Breaking the Wall

Week starting Dec 20, 2020

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:	40.31	Year:	3073.12
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
68.38	0.00	7.98	2.74	79.10

Brown Crocs 3 Miles: 79.11

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

Sun, Dec 20, 2020

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. Come Follow Me lesson at home.

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

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Mon, Dec 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	0.74	0.50	12.30

Fast Running Friend Workout - 2020-12-21 09:14:46
Workout Totals: Distance12.302Time1:36:27.70Pace7:50.47
Total of 12. Took advantaged of good weather and had Stephen and Matthew do time trials. Matthew tried the mile, was running OK for the first two laps (3:04), but then lost it, and I stopped him at 1200 so he can try tomorrow. Stephen ran an 800 PR - 2:49.9 splitting evenly by lap. Benjamin did a mile pickup in 4:43 down the canyon. I watched him for the first quarter from behind, and he looked like he was jogging, his turnover was very leisurely. Makes me wonder why he cannot run a sub-4:00 or even 4:20. Easy runs for everybody else.
Leg 1:Distance9.000Time1:11:02.60Pace7:53.62
With the kids taking turns.
Leg 2:Distance1.060Time8:57.60Pace8:27.17
To the track with Stephen and Matthew.
Leg 3:Distance0.744Time4:40.80Pace6:17.42
Matthew's mile attempt.
Leg 4:Distance0.498Time2:49.90Pace5:41.16
Stephen's 800 PR.
Leg 5:Distance1.000Time8:56.80Pace8:56.80
Back to the house.

Brown Crocs 3 Miles: 12.30

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

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Tue, Dec 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.46	0.00	1.00	1.74	13.20

Fast Running Friend Workout - 2020-12-22 09:10:50
Workout Totals: Distance13.204Time1:44:48.10Pace7:56.23
13 total. Mile time trials for Joseph, Jacob, Matthew, and Julia. I paced Matthew. He was on pace for the first 2 laps (91,92), then still had the record in the shooting range with a lap to go (third lap 94), but then his last lap was 96, and he ended up with 6:16. Benjamin paced Joseph and Jacob. I ran the first 800 with them in 2:34 (76,78), and also the last lap, except they dropped me in the last 100. The problem was in the third lap which they ran in 80. Joseph had 5:12.5, Jacob 5:12.9. My last lap was 77.6, they had around 76. Stephen did 2x400, first one in the third lap with Joseph and Jacob. Then he wanted to do another one, and William wanted to do a mile in 6:00, so I suggested we run the first lap with Stephen at whatever pace he runs it, and then 6:00 pace to the finish. So Stephen ran 81.9, and we ended up with 5:49.9. Julia was not really doing the mile as a mile time trial, but she surprised me, and ran 6:56.4 with even splits. Benjamin - after pacing Joseph and Jacob - went to the canyon and did 2x2, up in 10:16 (5:10, 5:06), and down in 9:54 (4:51, 5:03). The wind was blowing into the canyon, as evident from the splits, but still this is a very good result for the uphill - this his his 2 mile uphill PR.
Leg 1:Distance1.060Time8:46.70Pace8:16.89
With Matthew.
Leg 2:Distance1.000Time6:16.00Pace6:16.00
Matthew's mile time trial.
Leg 3:Distance2.000Time16:06.30Pace8:03.15
Part with Matthew, part alone.
Leg 4:Distance0.844Time5:14.60Pace6:12.75
Did 800 + 400 during Joseph and Jacob's mile time trial.
Split 1:Distance0.496Time2:34.50Pace5:11.49 Cumilative:Distance0.496Time2:34.50Pace5:11.49
Split 2:Distance0.100Time1:22.50Pace13:45.00 Cumilative:Distance0.596Time3:57.00Pace6:37.65
Split 3:Distance0.248Time1:17.60Pace5:12.90 Cumilative:Distance0.844Time5:14.60Pace6:12.75

Leg 5:Distance0.250Time2:38.70Pace10:34.80
Recovery jog.
Leg 6:Distance1.000Time5:49.90Pace5:49.90
With William, first 400 with Stephen.
Split 1:Distance0.248Time1:21.90Pace5:30.24 Cumilative:Distance0.248Time1:21.90Pace5:30.24
Split 2:Distance0.752Time4:28.00Pace5:56.38 Cumilative:Distance1.000Time5:49.90Pace5:49.90

Leg 7:Distance4.000Time34:26.60Pace8:36.65
With Joseph and Jacob.
Leg 8:Distance1.050Time9:33.10Pace9:05.81
With Julia.
Leg 9:Distance1.000Time6:56.40Pace6:56.40
With Julia.
Leg 10:Distance1.000Time8:59.80Pace8:59.80
With Julia.

