Breaking the Wall

Week starting Sep 08, 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:

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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
56.70	14.00	6.50	0.00	77.20

Neon Crocs 1 Miles: 77.20

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

Sun, Sep 08, 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.

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

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Mon, Sep 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2019-09-09 08:16:53
Workout Totals: Distance12.000Time1:28:14.70Pace7:21.22
Usual day, usual distances, 12 total for me, I did a pickup for 1.5 at the end of 9 coming back to the house from the canyon in 8:51. Mary ran a mile in 9:36, and it would have been a record, except she tripped, stopped, and cried for a few minutes before starting again, so we do not count this as a record.
Leg 1:Distance9.000Time1:02:39.90Pace6:57.77
Alone.
Split 1:Distance7.500Time53:48.60Pace7:10.48 Cumilative:Distance7.500Time53:48.60Pace7:10.48
Split 2:Distance1.500Time8:51.30Pace5:54.20 Cumilative:Distance9.000Time1:02:39.90Pace6:57.77
Pickup at the end.

Leg 2:Distance1.000Time9:36.10Pace9:36.10
With Mary.
Leg 3:Distance2.000Time15:58.70Pace7:59.35
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

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Tue, Sep 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.05	0.00	1.00	0.00	10.05

Fast Running Friend Workout - 2019-09-10 09:18:27
Workout Totals: Distance10.050Time1:16:06.50Pace7:34.38
10 total (8+2). We attempted a mile time trial for Joseph, Jacob, William, and Stephen on the track, but it was windy, and everybody except Stephen was mentally not into it. I had a discussion with the boys about doing your best regardless of the conditions afterwards. William ran 5:59, Jacob did 5:37, Joseph DNF'ed after the first lap in 78, Stephen was the only one who put in an honest effort and was rewarded with 6:18.1 for it - 5 seconds off PR, but at least close and his second fastest time.
Leg 1:Distance1.050Time8:36.50Pace8:11.90
Warm-up with the boys.
Leg 2:Distance1.000Time5:59.70Pace5:59.70
Paced William on the track.
Leg 3:Distance1.000Time6:18.10Pace6:18.10
Paced Stephen with all of the boys except Matthew.
Leg 4:Distance1.000Time8:31.90Pace8:31.90
Cool-down.
Leg 5:Distance4.000Time31:17.20Pace7:49.30
With Benjamin.
Leg 6:Distance2.000Time15:23.10Pace7:41.55
With Joseph and Jacob.

Neon Crocs 1 Miles: 10.05

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

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Wed, Sep 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.15	6.00	4.00	0.00	16.15

Fast Running Friend Workout - 2019-09-11 08:17:57
Workout Totals: Distance16.150Time1:49:02.80Pace6:45.13
Total of 16+. "Sandwich" workout - warm-up, then 2x1 alternating directions down 5:37 (target 5:40), up 5:54 (target 6:10), then 6 mile tempo down in 36:06 (target 37:00), then 2x1 up in 5:59, down in 5:35. Benjamin was doing an easy run, but ran into me when I had 2 miles left in the 6 mile tempo, and paced me through it and the rest of the workout. I planned on going 6:10 for the downhill tempo, started in 6:09, then 6:00 felt very natural, so I just kept it. Usual distances for the kids.
Leg 1:Distance16.150Time1:49:02.80Pace6:45.13
Sandwich workout.
Split 1:Distance1.980Time15:00.70Pace7:34.90 Cumilative:Distance1.980Time15:00.70Pace7:34.90
Split 2:Distance1.000Time5:37.00Pace5:37.00 Cumilative:Distance2.980Time20:37.70Pace6:55.34
Down
Split 3:Distance1.000Time8:10.20Pace8:10.20 Cumilative:Distance3.980Time28:47.90Pace7:14.15
Split 4:Distance1.000Time5:54.20Pace5:54.20 Cumilative:Distance4.980Time34:42.10Pace6:58.09
Up
Split 5:Distance0.375Time3:00.50Pace8:01.33 Cumilative:Distance5.355Time37:42.60Pace7:02.52
Split 6:Distance6.000Time36:06.90Pace6:01.15 Cumilative:Distance11.355Time1:13:49.50Pace6:30.09
Down.
Split 7:Distance0.625Time5:40.50Pace9:04.80 Cumilative:Distance11.980Time1:19:30.00Pace6:38.16
Split 8:Distance1.000Time5:59.70Pace5:59.70 Cumilative:Distance12.980Time1:25:29.70Pace6:35.20
Up.
Split 9:Distance1.000Time8:43.80Pace8:43.80 Cumilative:Distance13.980Time1:34:13.50Pace6:44.40
Split 10:Distance1.000Time5:35.30Pace5:35.30 Cumilative:Distance14.980Time1:39:48.80Pace6:39.79
Down.
Split 11:Distance1.170Time9:14.00Pace7:53.50 Cumilative:Distance16.150Time1:49:02.80Pace6:45.13

Neon Crocs 1 Miles: 16.15

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

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Thu, Sep 12, 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 - 2019-09-12 08:37:49
Workout Totals: Distance12.000Time1:30:11.60Pace7:30.97
Total of 12 (9+3), easy pace, usual distances for the kids.
Leg 1:Distance9.000Time1:06:57.60Pace7:26.40
Alone.
Leg 2:Distance2.000Time15:51.80Pace7:55.90
With Joseph, William, and Jacob.
Leg 3:Distance1.000Time7:22.20Pace7:22.20
Alone.

Neon Crocs 1 Miles: 12.00

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

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Fri, Sep 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	0.00	11.00

Fast Running Friend Workout - 2019-09-13 08:39:09
Workout Totals: Distance11.000Time1:23:59.40Pace7:38.13
Total of 11 (9+2). Easy pace. Usual distances for everybody except Stephen who ran only 2 miles due to a sore throat.
Leg 1:Distance2.000Time15:44.30Pace7:52.15
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance2.000Time14:31.00Pace7:15.50
With Jacob, and William.
Leg 3:Distance5.000Time38:08.40Pace7:37.68
With Jenny.
Leg 4:Distance2.000Time15:35.70Pace7:47.85
With Benjamin.

Neon Crocs 1 Miles: 11.00

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

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Sat, Sep 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	8.00	0.00	0.00	16.00

Fast Running Friend Workout - 2019-09-14 07:49:42
Workout Totals: Distance16.000Time1:50:27.80Pace6:54.24
16 total. Ran with Chad and Benjamin. Warm-up of 8 miles up the canyon from the house to a bit past Vivian Park, then a tempo back at what felt like a reasonable marathon pace. Came back in 47:52 at sub-6:00 average. Felt good, the run did not take as much out of me as I thought it would - especially with the "sandwich" on Wednesday. Chad was struggling in the last two miles, I think he was low on fuel, so I slowed down the pace enough for him to survive, but it was still brisk enough to stay ahead of the 6:00. Last uphill mile in 6:12. Benjamin did the sandwich workout on Thursday, the same one I did on Wednesday, so he was sluggish today. He ran 45:02 running around 5:40 down the canyon, but then he showed that he really had some serious juice with the last uphill mile in 5:22. The kids did their usual Saturday distances. Stephen recovered from the sore throat enough to run 7:30 pace for 5 miles.
Leg 1:Distance8.000Time1:02:35.00Pace7:49.38
Warm-up.
Leg 2:Distance8.000Time47:52.80Pace5:59.10
Tempo.

Neon Crocs 1 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
56.70	14.00	6.50	0.00	77.20

Neon Crocs 1 Miles: 77.20

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

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