Breaking the Wall

Week starting Oct 16, 2016

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:	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
60.37	0.00	6.00	3.36	69.73

Khaki Crocs 1 Miles: 64.82	Saucony Type A Miles: 4.90

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

Sun, Oct 16, 2016

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, Oct 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2016-10-17 07:41:06
Workout Totals: Distance10.500Time1:16:44.80Pace7:18.55
Ran 10 alone in the morning as I had to take Benjamin to his pre-mission physical. Benjamin ran his usual 10 later in the afternoon. We decided that he should run later because of the weather forecast that predicted rain in the morning but clear skies in the afternoon. Benjamin is sensitive to the rain, catches colds easily, so we try to avoid rain exposure when possible. Matthew got a half-mile record today (holding the hand) - 4:04.1, splits 2:01,2:03. Otherwise usual distances for everybody.
Leg 1:Distance10.000Time1:12:40.70Pace7:16.07
Alone
Leg 2:Distance0.500Time4:04.10Pace8:08.20
With Matthew.

Khaki Crocs 1 Miles: 10.50

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

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Tue, Oct 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.08	0.00	0.00	1.86	12.94

Fast Running Friend Workout - 2016-10-18 08:18:25
Workout Totals: Distance12.944Time1:35:52.20Pace7:24.39
Mornings runs + cross-country race in the evening. The distance was 3 K, same course. Times: Benjamin 9:53 me 10:30 Joseph 11:20 Jacob 11:37 Jenny 12:31 Julia 12:51 William 13:52 Stephen 16:53 In the warm-up I ran the course in 13:02 hoping to find some marks, but did not find any.
Leg 1:Distance2.040Time16:25.00Pace8:02.84
With Benjamin and Grant.
Leg 2:Distance6.000Time45:15.50Pace7:32.58
With Benjamin.
Leg 3:Distance2.300Time16:13.90Pace7:03.43
Warm-up.
Leg 4:Distance2.484Time16:53.60Pace6:48.05
Race.
Split 1:Distance1.860Time10:30.70Pace5:39.09 Cumilative:Distance1.860Time10:30.70Pace5:39.09
My time.
Split 2:Distance0.000Time0:49.80Pace0:00.00 Cumilative:Distance1.860Time11:20.50Pace6:05.86
Joseph
Split 3:Distance0.000Time0:17.60Pace0:00.00 Cumilative:Distance1.860Time11:38.10Pace6:15.32
Jacob
Split 4:Distance0.113Time0:54.10Pace7:58.76 Cumilative:Distance1.973Time12:32.20Pace6:21.25
Jenny
Split 5:Distance0.041Time0:19.60Pace7:58.05 Cumilative:Distance2.014Time12:51.80Pace6:23.22
Julia
Split 6:Distance0.120Time1:01.00Pace8:28.33 Cumilative:Distance2.134Time13:52.80Pace6:30.25
William
Split 7:Distance0.350Time3:00.80Pace8:36.57 Cumilative:Distance2.484Time16:53.60Pace6:48.05
Stephen

Leg 5:Distance0.120Time1:04.20Pace8:55.00
To the car.

Saucony Type A Miles: 4.90	Khaki Crocs 1 Miles: 8.04

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

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Wed, Oct 19, 2016

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

Fast Running Friend Workout - 2016-10-19 08:53:45
Workout Totals: Distance10.000Time1:19:13.70Pace7:55.37
Usual day. Benjamin ran only 6 today as he felt some hints that he might be getting a cold, other kids ran their usual distances.
Leg 1:Distance4.000Time33:04.80Pace8:16.20
With Joseph
Leg 2:Distance0.500Time4:27.00Pace8:54.00
With Jenny and Matthew
Leg 3:Distance4.000Time30:29.60Pace7:37.40
With Jacob
Leg 4:Distance1.500Time11:12.30Pace7:28.20
Alone

Khaki Crocs 1 Miles: 10.00

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

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Thu, Oct 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.30	0.00	0.00	0.00	10.30

Fast Running Friend Workout - 2016-10-20 08:25:11
Workout Totals: Distance10.300Time1:21:53.40Pace7:57.03
Did a 3000 time trial with Jenny on the track. She was not 100% today, had some stomach cramps and nausea, but in spite of that she was able to get a small PR of 12:16.3 - splits by K - 3:56, 4:10, 4:10. The stomach cramp in the last lap hit her hard, and she could just barely maintain pace instead of kicking - so that alone probably cost her 5 seconds. Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:48.10Pace8:12.74
Warm-up with Jenny
Leg 2:Distance1.860Time12:16.30Pace6:35.86
Jenny's time trial.
Leg 3:Distance0.950Time8:49.90Pace9:17.79
Back to the house - with Jenny.
Leg 4:Distance2.040Time18:22.40Pace9:00.39
With Jenny and Stephen
Leg 5:Distance0.500Time4:33.40Pace9:06.80
With Matthew
Leg 6:Distance1.500Time11:26.00Pace7:37.33
With Joseph and Jacob
Leg 7:Distance2.500Time18:37.30Pace7:26.92
With Jacob

