Breaking the Wall

Week starting Aug 25, 2019

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
55.06	0.99	8.33	3.99	68.37

Neon Crocs 2 Miles: 68.38

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

Sun, Aug 25, 2019

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. Russian branch.

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

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Mon, Aug 26, 2019

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 - 2019-08-26 08:29:26
Workout Totals: Distance12.000Time1:34:33.10Pace7:52.76
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:10:52.40Pace7:52.49
With Benjamin.
Leg 2:Distance3.000Time23:40.70Pace7:53.57
With Benjamin.

Neon 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 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.99	0.87	0.87	12.08

Fast Running Friend Workout - 2019-08-27 08:31:18
Workout Totals: Distance12.082Time1:39:04.60Pace8:12.02
Ladder workouts for the kids today on the track. 1000 - 600 - 400 - 200 with 200 recovery. I paced Stephen and William. Benjamin paced Joseph and Jacob. Stephen did 3:55, 2:20, 89.8, 38.6. William 3:37, 2:06.9, 84.9, 36.8. Jacob did 3:12, 1:54, 73, 32. Joseph did 800 in 2:36 and stopped, then dragged his feet through the rest of the workout at about 80 seconds per lap not even making an effort to keep up. I figured Joseph needs a different type of workout. He needs to practice drudgery more at a slower pace that is well within his range, something like 12x0.25 down the canyon with 0.125 recovery.
Leg 1:Distance1.150Time8:56.90Pace7:46.87
Warm-up with Stephen.
Leg 2:Distance0.621Time3:55.40Pace6:19.07
Stephen's 1000.
Leg 3:Distance1.495Time13:23.20Pace8:57.26
The rest of Stephen's workout.
Split 1:Distance0.250Time2:46.30Pace11:05.20 Cumilative:Distance0.250Time2:46.30Pace11:05.20
Split 2:Distance0.373Time2:20.60Pace6:16.94 Cumilative:Distance0.623Time5:06.90Pace8:12.62
Split 3:Distance0.250Time3:06.60Pace12:26.40 Cumilative:Distance0.873Time8:13.50Pace9:25.29
Split 4:Distance0.248Time1:29.80Pace6:02.10 Cumilative:Distance1.121Time9:43.30Pace8:40.34
Split 5:Distance0.250Time3:01.30Pace12:05.20 Cumilative:Distance1.371Time12:44.60Pace9:17.70
Split 6:Distance0.124Time0:38.60Pace5:11.29 Cumilative:Distance1.495Time13:23.20Pace8:57.26

Leg 4:Distance2.116Time17:43.10Pace8:22.41
William's ladder workout.
Split 1:Distance0.621Time3:37.40Pace5:50.08 Cumilative:Distance0.621Time3:37.40Pace5:50.08
Split 2:Distance0.250Time3:29.60Pace13:58.40 Cumilative:Distance0.871Time7:07.00Pace8:10.24
Split 3:Distance0.373Time2:06.90Pace5:40.21 Cumilative:Distance1.244Time9:13.90Pace7:25.26
Split 4:Distance0.250Time3:16.30Pace13:05.20 Cumilative:Distance1.494Time12:30.20Pace8:22.14
Split 5:Distance0.248Time1:24.90Pace5:42.34 Cumilative:Distance1.742Time13:55.10Pace7:59.39
Split 6:Distance0.250Time3:11.20Pace12:44.80 Cumilative:Distance1.992Time17:06.30Pace8:35.21
Split 7:Distance0.124Time0:36.80Pace4:56.77 Cumilative:Distance2.116Time17:43.10Pace8:22.41

Leg 5:Distance1.100Time9:25.80Pace8:34.36
Cool-down with William.
Leg 6:Distance2.600Time21:01.80Pace8:05.31
With Stephen, and Matthew, part with Benjamin, to the bank and back.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Leg 8:Distance0.000Time0:00.00Pace0:00.00
Leg 9:Distance0.500Time4:41.00Pace9:22.00
With Mary and Benjamin.
Leg 10:Distance2.500Time19:57.40Pace7:58.96
With Jacob.

Neon Crocs 2 Miles: 12.08

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

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Wed, Aug 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.36	0.00	1.00	3.00	12.36

