Breaking the Wall

Week starting Dec 10, 2017

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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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
62.28	1.25	4.00	6.74	74.27

Red Crocs Miles: 74.28

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

Sun, Dec 10, 2017

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 11, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.05	0.00	0.00	1.25	11.30

Fast Running Friend Workout - 2017-12-11 09:18:59
Workout Totals: Distance11.300Time1:24:32.50Pace7:28.89
Total of 11. Did the usual morning jog, then ran with the kids, and ran more on my own. William did 2, Jenny was able to do 5, Joseph and Jacob also 5, otherwise usual distances. I did 5x0.25 down the canyon. My body decided to do a cleanse - I stopped 5 times for a bathroom break during the run, including twice during the interval workout. This made the recoveries longer. All of the quarters were in the 73-75 range with the first one being 75.1, and the 4th 74.7 due to the urgent need to visit the bathroom. Others I was able to keep under 74, but I felt there was a hard wall between 75 and 73. I could run 75 with relative comfort, but I had to work very hard to run 73.
Leg 1:Distance1.000Time7:09.70Pace7:09.70
Morning jog.
Leg 2:Distance0.500Time4:03.70Pace8:07.40
With Matthew, William, and Stephen.
Leg 3:Distance1.500Time11:56.80Pace7:57.87
With William and Stephen.
Leg 4:Distance8.300Time1:01:22.30Pace7:23.65
First 2.5 with Joseph, Jacob, and Jenny, the rest alone.
Split 1:Distance4.350Time33:30.20Pace7:42.11 Cumilative:Distance4.350Time33:30.20Pace7:42.11
Split 2:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance4.600Time34:45.30Pace7:33.33
Split 3:Distance0.250Time1:59.10Pace7:56.40 Cumilative:Distance4.850Time36:44.40Pace7:34.52
Split 4:Distance0.250Time1:13.90Pace4:55.60 Cumilative:Distance5.100Time37:58.30Pace7:26.73
Split 5:Distance0.250Time2:05.30Pace8:21.20 Cumilative:Distance5.350Time40:03.60Pace7:29.27
Split 6:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance5.600Time41:16.70Pace7:22.27
Split 7:Distance0.250Time1:58.80Pace7:55.20 Cumilative:Distance5.850Time43:15.50Pace7:23.68
Split 8:Distance0.250Time1:14.70Pace4:58.80 Cumilative:Distance6.100Time44:30.20Pace7:17.74
Split 9:Distance0.250Time1:59.90Pace7:59.60 Cumilative:Distance6.350Time46:30.10Pace7:19.39
Split 10:Distance0.250Time1:13.30Pace4:53.20 Cumilative:Distance6.600Time47:43.40Pace7:13.85
Split 11:Distance1.700Time13:38.90Pace8:01.71 Cumilative:Distance8.300Time1:01:22.30Pace7:23.65

Red Crocs Miles: 11.30

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

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Tue, Dec 12, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.72	1.25	0.00	2.12	11.09

Fast Running Friend Workout - 2017-12-12 09:06:31
Workout Totals: Distance11.095Time1:25:11.60Pace7:40.71
Started the day with the usual 1 mile jog. Then ran with the little kids. Sarah joined us for 2 miles. She dropped back with about 0.5 to go as we upped the pace and she did not want to run that hard. Then I did a workout with Julia, Joseph, and Jacob. First we paced Julia through 2x0.625 down the canyon in 3:44.5, and 3:53.9. Then I did 2x0.625 with Jacob in 3:18.6 and 3:18.7, and one more with Joseph in 3:19.0. Then Joseph and Jacob ran home, and I ran back to the car. Decided on a whim to run a hard uphill quarter. It started well, but after about 100 I started running out of juice and ended up with 81.9.
Leg 1:Distance1.000Time7:12.30Pace7:12.30
Morning jog.
Leg 2:Distance0.500Time4:04.90Pace8:09.80
With Matthew, William, Stephen, and Sarah.
Leg 3:Distance1.500Time13:07.90Pace8:45.27
With Stephen, William, and Matthew.
Split 1:Distance1.500Time12:14.00Pace8:09.33 Cumilative:Distance1.500Time12:14.00Pace8:09.33
Stephen and William.
Split 2:Distance0.000Time0:53.90Pace0:00.00 Cumilative:Distance1.500Time13:07.90Pace8:45.27
Sarah.

