Breaking the Wall

Week starting Nov 25, 2018

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:	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
65.85	3.00	8.00	0.00	76.85

Navy Crocs Miles: 76.85

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

Sun, Nov 25, 2018

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 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.92	1.00	2.00	0.00	11.92

Fast Running Friend Workout - 2018-11-26 08:50:28
Workout Totals: Distance3.000Time21:28.10Pace7:09.37

Leg 1:Distance3.000Time21:28.10Pace7:09.37
Alone.

Fast Running Friend Workout - 2018-11-26 15:07:50
Workout Totals: Distance8.917Time1:06:58.10Pace7:30.61
Tempo run with Joseph and Jacob. Ran into Armando, we ran some together. I tested him on how long he can hold 6:00 pace down the canyon. It was about a mile.
Leg 1:Distance7.917Time59:25.90Pace7:30.41
Workout with the kids.
Split 1:Distance0.980Time8:23.80Pace8:34.08 Cumilative:Distance0.980Time8:23.80Pace8:34.08
Split 2:Distance2.000Time11:56.30Pace5:58.15 Cumilative:Distance2.980Time20:20.10Pace6:49.43
With Joseph and Jacob.
Split 3:Distance3.400Time28:46.70Pace8:27.85 Cumilative:Distance6.380Time49:06.80Pace7:41.88
Split 4:Distance1.000Time6:01.40Pace6:01.40 Cumilative:Distance7.380Time55:08.20Pace7:28.27
With Armando.
Split 5:Distance0.537Time4:17.70Pace7:59.89 Cumilative:Distance7.917Time59:25.90Pace7:30.41

Leg 2:Distance1.000Time7:32.20Pace7:32.20
With Matthew.

Navy Crocs Miles: 11.92

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

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Tue, Nov 27, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.89	2.00	1.00	0.00	12.89

Fast Running Friend Workout - 2018-11-27 09:02:06
Workout Totals: Distance12.888Time1:37:59.70Pace7:36.22
Ran with Jenny in the AM, then with everybody else in the PM. Paced William through 2 miles down the canyon in 12:03 (6:00, 6:03). Joseph and Jacob ran with us until about 0.5 to go, then picked it up and finished in around 11:47. Bonnie made it to the first mile, almost - was just about a second behind. Stephen made it to about 900 meters.
Leg 1:Distance5.000Time39:48.10Pace7:57.62
With Jenny.
Leg 2:Distance6.768Time49:22.80Pace7:17.77
Split 1:Distance0.980Time8:26.20Pace8:36.53 Cumilative:Distance0.980Time8:26.20Pace8:36.53
Split 2:Distance2.000Time12:03.20Pace6:01.60 Cumilative:Distance2.980Time20:29.40Pace6:52.55
With William - part with Joseph, Jacob, Stephen, and Bonnie.
Split 3:Distance2.700Time22:23.90Pace8:17.74 Cumilative:Distance5.680Time42:53.30Pace7:33.05
Split 4:Distance1.000Time5:47.10Pace5:47.10 Cumilative:Distance6.680Time48:40.40Pace7:17.19
Pickup.
Split 5:Distance0.088Time0:42.40Pace8:01.82 Cumilative:Distance6.768Time49:22.80Pace7:17.77

Leg 3:Distance1.000Time7:22.60Pace7:22.60
With Matthew.
Leg 4:Distance0.120Time1:26.20Pace11:58.33
With Bella.

Navy Crocs Miles: 12.89

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

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Wed, Nov 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2018-11-28 09:21:05
Workout Totals: Distance12.000Time1:32:52.10Pace7:44.34
Usual 12 mile day, usual distances for the kids, did a mile pickup down the canyon in 5:35.
Leg 1:Distance5.000Time39:52.30Pace7:58.46
With Jenny.
Leg 2:Distance6.000Time45:20.20Pace7:33.37
With Joseph, Jacob, William, and Bonnie - part with Stephen - except for the fast mile.
Split 1:Distance3.050Time24:02.80Pace7:53.05 Cumilative:Distance3.050Time24:02.80Pace7:53.05
Split 2:Distance1.000Time5:35.20Pace5:35.20 Cumilative:Distance4.050Time29:38.00Pace7:19.01
Split 3:Distance1.950Time15:42.20Pace8:03.18 Cumilative:Distance6.000Time45:20.20Pace7:33.37

Leg 3:Distance1.000Time7:39.60Pace7:39.60
With Matthew.

