Breaking the Wall

Week starting Nov 13, 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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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
58.52	2.00	7.86	4.00	72.38

Khaki Crocs 1 Miles: 72.38

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

Sun, Nov 13, 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, Nov 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2016-11-14 08:34:24
Workout Totals: Distance10.040Time1:24:18.00Pace8:23.78
Joseph had a cold, did only 3 today. William hurt his foot and did not run. Otherwise usual distances for everybody.
Leg 1:Distance4.000Time32:37.60Pace8:09.40
With Jacob.
Leg 2:Distance3.000Time25:16.70Pace8:25.57
With Joseph.
Leg 3:Distance2.040Time17:31.40Pace8:35.39
With William.
Leg 4:Distance0.500Time3:40.80Pace7:21.60
Alone.
Leg 5:Distance0.500Time5:11.50Pace10:23.00
With Matthew.

Khaki Crocs 1 Miles: 10.04

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

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Tue, Nov 15, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.96	0.00	6.00	0.00	12.96

Fast Running Friend Workout - 2016-11-15 07:51:02
Workout Totals: Distance12.960Time1:36:27.10Pace7:26.54
Benjamin and I did a workout today. 6x1 mile alternating up/down in the canyon with 0.25 mile recovery jog. The recovery between 3rd and 4th repeat was longer because both of us needed to visit the bathroom. My times were 5:56.3, 5:28.5, 6:11.2, 5:24.9, 6:08.9, 5:23.9. Benjamin got 5:35, 4:55, 5:31, 4:55, 5:31, 4:45. The purpose of the workout was to practice sea-level speeds on no-net-downhill terrain. Younger kids ran their usual distances except for William who hurt his foot and ran only 1 mile, and Joseph who ran only 3 recovering from the cold.
Leg 1:Distance2.280Time18:08.70Pace7:57.50
Warm-up with Benjamin.
Leg 2:Distance7.400Time49:01.80Pace6:37.54
Workout - 6x1 mile alternative up/down.
Split 1:Distance1.000Time5:56.30Pace5:56.30 Cumilative:Distance1.000Time5:56.30Pace5:56.30
Split 2:Distance0.250Time2:37.10Pace10:28.40 Cumilative:Distance1.250Time8:33.40Pace6:50.72
Split 3:Distance1.000Time5:28.50Pace5:28.50 Cumilative:Distance2.250Time14:01.90Pace6:14.18
Split 4:Distance0.250Time2:36.00Pace10:24.00 Cumilative:Distance2.500Time16:37.90Pace6:39.16
Split 5:Distance1.000Time6:11.20Pace6:11.20 Cumilative:Distance3.500Time22:49.10Pace6:31.17
Split 6:Distance0.400Time4:01.40Pace10:03.50 Cumilative:Distance3.900Time26:50.50Pace6:52.95
Split 7:Distance1.000Time5:24.90Pace5:24.90 Cumilative:Distance4.900Time32:15.40Pace6:34.98
Split 8:Distance0.250Time2:42.70Pace10:50.80 Cumilative:Distance5.150Time34:58.10Pace6:47.40
Split 9:Distance1.000Time6:08.90Pace6:08.90 Cumilative:Distance6.150Time41:07.00Pace6:41.14
Split 10:Distance0.250Time2:30.90Pace10:03.60 Cumilative:Distance6.400Time43:37.90Pace6:49.05
Split 11:Distance1.000Time5:23.90Pace5:23.90 Cumilative:Distance7.400Time49:01.80Pace6:37.54

Leg 3:Distance2.280Time20:38.80Pace9:03.33
Cool-down.
Leg 4:Distance1.000Time8:37.80Pace8:37.80
With William and Jacob.

