Breaking the Wall

Week starting Oct 04, 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:

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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
77.08	0.00	3.60	2.43	83.11

White Crocs 2 Miles: 83.12

Night Sleep Time: 51.00	Nap Time: 0.00	Total Sleep Time: 51.00

Sun, Oct 04, 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. Watched the General Conference. The talk that I responded to the most was by Elder Nelson. When he told of his struggles with the failed heart surgeries for a moment my eyes were opened and I felt a portion of the pain of a surgeon whose patient just died. That was a very profound experience.

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

Comments(1)

Mon, Oct 05, 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 - 2015-10-05 07:22:39
Workout Totals: Distance12.000Time1:29:05.60Pace7:25.47
Total 12. Kids ran their usual distances. Benjamin did 8 in the AM, and 3.7 back from BYU in the PM.
Leg 1:Distance8.000Time58:35.90Pace7:19.49
With Benjamin.
Leg 2:Distance4.000Time30:29.70Pace7:37.43
With Joseph and Jacob.

White Crocs 2 Miles: 12.00

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

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Tue, Oct 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.72	0.00	0.00	0.93	13.65

Fast Running Friend Workout - 2015-10-06 07:19:42
Workout Totals: Distance13.657Time1:47:24.10Pace7:51.85
AM: 10.6 total, 8 with Benjamin, 2.6 to the bank and back with William on a bike, and Joseph, Jacob, Julia, and Jenny running. P.M. Cross-country race, 1500 meters. Times: Benjamin 4:34 myself 4:59 Joseph 5:50 Jacob 5:59 Jenny 6:07 Julia 6:08 William 6:52 Sarah 7:11 Stephen 8:08 Afterwards Benjamin went on a date to light the Y. He is finally at the point where the younger aged college freshmen are dateable for him. His date was 18.
Leg 1:Distance8.000Time1:03:00.30Pace7:52.54
With Benjamin.
Leg 2:Distance2.600Time21:07.60Pace8:07.54
To the bank and back with the kids.
Leg 3:Distance0.125Time1:21.10Pace10:48.80
With Matthew.
Leg 4:Distance1.000Time8:39.90Pace8:39.90
Warm up before the race.
Leg 5:Distance0.932Time4:59.30Pace5:21.14
Cross-country race.
Split 1:Distance0.932Time4:59.30Pace5:21.14 Cumilative:Distance0.932Time4:59.30Pace5:21.14
My time.
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance0.932Time4:59.30Pace5:21.14

Leg 6:Distance1.000Time8:15.90Pace8:15.90
Cool-down, some of it running with Stephen.

White Crocs 2 Miles: 13.66

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

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Wed, Oct 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	0.00	0.00	12.05

Fast Running Friend Workout - 2015-10-07 07:35:01
Workout Totals: Distance12.050Time1:35:35.70Pace7:55.99
Usual 12. Kids ran their usual distances. Benjamin did 8+3.7.
Leg 1:Distance8.050Time1:04:26.10Pace8:00.26
With Benjamin.
Leg 2:Distance4.000Time31:09.60Pace7:47.40
With Joseph and Jacob.

White Crocs 2 Miles: 12.05

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

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Thu, Oct 08, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.32	0.00	0.00	0.00	12.32

Fast Running Friend Workout - 2015-10-08 08:41:39
Workout Totals: Distance12.325Time1:36:30.50Pace7:49.82
Usual run, except I let Benjamin sleep in, so that resulted in a late start.
Leg 1:Distance4.000Time31:28.40Pace7:52.10
With Benjamin, Joseph and Jacob.
Leg 2:Distance4.200Time33:51.60Pace8:03.71
With Benjamin. A little extra because we found a dog running away from the owner and took a detour to return it.
Leg 3:Distance0.125Time1:16.30Pace10:10.40
With Matthew.
Leg 4:Distance4.000Time29:54.20Pace7:28.55
Alone.

