Breaking the Wall

Week starting Dec 09, 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:

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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
73.34	1.00	7.00	0.00	81.34

Navy Crocs Miles: 81.05

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

Sun, Dec 09, 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. Nice to be back home after a long trip. Went to church.

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

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Mon, Dec 10, 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 - 2018-12-10 15:21:27
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
Usual distances for everybody, details below.
Leg 1:Distance6.000Time45:40.10Pace7:36.68
With Joseph, Jacob, and Bonnie. Do not remember if we had William. I think Joseph and Jacob did the mile pickup with me.
Split 1:Distance3.050Time24:14.70Pace7:56.95 Cumilative:Distance3.050Time24:14.70Pace7:56.95
Split 2:Distance1.000Time5:53.10Pace5:53.10 Cumilative:Distance4.050Time30:07.80Pace7:26.37
Split 3:Distance1.950Time15:32.30Pace7:58.10 Cumilative:Distance6.000Time45:40.10Pace7:36.68

Leg 2:Distance1.000Time7:31.70Pace7:31.70
With Matthew, and Stephen.
Leg 3:Distance5.000Time36:33.90Pace7:18.78
I think this was alone.

Navy Crocs Miles: 12.00

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

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Tue, Dec 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.05	0.00	3.00	0.00	15.05

Fast Running Friend Workout - 2018-12-11 12:24:40
Workout Totals: Distance15.050Time1:56:28.40Pace7:44.35
Somehow ended up with 15 miles total. Did a 2 mile tempo with Jacob in 11:08.8 (5:38, 5:30) down the canyon. He outkicked me at the end and got 11:08.1 which is a small PR. Joseph made it to the first mile - sort of. He says he was in contact when he stopped, but I did not think he was. Bonnie made it to 0.5, William I think to about 0.75. Also did a mile in 5:49 afterwards for more tempo distance for the day. More or less usual distances for the kids.
Leg 1:Distance3.000Time21:58.90Pace7:19.63
Alone.
Leg 2:Distance2.980Time19:51.80Pace6:39.93
Warm-up + tempo run.
Split 1:Distance0.980Time8:43.00Pace8:53.67 Cumilative:Distance0.980Time8:43.00Pace8:53.67
Split 2:Distance2.000Time11:08.80Pace5:34.40 Cumilative:Distance2.980Time19:51.80Pace6:39.93

Leg 3:Distance5.070Time40:19.00Pace7:57.12
More distance. Part with Jacob, part alone. Did a tempo pickup for 1 mile.
Split 1:Distance3.000Time25:57.70Pace8:39.23 Cumilative:Distance3.000Time25:57.70Pace8:39.23
Split 2:Distance1.000Time5:49.50Pace5:49.50 Cumilative:Distance4.000Time31:47.20Pace7:56.80
Split 3:Distance1.070Time8:31.80Pace7:58.32 Cumilative:Distance5.070Time40:19.00Pace7:57.12

Leg 4:Distance4.000Time34:18.70Pace8:34.67
I think this was with Jenny.

Navy Crocs Miles: 15.05

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

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Wed, Dec 12, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	1.00	0.00	0.00	13.00

Fast Running Friend Workout - 2018-12-12 11:40:24
Workout Totals: Distance13.000Time1:40:35.00Pace7:44.23
Total of 13. Usual distances for the kids. Did a mile pickup with Joseph and Jacob. Bonnie did about 0.5 of it. Joseph was struggling today - I slowed the pace down, but he could not do it. A good portion of it was bad attitude.
Leg 1:Distance3.000Time22:58.40Pace7:39.47
Alone.
Leg 2:Distance6.000Time46:24.50Pace7:44.08
With Joseph, Jacob, and Bonnie.
Split 1:Distance3.050Time24:32.90Pace8:02.92 Cumilative:Distance3.050Time24:32.90Pace8:02.92
Split 2:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance4.050Time30:36.90Pace7:33.56
Split 3:Distance1.950Time15:47.60Pace8:05.95 Cumilative:Distance6.000Time46:24.50Pace7:44.08

Leg 3:Distance1.000Time7:19.30Pace7:19.30
With William, and Matthew.
Leg 4:Distance3.000Time23:52.80Pace7:57.60
With Stephen and Matthew.

