Breaking the Wall

Week starting Oct 08, 2017

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
56.23	3.25	3.50	2.16	65.14

Red Crocs Miles: 65.14

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

Sun, Oct 08, 2017

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

Add Comment

Mon, Oct 09, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.16	10.16

Fast Running Friend Workout - 2017-10-09 08:44:40
Workout Totals: Distance10.164Time1:19:45.70Pace7:50.85
Returned the rental car this morning, ran from there home 2.24 miles, then ran with some of the kids, went to the work meeting, and then ran 5 more with Julia. The uphill kick today was 78.6 - tired from the trip, I think.
Leg 1:Distance2.240Time16:40.00Pace7:26.43
After car return.
Leg 2:Distance0.500Time4:05.40Pace8:10.80
With Matthew, Jacob, William, and Stephen.
Leg 3:Distance1.500Time12:50.60Pace8:33.73
With Stephen, Jacob, and William.
Leg 4:Distance1.000Time7:49.40Pace7:49.40
With Jacob and William.
Leg 5:Distance4.924Time38:20.30Pace7:47.16
With Julia.
Split 1:Distance4.760Time37:01.70Pace7:46.74 Cumilative:Distance4.760Time37:01.70Pace7:46.74
Split 2:Distance0.164Time1:18.60Pace7:59.27 Cumilative:Distance4.924Time38:20.30Pace7:47.16
Kick.
Split 3:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.924Time38:20.30Pace7:47.16

Red Crocs Miles: 10.16

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

Add Comment

Tue, Oct 10, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.90	2.75	0.00	0.50	10.15

Fast Running Friend Workout - 2017-10-10 12:11:57
Workout Totals: Distance10.150Time1:14:51.90Pace7:22.55
Paced Sarah through 0.5 down the canyon in 3:22, then did a 3 mile tempo coast and kick tempo down the canyon with Joseph and Jacob. The coast was slightly faster than 6:00, my kick was 74 (17:39), Joseph ran 86 (17:51), Jacob 87 (17:53). So I do not think 6:00 pace down the canyon is very much of a coast for them if the distance is 3 miles. They were both pretty tired afterwards. We probably need to make it only 2. Headwind was probably a factor as well. I also did the usual uphill kick in 79.6 - legs did not want to move, and was sluggish in the last 3 miles of the run - total of 10.
Leg 1:Distance0.620Time5:09.60Pace8:19.35
With William, Stephen, and Matthew.
Leg 2:Distance0.280Time2:50.50Pace10:08.93
With William, Stephen, and Sarah.
Leg 3:Distance0.500Time3:22.60Pace6:45.20
Same company - Sarah's interval.
Leg 4:Distance1.100Time9:19.00Pace8:28.18
Most with William and Stephen.
Leg 5:Distance3.000Time17:39.70Pace5:53.23
Tempo with Joseph and Jacob.
Split 1:Distance2.750Time16:25.70Pace5:58.44 Cumilative:Distance2.750Time16:25.70Pace5:58.44
Split 2:Distance0.250Time1:14.00Pace4:56.00 Cumilative:Distance3.000Time17:39.70Pace5:53.23

Leg 6:Distance1.650Time13:04.50Pace7:55.45
Cool-down with Joseph and Jacob.
Split 1:Distance1.400Time11:44.90Pace8:23.50 Cumilative:Distance1.400Time11:44.90Pace8:23.50
Split 2:Distance0.250Time1:19.60Pace5:18.40 Cumilative:Distance1.650Time13:04.50Pace7:55.45
Uphill kick.

Leg 7:Distance3.000Time23:26.00Pace7:48.67

Red Crocs Miles: 10.15

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

Add Comment

Wed, Oct 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.74	0.00	0.00	0.25	11.99

Fast Running Friend Workout - 2017-10-11 09:03:31
Workout Totals: Distance11.990Time1:33:18.10Pace7:46.90
Total of about 12 due to an unplanned addition of about 1.5 miles taking Julia to the doctor as she biked - Sarah left us without a car. Ran with the kids as usual. Did the uphill quarter kick in 77.9.
Leg 1:Distance0.500Time4:10.20Pace8:20.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance5.000Time38:55.60Pace7:47.12
With Joseph.
Leg 3:Distance4.760Time37:57.80Pace7:58.53
With Julia.
Split 1:Distance4.760Time37:57.80Pace7:58.53 Cumilative:Distance4.760Time37:57.80Pace7:58.53
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.760Time37:57.80Pace7:58.53

Leg 4:Distance0.250Time1:17.90Pace5:11.60
Uphill kick.
Leg 5:Distance1.480Time10:56.60Pace7:23.65
Trip to the doctor.

