Breaking the Wall

Week starting Dec 22, 2019

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:	72.31	Year:	3105.12
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
72.25	0.00	0.00	5.12	77.37

Neon Crocs 1 Miles: 77.36

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

Sun, Dec 22, 2019

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. The church meeting was short - just the Sacrament due to Christmas approaching. We went to our ward, and then to the Russian branch.

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

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Mon, Dec 23, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.50	12.44

Fast Running Friend Workout - 2019-12-23 12:33:04
Workout Totals: Distance12.436Time1:38:05.10Pace7:53.23
400 time trials for the kids today. I paced Matthew to 82.3 PR. He opened in 19, then ran 20, 21, 22. Julia did 84.5. Stephen ran a PR of 77.9, splits 19, 18, 20, 20. Then Benjamin paced Joseph and Jacob. Jacob ran a PR of 64.5, splits 30.8, 33.7. Joseph kept up for the first 100, then more or less gave up and finished in 67.9. Total of 12 for me and Benjamin, usual distances more or less for the kids.
Leg 1:Distance1.050Time8:34.70Pace8:10.19
Warm-up.
Leg 2:Distance0.248Time1:22.30Pace5:31.85
Matthew's 400.
Leg 3:Distance0.248Time1:17.90Pace5:14.11
Stephen's 400.
Leg 4:Distance0.140Time1:07.90Pace8:05.00
Joseph and Jacob's 400 - ran across the field to give them splits.
Split 1:Distance0.070Time0:30.80Pace7:20.00 Cumilative:Distance0.070Time0:30.80Pace7:20.00
Split 2:Distance0.070Time0:33.70Pace8:01.43 Cumilative:Distance0.140Time1:04.50Pace7:40.71
Split 3:Distance0.000Time0:03.40Pace0:00.00 Cumilative:Distance0.140Time1:07.90Pace8:05.00

Leg 5:Distance1.250Time10:19.90Pace8:15.92
Cool-down with the kids.
Leg 6:Distance6.500Time51:26.90Pace7:54.91
More distance with Benjamin.
Leg 7:Distance3.000Time23:55.50Pace7:58.50
With Benjamin, Joseph, and Jacob.

Neon Crocs 1 Miles: 12.44

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

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Tue, Dec 24, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.92	0.00	0.00	3.00	14.92

Fast Running Friend Workout - 2019-12-24 10:07:30
Workout Totals: Distance14.920Time1:58:38.00Pace7:57.08
Benjamin and I did a total of around 15 with him doing 3x2 miles and me doing 3x1 mile down the canyon. I did mine in 5:21, 5:22, 5:17. Benjamin's target was 5:20 pace for the first 1.5 then 70, and as fast as he could for the last 0.25. On the first one he ran 10:19 for 2 miles with the last two quarters in 71, 66. On the second one he ran exactly the same splits. On the third one he ran 69,63 for the last two quarters and a total time of 10:08. Matthew had a sore throat, ran only 1 mile. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:07.20Pace8:17.14
Warm-up with Benjamin.
Leg 2:Distance7.500Time55:27.20Pace7:23.63
3x1 mile workout.
Split 1:Distance1.000Time5:21.20Pace5:21.20 Cumilative:Distance1.000Time5:21.20Pace5:21.20
Split 2:Distance2.250Time19:18.40Pace8:34.84 Cumilative:Distance3.250Time24:39.60Pace7:35.26
Split 3:Distance1.000Time5:22.80Pace5:22.80 Cumilative:Distance4.250Time30:02.40Pace7:04.09
Split 4:Distance2.250Time20:07.40Pace8:56.62 Cumilative:Distance6.500Time50:09.80Pace7:43.05
Split 5:Distance1.000Time5:17.40Pace5:17.40 Cumilative:Distance7.500Time55:27.20Pace7:23.63

Leg 3:Distance3.440Time31:10.00Pace9:03.60
Cool-down with Benjamin.
Leg 4:Distance2.000Time15:59.30Pace7:59.65
With Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time7:54.30Pace7:54.30
With Benjamin, Joseph, Jacob, and Matthew.

Neon Crocs 1 Miles: 14.92

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

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Wed, Dec 25, 2019

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 - 2019-12-25 15:35:12
Workout Totals: Distance12.000Time1:33:35.30Pace7:47.94
Easy runs, total of 12. Matthew still sick, ran only 1 mile. Otherwise usual distances for the kids.
Leg 1:Distance1.000Time8:16.30Pace8:16.30
With Matthew, Benjamin, and other kids I think.
Leg 2:Distance6.000Time47:05.30Pace7:50.88
With Benjamin, Joseph, and Jacob, part with other kids.
Leg 3:Distance5.000Time38:13.70Pace7:38.74
With Benjamin.

