Breaking the Wall

Week starting Nov 17, 2019

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:	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
67.95	5.00	4.00	1.16	78.11

Neon Crocs 1 Miles: 78.09

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

Sun, Nov 17, 2019

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. Would have a more interesting entry for this if I had gotten around to it earlier, but now I do not remember what else happened.

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

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Mon, Nov 18, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2019-11-18 08:16:44
Workout Totals: Distance12.000Time1:27:51.20Pace7:19.27
Mostly easy runs, usual distances.
Leg 1:Distance9.000Time1:03:55.90Pace7:06.21
Alone, a pickup at the end on the uphill.
Split 1:Distance8.845Time1:03:05.60Pace7:07.99 Cumilative:Distance8.845Time1:03:05.60Pace7:07.99
Split 2:Distance0.155Time0:50.30Pace5:24.52 Cumilative:Distance9.000Time1:03:55.90Pace7:06.21

Leg 2:Distance3.000Time23:55.30Pace7:58.43
With Joseph, Jacob, and Julia.

Neon Crocs 1 Miles: 12.00

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

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Tue, Nov 19, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.18	2.00	1.00	0.00	12.18

Fast Running Friend Workout - 2019-11-19 09:03:28
Workout Totals: Distance12.180Time1:34:12.90Pace7:44.11
Did a workout with the kids today. Stephen's went OK, he ran 2 miles down the canyon in 13:25 - a lot of whining, but he pulled through. William was supposed to do 3x1 mile down the canyon, but after the first one in 5:58 he threw a fit. Joseph and Jacob ran the first 0.75 with us, then closed in 78, and got 5:48. Easy runs for other kids including Benjamin.
Leg 1:Distance2.000Time14:58.50Pace7:29.25
With Matthew on the big boy course - he got a course record.
Leg 2:Distance0.230Time2:14.20Pace9:43.48
Warm-up with Stephen, Joseph, and Jacob.
Leg 3:Distance2.000Time13:25.50Pace6:42.75
Paced Stephen with Joseph and Jacob through 2 mile tempo down the canyon.
Leg 4:Distance1.920Time16:07.90Pace8:24.11
Cool-down with Joseph, Jacob, and Stephen.
Leg 5:Distance0.230Time2:06.90Pace9:11.74
William's warm-up.
Leg 6:Distance5.800Time45:19.90Pace7:48.95
Failed workout with William.
Split 1:Distance1.000Time5:58.20Pace5:58.20 Cumilative:Distance1.000Time5:58.20Pace5:58.20
Split 2:Distance4.800Time39:21.70Pace8:12.02 Cumilative:Distance5.800Time45:19.90Pace7:48.95

Neon Crocs 1 Miles: 12.18

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

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Wed, Nov 20, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.90	0.00	3.00	0.00	11.90

Fast Running Friend Workout - 2019-11-20 09:14:02
Workout Totals: Distance11.900Time1:32:01.20Pace7:43.97
Today was William's day of redemption. He did 3x1 mile down the canyon in 5:49, 5:50, 5:45. Joseph and Jacob did the workout with him running alongside for the first 0.75 and then kicking for the last 0.25. On the first one Joseph stayed with Jacob and they got 72, on the second one Jacob ran 73, Joseph 75, on the last one Jacob 69, Joseph 77. Joseph would have been slower, but William was breathing down his neck as he himself kicked in 83. I stayed with William.
Leg 1:Distance3.000Time23:58.00Pace7:59.33
I think this was with Julia.
Leg 2:Distance0.980Time7:45.70Pace7:55.20
Warm-up.
Leg 3:Distance3.500Time23:33.60Pace6:43.89
William's workout.
Split 1:Distance1.000Time5:49.80Pace5:49.80 Cumilative:Distance1.000Time5:49.80Pace5:49.80
Split 2:Distance0.250Time2:56.50Pace11:46.00 Cumilative:Distance1.250Time8:46.30Pace7:01.04
Split 3:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance2.250Time14:36.70Pace6:29.64
Split 4:Distance0.250Time3:11.10Pace12:44.40 Cumilative:Distance2.500Time17:47.80Pace7:07.12
Split 5:Distance1.000Time5:45.80Pace5:45.80 Cumilative:Distance3.500Time23:33.60Pace6:43.89

Leg 4:Distance2.420Time20:47.30Pace8:35.41
Cool-down with Joseph, Jacob, and William.
Leg 5:Distance2.000Time15:56.60Pace7:58.30
With Matthew.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 11.90

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

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Thu, Nov 21, 2019

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 - 2019-11-21 13:22:28
Workout Totals: Distance12.000Time1:31:20.10Pace7:36.68
Easy day, total of 12 for me, usual distances for the kids. Benjamin passed the post-marathon recovery test running 2 miles down the canyon in 9:57 and feeling strong.
Leg 1:Distance2.000Time15:39.80Pace7:49.90
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance7.000Time51:44.40Pace7:23.49
First mile with the kids, the rest alone.
Leg 3:Distance3.000Time23:55.90Pace7:58.63
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

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Fri, Nov 22, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.00	3.00	0.00	0.00	12.00

