Breaking the Wall

Week starting Aug 27, 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:

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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
67.42	0.00	6.74	5.00	79.16

Red Crocs Miles: 79.16

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

Sun, Aug 27, 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 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.58	0.00	0.00	0.00	10.58

Fast Running Friend Workout - 2017-08-28 07:27:43
Workout Totals: Distance10.580Time1:18:22.70Pace7:24.49
Usual runs, except for William who ran a PR for the 3 mile course in 20:55 (7:03, 6:58, 6:54). Julia also had a strong closing mile in 7:05.
Leg 1:Distance2.040Time17:35.00Pace8:37.16
With Stephen and Jacob.
Leg 2:Distance2.040Time14:41.00Pace7:11.86
With Jacob.
Leg 3:Distance3.000Time20:49.90Pace6:56.63
Part alone, part with Julia.
Split 1:Distance2.000Time13:44.00Pace6:52.00 Cumilative:Distance2.000Time13:44.00Pace6:52.00
Split 2:Distance1.000Time7:05.90Pace7:05.90 Cumilative:Distance3.000Time20:49.90Pace6:56.63
Julia's last mile.

Leg 4:Distance3.000Time20:55.20Pace6:58.40
With William and Joseph.
Leg 5:Distance0.500Time4:21.60Pace8:43.20
With Matthew.

Red Crocs Miles: 10.58

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

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Tue, Aug 29, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.11	0.00	0.00	4.00	14.11

Fast Running Friend Workout - 2017-08-29 08:13:00
Workout Totals: Distance14.105Time1:51:53.50Pace7:55.97
Ran the first 2.27 with Jenny, then did 4x(4x400) with 200 recovery between intervals and a bit over a mile recovery between sets. First set was up the canyon, the remaining 3 were down. Averaged around 83 on the way up, and 75 on the way down. Kids ran their usual distances on their own.
Leg 1:Distance2.270Time18:33.10Pace8:10.35
Warm-up with Jenny.
Leg 2:Distance8.875Time1:08:44.10Pace7:44.69
Workout.
Split 1:Distance0.250Time1:22.70Pace5:30.80 Cumilative:Distance0.250Time1:22.70Pace5:30.80
Split 2:Distance0.125Time1:22.30Pace10:58.40 Cumilative:Distance0.375Time2:45.00Pace7:20.00
Split 3:Distance0.250Time1:24.50Pace5:38.00 Cumilative:Distance0.625Time4:09.50Pace6:39.20
Split 4:Distance0.125Time1:33.90Pace12:31.20 Cumilative:Distance0.750Time5:43.40Pace7:37.87
Split 5:Distance0.250Time1:24.40Pace5:37.60 Cumilative:Distance1.000Time7:07.80Pace7:07.80
Split 6:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance1.125Time8:39.30Pace7:41.60
Split 7:Distance0.250Time1:23.10Pace5:32.40 Cumilative:Distance1.375Time10:02.40Pace7:18.11
Split 8:Distance1.125Time10:02.80Pace8:55.82 Cumilative:Distance2.500Time20:05.20Pace8:02.08
Split 9:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance2.750Time21:21.20Pace7:45.89
Split 10:Distance0.125Time1:19.60Pace10:36.80 Cumilative:Distance2.875Time22:40.80Pace7:53.32
Split 11:Distance0.250Time1:16.50Pace5:06.00 Cumilative:Distance3.125Time23:57.30Pace7:39.94
Split 12:Distance0.125Time1:17.30Pace10:18.40 Cumilative:Distance3.250Time25:14.60Pace7:46.03
Split 13:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance3.500Time26:31.30Pace7:34.66
Split 14:Distance0.125Time1:23.70Pace11:09.60 Cumilative:Distance3.625Time27:55.00Pace7:42.07
Split 15:Distance0.250Time1:16.00Pace5:04.00 Cumilative:Distance3.875Time29:11.00Pace7:31.87
Split 16:Distance1.125Time10:02.40Pace8:55.47 Cumilative:Distance5.000Time39:13.40Pace7:50.68
Split 17:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance5.250Time40:28.40Pace7:42.55
Split 18:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance5.375Time41:49.30Pace7:46.85
Split 19:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance5.625Time43:03.70Pace7:39.32
Split 20:Distance0.125Time1:28.70Pace11:49.60 Cumilative:Distance5.750Time44:32.40Pace7:44.77
Split 21:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance6.000Time45:49.30Pace7:38.22
Split 22:Distance0.125Time1:28.00Pace11:44.00 Cumilative:Distance6.125Time47:17.30Pace7:43.23
Split 23:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance6.375Time48:33.10Pace7:36.96
Split 24:Distance1.125Time10:48.90Pace9:36.80 Cumilative:Distance7.500Time59:22.00Pace7:54.93
Split 25:Distance0.250Time1:16.80Pace5:07.20 Cumilative:Distance7.750Time1:00:38.80Pace7:49.52
Split 26:Distance0.125Time1:22.10Pace10:56.80 Cumilative:Distance7.875Time1:02:00.90Pace7:52.50
Split 27:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance8.125Time1:03:17.50Pace7:47.38
Split 28:Distance0.125Time1:29.40Pace11:55.20 Cumilative:Distance8.250Time1:04:46.90Pace7:51.14
Split 29:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance8.500Time1:06:03.00Pace7:46.24
Split 30:Distance0.125Time1:26.70Pace11:33.60 Cumilative:Distance8.625Time1:07:29.70Pace7:49.53
Split 31:Distance0.250Time1:14.40Pace4:57.60 Cumilative:Distance8.875Time1:08:44.10Pace7:44.69