Brown Crocs 3 Miles: 13.20

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

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Wed, Dec 23, 2020

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 - 2020-12-23 09:15:01
Workout Totals: Distance12.000Time1:38:38.80Pace8:13.23
12 total, easy runs, usual distances.
Leg 1:Distance9.000Time1:12:09.20Pace8:01.02
With Benjamin and the kids taking turns.
Leg 2:Distance3.000Time26:29.60Pace8:49.87
With Jenny.

Brown Crocs 3 Miles: 12.00

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

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Thu, Dec 24, 2020

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 - 2020-12-24 16:00:27
Workout Totals: Distance12.000Time1:34:04.80Pace7:50.40
12 total, easy pace, Benjamin did a mile pickup in 4:47 down the canyon.
Leg 1:Distance12.000Time1:34:04.80Pace7:50.40
With Benjamin, part with the younger boys.

Brown Crocs 3 Miles: 12.00

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

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Fri, Dec 25, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.55	0.00	1.24	0.50	13.29

Fast Running Friend Workout - 2020-12-25 12:43:04
Workout Totals: Distance13.291Time1:47:11.10Pace8:03.87
13 total for me. Did 0.25 in 74 down the canyon with Benjamin, then paced Matthew in a 2000 - new PR of 7:52.7, and ran a 400 with Stephen in 80.9. Benjamin was not feeling 100% today, on his pickup 4:56 felt harder than what it should have, so he ran only 8 miles.
Leg 1:Distance0.980Time9:14.00Pace9:25.31
With Sarah, Benjamin, and Jenny.
Leg 2:Distance1.000Time7:49.90Pace7:49.90
Sarah's workout.
Leg 3:Distance4.020Time31:04.40Pace7:43.78
With Benjamin, part with Jenny.
Split 1:Distance0.750Time6:06.30Pace8:08.40 Cumilative:Distance0.750Time6:06.30Pace8:08.40
Split 2:Distance0.250Time1:14.20Pace4:56.80 Cumilative:Distance1.000Time7:20.50Pace7:20.50
Split 3:Distance3.020Time23:43.90Pace7:51.49 Cumilative:Distance4.020Time31:04.40Pace7:43.78

Leg 4:Distance1.050Time9:13.00Pace8:46.67
Warm-up with the boys.
Leg 5:Distance1.243Time7:52.70Pace6:20.29
Matthew's 2000.
Leg 6:Distance0.248Time1:20.90Pace5:26.21
400 with Stephen.
Leg 7:Distance3.750Time32:30.90Pace8:40.24
With Joseph and Jacob, part with William and Stephen.
Leg 8:Distance1.000Time8:05.30Pace8:05.30
With Joseph, Jacob, and Mary.

Brown Crocs 3 Miles: 13.29

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

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Sat, Dec 26, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.31	0.00	5.00	0.00	16.31

Fast Running Friend Workout - 2020-12-26 12:35:23
Workout Totals: Distance16.310Time1:58:53.90Pace7:17.39
Total of 16+. Did 2x2 with Joseph and Jacob down the canyon 11:46,11:37 - William ran the first one with us. Benjamin did 2x2 down the canyon 9:52, 9:47 - feeling better. I added a mile at the very end down the canyon, but into a headwind in 5:55, and felt like it did some good. Otherwise, easy runs, usual distances.
Leg 1:Distance1.000Time8:12.30Pace8:12.30
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:46.60Pace5:53.30
First interval - with Joseph, Jacob, and William.
Leg 3:Distance2.000Time16:14.30Pace8:07.15
Recovery.
Leg 4:Distance2.000Time11:37.80Pace5:48.90
With Joseph and Jacob.
Leg 5:Distance9.012Time1:08:40.00Pace7:37.17
Part with Joseph and Jacob, part alone.
Split 1:Distance7.780Time1:00:53.00Pace7:49.54 Cumilative:Distance7.780Time1:00:53.00Pace7:49.54
Split 2:Distance1.000Time5:55.80Pace5:55.80 Cumilative:Distance8.780Time1:06:48.80Pace7:36.58
Split 3:Distance0.232Time1:51.20Pace7:59.31 Cumilative:Distance9.012Time1:08:40.00Pace7:37.17

Leg 6:Distance0.298Time2:22.90Pace7:59.53

Brown Crocs 3 Miles: 16.31

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
68.38	0.00	7.98	2.74	79.10

Brown Crocs 3 Miles: 79.11

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

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