Breaking the Wall

Week starting Oct 23, 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
51.77	6.19	13.05	0.00	71.01

Khaki Crocs 1 Miles: 68.67	Saucony Type A Miles: 2.33

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

Sun, Oct 23, 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 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.02	0.00	0.00	0.00	10.02

Fast Running Friend Workout - 2016-10-24 08:48:15
Workout Totals: Distance10.020Time1:21:57.30Pace8:10.75
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time32:32.70Pace8:08.18
With Joseph
Leg 2:Distance4.000Time31:56.10Pace7:59.02
With Jacob and Julia.
Leg 3:Distance0.500Time4:41.60Pace9:23.20
With Matthew.
Leg 4:Distance0.500Time3:48.60Pace7:37.20
With William
Leg 5:Distance1.020Time8:58.30Pace8:47.75
With William and Stephen.

Khaki Crocs 1 Miles: 10.02

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

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Tue, Oct 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.27	2.33	6.00	0.00	14.60

Fast Running Friend Workout - 2016-10-25 08:21:30
Workout Totals: Distance14.600Time1:48:54.10Pace7:27.54
Today Benjamin and I did a workout in the morning - 3x2 miles down the canyon. His target was 5:00 pace, mine 5:30. He did 9:57,10:06,9:57. I got 11:06,11:01,11:03. William, Stephen, Joseph, and Jacob both ran 2 miles in the morning. Matthew did 0.5, Jenny 6, Julia 4. In the evening I took Joseph and Jacob to an informal cross-country race organized by Jim Larkin in the American Fork. The distance was about 2.33, and the course was very challenging - steep hill twice. Another challenge for Joseph and Jacob was that they were wearing spikes, and part of the course was on asphalt. So they had to move to the side of the road and run on grass. I ran it with them. Joseph got 15:41, Jacob 15:53.
Leg 1:Distance1.750Time14:40.80Pace8:23.31
Warm-up.
Leg 2:Distance2.000Time11:06.90Pace5:33.45
First interval.
Leg 3:Distance1.000Time10:12.70Pace10:12.70
Recovery
Leg 4:Distance2.000Time11:01.50Pace5:30.75
Second interval.
Leg 5:Distance1.125Time11:11.20Pace9:56.62
Recovery.
Leg 6:Distance2.000Time11:03.80Pace5:31.90
Third interval.
Leg 7:Distance2.250Time22:54.70Pace10:10.98
Cool-down.
Leg 8:Distance0.120Time0:49.30Pace6:50.83
Brief warmup.
Leg 9:Distance2.355Time15:53.20Pace6:44.76
Jim's race. Paced Joseph.
Split 1:Distance2.330Time15:41.40Pace6:44.03 Cumilative:Distance2.330Time15:41.40Pace6:44.03
Joseph's time.
Split 2:Distance0.025Time0:11.80Pace7:52.00 Cumilative:Distance2.355Time15:53.20Pace6:44.76
Jacob's time.

Saucony Type A Miles: 2.33	Khaki Crocs 1 Miles: 12.27

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

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Wed, Oct 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2016-10-26 08:46:45
Workout Totals: Distance8.000Time1:04:09.40Pace8:01.18
Only 8 today for me as I ran quite a bit of distance and speed the day before. Usual distances for everybody otherwise.
Leg 1:Distance4.000Time33:06.40Pace8:16.60
With Joseph.
Leg 2:Distance4.000Time31:03.00Pace7:45.75
With Jacob.

Khaki Crocs 1 Miles: 8.00

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

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Thu, Oct 27, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.64	0.00	0.55	0.00	10.19

Fast Running Friend Workout - 2016-10-27 08:44:33
Workout Totals: Distance10.190Time1:22:59.30Pace8:08.65
Usual day, usual distances for the kids.
Leg 1:Distance4.000Time32:52.30Pace8:13.07
With Joseph.
Leg 2:Distance2.040Time18:32.40Pace9:05.29
With Stephen.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
Not sure who this was with.
Leg 4:Distance0.500Time4:21.70Pace8:43.40
With Matthew.
Leg 5:Distance0.500Time3:53.10Pace7:46.20
Not sure.
Leg 6:Distance2.150Time16:03.10Pace7:27.95
With Jenny, except I went a bit further, then turned around and caught up with her.
Split 1:Distance1.150Time9:22.40Pace8:09.04 Cumilative:Distance1.150Time9:22.40Pace8:09.04
Split 2:Distance0.550Time3:06.20Pace5:38.55 Cumilative:Distance1.700Time12:28.60Pace7:20.35
Catching up.
Split 3:Distance0.450Time3:34.50Pace7:56.67 Cumilative:Distance2.150Time16:03.10Pace7:27.95

Khaki Crocs 1 Miles: 10.19

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

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Fri, Oct 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.05	3.86	0.00	0.00	7.91

Fast Running Friend Workout - 2016-10-28 08:12:05
Workout Totals: Distance7.913Time58:52.00Pace7:26.35
Did a 3000 time trial with Jenny on the track in 12:13.7 (new PR for her), and then 2 mile tempo down the canyon with Jacob in 11:48, a small improvement for him as well. Joseph struggled today, his legs were hurting, so I had him run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.950Time7:47.00Pace8:11.58
To the track.
Leg 2:Distance1.863Time12:13.70Pace6:33.83
Jenny's time trial.
Leg 3:Distance1.000Time9:01.00Pace9:01.00
Back home.
Leg 4:Distance1.150Time9:47.00Pace8:30.43
Warm-up with Joseph and Jacob.
Leg 5:Distance2.000Time11:48.40Pace5:54.20
Tempo run with Jacob.
Leg 6:Distance0.950Time8:14.90Pace8:40.95
Cool-down with Jacob.

Khaki Crocs 1 Miles: 7.91

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

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Sat, Oct 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.79	0.00	6.50	0.00	20.29

Fast Running Friend Workout - 2016-10-29 08:49:13
Workout Totals: Distance20.286Time2:37:44.10Pace7:46.53
Usual Saturday runs for the kids. Benjamin and I did the last hard workout prior to the Monumental Half. 6 miles down the canyon. We had to weave through the crowd of Haunted Half runners, so the opening miles were slow, but then both of us were able to speed up. He ran 31:25 starting out at 5:30 pace and finishing at 4:58. I got 34:28 starting out at 5:50 and finishing at 5:37. I also paced Julia in the 800 time trial in 2:51.7 - splits 40, 44, 45, 42. Did a time trial today
Leg 1:Distance3.000Time24:53.50Pace8:17.83
Warm-up.
Leg 2:Distance6.000Time34:28.30Pace5:44.72
Tempo run.
Leg 3:Distance3.050Time29:24.20Pace9:38.43
Cool-down.
Leg 4:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Julia.
Leg 5:Distance0.496Time2:51.70Pace5:46.17
Julia's 800.
Leg 6:Distance0.900Time8:12.90Pace9:07.67
Cool-down with Julia.
Leg 7:Distance0.700Time6:53.80Pace9:51.14
With Julia, Grant, and Matthew.
Leg 8:Distance2.040Time18:07.80Pace8:53.24
With Stephen.
Leg 9:Distance3.000Time23:32.80Pace7:50.93
With William.

Khaki Crocs 1 Miles: 20.28

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
51.77	6.19	13.05	0.00	71.01

Khaki Crocs 1 Miles: 68.67	Saucony Type A Miles: 2.33

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

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