Breaking the Wall

Week starting Nov 27, 2016

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
67.53	0.00	2.20	0.62	70.35

Khaki Crocs 1 Miles: 70.34

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

Sun, Nov 27, 2016

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 28, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2016-11-28 08:28:49
Workout Totals: Distance10.040Time1:28:14.50Pace8:47.34
Snowy day, slow times. ATV still not road ready, so did not plow. Benjamin had a cold, ran only 6 miles. Otherwise usual distances for everybody. Had an adventure in the evening. We went with our kids to their choir concert in Draper. There was a blizzard. Our van had trouble making it up the hill by the Pointe of the Mountain near Thanksgiving Point - it was very slippery. We slid to the side of the road and could not move forward. One man stopped by and tried to tow us but his tow chain broke. We called the tow truck - the operator told us we would have to get out of the van and find our way to safety on our own if he came. With 11 people, including 3 children under 5 not a good idea. We called highway patrol, but they were swamped. In the meantime, a semi started to try to get around us. It was rather concerning as the tractor had to face sideways as it moved forward to keep the trailer from sliding into us. So all we could do was pray and trust in the experience of the trucker. I figured if he made it that far in his job, he probably knew what he was doing. It all turned out good - the trailer stayed parallel to our van the entire time. Finally after waiting 40 minutes or so we decided to give it another shot - by that time the quality of the snow has changed and we had enough traction to get out.
Leg 1:Distance4.000Time35:42.50Pace8:55.62
With Joseph.
Leg 2:Distance4.000Time35:08.70Pace8:47.17
With Jenny and Jacob.
Leg 3:Distance2.040Time17:23.30Pace8:31.42
Part alone, part with William and Julia.

Khaki Crocs 1 Miles: 10.04

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

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Tue, Nov 29, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.55	0.00	0.00	0.00	10.55

Fast Running Friend Workout - 2016-11-29 08:14:56
Workout Totals: Distance10.550Time1:25:46.20Pace8:07.79
Usual distances for everybody, except Benjamin did only 6 - still has a cold + finals.
Leg 1:Distance4.000Time33:49.10Pace8:27.27
With Joseph.
Leg 2:Distance6.000Time46:22.20Pace7:43.70
With Jacob and Jenny for the first 2 miles, the rest alone.
Leg 3:Distance0.550Time5:34.90Pace10:08.91
With Matthew.

Khaki Crocs 1 Miles: 10.55

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

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Wed, Nov 30, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.42	0.00	0.00	0.62	10.04

Fast Running Friend Workout - 2016-11-30 09:17:41
Workout Totals: Distance10.040Time1:19:37.70Pace7:55.87
Ran with the kids, then did 4x0.156 on the hill over by the house. Wheeled it afterwards - the distance came out to be 827 feet, so 50 seconds for 5:20 pace, 46.9 for 5:00. The grade varies between 3 and 6 %. Kids ran their usual distances, except Benjamin did 4 (cold, finals), and Jenny also did 4.5 as she is starting to catch a cold as well.
Leg 1:Distance4.000Time31:32.50Pace7:53.12
With Jacob. Jenny ran most of the way with us, but fell back in the last half mile.
Leg 2:Distance1.000Time8:39.50Pace8:39.50
With Sarah. Probably a PR for the 8 week old baby.
Leg 3:Distance1.000Time7:54.60Pace7:54.60
With William.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Hill workout.
Leg 5:Distance2.000Time15:40.30Pace7:50.15
Hill repeats, 4x0.156.
Split 1:Distance0.344Time2:50.80Pace8:16.51 Cumilative:Distance0.344Time2:50.80Pace8:16.51
Split 2:Distance0.156Time0:50.80Pace5:25.64 Cumilative:Distance0.500Time3:41.60Pace7:23.20
Split 3:Distance0.344Time3:03.60Pace8:53.72 Cumilative:Distance0.844Time6:45.20Pace8:00.09
Split 4:Distance0.156Time0:51.60Pace5:30.77 Cumilative:Distance1.000Time7:36.80Pace7:36.80
Split 5:Distance0.344Time3:09.90Pace9:12.03 Cumilative:Distance1.344Time10:46.70Pace8:01.18
Split 6:Distance0.156Time0:51.00Pace5:26.92 Cumilative:Distance1.500Time11:37.70Pace7:45.13
Split 7:Distance0.344Time3:12.50Pace9:19.59 Cumilative:Distance1.844Time14:50.20Pace8:02.75
Split 8:Distance0.156Time0:50.10Pace5:21.15 Cumilative:Distance2.000Time15:40.30Pace7:50.15

Khaki Crocs 1 Miles: 10.04

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

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Thu, Dec 01, 2016

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

Fast Running Friend Workout - 2016-12-01 10:31:49
Workout Totals: Distance10.000Time1:13:54.50Pace7:23.45
Usual distances for everybody. Benjamin has not run yet.
Leg 1:Distance4.000Time30:27.40Pace7:36.85
With Jacob.
Leg 2:Distance6.000Time43:27.10Pace7:14.52
Alone.

