Breaking the Wall

Week starting Sep 06, 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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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	72.31	Year:	3105.12
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
67.07	0.50	6.50	3.49	77.56

Neon Crocs 3 Miles: 77.57

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

Sun, Sep 06, 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. Fast Sunday.

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

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Mon, Sep 07, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.91	0.50	0.00	0.62	12.03

Fast Running Friend Workout - 2020-09-07 08:01:34
Workout Totals: Distance12.038Time1:33:20.40Pace7:45.23
12 total for me and Benjamin. Chad joined us in the morning for the first 9. Benjamin paced Chad to a 4:58 mile PR down the canyon. I ran the first 0.5 with them in 2:27, then coasted to the finish in 3:08, 5:35 total for the mile. Otherwise easy runs for the kids. Jenny is recovering, was able to run a mile in 8:30.
Leg 1:Distance3.270Time26:08.80Pace7:59.76
Warm-up with Benjamin and Chad.
Leg 2:Distance0.498Time3:54.10Pace7:50.08
Strides.
Split 1:Distance0.062Time0:18.50Pace4:58.39 Cumilative:Distance0.062Time0:18.50Pace4:58.39
Split 2:Distance0.062Time0:31.30Pace8:24.84 Cumilative:Distance0.124Time0:49.80Pace6:41.61
Split 3:Distance0.062Time0:18.40Pace4:56.77 Cumilative:Distance0.186Time1:08.20Pace6:06.67
Split 4:Distance0.312Time2:45.90Pace8:51.73 Cumilative:Distance0.498Time3:54.10Pace7:50.08

Leg 3:Distance1.000Time5:35.70Pace5:35.70
First half Chad's mile time trial, then coasted to the finish.
Split 1:Distance0.500Time2:27.50Pace4:55.00 Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.500Time3:08.20Pace6:16.40 Cumilative:Distance1.000Time5:35.70Pace5:35.70

Leg 4:Distance4.270Time32:42.00Pace7:39.48
More distance with Benjamin and Chad.
Leg 5:Distance3.000Time24:59.80Pace8:19.93
With Julia and Benjamin.

Neon Crocs 3 Miles: 12.04

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

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Tue, Sep 08, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2020-09-08 09:04:58
Workout Totals: Distance12.000Time1:32:07.10Pace7:40.59
12 total, pickup for 1.25 in 6:53 down the canyon, Benjamin ran 4:47 for the mile. Easy runs for everybody else.
Leg 1:Distance9.000Time1:06:40.50Pace7:24.50
With Benjamin.
Split 1:Distance4.730Time37:21.90Pace7:53.97 Cumilative:Distance4.730Time37:21.90Pace7:53.97
Split 2:Distance1.250Time6:53.40Pace5:30.72 Cumilative:Distance5.980Time44:15.30Pace7:24.03
Split 3:Distance3.020Time22:25.20Pace7:25.43 Cumilative:Distance9.000Time1:06:40.50Pace7:24.50

Leg 2:Distance3.000Time25:26.60Pace8:28.87
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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Wed, Sep 09, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.74	12.34

Fast Running Friend Workout - 2020-09-09 08:55:09
Workout Totals: Distance12.348Time1:35:34.90Pace7:44.44
About 12 total. Did 4x200 on the track with Matthew with 200 recovery the target of 40 fast, 60 slow. We had to slow it down on the recoveries, but he kept the pace on the fast ones. William helped. Stephen quit in the middle of the third interval and earned a "bonus" - 2 more intervals. Otherwise easy runs. Julia felt like she was getting sick, ran only 2 miles. Benjamin did 8 in the canyon with 4 up and 4 down in 43:08 (up 22:58, down 20:10, last mile 4:45, the wind was stronger than usual).
Leg 1:Distance0.930Time7:43.80Pace8:18.71
Warm-up with the boys.
Leg 2:Distance0.992Time7:03.50Pace7:06.92
Workout with Matthew and William, part with Stephen.
Split 1:Distance0.124Time0:39.50Pace5:18.55 Cumilative:Distance0.124Time0:39.50Pace5:18.55
Split 2:Distance0.124Time1:00.30Pace8:06.29 Cumilative:Distance0.248Time1:39.80Pace6:42.42
Split 3:Distance0.124Time0:41.20Pace5:32.26 Cumilative:Distance0.372Time2:21.00Pace6:19.03
Split 4:Distance0.124Time1:02.70Pace8:25.65 Cumilative:Distance0.496Time3:23.70Pace6:50.69
Split 5:Distance0.124Time0:40.40Pace5:25.81 Cumilative:Distance0.620Time4:04.10Pace6:33.71
Split 6:Distance0.124Time1:08.10Pace9:09.19 Cumilative:Distance0.744Time5:12.20Pace6:59.62
Split 7:Distance0.124Time0:40.60Pace5:27.42 Cumilative:Distance0.868Time5:52.80Pace6:46.45
Split 8:Distance0.124Time1:10.70Pace9:30.16 Cumilative:Distance0.992Time7:03.50Pace7:06.92

Leg 3:Distance0.496Time3:43.50Pace7:30.60
Stephen's "bonus".
Split 1:Distance0.124Time0:40.20Pace5:24.19 Cumilative:Distance0.124Time0:40.20Pace5:24.19
Split 2:Distance0.124Time1:05.30Pace8:46.61 Cumilative:Distance0.248Time1:45.50Pace7:05.40
Split 3:Distance0.124Time0:41.60Pace5:35.48 Cumilative:Distance0.372Time2:27.10Pace6:35.43
Split 4:Distance0.124Time1:16.40Pace10:16.13 Cumilative:Distance0.496Time3:43.50Pace7:30.60

Leg 4:Distance0.930Time8:15.20Pace8:52.47
Back to the house.
Leg 5:Distance6.000Time44:52.90Pace7:28.82
Alone.
Leg 6:Distance3.000Time23:56.00Pace7:58.67
Part with Joseph, Jacob, and Julia, part alone.

