Breaking the Wall

Week starting Jul 29, 2018

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:	2724.68
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
66.35	0.50	5.44	1.00	73.29

Brown Crocs 2 Miles: 73.29

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

Sun, Jul 29, 2018

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 Dean. In the evening we had a reunion of sorts with Dean, Yuri, his wife Marianna, and their son Kyle.

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

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Mon, Jul 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	0.00	10.25

Fast Running Friend Workout - 2018-07-30 06:31:14
Workout Totals: Distance10.250Time1:22:11.00Pace8:01.07
Travelling today, flew ATL to SLC, ran in the evening, got our distances in.
Leg 1:Distance0.750Time5:37.60Pace7:30.13
Bathroom runs in Atlanta.
Leg 2:Distance0.500Time5:02.50Pace10:05.00
With the bags to the MARTA station.
Leg 3:Distance1.000Time7:59.40Pace7:59.40
With Matthew and do not remember who else.
Leg 4:Distance2.000Time16:00.60Pace8:00.30
Do not remember who this was with.
Leg 5:Distance6.000Time47:30.90Pace7:55.15
Also do not remember who this was with.

Brown Crocs 2 Miles: 10.25

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

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Tue, Jul 31, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.50	0.44	0.00	12.04

Fast Running Friend Workout - 2018-07-31 08:50:10
Workout Totals: Distance12.040Time1:33:25.80Pace7:45.60
Usual 12 miles. Did some pickups. Usual distances for the kids.
Leg 1:Distance8.040Time1:01:46.60Pace7:41.02
Did a few pickups with Jenny and Julia over the first 4 miles, then ran 0.3125 uphill in 1:47, the rest easy back home.
Split 1:Distance1.833Time14:37.20Pace7:58.56 Cumilative:Distance1.833Time14:37.20Pace7:58.56
Split 2:Distance0.125Time0:45.40Pace6:03.20 Cumilative:Distance1.958Time15:22.60Pace7:51.20
Split 3:Distance0.375Time3:26.50Pace9:10.67 Cumilative:Distance2.333Time18:49.10Pace8:03.97
Split 4:Distance0.125Time0:44.40Pace5:55.20 Cumilative:Distance2.458Time19:33.50Pace7:57.42
Split 5:Distance0.375Time3:30.70Pace9:21.87 Cumilative:Distance2.833Time23:04.20Pace8:08.60
Split 6:Distance0.125Time0:49.30Pace6:34.40 Cumilative:Distance2.958Time23:53.50Pace8:04.62
Split 7:Distance0.375Time3:36.80Pace9:38.13 Cumilative:Distance3.333Time27:30.30Pace8:15.14
Split 8:Distance0.125Time0:44.70Pace5:57.60 Cumilative:Distance3.458Time28:15.00Pace8:10.17
Split 9:Distance0.250Time2:21.00Pace9:24.00 Cumilative:Distance3.708Time30:36.00Pace8:15.15
Split 10:Distance0.312Time1:47.50Pace5:44.55 Cumilative:Distance4.020Time32:23.50Pace8:03.46
Split 11:Distance4.020Time29:23.10Pace7:18.58 Cumilative:Distance8.040Time1:01:46.60Pace7:41.02

Leg 2:Distance1.000Time7:57.80Pace7:57.80
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:41.40Pace7:53.80
With Joseph, Jacob, and William.
Split 1:Distance2.500Time20:30.70Pace8:12.28 Cumilative:Distance2.500Time20:30.70Pace8:12.28
Split 2:Distance0.500Time3:10.70Pace6:21.40 Cumilative:Distance3.000Time23:41.40Pace7:53.80
Uphill pickup with William. Joseph did 2:54, Jacob 2:57.

Brown Crocs 2 Miles: 12.04

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

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Wed, Aug 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-08-01 09:11:39
Workout Totals: Distance12.000Time1:32:32.20Pace7:42.68
Usual runs, usual distances for the kids. Total of 12 for me. Did a 1.5 tempo down the canyon in 8:04.8.
Leg 1:Distance8.000Time1:00:53.60Pace7:36.70
With Jenny except for the tempo.
Split 1:Distance6.270Time50:55.40Pace8:07.30 Cumilative:Distance6.270Time50:55.40Pace8:07.30
Split 2:Distance1.500Time8:04.80Pace5:23.20 Cumilative:Distance7.770Time59:00.20Pace7:35.62
Split 3:Distance0.230Time1:53.40Pace8:13.04 Cumilative:Distance8.000Time1:00:53.60Pace7:36.70

Leg 2:Distance1.000Time7:54.60Pace7:54.60
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, and William.

