Breaking the Wall

Week starting Dec 18, 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:	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
61.54	2.50	2.00	3.50	69.54

Camouflage Crocs 1 Miles: 69.54

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

Sun, Dec 18, 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 19, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.10	0.00	0.00	0.00	11.10

Fast Running Friend Workout - 2016-12-19 13:13:59
Workout Totals: Distance11.100Time1:26:37.80Pace7:48.27
11 total. William did 3 in 23:55. Otherwise usual distances for the kids.
Leg 1:Distance0.100Time0:59.80Pace9:58.00
False start with Matthew - wardrobe malfunction.
Leg 2:Distance0.500Time4:24.10Pace8:48.20
With Matthew.
Leg 3:Distance4.000Time31:42.00Pace7:55.50
With Julia, Joseph, Benjamin, and Jacob.
Leg 4:Distance6.500Time49:31.90Pace7:37.22
With Benjamin.

Camouflage Crocs 1 Miles: 11.10

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

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Tue, Dec 20, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.69	1.12	1.00	1.88	10.69

Fast Running Friend Workout - 2016-12-20 14:10:54
Workout Totals: Distance10.690Time1:21:25.30Pace7:37.00
Did a workout with Benjamin. Well, on the same course and we started at the same time, and it was the same type of workout for both. His target was alternate 72 and 80 quarters for 3 miles down the canyon. My target was alternate 80 and 88. Neither one of us reached the target today. Benjamin was more or less OK on the recovery, but lost juice on the fast quarters slowing down to 77, so his recovery and fast blended together. I was hitting the fast ones on target for the most part but my recoveries eventually deteriorated to as slow as 95. Benjamin ended up with 15:32 for 3 miles, I got 17:08. Then we paced Jacob and Jenny for 1 mile down the canyon. Jacob got 5:44, Jenny 5:51. That is her down the canyon PR. So Jacob ended up running 5, usual distances for other kids.
Leg 1:Distance0.700Time6:02.60Pace8:38.00
Warm-up.
Leg 2:Distance3.000Time17:08.90Pace5:42.97
Alternating quarters workout.
Split 1:Distance0.500Time2:46.30Pace5:32.60 Cumilative:Distance0.500Time2:46.30Pace5:32.60
Missed the quarter split, it was around 78/88.
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance0.750Time4:04.10Pace5:25.47
Split 3:Distance0.250Time1:30.90Pace6:03.60 Cumilative:Distance1.000Time5:35.00Pace5:35.00
Split 4:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance1.250Time6:54.80Pace5:31.84
Split 5:Distance0.250Time1:34.40Pace6:17.60 Cumilative:Distance1.500Time8:29.20Pace5:39.47
Split 6:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance1.750Time9:50.00Pace5:37.14
Split 7:Distance0.250Time1:33.10Pace6:12.40 Cumilative:Distance2.000Time11:23.10Pace5:41.55
Split 8:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance2.250Time12:42.90Pace5:39.07
Split 9:Distance0.250Time1:35.60Pace6:22.40 Cumilative:Distance2.500Time14:18.50Pace5:43.40
Split 10:Distance0.250Time1:21.40Pace5:25.60 Cumilative:Distance2.750Time15:39.90Pace5:41.78
Split 11:Distance0.125Time0:49.80Pace6:38.40 Cumilative:Distance2.875Time16:29.70Pace5:44.24
Split 12:Distance0.125Time0:39.20Pace5:13.60 Cumilative:Distance3.000Time17:08.90Pace5:42.97

Leg 3:Distance0.250Time2:45.60Pace11:02.40
Jog to meet Jenny and Jacob.
Leg 4:Distance1.000Time5:51.30Pace5:51.30
With Jenny.
Leg 5:Distance3.200Time27:34.30Pace8:36.97
With Benjamin.
Leg 6:Distance2.040Time17:28.60Pace8:34.02
With Stephen.
Leg 7:Distance0.000Time0:00.00Pace0:00.00
Bug.
Leg 8:Distance0.500Time4:34.00Pace9:08.00
With Matthew.

Camouflage Crocs 1 Miles: 10.69

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

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Wed, Dec 21, 2016

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

Fast Running Friend Workout - 2016-12-21 09:20:29
Workout Totals: Distance10.540Time1:22:39.60Pace7:50.55
Usual run, usual distances for everybody.
Leg 1:Distance4.000Time31:47.10Pace7:56.77
With Joseph, Benjamin, and Julia.
Leg 2:Distance4.000Time30:56.60Pace7:44.15
With Jacob and Benjamin.
Leg 3:Distance2.040Time15:24.40Pace7:33.14
With Benjamin.
Leg 4:Distance0.500Time4:31.50Pace9:03.00
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

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Thu, Dec 22, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	0.00	0.00	0.00	10.60

Fast Running Friend Workout - 2016-12-22 09:09:27
Workout Totals: Distance10.600Time1:23:25.80Pace7:52.25
Usual run, more or less usual distances - Joseph ran 5.
Leg 1:Distance5.100Time41:39.80Pace8:10.16
With Benjamin and Joseph.
Leg 2:Distance0.500Time4:32.40Pace9:04.80
With Matthew.
Leg 3:Distance5.000Time37:13.60Pace7:26.72
With Benjamin.

