Breaking the Wall

Week starting Oct 07, 2018

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:	40.31	Year:	3073.12
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
65.58	1.25	11.74	1.05	79.62

Navy Crocs Miles: 79.61

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

Sun, Oct 07, 2018

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: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Oct 08, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	2.00	0.00	12.04

Fast Running Friend Workout - 2018-10-08 08:40:59
Workout Totals: Distance12.040Time1:29:48.50Pace7:27.55
12 total, usual runs for the kids, did a 2 mile tempo down the canyon.
Leg 1:Distance8.040Time57:58.30Pace7:12.62
Part, with Jenny, part alone.
Split 1:Distance4.020Time32:03.30Pace7:58.43 Cumilative:Distance4.020Time32:03.30Pace7:58.43
Split 2:Distance2.000Time11:32.10Pace5:46.05 Cumilative:Distance6.020Time43:35.40Pace7:14.45
Tempo down the canyon.
Split 3:Distance2.020Time14:22.90Pace7:07.18 Cumilative:Distance8.040Time57:58.30Pace7:12.62

Leg 2:Distance1.000Time7:54.80Pace7:54.80
With Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, William, Bonnie, and Jenny.

Navy Crocs Miles: 12.04

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

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Tue, Oct 09, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.37	0.25	2.74	1.05	12.41

Fast Running Friend Workout - 2018-10-09 09:05:55
Workout Totals: Distance12.404Time1:35:33.90Pace7:42.26
Track workout today with the kids. Jacob ran a 200 PR - 29.9. I got 30.8 racing him. It might have been 30.6, but for some reason it is showing as 30.8 now. William did a mile in 5:54.8. Then Julie Esplin and Melody Jensen came, and we did some of our workout with them. First Julie joined us for Stephen and Julia's 4x400. Then Jacob and I paced Melody for 4 400s, and then when they got faster, I paced her alone. She was able to run 71.6 in the last one.
Leg 1:Distance1.000Time7:32.50Pace7:32.50
With Matthew.
Leg 2:Distance0.871Time8:30.80Pace9:46.45
Strides with Jacob.
Split 1:Distance0.062Time0:35.60Pace9:34.19 Cumilative:Distance0.062Time0:35.60Pace9:34.19
Split 2:Distance0.062Time0:18.50Pace4:58.39 Cumilative:Distance0.124Time0:54.10Pace7:16.29
Split 3:Distance0.062Time0:46.00Pace12:21.94 Cumilative:Distance0.186Time1:40.10Pace8:58.17
Split 4:Distance0.062Time0:17.20Pace4:37.42 Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.186Time2:18.50Pace12:24.62 Cumilative:Distance0.434Time4:15.80Pace9:49.40
Split 6:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.496Time4:32.10Pace9:08.59
Split 7:Distance0.375Time3:58.70Pace10:36.53 Cumilative:Distance0.871Time8:30.80Pace9:46.45

Leg 3:Distance0.124Time0:30.80Pace4:08.39
200 time trial racing Jacob. He got 29.9.
Leg 4:Distance0.500Time4:49.20Pace9:38.40
Recovery jog.
Leg 5:Distance1.000Time5:54.80Pace5:54.80
William's mile time trial.
Leg 6:Distance1.367Time11:23.90Pace8:20.29
Stephen's 4x400 with 200 recovery. We had Julia, Jacob, and Julie Esplin with us for this part.
Split 1:Distance0.248Time1:30.10Pace6:03.31 Cumilative:Distance0.248Time1:30.10Pace6:03.31
Split 2:Distance0.125Time1:47.00Pace14:16.00 Cumilative:Distance0.373Time3:17.10Pace8:48.42
Split 3:Distance0.248Time1:30.90Pace6:06.53 Cumilative:Distance0.621Time4:48.00Pace7:43.77
Split 4:Distance0.125Time1:40.60Pace13:24.80 Cumilative:Distance0.746Time6:28.60Pace8:40.91
Split 5:Distance0.248Time1:30.80Pace6:06.13 Cumilative:Distance0.994Time7:59.40Pace8:02.29
Split 6:Distance0.125Time1:52.30Pace14:58.40 Cumilative:Distance1.119Time9:51.70Pace8:48.78
Split 7:Distance0.248Time1:32.20Pace6:11.77 Cumilative:Distance1.367Time11:23.90Pace8:20.29

