Breaking the Wall

Week starting Jul 26, 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:	72.31	Year:	3105.12
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
64.60	0.00	8.25	3.25	76.10

Neon Crocs 3 Miles: 76.10

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

Sun, Jul 26, 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 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	1.25	0.00	12.00

Fast Running Friend Workout - 2020-07-27 08:47:19
Workout Totals: Distance12.000Time1:32:29.60Pace7:42.47
Mostly easy runs, 12 total, usual distances, did 1.25 pickup in 7:22. Benjamin did 4:54 mile, I think.
Leg 1:Distance4.000Time32:00.30Pace8:00.07
With Benjamin, Joseph, and Jacob, part with Sarah, and Leigha in the stroller.
Leg 2:Distance5.000Time36:47.70Pace7:21.54
Part with Benjamin and Jenny, part alone.
Split 1:Distance2.500Time19:05.60Pace7:38.24 Cumilative:Distance2.500Time19:05.60Pace7:38.24
Split 2:Distance1.250Time7:22.50Pace5:54.00 Cumilative:Distance3.750Time26:28.10Pace7:03.49
Split 3:Distance1.250Time10:19.60Pace8:15.68 Cumilative:Distance5.000Time36:47.70Pace7:21.54

Leg 3:Distance3.000Time23:41.60Pace7:53.87
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.00

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

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Tue, Jul 28, 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 - 2020-07-28 08:44:38
Workout Totals: Distance12.000Time1:33:33.20Pace7:47.77
12 total, easy pace, usual runs.
Leg 1:Distance1.000Time7:44.60Pace7:44.60
Alone.
Leg 2:Distance8.000Time1:02:11.80Pace7:46.48
Part with Joseph and Jacob, part alone. Pushed Leigha in the stroller for part of it.
Leg 3:Distance3.000Time23:36.80Pace7:52.27
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 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	2.00	1.00	12.00

Fast Running Friend Workout - 2020-07-29 08:44:20
Workout Totals: Distance12.000Time1:30:12.00Pace7:31.00
12 total. 3 mile progressive tempo run down the canyon. Matthew did 1 mile in 6:06.7 (down the canyon PR), Stephen did the mile also, Jenny ran 1.25 in 7:32, William dropped back and earned himself a redemption workout, Joseph kicked in 5:34 for the last mile, Jacob 5:37, I had 5:44.
Leg 1:Distance0.980Time8:04.00Pace8:13.88
Warm-up.
Leg 2:Distance3.000Time17:44.80Pace5:54.93
Tempo run with Joseph, and Jacob, part with Stephen, Matthew, and Jenny.
Split 1:Distance1.000Time6:06.70Pace6:06.70 Cumilative:Distance1.000Time6:06.70Pace6:06.70
Split 2:Distance1.000Time5:53.80Pace5:53.80 Cumilative:Distance2.000Time12:00.50Pace6:00.25
Split 3:Distance1.000Time5:44.30Pace5:44.30 Cumilative:Distance3.000Time17:44.80Pace5:54.93

Leg 3:Distance3.020Time25:51.10Pace8:33.61
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:06.60Pace7:33.30
Alone.
Leg 5:Distance3.000Time23:25.50Pace7:48.50
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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Thu, Jul 30, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	0.00	2.00	0.00	12.10

Fast Running Friend Workout - 2020-07-30 08:31:11
Workout Totals: Distance12.100Time1:31:13.70Pace7:32.37
Total of 12. William redeemed himself with a 2 mile tempo in 11:48 (5:59, 5:49). Benjamin did a 6 mile tempo with 4 down, 1 slight rolling down, and the last one 1 to the house in 31:20 with the last uphill mile in 5:16.
Leg 1:Distance2.000Time14:59.60Pace7:29.80
Alone.
Leg 2:Distance0.980Time9:07.00Pace9:18.16
Warm-up with Willaim.
Leg 3:Distance2.000Time11:48.60Pace5:54.30
William's redemption tempo run.
Leg 4:Distance2.020Time17:41.40Pace8:45.45
Cool-down with William.
Leg 5:Distance2.100Time14:53.70Pace7:05.57
Part with Joseph, part alone.
Leg 6:Distance3.000Time22:43.40Pace7:34.47
Alone.

Neon Crocs 3 Miles: 12.10

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

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Fri, Jul 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2020-07-31 08:59:18
Workout Totals: Distance12.000Time1:37:02.60Pace8:05.22
12 total. Did 1.25 down the canyon in 6:59. Benjamin ran 1 mile in 4:44. Bella was in the mood for some distance today, and ran 1.75 with the last mile in 12:09 without holding the hand. Otherwise usual distances and easy pace for everybody.
Leg 1:Distance9.000Time1:07:20.90Pace7:28.99
With Benjamin, part with Jenny, I think.
Split 1:Distance6.050Time46:34.10Pace7:41.83 Cumilative:Distance6.050Time46:34.10Pace7:41.83
Split 2:Distance1.250Time6:59.00Pace5:35.20 Cumilative:Distance7.300Time53:33.10Pace7:20.15
Split 3:Distance1.700Time13:47.80Pace8:06.94 Cumilative:Distance9.000Time1:07:20.90Pace7:28.99

Leg 2:Distance1.000Time9:41.90Pace9:41.90
With Sarah and Mary, pushing Bella in the stroller.
Leg 3:Distance1.000Time7:50.60Pace7:50.60
Alone.
Leg 4:Distance1.000Time12:09.20Pace12:09.20
With Bella and Sarah, pushed Mary in the stroller.

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, Aug 01, 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 - 2020-08-01 08:59:31
Workout Totals: Distance16.000Time2:01:35.40Pace7:35.96
16 total. Did 2x2 down with Joseph and Jacob - 11:51/11:57. Joseph had a side-ache and dropped back on the last one with about 500 to go. Matthew ran another mile PR down the canyon - 6:05.4. Stephen and Jenny ran with him. Benjamin did 2x3 down 14:49 (9:51 catching the rabbit (us), then 4:58), up 16:53 (5:46, 5:34, 5:33). It started to get warm towards the end.
Leg 1:Distance0.980Time8:12.10Pace8:22.14
Warm-up.
Leg 2:Distance2.000Time11:51.70Pace5:55.85
First 2 mile interval.
Split 1:Distance1.000Time6:05.40Pace6:05.40 Cumilative:Distance1.000Time6:05.40Pace6:05.40
Split 2:Distance1.000Time5:46.30Pace5:46.30 Cumilative:Distance2.000Time11:51.70Pace5:55.85

Leg 3:Distance2.620Time21:19.80Pace8:08.47
Recovery.
Leg 4:Distance2.000Time11:57.70Pace5:58.85
Second 2 mile interval.
Leg 5:Distance4.400Time36:36.40Pace8:19.18
More distance with Joseph, Jacob (part), and Benjamin (part).
Leg 6:Distance4.000Time31:37.70Pace7:54.43
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
64.60	0.00	8.25	3.25	76.10

Neon Crocs 3 Miles: 76.10

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

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