Breaking the Wall

Week starting Sep 22, 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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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
60.44	6.87	4.00	4.22	75.53

Neon Crocs 1 Miles: 75.53

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

Sun, Sep 22, 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 23, 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 - 2019-09-23 08:32:07
Workout Totals: Distance12.000Time1:34:21.40Pace7:51.78

Leg 1:Distance9.000Time1:10:24.20Pace7:49.36
Part with Jenny, part with Benjamin.
Leg 2:Distance2.000Time15:56.80Pace7:58.40
With Joseph, Jacob, and I think Bella in the stroller.
Leg 3:Distance1.000Time8:00.40Pace8:00.40
With Joseph, Jacob, Matthew on foot, Bella in the stroller.

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 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.25	6.00	3.00	1.00	16.25

Fast Running Friend Workout - 2019-09-24 08:42:45
Workout Totals: Distance16.250Time1:49:46.40Pace6:45.32
Did the sandwich workout, total of a bit over 16. 2x1 mile down 5:29, up 5:49, then 6 down in 35:42, then up 5:59, down 5:25. Kids ran their usual distances on their own. Benjamin also did the sandwich workout, but something was off - he could barely run 5:40 pace in the 6 mile tempo.
Leg 1:Distance1.980Time14:46.50Pace7:27.73
Warm-up.
Leg 2:Distance13.500Time1:29:04.40Pace6:35.88
Sandwich workout.
Split 1:Distance1.000Time5:29.80Pace5:29.80 Cumilative:Distance1.000Time5:29.80Pace5:29.80
Down
Split 2:Distance1.000Time8:28.10Pace8:28.10 Cumilative:Distance2.000Time13:57.90Pace6:58.95
Split 3:Distance1.000Time5:49.50Pace5:49.50 Cumilative:Distance3.000Time19:47.40Pace6:35.80
Up
Split 4:Distance0.375Time3:14.60Pace8:38.93 Cumilative:Distance3.375Time23:02.00Pace6:49.48
Split 5:Distance6.000Time35:42.60Pace5:57.10 Cumilative:Distance9.375Time58:44.60Pace6:15.96
Down.
Split 6:Distance0.625Time5:48.40Pace9:17.44 Cumilative:Distance10.000Time1:04:33.00Pace6:27.30
Split 7:Distance1.000Time5:59.50Pace5:59.50 Cumilative:Distance11.000Time1:10:32.50Pace6:24.77
Up.
Split 8:Distance1.500Time13:06.00Pace8:44.00 Cumilative:Distance12.500Time1:23:38.50Pace6:41.48
Split 9:Distance1.000Time5:25.90Pace5:25.90 Cumilative:Distance13.500Time1:29:04.40Pace6:35.88
Down.

Leg 3:Distance0.770Time5:55.50Pace7:41.69
Cool-down.

Neon Crocs 1 Miles: 16.25

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

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Wed, Sep 25, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.16	0.87	1.00	1.24	11.27

Fast Running Friend Workout - 2019-09-25 08:57:39
Workout Totals: Distance11.275Time1:24:26.00Pace7:29.31
Track day. Jacob was going to do a ladder, but after the first 1000 in 3:18 he ended up doing two more 1000s one in 3:31 and then 3:24. He was struggling today. Joseph had a sore throat, did a few intervals with Stephen. Stephen was having some issues pushing himself in the morning, so we moved his workout to the afternoon, and he was able to complete the ladder at the target pace. Matthew did 400 - 200 - 200 - 100 ladder as part of Stephen's intervals. William tried to get his record in the mile, but was mentally not in the game after the first lap, so I stopped him at 1000. Jenny did a pickup 0.25 at the end of her evening run in 84, which made me think she is on her way to recovery. So she got signed up for the Haunted Half.
Leg 1:Distance1.050Time8:47.50Pace8:22.38
Warm-up.
Leg 2:Distance0.627Time3:42.20Pace5:54.39
William's failed mile time trial.
Split 1:Distance0.627Time3:42.20Pace5:54.39 Cumilative:Distance0.627Time3:42.20Pace5:54.39
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.627Time3:42.20Pace5:54.39

