Breaking the Wall

Week starting Oct 05, 2014

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
74.69	1.24	2.51	0.12	78.56

Black Crocs Miles: 78.56

Night Sleep Time: 50.00	Nap Time: 0.00	Total Sleep Time: 50.00

Sun, Oct 05, 2014

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. General Conference.

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

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Mon, Oct 06, 2014

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 - 2014-10-06 06:57:05
Workout Totals: Distance12.000Time1:36:16.10Pace8:01.34
Total of 12. Usual distances for the kids. Later today Benjamin managed to jump on a metal hook in the garage while trying to get ready for the day too fast. He hurt his foot pretty bad and hopped on one leg for the rest of the day.
Leg 1:Distance9.000Time1:11:28.80Pace7:56.53
With Benjamin.
Leg 2:Distance3.000Time24:47.30Pace8:15.77
With Joseph and Jacob.

Black Crocs Miles: 12.00

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

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Tue, Oct 07, 2014

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 - 2014-10-07 08:28:26
Workout Totals: Distance12.000Time1:27:50.50Pace7:19.21
12 miles alone. Joseph, Jacob, Julia, and Jenny ran 1 mile in preparation for the cross-country race. Benjamin could not run because of his foot, but he at least was able to limp on it today and even run a few steps while on campus. At the cross country race the distance was 1.5 K. Joseph, Jacob, Jenny, Julia, and William ran. I signed up Stephen as well, but he had just barely woken up from a nap and refused to start. Joseph took second in his division with 5:37 getting outkicked by his archrival James Harrison on the home stretch. Julia won her division with 5:57, Jacob won his with 6:06, Jenny was 4th with 6:19 - this is a positive sign for her indicating she might be recovering from anemia. William took second in his division losing to Logan Rohatinsky. Things got muddled up in that race and somehow I missed William's finish. But his time was around 7:30. I am suspecting the course was a little short.
Leg 1:Distance12.000Time1:27:50.50Pace7:19.21
Alone.

Black Crocs Miles: 12.00

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

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Wed, Oct 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.53	0.00	0.51	0.00	12.04

Fast Running Friend Workout - 2014-10-08 06:57:16
Workout Totals: Distance12.040Time1:32:38.80Pace7:41.69
12 total. Benjamin was able to limp through 1, everybody else ran their usual distances.
Leg 1:Distance2.040Time16:00.60Pace7:50.88
Alone.
Leg 2:Distance3.000Time24:45.90Pace8:15.30
With Joseph and Jacob.
Leg 3:Distance1.000Time8:26.60Pace8:26.60
With Benjamin. His first run since the hook accident.
Leg 4:Distance1.000Time8:44.30Pace8:44.30
With William.
Leg 5:Distance5.000Time34:41.40Pace6:56.28
Alone.
Split 1:Distance4.490Time31:41.50Pace7:03.50 Cumilative:Distance4.490Time31:41.50Pace7:03.50
Split 2:Distance0.510Time2:59.90Pace5:52.75 Cumilative:Distance5.000Time34:41.40Pace6:56.28
A pickup uphill to make sure I beat the 7:00 guy for the 5 miles.

Black Crocs Miles: 12.04

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

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Thu, Oct 09, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.97	1.24	0.00	0.12	12.33

Fast Running Friend Workout - 2014-10-09 08:28:09
Workout Totals: Distance12.330Time1:32:57.30Pace7:32.34
Did a time trial with Joseph, Jacob, and William on the track. Joseph ran 2000 in 7:57.4, Jacob 1 mile en route with Joseph in 6:22.3, William was having an attitude, and ran a quarter in 1:47, then 800 in 3:43, and then another 800 in 3:43. So he ended up with an interval workout of sorts instead of a time trial. I ran with Jenny later, and she did 2x100, first in 17.1, second in 17.9. The purpose of it was to help her have the confidence that she has sufficient leg power, and just needs to rebuild her iron to start performing in longer races. Benjamin was able to run 2 miles on his foot, but it was painful, took heroic effort. I ended up with 12.
Leg 1:Distance0.180Time1:49.30Pace10:07.22
Warm-up.
Leg 2:Distance0.300Time2:10.00Pace7:13.33
William's botched mile time trial. First 400 was 1:47 then he said he did not want to do it.
Leg 3:Distance0.498Time3:43.10Pace7:27.99
William's attempt at redemption. First 100 was 23, then 26, 28, 28 and after that it was no good. 1:45 for the first lap, then he lost it mentally.
Leg 4:Distance1.240Time7:57.40Pace6:25.00
Joseph and Jacob ran together for the first mile. The splits were 94,95,97 - Jacob was struggling on this one, I decided to hold back the pace figuring we would kick and make up, 94 Jacob's kick lap - Joseph grunted and whined but stayed with him not wanting to be beat by his little brother even though they were running different distances, then Joseph managed the last lap in 97 and repeated my time from when I was 11 years old at the age of 9.
Split 1:Distance1.000Time6:22.30Pace6:22.30 Cumilative:Distance1.000Time6:22.30Pace6:22.30
Split 2:Distance0.240Time1:35.10Pace6:36.25 Cumilative:Distance1.240Time7:57.40Pace6:25.00