Khaki Crocs 1 Miles: 10.00

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

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Fri, Dec 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.38	0.00	1.70	0.00	12.08

Fast Running Friend Workout - 2016-12-02 07:53:09
Workout Totals: Distance12.082Time1:32:59.20Pace7:41.78
Total of almost 12 today. Benjamin did 8, Matthew had a hard day, ran only about 0.3. Otherwise usual distances for everybody. I did a few random pickups.
Leg 1:Distance4.000Time27:33.50Pace6:53.38
Caught up to Joseph and Jenny, ran with them some, then did some random pickups.
Split 1:Distance0.750Time5:19.50Pace7:06.00 Cumilative:Distance0.750Time5:19.50Pace7:06.00
Split 2:Distance0.420Time2:35.40Pace6:10.00 Cumilative:Distance1.170Time7:54.90Pace6:45.90
Split 3:Distance0.898Time7:14.60Pace8:03.96 Cumilative:Distance2.068Time15:09.50Pace7:19.80
Split 4:Distance0.312Time1:43.30Pace5:31.09 Cumilative:Distance2.380Time16:52.80Pace7:05.55
Split 5:Distance0.500Time3:52.30Pace7:44.60 Cumilative:Distance2.880Time20:45.10Pace7:12.33
Split 6:Distance0.240Time1:22.00Pace5:41.67 Cumilative:Distance3.120Time22:07.10Pace7:05.35
Split 7:Distance0.150Time1:04.70Pace7:11.33 Cumilative:Distance3.270Time23:11.80Pace7:05.63
Split 8:Distance0.730Time4:21.70Pace5:58.49 Cumilative:Distance4.000Time27:33.50Pace6:53.38

Leg 2:Distance4.000Time31:13.10Pace7:48.27
With Jacob.
Leg 3:Distance1.000Time8:43.70Pace8:43.70
With William and Stephen.
Leg 4:Distance1.000Time7:12.80Pace7:12.80
With William.
Leg 5:Distance0.830Time6:51.50Pace8:15.78
With Matthew and Mary in the stroller.
Leg 6:Distance0.062Time0:58.80Pace15:48.39
With Mary.
Leg 7:Distance0.890Time7:32.60Pace8:28.54
With Matthew and Mary in the stroller.
Leg 8:Distance0.300Time2:53.20Pace9:37.33
With Matthew.

Khaki Crocs 1 Miles: 12.08

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

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Sat, Dec 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
17.14	0.00	0.50	0.00	17.64

Fast Running Friend Workout - 2016-12-03 07:54:18
Workout Totals: Distance17.636Time2:20:16.50Pace7:57.23
Total of 17.6 in multiple segments. 5 with Jenny and Jacob (with a post-VPB 0.5 in 2:41) in the morning, then 800 around the track with Matthew and 2.04 with Stephen (he got a course PR of 17:12), and 10 with Benjamin - he participated in the Putnam competition in the morning, so I saved the extra miles to run with him at night. Usual distances for the kids.
Leg 1:Distance5.000Time38:47.20Pace7:45.44
With Jenny and Joseph - 0.5 pickup in the middle.
Split 1:Distance2.540Time21:21.50Pace8:24.53 Cumilative:Distance2.540Time21:21.50Pace8:24.53
Split 2:Distance0.500Time2:41.50Pace5:23.00 Cumilative:Distance3.040Time24:03.00Pace7:54.67
Split 3:Distance1.960Time14:44.20Pace7:31.12 Cumilative:Distance5.000Time38:47.20Pace7:45.44

Leg 2:Distance0.496Time4:24.20Pace8:52.66
With Matthew on the track.
Leg 3:Distance2.040Time17:12.60Pace8:26.18
With Stephen.
Leg 4:Distance10.100Time1:19:52.50Pace7:54.50
With Benjamin.

Khaki Crocs 1 Miles: 17.63

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
67.53	0.00	2.20	0.62	70.35

Khaki Crocs 1 Miles: 70.34

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

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