Breaking the Wall

Week starting Aug 12, 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:	0.00	Year:	3010.45
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
64.68	6.00	7.12	2.24	80.04

Brown Crocs 2 Miles: 80.05

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

Sun, Aug 12, 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 13, 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 - 2018-08-13 08:48:35
Workout Totals: Distance12.000Time1:31:24.20Pace7:37.02
Usual runs for everybody, 8 + 4 for me. Did 1.5 tempo down the canyon in 8:13.7.
Leg 1:Distance8.000Time59:33.90Pace7:26.74
With Jenny - except for the tempo.
Split 1:Distance6.270Time49:29.90Pace7:53.67 Cumilative:Distance6.270Time49:29.90Pace7:53.67
Split 2:Distance1.500Time8:13.70Pace5:29.13 Cumilative:Distance7.770Time57:43.60Pace7:25.77
Split 3:Distance0.230Time1:50.30Pace7:59.57 Cumilative:Distance8.000Time59:33.90Pace7:26.74

Leg 2:Distance4.000Time31:50.30Pace7:57.57
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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Tue, Aug 14, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	0.00	0.00	1.00	11.99

Fast Running Friend Workout - 2018-08-14 08:44:54
Workout Totals: Distance11.986Time1:27:40.70Pace7:18.90
Usual mileage for everybody today. Did 4x0.25 down the canyon with Joseph and Jacob, William and Bonnie did half of each interval.
Leg 1:Distance0.530Time4:51.90Pace9:10.75
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.80Pace6:38.79
Stephen's failed mile time trial - stopped him after the first 800.
Leg 3:Distance0.980Time8:01.40Pace8:11.22
Warm-up with Joseph, Jacob, William, and Bonnie.
Leg 4:Distance2.000Time13:51.10Pace6:55.55
4x0.25 down the canyon with Joseph and Jacob. William and Bonnie did the first half of each interval and kept up on some.
Split 1:Distance0.250Time1:12.70Pace4:50.80 Cumilative:Distance0.250Time1:12.70Pace4:50.80
Split 2:Distance0.250Time2:19.30Pace9:17.20 Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance0.750Time4:44.30Pace6:19.07
Split 4:Distance0.250Time2:19.00Pace9:16.00 Cumilative:Distance1.000Time7:03.30Pace7:03.30
Split 5:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance1.250Time8:16.10Pace6:36.88
Split 6:Distance0.250Time2:18.30Pace9:13.20 Cumilative:Distance1.500Time10:34.40Pace7:02.93
Split 7:Distance0.250Time1:09.60Pace4:38.40 Cumilative:Distance1.750Time11:44.00Pace6:42.29
Split 8:Distance0.250Time2:07.10Pace8:28.40 Cumilative:Distance2.000Time13:51.10Pace6:55.55

Leg 5:Distance3.980Time28:25.80Pace7:08.59
More miles.
Leg 6:Distance1.000Time7:46.70Pace7:46.70
With Matthew.
Leg 7:Distance3.000Time21:26.00Pace7:08.67
Alone.

Brown Crocs 2 Miles: 11.99

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

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Wed, Aug 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.65	5.00	0.00	0.00	14.65

Fast Running Friend Workout - 2018-08-15 08:28:56
Workout Totals: Distance14.650Time1:48:09.30Pace7:22.96
Jenny did a 5 mile tempo down the canyon in 32:14. Julia did a mile in the middle in 6:23. Jenny ended up with total of 10 miles. I got 14 total. Otherwise, usual distances and easy runs for everybody else.
Leg 1:Distance2.980Time25:14.50Pace8:28.22
Warm-up with Jenny - part with Julia.
Leg 2:Distance5.000Time32:14.00Pace6:26.80
Paced Jenny over her 5 mile tempo down the canyon. Julia did a mile in the middle in 6:23.
Leg 3:Distance2.670Time19:07.80Pace7:09.89
More distance.
Split 1:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance2.670Time19:07.80Pace7:09.89 Cumilative:Distance2.670Time19:07.80Pace7:09.89

