Breaking the Wall

Week starting Nov 26, 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
52.50	1.25	4.00	6.49	64.24

Red Crocs Miles: 64.25

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

Sun, Nov 26, 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 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	1.25	0.00	0.25	11.35

Fast Running Friend Workout - 2017-11-27 07:37:58
Workout Totals: Distance11.350Time1:27:42.50Pace7:43.66
Stomach is working better, but still not 100%. Did some moderate pickups. 2x0.625 with Jenny in 3:57 and 3:51, then later ran the last 0.25 of the run in 81.8 with Jacob on the little boy course. Joseph did 5, Jacob 4, William 3, Stephen was having some stomach issues, did only 1, Matthew ran 0.5. Jenny did 4, Julia 3, Sarah 5 at 9:30 pace. For our family home evening activity we did tree decoration. Most of the family decorated the Christmas tree. Jenny and I "decorated" the AVL tree - she had a lab due in her CS 235 class.
Leg 1:Distance4.020Time32:19.60Pace8:02.49
With Jenny.
Split 1:Distance0.500Time4:30.00Pace9:00.00 Cumilative:Distance0.500Time4:30.00Pace9:00.00
Split 2:Distance0.625Time3:57.70Pace6:20.32 Cumilative:Distance1.125Time8:27.70Pace7:31.29
Split 3:Distance0.250Time2:23.50Pace9:34.00 Cumilative:Distance1.375Time10:51.20Pace7:53.60
Split 4:Distance0.625Time3:51.30Pace6:10.08 Cumilative:Distance2.000Time14:42.50Pace7:21.25
Split 5:Distance2.020Time17:37.10Pace8:43.32 Cumilative:Distance4.020Time32:19.60Pace8:02.49

Leg 2:Distance3.280Time24:04.00Pace7:20.24
Alone to get the car.
Leg 3:Distance0.500Time4:08.70Pace8:17.40
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance0.500Time3:54.70Pace7:49.40
Same group minus Matthew.
Leg 5:Distance3.050Time23:15.50Pace7:37.54
With Jacob, part with Joseph, and William.
Split 1:Distance2.040Time16:40.40Pace8:10.39 Cumilative:Distance2.040Time16:40.40Pace8:10.39
Dropped off William.
Split 2:Distance0.760Time5:13.30Pace6:52.24 Cumilative:Distance2.800Time21:53.70Pace7:49.18
Split 3:Distance0.250Time1:21.80Pace5:27.20 Cumilative:Distance3.050Time23:15.50Pace7:37.54
pickup at the end.

Red Crocs Miles: 11.35

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

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Tue, Nov 28, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.37	0.00	0.00	1.25	10.62

Fast Running Friend Workout - 2017-11-28 14:51:15
Workout Totals: Distance10.620Time1:17:36.30Pace7:18.45
Ran with the little kids, then did 2x0.625 with Joseph and Jacob down the canyon. First one we stayed together and ended up with 3:18.7, but Jacob was struggling with stomach pain. On the second one the stomach pain was too much for him - he could only run 3:28. Joseph and I did 3:21.2. I felt sluggish, but was able to stay on pace when I applied effort. Ran more to get the car afterwards. Both Joseph and Jacob did 5 miles total. Jenny did 4 at 8:00 pace, Julia also 4 at 8:30 pace.
Leg 1:Distance0.500Time4:04.10Pace8:08.20
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:58.20Pace8:38.80
With William and Stephen.
Leg 3:Distance1.600Time9:26.50Pace5:54.06
Warm-up with Joseph and Jacob.
Leg 4:Distance3.520Time26:26.30Pace7:30.65
Workout with Joseph and Jacob + cool-down.
Split 1:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance0.625Time3:18.70Pace5:17.92
Split 2:Distance0.250Time2:53.00Pace11:32.00 Cumilative:Distance0.875Time6:11.70Pace7:04.80
Split 3:Distance0.625Time3:21.20Pace5:21.92 Cumilative:Distance1.500Time9:32.90Pace6:21.93
Split 4:Distance2.020Time16:53.40Pace8:21.68 Cumilative:Distance3.520Time26:26.30Pace7:30.65

Leg 5:Distance3.500Time24:41.20Pace7:03.20
More distance alone.

Red Crocs Miles: 10.62

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

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Wed, Nov 29, 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 - 2017-11-29 15:40:34
Workout Totals: Distance10.000Time1:13:46.00Pace7:22.60
Today Sarah and I celebrated our 21st wedding anniversary. Ran with the kids, then went for more distances and did 5x0.25 down the canyon with a brisk 0.25 recovery. Stayed pretty close to 75 on all of them. Felt sluggish on the first, then woke up, but had a hard time going much faster than 75.
Leg 1:Distance0.500Time4:13.50Pace8:27.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time11:39.10Pace7:46.07
Dropped off Matthew.
Leg 3:Distance8.000Time57:53.40Pace7:14.18
Alone.
Split 1:Distance4.050Time31:18.50Pace7:43.83 Cumilative:Distance4.050Time31:18.50Pace7:43.83
Split 2:Distance0.250Time1:15.80Pace5:03.20 Cumilative:Distance4.300Time32:34.30Pace7:34.49
Split 3:Distance0.250Time1:46.50Pace7:06.00 Cumilative:Distance4.550Time34:20.80Pace7:32.92
Split 4:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance4.800Time35:35.70Pace7:24.94
Split 5:Distance0.250Time1:48.40Pace7:13.60 Cumilative:Distance5.050Time37:24.10Pace7:24.38
Split 6:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.300Time38:39.00Pace7:17.55
Split 7:Distance0.250Time1:49.90Pace7:19.60 Cumilative:Distance5.550Time40:28.90Pace7:17.64
Split 8:Distance0.250Time1:15.30Pace5:01.20 Cumilative:Distance5.800Time41:44.20Pace7:11.76
Split 9:Distance0.250Time1:51.40Pace7:25.60 Cumilative:Distance6.050Time43:35.60Pace7:12.33
Split 10:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance6.300Time44:50.30Pace7:07.03
Split 11:Distance1.700Time13:03.10Pace7:40.65 Cumilative:Distance8.000Time57:53.40Pace7:14.18

