Breaking the Wall

Week starting Dec 27, 2015

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
73.87	0.00	0.00	2.78	76.65

Black Crocs 2 Miles: 76.65

Night Sleep Time: 42.00	Nap Time: 1.00	Total Sleep Time: 43.00

Sun, Dec 27, 2015

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: 7.00	Nap Time: 1.00	Total Sleep Time: 8.00

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Mon, Dec 28, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.00	0.00	0.93	12.25

Fast Running Friend Workout - 2015-12-28 15:12:58
Workout Totals: Distance12.250Time1:35:53.20Pace7:49.65
Busy day at work today. Did not get out for a run until the afternoon. All kids had run by that time (Benjamin at Sarah's parent's house in West Valley) except Joseph, Jacob, and Matthew. Ran 4 with Joseph and Jacob, then did 6x0.155 hill repeats, and 6 more for distance. Kids ran their usual distances for the most part today except Jenny did only 4 due to piriformis pain. I felt out of shape on the hill repeats. Will do more of those to get back in shape.
Leg 1:Distance4.000Time33:03.40Pace8:15.85
With Joseph and Jacob.
Leg 2:Distance2.250Time17:13.90Pace7:39.51
Hill repeats.
Split 1:Distance0.220Time1:43.90Pace7:52.27 Cumilative:Distance0.220Time1:43.90Pace7:52.27
Split 2:Distance0.155Time0:51.40Pace5:31.61 Cumilative:Distance0.375Time2:35.30Pace6:54.13
Split 3:Distance0.220Time1:57.60Pace8:54.55 Cumilative:Distance0.595Time4:32.90Pace7:38.66
Split 4:Distance0.155Time0:51.20Pace5:30.32 Cumilative:Distance0.750Time5:24.10Pace7:12.13
Split 5:Distance0.220Time1:54.90Pace8:42.27 Cumilative:Distance0.970Time7:19.00Pace7:32.58
Split 6:Distance0.155Time0:50.70Pace5:27.10 Cumilative:Distance1.125Time8:09.70Pace7:15.29
Split 7:Distance0.220Time2:07.10Pace9:37.73 Cumilative:Distance1.345Time10:16.80Pace7:38.59
Split 8:Distance0.155Time0:51.30Pace5:30.97 Cumilative:Distance1.500Time11:08.10Pace7:25.40
Split 9:Distance0.220Time2:11.20Pace9:56.36 Cumilative:Distance1.720Time13:19.30Pace7:44.71
Split 10:Distance0.155Time0:53.10Pace5:42.58 Cumilative:Distance1.875Time14:12.40Pace7:34.61
Split 11:Distance0.220Time2:08.20Pace9:42.73 Cumilative:Distance2.095Time16:20.60Pace7:48.07
Split 12:Distance0.155Time0:53.30Pace5:43.87 Cumilative:Distance2.250Time17:13.90Pace7:39.51

Leg 3:Distance6.000Time45:35.90Pace7:35.98
Distance.

Black Crocs 2 Miles: 12.25

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Dec 29, 2015

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 - 2015-12-29 11:13:21
Workout Totals: Distance12.000Time1:40:45.60Pace8:23.80
12 total. Kids ran their usual distances. Slippery day.
Leg 1:Distance4.000Time33:54.20Pace8:28.55
With Joseph and Jacob.
Leg 2:Distance8.000Time1:06:51.40Pace8:21.43
Ran into Scott Hillman and did most of this part with him.

Black Crocs 2 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Dec 30, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.32	0.00	0.00	0.93	12.25

Fast Running Friend Workout - 2015-12-30 11:10:21
Workout Totals: Distance12.250Time1:40:26.20Pace8:11.93
12.25 total. Usual distances for the kids. Did a speed workout. Benjamin was still at Sarah's parents house in West Valley. I did a speed workout on the hill by the house - the only place I could find that was dry. It went better than on Monday.
Leg 1:Distance4.000Time34:18.50Pace8:34.62
With Joseph and Jacob.
Leg 2:Distance2.250Time17:26.80Pace7:45.24
Hill workout.
Split 1:Distance0.220Time1:41.90Pace7:43.18 Cumilative:Distance0.220Time1:41.90Pace7:43.18
Split 2:Distance0.155Time0:50.90Pace5:28.39 Cumilative:Distance0.375Time2:32.80Pace6:47.47
Split 3:Distance0.220Time2:01.60Pace9:12.73 Cumilative:Distance0.595Time4:34.40Pace7:41.18
Split 4:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance0.750Time5:24.90Pace7:13.20
Split 5:Distance0.220Time2:09.30Pace9:47.73 Cumilative:Distance0.970Time7:34.20Pace7:48.25
Split 6:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance1.125Time8:24.70Pace7:28.62
Split 7:Distance0.220Time2:06.70Pace9:35.91 Cumilative:Distance1.345Time10:31.40Pace7:49.44
Split 8:Distance0.155Time0:50.10Pace5:23.23 Cumilative:Distance1.500Time11:21.50Pace7:34.33
Split 9:Distance0.220Time2:09.20Pace9:47.27 Cumilative:Distance1.720Time13:30.70Pace7:51.34
Split 10:Distance0.155Time0:50.50Pace5:25.81 Cumilative:Distance1.875Time14:21.20Pace7:39.31
Split 11:Distance0.220Time2:16.90Pace10:22.27 Cumilative:Distance2.095Time16:38.10Pace7:56.42
Split 12:Distance0.155Time0:48.70Pace5:14.19 Cumilative:Distance2.250Time17:26.80Pace7:45.24

Leg 3:Distance6.000Time48:40.90Pace8:06.82
Distance alone.

