Breaking the Wall

Week starting Jan 05, 2014

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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: 0.00 Month: 207.91 Year: 2917.47
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: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.300.000.002.0080.30
Green Crocs 6 Miles: 56.25Green Crocs 7 Miles: 12.05
Night Sleep Time: 45.50Nap Time: 1.00Total Sleep Time: 46.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. Read the biography of Joseph Fielding Smith in the new manual. An interesting detail - Salt Lake Tribute got quoted there. In a good way, too - when he died, even the Salt Lake Tribune had something good to say about him that it really did not have to. My take from the reading was that it is very refreshing to study the real history of the LDS Church, rather than just the specially selected controversial parts that frequently pop up in various discussions.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-01-06 08:23:58
Workout Totals
DistanceTimePace
12.0001:34:09.407:50.78
Total of 12. Benjamin did 9, Joseph and Jacob 3, Julia 4, Jenny was not feeling well and ran only 3, William 1.
Leg 1
DistanceTimePaceComment
325:52.20.8:37.40With Benjamin, Joseph, and Jacob on the little boy course.
Split#DistanceTimePaceComment
13.00025:52.208:37.40
Leg 2
DistanceTimePaceComment
646:22.10.7:43.68With Benjamin. Caught up to Sarah and blocked the wind for her for about half a mile in the canyon.
Split#DistanceTimePaceComment
16.00046:22.107:43.68
Leg 3
DistanceTimePaceComment
321:55.10.7:18.37Alone.
Split#DistanceTimePaceComment
13.00021:55.107:18.37

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.000.0012.10

Fast Running Friend Workout - 2014-01-07 08:40:36
Workout Totals
Distance Time Pace
12.100 1:33:44.40 7:44.83
Total of 12. Benjamin did 9.5, Jenny 1, Julia was sick, did not run, Joseph got a cough, so we turned around early, he did only 1.1, Jacob did 2.1, William 1. Benjamin and I did a workout 2x2 miles in the Provo Canyon. Details below.
Leg 1
Distance Time Pace Comment
2.1 17:51.00. 8:30.00 With Benjamin, Joseph, and Jacob. We dropped Joseph off after 1.1.
Split# Distance Time Pace Comment
1 1.100 9:43.90 8:50.82 Joseph was coughing, so we turned around early.
2 1.000 8:07.10 8:07.10 Jacob was quite feisty towards the end.
Leg 2
Distance Time Pace Comment
1.5 12:39.50. 8:26.33 Warm-up to the start of the tempo.
Split# Distance Time Pace Comment
1 1.500 12:39.50 8:26.33  
Leg 3
Distance Time Pace Comment
2 12:17.30. 6:08.65 Up the Provo Canyon. Got some headwind. First mile was 6:03. In the second mile Benjamin dropped me, but he could only run 6:06 himself. He was quite frustrated afterwards and did not want to do a second repeat.
Split# Distance Time Pace Comment
1 2.000 12:17.30 6:08.65  
Leg 4
Distance Time Pace Comment
0.5 4:48.30. 9:36.60 During the recovery jog I convinced Benjamin he needed to rise about the frustration and work on mental toughness. I said I did not care if he ran it in 11:20, but he needed to start and finish the downhill/downwind repeat.
Split# Distance Time Pace Comment
1 0.500 4:48.30 9:36.60  
Leg 5
Distance Time Pace Comment
2 10:56.10. 5:28.05 Benjamin surprised me here. He found the toughness to do it, and to do it fast. He dropped me shortly before the end of the first mile, which he did in 5:17 - I had 5:19. In the second mile he sped up while I slowed down. He ended up with 10:31. He later told me he said a prayer that he would have the mental strength to finish the workout, and then he ran with faith.
Split# Distance Time Pace Comment
1 2.000 10:56.10 5:28.05  
Leg 6
Distance Time Pace Comment
1.5 13:50.80. 9:13.87 Cool-down to the house.
Split# Distance Time Pace Comment
1 1.500 13:50.80 9:13.87  
Leg 7
Distance Time Pace Comment
1 9:28.80. 9:28.80 With William.
Split# Distance Time Pace Comment
1 1.000 9:28.80 9:28.80  
Leg 8
Distance Time Pace Comment
1.5 11:52.60. 7:55.07 Alone.
Split# Distance Time Pace Comment
1 1.500 11:52.60 7:55.07  

Green Crocs 6 Miles: 12.10
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-08 07:56:14
Workout Totals
Distance Time Pace
12.050 1:54:49.20 9:31.72
Total of 12. A very slippery day. Benjamin did 9, Jenny 1, Julia 1, Joseph and Jacob 2, William 1. Joseph, Julia, and Jenny are recovering from their colds.
Leg 1
Distance Time Pace Comment
2.05 20:03.60. 9:47.12 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 20:03.60 9:47.12  
Leg 2
Distance Time Pace Comment
7 1:06:49.10. 9:32.73 With Benjamin. Discussed vectors, planes, and their normal vectors. He appreciates such discussions more than he used to now that he is going to BYU and taking 300 level math classes.
Split# Distance Time Pace Comment
1 7.000 1:06:49.10 9:32.73  
Leg 3
Distance Time Pace Comment
3 27:56.50. 9:18.83 Alone. Very slippery.
Split# Distance Time Pace Comment
1 3.000 27:56.50 9:18.83  

