Breaking the Wall

January 2018

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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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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:

Miles:This week: 0.00 Month: 93.66 Year: 93.66
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 1168.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
111.850.0013.644.75130.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.290.000.000.7512.04

Fast Running Friend Workout - 2018-01-01 09:31:03
Workout Totals: Distance12.040Time1:25:13.10Pace7:04.68
Usual day, morning jog, then later in the afternoon ran with the kids and did 3x0.25 down the canyon. Struggled in the first two (74s), but then focused on the third and ran it in 70.9.
Leg 1:Distance1.000Time6:56.50Pace6:56.50
Morning jog.
Leg 2:Distance2.040Time17:19.90Pace8:29.75
With William and Stephen.
Leg 3:Distance1.000Time8:37.80Pace8:37.80
With William, Matthew, and Sarah.
Leg 4:Distance6.000Time45:20.80Pace7:33.47
Started with Jenny, Joseph, and Jacob, then did 3x0.25, waited for Jenny, and finished with her.
Split 1:Distance3.050Time23:31.00Pace7:42.62
Cumilative:Distance3.050Time23:31.00Pace7:42.62
Split 2:Distance0.250Time1:14.00Pace4:56.00
Cumilative:Distance3.300Time24:45.00Pace7:30.00
Split 3:Distance0.250Time2:10.20Pace8:40.80
Cumilative:Distance3.550Time26:55.20Pace7:34.99
Split 4:Distance0.250Time1:14.10Pace4:56.40
Cumilative:Distance3.800Time28:09.30Pace7:24.55
Split 5:Distance0.250Time2:20.30Pace9:21.20
Cumilative:Distance4.050Time30:29.60Pace7:31.75
Split 6:Distance0.250Time1:10.90Pace4:43.60
Cumilative:Distance4.300Time31:40.50Pace7:21.98
Split 7:Distance1.700Time13:40.30Pace8:02.53
Cumilative:Distance6.000Time45:20.80Pace7:33.47
Leg 5:Distance2.000Time6:58.10Pace3:29.05
One more mile alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.001.881.8812.03

Fast Running Friend Workout - 2018-01-02 09:04:45
Workout Totals: Distance12.015Time1:30:49.40Pace7:33.55
Did a morning jog, ran with the little kids, then with Joseph and Jacob - I did 6x0.625 with 0.125 recovery in the canyon alternating directions, they did the first three. They were able to keep up on all. The times were 3:32.3 (down), 3:44.1 (up), 3:29.6 (down), 3:38.9 (up), 3:23.5 (down), and 3:34.2 (up).
Leg 1:Distance1.000Time7:19.20Pace7:19.20
Morning jog.
Leg 2:Distance2.040Time17:16.00Pace8:27.84
With William and Stephen.
Leg 3:Distance1.000Time7:30.40Pace7:30.40
With William.
Leg 4:Distance1.200Time10:20.90Pace8:37.42
Warm-up with Joseph and Jacob.
Leg 5:Distance4.375Time29:15.50Pace6:41.26
Workout - first 3 with Joseph and Jacob.
Split 1:Distance0.625Time3:32.30Pace5:39.68
Cumilative:Distance0.625Time3:32.30Pace5:39.68
Split 2:Distance0.125Time1:29.70Pace11:57.60
Cumilative:Distance0.750Time5:02.00Pace6:42.67
Split 3:Distance0.625Time3:44.10Pace5:58.56
Cumilative:Distance1.375Time8:46.10Pace6:22.62
Split 4:Distance0.125Time1:50.40Pace14:43.20
Cumilative:Distance1.500Time10:36.50Pace7:04.33
Split 5:Distance0.625Time3:29.60Pace5:35.36
Cumilative:Distance2.125Time14:06.10Pace6:38.16
Split 6:Distance0.125Time1:33.40Pace12:27.20
Cumilative:Distance2.250Time15:39.50Pace6:57.56
Split 7:Distance0.625Time3:38.90Pace5:50.24
Cumilative:Distance2.875Time19:18.40Pace6:42.92
Split 8:Distance0.125Time1:28.50Pace11:48.00
Cumilative:Distance3.000Time20:46.90Pace6:55.63
Split 9:Distance0.625Time3:23.50Pace5:25.60
Cumilative:Distance3.625Time24:10.40Pace6:40.11
Split 10:Distance0.125Time1:30.90Pace12:07.20
Cumilative:Distance3.750Time25:41.30Pace6:51.01
Split 11:Distance0.625Time3:34.20Pace5:42.72
Cumilative:Distance4.375Time29:15.50Pace6:41.26
Leg 6:Distance1.150Time8:04.90Pace7:01.65
Cool-down.
Leg 7:Distance0.250Time2:39.60Pace10:38.40
With Mary.
Leg 8:Distance1.000Time8:22.90Pace8:22.90
With Sarah and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.500.7511.29