Navy Crocs Miles: 12.00

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

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Thu, Nov 29, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-11-29 15:53:25
Workout Totals: Distance12.000Time1:32:44.70Pace7:43.73
Total of 12, usual distances for the kids except for Julia who had a stomach problem and ran only 3, did a 2 mile tempo down the canyon with Joseph in 11:35. 22nd wedding anniversary for Sarah and myself.
Leg 1:Distance6.000Time46:13.90Pace7:42.32
With Joseph, Jacob, William, Stephen, and Bonnie - only Joseph did the tempo, though.
Split 1:Distance0.980Time7:54.90Pace8:04.59 Cumilative:Distance0.980Time7:54.90Pace8:04.59
Split 2:Distance2.000Time11:35.00Pace5:47.50 Cumilative:Distance2.980Time19:29.90Pace6:32.58
Tempo run with Joseph.
Split 3:Distance3.020Time26:44.00Pace8:51.13 Cumilative:Distance6.000Time46:13.90Pace7:42.32

Leg 2:Distance1.000Time7:50.30Pace7:50.30
With Matthew.
Split 1:Distance0.000Time0:00.20Pace0:00.00 Cumilative:Distance0.000Time0:00.20Pace0:00.00
Split 2:Distance1.000Time7:50.10Pace7:50.10 Cumilative:Distance1.000Time7:50.30Pace7:50.30

Leg 3:Distance5.000Time38:40.50Pace7:44.10
Part with Julia, part alone.

Navy Crocs Miles: 12.00

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

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Fri, Nov 30, 2018

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 - 2018-11-30 13:57:53
Workout Totals: Distance12.000Time1:31:53.00Pace7:39.42
Total of 12, usual distances for the kids. Did a mile pickup down the canyon in 5:36.
Leg 1:Distance6.000Time44:54.50Pace7:29.08
With Joseph, Jacob, Bonnie, William (I think), part with Stephen.
Split 1:Distance3.050Time24:07.20Pace7:54.49 Cumilative:Distance3.050Time24:07.20Pace7:54.49
Split 2:Distance1.000Time5:36.60Pace5:36.60 Cumilative:Distance4.050Time29:43.80Pace7:20.44
Split 3:Distance1.950Time15:10.70Pace7:47.03 Cumilative:Distance6.000Time44:54.50Pace7:29.08

Leg 2:Distance1.000Time7:11.30Pace7:11.30
With Joseph and Matthew down the canyon.
Leg 3:Distance1.000Time7:57.90Pace7:57.90
With Joseph and Matthew up the canyon.
Leg 4:Distance4.000Time31:49.30Pace7:57.32
With Jenny.

Navy Crocs Miles: 12.00

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

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Sat, Dec 01, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.04	0.00	2.00	0.00	16.04

Fast Running Friend Workout - 2018-12-01 07:54:53
Workout Totals: Distance16.040Time2:02:29.40Pace7:38.19
16 total, more or less usual distances for the kids, 2 mile tempo down the canyon with Chad in 11:25 (5:51, 5:34).
Leg 1:Distance8.040Time59:50.80Pace7:26.62
With Chad.
Split 1:Distance4.020Time32:00.20Pace7:57.66 Cumilative:Distance4.020Time32:00.20Pace7:57.66
Split 2:Distance2.000Time11:25.30Pace5:42.65 Cumilative:Distance6.020Time43:25.50Pace7:12.81
Tempo run down the canyon.
Split 3:Distance2.020Time16:25.30Pace8:07.77 Cumilative:Distance8.040Time59:50.80Pace7:26.62

Leg 2:Distance1.000Time7:24.60Pace7:24.60
With Matthew, Joseph, and Jacob.
Leg 3:Distance7.000Time55:14.00Pace7:53.43
With Joseph, Jacob, and Bonnie - part with William, Stephen, and Chad.

Navy Crocs Miles: 16.04

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
65.85	3.00	8.00	0.00	76.85

Navy Crocs Miles: 76.85

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

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