Red Crocs Miles: 11.99

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

Add Comment

Thu, Oct 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.24	0.00	1.00	0.25	10.49

Fast Running Friend Workout - 2017-10-12 09:02:33
Workout Totals: Distance10.490Time1:15:44.20Pace7:13.19
Took some of the kids to the track today. Checked Jacob's mile. He did a little better than last week - 5:46.7. He might also have been tired from the 3 mile tempo on Tuesday. So I think he is on the mend. A better test will be next week after a milder tempo on Tuesday. Then I ran 8 more miles. The uphill kick today was better - 77.3
Leg 1:Distance0.230Time1:50.40Pace8:00.00
Matthew started on the mile time trial, but then tripped, and emotionally lost it.
Leg 2:Distance0.750Time6:12.10Pace8:16.13
With Jacob, William, and Stephen.
Leg 3:Distance1.000Time5:46.70Pace5:46.70
Fast mile with Jacob.
Leg 4:Distance0.250Time2:02.50Pace8:10.00
Matthew's attempt 1 at redemption in the 400 - but he was still in a bad mood.
Leg 5:Distance0.250Time1:56.20Pace7:44.80
Matthew's attempt 2 - went better this time.
Leg 6:Distance8.010Time57:56.30Pace7:14.00
Alone.
Split 1:Distance7.760Time56:39.00Pace7:18.02 Cumilative:Distance7.760Time56:39.00Pace7:18.02
Split 2:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance8.010Time57:56.30Pace7:14.00
Uphill kick.

Red Crocs Miles: 10.49

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

Add Comment

Fri, Oct 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.26	0.50	0.00	0.25	10.01

Fast Running Friend Workout - 2017-10-13 09:05:20
Workout Totals: Distance10.010Time1:15:00.20Pace7:29.57
Usual runs for everybody, Jenny is still in college survival mode, though. With Joseph's help ran my fastest uphill quarter kick today since I started doing those - 74.9. What is strange is that I do not feel a huge adrenaline rush when Joseph is racing me - in fact, there seems to be no adrenaline rush at all. It is subtle. I cannot feel it. I just run faster - even if he is behind the whole way. I also cannot recall any fight or flight emotions over the last couple of years or so. Definitely nothing I would say over the last six months. I can get upset, but it feels more intellectual - I just feel bothered by an idea or somebody's behavior in my mind, but do not feel like it drives my heart rate up. At first I thought this was good, a sign of maturity, maybe. But now I am thinking this might actually be bad - a sign of adrenal malfunction.
Leg 1:Distance0.500Time4:00.90Pace8:01.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance0.500Time3:12.50Pace6:25.00
With Jacob and William.
Leg 3:Distance5.010Time38:19.50Pace7:38.98
With Joseph.
Split 1:Distance4.760Time37:00.10Pace7:46.41 Cumilative:Distance4.760Time37:00.10Pace7:46.41
Split 2:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.010Time38:15.00Pace7:38.08
Uphill kick.
Split 3:Distance0.000Time0:04.50Pace0:00.00 Cumilative:Distance5.010Time38:19.50Pace7:38.98
Joseph's time.

Leg 4:Distance4.000Time29:27.30Pace7:21.82
Alone.

Red Crocs Miles: 10.01

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

Add Comment

Sat, Oct 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.09	0.00	2.50	0.75	12.34

Fast Running Friend Workout - 2017-10-14 08:45:46
Workout Totals: Distance12.340Time1:34:31.00Pace7:39.56
Did a total of about 12. Usual runs for the kids, more or less. Jenny is still on reduced mileage to deal with college. Paced Samantha to a mile PR of 9:05 - improvement by over 40 seconds, I think. Did a cruise and kick 3 mile tempo. Joseph and Jacob ran the first mile with me in 5:38. We had some headwind there, but I think it picked up in the second mile, which I did in 5:44, and then another 0.5 at the same pace. Then I kicked, at first I was barely moving, but then in the last 300 the headwind subsided and I was able to run the last quarter in 78 which gave me 2:40 for the last 0.5. Then I met Joseph and Jacob. We jogged some and then did 0.25 uphill. I got 76.7, Joseph 77.2, Jacob 83.
Leg 1:Distance0.500Time4:17.90Pace8:35.80
With Matthew, William, and Stephen.
Leg 2:Distance1.000Time9:05.20Pace9:05.20
With Jenny, William, and Samantha.
Leg 3:Distance2.600Time21:03.80Pace8:06.08
With Jenny, William, and Stephen.
Leg 4:Distance2.040Time17:18.00Pace8:28.82
With Jenny.
Leg 5:Distance0.500Time4:14.10Pace8:28.20
Warm-up with Joseph and Jacob.
Leg 6:Distance3.000Time16:55.50Pace5:38.50
Cruise and kick tempo down the canyon. Joseph and Jacob were with me through the first mile.
Split 1:Distance2.500Time14:14.90Pace5:41.96 Cumilative:Distance2.500Time14:14.90Pace5:41.96
Cruise.
Split 2:Distance0.500Time2:40.60Pace5:21.20 Cumilative:Distance3.000Time16:55.50Pace5:38.50
Kick.

Leg 7:Distance2.700Time21:36.50Pace8:00.19
Most of this was with Joseph and Jacob. Did an uphill 0.25.
Split 1:Distance2.000Time16:11.50Pace8:05.75 Cumilative:Distance2.000Time16:11.50Pace8:05.75
Split 2:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance2.250Time17:28.20Pace7:45.87
Uphill kick.
Split 3:Distance0.450Time4:08.30Pace9:11.78 Cumilative:Distance2.700Time21:36.50Pace8:00.19

Red Crocs Miles: 12.34

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

Add Comment

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.23	3.25	3.50	2.16	65.14

Red Crocs Miles: 65.14

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

Debt Reduction Calculator

Featured Announcements

Most Recent Entries:

New Kids on the Blog
(need a welcome):

Lone Faithfuls
(need a comment):