Brown Crocs 2 Miles: 12.00

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

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Thu, Aug 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2018-08-02 08:31:39
Workout Totals: Distance12.000Time1:31:38.30Pace7:38.19
Did 8x0.125 down in the morning the canyon with Joseph and Jacob. William joined us on every other interval. In the evening added 4 miles.
Leg 1:Distance0.980Time8:30.70Pace8:41.12
Warm-up.
Leg 2:Distance2.000Time13:44.50Pace6:52.25
8x0.125 with 0.125 recovery down the canyon with Joseph and Jacob. William joined us on every other interval, and I stayed back with him when he could keep up.
Split 1:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance0.125Time0:35.00Pace4:40.00
Split 2:Distance0.125Time1:06.40Pace8:51.20 Cumilative:Distance0.250Time1:41.40Pace6:45.60
Split 3:Distance0.125Time0:35.00Pace4:40.00 Cumilative:Distance0.375Time2:16.40Pace6:03.73
Split 4:Distance0.125Time1:08.30Pace9:06.40 Cumilative:Distance0.500Time3:24.70Pace6:49.40
Split 5:Distance0.125Time0:34.80Pace4:38.40 Cumilative:Distance0.625Time3:59.50Pace6:23.20
Split 6:Distance0.125Time1:11.20Pace9:29.60 Cumilative:Distance0.750Time5:10.70Pace6:54.27
Split 7:Distance0.125Time0:34.30Pace4:34.40 Cumilative:Distance0.875Time5:45.00Pace6:34.29
Split 8:Distance0.125Time1:07.40Pace8:59.20 Cumilative:Distance1.000Time6:52.40Pace6:52.40
Split 9:Distance0.125Time0:37.20Pace4:57.60 Cumilative:Distance1.125Time7:29.60Pace6:39.64
Split 10:Distance0.125Time1:08.70Pace9:09.60 Cumilative:Distance1.250Time8:38.30Pace6:54.64
Split 11:Distance0.125Time0:34.20Pace4:33.60 Cumilative:Distance1.375Time9:12.50Pace6:41.82
Split 12:Distance0.125Time1:10.40Pace9:23.20 Cumilative:Distance1.500Time10:22.90Pace6:55.27
Split 13:Distance0.125Time0:36.60Pace4:52.80 Cumilative:Distance1.625Time10:59.50Pace6:45.85
Split 14:Distance0.125Time1:09.20Pace9:13.60 Cumilative:Distance1.750Time12:08.70Pace6:56.40
Split 15:Distance0.125Time0:32.40Pace4:19.20 Cumilative:Distance1.875Time12:41.10Pace6:45.92
Split 16:Distance0.125Time1:03.40Pace8:27.20 Cumilative:Distance2.000Time13:44.50Pace6:52.25

Leg 3:Distance5.020Time37:29.30Pace7:28.07
Cool-down.
Leg 4:Distance1.000Time7:55.90Pace7:55.90
With Matthew.
Leg 5:Distance3.000Time23:57.90Pace7:59.30
I think this was with Jenny.

Brown Crocs 2 Miles: 12.00

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

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Fri, Aug 03, 2018

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 - 2018-08-03 08:54:57
Workout Totals: Distance12.000Time1:34:21.60Pace7:51.80
Usual easy runs today, total of 12 for me.
Leg 1:Distance8.000Time1:02:46.20Pace7:50.77
With Jenny.
Leg 2:Distance1.000Time8:15.00Pace8:15.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:20.40Pace7:46.80
With Joseph, Jacob, and William.

Brown Crocs 2 Miles: 12.00

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

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Sat, Aug 04, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	3.50	0.00	15.00

Fast Running Friend Workout - 2018-08-04 09:55:54
Workout Totals: Distance15.000Time1:47:26.40Pace7:09.76
Paced Jeff McClellan through 2 miles (not 3200) on the track in 11:23, with Joseph and Jacob helping every 400 with alternating laps, then ran more more miles alone, ran into Sam Sorenson and his friend Seth on the trail, ran some with them. Did a 1.5 tempo pickup in 8:53 on the way down towards the end.
Leg 1:Distance1.020Time8:40.00Pace8:29.80
Warm-up with Joseph and Jacob.
Leg 2:Distance2.000Time11:23.00Pace5:41.50
Paced Jeff McClellan in a 2 mile time trial at Orem High. Joseph and Jacob ran alternating quarters.
Leg 3:Distance0.980Time9:00.50Pace9:11.53
To the house with Joseph, Jacob, and Jeff.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Matthew, Jeff, and do not remember who else.
Leg 5:Distance2.000Time16:00.00Pace8:00.00
I think this was with Stephen.
Leg 6:Distance8.000Time54:37.90Pace6:49.74
Alone for part of it. Ran about three uphill with Sam Sorenson and his friend Seth. Did a tempo at the end down the canyon. It got warm enough to make sub-6:00 downhill uncomfortable.
Split 1:Distance6.270Time44:05.60Pace7:01.95 Cumilative:Distance6.270Time44:05.60Pace7:01.95
Split 2:Distance1.500Time8:53.40Pace5:55.60 Cumilative:Distance7.770Time52:59.00Pace6:49.14
Split 3:Distance0.230Time1:38.90Pace7:10.00 Cumilative:Distance8.000Time54:37.90Pace6:49.74

Brown Crocs 2 Miles: 15.00

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
66.35	0.50	5.44	1.00	73.29

Brown Crocs 2 Miles: 73.29

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

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