Breaking the Wall

Week starting Aug 11, 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
59.90	1.00	15.24	1.25	77.39

Neon Crocs 2 Miles: 77.38

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

Sun, Aug 11, 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. Stake Conference. A quote from it: FEAR: False Evidence Appearing Real.

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

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Mon, Aug 12, 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 - 2019-08-12 08:44:08
Workout Totals: Distance12.000Time1:33:06.70Pace7:45.56
Total of 12. Usual distances for everybody. Did a test tempo run with Joseph, Jacob, and Benjamin on the ward 2 mile course. I wanted to see how it compared to the course in Rexburg. Unfortunately Joseph was not 100% today so we did not really push it so we did not get much out of the experiment. 6:11 uphill for the first half, 5:51 for the last mile down. We did not really start pushing until the last 500 or so, and even then Jacob was struggling, so it is hard to tell which course is faster.
Leg 1:Distance1.500Time11:47.90Pace7:51.93
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance2.000Time12:02.20Pace6:01.10
Tempo run on the ward 2 mile course with Benjamin and Jacob, Joseph fell back in the last half mile, finished in 12:14.
Leg 3:Distance0.500Time4:41.20Pace9:22.40
Cool-down with Joseph, Jacob, and Benjamin.
Leg 4:Distance1.000Time7:50.30Pace7:50.30
With Benjamin and Matthew.
Leg 5:Distance4.000Time32:56.70Pace8:14.18
With William, Stephen, and Benjamin.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
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, Aug 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	1.00	0.00	0.50	12.05

Fast Running Friend Workout - 2019-08-13 09:02:19
Workout Totals: Distance12.047Time1:32:49.40Pace7:42.31
Total of 12, easy except for pacing. Today Stephen ran a PR in the track mile - 6:20.2 - splits 89, 94, 99, 95. We need to work on not getting soft in the third lap, with Stephen it takes some special work. William ran 2:41.0 for the 800, also a PR, splits 78 high, 82 high. Perfect splits, we just need to get used to a faster start. Otherwise, kids did their usual distances.
Leg 1:Distance1.050Time8:50.30Pace8:25.05
Warm-up with the kids.
Leg 2:Distance1.000Time6:20.20Pace6:20.20
Paced Stephen through 1 mile time trial with Joseph and Jacob.
Leg 3:Distance0.497Time2:41.00Pace5:23.94
Paced William through 800 time trial with Joseph and Jacob.
Leg 4:Distance1.500Time13:24.50Pace8:56.33
Cool-down with the boys.
Leg 5:Distance1.000Time7:44.80Pace7:44.80
With Matthew and William.
Leg 6:Distance4.000Time29:49.70Pace7:27.43
Alone.
Leg 7:Distance3.000Time23:58.90Pace7:59.63
With Benjamin, part with Joseph and Jacob.

Neon Crocs 2 Miles: 12.05

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

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Wed, Aug 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	0.00	6.00	0.00	12.15

Fast Running Friend Workout - 2019-08-14 08:18:20
Workout Totals: Distance12.150Time1:24:48.40Pace6:58.80
Kids ran on their own today, easy pace usual distances. I did a bit over 12 total with a workout 3x2 down the canyon 11:38, 11:37, 11:19. In the first two I focused on staying relaxed and in control, in the last one I did the same in the first mile (5:46), but then pressed a bit harder in the last mile, which was 5:33 (2:52, 2:41). Benjamin had a good workout - 8 mile tempo from Vivian Park to the house in 42:20, 5:17.5 average. I told him to run the first harder mile in 5:30, then speed up to 5:20 once the elevation got lower and he had the downhill, and then just try to hold it until he could not. He was able to hold it all the way. This is his best time on this course so far.
Leg 1:Distance1.480Time11:24.00Pace7:42.16
Warm-up.
Leg 2:Distance8.000Time52:24.60Pace6:33.08
3x2 down the canyon workout.
Split 1:Distance2.000Time11:38.70Pace5:49.35 Cumilative:Distance2.000Time11:38.70Pace5:49.35
Split 2:Distance1.000Time9:00.80Pace9:00.80 Cumilative:Distance3.000Time20:39.50Pace6:53.17
Split 3:Distance2.000Time11:37.90Pace5:48.95 Cumilative:Distance5.000Time32:17.40Pace6:27.48
Split 4:Distance1.000Time8:47.50Pace8:47.50 Cumilative:Distance6.000Time41:04.90Pace6:50.82
Split 5:Distance2.000Time11:19.70Pace5:39.85 Cumilative:Distance8.000Time52:24.60Pace6:33.08

Leg 3:Distance2.670Time20:59.80Pace7:51.84
Cool-down.

