Breaking the Wall

Week starting Oct 21, 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:

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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
71.24	3.12	6.25	0.68	81.29

Navy Crocs Miles: 81.29

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

Sun, Oct 21, 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. Went to church.

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

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Mon, Oct 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.70	1.00	1.00	0.00	10.70

Fast Running Friend Workout - 2018-10-22 09:06:34
Workout Totals: Distance10.701Time1:22:05.30Pace7:40.27
More or less usual distances for everybody. Julia moved up to 6 miles a day at a slower pace - I am giving her the target of whatever pace does not give her the breathing panic, which she has been setting at around 8:45. Did a tempo run of 2 down the canyon with the first one with Jenny in 6:06, and then sped up to 5:32 in the second mile.
Leg 1:Distance5.701Time42:26.60Pace7:26.69
With Jenny for the most part.
Split 1:Distance3.400Time28:23.40Pace8:21.00 Cumilative:Distance3.400Time28:23.40Pace8:21.00
Split 2:Distance1.000Time6:06.20Pace6:06.20 Cumilative:Distance4.400Time34:29.60Pace7:50.36
Split 3:Distance1.000Time5:32.50Pace5:32.50 Cumilative:Distance5.400Time40:02.10Pace7:24.83
Split 4:Distance0.301Time2:24.50Pace8:00.07 Cumilative:Distance5.701Time42:26.60Pace7:26.69

Leg 2:Distance1.000Time7:51.20Pace7:51.20
With Stephen, Joseph, Jacob, William, and Bonnie.
Leg 3:Distance3.000Time23:55.40Pace7:58.47
With Joseph, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:52.10Pace7:52.10
Part with Julia.

Navy Crocs Miles: 10.70

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

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Tue, Oct 23, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	1.12	1.25	0.68	12.23

Fast Running Friend Workout - 2018-10-23 12:09:53
Workout Totals: Distance12.231Time1:34:51.00Pace7:45.29
Track day today. William pulled off a mile PR of 5:45.1 (84, 86, 88, 85) one day before his birthday which is a family record in the 9 and under division. Matthew did 4x400 with full rest and managed a huge PR in the last repeat - 90.3 (46, 44). I raced Joseph in the 400 and ran 68.2. He got 68.6. Jacob rested his knee today and just ran easy. More or less usual distances for the kids.
Leg 1:Distance0.248Time1:37.40Pace6:32.74
With Matthew.
Leg 2:Distance0.248Time1:37.60Pace6:33.55
With Matthew
Leg 3:Distance1.000Time5:45.10Pace5:45.10
William's mile time trial.
Leg 4:Distance1.116Time8:08.20Pace7:17.46
Julia's 3x400. She struggled today, so I stopped her.
Split 1:Distance0.248Time1:30.20Pace6:03.71 Cumilative:Distance0.248Time1:30.20Pace6:03.71
Split 2:Distance0.124Time1:43.90Pace13:57.90 Cumilative:Distance0.372Time3:14.10Pace8:41.77
Split 3:Distance0.248Time1:35.60Pace6:25.48 Cumilative:Distance0.620Time4:49.70Pace7:47.26
Split 4:Distance0.248Time1:38.70Pace6:37.98 Cumilative:Distance0.868Time6:28.40Pace7:27.47
Split 5:Distance0.248Time1:39.80Pace6:42.42 Cumilative:Distance1.116Time8:08.20Pace7:17.46

Leg 5:Distance0.248Time1:35.40Pace6:24.68
With Matthew.
Leg 6:Distance0.248Time1:22.40Pace5:32.26
With Stephen.
Leg 7:Distance0.747Time7:13.90Pace9:40.86
Strides with Joseph.
Split 1:Distance0.062Time0:39.30Pace10:33.87 Cumilative:Distance0.062Time0:39.30Pace10:33.87
Split 2:Distance0.062Time0:17.10Pace4:35.81 Cumilative:Distance0.124Time0:56.40Pace7:34.84
Split 3:Distance0.062Time0:56.20Pace15:06.45 Cumilative:Distance0.186Time1:52.60Pace10:05.38
Split 4:Distance0.062Time0:17.40Pace4:40.65 Cumilative:Distance0.248Time2:10.00Pace8:44.19
Split 5:Distance0.062Time0:49.70Pace13:21.61 Cumilative:Distance0.310Time2:59.70Pace9:39.68
Split 6:Distance0.062Time0:16.50Pace4:26.13 Cumilative:Distance0.372Time3:16.20Pace8:47.42
Split 7:Distance0.375Time3:57.70Pace10:33.87 Cumilative:Distance0.747Time7:13.90Pace9:40.86

Leg 8:Distance0.248Time1:08.20Pace4:35.00
Racing Joseph in the 400.
Leg 9:Distance0.130Time0:55.10Pace7:03.85
Matthew's attempt at an interval. Stopped him shortly after 200 as he was not properly focused.
Leg 10:Distance0.750Time6:04.50Pace8:06.00
Jogging with some of the kids while Joseph instructed Matthew on proper focus.
Leg 11:Distance0.248Time1:30.30Pace6:04.11
With Matthew - 400 PR.
Leg 12:Distance4.000Time32:26.50Pace8:06.62
Part with the kids, part alone.
Leg 13:Distance3.000Time25:26.40Pace8:28.80
With Jenny.

