Breaking the Wall

Week starting Dec 29, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	2724.68
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
61.08	0.00	1.16	5.78	68.02

Neon Crocs 1 Miles: 60.00

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

Sun, Dec 29, 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. Went to church for sacrament, then traded places with Sarah to watch the sick kids.

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

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Mon, Dec 30, 2019

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

Reduced distances for everybody including myself as a pre-caution against sickness. Only 8 miles for me.

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

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Tue, Dec 31, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.35	0.00	0.00	0.66	10.01

Fast Running Friend Workout - 2019-12-31 15:06:10
Workout Totals: Distance10.000Time1:18:34.80Pace7:51.48
Total of 10, did some pickups. Did 0.155 in 46.1 with Benjamin pulling me, haven not run that fast in a while. Reduced mileage for the kids due to sickness in the home even though the older kids were not sick. Matthew is recovering, was able to run 7:45 mile.
Leg 1:Distance1.000Time7:45.20Pace7:45.20
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time31:56.40Pace7:59.10
With Benjamin, Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time17:12.10Pace8:23.46 Cumilative:Distance2.050Time17:12.10Pace8:23.46
Split 2:Distance0.250Time1:22.70Pace5:30.80 Cumilative:Distance2.300Time18:34.80Pace8:04.70
With William.
Split 3:Distance1.545Time12:25.60Pace8:02.59 Cumilative:Distance3.845Time31:00.40Pace8:03.85
Split 4:Distance0.155Time0:56.00Pace6:01.29 Cumilative:Distance4.000Time31:56.40Pace7:59.10
With William.

Leg 3:Distance5.000Time38:53.20Pace7:46.64
With Benjamin.
Split 1:Distance3.050Time24:36.10Pace8:03.97 Cumilative:Distance3.050Time24:36.10Pace8:03.97
Split 2:Distance0.250Time1:12.00Pace4:48.00 Cumilative:Distance3.300Time25:48.10Pace7:49.12
Split 3:Distance1.545Time12:19.00Pace7:58.32 Cumilative:Distance4.845Time38:07.10Pace7:52.05
Split 4:Distance0.155Time0:46.10Pace4:57.42 Cumilative:Distance5.000Time38:53.20Pace7:46.64

Neon Crocs 1 Miles: 10.00

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

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Wed, Jan 01, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.85	0.00	0.16	0.00	10.01

Fast Running Friend Workout - 2020-01-01 15:33:17
Workout Totals: Distance10.000Time1:19:55.30Pace7:59.53
Another easy day of 10 for illness prevention.
Leg 1:Distance1.000Time8:16.00Pace8:16.00
With Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance4.000Time33:19.30Pace8:19.83
With Joseph, Jacob, William, and Stephen.
Split 1:Distance3.845Time32:15.40Pace8:23.36 Cumilative:Distance3.845Time32:15.40Pace8:23.36
Split 2:Distance0.155Time1:03.90Pace6:52.26 Cumilative:Distance4.000Time33:19.30Pace8:19.83

Leg 3:Distance5.000Time38:20.00Pace7:40.00
With Benjamin.

Neon Crocs 1 Miles: 10.00

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

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Thu, Jan 02, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.25	0.56	12.00

Fast Running Friend Workout - 2020-01-02 15:19:15
Workout Totals: Distance12.000Time1:37:25.00Pace8:07.08
Easy run with pickups for myself and the kids. 12 total for me and Benjamin. Kids are back more or less to usual distances.
Leg 1:Distance2.000Time17:02.10Pace8:31.05
With Benjamin, Joseph, Jacob, and Matthew.
Leg 2:Distance4.000Time31:06.80Pace7:46.70
With Joseph, Jacob, and Benjamin.
Split 1:Distance2.120Time16:44.20Pace7:53.68 Cumilative:Distance2.120Time16:44.20Pace7:53.68
Split 2:Distance0.250Time1:12.90Pace4:51.60 Cumilative:Distance2.370Time17:57.10Pace7:34.47
Split 3:Distance1.475Time12:22.90Pace8:23.66 Cumilative:Distance3.845Time30:20.00Pace7:53.34
Split 4:Distance0.155Time0:46.80Pace5:01.94 Cumilative:Distance4.000Time31:06.80Pace7:46.70

Leg 3:Distance4.000Time33:29.40Pace8:22.35
With Benjamin, William, and Stephen.
Split 1:Distance2.120Time17:33.10Pace8:16.75 Cumilative:Distance2.120Time17:33.10Pace8:16.75
Split 2:Distance0.250Time1:27.10Pace5:48.40 Cumilative:Distance2.370Time19:00.20Pace8:01.10
Split 3:Distance1.475Time13:31.30Pace9:10.03 Cumilative:Distance3.845Time32:31.50Pace8:27.54
Split 4:Distance0.155Time0:57.90Pace6:13.55 Cumilative:Distance4.000Time33:29.40Pace8:22.35

Leg 4:Distance2.000Time15:46.70Pace7:53.35
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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Fri, Jan 03, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.19	0.00	0.00	0.81	12.00

