Breaking the Wall

Week starting Mar 15, 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:

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	870.94
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:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
77.81	0.00	6.00	1.81	85.62

White Crocs 1 Miles: 85.62

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

Sun, Mar 15, 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, Mar 16, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.51	0.00	0.00	0.00	13.51

Fast Running Friend Workout - 2015-03-16 07:26:10
Workout Totals: Distance13.510Time1:44:23.90Pace7:43.65
Usual easy day, except Julia had a stomach flu and was only able to run 0.5 in the event. I ended up with a little extra - total of 13.5.
Leg 1:Distance9.000Time1:08:35.40Pace7:37.27
With Benjamin.
Leg 2:Distance4.010Time31:24.90Pace7:50.05
With Joseph and Jacob - last mile hard. Joseph got 6:38.0, Jacob 6:39.7.
Split 1:Distance3.010Time24:45.20Pace8:13.42 Cumilative:Distance3.010Time24:45.20Pace8:13.42
3 easy miles.
Split 2:Distance1.000Time6:38.00Pace6:38.00 Cumilative:Distance4.010Time31:23.20Pace7:49.63
The fast mile - Joseph's finish time.
Split 3:Distance0.000Time0:01.70Pace0:00.00 Cumilative:Distance4.010Time31:24.90Pace7:50.05
Jacob's finish time.

Leg 3:Distance0.500Time4:23.60Pace8:47.20
With Julia.

White Crocs 1 Miles: 13.51

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

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Tue, Mar 17, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	1.00	13.00

Fast Running Friend Workout - 2015-03-17 08:29:53
Workout Totals: Distance13.000Time1:45:09.90Pace8:05.38
Workout with Benjamin - 4x400 down the canyon, easy run with Joseph and Jacob. Benjamin did the first 400 in 61 - he was actually headed for about 58, but his hamstring started cramping, so I had him just go with me today for the remaining 3. Other kids ran their usual distances.
Leg 1:Distance3.000Time23:59.50Pace7:59.83
With Joseph and Jacob.
Leg 2:Distance1.000Time8:25.10Pace8:25.10
With Joseph and William.
Leg 3:Distance4.700Time37:27.50Pace7:58.19
Warm-up with Benjamin.
Leg 4:Distance4.300Time35:17.80Pace8:12.51
Workout with Benjamin followed by cool-down.
Split 1:Distance0.250Time1:09.20Pace4:36.80 Cumilative:Distance0.250Time1:09.20Pace4:36.80
Benjamin had 61 here.
Split 2:Distance0.250Time2:51.80Pace11:27.20 Cumilative:Distance0.500Time4:01.00Pace8:02.00
Split 3:Distance0.250Time1:12.10Pace4:48.40 Cumilative:Distance0.750Time5:13.10Pace6:57.47
We stayed together.
Split 4:Distance0.250Time2:57.00Pace11:48.00 Cumilative:Distance1.000Time8:10.10Pace8:10.10
Split 5:Distance0.250Time1:09.30Pace4:37.20 Cumilative:Distance1.250Time9:19.40Pace7:27.52
Together.
Split 6:Distance0.375Time3:57.90Pace10:34.40 Cumilative:Distance1.625Time13:17.30Pace8:10.65
Split 7:Distance0.250Time1:10.30Pace4:41.20 Cumilative:Distance1.875Time14:27.60Pace7:42.72
Benjamin ran this one in 67.
Split 8:Distance2.425Time20:50.20Pace8:35.55 Cumilative:Distance4.300Time35:17.80Pace8:12.51

White Crocs 1 Miles: 13.00

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

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Wed, Mar 18, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.71	0.00	0.00	0.31	13.02

Fast Running Friend Workout - 2015-03-18 07:08:32
Workout Totals: Distance13.025Time1:45:27.90Pace8:05.83

Leg 1:Distance7.077Time57:37.50Pace8:08.52
With Benjamin did 4x100 strides.
Split 1:Distance5.800Time47:21.40Pace8:09.90 Cumilative:Distance5.800Time47:21.40Pace8:09.90
Split 2:Distance0.062Time0:18.40Pace4:54.40 Cumilative:Distance5.862Time47:39.80Pace8:07.81
Split 3:Distance0.062Time0:35.70Pace9:31.20 Cumilative:Distance5.925Time48:15.50Pace8:08.69
Split 4:Distance0.062Time0:17.50Pace4:40.00 Cumilative:Distance5.987Time48:33.00Pace8:06.51
Split 5:Distance0.250Time2:13.20Pace8:52.80 Cumilative:Distance6.237Time50:46.20Pace8:08.37
Split 6:Distance0.062Time0:16.10Pace4:17.60 Cumilative:Distance6.300Time51:02.30Pace8:06.08
Split 7:Distance0.250Time2:20.00Pace9:20.00 Cumilative:Distance6.550Time53:22.30Pace8:08.90
Split 8:Distance0.062Time0:15.90Pace4:14.40 Cumilative:Distance6.612Time53:38.20Pace8:06.68
Split 9:Distance0.465Time3:59.30Pace8:34.62 Cumilative:Distance7.077Time57:37.50Pace8:08.52

Leg 2:Distance1.948Time16:25.80Pace8:26.19
One more 100 and cool-down. This was an all out sprint for me, and I managed to do 15.0.
Split 1:Distance0.062Time0:15.00Pace4:00.00 Cumilative:Distance0.062Time0:15.00Pace4:00.00
Split 2:Distance1.885Time16:10.80Pace8:35.01 Cumilative:Distance1.948Time16:25.80Pace8:26.19