Leg 3:Distance0.373Time2:22.20Pace6:21.23
With Stephen and Joseph.
Leg 4:Distance0.373Time3:47.20Pace10:09.12
Recovery jog.
Leg 5:Distance0.621Time3:24.40Pace5:29.15
1000 with Jacob.
Leg 6:Distance0.248Time1:16.10Pace5:06.85
400 with William.
Leg 7:Distance0.248Time1:36.40Pace6:28.71
400 with Stephen and Joseph.
Leg 8:Distance0.248Time1:36.10Pace6:27.50
400 with Stephen and Joseph.
Leg 9:Distance1.000Time9:16.20Pace9:16.20
Back to the house.
Leg 10:Distance0.496Time3:55.20Pace7:54.19
Warm-up with Stephen and Matthew.
Leg 11:Distance0.621Time3:49.70Pace6:09.89
1000 with Stephen, Matthew ran the first lap.
Leg 12:Distance0.500Time4:17.50Pace8:35.00
Recovery, part with Stephen and Matthew.
Leg 13:Distance0.373Time2:13.80Pace5:58.71
600 with Stephen, Matthew ran the first 200.
Leg 14:Distance0.500Time4:07.20Pace8:14.40
Recovery, part with Stephen and Matthew.
Leg 15:Distance0.248Time1:27.40Pace5:52.42
400 with Stephen, Matthew did the first 200.
Leg 16:Distance0.625Time5:21.70Pace8:34.72
Recovery, part with Stephen and Matthew.
Leg 17:Distance0.124Time0:40.30Pace5:25.00
200 with Stephen, Matthew did the first 100.
Leg 18:Distance3.000Time22:44.90Pace7:34.97
Part with Jenny, part alone. Jenny and did a pickup at the end.
Split 1:Distance2.750Time21:20.30Pace7:45.56 Cumilative:Distance2.750Time21:20.30Pace7:45.56
Split 2:Distance0.250Time1:24.60Pace5:38.40 Cumilative:Distance3.000Time22:44.90Pace7:34.97

Neon Crocs 1 Miles: 11.28

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

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Thu, Sep 26, 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 - 2019-09-26 08:32:29
Workout Totals: Distance12.000Time1:32:34.70Pace7:42.89
Easy runs, usual distances for the kids. Benjamin felt better did 6x0.625 down the canyon in 3:00 or under with the recoveries at 8:00 pace.
Leg 1:Distance4.000Time30:47.40Pace7:41.85
With Joseph.
Leg 2:Distance3.000Time23:00.30Pace7:40.10
I think this was with William, Jacob, Stephen, and Julia.
Leg 3:Distance1.000Time7:46.50Pace7:46.50
With Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:38.00Pace7:38.00
Do not remember who this was with.
Leg 5:Distance1.000Time7:35.50Pace7:35.50
Do not remember who this was with.
Leg 6:Distance2.000Time15:47.00Pace7:53.50
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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Fri, Sep 27, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.03	0.00	0.00	1.98	12.01

