Breaking the Wall

Week starting Oct 27, 2019

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:	72.31	Year:	3105.12
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
67.21	0.00	4.25	1.87	73.33

Neon Crocs 1 Miles: 73.33

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

Sun, Oct 27, 2019

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 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2019-10-28 08:29:04
Workout Totals: Distance12.000Time1:32:41.90Pace7:43.49

Leg 1:Distance9.000Time1:09:13.70Pace7:41.52
Part with the kids, part alone, part with Benjamin and Marcus (a runner I met on the trail).
Leg 2:Distance3.000Time23:28.20Pace7:49.40
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

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Tue, Oct 29, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.06	12.00

Fast Running Friend Workout - 2019-10-29 09:21:01
Workout Totals: Distance12.000Time1:31:52.70Pace7:39.39
Easy runs, usual distances for everybody, I did a pickup for the last 100 meters uphill at the end of the morning run.
Leg 1:Distance4.000Time31:39.90Pace7:54.98
With Jacob, William, and Stephen.
Leg 2:Distance2.000Time15:51.60Pace7:55.80
With Matthew.
Leg 3:Distance3.000Time21:46.80Pace7:15.60
Alone, did a pickup in the last 100 meters uphill.
Split 1:Distance2.938Time21:25.80Pace7:17.64 Cumilative:Distance2.938Time21:25.80Pace7:17.64
Split 2:Distance0.062Time0:21.00Pace5:38.71 Cumilative:Distance3.000Time21:46.80Pace7:15.60

Leg 4:Distance3.000Time22:34.40Pace7:31.47
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

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Wed, Oct 30, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	0.00	0.25	12.00

Fast Running Friend Workout - 2019-10-30 13:30:20
Workout Totals: Distance12.000Time1:29:22.30Pace7:26.86
Mostly easy runs, usual distances, did a pickup for 0.25 in 70.9 with Joseph and Jacob down the canyon.
Leg 1:Distance4.000Time30:53.40Pace7:43.35
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.110Time16:35.90Pace7:51.99 Cumilative:Distance2.110Time16:35.90Pace7:51.99
Split 2:Distance0.250Time1:10.90Pace4:43.60 Cumilative:Distance2.360Time17:46.80Pace7:32.03
Split 3:Distance1.485Time12:18.30Pace8:17.17 Cumilative:Distance3.845Time30:05.10Pace7:49.47
Split 4:Distance0.155Time0:48.30Pace5:11.61 Cumilative:Distance4.000Time30:53.40Pace7:43.35

Leg 2:Distance8.000Time58:28.90Pace7:18.61
Alone.

Neon Crocs 1 Miles: 12.00

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

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Thu, Oct 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	1.50	12.00

Fast Running Friend Workout - 2019-10-31 09:40:13
Workout Totals: Distance12.000Time1:29:51.20Pace7:29.27
Total of 12 as usual. Matthew ran a course record for the big boy 2 mile course - 15:07 (7:41, 7:26). William, Joseph, and Jacob did 2x0.5 + 2x0.25 down the canyon. Stephen did the 2x0.25 part.
Leg 1:Distance3.000Time22:48.90Pace7:36.30
Alone.
Leg 2:Distance2.000Time15:07.60Pace7:33.80
With Joseph, Jacob, and Matthew.
Leg 3:Distance7.000Time51:54.70Pace7:24.96
Light workout with William, Stephen, Joseph, and Jacob.
Split 1:Distance0.980Time7:58.90Pace8:08.67 Cumilative:Distance0.980Time7:58.90Pace8:08.67
Split 2:Distance0.500Time2:44.60Pace5:29.20 Cumilative:Distance1.480Time10:43.50Pace7:14.80
William's interval.
Split 3:Distance0.250Time2:39.30Pace10:37.20 Cumilative:Distance1.730Time13:22.80Pace7:44.05
Split 4:Distance0.500Time2:48.60Pace5:37.20 Cumilative:Distance2.230Time16:11.40Pace7:15.61
William's interval.
Split 5:Distance0.125Time1:14.50Pace9:56.00 Cumilative:Distance2.355Time17:25.90Pace7:24.12
Split 6:Distance0.250Time1:24.40Pace5:37.60 Cumilative:Distance2.605Time18:50.30Pace7:13.90
Stephen.
Split 7:Distance0.125Time1:27.80Pace11:42.40 Cumilative:Distance2.730Time20:18.10Pace7:26.19
Split 8:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance2.980Time21:40.00Pace7:16.24
Stephen.
Split 9:Distance4.020Time30:14.70Pace7:31.42 Cumilative:Distance7.000Time51:54.70Pace7:24.96
Alone.

Neon Crocs 1 Miles: 12.00

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

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Fri, Nov 01, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.69	0.00	1.25	0.06	12.00

Fast Running Friend Workout - 2019-11-01 09:53:16
Workout Totals: Distance12.000Time1:30:17.80Pace7:31.48
Easy runs for everybody except for a couple of pickups. I did 1.25 in 7:00 down the canyon, and then ran the last 100 uphill in 19 at the end of the evening run with Joseph and Jacob.
Leg 1:Distance2.000Time15:56.70Pace7:58.35
With Matthew.
Leg 2:Distance7.000Time50:31.40Pace7:13.06
Part with the kids, part alone.
Split 1:Distance3.980Time30:04.40Pace7:33.37 Cumilative:Distance3.980Time30:04.40Pace7:33.37
Split 2:Distance1.250Time7:00.20Pace5:36.16 Cumilative:Distance5.230Time37:04.60Pace7:05.35
Split 3:Distance1.770Time13:26.80Pace7:35.82 Cumilative:Distance7.000Time50:31.40Pace7:13.06

Leg 3:Distance3.000Time23:49.70Pace7:56.57
With Joseph and Jacob.
Split 1:Distance2.938Time23:30.70Pace8:00.16 Cumilative:Distance2.938Time23:30.70Pace8:00.16
Split 2:Distance0.062Time0:19.00Pace5:06.45 Cumilative:Distance3.000Time23:49.70Pace7:56.57

Neon Crocs 1 Miles: 12.00

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

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Sat, Nov 02, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.33	0.00	3.00	0.00	13.33

Fast Running Friend Workout - 2019-11-02 12:40:08
Workout Totals: Distance13.330Time1:42:17.70Pace7:40.44
Did a 3 mile progression tempo with Jacob starting at 92 and finishing at 81 with the pace increase of 1 second per quarter every quarter. Total time was 17:13. Joseph made it to 1.5, William to 1 mile, Stephen to 0.5. Benjamin did 3x2 miles down the canyon 10:05, 9:58, 9:46.
Leg 1:Distance2.000Time16:15.90Pace8:07.95
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.980Time8:33.50Pace8:43.98
Warm-up with Joseph, Jacob, William, and Stephen - part with Benjamin.
Leg 3:Distance3.000Time17:13.80Pace5:44.60
Progression tempo with Jacob - part with William, Stephen, and Joseph.
Leg 4:Distance3.000Time25:12.70Pace8:24.23
Cool-down - part with Benjamin doing recovery between the intervals.
Leg 5:Distance0.250Time1:15.00Pace5:00.00
First quarter of Benjamin's last interval.
Leg 6:Distance4.100Time33:46.80Pace8:14.34
Part alone, part with Nathaniel, part with Benjamin.

Neon Crocs 1 Miles: 13.33

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
67.21	0.00	4.25	1.87	73.33

Neon Crocs 1 Miles: 73.33

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

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