Breaking the Wall

Week starting Nov 12, 2017

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
51.98	0.74	0.88	8.87	62.47

Red Crocs Miles: 62.47

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

Sun, Nov 12, 2017

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 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.75	0.00	0.00	1.25	10.00

Fast Running Friend Workout - 2017-11-13 08:57:35
Workout Totals: Distance2.000Time16:12.60Pace8:06.30
Ran with the little boys in the morning, total of 2, then 8 more later, 2.5 with Julia, also did 5x0.25 down the canyon with 0.25 recovery - moderate headwind.
Leg 1:Distance0.500Time4:22.50Pace8:45.00
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:50.10Pace7:53.40
Same group minus Matthew.

Fast Running Friend Workout - 2017-11-13 13:09:52
Workout Totals: Distance8.000Time59:06.80Pace7:23.35

Leg 1:Distance8.000Time59:06.80Pace7:23.35
Alone, did 5x0.25 with 0.25 brisk recovery in the middle.
Split 1:Distance4.050Time32:14.80Pace7:57.73 Cumilative:Distance4.050Time32:14.80Pace7:57.73
Split 2:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance4.300Time33:31.70Pace7:47.84
Split 3:Distance0.250Time1:45.40Pace7:01.60 Cumilative:Distance4.550Time35:17.10Pace7:45.30
Split 4:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance4.800Time36:32.10Pace7:36.69
Split 5:Distance0.250Time1:46.10Pace7:04.40 Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 6:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.300Time39:33.50Pace7:27.83
Split 7:Distance0.250Time1:48.40Pace7:13.60 Cumilative:Distance5.550Time41:21.90Pace7:27.19
Split 8:Distance0.250Time1:15.60Pace5:02.40 Cumilative:Distance5.800Time42:37.50Pace7:20.95
Split 9:Distance0.250Time1:52.60Pace7:30.40 Cumilative:Distance6.050Time44:30.10Pace7:21.34
Split 10:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance6.300Time45:45.00Pace7:15.71
Split 11:Distance1.700Time13:21.80Pace7:51.65 Cumilative:Distance8.000Time59:06.80Pace7:23.35

Red Crocs Miles: 10.00

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

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Tue, Nov 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.21	0.00	0.00	3.12	10.33

Fast Running Friend Workout - 2017-11-14 12:00:13
Workout Totals: Distance10.335Time1:16:37.70Pace7:24.87
Did 5x0.625 with 0.25 rest down the canyon. Joseph and Jacob did the first 2 with me. Headwind. Managed to keep sub-3:20 average (5:20 pace). Sarah ran 7:08 mile down the canyon + 4 more at an easy pace. Jenny had a cold, ran only 2 miles. Julia did the usual 5.
Leg 1:Distance0.500Time4:11.60Pace8:23.20
With Matthew, William, and Stephen.
Leg 2:Distance0.350Time3:30.40Pace10:01.14
Warm-up with Sarah, William, and Stephen.
Leg 3:Distance1.000Time7:08.90Pace7:08.90
Sarah's fast mile.
Leg 4:Distance0.750Time5:29.90Pace7:19.87
Back to the park.
Leg 5:Distance0.410Time3:27.00Pace8:24.88
Warm-up with Joseph and Jacob.
Leg 6:Distance4.125Time27:38.40Pace6:42.04
5x0.625 with 0.25 slow recovery jog, Joseph and Jacob did the first 2 with me. Jacob fell back on the second one finishing in 3:23.
Split 1:Distance0.625Time3:18.20Pace5:17.12 Cumilative:Distance0.625Time3:18.20Pace5:17.12
Split 2:Distance0.250Time3:11.00Pace12:44.00 Cumilative:Distance0.875Time6:29.20Pace7:24.80
Split 3:Distance0.625Time3:21.50Pace5:22.40 Cumilative:Distance1.500Time9:50.70Pace6:33.80
Split 4:Distance0.250Time2:35.60Pace10:22.40 Cumilative:Distance1.750Time12:26.30Pace7:06.46
Split 5:Distance0.625Time3:20.10Pace5:20.16 Cumilative:Distance2.375Time15:46.40Pace6:38.48
Split 6:Distance0.250Time2:25.80Pace9:43.20 Cumilative:Distance2.625Time18:12.20Pace6:56.08
Split 7:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance3.250Time21:31.00Pace6:37.23
Split 8:Distance0.250Time2:47.30Pace11:09.20 Cumilative:Distance3.500Time24:18.30Pace6:56.66
Split 9:Distance0.625Time3:20.10Pace5:20.16 Cumilative:Distance4.125Time27:38.40Pace6:42.04