Leg 7:Distance0.248Time1:23.30Pace5:35.89
With Jacob and Melody Jensen.
Leg 8:Distance0.248Time1:23.20Pace5:35.48
With Jacob and Melody Jensen.
Leg 9:Distance0.248Time1:22.90Pace5:34.27
With Jacob and Melody Jensen.
Leg 10:Distance0.248Time1:21.50Pace5:28.63
With Jacob and Melody Jensen.
Leg 11:Distance1.488Time11:35.20Pace7:47.20
3x400 pacing Melody.
Split 1:Distance0.248Time2:14.40Pace9:01.94 Cumilative:Distance0.248Time2:14.40Pace9:01.94
Split 2:Distance0.248Time1:17.40Pace5:12.10 Cumilative:Distance0.496Time3:31.80Pace7:07.02
Split 3:Distance0.248Time2:47.80Pace11:16.61 Cumilative:Distance0.744Time6:19.60Pace8:30.22
Split 4:Distance0.248Time1:17.00Pace5:10.48 Cumilative:Distance0.992Time7:36.60Pace7:40.28
Split 5:Distance0.248Time2:47.00Pace11:13.39 Cumilative:Distance1.240Time10:23.60Pace8:22.90
Split 6:Distance0.248Time1:11.60Pace4:48.71 Cumilative:Distance1.488Time11:35.20Pace7:47.20

Leg 12:Distance0.062Time0:45.40Pace12:12.26
With Bella.
Leg 13:Distance1.000Time7:27.60Pace7:27.60
I think this was with Jenny.
Leg 14:Distance4.000Time31:32.80Pace7:53.20
With Joseph and Jenny.

Navy Crocs Miles: 12.40

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

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Wed, Oct 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.10	1.00	2.00	0.00	12.10

Fast Running Friend Workout - 2018-10-10 09:16:06
Workout Totals: Distance12.100Time1:32:33.00Pace7:38.93
Ran with Jenny for a good portion of my run today. Total of 12 (9+3). Did Jenny's mile pickup in 6:18, and 2 miles on my own in 11:47 (both down the canyon). Other kids ran on their own - usual distances.
Leg 1:Distance9.100Time1:09:14.00Pace7:36.48
Part with Jenny, part alone.
Split 1:Distance3.270Time27:13.80Pace8:19.63 Cumilative:Distance3.270Time27:13.80Pace8:19.63
Split 2:Distance1.000Time6:18.20Pace6:18.20 Cumilative:Distance4.270Time33:32.00Pace7:51.19
Split 3:Distance1.300Time11:59.20Pace9:13.23 Cumilative:Distance5.570Time45:31.20Pace8:10.34
Split 4:Distance2.000Time11:47.90Pace5:53.95 Cumilative:Distance7.570Time57:19.10Pace7:34.31
Split 5:Distance1.530Time11:54.90Pace7:47.25 Cumilative:Distance9.100Time1:09:14.00Pace7:36.48

Leg 2:Distance3.000Time23:19.00Pace7:46.33
With Jenny.

Navy Crocs Miles: 12.10

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

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Thu, Oct 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.07	0.00	2.00	0.00	15.07

Fast Running Friend Workout - 2018-10-11 09:17:52
Workout Totals: Distance15.070Time1:54:08.00Pace7:34.41
Ran with Matthew and a few other kids in the morning, then some with Julia, but mostly alone, did a 2 mile tempo down the canyon in 11:30. Ran 6 more in the evening with Jenny. Usual distances for the kids.
Leg 1:Distance1.000Time7:45.60Pace7:45.60
With Matthew and a few other kids, do not exactly remember who.
Leg 2:Distance8.070Time57:22.80Pace7:06.62
Part with Julia, I think, part alone.
Split 1:Distance4.050Time31:16.10Pace7:43.23 Cumilative:Distance4.050Time31:16.10Pace7:43.23
Split 2:Distance2.000Time11:30.80Pace5:45.40 Cumilative:Distance6.050Time42:46.90Pace7:04.28
Split 3:Distance2.020Time14:35.90Pace7:13.61 Cumilative:Distance8.070Time57:22.80Pace7:06.62

Leg 3:Distance6.000Time48:59.60Pace8:09.93
With Jenny.

Navy Crocs Miles: 15.07

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

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Fri, Oct 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Not sure what I did exactly, likely 12 miles total easy.

Navy Crocs Miles: 12.00

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

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Sat, Oct 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.00	0.00	3.00	0.00	16.00

Fast Running Friend Workout - 2018-10-13 08:44:35
Workout Totals: Distance16.000Time1:58:39.30Pace7:24.96
Total of 16. Did 3 miles down the canyon in 17:26. Usual distances for the kids.
Leg 1:Distance1.000Time7:59.10Pace7:59.10
With Matthew, William, and Bonnie.
Leg 2:Distance2.000Time15:37.00Pace7:48.50
With Stephen, William, Bonnie, and Jenny.
Leg 3:Distance13.000Time1:35:03.20Pace7:18.71
Part with the kids, the rest alone.
Split 1:Distance5.730Time46:08.50Pace8:03.16 Cumilative:Distance5.730Time46:08.50Pace8:03.16
Split 2:Distance3.000Time17:26.80Pace5:48.93 Cumilative:Distance8.730Time1:03:35.30Pace7:17.03
Split 3:Distance4.270Time31:27.90Pace7:22.13 Cumilative:Distance13.000Time1:35:03.20Pace7:18.71

Navy Crocs Miles: 16.00

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
65.58	1.25	11.74	1.05	79.62

Navy Crocs Miles: 79.61

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

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