Breaking the Wall

Week starting Jul 19, 2015

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:	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
78.16	5.00	0.00	2.36	85.52

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

Sun, Jul 19, 2015

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. Long nap in the afternoon.

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

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Mon, Jul 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.14	0.00	0.00	0.00	15.14

Fast Running Friend Workout - 2015-07-20 07:27:24
Workout Totals: Distance15.140Time1:59:52.90Pace7:55.09
15 total today. Benjamin did 10, Jenny and Julia 4 (at grandma's house), Joseph and Jacob 4, William 2, Stephen 1. William had some stomach pains in the middle of the night last night, so I was not even sure if he would be able to run today, but he was quite energetic, and ran his fastest time on the big boy course.
Leg 1:Distance4.000Time33:45.60Pace8:26.40
With Joseph and Jacob - Joseph's legs were sore after the 5 K so we ran slower.
Leg 2:Distance2.040Time16:26.30Pace8:03.48
With Benjamin and William.
Leg 3:Distance8.100Time1:00:45.40Pace7:30.05
With Benjamin.
Leg 4:Distance1.000Time8:55.60Pace8:55.60
With Stephen later in the afternoon.

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

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Tue, Jul 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.28	0.00	0.00	0.62	11.90

Fast Running Friend Workout - 2015-07-21 07:39:34
Workout Totals: Distance11.905Time1:35:53.40Pace8:03.28
Kids ran usual distances. I did a workout with Benjamin. He did 3x0.75 + 1 mile down the canyon with long rest, splits 3:29, 3:26, 3:33 for 0.75 and 4:50 for the mile. I did 600,400,400,and 600 with him.
Leg 1:Distance4.000Time29:06.90Pace7:16.73
With Joseph and Jacob.
Leg 2:Distance0.730Time6:07.70Pace8:23.70
Warm-up with Benjamin.
Leg 3:Distance4.875Time40:39.00Pace8:20.31
Workout with Benjamin.
Split 1:Distance0.375Time1:47.60Pace4:46.93 Cumilative:Distance0.375Time1:47.60Pace4:46.93
Split 2:Distance0.700Time6:38.20Pace9:28.86 Cumilative:Distance1.075Time8:25.80Pace7:50.51
Split 3:Distance0.250Time1:07.30Pace4:29.20 Cumilative:Distance1.325Time9:33.10Pace7:12.53
Split 4:Distance0.800Time7:27.80Pace9:19.75 Cumilative:Distance2.125Time17:00.90Pace8:00.42
Split 5:Distance0.250Time1:09.40Pace4:37.60 Cumilative:Distance2.375Time18:10.30Pace7:39.07
Split 6:Distance1.500Time15:57.50Pace10:38.33 Cumilative:Distance3.875Time34:07.80Pace8:48.46
Split 7:Distance0.375Time1:45.90Pace4:42.40 Cumilative:Distance4.250Time35:53.70Pace8:26.75
Split 8:Distance0.625Time4:45.30Pace7:36.48 Cumilative:Distance4.875Time40:39.00Pace8:20.31

Leg 4:Distance2.300Time19:59.80Pace8:41.65
Cool-down.

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

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Wed, Jul 22, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.52	0.00	0.00	0.00	13.52

Fast Running Friend Workout - 2015-07-22 07:38:00
Workout Totals: Distance13.519Time1:45:41.80Pace7:49.10
Usual run - kids ran usual distances.
Leg 1:Distance4.000Time31:54.50Pace7:58.62
With Joseph and Jacob.
Leg 2:Distance1.020Time8:22.60Pace8:12.75
With William on the big boy course.
Leg 3:Distance4.499Time33:45.70Pace7:30.26
With Benjamin. We caught up to Sarah around 2.5 into the run and ran with her. I pushed Mary and Matthew in the stroller.
Leg 4:Distance4.000Time31:39.00Pace7:54.75
With Benjamin.

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

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Thu, Jul 23, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.87	0.00	0.00	0.62	12.49

Fast Running Friend Workout - 2015-07-23 07:18:18
Workout Totals: Distance12.490Time1:39:00.30Pace7:55.60
More or less a usual day for the kids. Benjamin did a mile time trial in the canyon. He ran 4:29.9 - splits 64.5, 68.5, 68, 68. I did 0.5 in 2:24.
Leg 1:Distance3.640Time29:21.80Pace8:04.01
Warm up with Benjamin, strides.
Split 1:Distance2.741Time21:55.70Pace8:00.01 Cumilative:Distance2.741Time21:55.70Pace8:00.01
Split 2:Distance0.062Time0:18.30Pace4:55.16 Cumilative:Distance2.803Time22:14.00Pace7:55.92
Split 3:Distance0.125Time1:19.40Pace10:35.20 Cumilative:Distance2.928Time23:33.40Pace8:02.72
Split 4:Distance0.062Time0:16.70Pace4:29.35 Cumilative:Distance2.990Time23:50.10Pace7:58.29
Split 5:Distance0.650Time5:31.70Pace8:30.31 Cumilative:Distance3.640Time29:21.80Pace8:04.01

