Breaking the Wall

Week starting Aug 23, 2020

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
65.07	0.06	9.75	1.50	76.38

Neon Crocs 3 Miles: 76.19

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

Sun, Aug 23, 2020

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. Had Come Follow Me lesson at home, then went to our ward for the Sacrament meeting.

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

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Mon, Aug 24, 2020

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

Fast Running Friend Workout - 2020-08-24 08:56:33
Workout Totals: Distance12.060Time1:32:52.10Pace7:42.03
Total of 12, easy pace for most kids. Benjamin did a pickup for a mile I think around 4:55 or so. Mary ran her first mile time trial on the track in 7:50.9. Her splits were 1:47, 1:59, 2:03, 1:58. 100 was around 24, 200 51. So she got a PR in 100, 200, 400, 800 and the mile at the same time. Aside from Jenny's road PR of 7:41 holding onto the stroller, this is the fastest a girl in our family has run at the age of 5.
Leg 1:Distance9.000Time1:07:28.40Pace7:29.82
Part alone, part with the kids, part pushing Leigha and Bella in the stroller.
Leg 2:Distance1.060Time9:01.00Pace8:30.38
To the track with Benjamin and William.
Leg 3:Distance1.000Time7:50.90Pace7:50.90
Paced Mary on the track.
Leg 4:Distance1.000Time8:31.80Pace8:31.80
Back to the house with Benjamin and William.

Neon Crocs 3 Miles: 12.06

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

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Tue, Aug 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	0.00	0.00	12.20

Fast Running Friend Workout - 2020-08-25 09:08:55
Workout Totals: Distance12.200Time1:33:13.90Pace7:38.52
12 total, easy runs for everybody except Benjamin and Joseph, usual distances. Benjamin paced Joseph through 2x2 miles down the canyon - 11:57, 12:14, then ran a tempo 2 up 2 down in 21:37 (5:27, 5:50, 5:10, 5:10). It got warm towards the end, 80+F.
Leg 1:Distance9.200Time1:09:20.60Pace7:32.24
Most alone, a little bit with Bella at the end.
Leg 2:Distance3.000Time23:53.30Pace7:57.77
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

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Wed, Aug 26, 2020

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 - 2020-08-26 08:44:34
Workout Totals: Distance12.000Time1:36:12.80Pace8:01.07
Easy runs, total 12, usual distances for the kids. Julia recovered from her back injury and stomach problems somewhat, and was able to run 3 miles - though with difficulty. Benjamin did a mile pickup I think around 4:50.
Leg 1:Distance3.000Time23:44.00Pace7:54.67
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance6.000Time46:14.50Pace7:42.42
Part with Joseph, Jacob, and Benjamin, part alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Leg 4:Distance1.000Time8:33.00Pace8:33.00
With Mary, Joseph, Jacob, and Julia.
Leg 5:Distance2.000Time17:41.30Pace8:50.65
With Julia, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

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Thu, Aug 27, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.96	0.00	2.50	1.50	11.96

Fast Running Friend Workout - 2020-08-27 08:40:07
Workout Totals: Distance11.965Time1:30:57.40Pace7:36.11
12 total. Did 2x2 down the canyon with Joseph and Jacob, first one with William. On the first one William had a target of running 2:45 for the last 0.5, and he hit it finishing in 11:44. On the second one, Joseph and Jacob had the target of 11:44 (beat William's time), and they wanted to do it evenly paced, and Stephen was supposed to run the first mile in 6:00. So I started with him, but he was not up to the task, so I told him to stop after the first quarter, and then just sped up a bit, caught up to 6:00, then maintained it until the first mile, then shifted gears and ran 5:34. I thought I would catch Joseph and Jacob, but they also sped up and closed in 5:30/5:31 after 5:51 in the first mile.
Leg 1:Distance0.980Time7:42.50Pace7:51.94
Warm-up.
Leg 2:Distance2.000Time11:44.40Pace5:52.20
First interval.
Split 1:Distance1.500Time8:58.90Pace5:59.27 Cumilative:Distance1.500Time8:58.90Pace5:59.27
Split 2:Distance0.500Time2:45.50Pace5:31.00 Cumilative:Distance2.000Time11:44.40Pace5:52.20

Leg 3:Distance2.125Time17:55.00Pace8:25.88
Recovery.
Leg 4:Distance2.000Time11:33.50Pace5:46.75
Second interval.
Split 1:Distance1.000Time5:59.40Pace5:59.40 Cumilative:Distance1.000Time5:59.40Pace5:59.40
Split 2:Distance1.000Time5:34.10Pace5:34.10 Cumilative:Distance2.000Time11:33.50Pace5:46.75

Leg 5:Distance1.860Time16:17.40Pace8:45.48
Back to the car.
Leg 6:Distance3.000Time25:44.60Pace8:34.87
With Benjamin and Julia.

