Breaking the Wall

Week starting Apr 07, 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:

Click to donate

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
74.53	1.00	8.87	0.50	84.90

Navy Crocs Miles: 67.92	Neon Crocs 2 Miles: 16.98

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

Sun, Apr 07, 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.

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

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Mon, Apr 08, 2019

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

Fast Running Friend Workout - 2019-04-08 08:45:02
Workout Totals: Distance13.000Time1:41:29.10Pace7:48.39
Easy runs today, total of 13 for me, usual distances for everybody except Stephen - his foot was hurting, so he ran only 3.
Leg 1:Distance6.000Time47:58.10Pace7:59.68
With William.
Leg 2:Distance6.000Time46:20.60Pace7:43.43
With Joseph and Jacob, part with Stephen.
Leg 3:Distance0.496Time3:15.30Pace6:33.75
800 with Matthew.
Leg 4:Distance0.504Time3:55.10Pace7:46.47
Cool-down with Matthew.

Navy Crocs Miles: 13.00

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

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Tue, Apr 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.54	0.50	2.62	0.00	12.66

Fast Running Friend Workout - 2019-04-09 08:50:40
Workout Totals: Distance12.660Time1:34:32.20Pace7:28.04
Total of 12.5. Did a workout with Jacob - same as last week, 3 miles total in 17:32 alternating 0.625 targeting 5:36 pace and 0.125 targeting 8:00 pace, with the last interval being 0.75. Our pace on the fast intervals eventually migrated to around 5:30 range, and we were pretty much right on target on the recoveries. Jacob did the whole workout. Joseph struggled through the first two intervals, but kept up, got dropped in the middle of the third and ran 3:41 on it, then he was done. We need to work on mental toughness for him - short recoveries especially at a brisk pace mess with his brain, which is why we are practicing this workout. Stephen ran only 2 miles today - his foot was hurting. William did 4. Jenny 5, Julia 3. In the evening I ran with Matthew. He wanted to go to the track and try for a record. I tried something different with him. I told him I would run the pace for his record as evenly as I could possibly manage it, and his job was to stay ahead of me. That seemed to work - even though it was late, dark, and wet, he ran 3:14.6 800 PR (1:35, 1:39).
Leg 1:Distance0.980Time8:25.60Pace8:35.92
Warm-up with Joseph, Jacob, and Stephen.
Leg 2:Distance3.000Time17:32.40Pace5:50.80
Workout with Joseph (part) and Jacob.
Split 1:Distance0.625Time3:28.40Pace5:33.44 Cumilative:Distance0.625Time3:28.40Pace5:33.44
Split 2:Distance0.125Time0:57.20Pace7:37.60 Cumilative:Distance0.750Time4:25.60Pace5:54.13
Split 3:Distance0.625Time3:30.50Pace5:36.80 Cumilative:Distance1.375Time7:56.10Pace5:46.25
Split 4:Distance0.125Time1:01.40Pace8:11.20 Cumilative:Distance1.500Time8:57.50Pace5:58.33
Split 5:Distance0.625Time3:26.50Pace5:30.40 Cumilative:Distance2.125Time12:24.00Pace5:50.12
Split 6:Distance0.125Time1:01.00Pace8:08.00 Cumilative:Distance2.250Time13:25.00Pace5:57.78
Split 7:Distance0.750Time4:07.40Pace5:29.87 Cumilative:Distance3.000Time17:32.40Pace5:50.80

Leg 3:Distance2.680Time21:42.80Pace8:06.12
Cool-down with Joseph and Jacob.
Leg 4:Distance5.000Time39:32.70Pace7:54.54
With Jenny.
Leg 5:Distance0.496Time3:14.60Pace6:32.34
Matthew's 800 meter record.
Leg 6:Distance0.504Time4:04.10Pace8:04.33
Cool-down with Matthew.

Navy Crocs Miles: 12.66

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

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Wed, Apr 10, 2019

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

Fast Running Friend Workout - 2019-04-10 12:33:22
Workout Totals: Distance13.000Time1:39:26.50Pace7:38.96
Total of 13, easy pace, more or less usual runs for everybody.
Leg 1:Distance6.000Time46:45.40Pace7:47.57
With Joseph and Jacob. Part with William and Stephen.
Leg 2:Distance6.000Time44:57.00Pace7:29.50
Alone.
Leg 3:Distance1.000Time7:44.10Pace7:44.10
With Matthew on the big boy course.