White Crocs 2 Miles: 12.32

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

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Fri, Oct 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.97	0.00	0.00	0.50	12.47

Fast Running Friend Workout - 2015-10-09 07:14:37
Workout Totals: Distance12.471Time1:37:24.60Pace7:48.66
Today was the day of records. We did a mile at the Orem High, originally Joseph and Jacob were not planning on doing anything, but Jacob felt energetic after pacing Julia to 6:33 mile, so he did an 800 and got a small PR (2:43.5). Joseph helped pace. William got 6:51.9 on the track, Stephen 8:21.7 on the little boy course.
Leg 1:Distance8.300Time1:05:10.90Pace7:51.19
With Benjamin.
Leg 2:Distance0.180Time1:48.90Pace10:05.00
William's warm-up.
Leg 3:Distance1.000Time6:51.90Pace6:51.90
William's mile time trial. Splits: 1:39, 1:44, 1:45, 1:41. Julia ran ahead after the first 200, Joseph and Jacob went with her to help. Julia got a PR of 6:33. Joseph and Jacob were a little bit ahead. Jenny and I stayed with William.
Leg 4:Distance0.250Time2:25.80Pace9:43.20
A little jog.
Leg 5:Distance0.496Time2:43.50Pace5:29.64
Jacob's 800 time trial. New PR by 0.2. Splits - 39,43,42,39.
Leg 6:Distance0.120Time1:03.60Pace8:50.00
To the car.
Leg 7:Distance1.000Time8:21.70Pace8:21.70
Stephen's time trial on the little boy course. New mile PR - splits 2:10, 2:14, 2:02, 1:55. Everybody ran with him except Sarah and Benjamin. Matthew and Mary were in the stroller.
Leg 8:Distance1.000Time7:43.80Pace7:43.80
With Jenny, Joseph, and Jacob.
Leg 9:Distance0.125Time1:14.50Pace9:56.00
With Matthew. New 200 meter PR.

White Crocs 2 Miles: 12.47

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

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Sat, Oct 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.02	0.00	3.60	1.00	20.62

Fast Running Friend Workout - 2015-10-10 08:54:52
Workout Totals: Distance20.625Time2:45:15.10Pace8:00.73
A little more than 20 total today. First did a workout with Benjamin which had a dual purpose - to help him recover the fitness after the virus attack and possibly also some loss due to school stress, and to prove it earning the driver's license in case it somehow magically came back by virtue of his youth. So we went to the start of the Provo River half (2012-2014 version). I used the Course Tool to project the splits, and had him run at the half-marathon race pace effort until he either reached the finish or it was apparent that going further is counter productive. Obviously, I would only let him reach the finish if he was on pace for sub-1:10. I ran portions of the workout with him, and drove the van from spot to spot to intercept him and to make sure we would not have to come back for the van as well. Benjamin made it through the first mile on schedule - 4:57, target 5:01, but then fell apart. He said the problem was he could not find the speed. Never felt out of control, just the legs refused to move. He was around 13:32 at 2.5, target 12:49, then 21:42 at 4, target 20:36, 36:05 at 6.5, target 34:15. I still had him run up and down the hill before I stopped him to make sure he got an endurance workout, though, and ran that portion with him. His uphill mile was 6:18, target 5:55, and down 5:32, target somewhere around 5:10-5:15. So we have some work to do to recover his fitness. Afterwards, we jogged 4 more miles (so he got 14), and I ran 10 more alone. Other kids ran their usual distances except William - he had a stomach ache, tried to run, but could not.
Leg 1:Distance1.500Time13:26.00Pace8:57.33
Warm-up.
Leg 2:Distance5.125Time49:09.70Pace9:35.55
Benjamin's tempo run. He was headed for something along the lines of 1:13 high. I stopped him at around 8.7 or so.
Split 1:Distance1.000Time4:57.90Pace4:57.90 Cumilative:Distance1.000Time4:57.90Pace4:57.90
With Benjamin.
Split 2:Distance0.125Time1:07.80Pace9:02.40 Cumilative:Distance1.125Time6:05.70Pace5:25.07
Back to the car.
Split 3:Distance0.000Time13:48.70Pace0:00.00 Cumilative:Distance1.125Time19:54.40Pace17:41.69
Driving.
Split 4:Distance0.400Time2:49.70Pace7:04.25 Cumilative:Distance1.525Time22:44.10Pace14:54.49
Some of it with Benjamin.
Split 5:Distance0.000Time5:10.10Pace0:00.00 Cumilative:Distance1.525Time27:54.20Pace18:17.84
Driving.
Split 6:Distance3.600Time21:15.50Pace5:54.31 Cumilative:Distance5.125Time49:09.70Pace9:35.55
About 0.5 alone uphill, then the rest with Benjamin, some up, some down.

Leg 3:Distance4.000Time34:02.60Pace8:30.65
With Benjamin.
Leg 4:Distance10.000Time1:08:36.80Pace6:51.68
Alone.

White Crocs 2 Miles: 20.62

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
77.08	0.00	3.60	2.43	83.11

White Crocs 2 Miles: 83.12

Night Sleep Time: 51.00	Nap Time: 0.00	Total Sleep Time: 51.00

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