Leg 7:Distance3.200Time25:11.50Pace7:52.34
Alone.

Red Crocs Miles: 10.34

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

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Wed, Nov 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.04	0.00	0.88	1.12	10.04

Fast Running Friend Workout - 2017-11-15 11:37:41
Workout Totals: Distance10.040Time1:14:12.20Pace7:23.45
Ran with the little kids, then ran 8 with a 2 mile fartlek in 11:01.8 down the canyon. I think the wind was friendlier today which allowed me to go faster. Did 0.25 fast/0.5 tempo/0.25 fast/0.375 tempo/0.625 fast. I ran more or less as planned on all the segments except for the 2:14 plop for 0.375 after the first mile. But I made up with the closing 3:17 0.625. Jenny was still recovering from the cold, ran only 2 miles. Julia did 5 at almost 8:00 pace. Sarah ran 4 miles at around 10:00 average.
Leg 1:Distance0.500Time3:58.70Pace7:57.40
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:48.70Pace7:52.47
Dropped off Matthew, played leapfrog.
Leg 3:Distance4.020Time31:41.80Pace7:53.08
From the house into the canyon. First 1.5 with Joseph.
Leg 4:Distance2.000Time11:01.70Pace5:30.85
Fartlek down the canyon.
Split 1:Distance0.250Time1:19.10Pace5:16.40 Cumilative:Distance0.250Time1:19.10Pace5:16.40
Split 2:Distance0.500Time2:52.60Pace5:45.20 Cumilative:Distance0.750Time4:11.70Pace5:35.60
Split 3:Distance0.250Time1:18.60Pace5:14.40 Cumilative:Distance1.000Time5:30.30Pace5:30.30
Split 4:Distance0.375Time2:14.30Pace5:58.13 Cumilative:Distance1.375Time7:44.60Pace5:37.89
Split 5:Distance0.625Time3:17.10Pace5:15.36 Cumilative:Distance2.000Time11:01.70Pace5:30.85

Leg 5:Distance2.020Time15:41.30Pace7:45.99
To the house.

Red Crocs Miles: 10.04

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

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Thu, Nov 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.46	0.74	0.00	1.88	10.08

Fast Running Friend Workout - 2017-11-16 09:46:26
Workout Totals: Distance10.075Time1:17:26.10Pace7:41.15
Matthew wanted to do a mile time trial today, but he just did not have the mental juice. Might have had something to do with running too late in the morning. William in the meantime did a quick mile on the track in 6:29 - I caught up to him and ran with him for the last 1 K. Then I did 2x0.625 with 0.25 slow jog recovery with Jacob in 3:19.4 and 3:20.6, and also added 0.625 uphill on my own on the way back to the car in 3:32.4. Sarah did 5 miles at about 9:20 average, Julia did 5 in 40:06, Jenny did 3 at about a bit slower than 8:00 average. Mary set a record for 0.25 with Joseph's help running it in 3:02.
Leg 1:Distance0.510Time4:11.80Pace8:13.73
With Matthew.
Leg 2:Distance0.496Time4:08.80Pace8:21.61
With Matthew.
Leg 3:Distance0.744Time4:40.00Pace6:16.34
Most of it with William.
Leg 4:Distance0.530Time4:52.30Pace9:11.51
With Joseph and Jacob - warm-up.
Leg 5:Distance1.500Time9:47.30Pace6:31.53
2x0.625 with Jacob down the canyon.
Split 1:Distance0.625Time3:19.40Pace5:19.04 Cumilative:Distance0.625Time3:19.40Pace5:19.04
Split 2:Distance0.250Time3:07.30Pace12:29.20 Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:20.60Pace5:20.96 Cumilative:Distance1.500Time9:47.30Pace6:31.53

