Breaking the Wall

Week starting Nov 29, 2015

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:	40.31	Year:	3073.12
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
78.87	0.00	0.00	2.25	81.12

White Crocs 2 Miles: 81.12

Night Sleep Time: 16.00	Nap Time: 1.00	Total Sleep Time: 17.00

Sun, Nov 29, 2015

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. Heard good talks on work and service in the Sacrament meeting. Jacob's teacher was out of town, so I taught his class in Primary afterwards. The lesson was about how Paul escaped beating by telling the authorities he was a Roman citizen, and then testified to king Agrippa, how responded with "Almost thou persuadest me to be a Christian"

Night Sleep Time: 8.00	Nap Time: 1.00	Total Sleep Time: 9.00

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Mon, Nov 30, 2015

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 - 2015-11-30 07:44:24
Workout Totals: Distance12.000Time1:43:29.90Pace8:37.49
Lots of snow today, Benjamin and I barely broke 8:30 average. Usual runs for everybody. Benjamin was going to have a busy week at school, so he is running singles this week, only 8 miles a day.
Leg 1:Distance8.000Time1:07:43.80Pace8:27.98
With Benjamin.
Leg 2:Distance4.000Time35:46.10Pace8:56.52
With Joseph, Jacob, Jenny, and Julia. Jenny turned around after 1.5 so she could run with William and Stephen.

White Crocs 2 Miles: 12.00

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

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Tue, Dec 01, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-01 08:59:24
Workout Totals: Distance12.000Time1:35:45.50Pace7:58.79
Usual 12, except did a 3x0.25 down the canyon with Benjamin (72.9, 71.3, 68.9). Kids ran their usual distances.
Leg 1:Distance8.000Time1:03:01.40Pace7:52.68
With Benjamin.
Split 1:Distance4.735Time38:48.10Pace8:11.68 Cumilative:Distance4.735Time38:48.10Pace8:11.68
Split 2:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance4.985Time40:01.00Pace8:01.64
Split 3:Distance0.500Time4:08.10Pace8:16.20 Cumilative:Distance5.485Time44:09.10Pace8:02.97
Split 4:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance5.735Time45:20.40Pace7:54.35
Split 5:Distance0.375Time3:21.20Pace8:56.53 Cumilative:Distance6.110Time48:41.60Pace7:58.17
Split 6:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance6.360Time49:50.50Pace7:50.20
Split 7:Distance1.640Time13:10.90Pace8:02.26 Cumilative:Distance8.000Time1:03:01.40Pace7:52.68

Leg 2:Distance4.000Time32:44.10Pace8:11.02
With Joseph, Jacob, Jenny, and Julia. Do not not remember who ran with William and Stephen today, I think Jenny again.

White Crocs 2 Miles: 12.00

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

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Wed, Dec 02, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-02 07:46:12
Workout Totals: Distance12.000Time1:36:36.40Pace8:03.03
Kids ran their usual distances today. Benjamin and I did 3x0.25 down the canyon. Benjamin is on reduced mileage schedule due to school stress - only 8 a day without the second run. He is taking 4 senior level applied math classes, but that is not stressing him quite as bad as his technical writing class.
Leg 1:Distance8.000Time1:04:40.60Pace8:05.08
With Benjamin
Split 1:Distance4.735Time39:39.90Pace8:22.62 Cumilative:Distance4.735Time39:39.90Pace8:22.62
Split 2:Distance0.250Time1:09.60Pace4:38.40 Cumilative:Distance4.985Time40:49.50Pace8:11.37
Split 3:Distance0.500Time4:13.80Pace8:27.60 Cumilative:Distance5.485Time45:03.30Pace8:12.85
Split 4:Distance0.250Time1:08.90Pace4:35.60 Cumilative:Distance5.735Time46:12.20Pace8:03.38
Split 5:Distance0.375Time3:21.60Pace8:57.60 Cumilative:Distance6.110Time49:33.80Pace8:06.71
Split 6:Distance0.250Time1:06.90Pace4:27.60 Cumilative:Distance6.360Time50:40.70Pace7:58.10
Split 7:Distance1.640Time13:59.90Pace8:32.13 Cumilative:Distance8.000Time1:04:40.60Pace8:05.08

Leg 2:Distance4.000Time31:55.80Pace7:58.95
With Joseph, Jacob, Jenny, and Julia.