Leg 3:Distance4.000Time31:24.60Pace7:51.15
With Joseph and Jacob. We did a mile interval from 2 to 3 in 6:54 on a slight rolling downhill. Jacob was struggling today with stomach pains, so we ran slower.
Split 1:Distance2.000Time16:10.20Pace8:05.10 Cumilative:Distance2.000Time16:10.20Pace8:05.10
Split 2:Distance1.000Time6:54.30Pace6:54.30 Cumilative:Distance3.000Time23:04.50Pace7:41.50
Split 3:Distance1.000Time8:20.10Pace8:20.10 Cumilative:Distance4.000Time31:24.60Pace7:51.15

White Crocs 1 Miles: 13.02

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

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Thu, Mar 19, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.50	13.00

Fast Running Friend Workout - 2015-03-19 08:12:18
Workout Totals: Distance13.000Time1:44:58.00Pace8:04.44
Total of 13. Kids ran their usual distances. Did a workout with Benjamin - 2x100, 400, and 200 down the canyon. Was able to hit 64.5 in the quarter and 31.4 in the 200 shortly after - was quite happy with that.
Leg 1:Distance3.000Time24:19.70Pace8:06.57
With Joseph and Jacob - Jacob had stomach pains so we ran slower than usual.
Leg 2:Distance1.000Time8:50.10Pace8:50.10
With Joseph and William.
Leg 3:Distance9.000Time1:11:48.20Pace7:58.66
With Benjamin.
Split 1:Distance4.640Time35:51.10Pace7:43.60 Cumilative:Distance4.640Time35:51.10Pace7:43.60
Split 2:Distance0.062Time0:16.80Pace4:28.80 Cumilative:Distance4.702Time36:07.90Pace7:41.01
Split 3:Distance0.062Time0:34.40Pace9:10.40 Cumilative:Distance4.765Time36:42.30Pace7:42.18
Split 4:Distance0.062Time0:16.60Pace4:25.60 Cumilative:Distance4.827Time36:58.90Pace7:39.64
Split 5:Distance0.500Time4:53.50Pace9:47.00 Cumilative:Distance5.327Time41:52.40Pace7:51.59
Split 6:Distance0.250Time1:04.50Pace4:18.00 Cumilative:Distance5.577Time42:56.90Pace7:42.02
Benjamin got 61.8 on this one.
Split 7:Distance0.250Time3:01.80Pace12:07.20 Cumilative:Distance5.827Time45:58.70Pace7:53.39
Split 8:Distance0.125Time0:31.40Pace4:11.20 Cumilative:Distance5.952Time46:30.10Pace7:48.73
Split 9:Distance3.048Time25:18.10Pace8:18.06 Cumilative:Distance9.000Time1:11:48.20Pace7:58.66

White Crocs 1 Miles: 13.00

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

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Fri, Mar 20, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.01	0.00	0.00	0.00	13.01

Fast Running Friend Workout - 2015-03-20 07:32:09
Workout Totals: Distance13.010Time1:40:08.00Pace7:41.80
Total of 13. Usual distances for the kids. Joseph did 4 with a fast finish with the last mile in 6:35 on the out and back stretch by our house. I told him he could have one fruit snack if he ran sub-7:00 and two if sub-6:40 after he had run the first quarter in 1:46. His subsequent quarters were 1:43, 1:37, and 1:29.
Leg 1:Distance9.000Time1:09:12.80Pace7:41.42
With Benjamin
Leg 2:Distance4.010Time30:55.20Pace7:42.64
With Joseph. Jacob did the first 3.
Split 1:Distance3.010Time24:20.20Pace8:05.12 Cumilative:Distance3.010Time24:20.20Pace8:05.12
With Joseph and Jacob.
Split 2:Distance1.000Time6:35.00Pace6:35.00 Cumilative:Distance4.010Time30:55.20Pace7:42.64
Joseph's fast mile.

White Crocs 1 Miles: 13.01

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

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Sat, Mar 21, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.08	0.00	6.00	0.00	20.08

Fast Running Friend Workout - 2015-03-21 07:22:19
Workout Totals: Distance20.080Time2:26:10.50Pace7:16.78
Total of 20. Benjamin did 12, we did a tempo run down the canyon from Bridal Veil falls to the house for his last 6 in 34:09. Joseph and Jacob did 4, William 1, Stephen 0.5, Jenny 4, Julia 3.
Leg 1:Distance6.000Time48:40.40Pace8:06.73
Warm-up with Benjamin.
Leg 2:Distance6.000Time34:09.90Pace5:41.65
Tempo run. Was happy with the result, it was a good minute and half faster than my last two attempts. Part of it was having Benjamin pulling me, part from not running at 6 AM and being able to see, and I also felt stronger.
Leg 3:Distance4.000Time30:58.90Pace7:44.73
With Joseph and Jacob.
Leg 4:Distance2.040Time17:04.30Pace8:22.11
With Julia.
Leg 5:Distance2.040Time15:17.00Pace7:29.51
Alone.

White Crocs 1 Miles: 20.08

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
77.81	0.00	6.00	1.81	85.62

White Crocs 1 Miles: 85.62

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

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