Leg 5:Distance0.498Time3:43.40Pace7:28.59
William's attempt at redemption - try 2. He started slower - 1:49, but he was tired, so he was not able to improve. Eventually he will learn the lesson that you have best chances of success in your first try, and especially if you what your Dad tells you. He has plenty of time - he is only 5. But such lessons need to start early - especially for someone with William's personality.
Leg 6:Distance0.350Time3:20.60Pace9:33.14
Extra distance on the track.
Leg 7:Distance0.520Time4:35.20Pace8:49.23
More distance.
Leg 8:Distance0.062Time0:17.10Pace4:35.81
Jenny's first 100.
Leg 9:Distance0.062Time0:17.90Pace4:48.71
Jenny's second 100. This could be a pretty good iron estimation test. When it is normal, the second 100 is as fast or faster than the first.
Leg 10:Distance0.120Time1:08.40Pace9:30.00
Cool-down with Jenny.
Leg 11:Distance1.000Time7:29.60Pace7:29.60
Alone.
Leg 12:Distance0.500Time4:55.70Pace9:51.40
With Jenny and Stephen.
Leg 13:Distance7.000Time51:29.60Pace7:21.37
Alone.

Black Crocs Miles: 12.33

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

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Fri, Oct 10, 2014

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 - 2014-10-10 06:56:32
Workout Totals: Distance12.000Time1:36:42.40Pace8:03.53
Total of 12. Benjamin was able to run 4 today and his foot felt much better. Everybody else ran their usual distances.
Leg 1:Distance3.000Time22:28.20Pace7:29.40
Alone.
Leg 2:Distance3.000Time25:03.00Pace8:21.00
With Joseph and Jacob.
Leg 3:Distance1.000Time6:52.20Pace6:52.20
Alone.
Leg 4:Distance4.000Time33:31.70Pace8:22.93
With Benjamin.
Leg 5:Distance1.000Time8:47.30Pace8:47.30
With William.

Black Crocs Miles: 12.00

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

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Sat, Oct 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.19	0.00	2.00	0.00	18.19

Fast Running Friend Workout - 2014-10-11 08:12:11
Workout Totals: Distance18.190Time2:18:12.40Pace7:35.88

Leg 1:Distance1.100Time9:20.40Pace8:29.45
Warm-up.
Leg 2:Distance0.498Time2:53.70Pace5:48.80
Benjamin and David paced Joseph, while I paced Jacob in the 800 time trial. Joseph's splits: 42, 43, 44, 42 - 2:51.2. He probably lost a second because his Croc fell off with 150 to go - he needs new Crocs. But he still got a PR - with the help of Jacob breathing down his neck and biting at his heels. Jacob's splits: 42, 44, 45, 42. New PR by 3 seconds, and a new family record for the 8 and under age division.
Leg 3:Distance0.250Time2:24.30Pace9:37.20
A little jog.
Leg 4:Distance0.062Time0:18.30Pace4:55.16
Joseph was mad that he did not break 2:50, and wanted to release his anger in a 100 meter sprint.
Leg 5:Distance1.280Time10:59.20Pace8:35.00
Back to the house.
Leg 6:Distance6.000Time45:41.30Pace7:36.88
With Benjamin and David. At first Benjamin was worried about his foot and we were moving just barely sub-9:00, but then BYU Cross Country Women's team appeared behind us, and he did not want to get chicked, so he picked up the pace. He kept acting surprised that they were still following us, and I kept telling him that the slower ones of those girls could run 17 minute 5 K and 7:00 pace was quite comfortable for them. I also suggested that if he were a little older I would recommend a different pacing strategy - slow down, wait for them to catch up, then see if any of them were interested in going on a date. I like to tease him about that because he is 15. But it was good for his foot confidence, I think - only yesterday he finally ran a mile under 8:00 for the first time since the foot accident.
Leg 7:Distance9.000Time1:06:35.20Pace7:23.91
Finished the rest of the run. Did a 2 mile tempo down the canyon.
Split 1:Distance4.700Time37:21.70Pace7:56.96 Cumilative:Distance4.700Time37:21.70Pace7:56.96
To the magic spot in the canyon.
Split 2:Distance2.000Time11:05.40Pace5:32.70 Cumilative:Distance6.700Time48:27.10Pace7:13.90
Felt out of energy at the start. Opened with 5:39, hoping to just keep it, but then found another gear and ran 5:26 for the last mile.
Split 3:Distance2.300Time18:08.10Pace7:53.09 Cumilative:Distance9.000Time1:06:35.20Pace7:23.91
To the house.

Black Crocs Miles: 18.19

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
74.69	1.24	2.51	0.12	78.56

Black Crocs Miles: 78.56

Night Sleep Time: 50.00	Nap Time: 0.00	Total Sleep Time: 50.00

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