White Crocs 2 Miles: 12.00

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

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Thu, Dec 03, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.12	0.00	0.00	0.00	13.12

Fast Running Friend Workout - 2015-12-03 08:16:20
Workout Totals: Distance13.125Time1:43:12.30Pace7:51.79
A little bit longer today. Sarah left her jacket at her turnaround, So I ran further with Jenny, Joseph, and Jacob to retrieve it. Otherwise usual distances for the kids.
Leg 1:Distance8.000Time1:01:18.20Pace7:39.77
With Benjamin.
Leg 2:Distance0.125Time1:15.00Pace10:00.00
With Matthew.
Leg 3:Distance5.000Time40:39.10Pace8:07.82
With Jenny, Joseph, and Jacob. Julia and Stephen ran the first 0.5 with us, then turned around.

White Crocs 2 Miles: 13.12

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

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Fri, Dec 04, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.00	0.75	12.00

Fast Running Friend Workout - 2015-12-04 06:57:38
Workout Totals: Distance12.000Time1:37:26.00Pace8:07.17
Felt tired today due to a lack of sleep lately. Benjamin and I did 3x0.25 down the canyon, otherwise kids ran their usual distances.
Leg 1:Distance4.000Time33:49.70Pace8:27.43
With Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:03:36.30Pace7:57.04
With Benjamin.
Split 1:Distance4.735Time38:57.50Pace8:13.66 Cumilative:Distance4.735Time38:57.50Pace8:13.66
Split 2:Distance0.250Time1:07.20Pace4:28.80 Cumilative:Distance4.985Time40:04.70Pace8:02.39
Split 3:Distance0.500Time4:09.20Pace8:18.40 Cumilative:Distance5.485Time44:13.90Pace8:03.85
Split 4:Distance0.250Time1:09.70Pace4:38.80 Cumilative:Distance5.735Time45:23.60Pace7:54.91
Split 5:Distance0.375Time3:18.30Pace8:48.80 Cumilative:Distance6.110Time48:41.90Pace7:58.22
Split 6:Distance0.250Time1:09.00Pace4:36.00 Cumilative:Distance6.360Time49:50.90Pace7:50.27
Split 7:Distance1.640Time13:45.40Pace8:23.29 Cumilative:Distance8.000Time1:03:36.30Pace7:57.04

White Crocs 2 Miles: 12.00

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

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Sat, Dec 05, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
20.00	0.00	0.00	0.00	20.00

Fast Running Friend Workout - 2015-12-05 09:32:12
Workout Totals: Distance10.205Time1:22:01.20Pace8:02.23
Benjamin took the Putnam exam today, so our schedule was a little different. I did get a total of 20 in over the course of the day. Today was a rare day when I was able to run with every one out of my eight regularly running children. Benjamin did 10 with me in the evening, Jenny, Julia, Joseph, and Jacob 5, William 3, Stephen 1, Matthew 0.125.
Leg 1:Distance5.000Time39:08.10Pace7:49.62
With Jenny, Joseph, and Jacob.
Leg 2:Distance1.000Time8:24.70Pace8:24.70
With Stephen, William, and Julia.
Leg 3:Distance2.040Time17:33.00Pace8:36.18
With William, and Julia.
Leg 4:Distance2.040Time15:44.80Pace7:43.14
With Julia.
Leg 5:Distance0.125Time1:10.60Pace9:24.80
With Matthew.

Fast Running Friend Workout - 2015-12-05 18:28:36
Workout Totals: Distance10.000Time1:17:12.60Pace7:43.26

Leg 1:Distance10.000Time1:17:12.60Pace7:43.26
With Benjamin in the dark.

White Crocs 2 Miles: 20.00

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
78.87	0.00	0.00	2.25	81.12

White Crocs 2 Miles: 81.12

Night Sleep Time: 16.00	Nap Time: 1.00	Total Sleep Time: 17.00

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