Leg 4:Distance0.480Time4:20.40Pace9:02.50
Warm-up with Joseph, Jacob, and Julia.
Leg 5:Distance7.615Time56:26.10Pace7:24.66
Workout down the canyon.
Split 1:Distance0.625Time3:44.50Pace5:59.20 Cumilative:Distance0.625Time3:44.50Pace5:59.20
Split 2:Distance0.250Time3:11.00Pace12:44.00 Cumilative:Distance0.875Time6:55.50Pace7:54.86
Split 3:Distance0.625Time3:53.90Pace6:14.24 Cumilative:Distance1.500Time10:49.40Pace7:12.93
Split 4:Distance0.250Time2:50.20Pace11:20.80 Cumilative:Distance1.750Time13:39.60Pace7:48.34
Split 5:Distance0.625Time3:18.60Pace5:17.76 Cumilative:Distance2.375Time16:58.20Pace7:08.72
Split 6:Distance0.250Time2:48.70Pace11:14.80 Cumilative:Distance2.625Time19:46.90Pace7:32.15
Split 7:Distance0.625Time3:18.70Pace5:17.92 Cumilative:Distance3.250Time23:05.60Pace7:06.34
Split 8:Distance0.250Time2:55.80Pace11:43.20 Cumilative:Distance3.500Time26:01.40Pace7:26.11
Split 9:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance4.125Time29:20.40Pace7:06.76
Split 10:Distance2.500Time19:58.20Pace7:59.28 Cumilative:Distance6.625Time49:18.60Pace7:26.58
Split 11:Distance0.250Time1:21.90Pace5:27.60 Cumilative:Distance6.875Time50:40.50Pace7:22.25
Split 12:Distance0.740Time5:45.60Pace7:47.03 Cumilative:Distance7.615Time56:26.10Pace7:24.66

Red Crocs Miles: 11.10

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

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Wed, Dec 13, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.79	0.00	0.00	1.25	12.04

Fast Running Friend Workout - 2017-12-13 08:52:45
Workout Totals: Distance12.040Time1:30:59.10Pace7:33.41
Today I learned about the effects of inversion on running. Did the morning jog with Jenny, then later ran with the kids for part of it, and for part of it ran 5x0.625 down the canyon. First, I noticed an unusual lack of motivation. Then all of the intervals felt hard and were consistently 2-3 seconds slower than they should have been and I was losing pace in the second half worse than normal. I noticed it was hard to breathe. The times ranged from 74.9 to 78.4. I noticed a pattern. My fastest interval has been consistently the third, and that stretch does not appear to be very fast - half of it is actually up a small grade. However, it has the highest separation from Highway 89. Then the worst has consistently been the 4th, and that one is right next to the road and on top of that there is construction on the other side which produces a lot of diesel fumes. In the 3rd my splits are most even, and in the 4th they are most uneven. This started happening just lately when we got more inversion. During the early fall and the summer those two stretches appear to produce similar times.
Leg 1:Distance2.040Time15:55.40Pace7:48.33
With Jenny in the morning.
Leg 2:Distance8.000Time58:49.60Pace7:21.20
First 2.5 with Joseph and Jacob, the rest alone.
Split 1:Distance4.050Time30:07.60Pace7:26.32 Cumilative:Distance4.050Time30:07.60Pace7:26.32
Split 2:Distance0.250Time1:17.00Pace5:08.00 Cumilative:Distance4.300Time31:24.60Pace7:18.28
Split 3:Distance0.250Time2:11.10Pace8:44.40 Cumilative:Distance4.550Time33:35.70Pace7:23.01
Split 4:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance4.800Time34:52.30Pace7:15.90
Split 5:Distance0.250Time2:13.30Pace8:53.20 Cumilative:Distance5.050Time37:05.60Pace7:20.71
Split 6:Distance0.250Time1:14.90Pace4:59.60 Cumilative:Distance5.300Time38:20.50Pace7:14.06
Split 7:Distance0.250Time2:18.40Pace9:13.60 Cumilative:Distance5.550Time40:38.90Pace7:19.44
Split 8:Distance0.250Time1:18.40Pace5:13.60 Cumilative:Distance5.800Time41:57.30Pace7:14.02
Split 9:Distance0.250Time2:22.20Pace9:28.80 Cumilative:Distance6.050Time44:19.50Pace7:19.59
Split 10:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance6.300Time45:35.90Pace7:14.27
Split 11:Distance1.700Time13:13.70Pace7:46.88 Cumilative:Distance8.000Time58:49.60Pace7:21.20

