Breaking the Wall

Week starting Oct 15, 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:

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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
49.62	0.00	8.25	3.50	61.37

Red Crocs Miles: 61.36

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

Sun, Oct 15, 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

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Mon, Oct 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.84	0.00	1.50	0.75	10.09

Fast Running Friend Workout - 2017-10-16 08:25:03
Workout Totals: Distance10.090Time1:12:00.40Pace7:08.19
Usual runs for the kids except for Jenny. I ran 2 with William, Jacob, and Stephen, and then 8 more with William riding his bike alongside. I did a cruise-and-kick 2 mile tempo down the canyon in 11:01.6 with the slightly slower than 5:30 for the first 2.5, and then 5:20 pace for the last 0.5. The uphill quarter kick at the end was 79.0, and that was racing William on a bike - not sure how much this helped, though. Felt strong but not fast.
Leg 1:Distance2.040Time17:02.00Pace8:20.98
With William, Jacob, and Stephen.
Leg 2:Distance4.020Time28:58.60Pace7:12.49
With William on a bike.
Leg 3:Distance2.000Time11:01.60Pace5:30.80
Cruise-and-kick tempo.
Split 1:Distance1.500Time8:21.10Pace5:34.07 Cumilative:Distance1.500Time8:21.10Pace5:34.07
Split 2:Distance0.500Time2:40.50Pace5:21.00 Cumilative:Distance2.000Time11:01.60Pace5:30.80

Leg 4:Distance2.030Time14:58.20Pace7:22.46
Back home.
Split 1:Distance1.780Time13:39.20Pace7:40.22 Cumilative:Distance1.780Time13:39.20Pace7:40.22
Split 2:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.030Time14:58.20Pace7:22.46
Uphill quarter kick.

Red Crocs Miles: 10.09

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

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Tue, Oct 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.77	0.00	1.75	0.50	9.02

Fast Running Friend Workout - 2017-10-17 12:02:53
Workout Totals: Distance9.020Time1:12:39.30Pace8:03.29
Paced Sarah to 7:01 mile down the canyon. Then did cruise and kick 3 mile tempo. Joseph and Jacob did the first 2 miles. The cruise part was the first 1.75 at about 5:54 average, then 6:46 for the last 1.25. Joseph ran 80 with me for the first quarter of my kick, Jacob was a bit behind with 83. So 17:06 for 3 for me, Joseph got 11:40 for 2, Jacob 11:43. Usual distances for everybody today more or less, Jenny did 4, I think.
Leg 1:Distance0.500Time4:13.20Pace8:26.40
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:37.70Pace10:22.00
With Sarah, William, and Stephen - warm-up.
Leg 3:Distance1.000Time7:01.60Pace7:01.60
Sarah's fast mile down the canyon with William and Stephen. She made them work.
Leg 4:Distance0.800Time6:45.30Pace8:26.62
Back with the crew to meet Joseph and Jacob.
Leg 5:Distance0.350Time3:09.60Pace9:01.71
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time17:06.20Pace8:33.10
Cruise and kick tempo. First 2 with Joseph and Jacob.
Split 1:Distance1.750Time10:20.20Pace5:54.40 Cumilative:Distance1.750Time10:20.20Pace5:54.40
Cruise
Split 2:Distance0.250Time6:46.00Pace27:04.00 Cumilative:Distance2.000Time17:06.20Pace8:33.10
Kick

Leg 7:Distance3.020Time23:27.30Pace7:45.99
Cool-down mostly with Joseph and Jacob + uphill quarter kick.
Split 1:Distance2.770Time22:07.90Pace7:59.39 Cumilative:Distance2.770Time22:07.90Pace7:59.39
Split 2:Distance0.250Time1:19.40Pace5:17.60 Cumilative:Distance3.020Time23:27.30Pace7:45.99
Kick

Leg 8:Distance1.000Time7:18.40Pace7:18.40
More distance alone.

