Breaking the Wall

Week starting Jul 28, 2019

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
65.13	0.00	8.00	3.51	76.64

Neon Crocs 2 Miles: 76.64

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

Sun, Jul 28, 2019

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.

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

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Mon, Jul 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.00	0.50	12.00

Fast Running Friend Workout - 2019-07-29 08:07:26
Workout Totals: Distance12.000Time1:35:22.20Pace7:56.85
Usual 9 + 3 with Benjamin, part with other kids. Did 2x0.25 down the canyon, 74.4 and 76.1.
Leg 1:Distance1.000Time7:45.40Pace7:45.40
With Matthew and Benjamin.
Leg 2:Distance4.000Time31:42.20Pace7:55.55
With Jacob, William, and Benjamin.
Split 1:Distance2.110Time17:37.10Pace8:21.00 Cumilative:Distance2.110Time17:37.10Pace8:21.00
Split 2:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance2.360Time18:51.50Pace7:59.45
With Benjamin and Jacob.
Split 3:Distance1.640Time12:50.70Pace7:49.94 Cumilative:Distance4.000Time31:42.20Pace7:55.55

Leg 3:Distance4.000Time32:00.40Pace8:00.10
With Benjamin, and Joseph.
Split 1:Distance2.110Time16:54.80Pace8:00.95 Cumilative:Distance2.110Time16:54.80Pace8:00.95
Split 2:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance2.360Time18:10.90Pace7:42.25
Split 3:Distance1.640Time13:49.50Pace8:25.79 Cumilative:Distance4.000Time32:00.40Pace8:00.10

Leg 4:Distance3.000Time23:54.20Pace7:58.07
With Benjamin in the evening.

Neon Crocs 2 Miles: 12.00

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

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Tue, Jul 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.65	0.00	4.00	1.00	12.65

Fast Running Friend Workout - 2019-07-30 08:08:40
Workout Totals: Distance12.650Time1:34:28.80Pace7:28.13
Total of 12+. Did a workout with Benjamin pacing me - 2 in 11:42 down the canyon, then 1 in 5:57 up, and again 2 in 11:39 down. 3 more with Benjamin at night. Joseph and Jacob did only 4 today, still recovering from the nationals. William and Stephen felt a bit better, so I had them run 4 as well.
Leg 1:Distance1.000Time7:48.70Pace7:48.70
With Benjamin and Matthew.
Leg 2:Distance0.980Time7:39.10Pace7:48.47
With Benjamin.
Leg 3:Distance6.000Time40:07.00Pace6:41.17
Benjamin paced me through a workout.
Split 1:Distance2.000Time11:42.90Pace5:51.45 Cumilative:Distance2.000Time11:42.90Pace5:51.45
Split 2:Distance0.500Time5:16.40Pace10:32.80 Cumilative:Distance2.500Time16:59.30Pace6:47.72
Split 3:Distance1.000Time5:57.30Pace5:57.30 Cumilative:Distance3.500Time22:56.60Pace6:33.31
Split 4:Distance0.500Time5:30.50Pace11:01.00 Cumilative:Distance4.000Time28:27.10Pace7:06.77
Split 5:Distance2.000Time11:39.90Pace5:49.95 Cumilative:Distance6.000Time40:07.00Pace6:41.17

Leg 4:Distance1.670Time15:14.80Pace9:07.78
Cool-down with Benjamin.
Leg 5:Distance3.000Time23:39.20Pace7:53.07
At night with Benjamin.

Neon Crocs 2 Miles: 12.65

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

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Wed, Jul 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	0.00	0.00	11.98

Fast Running Friend Workout - 2019-07-31 08:37:11
Workout Totals: Distance11.980Time1:35:04.20Pace7:56.14
Our boys did an epic rabbit race over 2 miles down the canyon. Benjamin, Joseph, Jacob, William, and Stephen participated. We calculated the handicaps based on recent race times, and decided to give Stephen a head start of 70 seconds over William, William 50 seconds over Joseph and Jacob, and Joseph and Jacob 80 seconds over Benjamin. I paced Stephen. The times were Benjamin 9:29 (12:49 clock finish), Jacob 10:59 (12:59 clock), Joseph 11:02 (13:02 clock), Stephen 13:15, William 12:34 (13:44 clock). Joseph and Jacob were still not fully recovered from their two races at the nationals, but William struggled more than anybody with sore legs. Benjamin got his all time course PR. I ran a total of 12, all easy. Joseph and Jacob did a total of about 7 (5+2) adding an evening run to shake out their legs once we got to Rexburg.
Leg 1:Distance0.980Time8:36.30Pace8:46.84
Warm-up with the boys.
Leg 2:Distance2.000Time13:44.20Pace6:52.10
Paced Stephen through 2 miles rabbit race, then waited for William.
Split 1:Distance2.000Time13:15.50Pace6:37.75 Cumilative:Distance2.000Time13:15.50Pace6:37.75
Stephen's time.
Split 2:Distance0.000Time0:28.70Pace0:00.00 Cumilative:Distance2.000Time13:44.20Pace6:52.10
William's time.