Leg 3:Distance0.500Time4:05.40Pace8:10.80
With Matthew, William, and Stephen.
Leg 4:Distance1.500Time12:08.70Pace8:05.80
With William and Stephen.

Red Crocs Miles: 12.04

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

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Thu, Dec 14, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.64	0.00	0.00	1.50	11.14

Fast Running Friend Workout - 2017-12-14 10:11:51
Workout Totals: Distance11.140Time1:27:48.70Pace7:52.95
Better air today after the last nights snow fall. Decided to do 6x0.25 over by the house alternating up and down. Joseph did the first 2 and the last 2 with me, Jacob did the middle 2. I got 78.1, 73.1 (Joseph kept up on the first, was just 0.1 behind on the second), then 79.6, 73.7 (Jacob was 0.1 in front on both), then with Joseph 78.9, 73.6 (he had 80.1, 75.0). I got an appreciation for clean air. Unlike yesterday I felt strong in the second half of all of the intervals. Then I ran 2 miles with Sarah, William, and Stephen. Matthew ran the first 0.5 with us. Sarah kept up this time. And then 2 more alone.
Leg 1:Distance1.000Time7:09.50Pace7:09.50
Morning jog.
Leg 2:Distance1.550Time11:55.60Pace7:41.68
Warm-up with Joseph and Jacob.
Leg 3:Distance2.750Time21:17.30Pace7:44.47
Workout - 6x0.25 with 0.25 recovery jog on the hill by our house (on the old Carterville road) alternating directions.
Split 1:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance0.250Time1:18.10Pace5:12.40
Split 2:Distance0.250Time2:36.90Pace10:27.60 Cumilative:Distance0.500Time3:55.00Pace7:50.00
Split 3:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance0.750Time5:08.10Pace6:50.80
Split 4:Distance0.250Time2:37.20Pace10:28.80 Cumilative:Distance1.000Time7:45.30Pace7:45.30
Split 5:Distance0.250Time1:19.60Pace5:18.40 Cumilative:Distance1.250Time9:04.90Pace7:15.92
Split 6:Distance0.250Time2:48.00Pace11:12.00 Cumilative:Distance1.500Time11:52.90Pace7:55.27
Split 7:Distance0.250Time1:13.70Pace4:54.80 Cumilative:Distance1.750Time13:06.60Pace7:29.49
Split 8:Distance0.250Time2:46.30Pace11:05.20 Cumilative:Distance2.000Time15:52.90Pace7:56.45
Split 9:Distance0.250Time1:18.80Pace5:15.20 Cumilative:Distance2.250Time17:11.70Pace7:38.53
Split 10:Distance0.250Time2:52.00Pace11:28.00 Cumilative:Distance2.500Time20:03.70Pace8:01.48
Split 11:Distance0.250Time1:13.60Pace4:54.40 Cumilative:Distance2.750Time21:17.30Pace7:44.47