Camouflage Crocs 1 Miles: 10.60

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

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Fri, Dec 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.57	1.38	1.00	1.62	11.57

Fast Running Friend Workout - 2016-12-23 09:54:25
Workout Totals: Distance11.570Time1:25:56.50Pace7:25.68
Today Stephen got a mile PR on the track - 7:30.4. Splits 1:51, 1:51, 1:56, 1:50. Benjamin and I repeated our Tuesday's workout. It went better this time. Benjamin got the target of 72-80 alternating quarters, was 3 seconds ahead of schedule with a quarter to go, and instead of resting in 80 ran 71, so his time ended up being 14:59. I was able to stay on target for the fast ones, but gradually lost pace on the recoveries, but still did better than on Tuesday - slowest recovery was 93. I got 16:53 for 3 miles. Jacob ran a mile down the canyon in 5:38. Joseph did 5:35. Total distances were Jacob - 5, Joseph - 3, William - 3, Stephen - 1, Matthew 0.5, Jenny - 7, Julia - 4, Benjamin - 10.5. I got 11.5.
Leg 1:Distance0.720Time6:07.90Pace8:30.97
Leg 2:Distance3.000Time16:53.30Pace5:37.77
Split 1:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance0.250Time1:19.00Pace5:16.00
Split 2:Distance0.250Time1:27.10Pace5:48.40 Cumilative:Distance0.500Time2:46.10Pace5:32.20
Split 3:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance0.750Time4:03.20Pace5:24.27
Split 4:Distance0.250Time1:29.10Pace5:56.40 Cumilative:Distance1.000Time5:32.30Pace5:32.30
Split 5:Distance0.250Time1:18.00Pace5:12.00 Cumilative:Distance1.250Time6:50.30Pace5:28.24
Split 6:Distance0.250Time1:31.70Pace6:06.80 Cumilative:Distance1.500Time8:22.00Pace5:34.67
Split 7:Distance0.250Time1:19.20Pace5:16.80 Cumilative:Distance1.750Time9:41.20Pace5:32.11
Split 8:Distance0.250Time1:33.50Pace6:14.00 Cumilative:Distance2.000Time11:14.70Pace5:37.35
Split 9:Distance0.250Time1:19.00Pace5:16.00 Cumilative:Distance2.250Time12:33.70Pace5:34.98
Split 10:Distance0.250Time1:33.60Pace6:14.40 Cumilative:Distance2.500Time14:07.30Pace5:38.92
Split 11:Distance0.250Time1:20.10Pace5:20.40 Cumilative:Distance2.750Time15:27.40Pace5:37.24
Split 12:Distance0.125Time0:46.90Pace6:15.20 Cumilative:Distance2.875Time16:14.30Pace5:38.89
Split 13:Distance0.125Time0:39.00Pace5:12.00 Cumilative:Distance3.000Time16:53.30Pace5:37.77

Leg 3:Distance0.250Time2:40.10Pace10:40.40
Leg 4:Distance1.000Time5:38.60Pace5:38.60
Leg 5:Distance3.500Time29:34.80Pace8:27.09
Leg 6:Distance2.100Time17:31.40Pace8:20.67
Split 1:Distance0.550Time5:04.90Pace9:14.36 Cumilative:Distance0.550Time5:04.90Pace9:14.36
Split 2:Distance1.000Time5:35.10Pace5:35.10 Cumilative:Distance1.550Time10:40.00Pace6:52.90
Split 3:Distance0.550Time6:51.40Pace12:28.00 Cumilative:Distance2.100Time17:31.40Pace8:20.67

Leg 7:Distance1.000Time7:30.40Pace7:30.40

Camouflage Crocs 1 Miles: 11.57

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

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Sat, Dec 24, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
15.04	0.00	0.00	0.00	15.04

Fast Running Friend Workout - 2016-12-24 09:34:14
Workout Totals: Distance15.040Time1:53:45.80Pace7:33.84
Total of 15. Usual Saturday distances for the kids. Benjamin did 15 as well.
Leg 1:Distance2.040Time18:37.10Pace9:07.60
With Stephen and Julia.
Leg 2:Distance3.000Time21:35.30Pace7:11.77
With Julia - she got a PR for our 3 mile out and back course.
Leg 3:Distance8.000Time57:50.70Pace7:13.84
With Benjamin.
Leg 4:Distance0.500Time4:46.80Pace9:33.60
With Matthew.
Leg 5:Distance1.500Time10:55.90Pace7:17.27
Alone.

Camouflage Crocs 1 Miles: 15.04

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
61.54	2.50	2.00	3.50	69.54

Camouflage Crocs 1 Miles: 69.54

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

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