Breaking the Wall

January Fast Running Blog Series 10 K

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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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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: 24.00 Month: 167.37 Year: 2235.23
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 268.74
Race: January Fast Running Blog Series 10 K (6.214 Miles) 00:36:30, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.902.003.211.1017.21

A.M. Ran 7.2 miles with Jeff and some of it with Daniel setting up the course for Mary Ann's race. We reached an agreement so now the Fast Running Blog is the title sponsor of her races. Jeff, Daniel, and Mary Ann also got a strength workout hammering at the ice under the 800 N bridge. Jeff and I did an acceleration to determine the position of the 2 mile marker in the 5 K. We had 100 meter mark from the mile marker, but 2 mile marker is supposed to be  172 meters. So we figured if we got a split at 100 meters and then prorated the time we would place it within 3 meters, which is a reasonable accuracy considering that over 2 miles you could take a variety of tangents. So we ran pretty hard hitting 100 in 17 seconds and then continued at the same effort to 30 seconds.

Also met Nick during the run and invited him to the race.

A.M-2 Ran the race. Warmed up with Benjamin and Jenny - 1.4 miles. Jeff ran the 5 K, Nick ran the 10 K. I talked him into it saying - just run a nice marathon pace tempo at around 5:50 pace. Jeff wanted to run hard. Nick saw Jeff run hard and also decided to run hard. I saw Nick and Jeff run hard and decided to run with them for a mile thinking they would hit maybe 5:10-5:15, no faster. Good luck. First quarter in 73, minor snow/ice cover. Second quarter - fairly serious snow/ice cover, but 77 nevertheless. Third quarter - I was glad we cleared off under the bridge, at least we did not have to walk. But we did have to slow down still. Nevertheless, we managed 80. Third quarter - still some snow and ice, but mostly dry. 76 seconds. This gave us 5:06 for the mile. I did not know I could run a 5:06 mile on that type of surface with all the clothes, so I was pleasantly surprised. But it became necessary to back off so I did.

Next quarter was 87 seconds, moderate snow/ice cover, and I was pleased with that because I felt it was a nice recovery pace. However, the ice cover became fairly solid in the next mile, and I was afraid to run fast. Plus, the nervous stress from running a near all out first mile reduced my ability to focus. So I slowed down to 97 quarters for the next three. 2.5 K in 8:35, 2 miles in 11:23.

After that the snow/ice cover became lighter and I was able to speed up to sub-6:00 pace. 3 miles in 17:16. I was pleased with that. 5 K turnaround in 17:54 (2.5 in 9:19). Acceptable for the conditions.

On the way back I improved my ice cover handing and was able to speed up a bit. Next 2.5 K in 9:14. However, then I slowed down a lot in the next 500 meters on ice under the bridges. Last 1.25 was 7:13 with the splits by quarter of 87, 86, 90 (under the bridge), 88 (slippage), and 82.

The first/last mile had about 1% grade favorite the outgoing direction. However, with the dip under the bridge I think the downhill direction is about equivalent to flat and no dip.

Total time of 36:30 for the 10 K. Nick ran 33:18 with the splits of 16:28 and 16:50. Jeff ran the 5 K in 16:36. Daniel ran 19:24 in the 5 K.

Benjamin won the mens mile in 7:05. Jenny was the first woman in 8:05.

Jeff, Benjamin, Jenny and I ran back to the house for a cool down. Then I ran a mile with Julia in 10:55.

Brooks T4 Racing Flat Miles: 17.21
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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