Khaki Crocs 1 Miles: 10.30

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

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Fri, Oct 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	3.00	1.00	10.00

Fast Running Friend Workout - 2016-10-21 07:41:06
Workout Totals: Distance10.000Time1:11:24.90Pace7:08.49
Did a workout with Benjamin. 4 miles down the canyon. His target was to run the first mile in 5:10, then speed up to 5:00. My target was to run the first mile with him, then survive to the finish. My workout went better than I expected. I was able to make it through the first mile in 5:09, then I ran 5:38, 5:36, 5:30 - 21:52 for the whole thing. Wow, sleep and taking it easy on the easy runs makes quite a difference! Benjamin had an interesting run - 5:08,5:12,5:12,4:55 - 20:27. After the first mile he just could not shift gears, and he could not do it after the second either, but was able to kick into gear in the last mile. He told me he thought running the marathon created a fear of 5:00 pace for him, so he just settles into what feels sustainable for a long time and has a hard time breaking out. We will try to attack that. Younger kids ran their usual distances.
Leg 1:Distance1.900Time15:45.50Pace8:17.63
Warm-up.
Leg 2:Distance4.000Time21:52.10Pace5:28.02
Tempo run.
Split 1:Distance1.000Time5:09.10Pace5:09.10 Cumilative:Distance1.000Time5:09.10Pace5:09.10
Split 2:Distance3.000Time16:43.00Pace5:34.33 Cumilative:Distance4.000Time21:52.10Pace5:28.02

Leg 3:Distance4.100Time33:47.30Pace8:14.46
Cool-down.

Khaki Crocs 1 Miles: 10.00

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

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Sat, Oct 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.49	0.00	3.00	0.50	15.99

Fast Running Friend Workout - 2016-10-22 08:44:30
Workout Totals: Distance15.987Time1:50:57.50Pace6:56.43
Today was the day of time trials on the track. Jacob finally cracked 5:40 in the mile. His time was 5:38.6 - 81,86,86,83 - the balance going towards the tax. This time he was able to handle a fast opening quarter so my pacing mistake did not cost him the record. William was having issues with his legs so I stopped him after 600. Joseph ran a small PR of 2:36.3 in the 800, splits 37,40,39,40. Stephen ran what technically was a small PR of 3:45.9 (800), but it was really an underpeformance as his first and last 400 in the mile produced 3:39. Matthew set a small record in the 400 without holding the hand - 2:19.0. Then I ran 13 alone (except for the first mile), with a 2 mile tempo down the canyon in 11:26 in the middle. Benjamin went to a programming competition in the morning and ran 12.5 in the afternoon with his friend David. Usual Saturday distances for everybody except William - I am putting him on 2 miles a day schedule to let his legs recover.
Leg 1:Distance0.248Time2:24.30Pace9:41.85
With Matthew, and the crew.
Leg 2:Distance1.000Time5:38.60Pace5:38.60
Jacob's mile time trial.
Leg 3:Distance0.375Time2:29.30Pace6:38.13
William's failed mile time trial.
Leg 4:Distance0.496Time2:36.30Pace5:15.12
Joseph's time trial.
Leg 5:Distance0.496Time3:45.90Pace7:35.44
Stephen's time trial.
Leg 6:Distance0.248Time2:19.00Pace9:20.48
With Matthew - new record for not holding the hand.
Leg 7:Distance0.124Time0:47.70Pace6:24.68
With Stephen.
Leg 8:Distance13.000Time1:30:56.40Pace6:59.72
Alone.
Split 1:Distance8.720Time1:03:38.60Pace7:17.91 Cumilative:Distance8.720Time1:03:38.60Pace7:17.91
Split 2:Distance2.000Time11:26.70Pace5:43.35 Cumilative:Distance10.720Time1:15:05.30Pace7:00.27
Tempo down the canyon, splits 5:45,5:41.
Split 3:Distance2.280Time15:51.10Pace6:57.15 Cumilative:Distance13.000Time1:30:56.40Pace6:59.72

Khaki Crocs 1 Miles: 15.98

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
60.37	0.00	6.00	3.36	69.73

Khaki Crocs 1 Miles: 64.82	Saucony Type A Miles: 4.90

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

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