Neon Crocs 1 Miles: 12.00

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

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Thu, Dec 26, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	0.96	12.00

Fast Running Friend Workout - 2019-12-26 09:56:40
Workout Totals: Distance12.000Time1:33:33.50Pace7:47.79
Normal runs more or less, total of 12, except we did some pickups in the middle. I realized that for all of our family members 400 speed correlates very well with the performance in all distances - actually almost perfectly. For example, multiplying historical all out 400 performances for our family members by 4.78 is giving me best mile performance around that time within 3 seconds almost in every single case. My take on this is - in order to run fast for a long time, you need to know how to run on a basic level of form, power, coordination, etc. If you know how to run, but lack the endurance, you will of course have a problem, but if you do not know how to run you will not achieve much in longer distances without learning how to run somehow no matter how capable you are on the aerobic and energy level. So you need to do something to learn how to run, and I figured we could spice up our base runs with some pickups in the middle and towards the end to recruit midgrade fibers and practice running technique specific to higher speeds. Regular distances for everybody except Matthew who ran only 1 mile.
Leg 1:Distance4.000Time30:42.50Pace7:40.63
With Benjamin and Jacob.
Split 1:Distance2.050Time16:35.40Pace8:05.56 Cumilative:Distance2.050Time16:35.40Pace8:05.56
Split 2:Distance0.250Time1:13.00Pace4:52.00 Cumilative:Distance2.300Time17:48.40Pace7:44.52
Split 3:Distance1.545Time12:03.50Pace7:48.28 Cumilative:Distance3.845Time29:51.90Pace7:46.03
Split 4:Distance0.155Time0:50.60Pace5:26.45 Cumilative:Distance4.000Time30:42.50Pace7:40.63

Leg 2:Distance4.000Time31:22.20Pace7:50.55
With Benjamin and Joseph.
Split 1:Distance2.050Time17:15.10Pace8:24.93 Cumilative:Distance2.050Time17:15.10Pace8:24.93
Split 2:Distance0.250Time1:15.90Pace5:03.60 Cumilative:Distance2.300Time18:31.00Pace8:03.04
Split 3:Distance1.545Time12:03.10Pace7:48.03 Cumilative:Distance3.845Time30:34.10Pace7:57.01
Split 4:Distance0.155Time0:48.10Pace5:10.32 Cumilative:Distance4.000Time31:22.20Pace7:50.55

Leg 3:Distance1.000Time8:00.00Pace8:00.00
With Matthew, Stephen, Benjamin and William.
Leg 4:Distance3.000Time23:28.80Pace7:49.60
With Benjamin, William, and Stephen. William had 57 for the uphill 0.155, Stephen got 64.
Split 1:Distance2.845Time22:31.70Pace7:55.11 Cumilative:Distance2.845Time22:31.70Pace7:55.11
Split 2:Distance0.155Time0:57.10Pace6:08.39 Cumilative:Distance3.000Time23:28.80Pace7:49.60

Neon Crocs 1 Miles: 12.00

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

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Fri, Dec 27, 2019

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 - 2019-12-27 14:07:30
Workout Totals: Distance12.000Time1:33:27.00Pace7:47.25
Usual distances today, total of 12 for me. Matthew was sick, did not run.
Leg 1:Distance8.000Time1:01:52.50Pace7:44.06
With Benjamin and Jenny, I think part with the younger kids and Julia.
Leg 2:Distance1.000Time7:59.80Pace7:59.80
With Benjamin.
Leg 3:Distance3.000Time23:34.70Pace7:51.57
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.00

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

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Sat, Dec 28, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.35	0.00	0.00	0.66	14.01

Fast Running Friend Workout - 2019-12-28 08:51:15
Workout Totals: Distance14.000Time1:46:05.10Pace7:34.65
Total of 14. Some with Chad, Benjamin, Joseph, Jacob, William, and Stephen. Did a couple of pickups - 0.5 in 2:35 (Chad and Benjamin 2:34, Jacob 2:36) with a progressive increase of pace. Then 0.155 uphill in 50.1 (Jacob 52). Also 0.155 uphill with William in 55.1. Benjamin did total of 16.
Leg 1:Distance8.000Time59:24.40Pace7:25.55
With Chad, Benjamin, and Jacob, part with Joseph.
Split 1:Distance5.480Time41:41.30Pace7:36.44 Cumilative:Distance5.480Time41:41.30Pace7:36.44
Split 2:Distance0.500Time2:35.10Pace5:10.20 Cumilative:Distance5.980Time44:16.40Pace7:24.21
Split 3:Distance1.865Time14:17.90Pace7:40.00 Cumilative:Distance7.845Time58:34.30Pace7:27.97
Split 4:Distance0.155Time0:50.10Pace5:23.23 Cumilative:Distance8.000Time59:24.40Pace7:25.55

Leg 2:Distance1.000Time7:43.20Pace7:43.20
With Chad.
Leg 3:Distance3.000Time23:17.60Pace7:45.87
With Chad.
Leg 4:Distance2.000Time15:39.90Pace7:49.95
Part alone, part with William and Stephen.
Split 1:Distance1.845Time14:44.80Pace7:59.57 Cumilative:Distance1.845Time14:44.80Pace7:59.57
Split 2:Distance0.155Time0:55.10Pace5:55.48 Cumilative:Distance2.000Time15:39.90Pace7:49.95

Neon Crocs 1 Miles: 14.00

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
72.25	0.00	0.00	5.12	77.37

Neon Crocs 1 Miles: 77.36

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

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