Breaking the Wall

Week starting Jul 19, 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
68.73	0.00	6.90	1.62	77.25

Neon Crocs 3 Miles: 77.26

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

Sun, Jul 19, 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. A short sacrament meeting at our ward.

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

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Mon, Jul 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.51	0.00	0.00	0.62	12.13

Fast Running Friend Workout - 2020-07-20 08:06:07
Workout Totals: Distance12.136Time1:36:40.10Pace7:57.93
Total of 12. One day to Jacob's 14th birthday. Benjamin paced Jacob to a 4:58 mile down the canyon on the less steep part where the difference is 11 seconds faster from the track. New PR for that stretch, and a 5:09 track equivalent. The splits were 74, 76, 77, 71. I ran the first 0.5. Easy runs for everybody else.
Leg 1:Distance1.836Time15:23.60Pace8:23.05
Warm-up with Jacob and Benjamin.
Split 1:Distance1.150Time9:58.00Pace8:40.00 Cumilative:Distance1.150Time9:58.00Pace8:40.00
Split 2:Distance0.062Time0:18.10Pace4:51.94 Cumilative:Distance1.212Time10:16.10Pace8:28.33
Split 3:Distance0.312Time2:45.10Pace8:49.17 Cumilative:Distance1.524Time13:01.20Pace8:32.60
Split 4:Distance0.062Time0:19.10Pace5:08.06 Cumilative:Distance1.586Time13:20.30Pace8:24.60
Split 5:Distance0.250Time2:03.30Pace8:13.20 Cumilative:Distance1.836Time15:23.60Pace8:23.05

Leg 2:Distance1.000Time5:59.20Pace5:59.20
Part of Jacob's mile time trial, then jogged to the finish.
Split 1:Distance0.500Time2:31.80Pace5:03.60 Cumilative:Distance0.500Time2:31.80Pace5:03.60
Split 2:Distance0.500Time3:27.40Pace6:54.80 Cumilative:Distance1.000Time5:59.20Pace5:59.20

Leg 3:Distance6.300Time51:42.30Pace8:12.43
Cool-down with Benjamin, part with Jacob.
Leg 4:Distance3.000Time23:35.00Pace7:51.67
With Benjamin, part with other kids.

Neon Crocs 3 Miles: 12.14

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

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Tue, Jul 21, 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 - 2020-07-21 08:07:19
Workout Totals: Distance12.000Time1:33:10.90Pace7:45.91
12 total, usual easy runs for the kids, except for Jacob. His foot started hurting, so he ran only 4 miles today.
Leg 1:Distance2.000Time15:19.60Pace7:39.80
Alone.
Leg 2:Distance7.000Time54:12.30Pace7:44.61
Part with Joseph, Jacob, and William, part alone with Leigha in the stroller.
Leg 3:Distance3.000Time23:39.00Pace7:53.00
With Benjamin, part with other kids.

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 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	3.00	0.00	12.67

Fast Running Friend Workout - 2020-07-22 08:28:30
Workout Totals: Distance12.670Time1:34:09.80Pace7:25.92
12 total. Did a 3 mile tempo down the canyon in 17:51. William ran the first 2 in 12:00. Joseph was supposed to take off in the last mile, and he did, but then ran out of juice and I ended up catching and passing him in the last quarter. Benjamin did 6 miles most of it down the canyon in 31:40.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up.
Leg 2:Distance3.000Time17:51.10Pace5:57.03
Tempo down the canyon.
Split 1:Distance1.000Time6:00.80Pace6:00.80 Cumilative:Distance1.000Time6:00.80Pace6:00.80
Split 2:Distance1.000Time5:59.60Pace5:59.60 Cumilative:Distance2.000Time12:00.40Pace6:00.20
Split 3:Distance1.000Time5:50.70Pace5:50.70 Cumilative:Distance3.000Time17:51.10Pace5:57.03

Leg 3:Distance5.690Time45:18.40Pace7:57.75
Cool-down.
Leg 4:Distance3.000Time22:53.10Pace7:37.70
With Benjamin.