Fast Running Friend Workout - 2019-11-22 14:47:41
Workout Totals: Distance12.000Time1:30:06.50Pace7:30.54
Total of 12. We did a fun 2 mile competition among the kids again down the Provo Canyon with a handicapped start based on ability. The prizes were 5 Luna bars for first, then 4, 3, 2, 1. Results were Jacob 10:52, Joseph 10:54, Stephen 12:54 (2:00 head start, crossing the line at 10:54, new record), Julia 13:45 (2:40 head start, line 11:05), and William 12:38 (1:00 head start, line 11:38). I paced Stephen. Matthew ran a course record on the big boy course - 6:56.
Leg 1:Distance0.480Time4:10.20Pace8:41.25
Warm-up with the kids.
Leg 2:Distance2.000Time12:54.50Pace6:27.25
Paced Stephen through 2 miles down the canyon.
Leg 3:Distance7.520Time59:25.70Pace7:54.16
Cool-down.
Leg 4:Distance1.000Time6:56.40Pace6:56.40
With Matthew on the big boy course.
Leg 5:Distance1.000Time6:39.70Pace6:39.70
Alone.

Neon Crocs 1 Miles: 12.00

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

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Sat, Nov 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.02	0.00	0.00	1.00	18.02

Fast Running Friend Workout - 2019-11-23 10:13:40
Workout Totals: Distance18.015Time2:31:56.50Pace8:26.05
Total of 18. Benjamin was able to do 8x0.25 on Saturday (down Provo Canyon) averaging under 63. I started with him and did 8x0.125 in the 30.6 - 34.1 range, most being around 31 low. This was his first workout in that speed range since before his mission. We discovered a weakness in the process that is rather interesting - he can start in 30 no problem, even 28 on the last one, but for the life of him could not run the second half under 32. Rather surprising given that he can run a 5 K solo on the road at altitude in 15:34 on an unaided course with even splits (Liberty Park), and 1:08:21 at the Top of Utah closing the last mile in 5:00. But this was consistent with how he raced in the mile at Liberty Park - he started out on pace for 4:24, but then could not hold it and finished in 4:40. Then I added more distance right away, doing 1 mile uphill with Sarah in the middle. Benjamin added the distance in the evening as he wanted to talk to a friend in Ukraine and it was getting late there. Other kids did easy runs, usual Saturday distances.
Leg 1:Distance3.370Time26:46.60Pace7:56.74
Warm-up with Benjamin.
Leg 2:Distance4.375Time42:02.70Pace9:36.62
Workout.
Split 1:Distance0.125Time0:33.40Pace4:27.20 Cumilative:Distance0.125Time0:33.40Pace4:27.20
Split 2:Distance0.375Time3:53.80Pace10:23.47 Cumilative:Distance0.500Time4:27.20Pace8:54.40
Split 3:Distance0.125Time0:31.60Pace4:12.80 Cumilative:Distance0.625Time4:58.80Pace7:58.08
Split 4:Distance0.375Time4:21.70Pace11:37.87 Cumilative:Distance1.000Time9:20.50Pace9:20.50
Split 5:Distance0.125Time0:31.30Pace4:10.40 Cumilative:Distance1.125Time9:51.80Pace8:46.04
Split 6:Distance0.375Time4:30.10Pace12:00.27 Cumilative:Distance1.500Time14:21.90Pace9:34.60
Split 7:Distance0.125Time0:34.20Pace4:33.60 Cumilative:Distance1.625Time14:56.10Pace9:11.45
Split 8:Distance0.375Time3:55.90Pace10:29.07 Cumilative:Distance2.000Time18:52.00Pace9:26.00
Split 9:Distance0.125Time0:30.60Pace4:04.80 Cumilative:Distance2.125Time19:22.60Pace9:07.11
Split 10:Distance0.500Time5:35.80Pace11:11.60 Cumilative:Distance2.625Time24:58.40Pace9:30.82
Split 11:Distance0.125Time0:31.20Pace4:09.60 Cumilative:Distance2.750Time25:29.60Pace9:16.22
Split 12:Distance0.500Time5:24.30Pace10:48.60 Cumilative:Distance3.250Time30:53.90Pace9:30.43
Split 13:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance3.375Time31:25.30Pace9:18.61
Split 14:Distance0.500Time5:35.20Pace11:10.40 Cumilative:Distance3.875Time37:00.50Pace9:33.03
Split 15:Distance0.125Time0:32.70Pace4:21.60 Cumilative:Distance4.000Time37:33.20Pace9:23.30
Split 16:Distance0.375Time4:29.50Pace11:58.67 Cumilative:Distance4.375Time42:02.70Pace9:36.62

Leg 3:Distance3.270Time28:09.30Pace8:36.61
Cool-down with Benjamin.
Leg 4:Distance7.000Time54:57.90Pace7:51.13
Mostly alone, ran one mile with Sarah uphill in 9:25.

Neon Crocs 1 Miles: 18.02

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
67.95	5.00	4.00	1.16	78.11

Neon Crocs 1 Miles: 78.09

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

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