Breaking the Wall

Week starting Aug 13, 2017

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:

Click to donate

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
60.93	0.00	16.00	2.50	79.43

Red Crocs Miles: 79.43

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

Sun, Aug 13, 2017

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 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-08-14 07:49:14
Workout Totals: Distance10.500Time1:17:58.60Pace7:25.58
I had to run earlier today to get the run done before the work meeting. Jenny could not run, actually she could barely walk, but she was able to ride a bike. She rode 10 miles with me. I had to push her on a few uphills as she did not have enough quad strength to pedal up. Other kids ran their usual distances on their own. I ran 0.5 with Matthew in the evening.
Leg 1:Distance10.000Time1:13:31.80Pace7:21.18
With Jenny.
Leg 2:Distance0.500Time4:26.80Pace8:53.60
With Matthew.

Red Crocs Miles: 10.50

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

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Tue, Aug 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	0.00	0.00	10.35

Fast Running Friend Workout - 2017-08-15 08:22:41
Workout Totals: Distance10.350Time1:19:39.20Pace7:41.76
Total of 10. Stephen did a mile time trial. I hoped he would break 7:00. He did run a PR - 7:08.4 (1:41, 1:48, 1:49, 1:47), but mentally was not there for the sub-7:00. He complained the pace was too fast, and tried to start crying a few times, but Jacob and William laid down the law for him and to some extend he was able to control himself. However, he lost some precious time and energy on this. Sarah ran 800 in 3:35 (1:43/1:52). I ran with most of the remaining kids.
Leg 1:Distance0.190Time1:58.70Pace10:24.74
Warm-up.
Leg 2:Distance1.000Time7:08.40Pace7:08.40
Stephen's mile time trial.
Leg 3:Distance0.120Time1:16.00Pace10:33.33
To the car.
Leg 4:Distance2.040Time16:24.70Pace8:02.70
With William and Jacob.
Leg 5:Distance4.000Time31:04.00Pace7:46.00
With Joseph and Julia.
Leg 6:Distance3.000Time21:47.40Pace7:15.80
Alone.

Red Crocs Miles: 10.35

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

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Wed, Aug 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.64	0.00	10.00	0.00	14.64

Fast Running Friend Workout - 2017-08-16 07:59:49
Workout Totals: Distance14.640Time1:35:45.30Pace6:32.44
Did a medium long run with a 10 mile tempo up and down the canyon. Splits: 6:19, 6:15, 6:24, 6:41, 6:25 (32:04), 5:46, 5:44, 5:43, 5:45, 5:38. There was a strong headwind going up, stronger than last week, thus a slower split on the way up, and faster on the way down. Overall, though, I think I was stronger. During the cool down I ran into Julia and turned around to run some extra with her. She ran the last uphill mile in 7:26, which is a positive. Also ran with Matthew in the evening. Otherwise kids ran on their own.
Leg 1:Distance1.640Time11:56.20Pace7:16.71
Warm-up.
Leg 2:Distance10.000Time1:00:40.40Pace6:04.04
Tempo.
Leg 3:Distance2.500Time18:54.70Pace7:33.88
Cool-down - part with Julia.
Leg 4:Distance0.500Time4:14.00Pace8:28.00
With Matthew.

Red Crocs Miles: 14.64

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

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Thu, Aug 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.49	0.00	0.00	1.25	12.74

Fast Running Friend Workout - 2017-08-17 08:27:07
Workout Totals: Distance12.745Time1:39:05.30Pace7:46.48
Did a workout with Jacob - 2x1000 down the canyon with 200 recovery. He was able to run 3:22.6/3:23.9. Next step is the mile time trial on the track next week. Then ran with most of the rest of the kids. Total of around 12.
Leg 1:Distance4.165Time31:22.00Pace7:31.86
Workout with Jacob - 2x1000 down the canyon.
Split 1:Distance0.520Time4:42.30Pace9:02.88 Cumilative:Distance0.520Time4:42.30Pace9:02.88
Split 2:Distance0.625Time3:22.60Pace5:24.16 Cumilative:Distance1.145Time8:04.90Pace7:03.49
Split 3:Distance0.125Time1:35.40Pace12:43.20 Cumilative:Distance1.270Time9:40.30Pace7:36.93
Split 4:Distance0.625Time3:23.90Pace5:26.24 Cumilative:Distance1.895Time13:04.20Pace6:53.83
Split 5:Distance2.270Time18:17.80Pace8:03.61 Cumilative:Distance4.165Time31:22.00Pace7:31.86

Leg 2:Distance4.080Time31:58.80Pace7:50.29
With William - part with Stephen.
Split 1:Distance2.040Time16:29.60Pace8:05.10 Cumilative:Distance2.040Time16:29.60Pace8:05.10
Dropped off Stephen.
Split 2:Distance2.040Time15:29.20Pace7:35.49 Cumilative:Distance4.080Time31:58.80Pace7:50.29
Finished with William.