Fast Running Friend Workout - 2019-08-28 08:29:24
Workout Totals: Distance12.356Time1:36:14.90Pace7:47.38
Did 12x0.25 at 80 "drudgery" workout with Joseph. Benjamin did the first 8 with us, but then the constant turning around strained his hamstring, so he just jogged the rest of the way. I did a mile pickup down the canyon in 5:48. Other kids ran their usual distances at an easy pace for the most part. Mary, however, did a mile instead of 0.5 - her first mile ever - and ran 9:44 with the splits of 2:38, 2:32, 2:23, 2:11. So clearly she had more juice, just not the confidence to use it. Bella also got a record with 0.25 in 2:38. I did about 12 total, and so did Benjamin. Both of us are still feeling some fatigue from the half.
Leg 1:Distance0.980Time7:58.30Pace8:08.06
With Benjamin and Joseph.
Leg 2:Distance4.375Time31:25.30Pace7:10.93
With Joseph, part with Benjamin.
Split 1:Distance0.250Time1:20.40Pace5:21.60 Cumilative:Distance0.250Time1:20.40Pace5:21.60
Split 2:Distance0.125Time1:23.50Pace11:08.00 Cumilative:Distance0.375Time2:43.90Pace7:17.07
Split 3:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:24.70Pace11:17.60 Cumilative:Distance0.750Time5:29.50Pace7:19.33
Split 5:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance1.000Time6:49.20Pace6:49.20
Split 6:Distance0.125Time1:20.10Pace10:40.80 Cumilative:Distance1.125Time8:09.30Pace7:14.93
Split 7:Distance0.250Time1:20.00Pace5:20.00 Cumilative:Distance1.375Time9:29.30Pace6:54.04
Split 8:Distance0.125Time1:18.20Pace10:25.60 Cumilative:Distance1.500Time10:47.50Pace7:11.67
Split 9:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance1.750Time12:08.00Pace6:56.00
Split 10:Distance0.125Time1:16.50Pace10:12.00 Cumilative:Distance1.875Time13:24.50Pace7:09.07
Split 11:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance2.125Time14:44.80Pace6:56.38
Split 12:Distance0.125Time1:22.70Pace11:01.60 Cumilative:Distance2.250Time16:07.50Pace7:10.00
Split 13:Distance0.250Time1:18.20Pace5:12.80 Cumilative:Distance2.500Time17:25.70Pace6:58.28
Split 14:Distance0.125Time1:31.80Pace12:14.40 Cumilative:Distance2.625Time18:57.50Pace7:13.33
Split 15:Distance0.250Time1:19.50Pace5:18.00 Cumilative:Distance2.875Time20:17.00Pace7:03.30
Split 16:Distance0.125Time1:27.60Pace11:40.80 Cumilative:Distance3.000Time21:44.60Pace7:14.87
Split 17:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance3.250Time23:03.70Pace7:05.75
Split 18:Distance0.125Time1:25.10Pace11:20.80 Cumilative:Distance3.375Time24:28.80Pace7:15.20
Split 19:Distance0.250Time1:20.90Pace5:23.60 Cumilative:Distance3.625Time25:49.70Pace7:07.50
Split 20:Distance0.125Time1:29.10Pace11:52.80 Cumilative:Distance3.750Time27:18.80Pace7:17.01
Split 21:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance4.000Time28:37.90Pace7:09.47
Split 22:Distance0.125Time1:28.80Pace11:50.40 Cumilative:Distance4.125Time30:06.70Pace7:17.99
Split 23:Distance0.250Time1:18.60Pace5:14.40 Cumilative:Distance4.375Time31:25.30Pace7:10.93

Leg 3:Distance1.300Time11:10.20Pace8:35.54
With Joseph.
Leg 4:Distance2.451Time17:24.90Pace7:06.32
Alone, did a mile pickup down the canyon.
Split 1:Distance1.229Time9:49.80Pace7:59.90 Cumilative:Distance1.229Time9:49.80Pace7:59.90
Split 2:Distance1.000Time5:48.80Pace5:48.80 Cumilative:Distance2.229Time15:38.60Pace7:01.09
Split 3:Distance0.222Time1:46.30Pace7:58.83 Cumilative:Distance2.451Time17:24.90Pace7:06.32

Leg 5:Distance0.250Time2:38.50Pace10:34.00
With Bella.
Leg 6:Distance1.000Time9:44.50Pace9:44.50
With Mary and Benjamin.
Leg 7:Distance2.000Time15:53.20Pace7:56.60
With Benjamin and Jacob.

Neon Crocs 2 Miles: 12.36

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

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Thu, Aug 29, 2019

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 - 2019-08-29 07:18:40
Workout Totals: Distance12.000Time1:32:52.40Pace7:44.37
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:37.20Pace7:44.13
With Benjamin.
Leg 2:Distance3.000Time23:15.20Pace7:45.07
With Joseph and Jacob.