Fast Running Friend Workout - 2018-01-03 08:39:31
Workout Totals: Distance11.290Time1:29:47.00Pace7:57.15
Morning jog, kids runs, did 0.5 pickup with William on the little boy course in 2:56.8, and 3x0.25 down the canyon in the middle - 75.6, 75.3, 73.2. I think the headwind was strong - for some reason I struggled today on those.
Leg 1:Distance1.000Time7:10.90Pace7:10.90
Morning jog.
Leg 2:Distance1.000Time6:50.30Pace6:50.30
With William - he did a 0.5 pickup.
Split 1:Distance0.500Time3:53.50Pace7:47.00
Cumilative:Distance0.500Time3:53.50Pace7:47.00
Split 2:Distance0.500Time2:56.80Pace5:53.60
Cumilative:Distance1.000Time6:50.30Pace6:50.30
Leg 3:Distance2.040Time17:52.70Pace8:45.83
With William and Stephen.
Leg 4:Distance7.000Time54:58.10Pace7:51.16
Part with Joseph, Jacob, and Jenny.
Split 1:Distance3.050Time24:22.20Pace7:59.41
Cumilative:Distance3.050Time24:22.20Pace7:59.41
Split 2:Distance0.250Time1:15.60Pace5:02.40
Cumilative:Distance3.300Time25:37.80Pace7:46.00
Split 3:Distance0.250Time2:13.20Pace8:52.80
Cumilative:Distance3.550Time27:51.00Pace7:50.70
Split 4:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance3.800Time29:06.30Pace7:39.55
Split 5:Distance0.250Time2:20.20Pace9:20.80
Cumilative:Distance4.050Time31:26.50Pace7:45.80
Split 6:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance4.300Time32:39.70Pace7:35.74
Split 7:Distance1.700Time13:35.80Pace7:59.88
Cumilative:Distance6.000Time46:15.50Pace7:42.58
Split 8:Distance1.000Time8:42.60Pace8:42.60
Cumilative:Distance7.000Time54:58.10Pace7:51.16
Leg 5:Distance0.250Time2:55.00Pace11:40.00
With Mary.
Leg 6:Distance0.000Time0:00.00Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2018-01-04 15:16:25
Workout Totals: Distance10.040Time1:19:13.20Pace7:53.43
All easy running today - mostly with the kids. Total of 11.
Leg 1:Distance1.000Time7:12.60Pace7:12.60
Morning jog.
Leg 2:Distance1.000Time6:51.00Pace6:51.00
With William.
Leg 3:Distance2.040Time17:30.30Pace8:34.85
With Willaim and Stephen.
Leg 4:Distance1.000Time8:45.70Pace8:45.70
With Matthew and Sarah.
Leg 5:Distance5.000Time38:53.60Pace7:46.72
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.002.380.6211.20

Fast Running Friend Workout - 2018-01-05 09:10:31
Workout Totals: Distance11.195Time1:26:32.90Pace7:43.86
Ran with the little kids, William did a pickup for 0.5 in 2:57. Then did 4x0.625, down (3:32.2), up (3:43.5), down (3:29.0), down (3:18.6). Joseph and Jacob did the first 3 with me. Jacob struggled on the second one due to being overdressed and fell back by 2 seconds. Otherwise they kept up. Jenny got a cold, was on reduced mileage.
Leg 1:Distance1.000Time7:08.90Pace7:08.90
Morning jog.
Leg 2:Distance1.000Time7:09.30Pace7:09.30
With William, did 0.5 fast.
Split 1:Distance0.500Time4:12.20Pace8:24.40
Cumilative:Distance0.500Time4:12.20Pace8:24.40
Split 2:Distance0.500Time2:57.10Pace5:54.20
Cumilative:Distance1.000Time7:09.30Pace7:09.30
Leg 3:Distance2.040Time17:44.60Pace8:41.86
With William and Stephen.
Leg 4:Distance1.000Time8:56.50Pace8:56.50
Warm-up with Joseph and Jacob.
Leg 5:Distance2.875Time18:45.00Pace6:31.30
Workout, part with Joseph and Jacob, first 3 intervals.
Split 1:Distance0.625Time3:32.20Pace5:39.52
Cumilative:Distance0.625Time3:32.20Pace5:39.52
Split 2:Distance0.125Time1:26.20Pace11:29.60
Cumilative:Distance0.750Time4:58.40Pace6:37.87
Split 3:Distance0.625Time3:43.50Pace5:57.60
Cumilative:Distance1.375Time8:41.90Pace6:19.56
Split 4:Distance0.125Time1:45.90Pace14:07.20
Cumilative:Distance1.500Time10:27.80Pace6:58.53
Split 5:Distance0.625Time3:29.00Pace5:34.40
Cumilative:Distance2.125Time13:56.80Pace6:33.79
Split 6:Distance0.125Time1:29.60Pace11:56.80
Cumilative:Distance2.250Time15:26.40Pace6:51.73
Split 7:Distance0.625Time3:18.60Pace5:17.76
Cumilative:Distance2.875Time18:45.00Pace6:31.30
Leg 6:Distance2.280Time18:14.40Pace8:00.00
Cool-down - part with Joseph and Jacob.
Leg 7:Distance1.000Time8:34.20Pace8:34.20
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.040.002.000.0015.04

