Breaking the Wall

Week starting Dec 17, 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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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
56.80	0.00	6.00	5.21	68.01

Red Crocs Miles: 68.02

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

Sun, Dec 17, 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 18, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	0.00	1.25	11.50

Fast Running Friend Workout - 2017-12-18 08:37:39
Workout Totals: Distance11.500Time1:28:47.20Pace7:43.23
Ran with the kids, then did 5x0.25 down the canyon. The air was clearer today, and I was holding the speed better. The first one was slow due to some slippage on the small uphill section - 75.1. The 4th was slow as usual, but not terribly slow - 74.3. The rest were under 74, with the fastest being 72.3. This workout gave me some cause for optimism.
Leg 1:Distance1.000Time7:33.80Pace7:33.80
Morning jog with Julia.
Leg 2:Distance0.500Time4:34.30Pace9:08.60
With Matthew.
Leg 3:Distance2.000Time16:53.10Pace8:26.55
With William and Stephen.
Leg 4:Distance8.000Time59:46.00Pace7:28.25
First 2.5 with Joseph and Jacob, the rest alone. Workout down the canyon.
Split 1:Distance4.050Time31:51.70Pace7:52.02 Cumilative:Distance4.050Time31:51.70Pace7:52.02
Split 2:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance4.300Time33:06.80Pace7:42.05
Split 3:Distance0.250Time2:08.00Pace8:32.00 Cumilative:Distance4.550Time35:14.80Pace7:44.79
Split 4:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance4.800Time36:27.90Pace7:35.81
Split 5:Distance0.250Time2:09.80Pace8:39.20 Cumilative:Distance5.050Time38:37.70Pace7:38.95
Split 6:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance5.300Time39:50.00Pace7:30.94
Split 7:Distance0.250Time2:15.80Pace9:03.20 Cumilative:Distance5.550Time42:05.80Pace7:35.10
Split 8:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance5.800Time43:20.10Pace7:28.29
Split 9:Distance0.250Time2:19.70Pace9:18.80 Cumilative:Distance6.050Time45:39.80Pace7:32.86
Split 10:Distance0.250Time1:13.40Pace4:53.60 Cumilative:Distance6.300Time46:53.20Pace7:26.54
Split 11:Distance1.700Time12:52.80Pace7:34.59 Cumilative:Distance8.000Time59:46.00Pace7:28.25

Red Crocs Miles: 11.50

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

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Tue, Dec 19, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.67	0.00	0.00	1.88	11.55

Fast Running Friend Workout - 2017-12-19 09:40:13
Workout Totals: Distance11.545Time1:30:22.10Pace7:49.65
Ran with the kids, paced Sarah through 2x0.625 down the canyon (4:21/4:26) with the help of William and Stephen, then did 3x0.625 with Jacob doing the first two with me (3:18.8, 3:19.6 - he had 3:19.9), and then one more with Joseph - I ran 3:15.6, Joseph was struggling with muscle soreness and could only do 3:21.
Leg 1:Distance1.000Time8:02.70Pace8:02.70
Morning jog with Jenny.
Leg 2:Distance0.500Time4:25.00Pace8:50.00
With William and Matthew.
Leg 3:Distance0.180Time1:45.40Pace9:45.56
Warm-up with Sarah, Stephen, and William.
Leg 4:Distance1.500Time11:44.30Pace7:49.53
Sarah's workout - same company.
Split 1:Distance0.625Time4:21.50Pace6:58.40 Cumilative:Distance0.625Time4:21.50Pace6:58.40
Split 2:Distance0.250Time2:55.90Pace11:43.60 Cumilative:Distance0.875Time7:17.40Pace8:19.89
Split 3:Distance0.625Time4:26.90Pace7:07.04 Cumilative:Distance1.500Time11:44.30Pace7:49.53

Leg 5:Distance0.850Time6:43.70Pace7:54.94
Jog back - VPN stop.
Leg 6:Distance0.500Time3:46.30Pace7:32.60
Finished the jog back.
Leg 7:Distance0.750Time6:52.10Pace9:09.47
Warm-up with Joseph and Jacob.
Leg 8:Distance2.375Time15:56.70Pace6:42.82
Workout.
Split 1:Distance0.625Time3:18.80Pace5:18.08 Cumilative:Distance0.625Time3:18.80Pace5:18.08
Split 2:Distance0.250Time3:07.90Pace12:31.60 Cumilative:Distance0.875Time6:26.70Pace7:21.94
Split 3:Distance0.625Time3:19.60Pace5:19.36 Cumilative:Distance1.500Time9:46.30Pace6:30.87
Split 4:Distance0.250Time2:54.80Pace11:39.20 Cumilative:Distance1.750Time12:41.10Pace7:14.91
Split 5:Distance0.625Time3:15.60Pace5:12.96 Cumilative:Distance2.375Time15:56.70Pace6:42.82

Leg 9:Distance2.890Time23:43.50Pace8:12.56
Cool-down with Joseph and Jacob.
Leg 10:Distance1.000Time7:22.40Pace7:22.40
More distance on the little boy course.

