Breaking the Wall

Week starting Aug 16, 2020

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
63.76	0.00	10.50	3.25	77.51

Neon Crocs 3 Miles: 77.50

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

Sun, Aug 16, 2020

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. Church at home.

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

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Mon, Aug 17, 2020

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

Fast Running Friend Workout - 2020-08-17 09:11:25
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
Easy runs, 12 total, usual distances for everybody. Benjamin did a mile pickup, I think in 4:51.
Leg 1:Distance9.000Time1:09:50.80Pace7:45.64
Part with the kids, part alone, pushed the stroller for part of it.
Leg 2:Distance3.000Time23:53.40Pace7:57.80
With Benjamin, part with Joseph and Jacob.

Neon Crocs 3 Miles: 12.00

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

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Tue, Aug 18, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.75	0.00	0.00	1.25	12.00

Fast Running Friend Workout - 2020-08-18 09:08:00
Workout Totals: Distance12.000Time1:29:42.50Pace7:28.54
12 total, usual distances, did a pickup for 1.25 in 6:56. Benjamin did a 4:55 mile.
Leg 1:Distance9.000Time1:07:21.20Pace7:29.02
With Benjamin, part with the boys.
Split 1:Distance6.050Time46:48.60Pace7:44.23 Cumilative:Distance6.050Time46:48.60Pace7:44.23
Split 2:Distance1.250Time6:56.20Pace5:32.96 Cumilative:Distance7.300Time53:44.80Pace7:21.75
Split 3:Distance1.700Time13:36.40Pace8:00.24 Cumilative:Distance9.000Time1:07:21.20Pace7:29.02

Leg 2:Distance3.000Time22:21.30Pace7:27.10
With Benjamin.

Neon Crocs 3 Miles: 12.00

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

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Wed, Aug 19, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.98	0.00	3.00	1.00	11.98

Fast Running Friend Workout - 2020-08-19 08:56:53
Workout Totals: Distance11.978Time1:27:27.10Pace7:18.06
12 total. Did 2x2 down the canyon with Joseph and Jacob. First one in 11:51. On the second one we opened with 5:59, and then Joseph closed with 5:26, Jacob 5:27, and I got 5:29. Matthew ran a PR for the mile down the canyon - 5:59, first time under 6:00. Stephen was around 6:05. William lost contact. Benjamin did 8 miles with 4 up and 4 down (23:15, 20:48). The heat got to him at the end.
Leg 1:Distance0.980Time7:56.70Pace8:06.43
Warm-up with the kids.
Leg 2:Distance2.000Time11:51.30Pace5:55.65
First interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:51.50Pace5:51.50 Cumilative:Distance2.000Time11:51.30Pace5:55.65

Leg 3:Distance2.125Time17:34.30Pace8:16.14
Recovery.
Leg 4:Distance2.000Time11:28.90Pace5:44.45
Second interval.
Split 1:Distance1.000Time5:59.80Pace5:59.80 Cumilative:Distance1.000Time5:59.80Pace5:59.80
Split 2:Distance1.000Time5:29.10Pace5:29.10 Cumilative:Distance2.000Time11:28.90Pace5:44.45

Leg 5:Distance1.873Time16:13.70Pace8:39.86
Back to the car/cool-down.
Leg 6:Distance3.000Time22:22.20Pace7:27.40
Alone.

Neon Crocs 3 Miles: 11.98

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

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Thu, Aug 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	2.50	0.00	12.07

Fast Running Friend Workout - 2020-08-20 09:06:18
Workout Totals: Distance12.068Time1:32:15.40Pace7:38.68
12 total. William and Stephen's redemption runs. William ran 2 miles down the canyon in 11:54. Stephen did 800 on the track in 3:00.
Leg 1:Distance1.000Time8:33.80Pace8:33.80
Warm-up.
Leg 2:Distance2.000Time11:54.40Pace5:57.20
William's tempo.
Leg 3:Distance6.020Time47:51.30Pace7:56.96
Part with William, part with Jacob pushing Leigha in the stroller.
Leg 4:Distance1.050Time8:52.50Pace8:27.14
Warm-up with Stephen.
Leg 5:Distance0.498Time3:00.00Pace6:01.45
800 on the track with Stephen.
Leg 6:Distance1.500Time12:03.40Pace8:02.27
Part with Stephen, part alone.

