Breaking the Wall

Week starting Dec 29, 2013

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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

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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
70.76	3.00	6.50	1.00	81.26

Green Crocs 6 Miles: 81.26

Night Sleep Time: 45.00	Nap Time: 0.00	Total Sleep Time: 45.00

Sun, Dec 29, 2013

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. In the sacrament meeting we had a return missionary speak. He talked about following a prompting of the Spirit one night that led him and his companion to a family that was in need - finances were bad, the mother was about to have a baby, and the father lost his job. They were able to mobilize the ward members to help that family. From my own experience as a full-time missionary and serving in the Church afterwards I can testify that such things happen all the time - most of the time the knowledge of it does not go beyond those who are actually involved.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Dec 30, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	0.00	1.00	0.00	12.06

Before I post the workout details from the Fast Running Friend, I feel the need to brag. Benjamin finished his first college course - Psychology 111 via independent study with an A. For this course he had to write a total of 10 papers broken down into two portfolio submissions. I was concerned that being only 14 and with this being the first paper he ever wrote for a class his lack of paper-writing experience combined with some immaturity as a consequence of his age would drag him down, but I was pleasantly surprised. Not only did he get 100% score on both portfolios, his professor commented that his submission was one of the best she ever received.

This makes me think that there is some power or should we say potential in the home schooling method of education that I perhaps was not aware of. Somehow the student is able to go beyond what is actually being taught and develop what I would call an educational Quality X. He develops an increased ability to learn and retain knowledge along with the drive to acquire it. This, of course, will not happen in every home schooling situation. Certain elements need to be in place, and a certain focused effort needs to be put forth. Home grown tomatoes are better than the ones in the store only if the grower takes good care of the garden - otherwise he just gets weeds. But the right place for this educational Quality X development is the home. No external instruction can fully compensate for the lack of it in the home.

Fast Running Friend Workout - 2013-12-30 08:42:50
Workout Totals
Distance	Time	Pace
12.060	1:40:21.20	8:19.27
Ran 12 miles total. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.
Leg 1
Distance	Time	Pace	Comment
3.06	27:02.80.	8:50.33	This part was with Benjamin, Joseph, and Jacob. We first ran 2 on the "big boy" course, dropped Jacob off, and then finished on the "little boy" course.
Split#	Distance	Time	Pace	Comment
1	2.040	18:02.60	8:50.69	This part was with Jacob, there was some ice.
2	1.020	9:00.20	8:49.61	With Joseph and Benjamin on the "little boy" course. Joseph was struggling with a side ache, that is why it was slow.
Leg 2
Distance	Time	Pace	Comment
6	46:50.80.	7:48.47	This part was with Benjamin. We ran to the 3 mile mark and back.
Split#	Distance	Time	Pace	Comment
1	3.042	24:52.00	8:10.47	To the 3 mile turnaround, and a little bit back to the start of the mile pickup.
2	0.000	0:00.10	0:00.00	This was probably the result of a double-hit on the split button.
3	1.000	5:34.00	5:34.00	Mile pickup down the Provo Canyon. My bruise was still hurting, but my hip extension range has apparently improved. I graduated from the 5:50 pace, and was able to run 5:34. It still hurt, though, and I could not go any faster. I had to tell Benjamin to slow down a couple of times. He felt quite comfortable at this pace but said he had to work. We did lose some time under the bridge on ice, maybe a couple of seconds.
4	1.958	16:24.70	8:22.91	Back to the house. We got lazy, plus there was ice on the road, plus my bruise discouraged me from keeping the pace sub-8:00.
Leg 3
Distance	Time	Pace	Comment
3	26:27.60.	8:49.20	With Julia.
Split#	Distance	Time	Pace	Comment
1	3.000	26:27.60	8:49.20

Green Crocs 6 Miles: 12.06

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments(1)

