Breaking the Wall

Week starting Jul 30, 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
64.70	0.00	9.00	2.50	76.20

Camouflage Crocs 2 Miles: 24.00	Red Crocs Miles: 53.20

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

Sun, Jul 30, 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 with Sarah's brother Jacob and his wife Carolyn in Denver.

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

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Mon, Jul 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-07-31 07:39:09
Workout Totals: Distance10.500Time1:19:14.40Pace7:32.80
Usual runs today. Most of it in Denver. Then drove home from there. Jacob did 5, Julia only 3.
Leg 1:Distance5.000Time38:04.80Pace7:36.96
With Jacob - part with Jenny, Joseph and William.
Leg 2:Distance5.000Time36:31.10Pace7:18.22
Alone.
Leg 3:Distance0.500Time4:38.50Pace9:17.00
With Matthew in Orem.

Camouflage Crocs 2 Miles: 10.50

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

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Tue, Aug 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-08-01 08:42:34
Workout Totals: Distance10.500Time1:19:16.30Pace7:32.98
More or less usual runs. Stephen got a new record for the 2.04 course - 16:15. I put everybody except Stephen on a new schedule - the average pace for everything not run with Stephen needs to be 8:00 or faster. If the pace is too hard we cut the distance, not the pace. For Joseph and Jacob this is more or less natural - they rarely average slower than 8:00. For William also more or less natural unless he is in a bad mood. For Jenny and Julia this is a shift in paradigm. They will have to cut their mileage a bit initially. We will try this for a few weeks and see if this starts producing better results.
Leg 1:Distance4.540Time34:30.10Pace7:35.97
Part with Stephen, part with Jenny, Jacob, and William, part alone.
Split 1:Distance2.040Time16:15.00Pace7:57.94 Cumilative:Distance2.040Time16:15.00Pace7:57.94
With Stephen.
Split 2:Distance2.500Time18:15.10Pace7:18.04 Cumilative:Distance4.540Time34:30.10Pace7:35.97

Leg 2:Distance5.460Time40:30.30Pace7:25.11
Alone.
Leg 3:Distance0.500Time4:15.90Pace8:31.80
With Matthew.

Camouflage Crocs 2 Miles: 10.50

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

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Wed, Aug 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.05	0.00	5.00	0.00	11.05

Fast Running Friend Workout - 2017-08-02 07:48:18
Workout Totals: Distance11.050Time1:17:59.90Pace7:03.52
Kids ran their usual distances on their own. I paced Sarah through 2 miles down the canyon in 15:23 (7:54,7:29), then ran 2.5 up and down tempo in 29:51 (6:04,6:10,6:15(3:18,2:57),5:47,5:35). The wind was tough as can be seen from the splits.
Leg 1:Distance1.050Time9:51.70Pace9:23.52
Warm-up with Sarah.
Leg 2:Distance2.000Time15:23.50Pace7:41.75
Pacing Sarah.
Leg 3:Distance5.000Time29:51.10Pace5:58.22
Tempo.
Leg 4:Distance3.000Time22:53.60Pace7:37.87
Cool-down.

Red Crocs Miles: 11.05

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

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Thu, Aug 03, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	1.25	13.10

Fast Running Friend Workout - 2017-08-03 07:45:24
Workout Totals: Distance11.100Time1:27:58.20Pace7:55.51
Did a workout with Joseph - 2x1k down the canyon with 400 recovery 3:21.4/3:21.8. Lost about half a second on a biker incident on the second one. Otherwise usual runs for everybody else. Ran some additional distance (about 2 miles) during an event (iCanRide) helping handicapped children learn to ride a bike.
Leg 1:Distance3.050Time24:54.10Pace8:09.87
With William - part with Stephen.
Split 1:Distance2.040Time16:54.70Pace8:17.40 Cumilative:Distance2.040Time16:54.70Pace8:17.40
Stephen's split.
Split 2:Distance1.010Time7:59.40Pace7:54.65 Cumilative:Distance3.050Time24:54.10Pace8:09.87

Leg 2:Distance4.050Time31:41.20Pace7:49.43
Workout with Joseph.
Split 1:Distance0.530Time4:48.60Pace9:04.53 Cumilative:Distance0.530Time4:48.60Pace9:04.53
Split 2:Distance0.625Time3:21.40Pace5:22.24 Cumilative:Distance1.155Time8:10.00Pace7:04.24
Split 3:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance1.405Time10:44.00Pace7:38.36
Split 4:Distance0.625Time3:21.80Pace5:22.88 Cumilative:Distance2.030Time14:05.80Pace6:56.65
Split 5:Distance2.020Time17:35.40Pace8:42.48 Cumilative:Distance4.050Time31:41.20Pace7:49.43

Leg 3:Distance4.000Time31:22.90Pace7:50.73
With Jacob.