Red Crocs Miles: 11.54

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

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Wed, Dec 20, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	0.00	1.00	11.00

Fast Running Friend Workout - 2017-12-20 09:24:55
Workout Totals: Distance11.000Time1:25:28.30Pace7:46.21
Ran with the kids, then did 5x0.25 down the canyon. It was warm, but there were random gusts of wind and in the last two random gusts turned into steady headwind. So I ran 75.2, 73.8, 72.2, 76.9, and 76.9.
Leg 1:Distance1.000Time8:04.50Pace8:04.50
Morning jog with Jenny.
Leg 2:Distance0.500Time4:20.20Pace8:40.40
With William, Stephen, and Matthew.
Leg 3:Distance1.500Time13:13.90Pace8:49.27
With William and Stephen.
Leg 4:Distance8.000Time59:49.70Pace7:28.71
First 2.5 with Joseph and Jacob, the rest alone - workout.
Split 1:Distance4.050Time31:46.70Pace7:50.79 Cumilative:Distance4.050Time31:46.70Pace7:50.79
Split 2:Distance0.250Time1:15.20Pace5:00.80 Cumilative:Distance4.300Time33:01.90Pace7:40.91
Split 3:Distance0.250Time2:11.20Pace8:44.80 Cumilative:Distance4.550Time35:13.10Pace7:44.42
Split 4:Distance0.250Time1:13.80Pace4:55.20 Cumilative:Distance4.800Time36:26.90Pace7:35.60
Split 5:Distance0.250Time2:14.40Pace8:57.60 Cumilative:Distance5.050Time38:41.30Pace7:39.66
Split 6:Distance0.250Time1:12.20Pace4:48.80 Cumilative:Distance5.300Time39:53.50Pace7:31.60
Split 7:Distance0.250Time2:20.70Pace9:22.80 Cumilative:Distance5.550Time42:14.20Pace7:36.61
Split 8:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance5.800Time43:31.10Pace7:30.19
Split 9:Distance0.250Time2:21.60Pace9:26.40 Cumilative:Distance6.050Time45:52.70Pace7:34.99
Split 10:Distance0.250Time1:16.90Pace5:07.60 Cumilative:Distance6.300Time47:09.60Pace7:29.14
Split 11:Distance1.700Time12:40.10Pace7:27.12 Cumilative:Distance8.000Time59:49.70Pace7:28.71

Red Crocs Miles: 11.00

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

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Thu, Dec 21, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	0.00	0.46	10.03

Fast Running Friend Workout - 2017-12-21 11:39:54
Workout Totals: Distance10.040Time1:19:27.20Pace7:54.82
Changed the workout due to the snow. Gave the kids a break from fast running, ran easy with the kids, then did 3 hill sprints by the house - 52.6, 51.2, 51.3. The hill is 0.155 long, so this is roughly 5:20 pace. The grade varies from 3 to 6 %.
Leg 1:Distance0.500Time4:05.20Pace8:10.40
With Matthew.
Leg 2:Distance2.040Time17:13.30Pace8:26.52
With William and Stephen.
Leg 3:Distance5.000Time39:30.70Pace7:54.14
With Joseph and Jacob.
Leg 4:Distance2.500Time18:38.00Pace7:27.20
Alone - did 3 hill sprints 0.155 long by the house.
Split 1:Distance0.345Time2:33.20Pace7:24.06 Cumilative:Distance0.345Time2:33.20Pace7:24.06
Split 2:Distance0.155Time0:52.60Pace5:39.35 Cumilative:Distance0.500Time3:25.80Pace6:51.60
Split 3:Distance0.345Time2:51.30Pace8:16.52 Cumilative:Distance0.845Time6:17.10Pace7:26.27
Split 4:Distance0.155Time0:51.20Pace5:30.32 Cumilative:Distance1.000Time7:08.30Pace7:08.30
Split 5:Distance0.345Time3:05.80Pace8:58.55 Cumilative:Distance1.345Time10:14.10Pace7:36.58
Split 6:Distance0.155Time0:51.30Pace5:30.97 Cumilative:Distance1.500Time11:05.40Pace7:23.60
Split 7:Distance1.000Time7:32.60Pace7:32.60 Cumilative:Distance2.500Time18:38.00Pace7:27.20

