Breaking the Wall

Week starting Nov 09, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
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
76.26	0.00	0.00	2.63	78.89

Black Crocs Miles: 78.90

Night Sleep Time: 51.00	Nap Time: 0.00	Total Sleep Time: 51.00

Sun, Nov 09, 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.

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

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Mon, Nov 10, 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 - 2014-11-10 07:31:15
Workout Totals: Distance12.000Time1:38:05.60Pace8:10.47
12 total, kids ran their usual distances.
Leg 1:Distance9.000Time1:13:50.90Pace8:12.32
With Benjamin.
Leg 2:Distance3.000Time24:14.70Pace8:04.90
With Joseph and Jacob.

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 11, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.71	0.00	0.00	1.88	13.59

Fast Running Friend Workout - 2014-11-11 08:37:51
Workout Totals: Distance13.586Time1:52:19.10Pace8:16.03
Did a workout with Benjamin today. Kids ran their usual distances except for Julia who did only 2 miles. Benjamin did 5x1000 in the canyon with 400 recovery between the first 4 intervals, and 1000 before the last one. Part of the reason for the longer recovery was that we were out of distance, part that I wanted him to get more rest. I did 600s with him. Benjamin's target was 3:00, he stuck to it more or less - 3:00, 2:59, 2:59, 3:03, 3:01.
Leg 1:Distance4.100Time33:30.20Pace8:10.29
Warm-up with Benjamin.
Leg 2:Distance6.486Time56:00.00Pace8:38.04
Workout.
Split 1:Distance0.375Time1:49.80Pace4:52.80 Cumilative:Distance0.375Time1:49.80Pace4:52.80
Split 2:Distance0.511Time4:23.10Pace8:34.87 Cumilative:Distance0.886Time6:12.90Pace7:00.88
Split 3:Distance0.375Time1:49.20Pace4:51.20 Cumilative:Distance1.261Time8:02.10Pace6:22.32
Split 4:Distance0.375Time4:54.30Pace13:04.80 Cumilative:Distance1.636Time12:56.40Pace7:54.57
Split 5:Distance0.375Time1:47.80Pace4:47.47 Cumilative:Distance2.011Time14:44.20Pace7:19.68
Split 6:Distance0.375Time5:13.80Pace13:56.80 Cumilative:Distance2.386Time19:58.00Pace8:22.10
Split 7:Distance0.375Time1:50.90Pace4:55.73 Cumilative:Distance2.761Time21:48.90Pace7:54.07
Split 8:Distance0.750Time9:31.00Pace12:41.33 Cumilative:Distance3.511Time31:19.90Pace8:55.43
Split 9:Distance0.375Time1:54.40Pace5:05.07 Cumilative:Distance3.886Time33:14.30Pace8:33.20
Benjamin started too slow on this one, but then kicked in 67.
Split 10:Distance2.600Time22:45.70Pace8:45.27 Cumilative:Distance6.486Time56:00.00Pace8:38.04

Leg 3:Distance3.000Time22:48.90Pace7:36.30
With Joseph and Jacob.

Black Crocs Miles: 13.59

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

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Wed, Nov 12, 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 - 2014-11-12 07:00:05
Workout Totals: Distance12.000Time1:32:43.40Pace7:43.62
12 total. Kids ran their usual distances except for Julia - she did 2 miles, I think.
Leg 1:Distance9.000Time1:09:41.60Pace7:44.62
With Benjamin.
Leg 2:Distance3.000Time23:01.80Pace7:40.60
With Joseph and Jacob.