Leg 6:Distance2.020Time17:28.60Pace8:39.11
Cool-down with Joseph and Jacob.
Leg 7:Distance4.275Time32:17.30Pace7:33.17
Back to the car. Did 0.625 uphill.
Split 1:Distance2.580Time20:21.70Pace7:53.53 Cumilative:Distance2.580Time20:21.70Pace7:53.53
Split 2:Distance0.625Time3:32.40Pace5:39.84 Cumilative:Distance3.205Time23:54.10Pace7:27.46
Split 3:Distance1.070Time8:23.20Pace7:50.28 Cumilative:Distance4.275Time32:17.30Pace7:33.17

Red Crocs Miles: 10.07

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

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Fri, Nov 17, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.51	0.00	0.00	0.50	10.01

Fast Running Friend Workout - 2017-11-17 08:41:19
Workout Totals: Distance10.010Time1:17:19.10Pace7:43.45
Ran with the kids, then a bit more on my own, total of 10. Did 0.5 uphill pickup at the end in 2:47.9. It was a bit slower than last time, but the pacing was more even - I had 83 after the first quarter as opposed to 81. Felt like I could go longer, but not faster for some reason. Julia did 5 in 39:47, first time at sub-8:00 pace in a couple of weeks, I believe. Sarah ran 5 at a bit sub-10:00 pace, Jenny did 4 at a bit over 8:00 pace.
Leg 1:Distance0.500Time4:05.70Pace8:11.40
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:02.70Pace8:01.80
Same company minus Matthew. Played leapfrog.
Leg 3:Distance5.000Time39:26.10Pace7:53.22
With Joseph. Caught up to Julia at 1.5 and ran with her the rest of the way.
Leg 4:Distance3.010Time21:44.60Pace7:13.42
Alone, did 0.5 pickup uphill.
Split 1:Distance2.510Time18:56.70Pace7:32.87 Cumilative:Distance2.510Time18:56.70Pace7:32.87
Split 2:Distance0.500Time2:47.90Pace5:35.80 Cumilative:Distance3.010Time21:44.60Pace7:13.42

Red Crocs Miles: 10.01

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

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Sat, Nov 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.01	0.00	0.00	1.00	12.01

Fast Running Friend Workout - 2017-11-18 12:01:05
Workout Totals: Distance12.010Time1:27:42.70Pace7:18.19
Total of 12. Did a fast mile pacing Jacob to a mile PR at the Orem High Track. He ran 5:28.4. Splits 79, 84, 84, 79. This is a PR by 5.3 seconds. With that he becomes the youngest ever in our family to go under 5:30. Joseph did it at 12 years 177 days old. Jacob today was 11 years and 120 days old. He hit a plateau for a couple of months where he struggled to even break 5:45, but he was able to climb out of it. I think there were two parts to the magic: 2x1000 with 400 recovery workout, and having him not look at his watch. Julia had a stomach bug, ran just 1 mile in 9:57. Jenny did 6. Sarah ran 5, do not remember how fast.
Leg 1:Distance1.000Time8:32.40Pace8:32.40
With Matthew.
Leg 2:Distance1.000Time5:28.40Pace5:28.40
Jacob's mile time trial
Leg 3:Distance10.010Time1:13:41.90Pace7:21.75
First mile with Jacob, the rest alone.

Red Crocs Miles: 12.01

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
51.98	0.74	0.88	8.87	62.47

Red Crocs Miles: 62.47

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

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