Breaking the Wall

Week starting Aug 09, 2020

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
67.00	0.00	6.38	3.37	76.75

Neon Crocs 3 Miles: 76.75

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

Sun, Aug 09, 2020

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. We had a Come Follow Me lesson, and then went to our sacrament meeting. I had a talk.

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

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Mon, Aug 10, 2020

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

Fast Running Friend Workout - 2020-08-10 09:08:37
Workout Totals: Distance12.250Time1:33:28.90Pace7:37.87
Easy runs, 12 total of me, usual distances for the kids except for Julia - she was still having back problems, but was able to jog 1 mile.
Leg 1:Distance9.000Time1:07:25.00Pace7:29.44
Part with the kids, last 6 miles pushed Bella and Leigha in the stroller.
Leg 2:Distance0.250Time2:32.50Pace10:10.00
With Bella.
Leg 3:Distance3.000Time23:31.40Pace7:50.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.25

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

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Tue, Aug 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2020-08-11 09:18:08
Workout Totals: Distance12.000Time1:32:24.00Pace7:42.00
12 total, did a pickup for 1.25 in 6:58, Benjamin did a mile pickup in 4:51. Easy runs, usual distance for everybody except Julia. I think she was able to run 2 miles.
Leg 1:Distance9.000Time1:08:28.60Pace7:36.51
With Benjamin, except for the pickup.
Split 1:Distance5.050Time38:23.60Pace7:36.16 Cumilative:Distance5.050Time38:23.60Pace7:36.16
Split 2:Distance1.250Time6:58.20Pace5:34.56 Cumilative:Distance6.300Time45:21.80Pace7:12.03
Split 3:Distance2.700Time23:06.80Pace8:33.63 Cumilative:Distance9.000Time1:08:28.60Pace7:36.51

Leg 2:Distance3.000Time23:55.40Pace7:58.47
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

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Wed, Aug 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.12	0.00	3.38	0.62	12.12

Fast Running Friend Workout - 2020-08-12 09:13:45
Workout Totals: Distance12.125Time1:28:58.60Pace7:20.30
12 total. Did a workout 2x2 down the canyon 11:56, 11:41 (last 0.625 in 3:28). Matthew ran a mile PR down the canyon (6:03). Stephen had a bit of sore throat, just ran easy. William and Joseph, and Jacob did the first interval. Joseph was done, as he was also developing a bit of a cold. Jacob tried to do the second interval, but had a problem with the side ache. Benjamin did 12 total with an 8 mile tempo 4 up, 4 down (23:02, 20:38, closing mile in 5:00). I was quite happy about this workout.
Leg 1:Distance0.980Time8:03.30Pace8:13.16
Warm-up.
Leg 2:Distance2.000Time11:56.00Pace5:58.00
First interval, 2 miles down the canyon.
Split 1:Distance1.000Time6:03.80Pace6:03.80 Cumilative:Distance1.000Time6:03.80Pace6:03.80
Dropped off Matthew and Jenny.
Split 2:Distance1.000Time5:52.20Pace5:52.20 Cumilative:Distance2.000Time11:56.00Pace5:58.00
With William, Joseph, and Jacob.

Leg 3:Distance2.125Time18:47.70Pace8:50.68
Recovery jog with Jacob, part with Joseph.
Leg 4:Distance2.000Time11:41.60Pace5:50.80
Second interval, Jacob got a side-ache, I had him stop at 1.25 in 7:28, then I picked it up in the last 0.625.
Split 1:Distance1.375Time8:13.10Pace5:58.62 Cumilative:Distance1.375Time8:13.10Pace5:58.62
Split 2:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance2.000Time11:41.60Pace5:50.80

Leg 5:Distance2.020Time15:40.90Pace7:45.79
Alone.
Leg 6:Distance3.000Time22:49.10Pace7:36.37
Alone.

