Breaking the Wall

Week starting Nov 15, 2020

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:	72.31	Year:	3105.12
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
63.71	0.00	13.74	1.00	78.45

Brown Crocs 3 Miles: 78.45

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

Sun, Nov 15, 2020

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. Church at home.

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

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Mon, Nov 16, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.81	0.00	0.00	0.25	12.06

Fast Running Friend Workout - 2020-11-16 09:10:57
Workout Totals: Distance12.060Time1:36:34.90Pace8:00.51
Total of 12, mostly easy runs. Benjamin did his usual pickup at sub-5:00. Jacob and I did a quarter pickup down the canyon in 75.8.
Leg 1:Distance9.000Time1:10:39.90Pace7:51.10
With the kids taking turns.
Split 1:Distance5.730Time45:50.60Pace8:00.03 Cumilative:Distance5.730Time45:50.60Pace8:00.03
Split 2:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance5.980Time47:06.40Pace7:52.64
With Jacob.
Split 3:Distance3.020Time23:33.50Pace7:48.05 Cumilative:Distance9.000Time1:10:39.90Pace7:51.10

Leg 2:Distance1.060Time9:35.00Pace9:02.45
With Julia and Benjamin.
Leg 3:Distance1.000Time7:16.70Pace7:16.70
With Julia and Benjamin.
Leg 4:Distance1.000Time9:03.30Pace9:03.30
With Julia and Benjamin.

Brown Crocs 3 Miles: 12.06

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

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Tue, Nov 17, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	4.00	0.00	12.50

Fast Running Friend Workout - 2020-11-17 09:24:59
Workout Totals: Distance12.500Time1:32:50.80Pace7:25.66
12+ total, 4 mile tempo down the canyon with Joseph and Jacob. Joseph struggled again, almost quit in the third mile, but then I talked him into not quitting and he sped up to 5:57 in the last mile. This is the first time lately that I was able to coaxing him into a sub-6:00 at the end of 4. For some reason he struggles a lot with this workout, which is why we keep doing it. Benjamin did his mile pickup. Otherwise regular runs - well, I suppose Benjamin's mile pickup on an easy day has become part of his regular routine as well.
Leg 1:Distance1.480Time12:27.50Pace8:25.07
With Joseph and Jacob.
Leg 2:Distance4.000Time24:05.00Pace6:01.25
Tempo run with Joseph and Jacob down the canyon.
Leg 3:Distance3.710Time28:18.90Pace7:37.92
Part with Joseph and Jacob, part alone.
Leg 4:Distance0.250Time2:25.90Pace9:43.60
With Bella.
Leg 5:Distance1.060Time9:23.20Pace8:51.32
With Julia, Benjamin, William, Stephen, and Mary.
Leg 6:Distance1.000Time7:15.10Pace7:15.10
With Julia and William.
Leg 7:Distance1.000Time8:55.20Pace8:55.20
Back to the house with William, Stephen, Julia, and Benjamin.

Brown Crocs 3 Miles: 12.50

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

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Wed, Nov 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.86	0.00	1.12	0.00	11.98

Fast Running Friend Workout - 2020-11-18 08:56:52
Workout Totals: Distance8.923Time1:09:38.00Pace7:48.23
12 total. Did a workout with Stephen and Matthew. The rules of the workout were run 1000 in 3:45 or faster, then you are done. If not, you get a "bonus" 600 at the same pace, and if you are not holding the pace for 600, then you get a "bonus" 400. Matthew was lagging behind by 1 second at 600, but kicked and made up the difference hitting the target. Stephen DNF'ed after the first lap. Then he tried again twice, but mentally did not have it. So he earned a treat moratorium. William helped me pace Matthew. Benjamin did 10x0.625 in the canyon alternating directions every 2, with 6 down and 4 up. He kept the average on the down at around 3:00, and 3:05 on the up. The difference was smaller than usual due to a strong wind blowing into the canyon. Other kids ran easy.
Leg 1:Distance0.930Time8:03.20Pace8:39.57
Warm-up.
Leg 2:Distance0.621Time3:45.60Pace6:03.29
1000 with Matthew.
Leg 3:Distance0.125Time1:06.20Pace8:49.60
Recovery.
Leg 4:Distance0.124Time1:33.70Pace12:35.65
Stephen's failed 1000.
Leg 5:Distance0.373Time2:20.70Pace6:17.21
Stephen's failed 1000 try 2.
Leg 6:Distance6.750Time52:48.60Pace7:49.42
Part with Stephen and Matthew, part alone.

Fast Running Friend Workout - 2020-11-18 21:37:26
Workout Totals: Distance3.060Time25:40.30Pace8:23.37

Leg 1:Distance1.060Time9:20.80Pace8:49.06
With Benjamin and Julia.
Leg 2:Distance1.000Time7:12.30Pace7:12.30
With Benjamin and Julia.
Leg 3:Distance1.000Time9:07.20Pace9:07.20
With Benjamin and Julia.

