Breaking the Wall

Week starting Sep 20, 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:	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
69.15	0.00	1.75	6.11	77.01

Brown Crocs 3 Miles: 77.01

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

Sun, Sep 20, 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, Sep 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2020-09-21 08:59:47
Workout Totals: Distance12.000Time1:34:04.20Pace7:50.35
12 total, did a mile pickup down the canyon in 5:32. Easy runs, usual distances for the kids. Benjamin did a mile pickup somewhere in 4:50 - 4:55 range.
Leg 1:Distance9.000Time1:08:55.60Pace7:39.51
Part with the kids, part alone.
Split 1:Distance5.980Time47:38.10Pace7:57.94 Cumilative:Distance5.980Time47:38.10Pace7:57.94
Split 2:Distance1.000Time5:32.20Pace5:32.20 Cumilative:Distance6.980Time53:10.30Pace7:37.06
Split 3:Distance2.020Time15:45.30Pace7:47.97 Cumilative:Distance9.000Time1:08:55.60Pace7:39.51

Leg 2:Distance3.000Time25:08.60Pace8:22.87
With Benjamin and Julia.

Brown Crocs 3 Miles: 12.00

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

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Tue, Sep 22, 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 - 2020-09-22 09:10:11
Workout Totals: Distance12.000Time1:32:29.80Pace7:42.48
12 total, easy pace, Benjamin did a pickup, Julia ran only 2 miles due to school load.
Leg 1:Distance5.000Time39:23.00Pace7:52.60
With Jacob, part with other kids.
Leg 2:Distance4.000Time29:56.20Pace7:29.05
Alone.
Leg 3:Distance3.000Time23:10.60Pace7:43.53
With Benjamin.

Brown 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 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2020-09-23 08:55:36
Workout Totals: Distance12.000Time1:35:04.00Pace7:55.33
12 total, usual distances for the kids, did a mile pickup in 5:32 down the canyon. Benjamin did a 5 K up the canyon in 16:28 (5:21, 5:18, 5:16).
Leg 1:Distance9.000Time1:09:58.50Pace7:46.50
Part alone, part with the kids pushing a stroller.
Split 1:Distance7.210Time57:40.90Pace8:00.01 Cumilative:Distance7.210Time57:40.90Pace8:00.01
Split 2:Distance1.000Time5:32.20Pace5:32.20 Cumilative:Distance8.210Time1:03:13.10Pace7:42.01
Split 3:Distance0.790Time6:45.40Pace8:33.16 Cumilative:Distance9.000Time1:09:58.50Pace7:46.50

Leg 2:Distance3.000Time25:05.50Pace8:21.83
With Benjamin and Julia.

Brown 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 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	0.00	3.11	12.01

Fast Running Friend Workout - 2020-09-24 08:20:01
Workout Totals: Distance12.007Time1:30:37.70Pace7:32.88
Total of 12. Joseph and Matthew had sore throats, were on reduced mileage. William and Jacob ran in the Roadrunners cross country race 1.5 mile at Kiwani's park, Jacob won in 8:46, William was 10th in 9:30. Jane Hedengren, the girls winner in a separate heat ran faster than Jacob, though - 8:40. I was wondering after Saturday if my 17:58 was due to the headwind/smoke, or if it was just the new old man's high/low - depending on how you want to look at it. So I had Benjamin pace me through the same 5 K with the target of 18:00 but with the idea that if I felt strong in the last mile I would kick. I was able to close with 5:31, most of it thanks to 78 for the last quarter, and ended up with 17:43. So no, the old man is not that old yet.
Leg 1:Distance0.870Time7:03.50Pace8:06.78
Warm-up.
Leg 2:Distance3.107Time17:43.40Pace5:42.26
5 K
Split 1:Distance0.107Time0:38.00Pace5:55.14 Cumilative:Distance0.107Time0:38.00Pace5:55.14
Split 2:Distance1.000Time5:46.60Pace5:46.60 Cumilative:Distance1.107Time6:24.60Pace5:47.43
Split 3:Distance1.000Time5:47.40Pace5:47.40 Cumilative:Distance2.107Time12:12.00Pace5:47.41
Split 4:Distance1.000Time5:31.40Pace5:31.40 Cumilative:Distance3.107Time17:43.40Pace5:42.26

Leg 3:Distance5.030Time42:01.00Pace8:21.19
Distance with Benjamin.
Leg 4:Distance3.000Time23:49.80Pace7:56.60
With Stephen.

Brown Crocs 3 Miles: 12.01

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

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Fri, Sep 25, 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 - 2020-09-25 09:17:28
Workout Totals: Distance12.000Time1:32:16.30Pace7:41.36
12 total, easy pace. Joseph, William, and Matthew had sore throats, on reduced mileage. Otherwise usual distances.
Leg 1:Distance9.000Time1:07:24.30Pace7:29.37
Part with Jacob, part alone.
Leg 2:Distance3.000Time24:52.00Pace8:17.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown 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 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	1.75	1.00	17.00

Fast Running Friend Workout - 2020-09-26 08:11:47
Workout Totals: Distance17.000Time2:05:08.20Pace7:21.66
17 total. Did 3x2 down the canyon with Chad (first two with Jacob) playing rabbits for Benjamin. We had 1:45 head start. Benjamin's target was 10:00, ours was to run 6:00 until he catches us, then try to keep up with him to the finish. In the first two intervals, he caught us with a quarter to go as expected. However, only Chad and Jacob were able to go with him. I kicked, but all I had was 78 first time around, and 77 second time, while Benjamin hit 70/69 range finishing in 9:52 both times. On the second one, Jacob fell back a bit, but still ran around 72 for the last quarter. On the third one, Chad and I kicked with 0.5 to go, I ran 2:37, he had around 2:35. Benjamin blew past us with 200 to go as his last 0.25 was 66 with 9:43 for 2 miles. My times were 11:46, 11:45, 11:36. Joseph and Matthew were still on reduced mileage, but are feeling better. William's throat got worse, he did not run. Stephen was able to get in full distance.
Leg 1:Distance0.980Time8:31.40Pace8:41.84
Warm-up.
Leg 2:Distance2.000Time11:46.50Pace5:53.25
Interval 1.
Split 1:Distance1.750Time10:28.10Pace5:58.91 Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance2.000Time11:46.50Pace5:53.25

Leg 3:Distance2.000Time16:12.80Pace8:06.40
Recovery.
Leg 4:Distance2.000Time11:45.20Pace5:52.60
Interval 2.
Split 1:Distance1.750Time10:28.10Pace5:58.91 Cumilative:Distance1.750Time10:28.10Pace5:58.91
Split 2:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance2.000Time11:45.20Pace5:52.60

Leg 5:Distance2.000Time15:55.20Pace7:57.60
Recovery.
Leg 6:Distance2.000Time11:35.50Pace5:47.75
Interval 3.
Split 1:Distance1.500Time8:58.00Pace5:58.67 Cumilative:Distance1.500Time8:58.00Pace5:58.67
Split 2:Distance0.500Time2:37.50Pace5:15.00 Cumilative:Distance2.000Time11:35.50Pace5:47.75

Leg 7:Distance3.020Time25:41.40Pace8:30.40
Distance.
Leg 8:Distance3.000Time23:40.20Pace7:53.40
With Benjamin at night, part with Joseph.

Brown Crocs 3 Miles: 17.00

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
69.15	0.00	1.75	6.11	77.01

Brown Crocs 3 Miles: 77.01

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

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