Breaking the Wall

Week starting Nov 16, 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
76.52	0.00	3.00	1.25	80.77

Black Crocs Miles: 80.77

Night Sleep Time: 43.00	Nap Time: 8.00	Total Sleep Time: 51.00

Sun, Nov 16, 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 17, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2014-11-17 07:19:21
Workout Totals: Distance12.040Time1:28:59.80Pace7:23.50
12 total. Jenny, and Benjamin ran their usual distances, but I had others run reduced distances as a prevention because Stephen got a fever. So Joseph, Jacob, and Julia ran 2.04, and William did 0.5. Stephen did not run.
Leg 1:Distance9.000Time1:04:31.60Pace7:10.18
With Benjamin.
Leg 2:Distance2.040Time16:57.00Pace8:18.53
With Joseph and Jacob.
Leg 3:Distance1.000Time7:31.20Pace7:31.20
First half with William, then turned around and caught up to Jenny.
Split 1:Distance0.500Time3:55.90Pace7:51.80 Cumilative:Distance0.500Time3:55.90Pace7:51.80
Split 2:Distance0.500Time3:35.30Pace7:10.60 Cumilative:Distance1.000Time7:31.20Pace7:31.20

Black Crocs Miles: 12.04

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

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Tue, Nov 18, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.53	0.00	3.00	0.00	12.53

Fast Running Friend Workout - 2014-11-18 09:26:10
Workout Totals: Distance12.530Time1:36:40.80Pace7:42.95
Did a 3 mile tempo run with Benjamin. Kids ran their usual distances except for Stephen who did only 0.25 recovering from a fever.
Leg 1:Distance4.640Time38:30.50Pace8:17.95
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:45.90Pace5:35.30
3 mile tempo run down the canyon. Was able to stay with Benjamin in the first mile. His assignment was to start at some reasonable pace, and the accelerate with every mile. He ran 5:24, 5:15, 4:59. I did 5:24, 5:41, 5:40. Did not have much juice today.
Leg 3:Distance1.640Time15:33.00Pace9:28.90
Cool-down with Benjamin.
Leg 4:Distance3.000Time23:10.30Pace7:43.43
With Joseph and Jacob.
Leg 5:Distance0.250Time2:41.10Pace10:44.40
With Stephen.

Black Crocs Miles: 12.53

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

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Wed, Nov 19, 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 - 2014-11-19 07:28:12
Workout Totals: Distance12.000Time1:23:48.80Pace6:59.07
12 total. Kids ran usual distances.
Leg 1:Distance9.000Time59:54.60Pace6:39.40
With Benjamin. We started late so we ran faster than usual to get him to class on time.
Leg 2:Distance3.000Time23:54.20Pace7:58.07
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 20, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2014-11-20 10:00:02
Workout Totals: Distance12.000Time1:31:20.40Pace7:36.70
Benjamin and I did 1.25 down the canyon. Benjamin broke 6:00 for the first time with 5:58. I got 6:36 starting out with him, and then running my best pace once I lost contact. Kids ran their usual distances.
Leg 1:Distance3.550Time27:34.10Pace7:45.94
Warm-up with Benjamin.
Leg 2:Distance1.250Time6:36.20Pace5:16.96
Ran the first 600 with Benjamin in 1:50, fell back, made it to 800 in 2:28 then ran my best pace which was around 5:25-30 for some time, hit 5:11 split at the mile, then plopped big time in the last quarter even though I tried to hold the pace - 85. Benjamin ran 5:58 with the splits of 74, 72, 72, 70, and 70.
Leg 3:Distance4.200Time34:49.90Pace8:17.60
Cool-down with Benjamin.
Leg 4:Distance3.000Time22:20.20Pace7:26.73
With Joseph and Jacob. They were on the move today.

Black Crocs Miles: 12.00

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

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Fri, Nov 21, 2014

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

Fast Running Friend Workout - 2014-11-21 07:05:24
Workout Totals: Distance12.100Time1:33:48.30Pace7:45.15
Total of 12. Kids ran their usual distances except for Julia - she was having foot issues (heel inflammation), was able to jog half a mile, then she had to bike.
Leg 1:Distance9.100Time1:09:59.90Pace7:41.53
With Benjamin.
Leg 2:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Black Crocs Miles: 12.10

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

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Sat, Nov 22, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.10	0.00	0.00	0.00	20.10

Fast Running Friend Workout - 2014-11-22 08:33:30
Workout Totals: Distance20.100Time2:38:37.80Pace7:53.52
Total of 20.1. Benjamin did 14.6, Julia was able to run 3, Joseph and Jacob did 4, Jenny 4, William 1, Stephen 0.5.
Leg 1:Distance4.000Time31:26.50Pace7:51.62
With Jacob and Joseph. Jacob ran 4 miles today for the first time and did quite well averaging a solid sub-8:00 on our hilly course.
Leg 2:Distance0.500Time5:20.80Pace10:41.60
With Stephen.
Leg 3:Distance1.000Time8:10.10Pace8:10.10
With William.
Leg 4:Distance14.600Time1:53:40.40Pace7:47.15
With Benjamin. We got rained on plus some hail for good measure.

Black Crocs Miles: 20.10

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
76.52	0.00	3.00	1.25	80.77

Black Crocs Miles: 80.77

Night Sleep Time: 43.00	Nap Time: 8.00	Total Sleep Time: 51.00

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