Fast Running Friend Workout - 2020-01-03 15:16:39
Workout Totals: Distance12.000Time1:35:13.40Pace7:56.12
12 total, did some pickups, some pacing William and Stephen, some at my pace with Joseph. Usual distances for the kids. Mary went on her first run after getting the cold. Bella did not run, still recovering.
Leg 1:Distance2.000Time16:10.40Pace8:05.20
With Benjamin, Jacob, and Matthew.
Leg 2:Distance5.000Time39:59.00Pace7:59.80
With Benjamin, Jacob, William, and Stephen.
Split 1:Distance3.120Time24:55.60Pace7:59.36 Cumilative:Distance3.120Time24:55.60Pace7:59.36
Split 2:Distance0.250Time1:23.30Pace5:33.20 Cumilative:Distance3.370Time26:18.90Pace7:48.52
Split 3:Distance1.475Time12:41.60Pace8:36.34 Cumilative:Distance4.845Time39:00.50Pace8:03.08
Split 4:Distance0.155Time0:58.50Pace6:17.42 Cumilative:Distance5.000Time39:59.00Pace7:59.80

Leg 3:Distance5.000Time39:04.00Pace7:48.80
With Joseph.
Split 1:Distance3.120Time24:29.30Pace7:50.93 Cumilative:Distance3.120Time24:29.30Pace7:50.93
Split 2:Distance0.250Time1:13.10Pace4:52.40 Cumilative:Distance3.370Time25:42.40Pace7:37.69
Split 3:Distance1.475Time12:32.00Pace8:29.83 Cumilative:Distance4.845Time38:14.40Pace7:53.56
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance5.000Time39:04.00Pace7:48.80

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, Jan 04, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	0.75	3.75	16.00

Fast Running Friend Workout - 2020-01-04 09:52:16
Workout Totals: Distance16.000Time2:03:50.90Pace7:44.43
Total of 16. Benjamin did 16 with 4x0.75 two up 4:10, 4:04, then down 3:37, 3:24. His back was tight but he eventually loosened up and got going. Jacob did total of 8. He and I did 4x0.75 as well - 4:49 (Joseph was holding us back), 4:30, 4:06, 3:59. Joseph got in trouble after throwing a fit after the first uphill interval, so I sent him to run home but I gave him a chance for redemption later. He had to do 2x0.75 uphill in 4:45 or faster each. To make things more interesting, I gave a structured rewards program to William and Stephen to keep up on the first interval. It worked well for all three of them. Stephen made it up to 0.5 in 3:08. William made it through the entire first interval in 4:38 closing in 90. Now that meant that Joseph could not run slower than 4:38 on the second interval, so he ran it in 4:36 and ended up with about 10 miles total. William and Stephen ran 5 total. Do not remember what Jenny and Julia did, but both of them have been sick and were on reduced mileage. Mary and Bella did their regular runs.
Leg 1:Distance8.000Time1:01:25.30Pace7:40.66
With Jacob, part with Benjamin, par with Joseph.
Split 1:Distance1.640Time13:07.30Pace8:00.06 Cumilative:Distance1.640Time13:07.30Pace8:00.06
Split 2:Distance0.750Time4:49.70Pace6:26.27 Cumilative:Distance2.390Time17:57.00Pace7:30.63
Split 3:Distance0.250Time2:18.10Pace9:12.40 Cumilative:Distance2.640Time20:15.10Pace7:40.27
Split 4:Distance0.750Time4:30.40Pace6:00.53 Cumilative:Distance3.390Time24:45.50Pace7:18.20
Split 5:Distance1.220Time10:53.70Pace8:55.82 Cumilative:Distance4.610Time35:39.20Pace7:44.03
Split 6:Distance0.750Time4:06.80Pace5:29.07 Cumilative:Distance5.360Time39:46.00Pace7:25.15
Split 7:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance5.610Time42:20.00Pace7:32.76
Split 8:Distance0.750Time3:59.70Pace5:19.60 Cumilative:Distance6.360Time46:19.70Pace7:17.06
Split 9:Distance1.640Time15:05.60Pace9:12.20 Cumilative:Distance8.000Time1:01:25.30Pace7:40.66

Leg 2:Distance5.000Time38:32.70Pace7:42.54
With Benjamin, Joseph, William (part), and Stephen (part).
Split 1:Distance1.060Time9:08.90Pace8:37.83 Cumilative:Distance1.060Time9:08.90Pace8:37.83
Split 2:Distance0.750Time4:38.50Pace6:11.33 Cumilative:Distance1.810Time13:47.40Pace7:37.13
Split 3:Distance0.250Time2:34.00Pace10:16.00 Cumilative:Distance2.060Time16:21.40Pace7:56.41
Split 4:Distance0.750Time4:36.70Pace6:08.93 Cumilative:Distance2.810Time20:58.10Pace7:27.72
Split 5:Distance2.190Time17:34.60Pace8:01.55 Cumilative:Distance5.000Time38:32.70Pace7:42.54

Leg 3:Distance3.000Time23:52.90Pace7:57.63
With Benjamin and Matthew.

Neon Crocs 1 Miles: 16.00

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
61.08	0.00	1.16	5.78	68.02

Neon Crocs 1 Miles: 60.00

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

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