Fast Running Friend Workout - 2018-01-06 09:24:12
Workout Totals: Distance15.040Time1:57:03.20Pace7:46.97
Ran with the kids. Joseph and Jacob did 6, William 4, Stephen 3, Julia 4. Jenny was sick, jogged 1 mile in the morning, and then another at night. I did a 2 mile tempo out and back in the canyon in 11:58 (6:15,5:43). There was a headwind (tail on the way back, but I had a hard time shifting gears).
Leg 1:Distance6.540Time47:16.40Pace7:13.70
With Joseph and Jacob, except for the fast 2 miles.
Split 1:Distance2.270Time18:11.80Pace8:00.97
Cumilative:Distance2.270Time18:11.80Pace8:00.97
Split 2:Distance2.000Time11:58.50Pace5:59.25
Cumilative:Distance4.270Time30:10.30Pace7:03.96
Split 3:Distance2.270Time17:06.10Pace7:32.03
Cumilative:Distance6.540Time47:16.40Pace7:13.70
Leg 2:Distance3.000Time25:58.40Pace8:39.47
With William and Stephen.
Leg 3:Distance1.000Time7:50.00Pace7:50.00
With William.
Leg 4:Distance0.500Time4:16.80Pace8:33.60
With Matthew.
Leg 5:Distance4.000Time31:41.60Pace7:55.40
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.900.002.000.0011.90

Fast Running Friend Workout - 2018-01-08 08:18:32
Workout Totals: Distance11.900Time1:29:53.70Pace7:33.25
Jenny started the winter semester. She is taking Russian 202. This is quite a leap for her. She can read and understand some basic things, but she is going to need a lot of help in that class. Fortunately Russian is my first language. To make things work smoother, I had to rearrange my schedule, and it works out best if I run 3-4 miles in the morning and the rest in the afternoon.

So I ran 3 with William in the morning, and then 8 more in the afternoon. Did a 2 mile tempo run in the canyon out and back. The wind was blowing into the canyon. I got 11:35 splitting it 5:50, 5:45. Jenny was able to run 2 miles. Julia did 5, I think. Matthew had a cold, ran only 0.5.
Leg 1:Distance3.000Time23:36.20Pace7:52.07
With William.
Leg 2:Distance5.400Time39:48.40Pace7:22.30
With Joseph and Jacob except for the 2 mile tempo.
Split 1:Distance1.700Time13:39.40Pace8:02.00
Cumilative:Distance1.700Time13:39.40Pace8:02.00
Split 2:Distance2.000Time11:35.60Pace5:47.80
Cumilative:Distance3.700Time25:15.00Pace6:49.46
Split 3:Distance1.700Time14:33.40Pace8:33.76
Cumilative:Distance5.400Time39:48.40Pace7:22.30
Leg 3:Distance0.500Time4:35.80Pace9:11.60
With Matthew.
Leg 4:Distance3.000Time21:53.30Pace7:17.77
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.120.003.000.0010.12

Fast Running Friend Workout - 2018-01-09 08:42:00
Workout Totals: Distance10.120Time1:18:01.60Pace7:42.61
Ran 4 with Jenny and the younger kids in the morning, then did 6 more in the afternoon with a 3 mile tempo run down the canyon with Joseph in 17:21 (5:45, 5:52, 5:44). This was a 3 mile PR for him. I was surprised at how energetic both of us were - I thought I would not want to run much faster than 6:00, and even if I did, he would not follow. Jacob ran 0.5 with Matthew in 4:40.
Leg 1:Distance1.000Time8:29.80Pace8:29.80
With Stephen and Jenny.
Leg 2:Distance3.000Time25:15.80Pace8:25.27
With with Jenny. William and Jacob ran ahead, got 23:39, I think.
Leg 3:Distance0.450Time3:59.50Pace8:52.22
Warm-up with Joseph.
Leg 4:Distance3.000Time17:21.20Pace5:47.07
Down the canyon tempo run with Joseph.
Leg 5:Distance2.670Time22:55.30Pace8:35.09
Back to the car with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.780.000.000.7510.53