Leg 4:Distance1.000Time7:35.30Pace7:35.30
With Matthew, Joseph, Jacob, Stephen, and Bonnie.
Leg 5:Distance3.000Time23:57.70Pace7:59.23
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.65

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

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Thu, Aug 16, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.87	0.00	0.00	0.62	11.49

Fast Running Friend Workout - 2018-08-16 08:46:05
Workout Totals: Distance11.494Time1:29:02.30Pace7:44.79
Did a track workout/time trials with the kids. Ran 400 in 66.4. Joseph got 67.7, Jacob 69.2, William 77.0, Bonnie 75.4 PR. Stephen did 6:39.0 mile, did not have the juice to PR today. Matthew ran 7:25.1 - he has the fitness to smash his 7:17 PR, but not yet the confidence.
Leg 1:Distance1.000Time7:25.10Pace7:25.10
With Matthew.
Leg 2:Distance1.000Time6:39.00Pace6:39.00
Stephen's time trial.
Leg 3:Distance0.748Time6:35.40Pace8:48.61
Strides with Joseph, Jacob, William, and Bonnie.
Split 1:Distance0.062Time0:35.90Pace9:39.03 Cumilative:Distance0.062Time0:35.90Pace9:39.03
Split 2:Distance0.062Time0:18.70Pace5:01.61 Cumilative:Distance0.124Time0:54.60Pace7:20.32
Split 3:Distance0.062Time0:45.20Pace12:09.03 Cumilative:Distance0.186Time1:39.80Pace8:56.56
Split 4:Distance0.062Time0:17.80Pace4:47.10 Cumilative:Distance0.248Time1:57.60Pace7:54.19
Split 5:Distance0.500Time4:37.80Pace9:15.60 Cumilative:Distance0.748Time6:35.40Pace8:48.61

Leg 4:Distance0.248Time1:06.40Pace4:27.74
400 time trial - Joseph got 67.7, Jacob 69.2.
Leg 5:Distance0.250Time2:23.20Pace9:32.80
Recovery jog.
Leg 6:Distance0.248Time1:17.00Pace5:10.48
Split 1:Distance0.248Time1:15.40Pace5:04.03 Cumilative:Distance0.248Time1:15.40Pace5:04.03
Split 2:Distance0.000Time0:01.60Pace0:00.00 Cumilative:Distance0.248Time1:17.00Pace5:10.48

Leg 7:Distance4.000Time31:55.50Pace7:58.88
With Joseph, Jacob, and Bonnie.
Leg 8:Distance4.000Time31:40.70Pace7:55.18
With Jenny.

Brown Crocs 2 Miles: 11.49

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

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Fri, Aug 17, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.17	1.00	1.12	0.62	11.91

Fast Running Friend Workout - 2018-08-17 08:50:03
Workout Totals: Distance11.917Time1:25:30.20Pace7:10.49
Eventful day today. Matthew scored a DNF in a mile time trial, then insisted on going to the canyon where he ran a quick mile in 7:08. Stephen missed his mile PR by 1 second (6:30.1). I ran a 400 in 66.1, Joseph 67.2, Jacob 67.6 PR. Then Jacob and I paced Bonnie and William over 400. It was a close race which Bonnie won with 73.1 PR, while William got 73.2 PR. In the canyon we had to find Jenny because we needed her to drive Matthew back to the house. So I ran some miles looking for her, and did a 1.125 tempo at 5:20 pace down the canyon. Julia did 6:23 down the canyon. I think everybody ran their usual distances except for Matthew who ended up with about 2.5 total.
Leg 1:Distance0.770Time5:42.30Pace7:24.55
Matthew's failed mile time trial. He was headed for a PR, but insisted on stopping at 3 laps, and could not be convinced to continue.
Leg 2:Distance1.000Time6:30.10Pace6:30.10
Stephen's mile time trial. Missed his PR by 1 second.
Leg 3:Distance0.748Time6:51.20Pace9:09.73
Strides.
Split 1:Distance0.062Time0:34.60Pace9:18.06 Cumilative:Distance0.062Time0:34.60Pace9:18.06
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.124Time0:52.30Pace7:01.77
Split 3:Distance0.062Time0:46.10Pace12:23.55 Cumilative:Distance0.186Time1:38.40Pace8:49.03
Split 4:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.248Time1:56.10Pace7:48.15
Split 5:Distance0.500Time4:55.10Pace9:50.20 Cumilative:Distance0.748Time6:51.20Pace9:09.73