Tue, Dec 31, 2013

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	1.00	0.00	12.00

Fast Running Friend Workout - 2013-12-31 08:15:48
Workout Totals
Distance	Time	Pace
11.998	1:38:59.10	8:15.01
12 miles again. Benjamin did 10, Jenny 4, Julia and Joseph 3, Jacob 2, William 1.
Leg 1
Distance	Time	Pace	Comment
6.42	54:53.40.	8:32.99	This part consisted of the standard Joseph/Jacob run, and then from the house to the Canyon View Park bathroom. I was trying to get rid of a minor cough/throat irritation last night and felt it would respond well to oranges. It did, but oranges give me a side effect. I recall a 6 K tempo in 1986 that became more of a 4x1500 thanks to just one orange which provided a great deal of entertainment for my coach and teammates. I did a little bit better this time, but still had to make 2 bathroom stops on this section, and the last one was very urgent. GPS was not working on this part, but I do not really care why - I am starting on the GPS driver re-write today so things like this will not happen. I wish the re-write of the code for my lower spine were as easy... The distances are correct, regardless, because I edited them using the Fast Running Friend Web interface over WiFi.
Split#	Distance	Time	Pace	Comment
1	2.040	18:34.20	9:06.18	On the "big boy" course with Joseph, Jacob, and Benjamin. I annoyed Benjamin by asking him to prove that f(x) = x^2 is continuous using the definition of the limit with epsilon and delta. He will need to know this to challenge Math 290 at BYU this semester.
2	1.020	8:32.40	8:22.35	With Benjamin and Joseph on the "little boy" course.
3	3.360	27:46.80	8:16.07
Leg 2
Distance	Time	Pace	Comment
3.578	28:09.10.	7:52.08	After the bathroom break the GPS started working. This leg was from the Canyon View Park bathroom to the house with a little add-on at the end.
Split#	Distance	Time	Pace	Comment
1	0.387	3:23.60	8:46.10	To the start of the mile pickup.
2	1.000	5:24.80	5:24.80	The lower back bruise is doing better. Still hurt, but less than yesterday. I was able to run 9 seconds faster. Benjamin's horses neighed, I had to reign him in a few times. We opened with an 83 quarter because I could not go any faster from the get-go, but then once my muscles warmed up we sped up to 80s (5:20) pace for the rest of it with the exception of the icy section under the 800 North bridge. Benjamin felt he could run this pace forever, which is good - he is going to need to in the Phoenix half. The goal is 1:10.
3	2.191	19:20.70	8:49.76	We got lazy after the pickup. Plus my bruise reduced my pace initiative.
Leg 3
Distance	Time	Pace	Comment
2	15:56.60.	7:58.30	One mile of this was with Julia, and the last one alone - both on the "little boy" course.
Split#	Distance	Time	Pace	Comment
1	1.000	8:31.50	8:31.50	With Julia.
2	1.000	7:25.10	7:25.10	Alone. It actually took some will power and concentration to run this pace - I did not want to, but I knew I needed to.

Green Crocs 6 Miles: 12.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Wed, Jan 01, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2014-01-01 08:29:27
Workout Totals
Distance	Time	Pace
Leg 1
Distance	Time	Pace	Comment
3	25:11.10.	8:23.70
Split#	Distance	Time	Pace	Comment
1	3.000	25:11.10	8:23.70	With Joseph, Jacob, and Benjamin. Jacob has moved now to 3 miles/2 miles a day alternating pattern, Joseph is moving to 4/3.
Leg 2
Distance	Time	Pace	Comment
3.05	24:38.70.	8:04.82
Split#	Distance	Time	Pace	Comment
1	3.050	24:38.70	8:04.82	With Benjamin to the 3 mile mark and a little back.
Leg 3
Distance	Time	Pace	Comment
2.95	21:46.60.	7:22.92
Split#	Distance	Time	Pace	Comment
1	1.000	5:15.50	5:15.50	Finally my lower back bruise healed enough to where I could go under 5:20. Benjamin made me run the first 200 in 36, then heeding my plea eased off to 5:20 pace. He tried to turn up the heat a few times, but I could not respond, so we kept it there. The pace combined with some dust particles in the air from the inversion aggravated my cough and I felt like I was going to choke, but I made it to the finish. We recalled the incident a little over a year ago when I pulled Benjamin through a 5:13 mile and we still had 0.5 left - he started pleading - Daddy, don't speed up! Now the roles are reversed.
2	0.000	0:00.20	0:00.00	Shaky hand on the split button.
3	1.950	16:30.90	8:28.15	Cool-down to the house.
Leg 4
Distance	Time	Pace	Comment
3	26:01.60.	8:40.53	With Julia.
Split#	Distance	Time	Pace	Comment
1	3.000	26:01.60	8:40.53

Green Crocs 6 Miles: 12.00

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

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Thu, Jan 02, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.70	0.00	1.50	0.00	13.20

Fast Running Friend Workout - 2014-01-02 08:10:33
Workout Totals
Distance	Time	Pace
13.200	1:44:57.70	7:57.10
13.2 miles today. Benjamin did 9, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1, and Stephen 0.25.
Leg 1
Distance	Time	Pace	Comment
4	33:47.10.	8:26.77	With Joseph. Jacob and Benjamin joined us for the first mile, then turned around.
Split#	Distance	Time	Pace	Comment
1	4.000	33:47.10	8:26.77
2	0.000	0:00.00		Pressed the wrong button.
Leg 2
Distance	Time	Pace	Comment
7.2	55:15.90.	7:40.54	With Benjamin
Split#	Distance	Time	Pace	Comment
1	3.750	30:29.40	8:07.84	To the magic 3.5 mark in the Provo Canyon via a detour to the Canyon View Park bathroom.
2	1.500	8:00.70	5:20.47	More or less evenly pace. The target was 5:36 pace (8:24), but we got into 5:20 groove and stayed there. I had to work very hard, but survived. Benjamin said it felt harder than it should have, but he was the one pushing the pace and I kept having to tell him to slow down.
3	1.950	16:45.80	8:35.79	Cool-down to the house.
Leg 3
Distance	Time	Pace	Comment
2	15:54.70.	7:57.35	Caught up to Julia and then ran with her.
Split#	Distance	Time	Pace	Comment
1	2.000	15:54.70	7:57.35