Camouflage Crocs 2 Miles: 2.00	Red Crocs Miles: 11.10

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

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Fri, Aug 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	0.00	0.00	1.25	11.05

Fast Running Friend Workout - 2017-08-04 07:49:37
Workout Totals: Distance11.050Time1:27:19.90Pace7:54.20
Did 2x1k with 400 recovery workout down the canyon with Jacob - 3:22.8/3:24.1. Stephen ran 3 miles. Otherwise usual distances for everybody. Did an additional mile at iCanRide.
Leg 1:Distance4.050Time30:41.30Pace7:34.64
Workout with Jacob.
Split 1:Distance0.530Time4:42.20Pace8:52.45 Cumilative:Distance0.530Time4:42.20Pace8:52.45
Split 2:Distance0.625Time3:22.80Pace5:24.48 Cumilative:Distance1.155Time8:05.00Pace6:59.91
Split 3:Distance0.250Time2:38.40Pace10:33.60 Cumilative:Distance1.405Time10:43.40Pace7:37.94
Split 4:Distance0.625Time3:24.10Pace5:26.56 Cumilative:Distance2.030Time14:07.50Pace6:57.49
Split 5:Distance2.020Time16:33.80Pace8:11.98 Cumilative:Distance4.050Time30:41.30Pace7:34.64

Leg 2:Distance3.000Time24:59.80Pace8:19.93
With Stephen and William.
Leg 3:Distance4.000Time31:38.80Pace7:54.70
With Joseph.

Camouflage Crocs 2 Miles: 1.00	Red Crocs Miles: 11.05

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

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Sat, Aug 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	0.00	4.00	0.00	20.00

Fast Running Friend Workout - 2017-08-05 06:06:18
Workout Totals: Distance20.005Time2:33:53.60Pace7:41.56
20 miles total. Ran 8 miles with Mark first with 1 down the canyon in 5:59. Then paced Sarah through her workout. She struggled today. Squeezed in a 2 mile tempo heading home in 11:52 (5:51,6:01). Then ran with Joseph to get the car and squeezed in another 2 mile tempo up the canyon in 12:24 (6:11,6;13). First 20 miler in a while. Usual distances for the kids. Julia struggled at the end of her run, so I am moving her to 3 miles a day with no 4 until she is comfortable with 8:00 pace. Jenny appears to be handling it fine, so I'll keep her on 6/sometimes 7 schedule.
Leg 1:Distance8.000Time1:00:58.00Pace7:37.25
With Mark. Did 1 mile pickup in 5:59 down the canyon.
Leg 2:Distance1.000Time9:36.10Pace9:36.10
Warm-up with Sarah.
Leg 3:Distance1.020Time7:58.70Pace7:49.31
Tempo with Sarah.
Leg 4:Distance0.625Time6:28.40Pace10:21.44
Jog to a better start.
Leg 5:Distance2.000Time16:26.20Pace8:13.10
Another tempo with Sarah.
Leg 6:Distance2.360Time14:54.80Pace6:19.15
A bit of a jog and a short tempo to the house.
Split 1:Distance0.360Time3:02.40Pace8:26.67 Cumilative:Distance0.360Time3:02.40Pace8:26.67
Split 2:Distance2.000Time11:52.40Pace5:56.20 Cumilative:Distance2.360Time14:54.80Pace6:19.15

Leg 7:Distance5.000Time37:31.40Pace7:30.28
With Joseph - except for most of the tempo.
Split 1:Distance2.020Time16:32.80Pace8:11.49 Cumilative:Distance2.020Time16:32.80Pace8:11.49
With Joseph.
Split 2:Distance2.000Time12:24.70Pace6:12.35 Cumilative:Distance4.020Time28:57.50Pace7:12.21
Uphill tempo.
Split 3:Distance0.980Time8:33.90Pace8:44.39 Cumilative:Distance5.000Time37:31.40Pace7:30.28
Cool-down with Joseph.

Red Crocs Miles: 20.00

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
64.70	0.00	9.00	2.50	76.20

Camouflage Crocs 2 Miles: 24.00	Red Crocs Miles: 53.20

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

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