Breaking the Wall

Week starting Aug 26, 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
63.56	3.99	5.62	0.81	73.98

Brown Crocs 2 Miles: 73.97

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

Sun, Aug 26, 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 27, 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 - 2018-08-27 08:35:52
Workout Totals: Distance12.000Time1:29:40.70Pace7:28.39
Usual easy runs with usual distances today for everybody except Jenny who was sore. She could only run 1+1 miles. The one in the AM was around 10:00, in the PM she was recovered enough from the half to run 8:19.
Leg 1:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew and some of the gang.
Leg 2:Distance7.000Time50:33.10Pace7:13.30
Alone.
Leg 3:Distance1.000Time7:43.80Pace7:43.80
With Joseph, Jacob, Bonnie, and Stephen
Leg 4:Distance3.000Time23:30.70Pace7:50.23
With Joseph, Jacob, Bonnie, and William.

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 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.75	1.99	0.00	0.25	11.99

Fast Running Friend Workout - 2018-08-28 09:04:44
Workout Totals: Distance11.988Time1:30:04.90Pace7:30.86
Track workout with the kids in the AM, 4 miles in the PM. Julia and Stephen did 2x800 with full rest, first together in 3:04.8, second Stephen 3:02.7, Julia 3:06.8. In between did Bonnie's mile time trial - she ran 6:17.5, struggled in the last two laps. William and Jacob were running along, but when she slowed down they just kept the pace and ran 6:05. Then Joseph, Jacob and I did 4x100 15.7, 15.1, 15.2, 15.2.
Leg 1:Distance1.000Time7:34.60Pace7:34.60
With Matthew.
Leg 2:Distance1.000Time7:11.10Pace7:11.10
Alone.
Leg 3:Distance0.496Time3:04.80Pace6:12.58
Stephen and Julia - 800 interval.
Leg 4:Distance1.000Time6:17.50Pace6:17.50
Bonnie's mile time trial.
Leg 5:Distance0.496Time3:06.80Pace6:16.61
800 with Stephen and Julia.
Split 1:Distance0.496Time3:02.70Pace6:08.35 Cumilative:Distance0.496Time3:02.70Pace6:08.35
Stephen.
Split 2:Distance0.000Time0:04.10Pace0:00.00 Cumilative:Distance0.496Time3:06.80Pace6:16.61
Julia.

Leg 6:Distance0.996Time10:48.70Pace10:51.31
4x100 workout with Joseph and Jacob.
Split 1:Distance0.062Time0:37.10Pace9:58.39 Cumilative:Distance0.062Time0:37.10Pace9:58.39
Split 2:Distance0.062Time0:15.70Pace4:13.23 Cumilative:Distance0.124Time0:52.80Pace7:05.81
Split 3:Distance0.187Time2:36.80Pace13:58.50 Cumilative:Distance0.311Time3:29.60Pace11:13.95
Split 4:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.373Time3:44.70Pace10:02.41
Split 5:Distance0.187Time2:34.80Pace13:47.81 Cumilative:Distance0.560Time6:19.50Pace11:17.68
Split 6:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.622Time6:34.70Pace10:34.57
Split 7:Distance0.187Time2:29.60Pace13:20.00 Cumilative:Distance0.809Time9:04.30Pace11:12.81
Split 8:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.871Time9:19.50Pace10:42.37
Split 9:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance0.996Time10:48.70Pace10:51.31

Leg 7:Distance3.000Time22:25.50Pace7:28.50
Alone.
Leg 8:Distance4.000Time29:35.90Pace7:23.98
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 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.69	0.00	0.00	0.31	12.00

Fast Running Friend Workout - 2018-08-29 10:01:11
Workout Totals: Distance11.999Time1:29:30.50Pace7:27.58
Easy runs, usual distances for everybody except for Jenny - she did 4, did a 0.3125 pickup uphill.
Leg 1:Distance7.999Time57:50.40Pace7:13.85
First 2 with Jenny, the rest alone.
Split 1:Distance3.040Time23:54.50Pace7:51.88 Cumilative:Distance3.040Time23:54.50Pace7:51.88
Split 2:Distance0.312Time1:45.70Pace5:38.78 Cumilative:Distance3.352Time25:40.20Pace7:39.49
Split 3:Distance4.492Time31:22.00Pace6:58.97 Cumilative:Distance7.844Time57:02.20Pace7:16.28
Split 4:Distance0.155Time0:48.20Pace5:10.97 Cumilative:Distance7.999Time57:50.40Pace7:13.85

Leg 2:Distance1.000Time7:53.10Pace7:53.10
I think this was with Matthew, Bonnie, Joseph, and Jacob.
Leg 3:Distance3.000Time23:47.00Pace7:55.67
With William, Joseph, Jacob, 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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Thu, Aug 30, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	0.62	0.25	11.99