Navy Crocs Miles: 13.00

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

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Thu, Dec 13, 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 - 2018-12-13 10:13:10
Workout Totals: Distance12.000Time1:28:17.70Pace7:21.47
Usual runs with the kids, except William was in a hurry to get to a party, and ran 6 miles in 40:34 on an out and back course with hills, averaging 6:45 per mile. He sure has a lot of juice when he is in the mood, the problem is catching him in the mood.
Leg 1:Distance3.000Time24:39.40Pace8:13.13
I think this was with Jenny.
Leg 2:Distance6.000Time40:34.60Pace6:45.77
With William and Jacob.
Leg 3:Distance1.000Time7:34.00Pace7:34.00
With Matthew.
Leg 4:Distance2.000Time15:29.70Pace7:44.85
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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Fri, Dec 14, 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 - 2018-12-14 10:11:55
Workout Totals: Distance12.000Time1:32:15.70Pace7:41.31
Joseph was sick today, threw up, ran only 3 miles. Otherwise usual runs. Did 1 mile in 5:35.
Leg 1:Distance3.000Time22:25.80Pace7:28.60
Alone.
Leg 2:Distance6.000Time46:05.60Pace7:40.93
With Jacob and Bonnie except for the fast mile.
Split 1:Distance3.050Time24:10.70Pace7:55.64 Cumilative:Distance3.050Time24:10.70Pace7:55.64
Split 2:Distance1.000Time5:35.00Pace5:35.00 Cumilative:Distance4.050Time29:45.70Pace7:20.91
Split 3:Distance1.950Time16:19.90Pace8:22.51 Cumilative:Distance6.000Time46:05.60Pace7:40.93

Leg 3:Distance1.000Time7:40.00Pace7:40.00
With Matthew.
Leg 4:Distance2.000Time16:04.30Pace8:02.15
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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Sat, Dec 15, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.29	0.00	2.00	0.00	17.29

Fast Running Friend Workout - 2018-12-15 09:13:29
Workout Totals: Distance17.290Time2:09:52.20Pace7:30.68
Total of 17 today. 16 with Chad. We did 2 miles down the canyon. Part was a bit slippery, and it was around 30 F - we wore pants. I was OK when we were doing 83s, and even 82s, but as soon as we hit 81 it knocked me out, and then I struggled for the rest of it. Splits 5:30, 5:33. Chad ran 77 high for the last quarter and ended up with 10:58, 5:28 last mile. Usual Saturday distances for the kids with the exception of Joseph who did only 3 miles recovering from the stomach disorder.
Leg 1:Distance8.040Time58:51.70Pace7:19.27
With Chad.
Split 1:Distance4.020Time31:56.40Pace7:56.72 Cumilative:Distance4.020Time31:56.40Pace7:56.72
Split 2:Distance2.000Time11:03.90Pace5:31.95 Cumilative:Distance6.020Time43:00.30Pace7:08.62
Tempo run down the canyon.
Split 3:Distance2.020Time15:51.40Pace7:50.99 Cumilative:Distance8.040Time58:51.70Pace7:19.27

Leg 2:Distance1.000Time7:48.20Pace7:48.20
With Matthew, Jacob, Bonnie, and Chad. We might have had others, do not remember.
Leg 3:Distance6.000Time46:45.90Pace7:47.65
With Chad, Jacob, and Bonnie.
Leg 4:Distance1.000Time7:21.90Pace7:21.90
With Matthew, Jacob, Chad, and maybe others.
Leg 5:Distance1.000Time6:52.10Pace6:52.10
With Jacob and William - we kicked in 84, and William fell back - his time was around 7:00.
Leg 6:Distance0.250Time2:12.40Pace8:49.60
With Mary.

Navy Crocs Miles: 17.00

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
73.34	1.00	7.00	0.00	81.34

Navy Crocs Miles: 81.05

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

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