Breaking the Wall

Week starting Dec 23, 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:

Click to donate

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
61.61	0.00	5.50	1.25	68.36

Navy Crocs Miles: 68.36

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

Sun, Dec 23, 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 24, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.61	0.00	2.50	1.25	14.36

Fast Running Friend Workout - 2018-12-24 11:38:14
Workout Totals: Distance14.355Time1:53:41.30Pace7:55.19
Checked the weather, saw that today was the last day of good weather in a while, decided we needed to get a workout in. So Jenny and Stephen did 2x0.625 in 3:57/3:55, William did that with them plus 2x0.625 in 3:41/3:38, Jacob did everything that William did plus 2x0.625 3:21/3:24. Joseph did 1.25 in 6:58. It was a good workout, except we miscalculated that on Saturday we likely got exposed to the croup virus - so everybody except Joseph and myself ended up paying a lot for it, and even Joseph and myself paid some.
Leg 1:Distance3.000Time22:57.10Pace7:39.03
Alone.
Leg 2:Distance0.250Time2:27.50Pace9:50.00
With Mary.
Leg 3:Distance1.000Time8:13.20Pace8:13.20
With Matthew.
Leg 4:Distance1.000Time8:45.30Pace8:45.30
With Sarah, Jacob, and Jenny.
Leg 5:Distance9.105Time1:11:18.20Pace7:49.87
Workout with Jenny, Jacob, Joseph, Stephen, and William - each doing his own, so they were with me for parts of it.
Split 1:Distance0.980Time8:41.00Pace8:51.63 Cumilative:Distance0.980Time8:41.00Pace8:51.63
Warm-up with everybody.
Split 2:Distance1.250Time6:58.80Pace5:35.04 Cumilative:Distance2.230Time15:39.80Pace7:01.43
Interval with Joseph.
Split 3:Distance0.750Time7:01.10Pace9:21.47 Cumilative:Distance2.980Time22:40.90Pace7:36.68
Recovery with Joseph.
Split 4:Distance0.625Time3:41.10Pace5:53.76 Cumilative:Distance3.605Time26:22.00Pace7:18.83
Interval with Jacob and William.
Split 5:Distance0.250Time3:09.50Pace12:38.00 Cumilative:Distance3.855Time29:31.50Pace7:39.53
Recovery with Jacob and William.
Split 6:Distance0.625Time3:38.50Pace5:49.60 Cumilative:Distance4.480Time33:10.00Pace7:24.20
Interval with William and Jacob.
Split 7:Distance1.125Time10:15.50Pace9:07.11 Cumilative:Distance5.605Time43:25.50Pace7:44.85
Recovery with Jacob and William.
Split 8:Distance0.625Time3:21.40Pace5:22.24 Cumilative:Distance6.230Time46:46.90Pace7:30.55
Interval with Jacob.
Split 9:Distance0.250Time3:16.90Pace13:07.60 Cumilative:Distance6.480Time50:03.80Pace7:43.55
Recovery with Jacob.
Split 10:Distance0.625Time3:24.20Pace5:26.72 Cumilative:Distance7.105Time53:28.00Pace7:31.51
Interval with Jacob.
Split 11:Distance2.000Time17:50.20Pace8:55.10 Cumilative:Distance9.105Time1:11:18.20Pace7:49.87
Cool-down with Jacob.

Navy Crocs Miles: 14.36

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

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Tue, Dec 25, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-12-25 08:51:46
Workout Totals: Distance12.000Time1:30:54.30Pace7:34.53
Croup strikes - day 1. Stephen started the run but quickly started having issues with a sore throat, so I had him turn around and run back home. He only did a bit more than 0.5. Jacob turned around at the mile and did only 2 today. Other kids were still healthy, ran their usual distances. Matthew was recovering from a stomach bug, but was on the mend and ran 8:06 mile. I ran 1.5 pickup in 8:45 down the canyon. On the positive side of things we got to talk to Benjamin this morning. He told us a funny story. He was doing a workout - 12x400 in 72-75 with 200 recovery at a stadium in Lutsk. His companion was near him watching. The security guard was also watching. At the end of the workout the security guard says - why are you running so many laps so fast when it is so cold? Did you lose a card bet? (So he probably thought that Benjamin and his companion Elder Holden who he is training were playing face cards and Benjamin lost :-)). You should go home and drink some warm tea!
Leg 1:Distance3.000Time22:25.90Pace7:28.63
Alone.
Leg 2:Distance7.000Time53:23.10Pace7:37.59
Part with the kids, part alone. Tempo pickup alone.
Split 1:Distance3.550Time28:52.70Pace8:08.08 Cumilative:Distance3.550Time28:52.70Pace8:08.08
Split 2:Distance1.500Time8:45.00Pace5:50.00 Cumilative:Distance5.050Time37:37.70Pace7:27.07
Pickup.
Split 3:Distance1.950Time15:45.40Pace8:04.82 Cumilative:Distance7.000Time53:23.10Pace7:37.59