Leg 4:Distance0.800Time7:11.00Pace8:58.75
Cool-down with Joseph and Jacob.
Leg 5:Distance0.500Time4:04.90Pace8:09.80
With Matthew, Sarah, William, and Stephen.
Leg 6:Distance1.500Time12:48.80Pace8:32.53
Same group without Matthew.
Leg 7:Distance1.000Time7:41.90Pace7:41.90
With William.
Leg 8:Distance2.040Time15:39.70Pace7:40.64
Alone.

Red Crocs Miles: 11.14

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

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Fri, Dec 15, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.88	0.00	0.00	0.62	12.50

Fast Running Friend Workout - 2017-12-15 09:26:36
Workout Totals: Distance12.500Time1:38:51.80Pace7:54.54
Inversion came back in greater strength. I felt sluggish again. Did 4.5 with Jenny in the morning, then ran 2 with Joseph and Jacob - they were feeling sluggish also, so I had them turn around at 2 miles to run the total of 4. I did a pickup for 0.625 in 3:21.6. I lost about a second avoiding a biker collision on a curve, but still it felt quite a bit harder than it should have. Then I ran with William, Stephen, and Matthew.
Leg 1:Distance4.500Time35:45.50Pace7:56.78
With Jenny.
Leg 2:Distance5.000Time38:41.60Pace7:44.32
First 2 with Joseph and Jacob. Did a pickup.
Split 1:Distance2.555Time20:44.50Pace8:07.08 Cumilative:Distance2.555Time20:44.50Pace8:07.08
Split 2:Distance0.625Time3:21.60Pace5:22.56 Cumilative:Distance3.180Time24:06.10Pace7:34.75
Split 3:Distance1.820Time14:35.50Pace8:01.04 Cumilative:Distance5.000Time38:41.60Pace7:44.32

Leg 3:Distance1.000Time7:59.00Pace7:59.00
With William.
Leg 4:Distance1.500Time11:57.80Pace7:58.53
With William and Stephen.
Leg 5:Distance0.500Time4:27.90Pace8:55.80
With William, Stephen, and Matthew.

Red Crocs Miles: 12.50

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

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Sat, Dec 16, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.20	0.00	4.00	0.00	16.20

Fast Running Friend Workout - 2017-12-16 10:14:42
Workout Totals: Distance16.200Time2:04:26.30Pace7:40.88
Total of 16. Ran with the kids, did 4 mile tempo down the canyon with Joseph running the first 2 with me (he got 11:42 kicking at the end, I had 11:45), and Jacob last 2 in 11:50. We had some inversion + head wind, so we all struggled. Usual distances for everybody, Jenny on school survival schedule.
Leg 1:Distance4.000Time32:31.30Pace8:07.82
With Jenny.
Leg 2:Distance1.100Time9:32.10Pace8:40.09
Warm-up with Joseph.
Leg 3:Distance4.000Time23:35.90Pace5:53.98
Tempo workout.
Split 1:Distance2.000Time11:45.00Pace5:52.50 Cumilative:Distance2.000Time11:45.00Pace5:52.50
With Joseph.
Split 2:Distance2.000Time11:50.90Pace5:55.45 Cumilative:Distance4.000Time23:35.90Pace5:53.98
With Jacob.

Leg 4:Distance3.100Time25:43.50Pace8:17.90
With Jacob back to the car.
Leg 5:Distance0.500Time4:39.60Pace9:19.20
With Matthew and William.
Leg 6:Distance0.500Time3:39.20Pace7:18.40
With William.
Leg 7:Distance3.000Time24:44.70Pace8:14.90
With William and Stephen.

Red Crocs Miles: 16.20

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
62.28	1.25	4.00	6.74	74.27

Red Crocs Miles: 74.28

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

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