Breaking the Wall

Week starting Jan 29, 2017

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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 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: 127.89 Year: 2195.75
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Red Crocs Lifetime Miles: 1909.35
Brown Crocs 1 Lifetime Miles: 1119.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.330.0012.781.1271.23
Camouflage Crocs 1 Miles: 71.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.220.001.280.0010.50

Fast Running Friend Workout - 2017-01-30 09:07:18
Workout Totals: Distance10.500Time1:23:12.20Pace7:55.45
Usual day, usual distances for everybody.
Leg 1:Distance6.000Time46:16.40Pace7:42.73
With Benjamin and Jenny. 1.28 post-VPN pick-up.
Split 1:Distance3.470Time28:35.00Pace8:14.24
Cumilative:Distance3.470Time28:35.00Pace8:14.24
Split 2:Distance1.280Time7:25.40Pace5:47.97
Cumilative:Distance4.750Time36:00.40Pace7:34.82
Split 3:Distance1.250Time10:16.00Pace8:12.80
Cumilative:Distance6.000Time46:16.40Pace7:42.73
 
Leg 2:Distance1.000Time8:09.30Pace8:09.30
With Joseph, Jacob, Benjamin, and Stephen. Stephen ran the last quarter in 1:43.
Leg 3:Distance3.000Time23:49.80Pace7:56.60
With Benjamin, Joseph, Jacob, and William.
Leg 4:Distance0.500Time4:56.70Pace9:53.40
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.410.004.001.1213.53

Fast Running Friend Workout - 2017-01-31 12:41:46
Workout Totals: Distance13.537Time1:44:37.30Pace7:43.71
Did a workout with Benjamin. 2 mile tempo down the canyon, 4x400 up with 200 recovery, then another 2 mile tempo. On the first one I had 11:25, Benjamin 10:26. Then I had 80-83 quarters, Benjamin 70-73. In the second tempo run, 11:23 for me, 10:12 for Benjamin.

Joseph and Jacob did 2x1000 joining me in the middle of the tempos. First one was 3:29, second 3:33. Joseph had an issue with his legs in the second one and tripped around 900 mark, but then he did a 200 uphill with me and Benjamin during our cool-down in 41.

Usual distances for everybody else.
Leg 1:Distance2.000Time16:22.80Pace8:11.40
Warm-up.
Leg 2:Distance2.000Time11:25.90Pace5:42.95
First tempo run.
Leg 3:Distance2.262Time19:15.20Pace8:30.70
4x400.
Split 1:Distance0.187Time1:56.70Pace10:24.06
Cumilative:Distance0.187Time1:56.70Pace10:24.06
Split 2:Distance0.250Time1:23.30Pace5:33.20
Cumilative:Distance0.437Time3:20.00Pace7:37.67
Split 3:Distance0.125Time1:29.20Pace11:53.60
Cumilative:Distance0.562Time4:49.20Pace8:34.59
Split 4:Distance0.250Time1:20.00Pace5:20.00
Cumilative:Distance0.812Time6:09.20Pace7:34.68
Split 5:Distance0.125Time1:36.40Pace12:51.20
Cumilative:Distance0.937Time7:45.60Pace8:16.91
Split 6:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance1.187Time9:07.10Pace7:40.91
Split 7:Distance0.125Time1:27.40Pace11:39.20
Cumilative:Distance1.312Time10:34.50Pace8:03.61
Split 8:Distance0.250Time1:23.80Pace5:35.20
Cumilative:Distance1.562Time11:58.30Pace7:39.86
Split 9:Distance0.700Time7:16.90Pace10:24.14
Cumilative:Distance2.262Time19:15.20Pace8:30.70
 
Leg 4:Distance2.000Time11:23.40Pace5:41.70
Second tempo run.
Leg 5:Distance1.775Time16:41.40Pace9:24.17
Cool down with Joseph's pickup.
Split 1:Distance0.750Time7:37.60Pace10:10.13
Cumilative:Distance0.750Time7:37.60Pace10:10.13
Split 2:Distance0.125Time0:41.30Pace5:30.40
Cumilative:Distance0.875Time8:18.90Pace9:30.17
Split 3:Distance0.900Time8:22.50Pace9:18.33
Cumilative:Distance1.775Time16:41.40Pace9:24.17
 
Leg 6:Distance3.000Time24:43.90Pace8:14.63
With William.
Leg 7:Distance0.500Time4:44.70Pace9:29.40
With Matthew.