Leg 3:Distance1.000Time6:59.00Pace6:59.00
Alone.
Leg 4:Distance1.000Time8:06.30Pace8:06.30
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 26, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-12-26 11:20:51
Workout Totals: Distance12.000Time1:28:55.10Pace7:24.59
Croup day 2. Jacob was able to run 2 miles, Stephen did not run. Joseph, William, and Bonnie did 6. I ran some of it with them. Did 1.5 tempo down the canyon. Matthew still healthy, ran 1 mile in 7:54.
Leg 1:Distance4.000Time28:55.10Pace7:13.77
Alone
Leg 2:Distance7.000Time52:05.90Pace7:26.56
Part with Joseph, Jacob, William, and Bonnie.
Split 1:Distance3.550Time28:35.10Pace8:03.13 Cumilative:Distance3.550Time28:35.10Pace8:03.13
Split 2:Distance1.500Time8:41.00Pace5:47.33 Cumilative:Distance5.050Time37:16.10Pace7:22.79
Split 3:Distance1.950Time14:49.80Pace7:36.31 Cumilative:Distance7.000Time52:05.90Pace7:26.56

Leg 3:Distance1.000Time7:54.10Pace7:54.10
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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Thu, Dec 27, 2018

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

Fast Running Friend Workout - 2018-12-27 15:10:02
Workout Totals: Distance10.000Time1:23:12.90Pace8:19.29
Croup day 4. Now Jacob and William got it. Matthew had something, not full blown yet, did not run as a precaution. Bella and Mary got it bad. Leigha healthy through all of it. I cut my mileage to 10. Joseph was healthy, but as I precaution I had him run only 3. Julia and Jenny jogged a couple of miles.
Leg 1:Distance7.000Time59:12.70Pace8:27.53
With Daniel Torres. Bonnie ran with us for the first 6.
Leg 2:Distance3.000Time24:00.20Pace8:00.07
With Joseph, part with Daniel.

Navy Crocs Miles: 10.00

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

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Fri, Dec 28, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.00	0.00	0.00	0.00	8.00

Fast Running Friend Workout - 2018-12-28 15:14:29
Workout Totals: Distance8.000Time1:03:51.40Pace7:58.93
Croup day 5. I cut my own mileage to 8 to avoid getting sick and to have the strength for the upcoming all nighters. We had to schedule runs strategically leaving the maximum number of still healthy helpers at home. But Bonnie was 100% healthy and needed to run full 6. So I took a healthy kid + Bonnie at a time.
Leg 1:Distance0.500Time4:32.70Pace9:05.40
With Bonnie and Jacob.
Leg 2:Distance2.000Time16:04.20Pace8:02.10
With Bonnie and Jenny.
Leg 3:Distance0.500Time3:53.40Pace7:46.80
With Bonnie and Matthew.
Leg 4:Distance3.000Time23:31.10Pace7:50.37
With Bonnie and Joseph.
Leg 5:Distance2.000Time15:50.00Pace7:55.00
Alone.

Navy Crocs Miles: 8.00

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

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Sat, Dec 29, 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 - 2018-12-29 10:24:09
Workout Totals: Distance12.000Time1:33:33.10Pace7:47.76
Croup day 6. Did an all-nighter with Mary. Just in case, got her prednisolone. Figured out how to get it in the middle of the night for a total of $73 with only a 1 hour latency - call Walgreen's Telemed, and send somebody to the pharmacy right away. Also, ordered a nebulizer on Amazon. Ended up not using prednisolone once we realized as well as remembered how awful the side effects are. Took a short nap in the morning, then went for a run. Jacob, William, and Stephen were able to run 0.5 today. Joseph did 4. Julia I think just jogged a mile. Jenny, Mary, Bella, and Matthew were too sick to run. After the first 6 in the AM, I took another nap, then went to Costco with Joseph, and then ran 6 more at a decent pace - 7:06 average.
Leg 1:Distance1.000Time7:58.50Pace7:58.50
With Jacob and Bonnie.
Leg 2:Distance0.500Time5:14.90Pace10:29.80
With Bonnie and William.
Leg 3:Distance0.500Time5:13.00Pace10:26.00
With Bonnie and Stephen.
Leg 4:Distance4.000Time32:29.60Pace8:07.40
With Bonnie and Joseph.
Leg 5:Distance6.000Time42:37.10Pace7:06.18
Alone.

Navy Crocs Miles: 12.00

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
61.61	0.00	5.50	1.25	68.36

Navy Crocs Miles: 68.36

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

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