Breaking the Wall

Week starting Feb 12, 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 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:

Miles:This week: 0.00 Month: 151.02 Year: 151.02
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 1353.22
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.541.3812.001.9475.86
Camouflage Crocs 1 Miles: 75.85
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
8.740.008.000.0016.74

Fast Running Friend Workout - 2017-02-13 09:04:16
Workout Totals: Distance16.740Time2:00:17.80Pace7:11.17
Did a tempo run with Benjamin. 3 down, 2 up, 3 down - total of 8. I got 48:20, splits 17:33, 13:21, 17:26, Benjamin 44:14, splits 15:54, 12:08, 16:12. The wind was tough on the uphill, neither one of us could move very well. We did OK on the downhill, though.

Matthew had a playing injury in his knee, tried to run, but could not. Otherwise everybody ran usual distances - more or less. Benjamin did 12, I did 16.
Leg 1:Distance2.500Time20:55.30Pace8:22.12
Warm-up.
Leg 2:Distance8.000Time48:20.50Pace6:02.56
Tempo run.
Leg 3:Distance2.200Time19:17.00Pace8:45.91
Cool-down.
Leg 4:Distance0.040Time0:25.50Pace10:37.50
A little bit with Matthew.
Leg 5:Distance3.000Time23:52.20Pace7:57.40
With William, and Jacob.
Leg 6:Distance1.000Time7:27.30Pace7:27.30
With Jacob.

Camouflage Crocs 1 Miles: 16.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.000.000.1611.06

Fast Running Friend Workout - 2017-02-14 08:31:32
Workout Totals: Distance11.060Time1:27:59.60Pace7:57.36
Usual day, more or less. Stephen set a course record for the 2.04 course breaking 17:00 for the first time - 16:52. I did a little pickup on the 0.155 stretch on the uphill in the middle of the run. Otherwise, usual runs for everybody.
Leg 1:Distance0.500Time4:47.20Pace9:34.40
With Matthew.
Leg 2:Distance2.040Time16:52.90Pace8:16.52
With Stephen - new record.
Leg 3:Distance1.020Time6:50.80Pace6:42.75
Alone, did a pickup uphill.
Split 1:Distance0.865Time5:59.40Pace6:55.49
Cumilative:Distance0.865Time5:59.40Pace6:55.49
Split 2:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance1.020Time6:50.80Pace6:42.75
 
Leg 4:Distance7.000Time54:43.60Pace7:49.09
With Benjamin.
Leg 5:Distance0.500Time4:45.10Pace9:30.20
With Matthew.

Camouflage Crocs 1 Miles: 11.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.350.000.000.1610.51

Fast Running Friend Workout - 2017-02-15 08:59:25
Workout Totals: Distance10.500Time1:18:42.10Pace7:29.72
More or less usual day, usual distances. Did a pickup on the hill.
Leg 1:Distance3.000Time22:51.50Pace7:37.17
With William, Jacob, and Benjamin.
Leg 2:Distance7.000Time50:54.10Pace7:16.30
Alone, did a pickup on the hill.
Split 1:Distance6.845Time50:02.90Pace7:18.70
Cumilative:Distance6.845Time50:02.90Pace7:18.70
Split 2:Distance0.155Time0:51.20Pace5:30.32
Cumilative:Distance7.000Time50:54.10Pace7:16.30
 
Leg 3:Distance0.500Time4:56.50Pace9:53.00
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
6.551.382.001.6211.55

Fast Running Friend Workout - 2017-02-16 09:54:29
Workout Totals: Distance11.550Time1:26:06.70Pace7:27.33
With Benjamin - alternating quarters for 3 miles, then 2 mile tempo - both down the canyon. I was able to hit 78-80 on the fast ones, but could not get myself to go faster than 95 in the recovery. Benjamin was able to do 72-80 more or less, ran the last quarter fast, and got 15:09 total time. I got 17:17.

Then in the tempo run I got 11:27 running the first mile in 5:41 with Jacob, and then 5:46 for the second mile. Joseph did not feel good today, was only able to run half a mile in 3:05.

Benjamin got 9:54 for the final 2 mile tempo.