Leg 4:Distance0.248Time1:06.10Pace4:26.53
400 time trial with Joseph and Jacob.
Leg 5:Distance0.250Time2:34.60Pace10:18.40
Recovery jog.
Leg 6:Distance0.248Time1:13.20Pace4:55.16
William and Bonnie's 400 time trial.
Leg 7:Distance0.248Time1:42.30Pace6:52.50
Matthew's 400.
Leg 8:Distance3.325Time23:19.50Pace7:00.90
Trying to find Jenny on the trail. Did a 1.125 tempo at 5:20 pace.
Split 1:Distance2.200Time17:19.00Pace7:52.27 Cumilative:Distance2.200Time17:19.00Pace7:52.27
Split 2:Distance1.125Time6:00.50Pace5:20.44 Cumilative:Distance3.325Time23:19.50Pace7:00.90

Leg 9:Distance1.000Time7:08.10Pace7:08.10
With Julia and Matthew down the canyon.
Leg 10:Distance0.250Time2:10.90Pace8:43.60
Jog to meet Jenny with Julia and Matthew.
Leg 11:Distance0.430Time3:18.50Pace7:41.63
To the bathroom and back.
Leg 12:Distance1.000Time6:23.40Pace6:23.40
With Julia down the canyon.
Leg 13:Distance2.400Time17:30.00Pace7:17.50
Back to the car.

Brown Crocs 2 Miles: 11.92

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

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Sat, Aug 18, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	6.00	0.00	18.00

Fast Running Friend Workout - 2018-08-18 08:10:52
Workout Totals: Distance18.000Time2:06:42.40Pace7:02.36
Usual Saturday distances for everybody except myself and Jenny - I went a bit longer, total of 18 miles, while Jenny took it easy and ran only 8 as she is racing a half in a week. Did a 5 mile tempo with Chad in 28:31, and 1 mile uphill towards the end of everything in 6:14.
Leg 1:Distance2.980Time23:18.60Pace7:49.33
Warm-up with Chad - part with Jenny, Joseph, Jacob, Bonnie, and William.
Leg 2:Distance5.000Time28:31.20Pace5:42.24
Tempo run with Chad - splits 5:47, 5:41, 5:39, 5:44, 5:37.
Leg 3:Distance2.020Time15:37.90Pace7:44.31
Cool-down with Chad.
Leg 4:Distance2.000Time16:15.30Pace8:07.65
With Chad and Stephen.
Leg 5:Distance1.000Time7:34.50Pace7:34.50
With Matthew, Chad, and Stephen.
Leg 6:Distance5.000Time35:24.90Pace7:04.98
Alone, did an uphill pickup for a mile in 6:14.
Split 1:Distance3.020Time22:07.20Pace7:19.47 Cumilative:Distance3.020Time22:07.20Pace7:19.47
Split 2:Distance1.000Time6:14.40Pace6:14.40 Cumilative:Distance4.020Time28:21.60Pace7:03.28
Split 3:Distance0.980Time7:03.30Pace7:11.94 Cumilative:Distance5.000Time35:24.90Pace7:04.98

Brown Crocs 2 Miles: 18.00

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
64.68	6.00	7.12	2.24	80.04

Brown Crocs 2 Miles: 80.05

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

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