Breaking the Wall

Week starting Dec 08, 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:

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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
70.08	0.00	2.50	2.47	75.05

Neon Crocs 1 Miles: 75.03

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

Sun, Dec 08, 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. Took a nap in the afternoon. Did Gospel study with the family at home. Studied Italian - my kids got into Duo Lingo, so as an experiment I decided to try a language to see what would happen, and also to remember what it feels like to learn a foreign language. I cheated and picked Italian, which is close enough to Spanish that I can already understand a good amount.

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

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Mon, Dec 09, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.85	0.00	0.00	0.16	12.01

Fast Running Friend Workout - 2019-12-09 09:19:01
Workout Totals: Distance12.000Time1:29:08.60Pace7:25.72
Easy runs, total of 12 for me, kids are still recovering from colds, are on reduced mileage.
Leg 1:Distance9.000Time1:07:11.90Pace7:27.99
With Benjamin, part with the younger kids.
Leg 2:Distance3.000Time21:56.70Pace7:18.90
Alone, did a pickup on the hill at the end.
Split 1:Distance2.845Time21:07.10Pace7:25.38 Cumilative:Distance2.845Time21:07.10Pace7:25.38
Split 2:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance3.000Time21:56.70Pace7:18.90

Neon Crocs 1 Miles: 12.00

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

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Tue, Dec 10, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	1.75	0.25	12.00

Fast Running Friend Workout - 2019-12-10 13:38:51
Workout Totals: Distance12.000Time1:31:12.80Pace7:36.07
Got a stomach bug today. Nevertheless, got in all 12 miles, and did a small workout with Joseph and Jacob, though suffered through it. We ran 2 miles down the canyon with the first 1.75 at 6:00 pace target, and the last 0.25 kick. I wanted to stop after the first 200 meters, but decided to tough it out. Was able to run 76.6 for the last 0.25. Jacob did 75. Joseph just gave up when he saw that it was too hard to keep up with Jacob and jogged in. William and Stephen were still on reduced mileage. Julia got a stomach bug as well, ran only 2 miles. Jenny is also on reduced mileage due to school load. Benjamin did 2x3 down the canyon with each interval at 5:20 pace for the first 1.75, and the kick target of 64. He was able to do all three kicks in 63, which I was happy about.
Leg 1:Distance2.000Time15:52.80Pace7:56.40
With Matthew, William, and Stephen.
Leg 2:Distance0.980Time8:11.60Pace8:21.63
With Joseph and Jacob.
Leg 3:Distance2.000Time11:42.30Pace5:51.15
Workout.
Split 1:Distance1.750Time10:25.70Pace5:57.54 Cumilative:Distance1.750Time10:25.70Pace5:57.54
Split 2:Distance0.250Time1:16.60Pace5:06.40 Cumilative:Distance2.000Time11:42.30Pace5:51.15

Leg 4:Distance7.020Time55:26.10Pace7:53.80
Cool-down - part with Jacob.

Neon Crocs 1 Miles: 12.00

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

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Wed, Dec 11, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2019-12-11 08:17:07
Workout Totals: Distance14.000Time1:51:58.90Pace7:59.92
Stomach is feeling better, but not 100%. Nevertheless, did 14 total (11+3), somewhat on accident. Kids are starting to recover from their colds.
Leg 1:Distance4.000Time33:18.90Pace8:19.73
With Armando and Jacob, part with Benjamin.
Leg 2:Distance2.000Time15:53.80Pace7:56.90
With Benjamin, Matthew, William, Stephen, and Armando.
Leg 3:Distance2.000Time16:04.90Pace8:02.45
With Stephen, Benjamin, and Armando.
Leg 4:Distance3.000Time24:13.20Pace8:04.40
With William and Armando.
Leg 5:Distance3.000Time22:28.10Pace7:29.37
With Jacob.

Neon Crocs 1 Miles: 14.00

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

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Thu, Dec 12, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.25	0.00	0.75	0.00	12.00

Fast Running Friend Workout - 2019-12-12 09:42:53
Workout Totals: Distance12.000Time1:31:22.10Pace7:36.84
Stomach is feeling more or less normal today, kids are recovered from their colds, I ran 12 total, kids at their usual distances. Did a pickup uphill for 0.75 in 4:33 catching William.
Leg 1:Distance2.000Time15:28.30Pace7:44.15
With Matthew, Joseph, Jacob, and Stephen.
Leg 2:Distance6.500Time49:57.20Pace7:41.11
Part with Joseph and Jacob, part alone, part with William.
Split 1:Distance3.750Time29:25.80Pace7:50.88 Cumilative:Distance3.750Time29:25.80Pace7:50.88
With Joseph and Jacob.
Split 2:Distance0.750Time4:33.40Pace6:04.53 Cumilative:Distance4.500Time33:59.20Pace7:33.16
Catching William.
Split 3:Distance2.000Time15:58.00Pace7:59.00 Cumilative:Distance6.500Time49:57.20Pace7:41.11
With William.