Khaki Crocs 1 Miles: 12.96

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

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Wed, Nov 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.10	2.00	0.00	0.00	12.10

Fast Running Friend Workout - 2016-11-16 08:44:47
Workout Totals: Distance12.100Time1:33:22.30Pace7:43.00
Usual distances for everybody. Jacob did a 2 mile tempo run down the canyon. He struggled today for some reason. His first mile was decent - 5:55, but then he fell apart and ran 6:05. I think it is psychological - he is starting to be afraid of that course. We need to think of something different.
Leg 1:Distance1.150Time10:04.20Pace8:45.39
Warm-up with Jacob.
Leg 2:Distance2.000Time12:00.90Pace6:00.45
Jacob's tempo run.
Leg 3:Distance0.950Time8:17.50Pace8:43.68
Cool-down with Jacob.
Leg 4:Distance4.000Time31:22.10Pace7:50.52
With Jenny.
Leg 5:Distance4.000Time31:37.60Pace7:54.40
With Joseph.

Khaki Crocs 1 Miles: 12.10

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

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Thu, Nov 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2016-11-17 08:30:12
Workout Totals: Distance10.040Time1:22:29.20Pace8:12.95
Usual day, usual distances, except Matthew had a cough and did not run.
Leg 1:Distance4.000Time32:44.40Pace8:11.10
With Joseph.
Leg 2:Distance2.040Time18:26.70Pace9:02.50
With Stephen.
Leg 3:Distance4.000Time31:18.10Pace7:49.52
With Jenny and Jacob.

Khaki Crocs 1 Miles: 10.04

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

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Fri, Nov 18, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	0.00	10.00

Fast Running Friend Workout - 2016-11-18 15:46:48
Workout Totals: Distance10.000Time1:13:56.40Pace7:23.64
Usual day, usual distances. Matthew had a cough and did not run.
Leg 1:Distance4.000Time31:00.10Pace7:45.02
With Joseph.
Leg 2:Distance6.000Time42:56.30Pace7:09.38
Alone.

Khaki Crocs 1 Miles: 10.00

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

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Sat, Nov 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.38	0.00	1.86	4.00	17.24

