Breaking the Wall

Week starting Sep 18, 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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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
63.37	0.00	2.75	0.62	66.74

Khaki Crocs 1 Miles: 66.73	Nike Double Stroller Miles: 2.00

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

Sun, Sep 18, 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, Sep 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Fast Running Friend Workout - 2016-09-19 07:45:10
Workout Totals: Distance8.500Time1:12:14.10Pace8:29.89
Today was our recovery day from the marathon. I did a total of 8.5. Benjamin did 1 in the morning and 1 at night with Jenny. Jenny was recovering from a fever, did only 1 mile. Julia did 4, Jacob was recovering from stomach bug, did only 3. I suspect William might be getting something so I had him run only 1. Usual distances for everybody else.
Leg 1:Distance1.000Time9:03.70Pace9:03.70
With Benjamin, William, and Stephen.
Leg 2:Distance0.500Time4:41.70Pace9:23.40
With Matthew.
Leg 3:Distance3.000Time24:52.70Pace8:17.57
With Jacob.
Leg 4:Distance4.000Time33:36.00Pace8:24.00
With Joseph.

Khaki Crocs 1 Miles: 8.50

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

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Tue, Sep 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.27	0.00	0.00	0.62	9.89

Fast Running Friend Workout - 2016-09-20 08:06:03
Workout Totals: Distance9.895Time1:17:17.20Pace7:48.64
We did an easy run in the morning and then race in the Kiwani's Park series in the evening. I ran a total of about 9.5 miles. Benjamin ran 2 in the morning and about 1.5 in the evening. Jenny was not feeling 100%, ran only 1 in the morning, and raced in the evening. Julia did 2 in the morning. Joseph and Jacob each did 2 in the morning, William and Stephen 1. Matthew just race. The race was 1 K. Times: Benjamin 3:01 myself 3:18 Joseph 3:29 Jacob 3:36 Julia 3:46 Jenny 3:49 William 3:54 (might have taken a short cut as there was some confusion) Stephen 5:10 (not a good race for him, had some stomach issues and let those get to him) Matthew 5:11 (holding hand) Sarah got through the distance, but I am not sure what time she had. The original plan was for Benjamin to just run with Jenny or Julia, but his legs felt better and he decided to run it hard. Based on the time spread I think the distance was correct this time. I was happy with how I felt. The first 300 meters or so I was stuck behind the kids that started out fast and then slowed down. Then I finally got out of the crowd and was able to go. In spite of the marathon on Saturday I felt strong both physically and mentally - actually those often go together as they are driven by the same hormones. I ran with Matthew after finishing my race.
Leg 1:Distance1.000Time8:30.70Pace8:30.70
With Benjamin, William, Stephen, and Matthew.
Leg 2:Distance1.000Time7:56.70Pace7:56.70
With Benjamin.
Leg 3:Distance2.040Time16:31.50Pace8:06.03
With Joseph.
Leg 4:Distance2.040Time16:01.50Pace7:51.32
With Jacob.
Leg 5:Distance2.040Time15:00.70Pace7:21.52
Alone.
Leg 6:Distance0.382Time3:03.10Pace7:59.32
Cross-country warm-up.
Leg 7:Distance0.772Time5:01.80Pace6:30.93
Cross-country race.
Split 1:Distance0.621Time3:18.60Pace5:19.81 Cumilative:Distance0.621Time3:18.60Pace5:19.81
My time.
Split 2:Distance0.000Time0:27.90Pace0:00.00 Cumilative:Distance0.621Time3:46.50Pace6:04.73
Julia.
Split 3:Distance0.000Time0:02.90Pace0:00.00 Cumilative:Distance0.621Time3:49.40Pace6:09.40
Jenny.
Split 4:Distance0.151Time1:12.40Pace7:59.47 Cumilative:Distance0.772Time5:01.80Pace6:30.93
To the start of Matthew's race.

Leg 8:Distance0.621Time5:11.20Pace8:21.13
With Matthew.

Khaki Crocs 1 Miles: 9.89

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

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Wed, Sep 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.09	0.00	0.00	0.00	11.09

Fast Running Friend Workout - 2016-09-21 07:45:15
Workout Totals: Distance11.090Time1:30:15.90Pace8:08.36
Usual day. Total of 11. Benjamin did 3, Jenny 3, everybody else usual distances.
Leg 1:Distance3.050Time24:34.30Pace8:03.38
With Benjamin, first mile with Grant in 7:52.
Leg 2:Distance4.000Time32:37.90Pace8:09.48
With Joseph.
Leg 3:Distance0.500Time4:42.90Pace9:25.80
With Jacob and Matthew.
Leg 4:Distance1.020Time8:35.10Pace8:25.00
With Jacob, William, and Stephen.
Leg 5:Distance1.020Time8:00.60Pace7:51.18
With Jacob and William.
Leg 6:Distance1.500Time11:45.10Pace7:50.07
With Jacob.