Red Crocs Miles: 9.02

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

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Wed, Oct 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.79	0.00	1.50	0.75	10.04

Fast Running Friend Workout - 2017-10-18 09:32:08
Workout Totals: Distance10.040Time1:12:10.60Pace7:11.33
Ran with the little kids, total of 2, then 8 more with a cruise and kick 2 mile tempo down the canyon. The kick got messed up - as I made the effort to speed up it caused some digestive system disturbance resulting in a need for VPB after about 300 meters. Total time was 11:00 with 2:37.6 for the last 0.5. The uphill kick was 77.3.
Leg 1:Distance0.500Time4:01.90Pace8:03.80
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:52.40Pace7:54.93
Same crew minus Matthew.
Leg 3:Distance4.020Time30:24.50Pace7:33.86
Up the canyon.
Leg 4:Distance2.000Time11:00.00Pace5:30.00
Cruise and kick tempo.
Split 1:Distance1.500Time8:22.40Pace5:34.93 Cumilative:Distance1.500Time8:22.40Pace5:34.93
Split 2:Distance0.500Time2:37.60Pace5:15.20 Cumilative:Distance2.000Time11:00.00Pace5:30.00

Leg 5:Distance1.770Time13:34.50Pace7:40.17
On the way home.
Leg 6:Distance0.250Time1:17.30Pace5:09.20
Final uphill kick.

Red Crocs Miles: 10.04

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

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Thu, Oct 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.49	0.00	1.00	0.50	9.99

Fast Running Friend Workout - 2017-10-19 09:12:37
Workout Totals: Distance9.990Time1:17:49.50Pace7:47.42
Track day for some of the kids. Jacob ran 5:45.0 mile. A bit better, but still in the hole. Slowly climbing out, though. Matthew ran a PR of 8:06.0. Splits 1:52, 2:02, 2:03, and 2:06. He had 6:00 with a lap to go, and was on track to break 8:00, but he doubted himself for 100 meters running it in 35, and then it was too late. But he still got a PR. I ran with Joseph and some more after that. Did two uphill quarter sprints. First was 77.8, and I was not happy with it, so I decided to try again. I focused on breathing as hard as I could, and that cue got me to move the legs, arms, and lift the knee altogether, and gave me a faster time - 77.0.
Leg 1:Distance1.000Time8:34.70Pace8:34.70
To the track with Jacob, William, and Stephen.
Leg 2:Distance1.000Time5:45.00Pace5:45.00
Fast mile with Jacob.
Leg 3:Distance1.000Time8:06.00Pace8:06.00
Paced Matthew with Jacob, William, and Stephen.
Leg 4:Distance0.930Time9:00.10Pace9:40.75
With Joseph and Matthew to the house.
Leg 5:Distance4.010Time30:56.80Pace7:43.04
With Joseph.
Split 1:Distance3.760Time29:39.00Pace7:53.14 Cumilative:Distance3.760Time29:39.00Pace7:53.14
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance4.010Time30:56.80Pace7:43.04
Uphill kick.

Leg 6:Distance2.050Time15:26.90Pace7:32.15
Alone.
Split 1:Distance1.800Time14:09.90Pace7:52.17 Cumilative:Distance1.800Time14:09.90Pace7:52.17
Split 2:Distance0.250Time1:17.00Pace5:08.00 Cumilative:Distance2.050Time15:26.90Pace7:32.15
Uphill kick 2.