Fast Running Friend Workout - 2016-11-19 08:30:32
Workout Totals: Distance17.242Time2:11:31.70Pace7:37.70
Did 16x0.25 in the canyon with Benjamin alternating up and down with 0.125 recovery. My ups were around 81, downs around 74-75. Benjamin was around 76 on the up and 67-68 on the down. On the last two Benjamin did 61 down and 66 up. I only pushed the last up - 77. Then I also did 3x1000 with 400 recovery with Joseph and Jacob. William did 3x400 trying to keep up with us, but he succeeded only on the second interval. Jacob got 3:40,3:38,3:35. Joseph - 3:39, 3:36, 3:33. Stephen ran a bit more than 2 miles total with 400 on the track in 1:37.6 - new PR. Other kids ran their usual distances.
Leg 1:Distance3.500Time27:28.70Pace7:51.06
Warm-up with Benjamin.
Leg 2:Distance5.875Time41:30.70Pace7:03.95
The workout - 16x0.25.
Split 1:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance0.250Time1:14.30Pace4:57.20
Split 2:Distance0.125Time1:10.10Pace9:20.80 Cumilative:Distance0.375Time2:24.40Pace6:25.07
Split 3:Distance0.250Time1:21.00Pace5:24.00 Cumilative:Distance0.625Time3:45.40Pace6:00.64
Split 4:Distance0.125Time1:11.70Pace9:33.60 Cumilative:Distance0.750Time4:57.10Pace6:36.13
Split 5:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance1.000Time6:11.80Pace6:11.80
Split 6:Distance0.125Time1:23.80Pace11:10.40 Cumilative:Distance1.125Time7:35.60Pace6:44.98
Split 7:Distance0.250Time1:20.30Pace5:21.20 Cumilative:Distance1.375Time8:55.90Pace6:29.75
Split 8:Distance0.125Time1:19.30Pace10:34.40 Cumilative:Distance1.500Time10:15.20Pace6:50.13
Split 9:Distance0.250Time1:14.80Pace4:59.20 Cumilative:Distance1.750Time11:30.00Pace6:34.29
Split 10:Distance0.125Time1:22.40Pace10:59.20 Cumilative:Distance1.875Time12:52.40Pace6:51.95
Split 11:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance2.125Time14:14.30Pace6:42.02
Split 12:Distance0.125Time1:21.50Pace10:52.00 Cumilative:Distance2.250Time15:35.80Pace6:55.91
Split 13:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance2.500Time16:50.30Pace6:44.12
Split 14:Distance0.125Time1:24.10Pace11:12.80 Cumilative:Distance2.625Time18:14.40Pace6:56.91
Split 15:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance2.875Time19:35.50Pace6:48.87
Split 16:Distance0.125Time1:25.80Pace11:26.40 Cumilative:Distance3.000Time21:01.30Pace7:00.43
Split 17:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance3.250Time22:16.50Pace6:51.23
Split 18:Distance0.125Time1:29.40Pace11:55.20 Cumilative:Distance3.375Time23:45.90Pace7:02.49
Split 19:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance3.625Time25:07.30Pace6:55.81
Split 20:Distance0.125Time1:26.00Pace11:28.00 Cumilative:Distance3.750Time26:33.30Pace7:04.88
Split 21:Distance0.250Time1:14.50Pace4:58.00 Cumilative:Distance4.000Time27:47.80Pace6:56.95
Split 22:Distance0.125Time1:25.90Pace11:27.20 Cumilative:Distance4.125Time29:13.70Pace7:05.14
Split 23:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance4.375Time30:35.60Pace6:59.57
Split 24:Distance0.125Time1:27.70Pace11:41.60 Cumilative:Distance4.500Time32:03.30Pace7:07.40
Split 25:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance4.750Time33:18.60Pace7:00.76
Split 26:Distance0.125Time1:21.80Pace10:54.40 Cumilative:Distance4.875Time34:40.40Pace7:06.75
Split 27:Distance0.250Time1:20.10Pace5:20.40 Cumilative:Distance5.125Time36:00.50Pace7:01.56
Split 28:Distance0.125Time1:29.20Pace11:53.60 Cumilative:Distance5.250Time37:29.70Pace7:08.51
Split 29:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance5.500Time38:44.90Pace7:02.71
Split 30:Distance0.125Time1:28.60Pace11:48.80 Cumilative:Distance5.625Time40:13.50Pace7:09.07
Split 31:Distance0.250Time1:17.20Pace5:08.80 Cumilative:Distance5.875Time41:30.70Pace7:03.95

Leg 3:Distance3.280Time25:50.00Pace7:52.56
Cool-down with Benjamin, Jenny joined us for the last 2.5.
Leg 4:Distance0.930Time7:55.30Pace8:31.08
To the track with the gang of little boys.
Leg 5:Distance2.359Time17:33.30Pace7:26.50
Workout with Joseph and Jacob (William running 400s).
Split 1:Distance0.621Time3:40.30Pace5:54.75 Cumilative:Distance0.621Time3:40.30Pace5:54.75
Split 2:Distance0.248Time3:15.90Pace13:09.92 Cumilative:Distance0.869Time6:56.20Pace7:58.94
Split 3:Distance0.621Time3:38.30Pace5:51.53 Cumilative:Distance1.490Time10:34.50Pace7:05.84
Split 4:Distance0.248Time3:23.30Pace13:39.76 Cumilative:Distance1.738Time13:57.80Pace8:02.05
Split 5:Distance0.621Time3:35.50Pace5:47.02 Cumilative:Distance2.359Time17:33.30Pace7:26.50
Split 6:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance2.359Time17:33.30Pace7:26.50

Leg 6:Distance0.248Time1:37.60Pace6:33.55
With Stephen, Joseph, and Jacob - Stephen's PR.
Leg 7:Distance1.050Time9:36.10Pace9:08.67
Back to the house with the gang.

Khaki Crocs 1 Miles: 17.24

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
58.52	2.00	7.86	4.00	72.38

Khaki Crocs 1 Miles: 72.38

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

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