Breaking the Wall

Week starting Dec 16, 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:	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
66.61	1.00	9.00	0.00	76.61

Navy Crocs Miles: 76.61

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

Sun, Dec 16, 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 17, 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 - 2018-12-17 09:12:26
Workout Totals: Distance12.000Time1:29:57.60Pace7:29.80
Usual 12, usual distances for the kids except for Joseph who I think ran only 4. Jacob and I paced Bonnie through a 6:07 mile down the canyon.
Leg 1:Distance3.000Time21:43.10Pace7:14.37
Alone.
Leg 2:Distance6.000Time45:24.10Pace7:34.02
With Jacob and Bonnie.
Split 1:Distance3.050Time23:17.20Pace7:38.10 Cumilative:Distance3.050Time23:17.20Pace7:38.10
Split 2:Distance1.000Time6:07.40Pace6:07.40 Cumilative:Distance4.050Time29:24.60Pace7:15.70
Split 3:Distance1.950Time15:59.50Pace8:12.05 Cumilative:Distance6.000Time45:24.10Pace7:34.02

Leg 3:Distance1.000Time7:25.70Pace7:25.70
With Matthew, William and Stephen.
Leg 4:Distance2.000Time15:24.70Pace7:42.35
With Stephen and William.

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 18, 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 - 2018-12-18 10:12:39
Workout Totals: Distance12.000Time1:32:44.20Pace7:43.68
Ran 4 with Jenny in the AM, then later with most of the rest of the kids. Did 2 mile tempo with Jacob down the canyon. He got 10:59.9. I was a step behind with 11:00.3. This is his PR for the course. We started out fast - 5:23 first mile, then both of us started feeling it, and we ran a quarter in 86. The next one would have been faster, but I had an incident with my watch falling off, which cost me a couple of seconds, plus lost rhythm. I caught up in about a quarter, but in the meantime, Jacob running alone did another 86. Once I caught up the pace increased, and we ran the last quarter in 81. He had a bit more juice in the last 50 meters. Good result for both of us. Other kids ran their usual distances.
Leg 1:Distance4.000Time32:14.30Pace8:03.57
With Jenny.
Leg 2:Distance0.980Time8:20.20Pace8:30.41
Warm-up.
Leg 3:Distance2.000Time11:00.30Pace5:30.15
Tempo with Jacob.
Leg 4:Distance4.020Time33:49.60Pace8:24.88
Cool-down part with Jacob, part alone.
Leg 5:Distance1.000Time7:19.80Pace7:19.80
With Matthew.

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 19, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.24	0.00	2.00	0.00	12.24

Fast Running Friend Workout - 2018-12-19 10:23:50
Workout Totals: Distance12.244Time1:26:21.90Pace7:03.22
William wanted to do a 3000 time trial on the track, we tried, it was going nowhere because of the combination of the wind and William's attitude about it. Joseph and Jacob helped me pace him. Then did more distance alone, did a 2 mile tempo down the canyon in 11:36.
Leg 1:Distance3.000Time21:52.70Pace7:17.57
Alone.
Leg 2:Distance0.248Time1:46.90Pace7:11.05
With Matthew.
Leg 3:Distance0.996Time6:11.60Pace6:13.09
Failed William's 3000 time trial.
Leg 4:Distance1.000Time7:33.60Pace7:33.60
With Matthew.
Leg 5:Distance7.000Time48:57.10Pace6:59.59
Alone
Split 1:Distance3.550Time26:41.40Pace7:31.10 Cumilative:Distance3.550Time26:41.40Pace7:31.10
Split 2:Distance2.000Time11:36.70Pace5:48.35 Cumilative:Distance5.550Time38:18.10Pace6:54.07
Split 3:Distance1.450Time10:39.00Pace7:20.69 Cumilative:Distance7.000Time48:57.10Pace6:59.59

