Breaking the Wall

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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 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:

Miles:This week: 0.00 Month: 173.50 Year: 2475.51
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 1360.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.821.0012.620.1881.62
Navy Crocs Miles: 81.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.001.000.0613.06

Fast Running Friend Workout - 2019-04-01 09:44:15
Workout Totals: Distance13.062Time1:44:03.40Pace7:57.98
Total of 13, usual distances for the kids. Did a mile pickup down the canyon with William in 5:45. Matthew ran a PR in 100 - 18.9.
Leg 1:Distance6.000Time47:57.70Pace7:59.62
With William - part with Jenny.
Split 1:Distance3.050Time25:15.30Pace8:16.82
Cumilative:Distance3.050Time25:15.30Pace8:16.82
Split 2:Distance1.000Time5:45.10Pace5:45.10
Cumilative:Distance4.050Time31:00.40Pace7:39.36
Split 3:Distance1.950Time16:57.30Pace8:41.69
Cumilative:Distance6.000Time47:57.70Pace7:59.62
 
Leg 2:Distance6.000Time47:47.20Pace7:57.87
With Joseph, Jacob, and Bonnie - part with Stephen.
Leg 3:Distance1.000Time7:59.60Pace7:59.60
With Matthew.
Leg 4:Distance0.062Time0:18.90Pace5:04.35
100 with Matthew.

Navy Crocs Miles: 13.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.490.002.620.0013.11

Fast Running Friend Workout - 2019-04-02 10:00:26
Workout Totals: Distance13.118Time1:39:06.90Pace7:33.34
Total of 13. Did a 3 mile fartlek with Jacob down the canyon in 17:40 with the fast intervals 3x0.625 + 0.75 at 5:36 pace, and recoveries at 8:00 pace for 0.125 between each. Joseph made it only through part of it.

Otherwise, everybody else ran easy except Matthew. He has been on a track obsession, insists on going to the track every day and trying for some kind of a record. Today he tried for 400, but missed it by 1.1 - he was on pace at 300, but then when I told him to kick he started talking back "I am already kicking!" and that cost him the record. It is better to struggle to learn to accept feedback at the age of 6 than to never develop the skill :-)
Leg 1:Distance0.480Time4:07.10Pace8:34.79
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:40.20Pace5:53.40
3 mile fartlek with Joseph and Jacob - Joseph made it through the first 2 fast intervals, got dropped in the third, and did not go for the forth. Jacob got through all of it.
Split 1:Distance0.625Time3:28.40Pace5:33.44
Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:55.10Pace7:20.80
Cumilative:Distance0.750Time4:23.50Pace5:51.33
Split 3:Distance0.625Time3:30.30Pace5:36.48
Cumilative:Distance1.375Time7:53.80Pace5:44.58
Split 4:Distance0.125Time1:01.20Pace8:09.60
Cumilative:Distance1.500Time8:55.00Pace5:56.67
Split 5:Distance0.625Time3:29.20Pace5:34.72
Cumilative:Distance2.125Time12:24.20Pace5:50.21
Split 6:Distance0.125Time1:05.00Pace8:40.00
Cumilative:Distance2.250Time13:29.20Pace5:59.64
Split 7:Distance0.750Time4:11.00Pace5:34.67
Cumilative:Distance3.000Time17:40.20Pace5:53.40
 
Leg 3:Distance2.640Time22:08.90Pace8:23.37
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time16:32.20Pace8:16.10
With Stephen and Bonnie.
Leg 5:Distance2.000Time16:24.40Pace8:12.20
With William, Stephen, and Bonnie.
Leg 6:Distance2.000Time15:07.30Pace7:33.65
With William and Bonnie.
Leg 7:Distance0.750Time5:38.10Pace7:30.80
With Matthew.
Leg 8:Distance0.248Time1:28.70Pace5:57.66
With Matthew.

Navy Crocs Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-04-03 09:45:35
Workout Totals: Distance13.000Time1:42:02.10Pace7:50.93
Total of 13. Julia did a mile on the track in 6:48.2. We are trying a new method to try to repair her adrenal glands - 3 miles a day, twice a week 4x60m with 3 downhill and 1 uphill, and 1 mile time trial on the track to see how well the method is working. Today was just to establish a baseline. Her HR gradually climbed to 187 on the third lap, but then had a dip to 185 during the last lap. She was able to get it up to 190 over the last 50 meters but it was very hard for her.