Red Crocs Miles: 9.99

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

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Fri, Oct 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.80	0.00	0.00	0.25	10.05

Fast Running Friend Workout - 2017-10-20 09:18:59
Workout Totals: Distance10.050Time1:18:50.90Pace7:50.74
Usual day. 10 total. Usual distances for the kids. Jenny did 4 - reduced mileage due to college stress. Uphill kick in 77.8. Joseph did 80.3. I felt a weak fight-or-flight response for the first time in a while. I think this is a plus.
Leg 1:Distance0.500Time4:11.10Pace8:22.20
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:58.30Pace7:58.87
Same group minus Matthew.
Leg 3:Distance2.040Time15:40.00Pace7:40.78
With Jacob and William.
Leg 4:Distance5.010Time39:26.20Pace7:52.30
With Joseph.
Split 1:Distance4.760Time38:05.80Pace8:00.21 Cumilative:Distance4.760Time38:05.80Pace8:00.21
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance5.010Time39:23.60Pace7:51.78
Uphill kick.
Split 3:Distance0.000Time0:02.60Pace0:00.00 Cumilative:Distance5.010Time39:26.20Pace7:52.30
Joseph's time.

Leg 5:Distance1.000Time7:35.30Pace7:35.30
Alone.

Red Crocs Miles: 10.05

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

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Sat, Oct 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.93	0.00	2.50	0.75	12.18

Fast Running Friend Workout - 2017-10-21 13:59:19
Workout Totals: Distance12.178Time1:31:48.20Pace7:32.31
12 total. More or less usual runs for the kids. Jenny ran 6. Did a 3 mile bust/cruise/kick tempo down the canyon. Joseph and Jacob ran the first mile with me. We opened with 79, then settled into a cruise pace. The first mile was 5:31, Jacob had 5:33. Then I ran 5:43 pace for the next 1.5, and kicked the last 0.5 at 5:20. Then we jogged back to the car and drove to the track where I raced Joseph and Jacob relay 2x200 team over 400. They beat me by about 0.2, but I ran 67.2 with a negative split. It happened to be so because they fumbled the hand-off some, and got in the way, but I felt that if I tried to pass them it would make things worse. So that gave me 17.6 for the second 100, but then I was able to speed up. What was strange is that I did not feel the 400 bear in the second half at all, but maybe it is not that strange - if the adrenals are weak, you might be breathing hard, but not accumulating the oxygen debt the same way. Matthew ran the mile today in 8:27 on the little boy course but he felt like a big boy.
Leg 1:Distance1.000Time8:27.40Pace8:27.40
With Matthew, William, and Stephen.
Leg 2:Distance2.040Time17:38.60Pace8:38.92
With William and Stephen.
Leg 3:Distance1.000Time7:37.90Pace7:37.90
With William.
Leg 4:Distance0.490Time3:57.20Pace8:04.08
Warm-up with Joseph and Jacob.
Leg 5:Distance3.000Time16:45.10Pace5:35.03
Tempo run.
Split 1:Distance2.500Time14:05.10Pace5:38.04 Cumilative:Distance2.500Time14:05.10Pace5:38.04
Bust/Cruise.
Split 2:Distance0.500Time2:40.00Pace5:20.00 Cumilative:Distance3.000Time16:45.10Pace5:35.03
Kick.

Leg 6:Distance2.650Time22:23.60Pace8:27.02
Jog back to the car - mostly with Joseph and Jacob.
Leg 7:Distance0.375Time3:02.30Pace8:06.13
Brief warm-up at the track.
Leg 8:Distance0.248Time1:07.20Pace4:30.97
Raced Jacob/Joseph relay team over 400.
Split 1:Distance0.062Time0:16.40Pace4:24.52 Cumilative:Distance0.062Time0:16.40Pace4:24.52
Split 2:Distance0.062Time0:17.70Pace4:45.48 Cumilative:Distance0.124Time0:34.10Pace4:35.00
Split 3:Distance0.062Time0:16.30Pace4:22.90 Cumilative:Distance0.186Time0:50.40Pace4:30.97
Split 4:Distance0.062Time0:16.80Pace4:30.97 Cumilative:Distance0.248Time1:07.20Pace4:30.97

Leg 9:Distance0.375Time3:11.50Pace8:30.67
Cool-down at the track.
Leg 10:Distance1.000Time7:37.40Pace7:37.40
More at home.

Red Crocs Miles: 12.17

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
49.62	0.00	8.25	3.50	61.37

Red Crocs Miles: 61.36

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

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