Breaking the Wall

Week starting Jul 31, 2016

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
61.51	2.00	14.06	1.19	78.76

Nike Double Stroller Miles: 7.20	Black Crocs 2 Miles: 78.76

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

Sun, Jul 31, 2016

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, Aug 01, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.72	0.00	0.06	0.19	9.97

Fast Running Friend Workout - 2016-08-01 07:45:56
Workout Totals: Distance9.972Time1:20:21.80Pace8:03.53
Today Joseph and Jacob wanted to do 100 meter time trials. William and Stephen joined them. They also ended up doing 200 as well. Jacob ran 15.3 in 100 and 32.1 in 200. Joseph got 15.4 in 100 and 32.0 in 200. William ran 18.3 and 38.3. Stephen got 21.3 in the 100. Joseph's legs were sore from the 3000 race on Saturday at the start but he did the sprints anyway. I think that was a mistake. But he got PRs in 100 and 200, and now we know how much speed he has. I told Joseph to be done after 2.5 miles of running - Jacob did 4, William 2.5, Stephen 2, Matthew 0.25, Jenny 5, Julia 4. Benjamin and I did around 10.
Leg 1:Distance1.000Time9:11.30Pace9:11.30
With all of the children except Jenny and Julia. Mary and Matthew were in the stroller.
Leg 2:Distance0.000Time0:01.60Pace0:00.00
False Start.
Leg 3:Distance0.062Time0:15.30Pace4:06.77
Jacob and Joseph's 100 - I timed Jacob, Benjamin timed Joseph - we both ran along. I actually got my fastest 100 of the year, I think.
Leg 4:Distance0.062Time0:21.30Pace5:43.55
Stephen's 100. William raced him and got 18.3.
Leg 5:Distance0.124Time0:32.10Pace4:18.87
Joseph and Jacob's 200. Benjamin and I ran along to time.
Leg 6:Distance0.124Time0:38.30Pace5:08.87
William's 200.
Leg 7:Distance1.100Time10:45.40Pace9:46.73
Back to the house with everybody.
Leg 8:Distance1.500Time11:11.80Pace7:27.87
With Benjamin and Jacob.
Leg 9:Distance6.000Time47:24.70Pace7:54.12
With Benjamin.

Nike Double Stroller Miles: 2.10	Black Crocs 2 Miles: 9.97

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

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Tue, Aug 02, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.80	0.00	5.00	1.00	14.80

Fast Running Friend Workout - 2016-08-02 07:30:32
Workout Totals: Distance14.800Time1:50:10.70Pace7:26.67
Today Benjamin and I did 3(up) + 2(down) + 1(down) workout. Kids ran their usual distances. Benjamin paced me for the 3 in 18:07, then I ran 2 in 10:55 splitting 5:25/5:30 - Benjamin did 9:44, and then 5:18 for me in the mile, and 4:34 for Benjamin.
Leg 1:Distance2.280Time18:36.00Pace8:09.47
Warm-up.
Leg 2:Distance3.000Time18:07.90Pace6:02.63
Interval up - splits 5:58, 6:01, 6:06. Struggled in the last mile.
Leg 3:Distance1.000Time9:21.10Pace9:21.10
Recovery.
Leg 4:Distance2.000Time10:55.80Pace5:27.90
Interval.
Leg 5:Distance1.000Time10:38.90Pace10:38.90
Recovery.
Leg 6:Distance1.000Time5:18.00Pace5:18.00
Interval down.
Leg 7:Distance0.520Time5:24.20Pace10:23.46
To the car.
Leg 8:Distance4.000Time31:48.80Pace7:57.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.80

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

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Wed, Aug 03, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.10	2.00	0.00	0.00	10.10