Khaki Crocs 1 Miles: 11.09

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

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Thu, Sep 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.00	0.00	11.13

Fast Running Friend Workout - 2016-09-22 07:38:49
Workout Totals: Distance11.130Time1:30:34.60Pace8:08.28
Usual day. Jenny did 4, Julia 4, Joseph and Jacob 4, William 3, Stephen 2, Matthew 0.5, Benjamin 7. I did 11+.
Leg 1:Distance0.550Time4:21.70Pace7:55.82
Ran out to meet Benjamin, met him earlier than I expected.
Leg 2:Distance3.000Time23:56.70Pace7:58.90
With William and Joseph.
Leg 3:Distance1.000Time7:27.20Pace7:27.20
With Joseph.
Leg 4:Distance2.040Time18:22.50Pace9:00.44
With Stephen.
Leg 5:Distance0.040Time0:26.00Pace10:50.00
False start with Matthew - same reason as usual - he remembered he had not gone to the bathroom.
Leg 6:Distance0.500Time4:50.90Pace9:41.80
With Matthew for real.
Leg 7:Distance4.000Time31:09.60Pace7:47.40
With Jacob.

Khaki Crocs 1 Miles: 11.13

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

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Fri, Sep 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.05	0.00	1.50	0.00	9.55

Fast Running Friend Workout - 2016-09-23 08:01:17
Workout Totals: Distance9.546Time1:13:39.70Pace7:42.99
Benjamin did 8, I did 9.5, Stephen 2, otherwise usual distances for everybody. Did time trials with the kids today, but it was not a great day for some reason. It was windy, officially 11 mph south wind, so headwind on the home stretch. It did not bother me, but it did bother the kids, I think. First I paced Joseph and Jacob in the mile. Their opening 200 was great, 41 seconds at 209.34 mark. After that they settled into a slower pace and never recovered. So 82 (Joseph), 83 Jacob in the first lap (after doing the headwind duty), then 87 for both, then at the end of the third lap I moved forward, caught up to Joseph (86 for that lap for him), and took over trying to give him the last chance to get his mile PR. He hung on through the first 100 of the kick in 19, then started fading a bit but was still in contact with 200 to go (5:07 for me, maybe 5:08 for him). And then once we turned into the wind he just did not have it - I had to slow down to what felt like a jog just to let him catch up. So Joseph ended up with 5:41.9, Jacob 5:47.6. William did a 400. He opened in 18, then 38 at 200. I thought wow, we will crack 80, or at least be close. I still thought that with 59 at 300. And then he hit the wind and just could not move finishing in 86.2. I thought maybe it was mental and had him try again after some rest while also starting him slower. He did not do better- 40 at 200, 63 at 300, and finished in 88.8. So maybe I underestimated the wind.
Leg 1:Distance1.050Time9:40.80Pace9:13.14
Warm-up with all of the little boys (Matthew and Mary in the stroller).
Leg 2:Distance1.000Time5:47.60Pace5:47.60
Joseph and Jacob's mile time trial.
Split 1:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance1.000Time5:41.90Pace5:41.90
Joseph.
Split 2:Distance0.000Time0:05.70Pace0:00.00 Cumilative:Distance1.000Time5:47.60Pace5:47.60
Jacob.

Leg 3:Distance0.248Time1:26.20Pace5:47.58
William's first 400.
Leg 4:Distance0.248Time1:28.80Pace5:58.06
William's 400 try 2.
Leg 5:Distance1.000Time8:40.20Pace8:40.20
Back home with everybody (including the stroller).
Leg 6:Distance6.000Time46:36.10Pace7:46.02
With Jenny.

Nike Double Stroller Miles: 2.00	Khaki Crocs 1 Miles: 9.54

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

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Sat, Sep 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.33	0.00	1.25	0.00	16.58

Fast Running Friend Workout - 2016-09-24 08:40:30
Workout Totals: Distance16.580Time2:07:00.20Pace7:39.60
Total of 16.5. Benjamin did 9.5, Julia had a breast infection, could only run 0.5. Otherwise usual distances for the kids. Benjamin and I did a small workout. Well, I had him pace me through mine. 2x1.25, first up the canyon, second down, with a long recovery. My goal was to run 7:20 for the uphill and 6:40 for the downhill. I was pleasantly surprised with how strong I felt. Uphill we ran 7:15 (90,86,86,88,85), down 6:31 (78,80,79,78,76). I felt very strong at the end of the last one, but could not go faster than 76. But 78 felt good, and 80 felt very good. It was raining. Benjamin picked up a minor cold from this. He always does during the first temperature change in the fall and when it gets warm, then cold and wet again in the spring. Not sure what to do about. It does not seem to matter how much we cut the training, he still gets it. He recovers in a week or so. So I figure still do workouts, just make them mild. This time it was different as he ran a marathon a week ago, so his immune system was weaker. But he has gotten this without any major stressors before.
Leg 1:Distance2.280Time17:30.00Pace7:40.53
Warm-up.
Leg 2:Distance1.250Time7:15.00Pace5:48.00
Uphill interval.
Leg 3:Distance2.440Time18:30.00Pace7:34.92
Recovery.
Leg 4:Distance1.250Time6:31.00Pace5:12.80
Downhill interval.
Leg 5:Distance2.280Time17:15.00Pace7:33.95
Back to the house.
Leg 6:Distance2.040Time18:46.80Pace9:12.35
With Stephen, Joseph, Jacob, and William.
Leg 7:Distance2.040Time17:03.40Pace8:21.67
Same company without Stephen.
Leg 8:Distance1.000Time7:47.60Pace7:47.60
With Jacob.
Leg 9:Distance0.500Time4:35.10Pace9:10.20
With Matthew.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
With Joseph.
Leg 11:Distance0.500Time4:23.90Pace8:47.80
With Julia.

Khaki Crocs 1 Miles: 16.58

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
63.37	0.00	2.75	0.62	66.74

Khaki Crocs 1 Miles: 66.73	Nike Double Stroller Miles: 2.00

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

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