Neon Crocs 3 Miles: 12.12

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

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Thu, Aug 13, 2020

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 - 2020-08-13 09:24:14
Workout Totals: Distance12.000Time1:31:14.40Pace7:36.20
Easy runs, usual distances, total of 12.
Leg 1:Distance9.000Time1:07:16.00Pace7:28.44
Part with the kids, part alone, last 6 miles pushing Bella and Leigha in the stroller.
Leg 2:Distance3.000Time23:58.40Pace7:59.47
With Benjamin, part with Joseph, Jacob, William, and Stephen.

Neon Crocs 3 Miles: 12.00

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

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Fri, Aug 14, 2020

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 - 2020-08-14 09:40:21
Workout Totals: Distance12.000Time1:31:54.40Pace7:39.53
Jenny and Nate got married today in the Provo Temple. Training-wise, total of 12, easy runs for everybody, except Benjamin and I did pickups - he did 1 mile in 5:08, I ran the first 0.5 with him in 2:36.
Leg 1:Distance1.000Time8:35.20Pace8:35.20
With Mary and a few other kids.
Leg 2:Distance1.000Time7:42.80Pace7:42.80
Put Mary in the stroller.
Leg 3:Distance7.000Time52:27.70Pace7:29.67
With Benjamin, part with Joseph, and Jacob. Did a pickup for 0.5 with Benjamin.
Split 1:Distance3.980Time30:54.60Pace7:45.98 Cumilative:Distance3.980Time30:54.60Pace7:45.98
Split 2:Distance0.500Time2:36.70Pace5:13.40 Cumilative:Distance4.480Time33:31.30Pace7:28.95
Split 3:Distance2.520Time18:56.40Pace7:30.95 Cumilative:Distance7.000Time52:27.70Pace7:29.67

Leg 4:Distance3.000Time23:08.70Pace7:42.90
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

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Sat, Aug 15, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	3.00	1.00	16.38

Fast Running Friend Workout - 2020-08-15 08:08:01
Workout Totals: Distance16.375Time2:04:09.30Pace7:34.92
16 total. Did 2x2 down the canyon. Chad joined us today. In the first one, we dropped off Matthew and Stephen at 1 mile in 6:01 (PR for Matthew), then Chad sped up and ran 5:09, I stayed with Joseph, Jacob, and William. William and I ran 5:55 for the second mile, Joseph and Jacob were a couple of seconds ahead. On the second interval Joseph, Jacob, Chad and I ran 5:59 for the first mile, then Chad did 5:11, Jacob 5:20, I got 5:22, and Joseph scored a DNF. Benjamin had a very strong workout - 3x2 down the canyon 9:51, 9:40, 9:36.
Leg 1:Distance0.980Time8:02.90Pace8:12.76
Warm-up.
Leg 2:Distance2.000Time11:56.20Pace5:58.10
First interval.
Split 1:Distance1.000Time6:01.00Pace6:01.00 Cumilative:Distance1.000Time6:01.00Pace6:01.00
Dropped off Stephen and Matthew.
Split 2:Distance1.000Time5:55.20Pace5:55.20 Cumilative:Distance2.000Time11:56.20Pace5:58.10
Finished with William, Joseph, and Jacob.

Leg 3:Distance2.125Time17:14.60Pace8:06.87
Recovery.
Leg 4:Distance2.000Time11:22.40Pace5:41.20
Second interval.
Split 1:Distance1.000Time5:59.60Pace5:59.60 Cumilative:Distance1.000Time5:59.60Pace5:59.60
Split 2:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance2.000Time11:22.40Pace5:41.20

Leg 5:Distance6.020Time49:05.20Pace8:09.24
Cool-down with Chad, part with Jacob and Benjamin.
Leg 6:Distance0.250Time2:32.30Pace10:09.20
With Bella.
Leg 7:Distance3.000Time23:55.70Pace7:58.57
With Benjamin.

Neon Crocs 3 Miles: 16.38

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
67.00	0.00	6.38	3.37	76.75

Neon Crocs 3 Miles: 76.75

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

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