Fast Running Friend Workout - 2018-01-10 08:32:28
Workout Totals: Distance10.530Time1:23:37.50Pace7:56.50
Ran with the kids, little and big, did 3x0.25 (77.4 up, 75.8 down, 75.3 down). Jenny did 4, Matthew a bit more than 0.5 - still recovering from the cold, Stephen only 1 as well, Jacob 4, everybody else usual distances.
Leg 1:Distance1.000Time8:38.20Pace8:38.20
With Stephen, Jacob, and Jenny.
Leg 2:Distance3.000Time25:23.10Pace8:27.70
With William, Jacob, and Jenny.
Leg 3:Distance5.000Time37:25.20Pace7:29.04
With Joseph, except for the 3x0.25 part.
Split 1:Distance1.700Time13:12.50Pace7:46.18
Cumilative:Distance1.700Time13:12.50Pace7:46.18
Split 2:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance1.950Time14:29.90Pace7:26.10
Up, tailwind.
Split 3:Distance0.600Time4:40.50Pace7:47.50
Cumilative:Distance2.550Time19:10.40Pace7:31.14
Split 4:Distance0.250Time1:15.80Pace5:03.20
Cumilative:Distance2.800Time20:26.20Pace7:17.93
Down, headwind
Split 5:Distance0.250Time2:02.60Pace8:10.40
Cumilative:Distance3.050Time22:28.80Pace7:22.23
Split 6:Distance0.250Time1:15.30Pace5:01.20
Cumilative:Distance3.300Time23:44.10Pace7:11.55
Down, headwind
Split 7:Distance1.700Time13:41.10Pace8:03.00
Cumilative:Distance5.000Time37:25.20Pace7:29.04
Leg 4:Distance1.000Time6:59.90Pace6:59.90
Alone.
Leg 5:Distance0.530Time5:11.10Pace9:46.98
With Matthew and Sarah.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2018-01-11 08:30:13
Workout Totals: Distance12.500Time1:36:00.90Pace7:40.87
Total of 12.5 in two runs (4+8.5). Matthew is still recovering from the cold (0.5), Jenny did 4, Jacob back to 5, Joseph woke up with a sore foot, ran only 3 today. Usual distances for everybody else.
Leg 1:Distance1.000Time8:21.50Pace8:21.50
With Stephen and Jenny.
Leg 2:Distance3.000Time23:51.30Pace7:57.10
With William.
Leg 3:Distance3.000Time22:52.90Pace7:37.63
With Jenny, part with Joseph and Jacob.
Leg 4:Distance0.500Time4:41.60Pace9:23.20
With Matthew and Sarah.
Leg 5:Distance5.000Time36:13.60Pace7:14.72
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.670.001.880.0013.55

Fast Running Friend Workout - 2018-01-12 08:30:02
Workout Totals: Distance13.545Time1:50:40.10Pace8:10.23
Ran with Jenny, William, and Stephen in the morning, then did 3x0.625 with Jacob (3:28.3 down, 3:45.3 up, 3:27.8 down), and also ran part of Joseph's run and with Sarah and Matthew. Everybody except Stephen, Matthew, and Jenny are back to their normal distances.
Leg 1:Distance1.000Time8:48.20Pace8:48.20
Leg 2:Distance3.000Time24:34.80Pace8:11.60
Leg 3:Distance1.000Time8:51.80Pace8:51.80
Leg 4:Distance4.765Time37:35.20Pace7:53.28
Split 1:Distance0.625Time3:28.30Pace5:33.28
Cumilative:Distance0.625Time3:28.30Pace5:33.28
Split 2:Distance0.125Time1:34.10Pace12:32.80
Cumilative:Distance0.750Time5:02.40Pace6:43.20
Split 3:Distance0.625Time3:45.30Pace6:00.48
Cumilative:Distance1.375Time8:47.70Pace6:23.78
Split 4:Distance0.125Time1:50.70Pace14:45.60
Cumilative:Distance1.500Time10:38.40Pace7:05.60
Split 5:Distance0.625Time3:27.80Pace5:32.48
Cumilative:Distance2.125Time14:06.20Pace6:38.21
Split 6:Distance2.640Time23:29.00Pace8:53.71
Cumilative:Distance4.765Time37:35.20Pace7:53.28
Leg 5:Distance3.280Time25:58.70Pace7:55.21
Leg 6:Distance0.500Time4:51.40Pace9:42.80

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
111.850.0013.644.75130.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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