Neon Crocs 2 Miles: 12.15

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

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Thu, Aug 15, 2019

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 - 2019-08-15 08:45:48
Workout Totals: Distance12.000Time1:34:12.60Pace7:51.05
Easy runs for everybody today, Benjamin did a bit more - total of 13 (9+4), I did 12 (9+3), usual distances for everybody else.
Leg 1:Distance1.000Time8:01.90Pace8:01.90
With Matthew.
Leg 2:Distance4.000Time31:36.30Pace7:54.07
With Jacob, William, and Stephen.
Leg 3:Distance4.000Time31:35.90Pace7:53.98
With Joseph.
Leg 4:Distance3.000Time22:58.50Pace7:39.50
In the evening, first two with Joseph and Jacob, the last mile 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 16, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.05	0.00	1.24	0.75	13.04

Fast Running Friend Workout - 2019-08-16 08:39:22
Workout Totals: Distance13.038Time1:41:06.80Pace7:45.32
Usual distances more or less, some of the kids did workouts at Orem High. Stephen and Jenny did a ladder 1000 + 600 + 400 + 200, times: 3:44.7, 2:13.7, 90.7, and 39.4. As expected, it was not too difficult for Jenny, but Stephen struggled. William did 3x500 1:39.2 (with me and Jacob), 1:43 (with Jacob), and 1:39.6. He also struggled, but mostly mentally.
Leg 1:Distance1.050Time9:34.60Pace9:07.24
Warm-up with the kids.
Leg 2:Distance0.311Time1:39.20Pace5:18.97
500 with William and Jacob.
Leg 3:Distance0.621Time3:44.70Pace6:01.84
1000 with Stephen and Jenny.
Leg 4:Distance0.250Time2:22.40Pace9:29.60
Recovery jog with Stephen and Jenny.
Leg 5:Distance0.373Time2:13.70Pace5:58.45
600 with Stephen and Jenny.
Leg 6:Distance0.872Time7:08.60Pace8:11.51
The rest of the workout with Stephen and Jenny.
Split 1:Distance0.250Time2:31.70Pace10:06.80 Cumilative:Distance0.250Time2:31.70Pace10:06.80
Recovery.
Split 2:Distance0.248Time1:30.70Pace6:05.73 Cumilative:Distance0.498Time4:02.40Pace8:06.75
400
Split 3:Distance0.250Time2:26.80Pace9:47.20 Cumilative:Distance0.748Time6:29.20Pace8:40.32
Recovery.
Split 4:Distance0.124Time0:39.40Pace5:17.74 Cumilative:Distance0.872Time7:08.60Pace8:11.51
200

Leg 7:Distance0.250Time2:29.40Pace9:57.60
Leg 8:Distance0.311Time1:39.60Pace5:20.26
500 with William.
Leg 9:Distance1.000Time8:51.00Pace8:51.00
Back to the house with William.
Leg 10:Distance4.000Time29:40.80Pace7:25.20
First 1.5 with Joseph, the rest alone.
Leg 11:Distance4.000Time31:42.80Pace7:55.70
With Benjamin.

Neon Crocs 2 Miles: 13.04

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

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Sat, Aug 17, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.15	0.00	6.00	0.00	16.15

Fast Running Friend Workout - 2019-08-17 07:53:10
Workout Totals: Distance16.150Time1:56:46.20Pace7:13.82
Total of 16. Did 2x3 with Chad down the canyon, first also with Joseph and Jacob. First was 17:25 (5:48, 5:54, 5:43), second 16:42 (5:35, 5:36, 5:31). Joseph was struggling so we slowed it down to 5:54 in the second mile of his interval. Benjamin did 2x4, 21:16 and 20:42 (last mile 4:56). Joseph and Jacob ran 8 total, Stephen 5, William 6. Otherwise usual distances.
Leg 1:Distance2.480Time20:42.30Pace8:20.93
Warm-up with Benjamin, Chad, Joseph, and Jacob.
Leg 2:Distance3.000Time17:25.20Pace5:48.40
Tempo interval with Chad, Joseph, and Jacob.
Leg 3:Distance2.000Time16:43.20Pace8:21.60
Recovery with Chad.
Leg 4:Distance3.000Time16:42.20Pace5:34.07
Tempo interval with Chad.
Leg 5:Distance1.670Time13:53.20Pace8:18.92
Cool-down with Chad.
Leg 6:Distance1.000Time7:54.70Pace7:54.70
With Matthew.
Leg 7:Distance3.000Time23:25.40Pace7:48.47
Pushed Bella and Leigha in the stroller.

Neon Crocs 2 Miles: 16.15

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
59.90	1.00	15.24	1.25	77.39

Neon Crocs 2 Miles: 77.38

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

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