Black Crocs 2 Miles: 12.25

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

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Thu, Dec 31, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.04	0.00	0.00	0.00	12.04

Fast Running Friend Workout - 2015-12-31 09:54:12
Workout Totals: Distance12.040Time1:36:17.70Pace7:59.88
Benjamin is back. He ran 10 today. Told me about his run at the Olympic Oval on Monday. He thought the track was only 400 meters instead of 442. So he ran what he thought was 10 miles in 1:14:38 wondering why his legs felt so beat up from only 7:30 or so per mile. Turned out he ran 6:47 pace and for 11 miles instead of 10. I did 12, kids ran their usual distances.
Leg 1:Distance4.000Time33:54.70Pace8:28.68
With Benjamin, Jenny, Julia, Joseph, and Jacob. I think Jenny and/or Julia turned around early so they could run with William and Stephen.
Leg 2:Distance6.000Time46:36.50Pace7:46.08
With Benjamin.
Leg 3:Distance2.040Time15:46.50Pace7:43.97
Alone.

Black Crocs 2 Miles: 12.04

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Fri, Jan 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.11	0.00	0.00	0.92	12.03

Fast Running Friend Workout - 2016-01-01 10:51:33
Workout Totals: Distance12.035Time1:39:53.80Pace8:18.03
Total of 12. Benjamin did 10 including the hill workout. We did 6x0.155 up the hill by our house which is 6% grade for the first third, 3% grade for the second, and back to 6% for the last third. I made an improvement and was able to keep all of the intervals under 50 seconds, so around 5:20 or a little faster. Benjamin stayed with me for the first two, then ran on his own hitting the splits in the range between 41 and 43 seconds, so around 4:25-4:40 pace. Julia joined us for a couple of those. On one she sprinted for as long as she could keep up with me, which was about 60 meters. On the others she went her own pace hitting them in 1:03 and 1:04, about 6:50 pace. Otherwise kids did their usual runs. I was able to run with all of the running kids today, which is now everybody except Mary.
Leg 1:Distance3.000Time23:37.00Pace7:52.33
With Joseph, Jacob, Jenny, and Benjamin.
Leg 2:Distance0.780Time5:48.70Pace7:27.05
Start of the hill workout with Benjamin.
Split 1:Distance0.220Time1:43.40Pace7:50.00 Cumilative:Distance0.220Time1:43.40Pace7:50.00
Split 2:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance0.375Time2:33.00Pace6:48.00
Split 3:Distance0.220Time2:09.70Pace9:49.55 Cumilative:Distance0.595Time4:42.70Pace7:55.13
Split 4:Distance0.155Time0:48.80Pace5:14.84 Cumilative:Distance0.750Time5:31.50Pace7:22.00
Split 5:Distance0.030Time0:17.20Pace9:33.33 Cumilative:Distance0.780Time5:48.70Pace7:27.05

Leg 3:Distance1.000Time9:35.30Pace9:35.30
Took a break from the workout to run with the little kids. This one was with Stephen.
Leg 4:Distance1.000Time7:59.60Pace7:59.60
With William.
Leg 5:Distance1.465Time11:44.90Pace8:01.16
Finished the workout with Benjamin and Julia.
Split 1:Distance0.190Time1:42.70Pace9:00.53 Cumilative:Distance0.190Time1:42.70Pace9:00.53
Split 2:Distance0.155Time0:48.80Pace5:14.84 Cumilative:Distance0.345Time2:31.50Pace7:19.13
Split 3:Distance0.220Time2:10.20Pace9:51.82 Cumilative:Distance0.565Time4:41.70Pace8:18.58
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance0.720Time5:31.30Pace7:40.14
Split 5:Distance0.220Time2:11.70Pace9:58.64 Cumilative:Distance0.940Time7:43.00Pace8:12.55
Split 6:Distance0.150Time0:49.60Pace5:30.67 Cumilative:Distance1.090Time8:32.60Pace7:50.28
Split 7:Distance0.220Time2:22.80Pace10:49.09 Cumilative:Distance1.310Time10:55.40Pace8:20.31
Split 8:Distance0.155Time0:49.50Pace5:19.35 Cumilative:Distance1.465Time11:44.90Pace8:01.16

Leg 6:Distance2.750Time24:58.40Pace9:04.87
With Benjamin.
Leg 7:Distance2.040Time16:09.90Pace7:55.44
Alone.

Black Crocs 2 Miles: 12.03

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Sat, Jan 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
16.08	0.00	0.00	0.00	16.08

Fast Running Friend Workout - 2016-01-02 10:22:25
Workout Totals: Distance16.080Time2:06:25.50Pace7:51.74
Total of 16. Was able to run with all of the kids today except for Stephen. Benjamin did 14, Jenny, Joseph, and Jacob 5, Julia 3, Stephen 1, William 3, Matthew 200 meters.
Leg 1:Distance2.040Time18:29.60Pace9:03.92
With William.
Leg 2:Distance3.000Time25:03.60Pace8:21.20
With Joseph, Jacob, and Jenny, and Julia.
Leg 3:Distance9.000Time1:07:01.50Pace7:26.83
With Benjamin.
Leg 4:Distance2.040Time15:50.80Pace7:46.08
Alone.

Black Crocs 2 Miles: 16.08

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
73.87	0.00	0.00	2.78	76.65

Black Crocs 2 Miles: 76.65

Night Sleep Time: 42.00	Nap Time: 1.00	Total Sleep Time: 43.00

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