Breaking the Wall

Week starting Aug 28, 2016

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
62.09	10.00	1.25	0.00	73.34

Khaki Crocs 1 Miles: 73.34

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

Sun, Aug 28, 2016

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 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.02	0.00	0.00	0.00	9.02

Fast Running Friend Workout - 2016-08-29 07:12:17
Workout Totals: Distance9.020Time1:13:16.60Pace8:07.43
Recovery runs today. Total of 9 for me, 6 for Benjamin. Usual distances for everybody else except Matthew - I forgot take him for a run.
Leg 1:Distance4.000Time31:56.30Pace7:59.07
With Benjamin and Jacob.
Leg 2:Distance1.020Time9:18.50Pace9:07.55
With Stephen.
Leg 3:Distance1.000Time7:17.00Pace7:17.00
With Joseph, Jenny, and William.
Leg 4:Distance3.000Time24:44.80Pace8:14.93
With Joseph.

Khaki Crocs 1 Miles: 9.02

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

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Tue, Aug 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	1.25	0.00	10.30

Fast Running Friend Workout - 2016-08-30 07:19:52
Workout Totals: Distance10.301Time1:20:12.30Pace7:47.17
Today we jogged some in the morning, and then went to race the Kiwani Park series at night. However, there was no official race even though some people did show up. There was a confusion - USATF site said it started today, Provo City said next week, I went by the USATF site without double-checking. So Benjamin and I paced the crowd over a course that we guessed was around 2 K in 7:34. Our kids ran the following times: Joseph 7:53 Jacob 7:59 Jenny 8:19 Julia 8:49 William 8:57 Stephen 10:30 Sarah and Matthew started by then both of them were not up to it and they stopped after about 0.3 or so. Benjamin did 8 in the morning + plus around 2 or so at night. I did about the same.
Leg 1:Distance3.000Time24:03.30Pace8:01.10
With Benjamin.
Leg 2:Distance1.000Time8:16.10Pace8:16.10
With William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:49.70Pace7:49.70
With Joseph and Jacob.
Leg 4:Distance1.000Time7:45.60Pace7:45.60
With Jenny.
Leg 5:Distance2.040Time14:56.50Pace7:19.46
Alone.
Leg 6:Distance0.600Time5:05.70Pace8:29.50
Pre-cross-country warm-up.
Leg 7:Distance1.661Time12:15.40Pace7:22.75
The race.
Split 1:Distance1.250Time7:34.20Pace6:03.36 Cumilative:Distance1.250Time7:34.20Pace6:03.36
Pacing.
Split 2:Distance0.000Time0:19.50Pace0:00.00 Cumilative:Distance1.250Time7:53.70Pace6:18.96
Joseph's time.
Split 3:Distance0.000Time0:06.10Pace0:00.00 Cumilative:Distance1.250Time7:59.80Pace6:23.84
Jacob.
Split 4:Distance0.000Time0:19.60Pace0:00.00 Cumilative:Distance1.250Time8:19.40Pace6:39.52
Jenny.
Split 5:Distance0.000Time0:31.00Pace0:00.00 Cumilative:Distance1.250Time8:50.40Pace7:04.32
Julia.
Split 6:Distance0.000Time0:07.60Pace0:00.00 Cumilative:Distance1.250Time8:58.00Pace7:10.40
William.
Split 7:Distance0.192Time1:32.20Pace8:00.21 Cumilative:Distance1.442Time10:30.20Pace7:17.03
Stephen. Ran to meet him and cheered him on.
Split 8:Distance0.219Time1:45.20Pace8:00.37 Cumilative:Distance1.661Time12:15.40Pace7:22.75
More distance.

