Breaking the Wall

Week starting Aug 24, 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:

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
74.33	4.11	2.00	0.00	80.44

Black Crocs Miles: 80.44

Night Sleep Time: 51.00	Nap Time: 0.50	Total Sleep Time: 51.50

Sun, Aug 24, 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: 0.50	Total Sleep Time: 8.50

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Mon, Aug 25, 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 - 2014-08-25 07:12:05
Workout Totals: Distance12.000Time1:35:37.80Pace7:58.15
12 miles. Benjamin did only 3 - sore calves. Everybody else did their usual distances.
Leg 1:Distance3.000Time26:09.90Pace8:43.30
With Benjamin, Jacob, Joseph, and Jared.
Leg 2:Distance1.000Time8:31.00Pace8:31.00
With Jenny.
Leg 3:Distance8.000Time1:00:56.90Pace7:37.11
Alone.

Black Crocs Miles: 12.00

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

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Tue, Aug 26, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.39	0.99	0.00	0.00	12.38

Fast Running Friend Workout - 2014-08-26 07:11:26
Workout Totals: Distance12.380Time1:40:29.60Pace8:07.04
12 total. Today was the day of time trials. William got a PR in the mile (7:44.7), Julia in the 800 (2:55.0), and Stephen in the 800. Jacob attempted the 800 but missed it by 0.4, Joseph tried 2000, but had some attitude issues in the middle. Details below.
Leg 1:Distance1.800Time15:34.80Pace8:39.33
I ran to Orem High with Joseph, Jacob, and Jared. We thought that the construction had finished, but we were wrong. So we ran back, Jared went home, and I took Joseph, Jacob and William to the BYU track.
Leg 2:Distance0.400Time3:52.70Pace9:41.75
From the car to the track.
Leg 3:Distance0.496Time2:58.90Pace6:00.69
Jacob's 800 time trial. I told him to focus on the second 200, and he ran the first in 45. He sped up, but it was not enough to get the record.
Leg 4:Distance1.242Time8:11.90Pace6:36.05
Joseph's 2000. His target was 8:00. He opened with 94, and then just lost confidence and ran around 1:40 laps afterwards.
Leg 5:Distance1.000Time7:44.70Pace7:44.70
William's mile time trial. He opened with 1:50, then 1:57, 1:58, and 1:59. New PR. For some reason he struggles with a kick on the track. Probably because he still has a hard time judging the distance in an unfamiliar setup. He kicks just fine on his "little boy" course on the road near our house.
Leg 6:Distance0.400Time4:11.50Pace10:28.75
Back to the car.
Leg 7:Distance1.000Time7:18.20Pace7:18.20
Alone.
Leg 8:Distance0.400Time4:14.10Pace10:35.25
Warm-up to the track with Julia and Stephen.
Leg 9:Distance0.496Time4:49.90Pace9:44.48
Julia and I paced Stephen in his 800 time trial. He wanted a new bike. I told him he had to break 5:00 without holding my hand. He opened with 30 in the first 100, then 1:03 at 200, and 2:14 at 400 (1:11). Then he just stopped thinking he was done. It took Julia and me some time to convince him that he still had another lap to go, and I did not stop the watch for that time. Finally he got going. His split at 500 was 2:58 (44 seconds for the 100), and then 3:36 at 600 (38). Then he ran the last 200 in 1:13 and earned his bike.
Leg 10:Distance0.496Time2:55.00Pace5:52.82
Paced Julia in the 800 time trial. She wanted a rabbit and I told her she had to run 2:55.0 to get it. She opened with 41, then ran 46 (87 at the 400), and things were not looking good. But she wanted the rabbit bad enough and found another gear. Her next 200 was 44, and she held 44 in the next one and got her goal.
Leg 11:Distance0.250Time2:29.30Pace9:57.20
A lap with Julia.
Leg 12:Distance0.400Time5:02.30Pace12:35.75
With Julia and Stephen back to the car.
Leg 13:Distance4.000Time31:06.30Pace7:46.57
Alone.

Black Crocs Miles: 12.38

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

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Wed, Aug 27, 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 - 2014-08-27 07:13:50
Workout Totals: Distance12.000Time1:31:31.00Pace7:37.58
Total of 12. Benjamin did 7. Other kids ran their usual distances.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Alone.
Leg 2:Distance3.000Time24:58.00Pace8:19.33
With Benjamin, Joseph and Jacob.
Leg 3:Distance4.000Time31:25.50Pace7:51.38
With Benjamin.
Leg 4:Distance4.000Time27:56.60Pace6:59.15
Alone.

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 28, 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 - 2014-08-28 07:14:33
Workout Totals: Distance12.000Time1:39:00.90Pace8:15.07
Total of 12. Benjamin did 7, other kids their usual distances.
Leg 1:Distance3.000Time25:10.00Pace8:23.33
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.000Time31:48.10Pace7:57.02
With Benjamin.
Leg 3:Distance1.000Time7:57.60Pace7:57.60
Alone.
Leg 4:Distance1.000Time8:45.10Pace8:45.10
With William.
Leg 5:Distance3.000Time25:20.10Pace8:26.70
With Julia.

