Breaking the Wall

Week starting Sep 27, 2015

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
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
69.96	0.00	5.00	0.00	74.96

White Crocs 2 Miles: 74.96	Nike Double Stroller Miles: 5.00

Night Sleep Time: 51.00	Nap Time: 2.00	Total Sleep Time: 53.00

Sun, Sep 27, 2015

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: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

Add Comment

Mon, Sep 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.08	0.00	0.00	0.00	12.08

Fast Running Friend Workout - 2015-09-28 07:07:03
Workout Totals: Distance12.080Time1:32:07.40Pace7:37.57
Today we got an idea of why Benjamin was having struggles in the half on Saturday. I thought at first maybe he just had lost some fitness from the stress of taking 17 credits, but there was more to it. Looks like he got hit with some kind of virus. Last night he woke up with a headache and could not sleep. In the morning the headache was so bad he could not run. Our neighbor who is a doctor took a look at him and suspected a viral infection. He still went to his classes, but called me to bring him home early around 1:40. He spent the rest of the day sleeping, which was good - he needed it. It appears that he got a stronger variant (possibly due to running the half marathon at the wrong time) of what we had going around in our family. The illness gives you only a minor fever, but a terrible headache which increases as your heart rate increases. Stephen had issues today, complained of headache at faster paces, so I just had him jog a mile in 10:00. Other kids ran more or less normal runs, but I did a lot of my miles alone today.
Leg 1:Distance2.040Time14:56.10Pace7:19.26
Alone.
Leg 2:Distance0.040Time0:20.20Pace8:25.00
Benjamin tried to run - could make it very far.
Leg 3:Distance4.000Time30:56.20Pace7:44.05
With Joseph and Jacob.
Leg 4:Distance1.000Time10:00.30Pace10:00.30
With Stephen.
Leg 5:Distance5.000Time35:54.60Pace7:10.92
Alone.

White Crocs 2 Miles: 12.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Tue, Sep 29, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.18	0.00	0.00	0.00	11.18

Fast Running Friend Workout - 2015-09-29 07:50:02
Workout Totals: Distance11.175Time1:29:41.70Pace8:01.58
Benjamin felt quite a bit better today, was able to run, although not very far or fast - 9:00 pace for 2 miles. Stephen, on the other hand had some weird stomach ache and could not run at all. Joseph had a sideache, so I had him run only 3. William and Julia ran 2. Jenny did 5. Jacob hurt his rib cage while sleeping, it started to cause problems after about a quarter mile, so I just had him walk home. A day of small adversity for us.
Leg 1:Distance3.000Time21:00.50Pace7:00.17
Alone.
Leg 2:Distance3.050Time25:51.50Pace8:28.69
With Joseph. Benjamin ran a part of it.
Leg 3:Distance0.125Time1:17.70Pace10:21.60
With Matthew. New record for him.
Leg 4:Distance5.000Time41:32.00Pace8:18.40
With Jenny. Julia and William ran the first mile with us, then turned around. I pushed Mary and Matthew in the stroller.

Nike Double Stroller Miles: 5.00	White Crocs 2 Miles: 11.18

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Wed, Sep 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-09-30 07:25:52
Workout Totals: Distance12.040Time1:34:51.30Pace7:52.70
Total of 12. Kids are recovering. Stephen was able to run 1 mile in 9:22, Jacob could go 4 with Joseph, although he struggled with the rib cage pain until the last half mile, then felt quite a bit better and was able to pick up the pace. Benjamin ran 3 miles in the morning and 1 more at night. William and Julia did 3 with Benjamin. Jenny ran 4 at a good pace with me.
Leg 1:Distance4.000Time31:02.50Pace7:45.62
With Jenny.
Leg 2:Distance1.000Time7:00.40Pace7:00.40
Alone.
Leg 3:Distance4.000Time32:38.10Pace8:09.52
With Joseph and Jacob. Benjamin, William, and Julia ran the first 1.5 with us.
Leg 4:Distance2.040Time14:47.40Pace7:15.00
Alone.
Leg 5:Distance1.000Time9:22.90Pace9:22.90
With Stephen.

White Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Thu, Oct 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.16	0.00	1.00	0.00	12.16

Fast Running Friend Workout - 2015-10-01 09:39:54
Workout Totals: Distance12.158Time1:31:13.70Pace7:30.21
Late start of the day due to fixing a system problem at work. Benjamin ran 5 alone, and 2 later in the evening. He is feeling quite a bit better, but still not 100%. Kids ran their usual distances. Julia ran 4.
Leg 1:Distance4.000Time32:07.40Pace8:01.85
With Joseph, Jacob, and Julia. Jenny and William ran 1 with us, then turned around. Jenny added extra distance later to make it 5.
Leg 2:Distance1.000Time8:58.50Pace8:58.50
With Stephen.
Leg 3:Distance0.158Time1:15.90Pace8:00.38
With Matthew.
Leg 4:Distance7.000Time48:51.90Pace6:58.84
Alone. Did a pickup on the last mile uphill. Felt like I had the oxygen to go faster, but I did not know how to use it.
Split 1:Distance6.000Time42:59.60Pace7:09.93 Cumilative:Distance6.000Time42:59.60Pace7:09.93
Split 2:Distance1.000Time5:52.30Pace5:52.30 Cumilative:Distance7.000Time48:51.90Pace6:58.84

White Crocs 2 Miles: 12.16

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Fri, Oct 02, 2015

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 - 2015-10-02 07:29:53
Workout Totals: Distance12.000Time1:31:40.60Pace7:38.38
Regular day. Kids ran their usual distances. Benjamin ran 8 in the morning with me, and then 3.7 from BYU to the house.
Leg 1:Distance8.000Time1:01:39.80Pace7:42.48
With Benjamin.
Leg 2:Distance4.000Time30:00.80Pace7:30.20
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

Add Comment

Sat, Oct 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	4.00	0.00	15.50

Fast Running Friend Workout - 2015-10-03 07:30:11
Workout Totals: Distance15.500Time1:57:30.20Pace7:34.85
Total of 15.5. Benjamin did 12. I ran most of it with him. We did a 1 mile pickup up the canyon in 5:52. I felt good, he did not - was still not 100% from his virus. When we got to Nunn's Park we met Chad - he was getting ready to do the 3 mile tempo run on our favorite course. I decided to help him. Benjamin just jogged to avoid the extra stress. Based on what Chad told me I figured I should pace him for 17:00 (5:40 average). The wonder is that I was able to do it precisely - 5:39, 5:41, 5:40. Would not be that much of a wonder if I was running alone - I could easily correct each mispaced quarter and make the total right. But when you have somebody for whom the pace is top effort, you cannot correct mispaced quarters very much - they will be paying for the surges. At the same time, there is inherent imprecision in pacing, so you do have to correct, but do it somehow without breaking the person you are pacing. And it is very difficult - Benjamin does not know how to do it, when I ran with Jeff, he did not know how to do it. Nick McCombs one time paced me precisely - I calibrated him at the start, and then he used his sense of rhythm and gave me perfect splits for 4.5 miles in a row. I do not have the same sense of rhythm as Nick, though. So I relied on the sense of running partner effort which is one of my strengths. Ironically Chad's shoe came off with about 1 K to go. My Crocs stayed on. I told him he should have worn Crocs. Seriously speaking, I think shoe laces are enough of liability to exceed that of loosely attached Crocs. If anything, if you always run in Crocs your feet are conditioned to deal with the looseness, and you will be OK as long as there is no excessive moisture or your feet do not freeze. But when a shoe lace comes undone you do not know what to do. When I got home I ran with Jenny, Julia, Joseph, Jacob, and William. William set a course PR on our hilly 3 mile course - 23:18. Nothing super impressive on paper, his loop course 5 K PR is 23:15, but somehow our 3 mile course just does not produce fast times, so I think this result is worth more than what it looks on the surface. Afterwards we watched the General Conference. President Uchtdorf's parable of the "Simplify" quilt gave me something to ponder. I think the failure to simplify is a fallout of pride, while the gift of simplification comes from humility, which comes as a fruit of repentance. We usually put humility first, and then repentance, but I think of it as a cycle rather than a chain. You clean up your life, purify your motives, become more one with Heaven, and then you can see clearly how everything is much simpler than you thought.
Leg 1:Distance12.500Time1:34:11.90Pace7:32.15
Split 1:Distance2.280Time18:36.60Pace8:09.74 Cumilative:Distance2.280Time18:36.60Pace8:09.74
Split 2:Distance1.000Time5:52.10Pace5:52.10 Cumilative:Distance3.280Time24:28.70Pace7:27.77
Split 3:Distance3.440Time29:28.30Pace8:34.04 Cumilative:Distance6.720Time53:57.00Pace8:01.70
Split 4:Distance3.000Time17:00.40Pace5:40.13 Cumilative:Distance9.720Time1:10:57.40Pace7:18.00
Split 5:Distance2.780Time23:14.50Pace8:21.62 Cumilative:Distance12.500Time1:34:11.90Pace7:32.15

Leg 2:Distance3.000Time23:18.30Pace7:46.10

White Crocs 2 Miles: 15.50

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
69.96	0.00	5.00	0.00	74.96

White Crocs 2 Miles: 74.96	Nike Double Stroller Miles: 5.00

Night Sleep Time: 51.00	Nap Time: 2.00	Total Sleep Time: 53.00

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):