Fast Running Friend Workout - 2019-09-27 08:54:19
Workout Totals: Distance12.009Time1:37:42.80Pace8:08.20
Track workout. Paced William through 8x400 targeting 84. The recoveries were supposed to be 200 meter jog, but we took stopped in the middle of a couple of them - one time for William to get water, the other time because Joseph was having an attitude during his workout. Joseph and Jacob did 1000 in 3:18 + 4x400 with the target of 76, Jacob was hitting the target, Joseph was just giving up and finishing in 80-82. Before the workout I picked up a heavy piece of equipment to move it out of the way as it was right on the track, and it hurt my back, but not so bad that I could not run. It was painful to run though, and did get worse in the evening.
Leg 1:Distance1.150Time9:59.20Pace8:41.04
Warm-up to the track.
Leg 2:Distance2.859Time22:49.60Pace7:59.05
William's workout.
Split 1:Distance0.248Time1:24.30Pace5:39.92 Cumilative:Distance0.248Time1:24.30Pace5:39.92
Split 2:Distance0.125Time1:43.30Pace13:46.40 Cumilative:Distance0.373Time3:07.60Pace8:22.95
Split 3:Distance0.248Time1:22.90Pace5:34.27 Cumilative:Distance0.621Time4:30.50Pace7:15.59
Split 4:Distance0.125Time1:44.60Pace13:56.80 Cumilative:Distance0.746Time6:15.10Pace8:22.82
Split 5:Distance0.248Time1:24.10Pace5:39.11 Cumilative:Distance0.994Time7:39.20Pace7:41.97
Split 6:Distance0.125Time1:38.30Pace13:06.40 Cumilative:Distance1.119Time9:17.50Pace8:18.21
Split 7:Distance0.248Time1:24.90Pace5:42.34 Cumilative:Distance1.367Time10:42.40Pace7:49.93
Split 8:Distance0.125Time1:31.10Pace12:08.80 Cumilative:Distance1.492Time12:13.50Pace8:11.62
Split 9:Distance0.248Time1:24.30Pace5:39.92 Cumilative:Distance1.740Time13:37.80Pace7:50.00
Split 10:Distance0.125Time1:38.30Pace13:06.40 Cumilative:Distance1.865Time15:16.10Pace8:11.21
Split 11:Distance0.248Time1:22.10Pace5:31.05 Cumilative:Distance2.113Time16:38.20Pace7:52.41
Split 12:Distance0.125Time1:39.80Pace13:18.40 Cumilative:Distance2.238Time18:18.00Pace8:10.62
Split 13:Distance0.248Time1:21.40Pace5:28.23 Cumilative:Distance2.486Time19:39.40Pace7:54.42
Split 14:Distance0.125Time1:46.70Pace14:13.60 Cumilative:Distance2.611Time21:26.10Pace8:12.57
Split 15:Distance0.248Time1:23.50Pace5:36.69 Cumilative:Distance2.859Time22:49.60Pace7:59.05

Leg 3:Distance1.000Time9:21.90Pace9:21.90
Cool-down.
Leg 4:Distance1.000Time7:56.90Pace7:56.90
With Stephen and Matthew.
Leg 5:Distance3.000Time23:55.20Pace7:58.40
With Stephen.
Leg 6:Distance3.000Time23:40.00Pace7:53.33
Alone.

Neon Crocs 1 Miles: 12.01

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

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Sat, Sep 28, 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 - 2019-09-28 11:06:06
Workout Totals: Distance12.000Time1:29:57.40Pace7:29.78
Only 12 total, the back pain was still there. Measured out a flat, or as flat as I could make it course on the trail in the Riverview Park 0.25 miles in length for the quarter mile intervals. Joseph and Jacob did a workout there, 8x0.25, target 76, 0.125 recovery. The recovery on 3 of those was longer because Joseph was struggling. Jacob appeared to be fine. Their average was around 77. Bonnie did every other one. I ran more distances at an easy pace afterwards. Usual Saturday distances for the kids.
Leg 1:Distance2.000Time16:24.40Pace8:12.20
With Matthew, Bonnie, William, Stephen, Joseph, and Jacob.
Leg 2:Distance8.000Time57:37.50Pace7:12.19
Alone.
Leg 3:Distance2.000Time15:55.50Pace7:57.75
With Julia, Jacob, Stephen, and Josh.

Neon Crocs 1 Miles: 12.00

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
60.44	6.87	4.00	4.22	75.53

Neon Crocs 1 Miles: 75.53

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

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