Black Crocs Miles: 12.00

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

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Fri, Aug 29, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.94	1.12	0.00	0.00	12.06

Fast Running Friend Workout - 2014-08-29 07:36:36
Workout Totals: Distance12.059Time1:31:05.80Pace7:33.25
Total of 12. Benjamin did 9. Jacob wanted to take another shot at his 800 record, and he got it this time - 2:56.8. Joseph had some issues with attitude, and ended up doing a workout 2000 + 1000. Stephen ran our warm-up and cool-down. The girls ran with William, and then some more on their own.
Leg 1:Distance0.400Time4:22.40Pace10:56.00
Warm-up with Benjamin, Joseph, Jacob, and Stephen.
Leg 2:Distance1.242Time8:27.60Pace6:48.70
This started as Joseph trying to get his 800 record. He started fine - 42, but the lost confidence and slowed down to 46. The record still was within reach, but not after speeding up only to 44. I figured he would get a good 1000 time and told him at 600 that he could not get his 800 record, but 1000 record was within reach if he went another 200. He had an attitude and slowed down to 48 in the next 200, followed by 52. I made him finish 2000. Maybe what I should have done instead is let him finish his 800 and then have Jacob beat or at least seriously threaten his time to teach him a lesson.
Leg 3:Distance0.496Time2:56.80Pace5:56.45
Jacob's 800. It was near perfect. He opened in 42, then ran 45, 45, and 44. New PR.
Leg 4:Distance0.621Time3:52.60Pace6:14.56
I told Joseph he could not leave the track without having done something that showed he was a man. So I told him he had to run 1000, follow my pacing, and not whine. I did not care how fast he went, I wanted to feel that he was running like a man, no whining, no attitude, no feeling sorry for himself. He was able to do that. The time was not fast due to the fatigue from his earlier adventures, but he finally ran with proper focus and attitude. I explained to him that you get better results when you do it right the first time - you get to run less, and you get a record. We've gone through this with Benjamin back in the day, now it is Joseph's turn. On the positive side of things he is a faster learner.
Leg 5:Distance0.900Time7:47.90Pace8:39.89
Cool-down with Jacob.
Leg 6:Distance0.130Time1:25.30Pace10:56.15
Back to the car. Accidentally reset the watch at a light.
Leg 7:Distance0.270Time2:48.60Pace10:24.44
The rest of the run to the car.
Leg 8:Distance5.000Time38:40.20Pace7:44.04
With Benjamin.
Leg 9:Distance3.000Time20:44.40Pace6:54.80
Alone.

Black Crocs Miles: 12.06

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

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Sat, Aug 30, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.00	2.00	2.00	0.00	20.00

Fast Running Friend Workout - 2014-08-30 06:40:15
Workout Totals: Distance20.000Time2:29:53.70Pace7:29.69
20 mile run. Did 2x2. First one down the canyon with Benjamin in 10:58, second on the hilly course near our house where we had our ward 2 mile run a year ago. Benjamin did 12, the other kids ran their usual distances.
Leg 1:Distance3.000Time20:48.70Pace6:56.23
Alone
Leg 2:Distance1.000Time6:55.30Pace6:55.30
One more mile alone waiting for the kids to get ready.
Leg 3:Distance3.000Time25:08.80Pace8:22.93
With Joseph, Jacob, and Benjamin.
Leg 4:Distance4.700Time39:01.30Pace8:18.15
With Benjamin.
Leg 5:Distance2.000Time10:58.20Pace5:29.10
I told Benjamin to not look at his watch and just run with the rough target being around 5:50. So we did 5:36 followed by 5:22. I liked the way I felt - when Benjamin slowed down to 5:25 I felt comfortable, and when he sped up to 5:20 I still felt in control.
Leg 6:Distance2.300Time17:33.50Pace7:38.04
To the house with Benjamin.
Leg 7:Distance0.500Time5:11.60Pace10:23.20
With Stephen.
Leg 8:Distance1.000Time8:42.20Pace8:42.20
With William.
Leg 9:Distance2.000Time11:54.90Pace5:57.45
2 mile tempo on the hills with two 180 turns. This late in the run and on that terrain it was hard to keep it sub-6:00 but I was able to do it.
Leg 10:Distance0.500Time3:39.20Pace7:18.40
Cool-down of sorts. I wanted it to be just a relaxing jog to finish the distance, but I saw that I could break 2:30 for the whole run, and ran it a little bit quicker than a relaxing jog.

Black Crocs Miles: 20.00

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.33	4.11	2.00	0.00	80.44

Black Crocs Miles: 80.44

Night Sleep Time: 51.00	Nap Time: 0.50	Total Sleep Time: 51.50

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