Black Crocs Miles: 12.00

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

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Thu, Nov 13, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.80	0.00	0.00	0.75	12.55

Fast Running Friend Workout - 2014-11-13 08:41:47
Workout Totals: Distance12.555Time1:39:37.60Pace7:56.11
Did a mostly easy run with a fast interval of 0.75 in 3:51. Was able to keep up with Benjamin up to about 700 meters as he ran 1.25 down the canyon in 6:02. Jenny ran 4.7, Julia did 2, other kids ran their usual distances.
Leg 1:Distance4.805Time37:43.90Pace7:51.16
Ran this part with Benjamin and Jenny. We started at the Canyon Glen Park and ran home. It was cold and windy, I was shivering. Nevertheless we did the workout we were planning on. Benjamin managed 6:02 for 1.25 in spite of the conditions. His opening quarter was 75, but then he sped up and ran the last mile in 4:47. When we were done we ran back to Jenny. She was able to hold around 8:00 average for the whole run. I consider this to be a good sign.
Split 1:Distance1.150Time8:56.70Pace7:46.70 Cumilative:Distance1.150Time8:56.70Pace7:46.70
Warm-up with Benjamin and Jenny. Or maybe a cool-up - I was shivering when we finished.
Split 2:Distance0.750Time3:51.30Pace5:08.40 Cumilative:Distance1.900Time12:48.00Pace6:44.21
The interval. The cold conditions made it harder. First quarter in 75 was manageable, but when Benjamin sped up to 72 I dropped back. My next quarter was 74, and I was down to 82 for the last one - the cold really got to me. I am finding that as I got older I have gotten more sensitive to the cold. The conditions that used to slow me down by maybe 5 seconds per mile now slow me down by as much as 20 and find myself unable to hold the pace as the run progresses.
Split 3:Distance2.905Time24:55.90Pace8:34.94 Cumilative:Distance4.805Time37:43.90Pace7:51.16
Back to the house with Benjamin and Jenny.

Leg 2:Distance4.700Time37:23.00Pace7:57.23
With Benjamin back to the car.
Leg 3:Distance3.050Time24:30.70Pace8:02.20
With Joseph and Jacob. William and Julia ran the first mile with us.
Split 1:Distance1.000Time8:30.90Pace8:30.90 Cumilative:Distance1.000Time8:30.90Pace8:30.90
With Joseph, Jacob, William, and Julia. Joseph and Jacob ran a few seconds ahead.
Split 2:Distance2.050Time15:59.80Pace7:48.20 Cumilative:Distance3.050Time24:30.70Pace8:02.20
Caught up to Joseph and Jacob and finished the run with them.

Black Crocs Miles: 12.56

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

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Fri, Nov 14, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.60	0.00	0.00	0.00	12.60

Fast Running Friend Workout - 2014-11-14 07:11:06
Workout Totals: Distance12.600Time1:47:36.10Pace8:32.39
Usual easy run. Kids ran their usual distances with the exception of Julia - she did only 2. Very slippery in the canyon today.
Leg 1:Distance9.100Time1:18:45.70Pace8:39.31
With Benjamin. Took us forever to get through the run as we had to slow down a lot on the slippery surfaces.
Leg 2:Distance3.000Time24:00.40Pace8:00.13
With Joseph and Jacob. The snow had melted by then so we were able to go at normal speeds.
Leg 3:Distance0.500Time4:50.00Pace9:40.00
With Stephen.

Black Crocs Miles: 12.60

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

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Sat, Nov 15, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.15	0.00	0.00	0.00	16.15

Fast Running Friend Workout - 2014-11-15 08:47:59
Workout Totals: Distance16.150Time2:06:36.00Pace7:50.34
16 total today. Benjamin did 14, Joseph 4, other kids ran their usual distances.
Leg 1:Distance4.010Time32:19.30Pace8:03.62
With Benjamin, Jacob, and Joseph.
Split 1:Distance3.000Time24:29.50Pace8:09.83 Cumilative:Distance3.000Time24:29.50Pace8:09.83
Dropped Jacob off at the end.
Split 2:Distance1.010Time7:49.80Pace7:45.15 Cumilative:Distance4.010Time32:19.30Pace8:03.62
Extra distance with Joseph and Benjamin.

Leg 2:Distance1.000Time8:28.50Pace8:28.50
With Benjamin and William.
Leg 3:Distance9.100Time1:10:31.90Pace7:45.04
With Benjamin.
Leg 4:Distance2.040Time15:16.30Pace7:29.17
Alone.

Black Crocs Miles: 16.15

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
76.26	0.00	0.00	2.63	78.89

Black Crocs Miles: 78.90

Night Sleep Time: 51.00	Nap Time: 0.00	Total Sleep Time: 51.00

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