Breaking the Wall

Week starting Dec 02, 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:	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
62.00	1.00	4.00	0.00	67.00

Navy Crocs Miles: 67.00

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

Sun, Dec 02, 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, Dec 03, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	1.00	0.00	9.00

Fast Running Friend Workout - 2018-12-03 15:55:34
Workout Totals: Distance9.000Time1:10:05.20Pace7:47.24
Ran only 9 today, feeling oncoming cold. Did a quick mile, though, in 5:52. Usual distances for the kids. Moved William to occasional 6 followed by 4 the next day.
Leg 1:Distance6.000Time46:37.00Pace7:46.17
With Joseph, Jacob, Bonnie, and William. Jacob did the tempo run with me, not sure if Joseph did it also.
Split 1:Distance3.050Time24:30.00Pace8:01.97 Cumilative:Distance3.050Time24:30.00Pace8:01.97
Split 2:Distance1.000Time5:52.00Pace5:52.00 Cumilative:Distance4.050Time30:22.00Pace7:29.88
Split 3:Distance1.950Time16:15.00Pace8:20.00 Cumilative:Distance6.000Time46:37.00Pace7:46.17

Leg 2:Distance1.000Time7:30.30Pace7:30.30
With Stephen and Matthew.
Leg 3:Distance2.000Time15:57.90Pace7:58.95
With Stephen.

Navy Crocs Miles: 9.00

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

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Tue, Dec 04, 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 - 2018-12-04 15:49:45
Workout Totals: Distance12.000Time1:34:39.00Pace7:53.25
Easy runs, usual distances, back to 12 miles total.
Leg 1:Distance4.000Time31:50.00Pace7:57.50
With Joseph, Jacob, William, and Bonnie.
Leg 2:Distance2.000Time15:56.60Pace7:58.30
I think this was with Joseph, Jacob, Stephen, and Bonnie.
Leg 3:Distance1.000Time8:05.90Pace8:05.90
With Matthew and Stephen.
Leg 4:Distance3.000Time22:28.00Pace7:29.33
Alone.
Leg 5:Distance2.000Time16:18.50Pace8:09.25
I think this was 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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Wed, Dec 05, 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 - 2018-12-05 09:22:18
Workout Totals: Distance12.000Time1:33:42.20Pace7:48.52
Usual 12 miles, winter style, with 1 mile pickup down the canyon. Usual distances for the kids.
Leg 1:Distance3.000Time23:49.30Pace7:56.43
Alone - I think. Or maybe with Jenny.
Leg 2:Distance6.000Time46:36.10Pace7:46.02
With Joseph, Jacob, William, and Bonnie. Pickup with Joseph and Jacob.
Split 1:Distance3.050Time24:32.00Pace8:02.62 Cumilative:Distance3.050Time24:32.00Pace8:02.62
Split 2:Distance1.000Time5:53.60Pace5:53.60 Cumilative:Distance4.050Time30:25.60Pace7:30.77
Split 3:Distance1.950Time16:10.50Pace8:17.69 Cumilative:Distance6.000Time46:36.10Pace7:46.02

Leg 3:Distance1.000Time7:36.80Pace7:36.80
With Stephen and Matthew.
Leg 4:Distance2.000Time15:40.00Pace7:50.00
With Stephen.

Navy Crocs Miles: 12.00

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

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Thu, Dec 06, 2018

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

Fast Running Friend Workout - 2018-12-06 10:52:09
Workout Totals: Distance12.000Time1:29:54.30Pace7:29.53
Kids were tapering for the XC nationals. I did my usual 12 total - some with the kids.
Leg 1:Distance5.000Time36:15.00Pace7:15.00
Alone.
Leg 2:Distance4.000Time32:37.00Pace8:09.25
I think this was with Jenny.
Leg 3:Distance1.000Time7:51.30Pace7:51.30
With Stephen and Matthew.
Leg 4:Distance1.000Time6:47.70Pace6:47.70
With Stephen.
Leg 5:Distance1.000Time6:23.30Pace6:23.30
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, Dec 07, 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 - 2018-12-07 09:17:33
Workout Totals: Distance12.000Time1:27:37.80Pace7:18.15
10 in the AM alone with a 2 mile tempo down the canyon in 11:35. Jacob, William, Stephen, and Bonnie ran tapering distances. Everybody else normal distances. Then we drove to Fallon, NV and stayed there with friends. I ran 2 miles late in the evening near the house.
Leg 1:Distance10.000Time1:12:31.40Pace7:15.14
Alone.
Split 1:Distance5.050Time38:21.00Pace7:35.64 Cumilative:Distance5.050Time38:21.00Pace7:35.64
Split 2:Distance2.000Time11:35.90Pace5:47.95 Cumilative:Distance7.050Time49:56.90Pace7:05.09
Tempo.
Split 3:Distance2.950Time22:34.50Pace7:39.15 Cumilative:Distance10.000Time1:12:31.40Pace7:15.14

Leg 2:Distance2.000Time15:06.40Pace7:33.20
Alone in Fallon, NV.

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 08, 2018

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 - 2018-12-08 09:52:42
Workout Totals: Distance10.000Time1:20:01.10Pace8:00.11
Muddy day in Reno, NV. Got 10 miles in while the kids were racing. Results: Each heat had around 300 runners. 2 K Stephen 9:37 189th place, 3 K Jacob 12:06 64th, William 12:48 61st, Bonnie 13:38 182nd. We discovered that running through mud is a different skill that requires specific training. E.g. McKay Wells who was only 2 seconds ahead of Jacob in the state championship won the whole race with 10:50. Some kids that have raced on par with Jacob were way ahead of him, while others were right next to him. Same for other kids.
Leg 1:Distance10.000Time1:20:01.10Pace8:00.11

Navy Crocs Miles: 10.00

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
62.00	1.00	4.00	0.00	67.00

Navy Crocs Miles: 67.00

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

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