Breaking the Wall

Week starting Aug 04, 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:	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
60.50	1.00	9.75	1.00	72.25

Neon Crocs 2 Miles: 72.25

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

Sun, Aug 04, 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. Fast Sunday. Went to church in Rexburg.

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

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Mon, Aug 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	3.50	0.00	13.00

Fast Running Friend Workout - 2019-08-05 07:44:39
Workout Totals: Distance13.000Time1:33:12.70Pace7:10.21
Still in Rexburg. Total of 13 (10+3). Usual distances for the kids. Did tempo runs/pickups with the boys. 2 with Joseph and Jacob in 11:50 (6:05, 5:45), 0.5 with Stephen in 2:59.9, and 1 with William in 5:57.
Leg 1:Distance2.000Time15:11.20Pace7:35.60
With Joseph, Jacob, and Stephen.
Leg 2:Distance2.000Time11:50.50Pace5:55.25
Tempo run with Joseph and Jacob.
Leg 3:Distance2.000Time14:48.70Pace7:24.35
With Stephen.
Split 1:Distance1.500Time11:48.80Pace7:52.53 Cumilative:Distance1.500Time11:48.80Pace7:52.53
Split 2:Distance0.500Time2:59.90Pace5:59.80 Cumilative:Distance2.000Time14:48.70Pace7:24.35

Leg 4:Distance1.000Time8:09.20Pace8:09.20
With William.
Leg 5:Distance1.000Time5:57.70Pace5:57.70
With William.
Leg 6:Distance1.000Time7:28.60Pace7:28.60
With Matthew and William.
Leg 7:Distance1.000Time7:37.10Pace7:37.10
With William.
Leg 8:Distance3.000Time22:09.70Pace7:23.23
With Julia at night.

Neon Crocs 2 Miles: 13.00

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

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Tue, Aug 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.25	0.00	12.25

Fast Running Friend Workout - 2019-08-06 09:04:24
Workout Totals: Distance12.250Time1:33:36.80Pace7:38.51
Still in Rexburg. Joseph, Jacob, William and Stephen were at the scout camp, ran their usual distances there today. I ran some alone, some with Matthew, Mary, and Bella, and some with Julia. Total of 12 (9+3). Benjamin did a 6 mile tempo down the canyon at home in 31:20. His breathing struggles seemed to be gone. This confirmed my suspicions. My theory was that at 5:30 and slower he has the oxygen to think. So after some time he overthinks some feedback from his body and it seems to him he does not have enough oxygen. I figured if he goes 5:20 or faster, he would not have the oxygen to think, so I told him to start at 5:20.
Leg 1:Distance1.000Time7:19.60Pace7:19.60
With Matthew.
Leg 2:Distance5.000Time36:26.60Pace7:17.32
Alone.
Leg 3:Distance3.000Time23:25.60Pace7:48.53
With Julia.
Leg 4:Distance0.250Time2:41.80Pace10:47.20
With Bella and Matthew.
Leg 5:Distance0.500Time4:35.30Pace9:10.60
With Mary.
Leg 6:Distance2.000Time15:32.10Pace7:46.05
With Julia. Pickup for 0.25 at the end.
Split 1:Distance1.750Time14:00.50Pace8:00.29 Cumilative:Distance1.750Time14:00.50Pace8:00.29
Split 2:Distance0.250Time1:31.60Pace6:06.40 Cumilative:Distance2.000Time15:32.10Pace7:46.05

Leg 7:Distance0.500Time3:35.80Pace7:11.60
Alone.

Neon Crocs 2 Miles: 12.25

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

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Wed, Aug 07, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2019-08-07 08:47:44
Workout Totals: Distance12.000Time1:27:59.10Pace7:19.93
Still in Rexburg. Joseph, Jacob, William, and Stephen still at the camp, did their runs there, easy pace. I was having some stomach issues, but still did a 2 mile tempo run out and back in 11:37 (5:54, 5:43). Clearly felt something wrong with the stomach in the last half mile, but was able to maintain decent pace through it. Julia did 3+1, Benjamin and Jenny did easy runs, their usual distances at home.
Leg 1:Distance2.000Time14:39.70Pace7:19.85
Alone - warmup.
Leg 2:Distance2.000Time11:37.40Pace5:48.70
Alone - tempo run.
Leg 3:Distance1.000Time7:35.40Pace7:35.40
With Matthew.
Leg 4:Distance3.000Time23:42.00Pace7:54.00
With Julia.
Leg 5:Distance1.000Time7:07.80Pace7:07.80
Alone.
Leg 6:Distance0.500Time4:32.90Pace9:05.80
With Mary.
Leg 7:Distance2.500Time18:43.90Pace7:29.56
Alone.