Camouflage Crocs 1 Miles: 13.53
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-02-01 13:16:59
Workout Totals: Distance10.500Time1:22:17.00Pace7:50.19
Usual easy day, usual distances for everybody.
Leg 1:Distance3.000Time24:35.40Pace8:11.80
With William.
Leg 2:Distance4.000Time31:04.20Pace7:46.05
With Joseph and Jacob.
Leg 3:Distance3.000Time21:49.90Pace7:16.63
Alone.
Leg 4:Distance0.500Time4:47.50Pace9:35.00
With Matthew.

Camouflage Crocs 1 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2017-02-02 09:38:50
Workout Totals: Distance11.000Time1:24:38.20Pace7:41.65
Usual distances for everybody, except Jenny ran a bit less due to a cold, and I ran 11 total due to a detour to visit the bathroom. William moved his legs quicker today than normal and averaged almost 7:30 on our not so fast 3 mile course.
Leg 1:Distance6.500Time50:30.60Pace7:46.25
With Benjamin.
Leg 2:Distance3.000Time22:37.40Pace7:32.47
With Joseph, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time6:51.50Pace6:51.50
With Jacob. Last quarter in 87.
Leg 4:Distance0.500Time4:38.70Pace9:17.40
With Matthew.

Camouflage Crocs 1 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2017-02-03 11:44:47
Workout Totals: Distance10.000Time1:17:36.20Pace7:45.62
Usual run + cross-country skiing with the kids at Soldier Hollow in the afternoon. Have not done this in 9 years. It felt good to give the back muscles and the gluts a workout.
Leg 1:Distance4.000Time30:53.30Pace7:43.32
With Benjamin, Joseph, Jacob, and William. William got a record for 4 miles.
Leg 2:Distance6.000Time46:42.90Pace7:47.15
With Benjamin.

Camouflage Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.200.007.500.0015.70

Fast Running Friend Workout - 2017-02-04 09:44:05
Workout Totals: Distance15.700Time1:53:37.90Pace7:14.26
Benjamin and I did a workout to prepare for the Phoenix half. 7.5 mile tempo with the first 2.5 down the canyon, then 2.5 up, and 2.5 back down. I got 45:39, 6:05 pace average, splits by 2.5 - 14:39, 16:07, 14:53. Benjamin got 41:53 - 13:21, 14:48, 13:44.

I was concerned when I turned around to go uphill that I was going to completely fall apart as I felt I had a hard time breaking 6:40 pace, and the uphill just started. But I was able to hold a steady 6:25 pace most of the way. Then on the way back down I was concerned that my legs would be too tired for 6:00 pace, but I managed to do it. Still a long way to go to regain the fitness from last summer, but at least this is a start.

As I got older I noticed that I lose fitness a lot easier than I used to. All it takes is to stop doing good workouts for a month now. And to gain it back takes three months of well coordinated work and rest. Ten years ago I could do no workouts for two months and the fitness was still there.
Leg 1:Distance1.050Time8:08.00Pace7:44.76
Warm-up.
Leg 2:Distance7.500Time45:39.90Pace6:05.32
Tempo run.
Leg 3:Distance1.650Time16:05.10Pace9:44.91
Cool-down.
Leg 4:Distance5.000Time38:57.90Pace7:47.58
With Benjamin, Joseph, and Jacob.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance0.500Time4:47.00Pace9:34.00
With Matthew.

Camouflage Crocs 1 Miles: 15.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.330.0012.781.1271.23
Camouflage Crocs 1 Miles: 71.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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