Fast Running Friend Workout - 2018-08-30 09:00:25
Workout Totals: Distance11.988Time1:30:45.40Pace7:34.24
Jenny did 4+4 today, now running back to normal in terms of distance, but her diaphragm is still strained, so she will not be doing speed for a few weeks. I did a track workout with the kids. Bonnie did 2x1000 3:42.9, 3:47.2. Julia ran the mile in 6:32.0. I did 4x100 with Joseph and Jacob. William did the workout with Bonnie, Stephen just ran easy. Usual distances for everybody.
Leg 1:Distance1.000Time7:24.40Pace7:24.40
With Matthew.
Leg 2:Distance0.621Time3:42.90Pace5:58.94
Bonnie's 1000 interval.
Leg 3:Distance1.000Time6:32.00Pace6:32.00
Julia's mile time trial.
Leg 4:Distance0.250Time1:48.50Pace7:14.00
Alone.
Leg 5:Distance0.996Time9:39.70Pace9:42.03
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:42.20Pace9:06.52 Cumilative:Distance0.187Time1:42.20Pace9:06.52
Split 2:Distance0.062Time0:15.30Pace4:06.77 Cumilative:Distance0.249Time1:57.50Pace7:51.89
Split 3:Distance0.187Time2:05.30Pace11:10.05 Cumilative:Distance0.436Time4:02.80Pace9:16.88
Split 4:Distance0.062Time0:15.00Pace4:01.94 Cumilative:Distance0.498Time4:17.80Pace8:37.67
Split 5:Distance0.187Time2:18.80Pace12:22.25 Cumilative:Distance0.685Time6:36.60Pace9:38.98
Split 6:Distance0.062Time0:15.10Pace4:03.55 Cumilative:Distance0.747Time6:51.70Pace9:11.14
Split 7:Distance0.187Time2:32.80Pace13:37.11 Cumilative:Distance0.934Time9:24.50Pace10:04.39
Split 8:Distance0.062Time0:15.20Pace4:05.16 Cumilative:Distance0.996Time9:39.70Pace9:42.03

Leg 6:Distance0.621Time3:47.20Pace6:05.86
Bonnie's second 1000 interval.
Leg 7:Distance1.500Time11:19.20Pace7:32.80
Alone.
Leg 8:Distance2.000Time14:41.10Pace7:20.55
Alone.
Leg 9:Distance4.000Time31:50.40Pace7:57.60
With Jenny.

Brown Crocs 2 Miles: 11.99

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

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Fri, Aug 31, 2018

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

Fast Running Friend Workout - 2018-08-31 08:57:03
Workout Totals: Distance10.000Time1:14:34.40Pace7:27.44
10 total for me, usual distances for the kids.
Leg 1:Distance10.000Time1:14:34.40Pace7:27.44
Alone.

Brown Crocs 2 Miles: 10.00

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

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Sat, Sep 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	2.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-09-01 06:12:29
Workout Totals: Distance16.000Time1:53:21.10Pace7:05.07
Today our Stephen got baptized, which required rearranging our usual Saturday schedule. Also some of the kids started developing colds, so they cut their mileage some. Chad and I met at 6 am, and ran a total of 16 in the canyon with a 5 mile tempo after 3 and another 2 mile tempo slower at the end. I struggled at the start of the 5 mile tempo - we went 5:42, 5:38, 5:35. I thought I would warm up, and get into a rhythm, and I was to an extent, but not enough to handle 5:35. Afterwards, I managed another 0.75 with Chad at about 5:42 pace, and then 6:00 was I could do - like a car with a broken transmission stuck in a lower gear. Chad went ahead and finished in 28:07. My 4th mile was 5:49, and I managed to shift gears in the last quarter enough to get 5:52 for the last mile - 28:36.9 total. There is a saying in Russian that once the fight is over you should not be shaking your fists. So at first I thought I wanted to be done with speed for today. But then during the rest of the run I started feeling somewhat better, and thought it would be beneficial to run a 2 mile tempo down the canyon off low glycogen and overall fatigue of the distance. I thought it would be very good if I could just manage 6:00. When we started, it seemed like this would be a challenge - the first quarter was 94. But then I started getting into a rhythm and felt much better. We had 5:59 for the first mile, and 5:46 for the second.
Leg 1:Distance2.980Time23:54.90Pace8:01.51
Warm-up with Chad.
Leg 2:Distance5.000Time28:36.90Pace5:43.38
Tempo run - with Chad to 3.75, then could not keep up.
Leg 3:Distance8.020Time1:00:49.30Pace7:35.02
Distance with Chad - did 2 mile tempo down the canyon towards the end.
Split 1:Distance5.640Time45:25.80Pace8:03.30 Cumilative:Distance5.640Time45:25.80Pace8:03.30
Split 2:Distance2.000Time11:45.10Pace5:52.55 Cumilative:Distance7.640Time57:10.90Pace7:29.07
Split 3:Distance0.380Time3:38.40Pace9:34.74 Cumilative:Distance8.020Time1:00:49.30Pace7:35.02

Brown Crocs 2 Miles: 16.00

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
63.56	3.99	5.62	0.81	73.98

Brown Crocs 2 Miles: 73.97

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

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