Navy Crocs Miles: 13.00

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

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Thu, Apr 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.01	0.00	1.25	0.50	15.76

Fast Running Friend Workout - 2019-04-11 09:16:44
Workout Totals: Distance15.760Time1:59:01.50Pace7:33.14
Total of 15+ miles. Did a redemption workout with Joseph - same as Tuesday, except only two miles. We did it in 11:33.9, and he hit everything on target or better. Last 0.5 in 2:41, I was happy about that. To motivate him he raced William over two miles who was running a steady pace, and Jacob was pacing him. Unfortunately William was in a bad mood today and after the first 1.25 at a bit over 6:00 pace he just eased to a jog and finished the 2 mile stretch in 12:27. Jacob maintained the tempo pace and finished in 12:03. Ran with Chris Luciano in the evening.
Leg 1:Distance0.980Time8:14.30Pace8:24.39
Warm-up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:33.90Pace5:46.95
Workout with Joseph.
Split 1:Distance0.625Time3:28.50Pace5:33.60 Cumilative:Distance0.625Time3:28.50Pace5:33.60
Split 2:Distance0.125Time0:55.90Pace7:27.20 Cumilative:Distance0.750Time4:24.40Pace5:52.53
Split 3:Distance0.625Time3:27.30Pace5:31.68 Cumilative:Distance1.375Time7:51.70Pace5:43.05
Split 4:Distance0.125Time1:00.90Pace8:07.20 Cumilative:Distance1.500Time8:52.60Pace5:55.07
Split 5:Distance0.500Time2:41.30Pace5:22.60 Cumilative:Distance2.000Time11:33.90Pace5:46.95

Leg 3:Distance3.180Time25:34.30Pace8:02.48
Cool-down with Joseph, Jacob, and William.
Leg 4:Distance8.600Time1:05:45.10Pace7:38.73
Most of it with Chris.
Leg 5:Distance1.000Time7:53.90Pace7:53.90
With Matthew on the big boy course.

Navy Crocs Miles: 15.76

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

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Fri, Apr 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.50	0.00	0.00	0.00	13.50

Fast Running Friend Workout - 2019-04-12 08:52:57
Workout Totals: Distance13.500Time1:47:07.60Pace7:56.12
Total of 13.5. Easy runs. Usual distance for everybody.
Leg 1:Distance6.000Time47:41.70Pace7:56.95
With William (part) and Jacob.
Leg 2:Distance6.000Time46:49.10Pace7:48.18
With Joseph and Stephen(part).
Leg 3:Distance1.000Time7:42.70Pace7:42.70
With Matthew on the big boy course.
Leg 4:Distance0.500Time4:54.10Pace9:48.20
With Mary.

Navy Crocs Miles: 13.50

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

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Sat, Apr 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.98	0.00	5.00	0.00	16.98

Fast Running Friend Workout - 2019-04-13 10:04:48
Workout Totals: Distance16.980Time2:00:38.80Pace7:06.31
Joseph, Jacob, and Julia took the ACT in the morning today. So I did 10+ on my own in the morning with a 5 mile tempo down the canyon in 28:52 - splits 5:47, 5:50, 5:44, 5:49, 5:42. There was some headwind, but it was not terrible. Then I ran with Mary, and then took all of the boys including Matthew to the canyon for a run. First we paced Matthew through 3 miles down the canyon in 22:30 (7:19, 7:28, 7:43). Then Sarah picked him up, and I ran back to the car with the rest of the boys with the exception of Stephen who ran home (total of 5). Joseph, Jacob, and William ended up with a bit over 6.
Leg 1:Distance2.480Time18:34.20Pace7:29.27
Warm-up.
Leg 2:Distance5.000Time28:52.60Pace5:46.52
5 mile tempo down the canyon.
Leg 3:Distance2.680Time19:59.60Pace7:27.61
Cool-down.
Leg 4:Distance0.150Time1:37.10Pace10:47.33
False start with Mary.
Leg 5:Distance0.500Time4:55.10Pace9:50.20
With Mary for real.
Leg 6:Distance0.120Time0:55.50Pace7:42.50
Warm-up with Matthew, Joseph, Jacob, William, and Stephen.
Leg 7:Distance3.000Time22:30.80Pace7:30.27
With Matthew, Joseph, Jacob, and William down the canyon.
Leg 8:Distance3.050Time23:13.90Pace7:37.02
With Joseph, Jacob, and William.

Neon Crocs 2 Miles: 16.98

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
74.53	1.00	8.87	0.50	84.90

Navy Crocs Miles: 67.92	Neon Crocs 2 Miles: 16.98

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

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