Leg 3:Distance1.960Time15:30.30Pace7:54.64
Cool-down.
Leg 4:Distance1.000Time9:06.00Pace9:06.00
With Matthew.

Red Crocs Miles: 14.11

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

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Wed, Aug 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	0.74	0.00	10.04

Fast Running Friend Workout - 2017-08-30 08:12:22
Workout Totals: Distance10.044Time1:13:47.30Pace7:20.79
Today we did time trials on the track. Matthew set a new family record in the mile in the 4 and under age division running 8:19.4. His splits were 1:56, 2:03, 2:10, and 2:07. He has experienced a maturity breakthrough - he never cried or tried to stop. This allowed him to improve his previous best by 44 seconds. He still has a lot of potential in the area of focus - he made a lot of surges that lasted around 100 meters followed by a slump with the pace being around 8:00 during the surge and dropping to 9:00 during the slump. Matthew will be 5 on Dec 26th. So far it appears he will be our first sub-8:00 before turning 5. Stephen had the previous family record in the 4 and under division of 8:29. William raced Julia in the 800. She was able to stay with him up to about 300, then had a huge slump. William ended up with a PR of 2:51.1 (40,42,46,43). Julia finished in 3:01.4. I am suspecting she is not absorbing the iron she is taking or maybe just not taking enough. Another possible issue is that she grew vertically very fast, but her heart might have fallen behind. Stephen tried 800 but after the first lap in 1:39 (48,51) and no effort to speed up I stopped him shortly before the 500 mark and had him redeem himself in the 400 which he ran in 89.6 (45,44) breaking 90 for the first time. Joseph, Jacob, and I also paced Kosuke, a Japanese student living at our house for a month to a 6:28 mile. His splits were 86,1:39,1:45, 1:35. Then all of us ran whatever distances we needed to get our standard totals.
Leg 1:Distance1.000Time8:19.40Pace8:19.40
Pacing Matthew with Joseph and Jacob.
Leg 2:Distance0.496Time3:01.40Pace6:05.73
Pacing William and Julia.
Split 1:Distance0.496Time2:51.10Pace5:44.96 Cumilative:Distance0.496Time2:51.10Pace5:44.96
William.
Split 2:Distance0.000Time0:10.30Pace0:00.00 Cumilative:Distance0.496Time3:01.40Pace6:05.73
Julia.

Leg 3:Distance0.300Time2:01.90Pace6:46.33
Stephen's botched 800.
Leg 4:Distance1.000Time6:28.30Pace6:28.30
Pacing Kosuke with Joseph and Jacob.
Leg 5:Distance0.248Time1:29.60Pace6:01.29
Pacing Stephen's 400.
Leg 6:Distance7.000Time52:26.70Pace7:29.53
Alone.