Navy Crocs Miles: 12.24

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

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Thu, Dec 20, 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 - 2018-12-20 10:11:48
Workout Totals: Distance12.000Time1:31:47.50Pace7:38.96
William ran a PR for 2 miles down the canyon in 11:51.6 (5:57, 5:54). Joseph and Jacob helped pace him. They sped up at the end and got 11:47. Bonnie ran 12:36 with the first mile in 6:00. Usual distance for everybody.
Leg 1:Distance3.000Time23:30.30Pace7:50.10
Alone.
Leg 2:Distance0.980Time8:18.80Pace8:28.98
Warm-up.
Leg 3:Distance2.000Time11:51.60Pace5:55.80
Paced William through 2 miles down the canyon.
Leg 4:Distance3.020Time24:50.00Pace8:13.38
Cool-down with the kids.
Leg 5:Distance0.000Time0:04.10Pace0:00.00
Leg 6:Distance1.000Time7:21.30Pace7:21.30
With Matthew and Stephen.
Leg 7:Distance2.000Time15:51.40Pace7:55.70
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 21, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.12	0.00	1.00	0.00	12.12

Fast Running Friend Workout - 2018-12-21 09:11:04
Workout Totals: Distance12.120Time1:35:17.90Pace7:51.77
Usual easy run with 1 mile pickup with Joseph in 5:42.
Leg 1:Distance4.000Time33:07.40Pace8:16.85
With Jenny.
Leg 2:Distance6.000Time46:06.60Pace7:41.10
With Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.050Time24:39.80Pace8:05.18 Cumilative:Distance3.050Time24:39.80Pace8:05.18
Split 2:Distance1.000Time5:42.40Pace5:42.40 Cumilative:Distance4.050Time30:22.20Pace7:29.93
Pickup with Joseph.
Split 3:Distance1.950Time15:44.40Pace8:04.31 Cumilative:Distance6.000Time46:06.60Pace7:41.10

Leg 3:Distance0.120Time0:55.80Pace7:45.00
False start with Matthew.
Leg 4:Distance1.000Time7:07.70Pace7:07.70
With Matthew down the canyon.
Leg 5:Distance1.000Time8:00.40Pace8:00.40
With Matthew up the canyon.

Navy Crocs Miles: 12.12

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

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Sat, Dec 22, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	2.00	0.00	16.25

Fast Running Friend Workout - 2018-12-22 09:42:50
Workout Totals: Distance16.250Time2:01:03.20Pace7:26.97
Stomach bug day for me. Dragged myself through 8 miles in the AM with Joseph, part with Jacob, Matthew, Bonnie, William, and Stephen could not go any further. Could not eat. Lay, rested, felt good enough to drink and eat some crackers. Felt strong enough to run 8 more in the afternoon. That run went much better. Was able to do a 2 mile tempo down the canyon in 11:36 (5:51, 5:45). Felt low on fuel at higher speeds as expected, but was able to push through it. I would much rather be low on fuel than have a stomach problem. Jacob did only 5 day - stomach bug as well, other kids normal Saturday distances.
Leg 1:Distance1.000Time7:30.80Pace7:30.80
With Joseph and Matthew.
Leg 2:Distance7.000Time55:16.00Pace7:53.71
With Joseph, Bonnie, and William - part with Jacob and Stephen.
Leg 3:Distance0.250Time2:25.30Pace9:41.20
With Mary.
Leg 4:Distance8.000Time55:51.10Pace6:58.89
Alone.
Split 1:Distance0.980Time7:19.50Pace7:28.47 Cumilative:Distance0.980Time7:19.50Pace7:28.47
Split 2:Distance2.000Time11:36.10Pace5:48.05 Cumilative:Distance2.980Time18:55.60Pace6:21.07
Split 3:Distance5.020Time36:55.50Pace7:21.33 Cumilative:Distance8.000Time55:51.10Pace6:58.89

Navy Crocs Miles: 16.25

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
66.61	1.00	9.00	0.00	76.61

Navy Crocs Miles: 76.61

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

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