Neon Crocs 2 Miles: 12.00

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

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Fri, Aug 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.49	0.00	0.25	0.12	8.86

Fast Running Friend Workout - 2019-08-30 09:16:15
Workout Totals: Distance8.866Time1:14:26.30Pace8:23.76
William and Stephen did the ladder workout again today. I paced Stephen. He got 3:47, 2:16, 88.9, 39.6. Jacob paced William - 3:31, 2:05, 82, 36. Joseph ran easy. Otherwise usual distances, easy pace.
Leg 1:Distance1.150Time10:19.40Pace8:58.61
Warm-up with Stephen, William, and Jacob.
Leg 2:Distance2.116Time18:22.10Pace8:40.84
Stephen's workout.
Split 1:Distance0.621Time3:47.30Pace6:06.02 Cumilative:Distance0.621Time3:47.30Pace6:06.02
Split 2:Distance0.250Time3:23.90Pace13:35.60 Cumilative:Distance0.871Time7:11.20Pace8:15.06
Split 3:Distance0.373Time2:16.40Pace6:05.68 Cumilative:Distance1.244Time9:27.60Pace7:36.27
Split 4:Distance0.250Time3:25.20Pace13:40.80 Cumilative:Distance1.494Time12:52.80Pace8:37.27
Split 5:Distance0.248Time1:28.90Pace5:58.47 Cumilative:Distance1.742Time14:21.70Pace8:14.66
Split 6:Distance0.250Time3:20.80Pace13:23.20 Cumilative:Distance1.992Time17:42.50Pace8:53.38
Split 7:Distance0.124Time0:39.60Pace5:19.35 Cumilative:Distance2.116Time18:22.10Pace8:40.84

Leg 3:Distance1.100Time9:27.30Pace8:35.73
Cool-down with the boys.
Leg 4:Distance2.000Time15:23.00Pace7:41.50
Part with Jacob, part alone.
Leg 5:Distance0.500Time5:04.30Pace10:08.60
With Benjamin and Mary.
Leg 6:Distance2.000Time15:50.20Pace7:55.10
With Jenny and Julia.

Neon Crocs 2 Miles: 8.87

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

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Sat, Aug 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.86	0.00	6.21	0.00	11.07

Fast Running Friend Workout - 2019-08-31 07:12:56
Workout Totals: Distance11.075Time1:20:27.10Pace7:15.86
Layton Classic 10K, 38:33, 8th overall, 4th master. Benjamin was third overall with 34:07. Top finishers: 2949;Jason Lynch;m;99;Male Overall;1;1;1;00:33:22.5 2921;Teren Jameson;m;42;Male Overall;2;2;2;00:33:29.5 2900;Benjamin Pachev;m;20;Male Overall;3;3;3;00:34:07.8 2853;Albert Wint;m;39;M 35-39;4;4;1;00:35:09.5 2927;Melchor Suaste;m;41;M 40-44;5;5;1;00:36:33.9 2901;Mark Payne;m;46;M 45-49;6;6;1;00:38:00.3 2895;Benjamin Larsen;m;31;M 30-34;7;7;1;00:38:26.6 2899;Alexander Pachev;m;46;M 45-49;8;8;2;00:38:33.8 2907;Lance Newman;m;36;M 35-39;9;9;2;00:39:28.8 2919;Christina Perry;f;37;Female Overall;10;1;1;00:39:49.8 2912;Jason Cisney;m;19;M 19-24;11;10;1;00:40:22.9 Neither one of us had much juice today. Benjamin I think was just tired from the week + half marathon. I might just be getting old. Last year I was a minute faster. This year I did OK for the first 2 miles, stayed with Mark, though with difficulty, then I lost contact, the hill thoroughly wiped me out, and I never recovered afterwards. What is strange is that this year my workouts have been decent and comparable, sometimes even better than last year. But all of the races for some reason have been worse.
Leg 1:Distance1.000Time7:53.20Pace7:53.20
Warm-up, part with Benjamin.
Leg 2:Distance6.214Time38:33.90Pace6:12.37
The race.
Split 1:Distance1.000Time5:51.00Pace5:51.00 Cumilative:Distance1.000Time5:51.00Pace5:51.00
Split 2:Distance1.000Time6:12.70Pace6:12.70 Cumilative:Distance2.000Time12:03.70Pace6:01.85
Split 3:Distance1.000Time6:54.60Pace6:54.60 Cumilative:Distance3.000Time18:58.30Pace6:19.43
Split 4:Distance1.000Time6:10.70Pace6:10.70 Cumilative:Distance4.000Time25:09.00Pace6:17.25
Split 5:Distance1.000Time5:52.90Pace5:52.90 Cumilative:Distance5.000Time31:01.90Pace6:12.38
Split 6:Distance1.000Time6:09.60Pace6:09.60 Cumilative:Distance6.000Time37:11.50Pace6:11.92
Split 7:Distance0.214Time1:22.40Pace6:25.05 Cumilative:Distance6.214Time38:33.90Pace6:12.37

Leg 3:Distance3.861Time34:00.00Pace8:48.36
Cool-down.

Neon Crocs 2 Miles: 11.07

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
55.06	0.99	8.33	3.99	68.37

Neon Crocs 2 Miles: 68.38

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

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