Neon Crocs 3 Miles: 12.67

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

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Thu, Jul 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.30	0.00	0.90	0.00	12.20

Fast Running Friend Workout - 2020-07-23 08:59:03
Workout Totals: Distance12.204Time1:37:38.30Pace8:00.03
12 total. Did a mile pickup with Jenny down the canyon in 5:59. Benjamin did a pickup in 4:54. Jacob ran 4 mostly on grass, other kids usual distances. Saw the comet at Deer Creek late in the evening.
Leg 1:Distance1.845Time14:44.20Pace7:59.24
With Matthew, part with Jacob.
Leg 2:Distance0.155Time0:56.70Pace6:05.81
With Matthew.
Leg 3:Distance0.952Time7:36.90Pace7:59.94
Alone.
Leg 4:Distance6.002Time48:00.60Pace7:59.94
With Jenny, part with Benjamin, part pushing the stroller with Leigha.
Split 1:Distance3.176Time25:24.40Pace7:59.97 Cumilative:Distance3.176Time25:24.40Pace7:59.97
Split 2:Distance0.749Time5:59.40Pace7:59.84 Cumilative:Distance3.925Time31:23.80Pace7:59.95
Split 3:Distance2.077Time16:36.80Pace7:59.92 Cumilative:Distance6.002Time48:00.60Pace7:59.94

Leg 5:Distance3.250Time26:19.90Pace8:06.12
Part alone, part with Benjamin.

Neon Crocs 3 Miles: 12.20

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

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Fri, Jul 24, 2020

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

Fast Running Friend Workout - 2020-07-24 08:41:16
Workout Totals: Distance12.250Time1:36:44.90Pace7:53.87
Easy runs, total of 12 for me. Benjamin did 9+3 with a pickup in 4:54. Saw the comet at Deer Creek again, this time we had binoculars.
Leg 1:Distance9.000Time1:10:24.00Pace7:49.33
Part with the kids, part alone.
Leg 2:Distance0.250Time2:34.60Pace10:18.40
With Bella.
Leg 3:Distance3.000Time23:46.30Pace7:55.43
With Benjamin, part with Joseph.

Neon Crocs 3 Miles: 12.25

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

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Sat, Jul 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	3.00	1.00	16.00

Fast Running Friend Workout - 2020-07-25 09:12:28
Workout Totals: Distance16.000Time2:00:58.10Pace7:33.63
Total of 16. Did 2x2 down the canyon with Joseph. Jacob did easy 4, his foot is still hurting. On the first one, we started with Jenny, Matthew, Stephen, and William. William had a challenge to break 12:00 off whatever Matthew would be able to hold for the first mile. Matthew got us there in 6:12. Then William shifted gears and ran 5:45. There was some significant amount of grumbling and self doubt at the start - he said there is no way he would be able to close fast enough, but when I promised him a popsicle for trying upgraded to Luna bar for succeeding, he found 5:45 in himself for the second mile. Jenny and Stephen just ran 1 mile and then ran easy for the rest of their distance. Joseph and I did the second interval in 11:56 (6:01, 5:55). Benjamin did 2x3, uphill in 17:08, then down in 15:08. He had a good start in the last one with 9:55 at 2 miles, but then the heat got to him and he slowed down to 5:13. It was 80F+ by the time of his second interval. Jenny is getting married to Nate Walker on Aug 14 in the Provo City Center Temple.
Leg 1:Distance0.980Time8:18.00Pace8:28.16
Warm-up with the kids.
Leg 2:Distance2.000Time11:57.90Pace5:58.95
First interval.
Split 1:Distance1.000Time6:12.70Pace6:12.70 Cumilative:Distance1.000Time6:12.70Pace6:12.70
Split 2:Distance1.000Time5:45.20Pace5:45.20 Cumilative:Distance2.000Time11:57.90Pace5:58.95

Leg 3:Distance2.000Time17:00.00Pace8:30.00
Recovery.
Leg 4:Distance2.000Time11:56.20Pace5:58.10
Second interval.
Leg 5:Distance5.020Time39:55.50Pace7:57.19
Part with Joseph, part with Benjamin, part alone.
Leg 6:Distance4.000Time31:50.50Pace7:57.62
With Benjamin.

Neon Crocs 3 Miles: 16.00

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
68.73	0.00	6.90	1.62	77.25

Neon Crocs 3 Miles: 77.26

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

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