Leg 3:Distance3.500Time25:56.60Pace7:24.74
Alone.

Neon Crocs 1 Miles: 12.00

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

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Fri, Dec 13, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.94	0.00	0.00	0.06	12.00

Fast Running Friend Workout - 2019-12-13 09:59:44
Workout Totals: Distance12.000Time1:32:01.80Pace7:40.15
Usual runs, usual distances, except for William, who had a sore throat and ran reduced mileage.
Leg 1:Distance7.000Time55:30.80Pace7:55.83
With Jacob, part with other kids.
Leg 2:Distance5.000Time36:31.00Pace7:18.20
Alone, pickup on the uphill at the end.
Split 1:Distance4.938Time36:11.00Pace7:19.65 Cumilative:Distance4.938Time36:11.00Pace7:19.65
Split 2:Distance0.062Time0:20.00Pace5:22.58 Cumilative:Distance5.000Time36:31.00Pace7:18.20

Neon Crocs 1 Miles: 12.00

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

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Sat, Dec 14, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.04	0.00	0.00	2.00	13.04

Fast Running Friend Workout - 2019-12-14 15:19:58
Workout Totals: Distance13.035Time1:38:36.50Pace7:33.89
Ran with the kids, total of 13 for me. Every expect myself and Benjamin did an easy run. Benjamin and I did 8x0.25 with 0.125 recovery down the canyon. He did his in 66 average, slipped to 70 one when he got a dump of ice from the sky, ran the last one in 64. I did mine with the average of 76, slipped to 78 in the last one, not sure why.
Leg 1:Distance3.000Time23:52.10Pace7:57.37
With Joseph, Jacob, Matthew, William, and Stephen.
Leg 2:Distance5.020Time39:01.00Pace7:46.33
Part with the kids, part alone.
Leg 3:Distance2.875Time19:19.10Pace6:43.17
Workout - 8x0.25 down the canyon with 0.125 recovery.
Split 1:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance0.250Time1:16.20Pace5:04.80
Split 2:Distance0.125Time1:10.70Pace9:25.60 Cumilative:Distance0.375Time2:26.90Pace6:31.73
Split 3:Distance0.250Time1:17.30Pace5:09.20 Cumilative:Distance0.625Time3:44.20Pace5:58.72
Split 4:Distance0.125Time1:16.30Pace10:10.40 Cumilative:Distance0.750Time5:00.50Pace6:40.67
Split 5:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance1.000Time6:14.80Pace6:14.80
Split 6:Distance0.125Time1:23.20Pace11:05.60 Cumilative:Distance1.125Time7:38.00Pace6:47.11
Split 7:Distance0.250Time1:17.10Pace5:08.40 Cumilative:Distance1.375Time8:55.10Pace6:29.16
Split 8:Distance0.125Time1:20.90Pace10:47.20 Cumilative:Distance1.500Time10:16.00Pace6:50.67
Split 9:Distance0.250Time1:16.20Pace5:04.80 Cumilative:Distance1.750Time11:32.20Pace6:35.54
Split 10:Distance0.125Time1:23.50Pace11:08.00 Cumilative:Distance1.875Time12:55.70Pace6:53.71
Split 11:Distance0.250Time1:15.10Pace5:00.40 Cumilative:Distance2.125Time14:10.80Pace6:40.38
Split 12:Distance0.125Time1:21.30Pace10:50.40 Cumilative:Distance2.250Time15:32.10Pace6:54.27
Split 13:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance2.500Time16:48.50Pace6:43.40
Split 14:Distance0.125Time1:12.50Pace9:40.00 Cumilative:Distance2.625Time18:01.00Pace6:51.81
Split 15:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance2.875Time19:19.10Pace6:43.17

Leg 4:Distance2.140Time16:24.30Pace7:39.95
Cool-down.

Neon Crocs 1 Miles: 13.04

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
70.08	0.00	2.50	2.47	75.05

Neon Crocs 1 Miles: 75.03

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

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