Breaking the Wall

Week starting Aug 05, 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:

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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
64.98	1.00	10.00	0.99	76.97

Brown Crocs 2 Miles: 76.98

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

Sun, Aug 05, 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.

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

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Mon, Aug 06, 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 - 2018-08-06 08:40:30
Workout Totals: Distance12.000Time1:30:01.50Pace7:30.12
Usual runs for everybody, did 1.5 tempo down the canyon in 7:54.8. Felt strong.
Leg 1:Distance8.000Time58:35.60Pace7:19.45
Most of it with Jenny. Did a 1.5 tempo down the canyon.
Split 1:Distance6.270Time48:48.90Pace7:47.13 Cumilative:Distance6.270Time48:48.90Pace7:47.13
Split 2:Distance1.500Time7:54.80Pace5:16.53 Cumilative:Distance7.770Time56:43.70Pace7:18.06
Split 3:Distance0.230Time1:51.90Pace8:06.52 Cumilative:Distance8.000Time58:35.60Pace7:19.45

Leg 2:Distance1.000Time7:58.50Pace7:58.50
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:27.40Pace7:49.13
Same company minus Stephen and Matthew and plus 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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Tue, Aug 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	1.00	0.00	0.99	12.23

Fast Running Friend Workout - 2018-08-07 09:11:04
Workout Totals: Distance12.232Time1:30:28.40Pace7:23.79
Matthew tried to get a mile PR but was not in the mood. Stephen got his - 6:29.1 - splits 1:33, 1:36, 1:41,1:37 I think. Then did 8x200 with Joseph and Jacob on the track, William and Bonnie did every other. Then ran more miles.
Leg 1:Distance0.750Time6:00.80Pace8:01.07
Matthew's failed attempt to get a mile PR. He had a fit after three laps.
Leg 2:Distance1.000Time6:29.10Pace6:29.10
Stephen's mile time trial.
Leg 3:Distance0.498Time3:32.20Pace7:06.10
Matthew's redemption 800.
Leg 4:Distance1.984Time16:53.50Pace8:30.84
8x200 with Joseph and Jacob on the track with 200 recovery. William and Bonnie did every other.
Split 1:Distance0.124Time1:04.10Pace8:36.94 Cumilative:Distance0.124Time1:04.10Pace8:36.94
Split 2:Distance0.124Time0:34.40Pace4:37.42 Cumilative:Distance0.248Time1:38.50Pace6:37.18
Split 3:Distance0.124Time1:26.20Pace11:35.16 Cumilative:Distance0.372Time3:04.70Pace8:16.51
Split 4:Distance0.124Time0:35.00Pace4:42.26 Cumilative:Distance0.496Time3:39.70Pace7:22.94
Split 5:Distance0.124Time1:42.90Pace13:49.84 Cumilative:Distance0.620Time5:22.60Pace8:40.32
Split 6:Distance0.124Time0:35.20Pace4:43.87 Cumilative:Distance0.744Time5:57.80Pace8:00.91
Split 7:Distance0.124Time1:41.30Pace13:36.94 Cumilative:Distance0.868Time7:39.10Pace8:48.92
Split 8:Distance0.124Time0:35.80Pace4:48.71 Cumilative:Distance0.992Time8:14.90Pace8:18.89
Split 9:Distance0.124Time1:36.80Pace13:00.65 Cumilative:Distance1.116Time9:51.70Pace8:50.20
Split 10:Distance0.124Time0:35.30Pace4:44.68 Cumilative:Distance1.240Time10:27.00Pace8:25.65
Split 11:Distance0.124Time1:37.90Pace13:09.52 Cumilative:Distance1.364Time12:04.90Pace8:51.45
Split 12:Distance0.124Time0:35.70Pace4:47.90 Cumilative:Distance1.488Time12:40.60Pace8:31.16
Split 13:Distance0.124Time1:30.10Pace12:06.61 Cumilative:Distance1.612Time14:10.70Pace8:47.73
Split 14:Distance0.124Time0:37.30Pace5:00.81 Cumilative:Distance1.736Time14:48.00Pace8:31.52
Split 15:Distance0.124Time1:32.60Pace12:26.77 Cumilative:Distance1.860Time16:20.60Pace8:47.20
Split 16:Distance0.124Time0:32.90Pace4:25.32 Cumilative:Distance1.984Time16:53.50Pace8:30.84

Leg 5:Distance6.000Time42:56.20Pace7:09.37
Alone.
Leg 6:Distance1.000Time7:37.90Pace7:37.90
I think this was with Stephen.
Leg 7:Distance1.000Time6:58.70Pace6:58.70
Alone.

