Breaking the Wall

Week starting Nov 02, 2014

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:

Click to donate

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
73.47	7.00	0.00	1.72	82.19

Black Crocs Miles: 82.19

Night Sleep Time: 50.00	Nap Time: 1.00	Total Sleep Time: 51.00

Sun, Nov 02, 2014

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. We had Mary's blessing. Afterwards Sarah's family came to our house for dinner.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Nov 03, 2014

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 - 2014-11-03 07:03:42
Workout Totals: Distance12.000Time1:29:50.40Pace7:29.20
Total of 12. Kids ran their usual distances with the exception of Julia who ran only 1 mile due to her foot problem.
Leg 1:Distance9.000Time1:06:23.00Pace7:22.56
With Benjamin.
Leg 2:Distance3.000Time23:27.40Pace7:49.13
With Joseph and Jacob. Sub-8:00 training pace for them used to be rare, now it is becoming more of a rule than an exception.

Black Crocs Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Nov 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.35	0.00	0.00	1.50	13.85

Fast Running Friend Workout - 2014-11-04 07:50:42
Workout Totals: Distance13.850Time1:56:46.10Pace8:25.86
Benjamin did 2x(6x0.25) in the canyon with 200 meter jog in between the intervals, and about a mile jog in between the sessions. I did every other one with him. Kids ran usual distances with the exception of Julia - she ran only 1.5 miles. Her foot is getting better, but now she feels like she's been catching a cold.
Leg 1:Distance3.000Time23:55.30Pace7:58.43
With Joseph and Jacob.
Leg 2:Distance4.100Time32:00.90Pace7:48.51
Warm-up with Benjamin.
Leg 3:Distance6.750Time1:00:49.90Pace9:00.73
Workout with Benjamin. He averaged around 70 for the first 9, then did 66, 67, 63. On a few of those I fell back by a second, so his splits were about 0.5-1 second faster on average.
Split 1:Distance0.250Time1:09.50Pace4:38.00 Cumilative:Distance0.250Time1:09.50Pace4:38.00
Split 2:Distance0.400Time4:07.30Pace10:18.25 Cumilative:Distance0.650Time5:16.80Pace8:07.38
Split 3:Distance0.250Time1:10.70Pace4:42.80 Cumilative:Distance0.900Time6:27.50Pace7:10.56
Split 4:Distance0.400Time4:56.70Pace12:21.75 Cumilative:Distance1.300Time11:24.20Pace8:46.31
Split 5:Distance0.250Time1:11.10Pace4:44.40 Cumilative:Distance1.550Time12:35.30Pace8:07.29
Split 6:Distance1.100Time11:03.20Pace10:02.91 Cumilative:Distance2.650Time23:38.50Pace8:55.28
Split 7:Distance0.250Time1:11.80Pace4:47.20 Cumilative:Distance2.900Time24:50.30Pace8:33.90
Split 8:Distance0.400Time5:06.10Pace12:45.25 Cumilative:Distance3.300Time29:56.40Pace9:04.36
Split 9:Distance0.250Time1:11.20Pace4:44.80 Cumilative:Distance3.550Time31:07.60Pace8:46.08
Split 10:Distance0.400Time5:14.30Pace13:05.75 Cumilative:Distance3.950Time36:21.90Pace9:12.38
Split 11:Distance0.250Time1:09.40Pace4:37.60 Cumilative:Distance4.200Time37:31.30Pace8:56.02
Benjamin had 67 on this one.
Split 12:Distance2.550Time23:18.60Pace9:08.47 Cumilative:Distance6.750Time1:00:49.90Pace9:00.73
Back to the house.

Black Crocs Miles: 13.85

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Nov 05, 2014

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

Fast Running Friend Workout - 2014-11-05 06:56:45
Workout Totals: Distance13.000Time1:40:08.50Pace7:42.19
Total of 13 today. Kids ran their usual distances except Julia ran just 1 mile not feeling too well, and Joseph did 4.
Leg 1:Distance9.000Time1:09:11.40Pace7:41.27
With Benjamin.
Leg 2:Distance3.000Time23:02.90Pace7:40.97
With Joseph and Jacob. They started out slower than usual (for the last couple of weeks), but then they made up with vengeance over the last 1.5 in 10:42, and that stretch is not easy - rolling hills.
Leg 3:Distance1.000Time7:54.20Pace7:54.20
One more with Joseph.

Black Crocs Miles: 13.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Thu, Nov 06, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.92	0.00	0.00	0.22	11.14

