Breaking the Wall

Week starting Aug 10, 2014

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
75.13	1.50	3.00	0.00	79.63

Black Crocs Miles: 55.12	Bare Feet Miles: 12.50

Night Sleep Time: 44.00	Nap Time: 1.00	Total Sleep Time: 45.00

Sun, Aug 10, 2014

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: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

Comments(1)

Mon, Aug 11, 2014

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 - 2014-08-11 07:10:11
Workout Totals: Distance12.000Time1:31:55.40Pace7:39.62
Total of 12. Benjamin only ran 4.5. His calves are sore from the half marathon. Joseph ran 3, Jacob 3, Julia 3, Jenny 4.
Leg 1:Distance3.000Time26:38.50Pace8:52.83
With Benjamin, Joseph, Jacob, Jared, and Nate.
Leg 2:Distance9.000Time1:05:16.90Pace7:15.21
Alone.

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

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Tue, Aug 12, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	1.50	0.00	0.00	11.01

Fast Running Friend Workout - 2014-08-12 07:02:04
Workout Totals: Distance11.008Time1:29:06.70Pace8:05.71
Total of 11. Joseph and Jacob ran time trials on the track. Jacob set a PR in the 800 - 2:58.5, first time under 3:00. Comparing this to Joseph and Benjamin. Jacob is 8 years and less than 1 month old, Joseph broke 3:00 at 8 years and 9 months, Benjamin ran 3:00 at 8 years and 9 months on the road a possibly short course, and I do not believe he could have broken it on the track until he was 9. Joseph ran a mile time trial today. His splits were perfect, he just could not get going and ran only 6:09.6 missing his track PR by 1 second. Benjamin ran 6 miles - his calves are still sore. Other kids ran their usual distances.
Leg 1:Distance3.000Time27:10.60Pace9:03.53
With Benjamin, Nate, and Jared.
Leg 2:Distance0.380Time4:15.80Pace11:13.16
Warm-up with Jacob, Joseph, and Stephen.
Leg 3:Distance0.498Time2:58.50Pace5:58.43
I paced Jacob through his 800 time trial. He opened in 42, then ran 46, 46, and kicked in 44.
Leg 4:Distance1.000Time6:09.60Pace6:09.60
Joseph's mile time trial. He ran perfect splits - 92, 92, 92, and 91 - the balance went to the 9.34 meter tax. So his endurance was OK, I think he left all of his adrenaline in the swimming pool the night before which took away from him both the starting surge and the kick. He was very mad that he did not get the record afterwards. Because of how hard he worked and how valiantly he fought the fatigue, I went to Good Earth in the evening and got him carob maltballs.
Leg 5:Distance0.250Time2:23.40Pace9:33.60
A lap with Joseph and Jacob.
Leg 6:Distance0.380Time4:32.40Pace11:56.84
Back to the car with Joseph, Jacob, William, and Stephen.
Leg 7:Distance5.500Time41:36.40Pace7:33.89
Alone.

Black Crocs Miles: 11.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Aug 13, 2014

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 - 2014-08-13 07:03:45
Workout Totals: Distance12.000Time1:37:22.70Pace8:06.89
Total of 12. Benjamin did 8. I think Jenny ran a little less today. Everybody else ran their usual distances.
Leg 1:Distance3.000Time25:18.20Pace8:26.07
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance5.000Time37:31.40Pace7:30.28
With Benjamin.
Leg 3:Distance3.000Time25:43.90Pace8:34.63
With Julia.
Leg 4:Distance1.000Time8:49.20Pace8:49.20
With William. Half way through the run he asked me if he could work out with weights. I told him he had to finish the mile under 9:00 to earn the privilege. He ran the last quarter in 1:55 and made the goal, then worked out with dumbbells. I've never had a five year old ask me to train with weights, but I figured since he did I would take advantage of the opportunity to get him to go a little faster in his runs.

Black Crocs Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Aug 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2014-08-14 07:29:26
Workout Totals: Distance12.500Time1:35:30.30Pace7:38.42
Total of 12.5. Benjamin did 8.5, Jenny 3, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1:Distance3.000Time25:06.20Pace8:22.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.500Time40:58.40Pace7:26.98
With Benjamin.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
With William.
Leg 4:Distance3.000Time20:52.20Pace6:57.40
Alone.

Bare Feet Miles: 12.50

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Aug 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.02	0.00	0.00	0.00	12.02

Fast Running Friend Workout - 2014-08-15 08:09:01
Workout Totals: Distance12.020Time1:35:03.60Pace7:54.51

Leg 1:Distance4.020Time34:26.00Pace8:33.93
With Benjamin and Joseph. Jacob joined us for the first 3.
Leg 2:Distance5.000Time39:41.00Pace7:56.20
With Benjamin. After the first 0.6 we caught up to a runner and invited him to join us. He did. His name was Ryan. He has six children, teaches institute at UVU, and directs choir at the MTC.
Leg 3:Distance3.000Time20:56.60Pace6:58.87
Alone.

Black Crocs Miles: 12.02

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Aug 16, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.10	0.00	3.00	0.00	20.10

Fast Running Friend Workout - 2014-08-16 07:13:55
Workout Totals: Distance20.100Time2:39:39.70Pace7:56.60
Total of 20. Benjamin did 12, Jenny 3, other kids ran their usual distances. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1:Distance3.000Time26:33.70Pace8:51.23
With Benjamin, Joseph, Jacob, Nate, and Jared.
Leg 2:Distance3.500Time27:45.30Pace7:55.80
With Benjamin.
Leg 3:Distance3.000Time16:13.80Pace5:24.60
Tempo run with Benjamin down the canyon. The target was 5:30. We did the first two miles in 5:27 and 5:28. After that we sped up and ran the next half mile in 2:41, followed by the next quarter in 82. Then Benjamin really turned it on. I managed to hang on for 200 meters, then he dropped me. His last 400 was 69, mine 75. He ended up with 16:07 - 5:12 for the last mile, I had 5:18.
Leg 4:Distance2.600Time20:42.20Pace7:57.77
Cool down with Benjamin to the house.
Leg 5:Distance3.500Time30:06.50Pace8:36.14
Most of it with Jenny.
Leg 6:Distance1.000Time7:41.90Pace7:41.90
Alone.
Leg 7:Distance0.500Time5:06.00Pace10:12.00
With Stephen and Julia.
Leg 8:Distance1.000Time8:38.70Pace8:38.70
With Julia.
Leg 9:Distance1.000Time9:17.80Pace9:17.80
With William and Julia.
Leg 10:Distance1.000Time7:33.80Pace7:33.80
Alone.

Black Crocs Miles: 20.10

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
75.13	1.50	3.00	0.00	79.63

Black Crocs Miles: 55.12	Bare Feet Miles: 12.50

Night Sleep Time: 44.00	Nap Time: 1.00	Total Sleep Time: 45.00

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