Red Crocs Miles: 10.04

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

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Fri, Dec 22, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.93	0.00	6.00	0.00	10.93

Fast Running Friend Workout - 2017-12-22 09:10:33
Workout Totals: Distance10.935Time1:16:40.90Pace7:00.75
Did 6x1 mile today in the canyon alternating directions with 0.125 recovery. Joseph did the first one with me in 5:36.9, then could not keep up on the second - I ran 6:12.3, he got 6:30 - he complained about the stomach disturbance due to eating too soon before the run, but I think it was mostly mental. Jacob did the 3rd and the 4th with me, and was able to keep up on both - 5:40.6 and 6:09.0. Then I did two more in 5:43.4 and 6:04.0. Jacob ended up doing 7.5 miles total somewhat on accident due to my miscalculations of distance. Joseph ran a total of 5.5 miles. This was my longest interval workout since the Top of Utah marathon. I think I am getting to the point where I can productively absorb 6 miles of fast running once a week if it is broken down.
Leg 1:Distance1.000Time7:48.90Pace7:48.90
Morning jog.
Leg 2:Distance0.440Time3:54.60Pace8:53.18
With Matthew.
Leg 3:Distance0.070Time0:35.60Pace8:28.57
With Matthew.
Leg 4:Distance0.500Time4:00.60Pace8:01.20
Warm-up with Joseph and Jacob.
Leg 5:Distance6.625Time43:20.70Pace6:32.56
Workout.
Split 1:Distance1.000Time5:36.90Pace5:36.90 Cumilative:Distance1.000Time5:36.90Pace5:36.90
Split 2:Distance0.125Time1:36.00Pace12:48.00 Cumilative:Distance1.125Time7:12.90Pace6:24.80
Split 3:Distance1.000Time6:12.30Pace6:12.30 Cumilative:Distance2.125Time13:25.20Pace6:18.92
Split 4:Distance0.125Time1:33.00Pace12:24.00 Cumilative:Distance2.250Time14:58.20Pace6:39.20
Split 5:Distance1.000Time5:40.60Pace5:40.60 Cumilative:Distance3.250Time20:38.80Pace6:21.17
Split 6:Distance0.125Time1:40.40Pace13:23.20 Cumilative:Distance3.375Time22:19.20Pace6:36.80
Split 7:Distance1.000Time6:09.00Pace6:09.00 Cumilative:Distance4.375Time28:28.20Pace6:30.45
Split 8:Distance0.125Time1:30.00Pace12:00.00 Cumilative:Distance4.500Time29:58.20Pace6:39.60
Split 9:Distance1.000Time5:43.40Pace5:43.40 Cumilative:Distance5.500Time35:41.60Pace6:29.38
Split 10:Distance0.125Time1:35.10Pace12:40.80 Cumilative:Distance5.625Time37:16.70Pace6:37.64
Split 11:Distance1.000Time6:04.00Pace6:04.00 Cumilative:Distance6.625Time43:20.70Pace6:32.56

Leg 6:Distance2.300Time17:00.50Pace7:23.70
Alone.

Red Crocs Miles: 10.94

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

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Sat, Dec 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.38	0.00	0.00	0.62	13.00

Fast Running Friend Workout - 2017-12-23 09:41:08
Workout Totals: Distance13.000Time1:39:47.00Pace7:40.54
Total of 13, ran with the kids, then 3 more alone. Did a pickup of 0.625 in 3:19 in the middle. Jenny was able to run 6 today at sub-8:00 average. Mary set a quarter mile record on the sidewalk out-and-back course with the time of 2:44 racing her friend Kyra who ran 2:56.
Leg 1:Distance1.000Time8:55.20Pace8:55.20
With Matthew.
Leg 2:Distance3.000Time24:19.90Pace8:06.63
With Stephen - part with William, Joseph, and Jacob.
Leg 3:Distance6.000Time44:56.00Pace7:29.33
Mostly with Jenny except for the pickup after a VPB and some jogging after the pickup at a faster pace to catch up.
Split 1:Distance3.050Time24:15.00Pace7:57.05 Cumilative:Distance3.050Time24:15.00Pace7:57.05
Split 2:Distance0.625Time3:19.00Pace5:18.40 Cumilative:Distance3.675Time27:34.00Pace7:30.07
Split 3:Distance2.325Time17:22.00Pace7:28.17 Cumilative:Distance6.000Time44:56.00Pace7:29.33

Leg 4:Distance3.000Time21:35.90Pace7:11.97
Alone.

Red Crocs Miles: 13.00

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
56.80	0.00	6.00	5.21	68.01

Red Crocs Miles: 68.02

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

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