Leg 2:Distance1.000Time5:50.90Pace5:50.90
0.5 fast + 0.5 easy while Benjamin was doing a mile time trial.
Split 1:Distance0.500Time2:24.50Pace4:49.00 Cumilative:Distance0.500Time2:24.50Pace4:49.00
Tried to keep up with Benjamin, he dropped me after the first 200 in 31. I ran to the half mile.
Split 2:Distance0.500Time3:26.40Pace6:52.80 Cumilative:Distance1.000Time5:50.90Pace5:50.90

Leg 3:Distance2.350Time20:53.40Pace8:53.36
Back to the house with Sarah and Benjamin.
Leg 4:Distance4.000Time31:24.40Pace7:51.10
With Joseph and Jacob.
Leg 5:Distance1.500Time11:29.80Pace7:39.87
Alone.

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

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Fri, Jul 24, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	1.12	12.22

Fast Running Friend Workout - 2015-07-24 07:29:09
Workout Totals: Distance12.226Time1:35:05.20Pace7:46.64
Did a mile time trial today on the track at Provo High in 5:11.0. Had not done one on the track in awhile. This was a good cob-web shaker. Benjamin paced me. Joseph and Jacob helped by running a relay race against me for the last 800 meters. I thought they were going to beat me, but they did not - barely. Jacob ran 79 for his leg, Joseph 77. My splits were 74,79,78,78 - the balance went to the 9.34 meter tax and precision.
Leg 1:Distance1.836Time15:46.10Pace8:35.31
Warm-up with Benjamin, Joseph, and Jacob - strides.
Split 1:Distance1.400Time11:43.00Pace8:22.14 Cumilative:Distance1.400Time11:43.00Pace8:22.14
Split 2:Distance0.062Time0:18.30Pace4:55.16 Cumilative:Distance1.462Time12:01.30Pace8:13.37
Split 3:Distance0.062Time0:41.80Pace11:14.19 Cumilative:Distance1.524Time12:43.10Pace8:20.72
Split 4:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance1.586Time13:01.20Pace8:12.56
Split 5:Distance0.250Time2:44.90Pace10:59.60 Cumilative:Distance1.836Time15:46.10Pace8:35.31

Leg 2:Distance1.000Time5:11.00Pace5:11.00
Mile time trial.
Leg 3:Distance1.250Time10:32.10Pace8:25.68
Cool-down to the car.
Leg 4:Distance1.000Time7:54.70Pace7:54.70
With William on the little boy course - Joseph, Jacob, and Benjamin ran ahead.
Leg 5:Distance1.020Time8:32.80Pace8:22.75
With William, Benjamin, Jenny, and Julia on the big boy course.
Leg 6:Distance2.040Time16:42.00Pace8:11.18
With Benjamin, Jenny, and Julia.
Leg 7:Distance2.040Time15:43.90Pace7:42.70
With Benjamin.
Leg 8:Distance2.040Time14:42.60Pace7:12.65
Alone.

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

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Sat, Jul 25, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.25	5.00	0.00	0.00	20.25

Fast Running Friend Workout - 2015-07-25 07:55:39
Workout Totals: Distance20.250Time2:32:48.70Pace7:32.78
20.25 miles total. Joseph and Jacob did 5, Jenny 4, Julia 3, William 2, Stephen 1, Sarah 5. I paced Sarah with Joseph and Jacob (Jenny and Julia for the first 1.5) through a 5 mile tempo run. She ran 42:29 averaging 8:30 - new course PR for her, actually might be a life-time 5 mile PR. This goes to show that a woman can stay in very decent shape after giving birth to nine children if she eats healthy, exercises consistently, and takes naps when needed. Maybe we should write a book on the subject - does anybody have suggestions on a publisher? Benjamin was feeling like he was getting a cold, so he just ran 13 at an easy pace. I ran 10 with him. I ran the last 5 miles on the out and back 5 mile course by our house as a tempo run. It was hot (I think 80F or more) already by then, so the pace was slower. I had Sarah bring me EmergenC to the 3.3 mark. Managed to do 6:03 average - 30:14 for the tempo.
Leg 1:Distance5.000Time42:29.10Pace8:29.82
Pacing Sarah with Joseph and Jacob (Jenny and Julia ran with us for the first 1.5).
Leg 2:Distance10.250Time1:20:05.30Pace7:48.81
With Benjamin.
Split 1:Distance5.050Time40:28.40Pace8:00.87 Cumilative:Distance5.050Time40:28.40Pace8:00.87
Split 2:Distance5.200Time39:36.90Pace7:37.10 Cumilative:Distance10.250Time1:20:05.30Pace7:48.81

Leg 3:Distance5.000Time30:14.30Pace6:02.86
Tempo run in the heat.

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
78.16	5.00	0.00	2.36	85.52

Night Sleep Time: 7.00	Nap Time: 2.00	Total Sleep Time: 9.00

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