Brown Crocs 3 Miles: 11.98

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

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Thu, Nov 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.99	0.00	0.62	0.75	12.36

Fast Running Friend Workout - 2020-11-19 09:29:53
Workout Totals: Distance12.356Time1:38:26.40Pace7:58.02
12 total. Stephen redeemed himself with a 3:44.3 1000. I was going to have William do the same workout with the 3:25 target, but he mentally was not into it, so I had him target a time that was faster than Stephen's, and he ended up with 3:40.7. Benjamin paced Joseph and Jacob in the same workout. Their target was 3:00. Jacob hit the target with 3:00.2, Joseph fell back and ran 3:01.5, but Benjamin had mercy on him due to the wind, and did not have him run the "bonus" 600. Benjamin also did a mile pickup in 4:57 down the canyon.
Leg 1:Distance0.930Time8:06.50Pace8:43.12
Warm-up.
Leg 2:Distance0.621Time3:44.30Pace6:01.19
Stephen's redemption 1000.
Leg 3:Distance0.124Time1:05.70Pace8:49.84
A jog.
Leg 4:Distance0.621Time3:40.70Pace5:55.39
William's 1000.
Leg 5:Distance6.750Time53:43.20Pace7:57.51
Part with the younger boys, part with Benjamin.
Split 1:Distance4.985Time39:40.00Pace7:57.43 Cumilative:Distance4.985Time39:40.00Pace7:57.43
Split 2:Distance0.125Time0:37.50Pace5:00.00 Cumilative:Distance5.110Time40:17.50Pace7:53.09
Split 3:Distance1.640Time13:25.70Pace8:11.28 Cumilative:Distance6.750Time53:43.20Pace7:57.51

Leg 6:Distance0.250Time2:22.40Pace9:29.60
With Bella.
Leg 7:Distance1.060Time8:59.60Pace8:29.06
With Julia.
Leg 8:Distance1.000Time7:27.10Pace7:27.10
With Julia.
Leg 9:Distance1.000Time9:16.90Pace9:16.90
With Julia.

Brown Crocs 3 Miles: 12.36

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

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Fri, Nov 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.25	0.00	0.00	0.00	13.25

Fast Running Friend Workout - 2020-11-20 09:19:01
Workout Totals: Distance13.250Time1:48:14.20Pace8:10.13
Total of 13, easy runs. Benjamin did a mile pickup.
Leg 1:Distance9.000Time1:11:15.50Pace7:55.06
With the kids taking turns.
Leg 2:Distance0.250Time2:30.40Pace10:01.60
With Bella.
Leg 3:Distance4.000Time34:28.30Pace8:37.08
With Jenny and Benjamin.

Brown Crocs 3 Miles: 13.25

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

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Sat, Nov 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.30	0.00	8.00	0.00	16.30

Fast Running Friend Workout - 2020-11-21 08:58:23
Workout Totals: Distance16.300Time1:55:00.20Pace7:03.33
16+ total. Chad joined us today. We did 2x4 down the canyon again. It was cold, but the wind was friendly. On the first one, Benjamin ran 19:55 passing us shortly after the 3 mile mark. Joseph struggled again, but less than before, and was able to run 23:50 with the closing mile in 5:56. Chad and Jacob pulled ahead at the end by a couple of seconds, I stayed with Joseph. William joined us at the 1 mile mark. His target was 3 miles. He made it on pace to a bit after 1, then fell back, but did not completely give up, and finished 3 miles in 18:27. On the second one, I experienced what I believe to be the wonders of Testogen again. The first mile was 5:56, and did not feel super easy. Then the wonders began - 5:45, 5:46, 5:35 with the last quarter in 79 - that one I felt took me over the edge, I felt like was about to throw up, but I could do it. Last 5 K was around 17:44 - wearing winter clothes with 10 miles in my legs already, 5 of them at a tempo workout pace. The fastest 5 K I've run fresh this year in shorts on that same course is 17:28. We will see if any of those wonders will show in the Thanksgiving race. Chad finished maybe half a second ahead of me - I lost contact in the last 50 meters dodging bikers, and was not strong enough to shift gears and fully regain it in that short amount of space. Benjamin did very well also on the second interval - 19:39 with the last mile in 4:46. He passed us around the 3.5 mark. This is his 4 mile course PR, I believe.
Leg 1:Distance1.480Time12:03.20Pace8:08.65
Warm-up.
Leg 2:Distance4.000Time23:50.90Pace5:57.73
With Chad, Joseph, and Jacob, part with William.
Leg 3:Distance4.150Time33:55.00Pace8:10.36
With Chad and Benjamin.
Leg 4:Distance4.000Time23:02.10Pace5:45.52
With Chad.
Leg 5:Distance2.670Time22:09.00Pace8:17.75
With Chad and Benjamin.

Brown Crocs 3 Miles: 16.30

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
63.71	0.00	13.74	1.00	78.45

Brown Crocs 3 Miles: 78.45

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

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