Breaking the Wall

Week starting Nov 01, 2015

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
73.06	0.00	0.00	1.25	74.31

White Crocs 2 Miles: 74.30

Night Sleep Time: 50.00	Nap Time: 2.00	Total Sleep Time: 52.00

Sun, Nov 01, 2015

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: 8.00	Nap Time: 2.00	Total Sleep Time: 10.00

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Mon, Nov 02, 2015

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 - 2015-11-02 07:14:59
Workout Totals: Distance12.000Time1:38:49.40Pace8:14.12
Easy 12 today. Benjamin ran 3, Jenny 4, Joseph and Jacob 4, Julia 4, I think. William 2, Stephen 1, Matthew 0.25. Benjamin was very sore but could run a little bit. We had an unexpected visitor - Steve Ashbaker just showed up, it was nice to see him. I ran 6 miles with him.
Leg 1:Distance2.000Time16:37.60Pace8:18.80
With Benjamin.
Leg 2:Distance4.000Time31:52.30Pace7:58.07
With Joseph and Jacob.
Leg 3:Distance6.000Time50:19.50Pace8:23.25
With Steve.

White Crocs 2 Miles: 12.00

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

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Tue, Nov 03, 2015

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 - 2015-11-03 07:13:59
Workout Totals: Distance12.000Time1:36:46.60Pace8:03.88
Usual 12. Kids ran their usual distances, except for Jenny who was not feeling quite as well and did only 3. Benjamin did 4 in the morning, will do another 3.8 from BYU in the evening. His legs are still sore from the half.
Leg 1:Distance4.000Time29:55.50Pace7:28.88
Alone.
Leg 2:Distance4.000Time33:01.50Pace8:15.38
With Benjamin, Joseph, and Jacob. Jacob had some issues with his back. Hopefully just growth pains.
Leg 3:Distance1.000Time8:55.20Pace8:55.20
With Stephen and Julia.
Leg 4:Distance3.000Time24:54.40Pace8:18.13
With Julia.

White Crocs 2 Miles: 12.00

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

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Wed, Nov 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.16	0.00	0.00	0.00	12.16

Fast Running Friend Workout - 2015-11-04 07:34:21
Workout Totals: Distance12.165Time1:36:24.00Pace7:55.46
12 total today. Kids ran their usual distances except Benjamin who did 6+3.8.
Leg 1:Distance6.000Time47:55.50Pace7:59.25
With Benjamin.
Leg 2:Distance4.000Time32:14.40Pace8:03.60
With Joseph and Jacob from the car shop.
Leg 3:Distance0.125Time1:20.50Pace10:44.00
With Matthew.
Leg 4:Distance2.040Time14:53.60Pace7:18.04
Alone.

White Crocs 2 Miles: 12.16

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

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Thu, Nov 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.65	0.00	0.00	0.25	10.90

Fast Running Friend Workout - 2015-11-05 07:54:48
Workout Totals: Distance10.895Time1:25:22.40Pace7:50.16
Benjamin started feeling a bit more nimble today, so we decided we may just as well sneak in a shake-the-cobwebs 800 meter time trial. He ran about what I expected. I said before the start that I was expecting a good first lap, but then some fading in the second lap. He ran 29.6,31.5,33.5,34.0 - 2:08.6. Now we have a starting point to work on his 800 speed. I did the warm-up, the strides, the third 200, and the cool down. Then a mile with Jenny. Then Benjamin ran to BYU. Joseph, Jacob, Julia, and I joined him for the first 1.5, then we headed to the car shop to pick up the van, while he turned off towards BYU. 3 more miles later alone after I got home. Kids ran their usual distances today.
Leg 1:Distance1.561Time13:19.20Pace8:31.98
Warm-up/strides.
Split 1:Distance1.000Time8:06.50Pace8:06.50 Cumilative:Distance1.000Time8:06.50Pace8:06.50
Split 2:Distance0.062Time0:16.20Pace4:21.29 Cumilative:Distance1.062Time8:22.70Pace7:53.35
Split 3:Distance0.062Time0:44.40Pace11:56.13 Cumilative:Distance1.124Time9:07.10Pace8:06.74
Split 4:Distance0.062Time0:15.60Pace4:11.61 Cumilative:Distance1.186Time9:22.70Pace7:54.45
Split 5:Distance0.375Time3:56.50Pace10:30.67 Cumilative:Distance1.561Time13:19.20Pace8:31.98