Khaki Crocs 1 Miles: 10.30

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

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Wed, Aug 31, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.34	0.00	0.00	0.00	11.34

Fast Running Friend Workout - 2016-08-31 07:42:58
Workout Totals: Distance11.340Time1:34:19.80Pace8:19.10
Easy runs today for everybody - usual distances - except Matthew. I wanted to see if he could run a mile and how fast. I held his hand as we ran as he is still not mature enough to focus for the whole distance. He opened in 2:14, then around 500 or so he said his stomach was hurting. So I told him to slow down. He ran the next quarter in 2:30 - and cried as he went. I thought oh, no, he might not make it. Not only did he make it - he sped up running the last two quarters in 2:24 and 2:18 - still crying. His time was 9:26. I do not think we have ever had a 3 year old that was that persistent.
Leg 1:Distance1.020Time9:08.50Pace8:57.75
With Stephen.
Leg 2:Distance2.040Time16:14.70Pace7:57.79
With Benjamin and Jacob.
Leg 3:Distance1.000Time9:26.60Pace9:26.60
With Matthew, William, and Jacob.
Leg 4:Distance3.280Time27:49.40Pace8:28.96
With Jenny and Jacob.
Leg 5:Distance4.000Time31:40.60Pace7:55.15
With Joseph (Julia and William started with us).

Khaki Crocs 1 Miles: 11.34

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

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Thu, Sep 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.29	0.00	0.00	0.00	10.29

Fast Running Friend Workout - 2016-09-01 07:32:24
Workout Totals: Distance10.290Time1:24:49.00Pace8:14.56
Usual runs for everybody except Julia - she did only 3.
Leg 1:Distance4.000Time31:48.30Pace7:57.07
With Jacob (last 2 with Benjamin also).
Leg 2:Distance2.040Time18:47.60Pace9:12.75
With Stephen, William, Jenny, and Julia.
Leg 3:Distance1.000Time7:15.10Pace7:15.10
With Julia, William, and Joseph - Julia was a bit slower - 7:42.
Leg 4:Distance0.250Time2:23.20Pace9:32.80
With Matthew.
Leg 5:Distance3.000Time24:34.80Pace8:11.60
With Joseph.

Khaki Crocs 1 Miles: 10.29

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

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Fri, Sep 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.27	0.00	0.00	0.00	10.27

Fast Running Friend Workout - 2016-09-02 07:42:50
Workout Totals: Distance10.270Time1:22:18.80Pace8:00.90
Usual runs today -1 10 total of me and Benjamin. William was on the quick side and hit 6:56 on the little boy course for part of his run.
Leg 1:Distance4.000Time32:35.50Pace8:08.88
With Julia - part with Benjamin.
Leg 2:Distance1.020Time9:06.50Pace8:55.78
With Stephen and William.
Leg 3:Distance1.000Time6:56.40Pace6:56.40
With William. His last 0.5 was 3:17.
Leg 4:Distance0.250Time2:16.20Pace9:04.80
With Matthew.
Leg 5:Distance4.000Time31:24.20Pace7:51.05
With Joseph and Jacob.

Khaki Crocs 1 Miles: 10.27

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

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Sat, Sep 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	10.00	0.00	0.00	22.12

Fast Running Friend Workout - 2016-09-03 06:47:15
Workout Totals: Distance22.120Time2:32:56.50Pace6:54.85
A little over 22 miles total. Benjamin and I did 20 in preparation for the Top of Utah Marathon - first 10 up the canyon at an easy pace, then the last 10 hard back to the house. The warm-up was around 7:30 average. On the way back he pulled me for 8 miles in 46:51 (5:51 pace), then hit the gas in the last 2 on the hills and ran them in 11:07. I was OK for one more mile (5:58), but then struggled in the last one that has some climbing (6:10). He felt some tension in the SI joint at 5:50 pace in the first 8, but in the last 2 as he sped up to 5:30 it went away. So overall things are looking good for him in the marathon. I have some concerns about my cardio endurance past 20 miles, though. Will try some hawthorn berry tea over the next couple of weeks. Kids ran their usual Saturday distances. William ended up going a little extra - 4.62 total. Matthew ran 0.5 in 4:36 holding my hand.
Leg 1:Distance10.000Time1:14:54.40Pace7:29.44
Warm-up.
Leg 2:Distance10.000Time58:59.80Pace5:53.98
Marathon endurance tempo.
Leg 3:Distance1.620Time14:25.80Pace8:54.44
With William.
Leg 4:Distance0.500Time4:36.50Pace9:13.00
With Matthew.

Khaki Crocs 1 Miles: 22.12

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
62.09	10.00	1.25	0.00	73.34

Khaki Crocs 1 Miles: 73.34

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

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