Fast Running Friend Workout - 2014-11-06 08:35:12
Workout Totals: Distance11.142Time1:30:09.90Pace8:05.54
Day of time trials. Little boys wanted to earn prizes, and I wanted to see what Benjamin could do in the 800 on a warmer day for another data point. Benjamin ran 2:08.1, Joseph 800 2:50.5, Jacob 800 2:51.7, William 800 3:28.4, Stephen 400 2:11.3 - all got PRs. Jenny felt Julia's cold so I had her run only 2 miles. Julia felt a little better and ran 2 as well. Details below.
Leg 1:Distance0.450Time4:16.90Pace9:30.89
Warm-up
Leg 2:Distance0.497Time2:51.70Pace5:45.47
Joseph and Jacob's 800 time trial. Benjamin paced Joseph, I paced Jacob. The first 200 was rather slow - 42 for Joseph, 43 for Jacob. I told Joseph to speed up, he surged for 50 meters or so, but then slowed down. Both of them ran 44 for the next 200. Benjamin and I yelled at them to speed up warning them that if they did not they would miss the record, and both of them shifted gears. Next 200 in 43 for both, and then they both kicked in 41 and got their PRs. Joseph got 2:50.5, Jacob 2:51.7.
Leg 3:Distance0.497Time3:28.40Pace6:59.32
William's 800 time trial. Benjamin, Joseph, and Jacob helped with the pace. He opened in 49, then 50 - 1:39 at the 400 which is his new 400 PR. Then all of a sudden he slowed down and his next 200 was 55, and he did not have much of a kick - only 54. A new PR, but I think he is still learning how to push himself - I could tell that physically he did have another gear, but perhaps not mentally - he is still only 6.
Leg 4:Distance0.248Time2:11.30Pace8:49.44
Stephen's 400 meter time trial. Benjamin helped with the pace. Stephen opened with 29, but then lost concentration, while is not uncommon for a 4 year old, and just coasted to the finish. Still a new PR.
Leg 5:Distance0.716Time7:43.80Pace10:47.77
Jogging and strides with Benjamin.
Split 1:Distance0.310Time3:00.00Pace9:40.65 Cumilative:Distance0.310Time3:00.00Pace9:40.65
Split 2:Distance0.062Time0:16.10Pace4:19.68 Cumilative:Distance0.372Time3:16.10Pace8:47.15
Split 3:Distance0.062Time0:51.10Pace13:44.19 Cumilative:Distance0.434Time4:07.20Pace9:29.59
Split 4:Distance0.032Time0:16.20Pace8:26.25 Cumilative:Distance0.466Time4:23.40Pace9:25.24
Split 5:Distance0.250Time3:20.40Pace13:21.60 Cumilative:Distance0.716Time7:43.80Pace10:47.77

Leg 6:Distance0.334Time2:08.10Pace6:23.53
Benjamin's time trial. He opened more conservatively this time in 63.8, but then held on in the second lap with the help of a 31.3 final 200. I gave him splits for the first lap and ran the first 200 of the second lap with him.
Split 1:Distance0.070Time0:31.20Pace7:25.71 Cumilative:Distance0.070Time0:31.20Pace7:25.71
Split 2:Distance0.070Time0:32.60Pace7:45.71 Cumilative:Distance0.140Time1:03.80Pace7:35.71
Split 3:Distance0.124Time0:33.00Pace4:26.13 Cumilative:Distance0.264Time1:36.80Pace6:06.67
Split 4:Distance0.070Time0:31.30Pace7:27.14 Cumilative:Distance0.334Time2:08.10Pace6:23.53

Leg 7:Distance0.400Time3:31.20Pace8:48.00
Cool-down to the car.
Leg 8:Distance6.000Time47:48.40Pace7:58.07
With Benjamin.
Leg 9:Distance1.000Time7:26.10Pace7:26.10
Alone.
Leg 10:Distance1.000Time8:44.00Pace8:44.00
With Julia.

Black Crocs Miles: 11.14

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Nov 07, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.10	0.00	0.00	0.00	12.10

Fast Running Friend Workout - 2014-11-07 06:59:37
Workout Totals: Distance12.100Time1:33:50.60Pace7:45.34
Total of 12. Kids ran their usual distances with the exception of Jenny and Julia who ran reduced mileage due to sore throats.
Leg 1:Distance9.100Time1:10:34.60Pace7:45.34
With Benjamin.
Leg 2:Distance3.000Time23:16.00Pace7:45.33
With Joseph and Jacob.

Black Crocs Miles: 12.10

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Nov 08, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.10	7.00	0.00	0.00	20.10

Fast Running Friend Workout - 2014-11-08 09:21:13
Workout Totals: Distance20.100Time2:25:48.10Pace7:15.23
20 mile run today. Benjamin did 14. We did a 7 mile tempo run down the canyon. Kids ran their usual distances with the exception of Julia who is still recovering, but was able to run 2 miles.
Leg 1:Distance5.400Time43:19.50Pace8:01.39
Warm-up uphill with Benjamin from the Canyon Glen Park to the magic spot in the South Fork.
Leg 2:Distance7.000Time40:59.20Pace5:51.31
Tempo run with Benjamin. We were originally planning on 10, but he was feeling fatigued and he had been exposed to some cold air during the "warm-up" which was more of a freeze-up, so we decided to cut it down to be safe and ran back to the car instead of to the house.
Leg 3:Distance1.700Time14:25.70Pace8:29.24
Back to the car with Benjamin.
Leg 4:Distance1.000Time8:46.70Pace8:46.70
With Julia.
Leg 5:Distance4.500Time33:33.80Pace7:27.51
Alone.
Leg 6:Distance0.500Time4:43.20Pace9:26.40
With Stephen. He got a new record. His splits were 2:24/2:19.

Black Crocs Miles: 20.10

Night Sleep Time: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
73.47	7.00	0.00	1.72	82.19

Black Crocs Miles: 82.19

Night Sleep Time: 50.00	Nap Time: 1.00	Total Sleep Time: 51.00

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