Leg 3:Distance4.000Time31:37.10Pace7:54.27
With Joseph.
Leg 4:Distance0.500Time4:07.40Pace8:14.80
With Matthew.

Red Crocs Miles: 12.74

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

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Fri, Aug 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.29	0.00	0.00	1.25	10.54

Fast Running Friend Workout - 2017-08-18 08:35:08
Workout Totals: Distance10.540Time1:21:15.30Pace7:42.55
Did a workout with Joseph - 2x1000 with 400 recovery down the canyon. Then ran 6 with Jacob to get the car + extra distance. Ran with Matthew in the evening. We had a funny incident. Half way through he said he needed to go to the bathroom but his best option was to run home. He did not like it and started to scream and he is loud. In spite of that he kept running at about 9:10 pace and did not insist on holding the hand. He made it hope. I think this is a good development.
Leg 1:Distance4.040Time30:55.10Pace7:39.18
Workout with Joseph - 2x1000 with 400 recovery.
Split 1:Distance0.520Time4:17.30Pace8:14.81 Cumilative:Distance0.520Time4:17.30Pace8:14.81
Split 2:Distance0.625Time3:19.30Pace5:18.88 Cumilative:Distance1.145Time7:36.60Pace6:38.78
Split 3:Distance0.250Time2:37.90Pace10:31.60 Cumilative:Distance1.395Time10:14.50Pace7:20.50
Split 4:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance2.020Time13:33.20Pace6:42.57
Split 5:Distance2.020Time17:21.90Pace8:35.79 Cumilative:Distance4.040Time30:55.10Pace7:39.18

Leg 2:Distance6.000Time45:47.50Pace7:37.92
With Jacob.
Leg 3:Distance0.500Time4:32.70Pace9:05.40
With Matthew.

Red Crocs Miles: 10.54

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

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Sat, Aug 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.66	0.00	6.00	0.00	20.66

Fast Running Friend Workout - 2017-08-19 08:39:53
Workout Totals: Distance20.660Time2:23:22.10Pace6:56.36
Today Stephen broke 7:00 for the first time with 6:56.0. We have a challenge in the family to break 7:00 before turning 7. Stephen in his typical style made it by this skin of his teeth - 3 days before his 7th birthday, and with the help of 46 seconds in the last 200. His splits were 1:40, 1:47, 1:46, and 1:40 (54,46). Sarah scared him in the first 400, then the pace was too fast for her and she finished the mile in 7:29.9. I did some more running with the kids and then did my workout finishing the total of 20 with a 6 mile tempo down the canyon from 12 to 18 in 34:55. It got warm, pretty close to 90F by then. So I stopped twice in the middle of it for water and to soak my shirt. Thought I might have fuel issues at the start of the tempo as breaking 6:00 felt hard, but I was OK.
Leg 1:Distance0.150Time1:35.20Pace10:34.67
Warm-up.
Leg 2:Distance1.070Time7:29.90Pace7:00.47
Paced Stephen, then went back to Sarah and William.
Split 1:Distance1.000Time6:56.00Pace6:56.00 Cumilative:Distance1.000Time6:56.00Pace6:56.00
Stephen's time.
Split 2:Distance0.070Time0:33.90Pace8:04.29 Cumilative:Distance1.070Time7:29.90Pace7:00.47
Sarah's time.

Leg 3:Distance0.120Time0:55.80Pace7:45.00
Matthew false start one.
Leg 4:Distance0.210Time1:40.00Pace7:56.19
Matthew DNF.
Leg 5:Distance2.040Time15:41.20Pace7:41.37
With Jenny and William.
Leg 6:Distance16.570Time1:51:50.50Pace6:44.98
The rest of it.
Split 1:Distance8.550Time1:01:55.20Pace7:14.53 Cumilative:Distance8.550Time1:01:55.20Pace7:14.53
Glycogen pre-dump.
Split 2:Distance6.000Time34:55.20Pace5:49.20 Cumilative:Distance14.550Time1:36:50.40Pace6:39.34
Tempo.
Split 3:Distance2.020Time15:00.10Pace7:25.59 Cumilative:Distance16.570Time1:51:50.50Pace6:44.98
Cool-down.

Leg 7:Distance0.500Time4:09.50Pace8:19.00
With Matthew for real this time in the evening.

Red Crocs Miles: 20.66

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
60.93	0.00	16.00	2.50	79.43

Red Crocs Miles: 79.43

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

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