Green Crocs 6 Miles: 12.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-09 07:51:12
Workout Totals
Distance Time Pace
12.050 1:58:37.70 9:50.68
Another slippery day. Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 22:08.60. 10:48.10  
Split# Distance Time Pace Comment
1 2.050 22:08.60 10:48.10  
Leg 2
Distance Time Pace Comment
7 1:06:42.70. 9:31.81 With Benjamin. Discussed his Math 314 and 334 homework. Derived the formula for midpoint coordinates of a segment, reviewed normal vectors, proved L'Hopital's rule, reviewed the derivation of scalar product as a function of absolute values and the cosine of the angle between them from the law of cosines. We are still at the level where I can teach him in Math 314 (Mutlivariable Calculus), in 334 (Ordinary Differential Equations) I am remembering things as he is learning them, pretty soon I'll be just learning alongside. But it sure feels good to drop your kid off at college - he has to be dropped off because he is still too young to drive.
Split# Distance Time Pace Comment
1 7.000 1:06:42.70 9:31.81  
Leg 3
Distance Time Pace Comment
3 29:46.40. 9:55.47  
Split# Distance Time Pace Comment
1 3.000 29:46.40 9:55.47 Alone. This was quite remarkable. The traction was bad enough for me to barely break 10:00 pace.

Green Crocs 6 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2014-01-10 08:17:30
Workout Totals
Distance Time Pace
12.050 1:45:33.50 8:45.60
Total of 12. Benjamin did 9, Jenny 2, Julia 1, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
2.05 19:04.00. 9:18.05 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 2.050 19:04.00 9:18.05  
Leg 2
Distance Time Pace Comment
7 1:01:32.00. 8:47.43 With Benjamin. We actually averaged sub-9:00. This was quite remarkable.
Split# Distance Time Pace Comment
1 7.000 1:01:32.00 8:47.43  
Leg 3
Distance Time Pace Comment
3 24:57.50. 8:19.17 Alone. I averaged sub-8:20. This was even more remarkable.
Split# Distance Time Pace Comment
1 3.000 24:57.50 8:19.17  

Green Crocs 7 Miles: 12.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.050.000.002.0020.05

Fast Running Friend Workout - 2014-01-11 07:39:05
Workout Totals
Distance Time Pace
20.050 2:36:23.20 7:47.99
20 miles total. Chad and his friend Dave joined us today. Benjamin did 12, Jenny 4, Julia 1, Joseph and Jacob 2, William 1. We did a 2x1 mile workout in the canyon - there was a little bit of clear space there.
Leg 1
Distance Time Pace Comment
3 24:55.80. 8:18.60 With Chad, and Dave.
Split# Distance Time Pace Comment
1 3.000 24:55.80 8:18.60  
Leg 2
Distance Time Pace Comment
2.05 17:39.20. 8:36.68 With Benjamin, Joseph, and Jacob, as well as Chad and Dave.
Split# Distance Time Pace Comment
1 2.050 17:39.20 8:36.68  
Leg 3
Distance Time Pace Comment
0.3 2:36.80. 8:42.67 Realized I needed to go to the bathroom shortly after leaving the house.
Split# Distance Time Pace Comment
1 0.300 2:36.80 8:42.67  
Leg 4
Distance Time Pace Comment
3.3 25:45.30. 7:48.27 Ran to the Canyon View Park with Benjamin, Chad, and Dave.
Split# Distance Time Pace Comment
1 3.300 25:45.30 7:48.27  
Leg 5
Distance Time Pace Comment
1 5:12.00. 5:12.00 First mile interval. The plan was 5:20 pace to 0.75 then kick. Benjamin pulled me to 0.75 in 3:56 then he kicked in 71, I got 76. Chad and Dave were around 5:29-5:30.
Split# Distance Time Pace Comment
1 1.000 5:12.00 5:12.00  
Leg 6
Distance Time Pace Comment
1 9:20.90. 9:20.90 Recovery jog back up the canyon.
Split# Distance Time Pace Comment
1 1.000 9:20.90 9:20.90  
Leg 7
Distance Time Pace Comment
1 5:11.40. 5:11.40 Second repeat. Benjamin pulled me through the first 0.75 in 3:54, then shifted gears and ran 66 to finish in 5:00. The next gear was not coming to me easily, and I decided not to dig too deep given that I had to finish 20, so I just coasted to the finish in 77.
Split# Distance Time Pace Comment
1 1.000 5:11.40 5:11.40  
Leg 8
Distance Time Pace Comment
3.4 25:03.50. 7:22.21 Took Benjamin and Chad home.
Split# Distance Time Pace Comment
1 3.400 25:03.50 7:22.21  
Leg 9
Distance Time Pace Comment
5 40:38.30. 8:07.66 With Dave. Got talking and let the pace slip.
Split# Distance Time Pace Comment
1 5.000 40:38.30 8:07.66  

Green Crocs 6 Miles: 20.05
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.300.000.002.0080.30
Green Crocs 6 Miles: 56.25Green Crocs 7 Miles: 12.05
Night Sleep Time: 45.50Nap Time: 1.00Total Sleep Time: 46.50
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