Neon Crocs 3 Miles: 11.96

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

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Fri, Aug 28, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.71	0.06	1.25	0.00	12.02

Fast Running Friend Workout - 2020-08-28 09:02:19
Workout Totals: Distance12.024Time1:32:00.40Pace7:39.12
Total of 12. Benjamin did a mile pickup down the canyon in 4:43. Stephen did a redemption run. At first he was not up to it, we had two starts where he was not running the pace, and I stopped him. His target was 6:00 for the mile down the canyon. Then I told him: "If you make it to 0.5 in 3:00, and then run your honest best, even if you do not break 6:00 then you will not get the no-treats moratorium, otherwise there will be one until you break 6:00". So he ran 86,89,89,88 and finished in 5:52 - new down the canyon PR.
Leg 1:Distance1.000Time8:23.30Pace8:23.30
Warm-up with Stephen.
Leg 2:Distance0.250Time1:30.20Pace6:00.80
Try 1.
Leg 3:Distance0.250Time2:20.30Pace9:21.20
Jog back.
Leg 4:Distance0.062Time0:24.00Pace6:27.10
Try 2.
Leg 5:Distance0.062Time0:35.60Pace9:34.19
Jog back.
Leg 6:Distance1.000Time5:52.40Pace5:52.40
Now Stephen runs a down the canyon mile PR.
Leg 7:Distance1.400Time12:00.50Pace8:34.64
More distance with Stephen.
Leg 8:Distance5.000Time37:31.40Pace7:30.28
With Joseph, pushed Leigha and Bella.
Leg 9:Distance3.000Time23:22.70Pace7:47.57
With Benjamin.

Neon Crocs 3 Miles: 12.02

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

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Sat, Aug 29, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.14	0.00	6.00	0.00	16.14

Fast Running Friend Workout - 2020-08-29 08:14:49
Workout Totals: Distance16.140Time1:59:44.70Pace7:25.15
Total of 16. Did 3x2 down the canyon. Chad joined us again. In the first one, Joseph, Jacob, Matthew, William, Stephen, Chad and I ran together in the first mile in 5:59, then Chad closed with a 5:03 mile, while the rest of ran 5:58. In the second interval, Chad started with us in 6:00, and closed in 5:11. Jacob, Joseph, and I ran together - Joseph was struggling, so we kept it easy. With 100 to go, I said "kick", and Joseph just flipped out, threw a fit, and slowed down to a jog, while Jacob kicked. I tried to get Joseph to go, but it was hopeless. So Joseph finished in around 11:59, I got 11:56, and Jacob had 11:54. Benjamin was supposed to do 3x2 in 9:36, but after the first one in 9:53 it was apparent that he did not quite have it, so I told him to do one more in 10:00 and try again on Tuesday. However, on his second one Chad and I played rabbits for him, and he ran 9:44 catching us with 200 to go. We joined him and ended up with 11:45.
Leg 1:Distance0.980Time8:26.70Pace8:37.04
Warm-up.
Leg 2:Distance2.000Time11:58.40Pace5:59.20
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Matthew and Stephen.
Split 2:Distance1.000Time5:58.60Pace5:58.60 Cumilative:Distance2.000Time11:58.40Pace5:59.20

Leg 3:Distance2.125Time17:41.10Pace8:19.34
Recovery.
Leg 4:Distance2.000Time11:56.50Pace5:58.25
Second interval.
Split 1:Distance1.000Time6:00.60Pace6:00.60 Cumilative:Distance1.000Time6:00.60Pace6:00.60
Split 2:Distance1.000Time5:55.90Pace5:55.90 Cumilative:Distance2.000Time11:56.50Pace5:58.25

Leg 5:Distance2.125Time17:55.60Pace8:26.16
Recovery.
Leg 6:Distance2.000Time11:45.90Pace5:52.95
Third interval.
Leg 7:Distance1.910Time15:28.80Pace8:06.28
Back to the car.
Leg 8:Distance3.000Time24:31.70Pace8:10.57
With Benjamin.

Neon Crocs 3 Miles: 16.14

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
65.07	0.06	9.75	1.50	76.38

Neon Crocs 3 Miles: 76.19

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

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