Breaking the Wall

Week starting Dec 11, 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:	0.00	Year:	3010.45
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
63.67	0.73	2.00	6.00	72.40

Camouflage Crocs 1 Miles: 72.40

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

Sun, Dec 11, 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, Dec 12, 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 - 2016-12-12 09:04:05
Workout Totals: Distance10.000Time1:19:06.20Pace7:54.62
Usual day, except Stephen ran 3 miles including one in 7:55.
Leg 1:Distance4.000Time29:54.40Pace7:28.60
With Jacob. He hit a 6:21 mile mid run on a whim, so we ended up with a faster than normal time.
Leg 2:Distance3.000Time23:40.90Pace7:53.63
With William and Joseph.
Leg 3:Distance1.000Time7:55.90Pace7:55.90
With Stephen and Joseph - little boy course.
Leg 4:Distance2.000Time17:35.00Pace8:47.50
With Stephen.

Camouflage Crocs 1 Miles: 10.00

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

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Tue, Dec 13, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.02	0.00	0.00	4.50	10.52

Fast Running Friend Workout - 2016-12-13 08:23:03
Workout Totals: Distance10.520Time1:21:16.10Pace7:43.51
Did a workout with Benjamin in the canyon. 6x0.75 with 200 slow recovery between all except after the third. 3 up, 3 down. Got 4:23,4:30,4:49 (increased headwind, steeper grade), 3:59,4:06,4:05. Benjamin got 3:59,4:06,4:19,3:34,3:40,3:33. Usual distances for the younger kids.
Leg 1:Distance2.280Time18:20.40Pace8:02.63
Warm-up.
Leg 2:Distance5.460Time37:00.80Pace6:46.74
Workout.
Split 1:Distance0.750Time4:23.50Pace5:51.33 Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 2:Distance0.125Time1:26.20Pace11:29.60 Cumilative:Distance0.875Time5:49.70Pace6:39.66
Split 3:Distance0.750Time4:30.80Pace6:01.07 Cumilative:Distance1.625Time10:20.50Pace6:21.85
Split 4:Distance0.125Time1:37.80Pace13:02.40 Cumilative:Distance1.750Time11:58.30Pace6:50.46
Split 5:Distance0.750Time4:49.20Pace6:25.60 Cumilative:Distance2.500Time16:47.50Pace6:43.00
Split 6:Distance0.460Time5:00.00Pace10:52.17 Cumilative:Distance2.960Time21:47.50Pace7:21.72
Split 7:Distance0.750Time3:59.80Pace5:19.73 Cumilative:Distance3.710Time25:47.30Pace6:57.06
Split 8:Distance0.125Time1:26.90Pace11:35.20 Cumilative:Distance3.835Time27:14.20Pace7:06.13
Split 9:Distance0.750Time4:06.20Pace5:28.27 Cumilative:Distance4.585Time31:20.40Pace6:50.12
Split 10:Distance0.125Time1:34.80Pace12:38.40 Cumilative:Distance4.710Time32:55.20Pace6:59.36
Split 11:Distance0.750Time4:05.60Pace5:27.47 Cumilative:Distance5.460Time37:00.80Pace6:46.74

Leg 3:Distance2.280Time21:08.00Pace9:16.14
Cool-down.
Leg 4:Distance0.500Time4:46.90Pace9:33.80
With Matthew and Joseph.

Camouflage Crocs 1 Miles: 10.52

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

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Wed, Dec 14, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.50	0.00	1.00	0.00	10.50

Fast Running Friend Workout - 2016-12-14 09:02:02
Workout Totals: Distance10.500Time1:23:21.10Pace7:56.30
Usual day, except Jacob ran 5:47 mile in the middle of 4. Joseph was not having a good day, could not even break 6:00 (Benjamin ran with him).
Leg 1:Distance0.500Time4:38.80Pace9:17.60
With Matthew.
Leg 2:Distance4.000Time31:14.70Pace7:48.68
With Jacob - 5:47 mile in the middle on his standard stretch from 800 N bridge to magic mark near Riverwoods.
Split 1:Distance2.000Time16:50.90Pace8:25.45 Cumilative:Distance2.000Time16:50.90Pace8:25.45
Split 2:Distance1.000Time5:47.00Pace5:47.00 Cumilative:Distance3.000Time22:37.90Pace7:32.63
Split 3:Distance1.000Time8:36.80Pace8:36.80 Cumilative:Distance4.000Time31:14.70Pace7:48.68

Leg 3:Distance6.000Time47:27.60Pace7:54.60
With Benjamin.