Red Crocs Miles: 10.00

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

Comments(1)

Thu, Nov 30, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	3.12	10.12

Fast Running Friend Workout - 2017-11-30 15:16:07
Workout Totals: Distance10.125Time1:16:21.40Pace7:32.48
Did 5x0.625 down the canyon. The first two were with Joseph and Jacob. I had a long rest after the third one due to a bathroom visit, which helped me run the 4th one a bit faster and keep all of them under 3:20. Kids and Sarah ran their usual distances, if I remember right.
Leg 1:Distance0.500Time4:08.20Pace8:16.40
With Matthew, Stephen, and William.
Leg 2:Distance1.500Time12:50.20Pace8:33.47
With William and Stephen.
Leg 3:Distance0.500Time4:29.20Pace8:58.40
Warm-up with Joseph and Jacob.
Leg 4:Distance4.425Time30:12.00Pace6:49.49
Workout.
Split 1:Distance0.625Time3:15.50Pace5:12.80 Cumilative:Distance0.625Time3:15.50Pace5:12.80
Split 2:Distance0.250Time3:16.20Pace13:04.80 Cumilative:Distance0.875Time6:31.70Pace7:27.66
Split 3:Distance0.625Time3:19.50Pace5:19.20 Cumilative:Distance1.500Time9:51.20Pace6:34.13
Split 4:Distance0.250Time2:29.30Pace9:57.20 Cumilative:Distance1.750Time12:20.50Pace7:03.14
Split 5:Distance0.625Time3:19.50Pace5:19.20 Cumilative:Distance2.375Time15:40.00Pace6:35.79
Split 6:Distance0.550Time5:17.90Pace9:38.00 Cumilative:Distance2.925Time20:57.90Pace7:10.05
Split 7:Distance0.625Time3:16.90Pace5:15.04 Cumilative:Distance3.550Time24:14.80Pace6:49.80
Split 8:Distance0.250Time2:37.60Pace10:30.40 Cumilative:Distance3.800Time26:52.40Pace7:04.32
Split 9:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance4.425Time30:12.00Pace6:49.49

Leg 5:Distance3.200Time24:41.80Pace7:43.06
Cool-down.

Red Crocs Miles: 10.12

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

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Fri, Dec 01, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.38	0.00	0.00	0.62	10.00

Fast Running Friend Workout - 2017-12-01 16:35:17
Workout Totals: Distance10.000Time1:15:41.10Pace7:34.11
Ran with the kids, then more alone with a pickup for 0.625 down the canyon in the dark in 3:18.8.
Leg 1:Distance0.500Time4:06.50Pace8:13.00
With Matthew, Joseph, Jacob, William, and Stephen.
Leg 2:Distance1.500Time12:08.40Pace8:05.60
Everybody minus Matthew.
Leg 3:Distance8.000Time59:26.20Pace7:25.77
Alone.
Split 1:Distance2.770Time22:15.80Pace8:02.24 Cumilative:Distance2.770Time22:15.80Pace8:02.24
Split 2:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance3.395Time25:34.60Pace7:32.02
Split 3:Distance4.605Time33:51.60Pace7:21.17 Cumilative:Distance8.000Time59:26.20Pace7:25.77

Red Crocs Miles: 10.00

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

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Sat, Dec 02, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.15	0.00	4.00	0.00	12.15

Fast Running Friend Workout - 2017-12-02 15:35:55
Workout Totals: Distance12.150Time1:26:50.60Pace7:08.86
Usual Saturday distances for everybody except Joseph. He had a goofy playing accident with a toy hand cart, bumped his shin bone pretty hard, and was not able to run at all. Afterwards we had the usual "safety goes before fun" discussion. 12 total for me. I think Jenny was able to run 6 miles today at about 8:00 pace. Mary ran 2:54 400 on the track holding my hand - a PR. Did a 4 mile tempo down the canyon into a decent headwind. Jacob ran the first 2 with me in 5:48, 5:48 - 11:36 total. I ran 5:38, 5:36 for the last two. Had a hard time upping the pace beyond that, felt like I was hitting a hard wall.
Leg 1:Distance1.000Time9:00.00Pace9:00.00
With Matthew.
Leg 2:Distance1.100Time9:28.50Pace8:36.82
Warm-up with Jacob.
Leg 3:Distance4.000Time22:50.80Pace5:42.70
Tempo run down the canyon.
Split 1:Distance2.000Time11:36.40Pace5:48.20 Cumilative:Distance2.000Time11:36.40Pace5:48.20
With Jacob.
Split 2:Distance2.000Time11:14.40Pace5:37.20 Cumilative:Distance4.000Time22:50.80Pace5:42.70
Alone.

Leg 4:Distance3.050Time23:04.50Pace7:33.93
Back to the car.
Leg 5:Distance3.000Time22:26.80Pace7:28.93
More distance at home.

Red Crocs Miles: 12.15

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
52.50	1.25	4.00	6.49	64.24

Red Crocs Miles: 64.25

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

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