Matthew ran another mile PR of 6:54.8 - splits 1:39, 1:43, 1:46, and 1:44.
Leg 1:Distance1.020Time9:10.70Pace8:59.90
Warm-up with Julia.
Leg 2:Distance1.000Time6:48.20Pace6:48.20
1 mile on the track with Julia.
Leg 3:Distance0.980Time9:17.20Pace9:28.57
Cool-down with Julia.
Leg 4:Distance3.000Time22:19.70Pace7:26.57
Alone.
Leg 5:Distance6.000Time47:31.50Pace7:55.25
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 6:Distance1.000Time6:54.80Pace6:54.80
With Joseph, Jacob, William, Stephen and Matthew on the track - Matthew's new record.

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.131.002.000.1214.25

Fast Running Friend Workout - 2019-04-04 09:07:05
Workout Totals: Distance14.254Time1:46:25.10Pace7:27.95
Total of a bit over 13, I think. In the morning paced Sarah through 1 mile down the canyon with Jenny in 7:21. In the afternoon, paced Bonnie with Joseph and Jacob through a 2 mile PR down the canyon of 12:00.5. They picked it up in the last 0.5, but did not have much juice - Joseph ran 2:41 (11:43), Jacob 2:47 (11:49). William did the first mile with us in 6:00.

Stephen ran a PR of 6:09.8 down the canyon in spite of a headwind and a side-ache. He is getting tougher.
Leg 1:Distance0.700Time5:08.00Pace7:20.00
With Jenny.
Leg 2:Distance1.000Time7:21.90Pace7:21.90
With Jenny and Sarah.
Leg 3:Distance4.300Time31:24.10Pace7:18.16
Alone.
Leg 4:Distance0.980Time8:22.00Pace8:32.24
Warm-up with the kids.
Leg 5:Distance2.000Time12:00.50Pace6:00.25
With Joseph, Jacob, and Bonnie for the first 1.5, then Joseph and Jacob took off. William ran the first mile with us.
Leg 6:Distance0.750Time6:32.30Pace8:43.07
With Stephen.
Leg 7:Distance1.000Time6:09.80Pace6:09.80
With Stephen.
Leg 8:Distance2.400Time20:53.60Pace8:42.33
With Stephen.
Leg 9:Distance1.000Time7:54.60Pace7:54.60
With Matthew.
Leg 10:Distance0.062Time0:19.30Pace5:11.29
With Matthew.
Leg 11:Distance0.062Time0:19.00Pace5:06.45
With Matthew.

Navy Crocs Miles: 14.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.002.000.0012.10

Fast Running Friend Workout - 2019-04-05 10:01:57
Workout Totals: Distance12.100Time1:32:41.00Pace7:39.59
Total of 13. William redeemed himself from his fiasco the day before and ran a PR for 2 miles down the canyon of 11:45.6 (5:51, 5:54). Usual day otherwise.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
With William.
Leg 2:Distance2.000Time11:45.60Pace5:52.80
With William.
Leg 3:Distance2.120Time18:16.30Pace8:37.12
With William.
Leg 4:Distance6.000Time46:39.60Pace7:46.60
With Joseph and Jacob - part with Stephen.
Leg 5:Distance1.000Time7:57.80Pace7:57.80
With Matthew and Stephen.

Navy Crocs Miles: 12.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.005.000.0016.10

Fast Running Friend Workout - 2019-04-06 07:26:38
Workout Totals: Distance16.100Time1:59:15.50Pace7:24.44
General Conference today, so we ran a bit earlier.

Did 10 before the first session with Chad. Joseph and Jacob did 9.5. Chad and I did a 5 mile tempo down the canyon in 29:09 (5:57, 5:57, 5:49, 5:50, 5:36). Joseph did the first 3 (17:43), Jacob last 3 (17:14 as he started a bit later).

Then in between the sessions did 5 with William and Stephen, and 1 more with William and Matthew between the afternoon and the Priesthood sessions.
Leg 1:Distance2.480Time20:32.90Pace8:17.14
Warm-up with Joseph, Jacob, Chad, and Bruce.
Leg 2:Distance5.000Time29:09.40Pace5:49.88
With Chad, first 3 with Joseph, last 3 with Jacob.
Leg 3:Distance2.620Time22:07.90Pace8:26.83
Cool-down with Chad, Joseph, and Jacob.
Leg 4:Distance5.000Time39:47.00Pace7:57.40
With William and Stephen.
Leg 5:Distance1.000Time7:38.30Pace7:38.30
With Matthew and William.

Navy Crocs Miles: 16.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.821.0012.620.1881.62
Navy Crocs Miles: 81.63
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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