Red Crocs Miles: 10.04

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

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Thu, Aug 31, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.04	0.00	0.00	1.00	10.04

Fast Running Friend Workout - 2017-08-31 10:06:03
Workout Totals: Distance10.040Time1:11:41.70Pace7:08.46
Paced Sarah on the track today. The target was 7:30 in the mile. She was almost on pace after three laps but kept running 5-10 feet behind me. After three laps I stopped her and told her we had to try again. Slower pace would be fine, but she had to learn to keep contact. While she rested I paced Joseph in his mile time trial. He was not feeling quite 100% and wanted to stop after the first lap which I paced in 78. I told him he had to finish 2 laps. He sped up. I told him if he had the juice to speed up he should finish the mile. He did not quite get the mile record, but was close - 5:30.5. I kicked in the last lap to be a target for him to break the record and ended up with 5:27. Then Jenny and I paced Sarah through a 7:57 mile with the goal being learning to stay in contact with the pacer. She was able to do it this time. Then I ran 2 with Jenny and 5 more alone. Jacob had a stomach bug and ran only 2 today. Otherwise kids ran their usual distances.
Leg 1:Distance1.000Time7:39.00Pace7:39.00
Pacing Sarah for most of this, then jogged to finish the mile.
Leg 2:Distance1.000Time5:27.00Pace5:27.00
Pacing Joseph.
Leg 3:Distance1.000Time7:57.00Pace7:57.00
Pacing Sarah.
Leg 4:Distance2.040Time15:41.80Pace7:41.67
With Jenny.
Leg 5:Distance5.000Time34:56.90Pace6:59.38
Alone.

Red Crocs Miles: 10.04

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

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Fri, Sep 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.75	0.00	0.00	0.00	12.75

Fast Running Friend Workout - 2017-09-01 09:06:06
Workout Totals: Distance12.750Time1:35:50.20Pace7:31.00
Usual distances for the kids, I ran 5 with Joseph, 5 alone, then later in the evening 2 with Zachary including his warm-up, mile time trial - 6:58.4 (1:43, 1:46, 1:45, 1:41), and cool-down, and later 0.75 with Matthew.
Leg 1:Distance5.000Time37:27.80Pace7:29.56
With Joseph.
Leg 2:Distance5.000Time34:49.90Pace6:57.98
Alone.
Leg 3:Distance0.430Time4:03.10Pace9:25.35
Zachary's warm-up.
Leg 4:Distance1.000Time6:58.40Pace6:58.40
Zachary's mile time trial (Orem High).
Leg 5:Distance0.570Time6:05.30Pace10:40.88
Zachary's cool-down.
Leg 6:Distance0.750Time6:25.70Pace8:34.27
With Matthew.

Red Crocs Miles: 12.75

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

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Sat, Sep 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.64	0.00	6.00	0.00	21.64

Fast Running Friend Workout - 2017-09-02 08:27:59
Workout Totals: Distance10.600Time1:15:45.70Pace7:08.84
Did something different today. Split the long run into two parts - morning and evening doing exact same workout both times. The workout was 10.5+ miles with 3 fast in the middle. In the morning I ran 16:30 (5:27,5:33,5:30). In the evening I did 16:58 (5:28, 5:49, 5:41). This was an interesting experiment. Part of the challenge of the evening workout was that it was that it was warmer. Part that it was dark. But I think most of it came from glycogen depletion. So I suppose we can say that 10 hours is not enough to fully rebuild glycogen stores after a 10 mile run with a 3 mile tempo in the middle - at least for me.
Leg 1:Distance5.270Time41:45.60Pace7:55.45
Warm-up - most of it with Jenny.
Leg 2:Distance3.000Time16:30.60Pace5:30.20
Tempo.
Leg 3:Distance2.330Time17:29.50Pace7:30.43
Back to the house with Jenny.

Fast Running Friend Workout - 2017-09-02 20:01:58
Workout Totals: Distance11.040Time1:19:34.70Pace7:12.49
Second session. Joseph rode along with me on a bike.
Leg 1:Distance5.270Time40:42.50Pace7:43.47
Warm-up.
Leg 2:Distance3.000Time16:58.80Pace5:39.60
Tempo.
Leg 3:Distance2.270Time17:45.60Pace7:49.43
Cool-down.
Leg 4:Distance0.500Time4:07.80Pace8:15.60
With Matthew.

Red Crocs Miles: 21.64

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
67.42	0.00	6.74	5.00	79.16

Red Crocs Miles: 79.16

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

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