Navy Crocs Miles: 12.23

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

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Wed, Oct 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	1.00	1.00	0.00	13.13

Fast Running Friend Workout - 2018-10-24 09:12:51
Workout Totals: Distance13.130Time1:38:43.10Pace7:31.11
Total of 13. Did a 2 mile tempo down the canyon in 11:36 starting with Jenny and Jacob. Paced Jenny for 1 mile (6:04), once she was done, sped up to try to close the gap on Jacob, and ran 5:32. Almost caught him - he ran 11:35 - 1 second ahead of me.
Leg 1:Distance9.120Time1:06:57.20Pace7:20.48
Part with Jenny and Jacob, the rest alone.
Split 1:Distance4.100Time33:29.40Pace8:10.10 Cumilative:Distance4.100Time33:29.40Pace8:10.10
Split 2:Distance1.000Time6:04.20Pace6:04.20 Cumilative:Distance5.100Time39:33.60Pace7:45.41
Split 3:Distance1.000Time5:32.00Pace5:32.00 Cumilative:Distance6.100Time45:05.60Pace7:23.54
Split 4:Distance3.020Time21:51.60Pace7:14.30 Cumilative:Distance9.120Time1:06:57.20Pace7:20.48

Leg 2:Distance4.010Time31:45.90Pace7:55.29
With Joseph - part with William, I think.

Navy Crocs Miles: 13.13

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

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Thu, Oct 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.00	12.12

Fast Running Friend Workout - 2018-10-25 15:06:12
Workout Totals: Distance12.120Time1:29:24.80Pace7:22.64
Total of 12. Usual distances for the kids. Did 4x0.25 down the canyon with William in around 83 with 200 recovery. Joseph and Jacob did the workout as well. Stephen did one interval.
Leg 1:Distance0.080Time1:09.70Pace14:31.25
With Bella.
Leg 2:Distance0.700Time4:46.30Pace6:49.00
Leg 3:Distance1.150Time8:24.80Pace7:18.96
Leg 4:Distance0.125Time0:53.50Pace7:08.00
Leg 5:Distance4.065Time31:22.40Pace7:43.08
Split 1:Distance0.480Time4:07.60Pace8:35.83 Cumilative:Distance0.480Time4:07.60Pace8:35.83
Split 2:Distance0.250Time1:25.00Pace5:40.00 Cumilative:Distance0.730Time5:32.60Pace7:35.62
Split 3:Distance0.125Time1:15.60Pace10:04.80 Cumilative:Distance0.855Time6:48.20Pace7:57.43
Split 4:Distance0.250Time1:23.60Pace5:34.40 Cumilative:Distance1.105Time8:11.80Pace7:25.07
Split 5:Distance0.125Time1:16.90Pace10:15.20 Cumilative:Distance1.230Time9:28.70Pace7:42.36
Split 6:Distance0.250Time1:23.70Pace5:34.80 Cumilative:Distance1.480Time10:52.40Pace7:20.81
Split 7:Distance0.125Time1:21.30Pace10:50.40 Cumilative:Distance1.605Time12:13.70Pace7:37.13
Split 8:Distance0.250Time1:21.00Pace5:24.00 Cumilative:Distance1.855Time13:34.70Pace7:19.19
Split 9:Distance2.210Time17:47.70Pace8:03.12 Cumilative:Distance4.065Time31:22.40Pace7:43.08

Leg 6:Distance6.000Time42:48.10Pace7:08.02

Navy Crocs Miles: 12.12

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

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Fri, Oct 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	2.00	0.00	13.00

Fast Running Friend Workout - 2018-10-26 14:06:25
Workout Totals: Distance13.000Time1:40:12.30Pace7:42.48
Jenny tapering for the half. Otherwise usual distances for the kids. Joseph and I did a 2 mile tempo down the canyon in 11:33 (5:50, 5:43).
Leg 1:Distance6.000Time43:49.60Pace7:18.27
With Joseph.
Split 1:Distance1.480Time11:57.50Pace8:04.80 Cumilative:Distance1.480Time11:57.50Pace8:04.80
Split 2:Distance2.000Time11:33.80Pace5:46.90 Cumilative:Distance3.480Time23:31.30Pace6:45.55
Split 3:Distance2.520Time20:18.30Pace8:03.45 Cumilative:Distance6.000Time43:49.60Pace7:18.27

Leg 2:Distance4.000Time29:55.10Pace7:28.77
Alone.
Leg 3:Distance3.000Time26:27.60Pace8:49.20
I think this was with Julia.

Navy Crocs Miles: 13.00

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

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Sat, Oct 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.11	0.00	0.00	0.00	20.11

Fast Running Friend Workout - 2018-10-27 08:09:22
Workout Totals: Distance20.109Time2:23:04.50Pace7:06.90
Jenny ran 1:28:58 in the Haunted Half. 3rd overall. Got a PR. 32:14 for the first 5, then 1:06:26 at 10, then 7:20 pace about to the finish. This was quite remarkable as she has struggled with the rib pain and could not train very well - the longest she's been able to go at a decent pace without stopping to do something about rib pain has been 1 mile. I ran behind her and watched. Usual Saturday distances for the rest of the kids.
Leg 1:Distance3.000Time23:45.00Pace7:55.00
With Chad.
Leg 2:Distance1.100Time8:11.30Pace7:26.64
Alone.
Leg 3:Distance13.109Time1:28:57.80Pace6:47.19
Followed Jenny.
Leg 4:Distance1.400Time10:46.20Pace7:41.57
To the house from the half finish.
Leg 5:Distance1.500Time11:24.20Pace7:36.13
Back to the finish of the half.

Navy Crocs Miles: 20.11

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
71.24	3.12	6.25	0.68	81.29

Navy Crocs Miles: 81.29

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

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