Brown Crocs 2 Miles: 12.23

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

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Wed, Aug 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.74	0.00	2.00	0.00	12.74

Fast Running Friend Workout - 2018-08-08 09:20:20
Workout Totals: Distance12.744Time1:34:08.50Pace7:23.23
Matthew tried to redeem himself on the track, but was not quite up to it. Then he insisted on running a fast mile down the canyon, which he did in 7:06 - a new down the canyon record. Usual distances for the kids otherwise. I did a 2 mile tempo up the canyon in 11:56.4. It was warm, around 80F. Amazing how much difference dry air makes compared to the North Carolina humidity. I was running almost as fast uphill at altitude as I was on the track at sea level.
Leg 1:Distance0.248Time1:52.10Pace7:32.02
Matthew's failed mile time trial.
Leg 2:Distance0.248Time1:39.60Pace6:41.61
Matthew's redemption 400.
Leg 3:Distance0.248Time2:19.50Pace9:22.50
Mary's 400 - no hand - repeat of the record.
Leg 4:Distance1.000Time7:06.40Pace7:06.40
Matthew's mile down the canyon. New down the canyon PR.
Leg 5:Distance1.000Time8:53.40Pace8:53.40
Back to the car up the canyon with Matthew.
Leg 6:Distance6.000Time41:24.60Pace6:54.10
Alone - did a 2 mile tempo up the canyon.
Split 1:Distance2.270Time17:06.90Pace7:32.38 Cumilative:Distance2.270Time17:06.90Pace7:32.38
Split 2:Distance2.000Time11:56.40Pace5:58.20 Cumilative:Distance4.270Time29:03.30Pace6:48.27
Split 3:Distance1.730Time12:21.30Pace7:08.50 Cumilative:Distance6.000Time41:24.60Pace6:54.10

Leg 7:Distance1.000Time6:59.70Pace6:59.70
I think this was with Stephen and Bonnie. Joseph and Jacob ran ahead.
Leg 8:Distance3.000Time23:53.20Pace7:57.73
With William, Bonnie, Joseph, and Jacob.

Brown Crocs 2 Miles: 12.74

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

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Thu, Aug 09, 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 - 2018-08-09 09:08:01
Workout Totals: Distance12.000Time1:27:44.60Pace7:18.72
Total of 12. Did a 1.5 tempo down the canyon in 8:13.3. Usual distances for the kids.
Leg 1:Distance8.000Time58:22.80Pace7:17.85
Most of this was with Jenny.
Split 1:Distance6.270Time48:30.80Pace7:44.24 Cumilative:Distance6.270Time48:30.80Pace7:44.24
Split 2:Distance1.500Time8:13.30Pace5:28.87 Cumilative:Distance7.770Time56:44.10Pace7:18.11
Split 3:Distance0.230Time1:38.70Pace7:09.13 Cumilative:Distance8.000Time58:22.80Pace7:17.85

Leg 2:Distance1.000Time7:01.00Pace7:01.00
I think this one was with Stephen. Joseph and Jacob ran ahead. Do not remember if Bonnie ran with us.
Leg 3:Distance3.000Time22:20.80Pace7:26.93
With Joseph, Jacob, and William. We might have had Bonnie.

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 10, 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 - 2018-08-10 09:24:22
Workout Totals: Distance12.000Time1:33:01.90Pace7:45.16

Leg 1:Distance8.000Time1:01:51.30Pace7:43.91
With Jenny.
Leg 2:Distance1.000Time7:23.90Pace7:23.90
With Joseph, Jacob, Bonnie and Stephen. Do not remember if we had Matthew, I think we did, and if so this would be his little boy course PR.
Leg 3:Distance3.000Time23:46.70Pace7:55.57
With Joseph, Jacob, William, and Bonnie.

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 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-08-11 08:59:15
Workout Totals: Distance16.000Time1:52:32.30Pace7:02.02
16 total. Did 5 miles down the canyon in 27:54.6 (5:34, 5:34, 5:35, 5:39, 5:32). Jacob ran with me from 1 to 3, and pulled ahead by 1 second at the end with 11:08, which is his 2 mile PR down the canyon. Joseph ran 0.75 from 3, but did not have it and stopped. Stephen William ran 5 together, and then William added a mile with me. Do not remember if they had Bonnie with them. Jenny did 10, Julia I think 4.
Leg 1:Distance2.980Time23:49.90Pace7:59.83
Warm-up with Jenny.
Leg 2:Distance5.000Time27:54.60Pace5:34.92
Tempo run
Leg 3:Distance2.020Time16:11.20Pace8:00.79
Cool-down with Joseph and Jacob.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.020Time16:11.20Pace8:00.79 Cumilative:Distance2.020Time16:11.20Pace8:00.79

Leg 4:Distance1.000Time7:44.00Pace7:44.00
With William and Matthew.
Leg 5:Distance5.000Time36:52.60Pace7:22.52
Alone.

Brown 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
64.98	1.00	10.00	0.99	76.97

Brown Crocs 2 Miles: 76.98

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

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