Fast Running Friend Workout - 2016-08-03 07:24:47
Workout Totals: Distance10.100Time1:18:13.50Pace7:44.70
Today Jenny and Jacob did 2 mile tempo runs. Jacob's was down the canyon all the way, Jenny ran 1 mile down, and 1 mile on the trail where it rolls down. Jacob struggled today - something was wrong. He went through the first mile in 6:00, then everything started hurting and he could not move. Not sure if that was from the sprints on Monday or the race on Wednesday. His target was 11:44 (5:52 pace). Joseph struggled even more - his legs hurt too bad to even start the tempo. Jenny did well though - I gave her a target of 7:00 per mile (14:00), but she was a lot stronger - opened with 6:32, and the ran another mile in 6:40. Benjamin did 10, all kids ran their usual distances.
Leg 1:Distance1.150Time10:15.20Pace8:54.96
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time12:15.90Pace6:07.95
Jacob's 2 mile tempo.
Leg 3:Distance0.950Time8:28.30Pace8:55.05
To the car with Jacob.
Leg 4:Distance3.000Time25:40.90Pace8:33.63
Warm-up with Jenny.
Leg 5:Distance2.000Time13:12.30Pace6:36.15
2 mile tempo run with Jenny.
Leg 6:Distance1.000Time8:20.90Pace8:20.90
Cool-down with Jenny.

Black Crocs 2 Miles: 10.10

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

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Thu, Aug 04, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.00	0.00	10.31

Fast Running Friend Workout - 2016-08-04 07:45:48
Workout Totals: Distance10.310Time1:25:04.30Pace8:15.08
Today we had an easy run. Stephen and William moved to a new schedule alternating 2 and 3 (William) and 1 and 2 (Stephen). Both of them had the longer day today. Otherwise everybody ran their usual distances.
Leg 1:Distance2.040Time19:34.30Pace9:35.64
With Stephen - pushed Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:50.00Pace7:40.78
With the stroller.
Leg 3:Distance1.000Time7:48.90Pace7:48.90
With Joseph, Benjamin, and Jacob.
Leg 4:Distance6.250Time49:51.10Pace7:58.58
With Benjamin.

Nike Double Stroller Miles: 3.06	Black Crocs 2 Miles: 10.31

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

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Fri, Aug 05, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.33	0.00	0.00	0.00	10.33

Fast Running Friend Workout - 2016-08-05 07:37:24
Workout Totals: Distance10.330Time1:22:20.00Pace7:58.22
Regular run, total of 10 for me and Benjamin - usual distances for the kids.
Leg 1:Distance1.020Time9:15.20Pace9:04.31
With Stephen and Matthew and Mary in the stroller.
Leg 2:Distance1.020Time7:55.00Pace7:45.69
With Matthew and Mary in the stroller.
Leg 3:Distance0.250Time2:13.10Pace8:52.40
With Matthew running.
Leg 4:Distance2.040Time15:36.70Pace7:39.17
With Benjamin,Joseph and Jacob.
Leg 5:Distance6.000Time47:20.00Pace7:53.33
With Benjamin.

Nike Double Stroller Miles: 2.04	Black Crocs 2 Miles: 10.33

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

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Sat, Aug 06, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.25	0.00	9.00	0.00	23.25

Fast Running Friend Workout - 2016-08-06 07:23:08
Workout Totals: Distance23.250Time2:59:04.20Pace7:42.12
I did total of 23, Benjamin 18, usual Saturday distances for the younger children. Benjamin and I did 3x3 down the canyon workout. I got 16:42,16:36,16:40 - was happy with that as I was hoping to run 17:00s on each. Benjamin did 15:37,15:26,15:12 - I gave him the target of 15:30 and I thought it was quite challenging for this long of a workout, but he was able to handle it as well - so I am quite happy with this result.
Leg 1:Distance2.750Time21:40.40Pace7:52.87
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:42.60Pace5:34.20
Interval
Leg 3:Distance2.000Time20:08.00Pace10:04.00
Recovery
Leg 4:Distance3.000Time16:36.50Pace5:32.17
Interval
Leg 5:Distance2.000Time20:04.10Pace10:02.05
Recovery
Leg 6:Distance3.000Time16:40.70Pace5:33.57
Inverval
Leg 7:Distance2.500Time25:23.10Pace10:09.24
Recovery
Leg 8:Distance3.100Time27:00.70Pace8:42.81
With Joseph, Jacob, Julia, and William.
Leg 9:Distance1.900Time14:48.10Pace7:47.42
With Joseph and Jacob.

Black Crocs 2 Miles: 23.25

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
61.51	2.00	14.06	1.19	78.76

Nike Double Stroller Miles: 7.20	Black Crocs 2 Miles: 78.76

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

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