Neon 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 08, 2019

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

Fast Running Friend Workout - 2019-08-08 08:52:16
Workout Totals: Distance12.000Time1:29:26.70Pace7:27.22
In Rexburg. Easy runs for the most part. Julia made a breakthrough in climbing out of her fitness dip. She ran 1 mile in 6:20. It was technically slightly aided, 16 feet of drop, but at 4900 feet. We did measure it with the wheel. Joseph, Jacob, William, and we all running slower even on the downhill direction of that mile that we would have expected from the effort. So I was quite happy that she was only 6 seconds of her PR which she set in on March 9th last year. She had not been able to get close to that time in almost a year and a half. Joseph, Jacob, William, and Stephen ran easy at the scout camp. Benjamin and Jenny ran at home - usual distances. Benjamin did a 2 mile tempo at 5:20 pace.
Leg 1:Distance2.000Time15:26.30Pace7:43.15
Mostly alone, a little bit with Derrick.
Leg 2:Distance1.000Time7:16.30Pace7:16.30
With Matthew.
Leg 3:Distance3.000Time21:06.80Pace7:02.27
Alone.
Leg 4:Distance1.000Time7:59.20Pace7:59.20
With Julia.
Leg 5:Distance1.000Time6:20.40Pace6:20.40
Julia's fast mile.
Leg 6:Distance1.000Time7:44.00Pace7:44.00
With Julia.
Leg 7:Distance0.500Time4:43.70Pace9:27.40
With Mary.
Leg 8:Distance1.000Time7:50.20Pace7:50.20
With Julia.
Leg 9:Distance1.500Time10:59.80Pace7:19.87
Alone.

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 09, 2019

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 - 2019-08-09 08:20:37
Workout Totals: Distance12.000Time1:31:18.10Pace7:36.51
Rexburg. Total of 12. Did some random fast quarters today. Tested Sarah's friend Lindsay who was a sprinter/hurdler in high school, and has been running on and off since then. She has good speed, we tested her over a quarter, she opened with the first half in 34, though due to the lack of training slowed down over the second half, but still finished in 81. Joseph, Jacob, William and Stephen ran easy at the camp, Benjamin and Jenny ran their usual distances at an easy pace at home.
Leg 1:Distance2.000Time14:09.60Pace7:04.80
Alone.
Split 1:Distance1.750Time12:52.30Pace7:21.31 Cumilative:Distance1.750Time12:52.30Pace7:21.31
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance2.000Time14:09.60Pace7:04.80

Leg 2:Distance0.250Time1:52.80Pace7:31.20
Sarah and Lindsay did a fast quarter. I paced Lindsay.
Split 1:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance0.250Time1:21.10Pace5:24.40
Lindsay
Split 2:Distance0.000Time0:31.70Pace0:00.00 Cumilative:Distance0.250Time1:52.80Pace7:31.20
Sarah.

Leg 3:Distance0.250Time1:50.20Pace7:20.80
Another quarter with Sarah.
Leg 4:Distance2.000Time14:35.70Pace7:17.85
Alone, with a fast quarter.
Split 1:Distance1.750Time13:21.80Pace7:38.17 Cumilative:Distance1.750Time13:21.80Pace7:38.17
Split 2:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance2.000Time14:35.70Pace7:17.85

Leg 5:Distance1.000Time7:23.40Pace7:23.40
With Matthew.
Leg 6:Distance3.000Time23:54.30Pace7:58.10
With Julia.
Leg 7:Distance0.250Time1:13.60Pace4:54.40
Fast quarter alone.
Leg 8:Distance0.250Time1:58.90Pace7:55.60
Back to the house.
Leg 9:Distance0.500Time4:45.00Pace9:30.00
With Mary.
Leg 10:Distance2.000Time15:50.90Pace7:55.45
With Julia.
Leg 11:Distance0.500Time3:43.70Pace7:27.40
Alone.

Neon 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 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	4.00	0.00	11.00

Fast Running Friend Workout - 2019-08-10 09:19:34
Workout Totals: Distance11.000Time1:18:26.20Pace7:07.84
Busy day, traveled home from Rexburg with the whole family minus Benjamin and Jenny, then we had Stake Conference in the evening, but got 11 miles in with 2x2 tempo runs. First with Joseph and Jacob. They were tired after the camp, so they were very cautious in the first mile, slight uphill, perhaps too cautious - 6:35, but then we turned around and ran 5:48 (5:49 for Jacob) with the last quarter in 77 (78 for Jacob). On my second tempo I surprised myself with 11:25 (5:51, 5:34). Felt strong, was breathing hard, but was getting some speed out of the breathing, which I think is a good sign. At home Benjamin did an 8 mile tempo from Vivian Park to the house in 43:37. He again felt something holding him back, but not as much as last week. Jenny did 6 miles out and back at sub-7:30 pace.
Leg 1:Distance2.000Time15:08.30Pace7:34.15
With Joseph and Jacob.
Leg 2:Distance2.000Time12:23.00Pace6:11.50
Tempo run with Joseph and Jacob.
Leg 3:Distance1.000Time7:38.20Pace7:38.20
With Matthew.
Leg 4:Distance2.000Time15:57.90Pace7:58.95
With William and Stephen.
Leg 5:Distance2.000Time11:25.70Pace5:42.85
Tempo run alone.
Leg 6:Distance2.000Time15:53.10Pace7:56.55
Alone.

Neon Crocs 2 Miles: 11.00

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
60.50	1.00	9.75	1.00	72.25

Neon Crocs 2 Miles: 72.25

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

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