Leg 3:Distance2.000Time16:49.80Pace8:24.90
Cool-down back to the car with Benjamin, most of it with the kids.
Leg 4:Distance1.000Time8:25.60Pace8:25.60
With Matthew and Benjamin.
Leg 5:Distance3.000Time23:34.30Pace7:51.43
With Benjamin.
Leg 6:Distance3.000Time23:54.00Pace7:58.00
In Rexburg, part with Julia, part with Joseph and Jacob.

Neon Crocs 2 Miles: 11.98

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

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Thu, Aug 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2019-08-01 07:58:35
Workout Totals: Distance12.000Time1:30:05.90Pace7:30.49
In Rexburg. Mostly easy 12 (9+3). Usual distances for the kids. Did 3x0.25 in the evening.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
With Matthew.
Leg 2:Distance6.000Time46:02.40Pace7:40.40
With Joseph and Jacob, part with William and Stephen.
Leg 3:Distance2.000Time14:54.50Pace7:27.25
With Julia.
Leg 4:Distance3.000Time21:30.00Pace7:10.00
Alone, did 0.25 pickups.
Split 1:Distance1.000Time7:29.70Pace7:29.70 Cumilative:Distance1.000Time7:29.70Pace7:29.70
Split 2:Distance0.250Time1:22.10Pace5:28.40 Cumilative:Distance1.250Time8:51.80Pace7:05.44
Split 3:Distance0.750Time5:59.30Pace7:59.07 Cumilative:Distance2.000Time14:51.10Pace7:25.55
Split 4:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance2.250Time16:10.90Pace7:11.51
Split 5:Distance0.500Time3:59.30Pace7:58.60 Cumilative:Distance2.750Time20:10.20Pace7:20.07
Split 6:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance3.000Time21:30.00Pace7:10.00

Neon 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 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.26	12.01

Fast Running Friend Workout - 2019-08-02 08:48:31
Workout Totals: Distance12.010Time1:29:43.70Pace7:28.27
In Rexburg. Did 2x0.25 + 0.51 alone in the morning after running easy with the kids. In the evening did part of the run with the kids as well, Joseph did the last 0.25 in 72.2, I was a bit behind in 72.6, Jacob got 74.
Leg 1:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 2:Distance4.000Time30:45.90Pace7:41.48
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.010Time28:39.10Pace7:08.70
Alone, did pickups.
Split 1:Distance0.250Time1:16.30Pace5:05.20 Cumilative:Distance0.250Time1:16.30Pace5:05.20
Split 2:Distance1.500Time11:41.60Pace7:47.73 Cumilative:Distance1.750Time12:57.90Pace7:24.51
Split 3:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance2.000Time14:15.10Pace7:07.55
Split 4:Distance1.500Time11:46.50Pace7:51.00 Cumilative:Distance3.500Time26:01.60Pace7:26.17
Split 5:Distance0.510Time2:37.50Pace5:08.82 Cumilative:Distance4.010Time28:39.10Pace7:08.70

Leg 4:Distance2.000Time14:59.20Pace7:29.60
With Joseph and Jacob, pickup in the last quarter.
Split 1:Distance1.750Time13:46.60Pace7:52.34 Cumilative:Distance1.750Time13:46.60Pace7:52.34
Split 2:Distance0.250Time1:12.60Pace4:50.40 Cumilative:Distance2.000Time14:59.20Pace7:29.60

Leg 5:Distance1.000Time7:45.50Pace7:45.50
Alone.

Neon Crocs 2 Miles: 12.01

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

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Sat, Aug 03, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	0.00	16.00

Fast Running Friend Workout - 2019-08-03 08:34:48
Workout Totals: Distance16.000Time1:58:40.40Pace7:25.03
Did 16 total (13+3) in Rexburg. Usual distances for the kids. I did 2x2 11:56 (6:07, 5:49), 11:49 (6:03, 5:46), first one was with Jacob. For some reason this course here is slow. I wheeled it, so it is accurate, but for some reason all of us are consistently putting in more effort than we do at home on flat courses to hit the same times. The elevation is slightly higher, but not that high - 4860 feet. The course is not awfully hilly, just has a mild rise in the second quarter, which is compensated with a drop on the way back (it is out and back course) but I am certain even on our hillier course we can hit faster times at home. We will try next week when we are back. Benjamin struggled today as well, ran 44:37 for 8 miles from a bit above Vivian Park to the house (downhill until the last mile, then uphill), said he felt problems breathing starting at 3.5, but at the end felt like he had not worked very hard.
Leg 1:Distance1.000Time7:35.30Pace7:35.30
With Matthew and William.
Leg 2:Distance2.000Time16:13.20Pace8:06.60
With Jacob and William.
Leg 3:Distance1.000Time7:45.80Pace7:45.80
With William, Joseph, and Jacob.
Leg 4:Distance2.000Time11:56.40Pace5:58.20
Tempo run with Jacob, Joseph ran a bit with us, but I stopped him after a bit less than 0.5 as was struggling.
Leg 5:Distance1.000Time9:12.30Pace9:12.30
With Jacob.
Leg 6:Distance2.000Time11:49.00Pace5:54.50
Tempo run alone.
Leg 7:Distance4.000Time31:03.60Pace7:45.90
With Stephen.
Leg 8:Distance3.000Time23:04.80Pace7:41.60
With Julia.

Neon Crocs 2 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
65.13	0.00	8.00	3.51	76.64

Neon Crocs 2 Miles: 76.64

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

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