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Tue, Jul 14, 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 - 2020-07-14 08:26:17
Workout Totals: Distance12.000Time1:33:59.40Pace7:49.95
Easy runs, total of 12. Benjamin did a mile pickup in 4:44.
Leg 1:Distance3.000Time23:05.60Pace7:41.87
Alone.
Leg 2:Distance6.000Time46:59.10Pace7:49.85
I think this was with Joseph and Jacob, part with Jenny, William, and Benjamin. Pushed the stroller with Leigha.
Leg 3:Distance3.000Time23:54.70Pace7:58.23
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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Wed, Jul 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.26	0.00	2.00	1.00	12.26

Fast Running Friend Workout - 2020-07-15 08:30:15
Workout Totals: Distance12.260Time1:33:29.50Pace7:37.54
Total of 12. Progressive 3 mile tempo with Joseph and Jacob. The plan was to run the first mile with everybody, Jenny and Stephen being done after it, then have William kick for the next mile, and then have me, Joseph, and Jacob kick at whatever we could do for the last mile. It went according to plan for the first mile, but then William checked out. We ran the next mile maintaining 6:00 pace, and then kicked. I was able to kick in 5:34, Jacob got 5:32, Joseph 5:31. Benjamin did a 6 mile tempo at 5:20 pace mostly down the canyon.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
Warm-up.
Leg 2:Distance3.000Time17:33.10Pace5:51.03
Tempo run.
Split 1:Distance1.000Time5:57.50Pace5:57.50 Cumilative:Distance1.000Time5:57.50Pace5:57.50
Stephen and Jenny.
Split 2:Distance1.000Time6:01.50Pace6:01.50 Cumilative:Distance2.000Time11:59.00Pace5:59.50
One more mile at the same pace.
Split 3:Distance1.000Time5:34.10Pace5:34.10 Cumilative:Distance3.000Time17:33.10Pace5:51.03
Kick mile.

Leg 3:Distance1.300Time10:35.60Pace8:08.92
With Joseph and Jacob.
Leg 4:Distance3.980Time33:46.60Pace8:29.20
With Matthew.
Leg 5:Distance3.000Time23:35.90Pace7:51.97
With Benjamin.

Neon Crocs 3 Miles: 12.26

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

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Thu, Jul 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.98	0.00	1.00	2.00	11.98

Fast Running Friend Workout - 2020-07-16 08:30:16
Workout Totals: Distance11.980Time1:28:27.40Pace7:23.02
Total of 12. William's redemption run. This time he was able to hit the target - just barely under 6:00 for the first mile, and then closed with 5:46. I told him his redemption would be counted (DNF in a workout in our family results in a loss of treat privileges) if he brought me to the 2 mile mark fast enough to be under 17:33 for 3 even if he had not hit the target of 11:50. He got there 4 second under, but just as a matter of principle, I decided to give it a good push in the last mile and ran 5:37 for 17:24 total.
Leg 1:Distance0.980Time8:40.40Pace8:51.02
Warm-up.
Leg 2:Distance3.000Time17:24.40Pace5:48.13
3 mile tempo with Benjamin, first 2 with William.
Split 1:Distance1.000Time5:59.90Pace5:59.90 Cumilative:Distance1.000Time5:59.90Pace5:59.90
Split 2:Distance1.000Time5:46.70Pace5:46.70 Cumilative:Distance2.000Time11:46.60Pace5:53.30
Split 3:Distance1.000Time5:37.80Pace5:37.80 Cumilative:Distance3.000Time17:24.40Pace5:48.13

Leg 3:Distance5.000Time39:50.40Pace7:58.08
With Benjamin, part with William.
Leg 4:Distance2.000Time15:22.40Pace7:41.20
With Joseph and Jacob.
Leg 5:Distance1.000Time7:09.80Pace7:09.80
Alone.

Neon Crocs 3 Miles: 11.98

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

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Fri, Jul 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 - 2020-07-17 08:18:22
Workout Totals: Distance12.000Time1:33:45.20Pace7:48.77
12 total, usual easy runs, Benjamin did a mile pickup down the canyon in 5:10.
Leg 1:Distance7.500Time59:37.70Pace7:57.03
With Jacob.
Leg 2:Distance1.500Time10:27.40Pace6:58.27
Alone.
Leg 3:Distance3.000Time23:40.10Pace7:53.37
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, Jul 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.26	0.00	4.00	1.25	15.51

Fast Running Friend Workout - 2020-07-18 08:32:20
Workout Totals: Distance15.505Time1:56:23.70Pace7:30.42
Total of 15.5. Did 2x2 down the canyon with Joseph and Jacob. In the first we paced Jenny to 12:04. Stephen kept up with us until about a quarter to go, then dropped back. William was supposed to run all of with us, but he was having a doubtful attitude, dropped back, and then never caught up, for which he earned a removal of treat privileges until he does a redemption workout. Faced with the terrible consequences of having to live without treats until Monday, he decided to do a redemption workout that night. He argued that he possibly could not run 2 miles in 12 minutes down the canyon, and asked what time he would have to run if he went for only 1.25. I told him 5:36 split at the mile, then an honest effort to the finish. He split 5:35, then closed in 87 and got 7:01 restoring his privileges. Benjamin did 3x2 alternating down and up - 10:02, 10:57, 9:52.
Leg 1:Distance1.005Time8:02.40Pace8:00.00
Warm-up.
Leg 2:Distance2.000Time12:04.80Pace6:02.40
With Jenny, Joseph, and Jacob down the canyon. Part with William and Stephen.
Leg 3:Distance2.000Time16:42.20Pace8:21.10
Recovery back up.
Leg 4:Distance2.000Time11:52.20Pace5:56.10
Second interval with Joseph and Jacob.
Leg 5:Distance5.000Time40:08.30Pace8:01.66
More distance, part with Benjamin.
Leg 6:Distance0.480Time4:35.70Pace9:34.38
Warm-up with William.
Leg 7:Distance1.250Time7:01.10Pace5:36.88
Interval down the canyon with William.
Leg 8:Distance1.770Time15:57.00Pace9:00.68
Cool-down with William.

Neon Crocs 3 Miles: 15.51

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
64.61	0.00	7.00	4.50	76.11

Neon Crocs 3 Miles: 76.11

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

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