Breaking the Wall

Week starting Aug 30, 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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Miles:	This week:	0.00	Month:	189.44	Year:	2684.68
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
69.58	0.00	5.00	5.12	79.70

Neon Crocs 3 Miles: 79.70

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

Sun, Aug 30, 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, church at home.

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

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Mon, Aug 31, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.52	0.00	0.00	0.00	13.52

Fast Running Friend Workout - 2020-08-31 09:01:17
Workout Totals: Distance13.520Time1:43:47.70Pace7:40.63
Total of 13.5, easy pace, more or less usual distances, Benjamin did a mile pickup down the canyon in 4:59.
Leg 1:Distance1.250Time9:03.70Pace7:14.96
Alone.
Leg 2:Distance1.000Time7:19.90Pace7:19.90
With Sarah.
Leg 3:Distance8.270Time1:03:38.90Pace7:41.78
Part alone, part with Nelson, then Sarah joined, then more alone.
Leg 4:Distance3.000Time23:45.20Pace7:55.07
With Benjamin, I think maybe Joseph and Jacob as well.

Neon Crocs 3 Miles: 13.52

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

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Tue, Sep 01, 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 - 2020-09-01 08:42:48
Workout Totals: Distance12.000Time1:32:40.00Pace7:43.33
Easy runs, total of 12, usual distances. Benjamin did a mile pickup in 4:55 I think.
Leg 1:Distance9.000Time1:09:25.90Pace7:42.88
I think this was part alone, part with the kids.
Leg 2:Distance3.000Time23:14.10Pace7:44.70
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, Sep 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	0.00	1.00	2.00	12.00

Fast Running Friend Workout - 2020-09-02 08:54:06
Workout Totals: Distance12.000Time1:26:42.70Pace7:13.56
12 total. Did 3 mile tempo down the canyon in 17:13. First mile with Stephen and Matthew in 5:57 (PR for Matthew), then closed in 5:39, 5:37 - was surprised I had the juice for it, thought 5:45 pace would be good. Otherwise, easy runs and usual distances for the kids. Benjamin did 3x2 down the canyon - 9:53, 10:10, then went to the bathroom and felt better, ran 9:50.
Leg 1:Distance0.980Time8:15.20Pace8:25.31
Warm-up.
Leg 2:Distance3.000Time17:13.20Pace5:44.40
3 mile tempo down the canyon.
Split 1:Distance1.000Time5:57.10Pace5:57.10 Cumilative:Distance1.000Time5:57.10Pace5:57.10
Stephen and Matthew.
Split 2:Distance2.000Time11:16.10Pace5:38.05 Cumilative:Distance3.000Time17:13.20Pace5:44.40

Leg 3:Distance5.020Time37:25.70Pace7:27.35
Leg 4:Distance3.000Time23:48.60Pace7:56.20
With Benjamin, 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, Sep 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.00	1.12	12.18

Fast Running Friend Workout - 2020-09-03 08:12:54
Workout Totals: Distance12.184Time1:34:59.80Pace7:47.81
12 total. Paced William to a small track mile PR of 5:41.3 (82, 84, 88, 87). We need to work on holding it in the last 2 laps. Based on his down the canyon 5:18 he should have 5:33 on the track, but he gets psyched out by the track. Joseph and Jacob did a workout to prepare of sub-5:00 on the track. It works like this - you run with the pacer (Benjamin). If you fall back before you reach the mile, you get to run another interval which is 1.5 times the rounded distance of what you had left but no more than the distance you started with. The pacer is instructed to be no slower than 75, 2:32, 3:50. Joseph did 909 in 2:49 (2:29 at 800), then 2:30 for 800, and 73 400. Jacob did 2:32 for 800 then tried another interval, but his foot was hurting (heel), so he was done for the day. For some reason lately 5:00 pace and faster held for more than 0.25 has been bothering him. When he ran 4:58 down the canyon the day before his 14th birthday, he was out with the same problem, and had to reduce the mileage and do no speed for over a week. I am having him do toe crawls to strengthen his foot muscles. Matthew did 7:05 mile just for fun all by himself and ended up being William's rabbit to catch in the last lap, and afterwards a 200 in 35.4 - total of 3 miles with running to the track and back. Bella ran 1.5 miles. Otherwise easy runs, usual distances for the kids.
Leg 1:Distance1.060Time8:37.20Pace8:07.92
Warm-up.
Leg 2:Distance1.000Time5:41.30Pace5:41.30
Paced William to a track mile PR.
Leg 3:Distance0.124Time0:35.40Pace4:45.48
200 with Matthew.
Leg 4:Distance1.000Time8:36.70Pace8:36.70
Back to the house.
Leg 5:Distance6.000Time46:30.10Pace7:45.02
Part alone, part with Sarah and Bella, part pushing the stroller with Bella and Leigha.
Leg 6:Distance3.000Time24:59.10Pace8:19.70
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.18

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

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Fri, Sep 04, 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 - 2020-09-04 08:26:01
Workout Totals: Distance12.000Time1:34:57.60Pace7:54.80
12 total, easy runs, usual distances except for Jacob, who did only 4 miles. Benjamin did a mile pickup in 4:47.
Leg 1:Distance9.000Time1:10:27.90Pace7:49.77
Part with Joseph, part with Stephen and Jacob.
Leg 2:Distance3.000Time24:29.70Pace8:09.90
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.00

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

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Sat, Sep 05, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	4.00	2.00	18.00

Fast Running Friend Workout - 2020-09-05 09:06:23
Workout Totals: Distance15.000Time1:49:16.90Pace7:17.13
18 total. Did 3x2 down the canyon. On the first one William and I pulled Matthew and Stephen through the first mile in 6:02, and then were rabbits for Joseph who started 1:00 back, passed us and ran 10:47 (5:27, 5:20). On the second one, I ran alone in 11:29 (5:39, 5:37). On the last one, I was Benjamin's rabbit - he caught me and ran 9:46, while I tried to kick with him, but got dropped and ended up with 11:48. Benjamin did 3x2 down in 9:53, up in 11:14, and down in 9:46. Jenny got strep throat, did not run.
Leg 1:Distance0.980Time8:00.80Pace8:10.61
Warm-up.
Leg 2:Distance2.000Time11:55.60Pace5:57.80
First interval (with William).
Split 1:Distance1.000Time6:02.80Pace6:02.80 Cumilative:Distance1.000Time6:02.80Pace6:02.80
Stephen and Matthew.
Split 2:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance2.000Time11:55.60Pace5:57.80

Leg 3:Distance2.270Time19:09.10Pace8:26.21
Recovery.
Leg 4:Distance2.000Time11:29.10Pace5:44.55
Second interval - alone.
Leg 5:Distance4.000Time33:08.10Pace8:17.02
Recovery.
Leg 6:Distance2.000Time11:48.10Pace5:54.05
Third interval - rabbit for Benjamin.
Leg 7:Distance1.750Time13:46.10Pace7:52.06
Cool-down.

Fast Running Friend Workout - 2020-09-05 22:10:58
Workout Totals: Distance3.000Time24:41.00Pace8:13.67

Leg 1:Distance3.000Time24:41.00Pace8:13.67
With Benjamin and Julia.

Neon Crocs 3 Miles: 18.00

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
69.58	0.00	5.00	5.12	79.70

Neon Crocs 3 Miles: 79.70

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

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