Leg 2:Distance0.334Time2:08.60Pace6:25.03
Benjamin's time trial. I ran the diagonals, and the third 200. Considered finishing the lap, but then I was worried I would get dropped if he did a 31 or faster. Next time I should just not worry and time him as he finishes from behind if I have to - plus he times himself as well.
Split 1:Distance0.070Time0:29.60Pace7:02.86 Cumilative:Distance0.070Time0:29.60Pace7:02.86
Split 2:Distance0.070Time0:31.50Pace7:30.00 Cumilative:Distance0.140Time1:01.10Pace7:16.43
Split 3:Distance0.124Time0:33.50Pace4:30.16 Cumilative:Distance0.264Time1:34.60Pace5:58.33
Split 4:Distance0.070Time0:34.00Pace8:05.71 Cumilative:Distance0.334Time2:08.60Pace6:25.03

Leg 3:Distance1.000Time9:17.20Pace9:17.20
Cool-down to the house.
Leg 4:Distance1.000Time8:17.60Pace8:17.60
With Jenny.
Leg 5:Distance4.000Time30:31.00Pace7:37.75
To the car shop with Julia, Joseph, and Jacob. Benjamin joined us for the first 1.5 then went his way to BYU.
Leg 6:Distance3.000Time21:48.80Pace7:16.27
Alone.

White Crocs 2 Miles: 10.90

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

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Fri, Nov 06, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.13	0.00	0.00	1.00	12.13

Fast Running Friend Workout - 2015-11-06 07:54:15
Workout Totals: Distance12.126Time1:36:56.40Pace7:59.66
12 for me today, Benjamin did 6+3.8, otherwise kids ran usual distances. I did a small workout with Benjamin - 3x0.25, 2 down the canyon (72.1,70.2), and one uphill near the house (76.8). Benjamin did 300s with me, then kicked. Then I ran 4 with Joseph and Jacob, we did 2x200, one down, one up. I stayed with Jacob, he did 35.8, 41.9 - Joseph was about half a second ahead on the first, and 2 or so ahead on the second.
Leg 1:Distance6.000Time46:57.80Pace7:49.63
With Benjamin.
Split 1:Distance3.050Time24:48.50Pace8:08.03 Cumilative:Distance3.050Time24:48.50Pace8:08.03
Split 2:Distance0.250Time1:12.10Pace4:48.40 Cumilative:Distance3.300Time26:00.60Pace7:52.91
Split 3:Distance0.800Time6:21.50Pace7:56.88 Cumilative:Distance4.100Time32:22.10Pace7:53.68
Split 4:Distance0.250Time1:10.20Pace4:40.80 Cumilative:Distance4.350Time33:32.30Pace7:42.60
Split 5:Distance1.140Time9:37.90Pace8:26.93 Cumilative:Distance5.490Time43:10.20Pace7:51.80
Split 6:Distance0.250Time1:16.80Pace5:07.20 Cumilative:Distance5.740Time44:27.00Pace7:44.63
Split 7:Distance0.260Time2:30.80Pace9:40.00 Cumilative:Distance6.000Time46:57.80Pace7:49.63

Leg 2:Distance4.001Time32:36.90Pace8:09.10
With Joseph and Jacob.
Split 1:Distance0.313Time2:45.30Pace8:48.12 Cumilative:Distance0.313Time2:45.30Pace8:48.12
Split 2:Distance0.125Time0:35.90Pace4:47.20 Cumilative:Distance0.438Time3:21.20Pace7:39.36
Split 3:Distance3.125Time25:59.90Pace8:19.17 Cumilative:Distance3.563Time29:21.10Pace8:14.27
Split 4:Distance0.125Time0:41.90Pace5:35.20 Cumilative:Distance3.688Time30:03.00Pace8:08.88
Split 5:Distance0.313Time2:33.90Pace8:11.69 Cumilative:Distance4.001Time32:36.90Pace8:09.10

Leg 3:Distance1.000Time7:30.60Pace7:30.60
With Jenny.
Leg 4:Distance0.125Time1:14.90Pace9:59.20
With Matthew.
Leg 5:Distance1.000Time8:36.20Pace8:36.20
With Stephen.

White Crocs 2 Miles: 12.12

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

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Sat, Nov 07, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.12	0.00	0.00	0.00	15.12

Fast Running Friend Workout - 2015-11-07 06:27:02
Workout Totals: Distance15.125Time2:00:14.10Pace7:56.97
Total of 15 for me. Benjamin had a programming competition in the AM, so he did 8+6. Other kids ran their usual distances.
Leg 1:Distance8.000Time1:02:59.30Pace7:52.41
With Benjamin.
Leg 2:Distance5.000Time39:38.40Pace7:55.68
With Joseph, Jacob, and Julia.
Leg 3:Distance0.125Time1:13.30Pace9:46.40
With Matthew.
Leg 4:Distance1.000Time9:00.40Pace9:00.40
With Jenny and Stephen.
Leg 5:Distance1.000Time7:22.70Pace7:22.70
With Jenny.

White Crocs 2 Miles: 15.12

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
73.06	0.00	0.00	1.25	74.31

White Crocs 2 Miles: 74.30

Night Sleep Time: 50.00	Nap Time: 2.00	Total Sleep Time: 52.00

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