Camouflage Crocs 1 Miles: 10.50

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

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Thu, Dec 15, 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 - 2016-12-15 09:00:18
Workout Totals: Distance10.040Time1:19:22.60Pace7:54.36
Usual day, more or less. Benjamin tried to convince Joseph to hit the fast mile by telling him to just go to the half at a fast pace, but Joseph just ran half mile in 2:47 and stopped.
Leg 1:Distance4.000Time33:41.10Pace8:25.27
With William.
Leg 2:Distance4.000Time30:46.10Pace7:41.52
With Jacob.
Leg 3:Distance2.040Time14:55.40Pace7:18.92
Alone.

Camouflage Crocs 1 Miles: 10.04

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

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Fri, Dec 16, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	0.73	0.00	0.00	10.54

Fast Running Friend Workout - 2016-12-16 09:21:11
Workout Totals: Distance10.540Time1:22:16.00Pace7:48.31
Again, more or less our usual day - 10.5 total for me. Tried to get Joseph to run the fast mile, but he was not having a good day. He was way off pace and quit at around 0.73. I am strongly suspecting he has a problem with oversensitive nervous system. Did some study of the issue. Looks like there is no cure for it except training your brain to ignore exaggerated pain reports.
Leg 1:Distance4.000Time30:57.50Pace7:44.38
With Jacob.
Leg 2:Distance0.500Time4:28.70Pace8:57.40
With Matthew and a few other kids.
Leg 3:Distance2.730Time20:43.60Pace7:35.53
With Joseph.
Split 1:Distance2.000Time16:06.80Pace8:03.40 Cumilative:Distance2.000Time16:06.80Pace8:03.40
Split 2:Distance0.730Time4:36.80Pace6:19.18 Cumilative:Distance2.730Time20:43.60Pace7:35.53

Leg 4:Distance1.270Time11:15.50Pace8:51.89
With Joseph.
Leg 5:Distance2.040Time14:50.70Pace7:16.62
Alone.

Camouflage Crocs 1 Miles: 10.54

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

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Sat, Dec 17, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
18.30	0.00	1.00	1.50	20.80

Fast Running Friend Workout - 2016-12-17 09:36:54
Workout Totals: Distance20.800Time2:41:19.80Pace7:45.37
Total of 20+. Benjamin did 15. The trail had some snow on it. We did a pickup for 1.5 on a section that was reasonably dry. It was cold making it hard to breathe, so we ran a bit slower. Benjamin got 7:33, I ran 8:15. Then I ran with Joseph. He had a better day and volunteered to run a fast mile. He was able to do 5:41 down the canyon in the middle of 5. Otherwise usual runs for the kids except William increased the distance and ran 4.
Leg 1:Distance0.500Time4:41.00Pace9:22.00
With Matthew.
Leg 2:Distance7.100Time55:57.60Pace7:52.90
With Benjamin - Jenny and Jacob ran the first 2.5 with us.
Leg 3:Distance1.500Time8:15.20Pace5:30.13
Pickup down the canyon.
Leg 4:Distance1.550Time14:01.50Pace9:02.90
Back to the house.
Leg 5:Distance5.150Time41:30.30Pace8:03.55
With Joseph.
Split 1:Distance2.600Time21:11.30Pace8:08.96 Cumilative:Distance2.600Time21:11.30Pace8:08.96
Split 2:Distance1.000Time5:41.90Pace5:41.90 Cumilative:Distance3.600Time26:53.20Pace7:28.11
Split 3:Distance1.550Time14:37.10Pace9:25.87 Cumilative:Distance5.150Time41:30.30Pace8:03.55

Leg 6:Distance5.000Time36:54.20Pace7:22.84
Alone.

Camouflage Crocs 1 Miles: 20.80

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
63.67	0.73	2.00	6.00	72.40

Camouflage Crocs 1 Miles: 72.40

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

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