Neon Crocs 3 Miles: 12.35

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

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Thu, Sep 10, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.38	12.88

Fast Running Friend Workout - 2020-09-10 08:58:52
Workout Totals: Distance12.880Time1:40:51.50Pace7:49.84
Total of around 12. Joseph tried the dream mile workout, but just did not have it today. William and I did 609 meters in 1:58 with him, then I also ran a 400 in 78. Jacob is still off speed, healing his foot. Easy pace, more or less usual distances for everybody else.
Leg 1:Distance1.379Time11:02.10Pace8:00.13
Warm-up.
Leg 2:Distance0.380Time1:58.90Pace5:12.89
With William - part of Joseph's workout paced by Benjamin.
Leg 3:Distance0.621Time5:43.50Pace9:13.14
Recovery jog.
Leg 4:Distance0.250Time1:18.30Pace5:13.20
With Joseph and Benjamin.
Leg 5:Distance1.250Time10:55.60Pace8:44.48
Back the house with William.
Leg 6:Distance6.000Time44:29.60Pace7:24.93
Alone.
Leg 7:Distance3.000Time25:23.50Pace8:27.83
With Benjamin and Julia.

Neon Crocs 3 Miles: 12.88

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

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Fri, Sep 11, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	1.00	0.00	12.06

Fast Running Friend Workout - 2020-09-11 08:39:29
Workout Totals: Distance12.060Time1:32:58.00Pace7:42.52
12 total. Paced Matthew to 6:14.3 mile PR on the track. William and Joseph helped me. Stephen started, but only lasted a lap before quitting. Matthew's splits were 92, 93, 95, 91. Benjamin did a mile pickup in 4:44. Otherwise, easy runs, usual distances.
Leg 1:Distance2.060Time17:22.10Pace8:25.87
Warm-up.
Leg 2:Distance1.000Time6:14.30Pace6:14.30
Matthew's mile record on the track.
Leg 3:Distance1.000Time8:36.20Pace8:36.20
Back to the house.
Leg 4:Distance5.000Time37:15.60Pace7:27.12
Alone.
Leg 5:Distance3.000Time23:29.80Pace7:49.93
With Benjamin.

Neon Crocs 3 Miles: 12.06

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

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Sat, Sep 12, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	5.50	0.50	16.25

Fast Running Friend Workout - 2020-09-12 08:17:57
Workout Totals: Distance16.248Time2:01:05.20Pace7:27.14
16+ total. Did 3x2 down the canyon - 11:56, 11:31, 11:24. On the first one paced William while being a rabbit for the fox (Chad and Joseph, 1:00 back), and the hound (Benjamin, 2:00 back). The hound caught both the fox and the rabbit, while the fox caught the rabbit - Chad and Joseph 10:51, Benjamin 9:34. Jacob started with me and William, then picked it up in the last 0.5 (2:37), and ran 11:35. On the second interval, Chad and I started 1:30 ahead of Benjamin. He caught us with about 0.5 just as planned, and ran 9:33. Chad picked it up to 2:42, I picked it up to 2:51 for the last half, so Chad got 11:22, and I had 11:31. On the last one Benjamin blew by us before we reached 1.5 and finished with the course record of 9:21 (4:44, 4:37). Chad and I kicked in the last 0.5 in 2:41.9, and ended up with 11:24. Benjamin has tried this workout with 9:36 target several times without success, and it looked like it was just out of his reach. But now he made a breakthrough with 9:34, 9:33, 9:21, which actually averages to 9:29. Mary tried to run a mile PR but just did not have it. Bella did 400 in 2:20.9 without holding the hand, which I think is her new record. Stephen and Matthew ran easy. Jenny is recovering, now is able to run 4 miles a day at 8:00 pace.
Leg 1:Distance0.980Time8:02.80Pace8:12.65
Warm-up.
Leg 2:Distance2.000Time11:56.70Pace5:58.35
Interval 1.
Leg 3:Distance2.125Time18:04.20Pace8:30.21
Recovery.
Leg 4:Distance2.000Time11:31.60Pace5:45.80
Interval 2.
Leg 5:Distance2.125Time17:30.90Pace8:14.54
Recovery.
Leg 6:Distance2.000Time11:24.20Pace5:42.10
Interval 3.
Split 1:Distance1.500Time8:42.30Pace5:48.20 Cumilative:Distance1.500Time8:42.30Pace5:48.20
Split 2:Distance0.500Time2:41.90Pace5:23.80 Cumilative:Distance2.000Time11:24.20Pace5:42.10

Leg 7:Distance1.680Time15:42.80Pace9:21.19
Back to the car.
Leg 8:Distance0.088Time0:42.30Pace8:00.68
Mary's failed mile time trial.
Leg 9:Distance0.250Time2:20.90Pace9:23.60
Bella's 400.
Leg 10:Distance3.000Time23:48.80Pace7:56.27
With Benjamin.

Neon Crocs 3 Miles: 16.25

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
67.07	0.50	6.50	3.49	77.56

Neon Crocs 3 Miles: 77.57

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

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