Neon Crocs 3 Miles: 12.07

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

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Fri, Aug 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.35	0.00	2.00	0.00	12.35

Fast Running Friend Workout - 2020-08-21 08:27:29
Workout Totals: Distance12.350Time1:38:47.50Pace7:59.96
Total of 12. Matthew ran a mile time trial on the track and improved his record by 4 seconds - 6:16.3, splits 93, 92, 95, 94. This is our new family record for 7 and under. Stephen tried to run with him, but just did not have it. In the evening Stephen wanted to try again. But all the tracks were closed. So we ended up doing a mile in front of our house on our out and back "little boy" course. He ran 6:17.8, short of his 6:09 track record, but I see it as a sign of success - he overcame the fear, and was running strong the entire time. Benjamin did a mile pickup in 5:05.
Leg 1:Distance1.050Time9:25.90Pace8:58.95
Warm-up with Matthew and Stephen.
Leg 2:Distance1.000Time6:16.30Pace6:16.30
Matthew's record mile.
Leg 3:Distance1.000Time9:06.00Pace9:06.00
Back to the house.
Leg 4:Distance3.000Time24:18.90Pace8:06.30
With Benjamin, Joseph, and Jacob, pushed Leigha in the stroller.
Leg 5:Distance3.000Time22:41.00Pace7:33.67
Part with Benjamin, part alone.
Leg 6:Distance1.550Time14:00.40Pace9:02.19
To Orem High and back with the gang.
Leg 7:Distance0.250Time2:23.00Pace9:32.00
With Bella.
Leg 8:Distance0.500Time4:18.20Pace8:36.40
With Stephen running around to find an entrance to a track.
Leg 9:Distance1.000Time6:17.80Pace6:17.80
Stephen's record mile attempt on the little boy course.

Neon Crocs 3 Miles: 12.35

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

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Sat, Aug 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
13.11	0.00	3.00	1.00	17.11

Fast Running Friend Workout - 2020-08-22 08:04:13
Workout Totals: Distance17.105Time2:09:42.60Pace7:34.99
17 total. Did 2x2 down the canyon. First one in 11:49 with William. Joseph and Jacob pulled ahead and ran 11:42. Chad ran 5:59, 5:10. On the second one Joseph mentally did not have it again and dropped out after the first mile in 6:01. I was able to run 5:27, Jacob was struggling, but managed 5:37. Chad ran 5:14. Benjamin did 4x1.5 down. His target was 7:12 (4:48 pace), he did 7:06, 7:08, 7:10, and 7:03 closing in 2:15 for the last half mile.
Leg 1:Distance0.980Time8:03.60Pace8:13.47
Warm-up.
Leg 2:Distance2.000Time11:49.90Pace5:54.95
First interval.
Leg 3:Distance2.125Time17:25.00Pace8:11.76
Recovery.
Leg 4:Distance2.000Time11:29.20Pace5:44.60
Second interval.
Split 1:Distance1.000Time6:01.60Pace6:01.60 Cumilative:Distance1.000Time6:01.60Pace6:01.60
Split 2:Distance1.000Time5:27.60Pace5:27.60 Cumilative:Distance2.000Time11:29.20Pace5:44.60

Leg 5:Distance7.000Time57:07.30Pace8:09.61
Cool-down/distance.
Leg 6:Distance3.000Time23:47.60Pace7:55.87
With Benjamin late in the evening.

Neon Crocs 3 Miles: 17.11

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
63.76	0.00	10.50	3.25	77.51

Neon Crocs 3 Miles: 77.50

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

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