Green Crocs 6 Miles: 13.20

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

Comments(1)

Fri, Jan 03, 2014

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 - 2014-01-03 08:13:30
Workout Totals
Distance	Time	Pace
12.000	1:38:15.30	8:11.27
Easy run with the kids today. Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance	Time	Pace	Comment
3	25:37.00.	8:32.33	With Benjamin, Joseph, and Jacob.
Split#	Distance	Time	Pace	Comment
1	3.000	25:37.00	8:32.33
Leg 2
Distance	Time	Pace	Comment
6	46:45.70.	7:47.62	With Benjamin.
Split#	Distance	Time	Pace	Comment
1	6.000	46:45.70	7:47.62
Leg 3
Distance	Time	Pace	Comment
3	25:52.60.	8:37.53	With Julia.
Split#	Distance	Time	Pace	Comment
1	3.000	25:52.60	8:37.53

Green Crocs 6 Miles: 12.00

Night Sleep Time: 7.50	Nap Time: 0.00	Total Sleep Time: 7.50

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Sat, Jan 04, 2014

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	3.00	3.00	0.00	20.00

Fast Running Friend Workout - 2014-01-04 08:14:46
Workout Totals
Distance	Time	Pace
20.000	2:31:15.90	7:33.80
20 mile run. After the lesson in the last 6 miles of Rocket City I decided to be diligent about making sure my long runs are 20, and that I do at least some fast running in the second half of it. Benjamin did 12, Jenny 4, Julia 3, Joseph 4, Jacob 2, William 1. Benjamin and I did 2+1 tempo, then I did some more tempo running afterwards.
Leg 1
Distance	Time	Pace	Comment
4	33:14.70.	8:18.68	With Joseph to 800 N bridge and back.
Split#	Distance	Time	Pace	Comment
1	4.000	33:14.70	8:18.68
Leg 2
Distance	Time	Pace	Comment
4.9	40:05.10.	8:10.84	Pre-tempo warm-up/mileage with Benjamin. We ran to the 4 mile mark in the canyon taking a detour to the bathroom and then returned to a little bit past the 3.5 mark. We discovered that a portion of the trail where we originally wanted to do the tempo was covered with ice enough that we would want to change the workout.
Split#	Distance	Time	Pace	Comment
1	4.900	40:05.10	8:10.84
Leg 3
Distance	Time	Pace	Comment
2	11:01.50.	5:30.75	2 mile tempo down the canyon - well, the last half was already out of the canyon because we could not go up very far. The target was 5:20 pace for Benjamin. My goal was to hang on until I get dropped then survive. Benjamin pulled me through the first mile in 5:19, then the headwind started and we both slowed down, but I did quite a bit more than him. He ran 10:43 (last mile 5:24), my last mile was 5:42.
Split#	Distance	Time	Pace	Comment
1	2.000	11:01.50	5:30.75
Leg 4
Distance	Time	Pace	Comment
1.1	9:58.50.	9:04.09	Recovery jog
Split#	Distance	Time	Pace	Comment
1	1.100	9:57.30	9:03.00
2	0.000	0:01.20	0:00.00	False start.
Leg 5
Distance	Time	Pace	Comment
2	14:58.60.	7:29.30	Back to the house with a mile interval from marker 2 to marker 1.
Split#	Distance	Time	Pace	Comment
1	1.000	5:33.10	5:33.10	Mile interval. I did not push myself to the limit here because I still had 7 more miles after that. Benjamin gave it a good push and ran 5:12.
2	1.000	9:25.50	9:25.50	Cool-down to the house.
Leg 6
Distance	Time	Pace	Comment
3	22:13.00.	7:24.33	Ran the first mile with Julia, then sped up. Shortly before the mouth of the canyon Jason Witt, a 13:58 5000 BYU runner caught up to me and I joined him for a mile up the canyon to my turnaround. We ran it in about 6:20.
Split#	Distance	Time	Pace	Comment
1	0.000	0:00.20	0:00.00	Shaky hand.
2	3.000	22:12.80	7:24.27
Leg 7
Distance	Time	Pace	Comment
3	19:44.50.	6:34.83	On the way back I did a 2 mile tempo from marker 3 to marker 1 the cooled down a mile.
Split#	Distance	Time	Pace	Comment
1	2.000	11:56.60	5:58.30	I felt better than last week, could run sub-6:00 towards the end of 20, but I had to focus and push.
2	1.000	7:47.90	7:47.90	Cool-down.

Green Crocs 6 Miles: 20.00

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
70.76	3.00	6.50	1.00	81.26

Green Crocs 6 Miles: 81.26

Night Sleep Time: 45.00	Nap Time: 0.00	Total Sleep Time: 45.00

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