Total distance was a bit over 10 for me and Benjamin, and standard for everybody else.
Leg 1:Distance2.350Time19:35.40Pace8:20.17
Warm-up.
Leg 2:Distance3.000Time17:17.90Pace5:45.97
Alternating quarters.
Split 1:Distance0.250Time1:20.20Pace5:20.80
Cumilative:Distance0.250Time1:20.20Pace5:20.80
Split 2:Distance0.250Time1:31.20Pace6:04.80
Cumilative:Distance0.500Time2:51.40Pace5:42.80
Split 3:Distance0.250Time1:18.00Pace5:12.00
Cumilative:Distance0.750Time4:09.40Pace5:32.53
Split 4:Distance0.250Time1:35.10Pace6:20.40
Cumilative:Distance1.000Time5:44.50Pace5:44.50
Split 5:Distance0.250Time1:18.40Pace5:13.60
Cumilative:Distance1.250Time7:02.90Pace5:38.32
Split 6:Distance0.250Time1:35.90Pace6:23.60
Cumilative:Distance1.500Time8:38.80Pace5:45.87
Split 7:Distance0.250Time1:19.20Pace5:16.80
Cumilative:Distance1.750Time9:58.00Pace5:41.71
Split 8:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance2.000Time11:33.20Pace5:46.60
Split 9:Distance0.250Time1:18.60Pace5:14.40
Cumilative:Distance2.250Time12:51.80Pace5:43.02
Split 10:Distance0.250Time1:36.50Pace6:26.00
Cumilative:Distance2.500Time14:28.30Pace5:47.32
Split 11:Distance0.250Time1:19.50Pace5:18.00
Cumilative:Distance2.750Time15:47.80Pace5:44.65
Split 12:Distance0.125Time0:50.30Pace6:42.40
Cumilative:Distance2.875Time16:38.10Pace5:47.17
Split 13:Distance0.125Time0:39.80Pace5:18.40
Cumilative:Distance3.000Time17:17.90Pace5:45.97
 
Leg 3:Distance1.900Time17:08.60Pace9:01.37
Recovery.
Leg 4:Distance2.000Time11:27.80Pace5:43.90
Tempo run.
Leg 5:Distance1.800Time15:58.80Pace8:52.67
Cool-down.
Leg 6:Distance0.500Time4:38.20Pace9:16.40
With Matthew.

Camouflage Crocs 1 Miles: 11.55
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 - 2017-02-17 09:24:43
Workout Totals: Distance10.500Time1:17:28.50Pace7:22.71
Usual run, usual distances.
Leg 1:Distance0.500Time4:39.90Pace9:19.80
With Matthew.
Leg 2:Distance3.000Time23:48.30Pace7:56.10
With Benjamin, Jacob, and William.
Leg 3:Distance1.000Time7:06.90Pace7:06.90
With Jacob.
Leg 4:Distance6.000Time41:53.40Pace6:58.90
Alone.

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
13.500.002.000.0015.50

Fast Running Friend Workout - 2017-02-18 08:43:39
Workout Totals: Distance15.500Time1:56:30.30Pace7:30.99
Did a light workout with Benjamin. He paced me through a 2 mile tempo down the canyon. I was hoping to be able to keep up 5:30 pace, but I did better than I expected. 5:29 for the first mile, 5:21 for the last. Last quarter in 78. Kids ran their usual Saturday distances. William set a 4 mile record. He was struggling at the start, ran 8:03, then 7:55, 7:23, and 7:00 uphill which surprised me quite a bit.
Leg 1:Distance5.720Time45:20.30Pace7:55.58
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:50.70Pace5:25.35
Tempo run.
Leg 3:Distance2.280Time17:38.30Pace7:44.17
Cool-down.
Leg 4:Distance4.000Time30:21.10Pace7:35.27
With Benjamin, William, Joseph, Jacob, and Jenny.
Leg 5:Distance1.000Time7:35.70Pace7:35.70
With Benjamin and Jacob.
Leg 6:Distance0.500Time4:44.20Pace9:28.40
With Matthew.

Camouflage Crocs 1 Miles: 15.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.541.3812.001.9475.86
Camouflage Crocs 1 Miles: 75.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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