Breaking the Wall

Week starting Feb 25, 2018

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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: 64.07 Year: 3079.90
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
69.871.0011.000.0081.87
Brown Crocs 1 Miles: 81.87
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. Russian branch today. On the way back barely avoided an accident on I-15. We were in the car pool lane, and all of a sudden a car crossed several lanes of traffic coming from the second rightmost lane going perpendicular to the regular driving direction. I hit the breaks and gradually swerved as far to the left as I could. I thought we were going to hit it, and was planning on reducing the impact area while holding tight onto the steering wheel in hopes that the forward motion and the weight of our van would allow us to stay reasonably stable. But fortunatelly the driver of the other car regained some measure of control just in time and was able to turn the car in the normal driving direction right before we would have hit it. So we passed it safely with no contact with maybe a foot of clearance. I see this experience as a reminder from the Lord that while we live in a dangerous world He is watching over us.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.540.002.000.0010.54

Fast Running Friend Workout - 2018-02-26 08:55:40
Workout Totals: Distance10.540Time1:16:38.00Pace7:16.24
Total of 10.5, ran with the kids, did a 2 mile tempo in 11:14 with the first 0.25 up the canyon, then a mile down, and the rest along the Provo River on a slight downhill. Felt strong, the mile down the Canyon was 5:32. Usual distances for the kids.

Matthew ran a mile PR of 7:52.6 on the little boy course. Splits: 1:54, 2:00, 2:01, 1:57.
Leg 1:Distance1.000Time6:59.80Pace6:59.80
With Jenny.
Leg 2:Distance3.000Time21:45.30Pace7:15.10
With Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:52.60Pace7:52.60
With Matthew and Jacob.
Leg 4:Distance5.540Time40:00.30Pace7:13.27
With Jenny - except for the tempo.
Split 1:Distance2.520Time20:47.50Pace8:15.04
Cumilative:Distance2.520Time20:47.50Pace8:15.04
Split 2:Distance2.000Time11:14.90Pace5:37.45
Cumilative:Distance4.520Time32:02.40Pace7:05.31
Split 3:Distance1.020Time7:57.90Pace7:48.53
Cumilative:Distance5.540Time40:00.30Pace7:13.27
 

Brown Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.300.000.000.0013.30

Fast Running Friend Workout - 2018-02-27 08:36:29
Workout Totals: Distance13.300Time1:42:40.20Pace7:43.17
Total of 13. Usual distances for the kids.
Leg 1:Distance3.000Time23:38.50Pace7:52.83
With Jenny and William.
Leg 2:Distance2.200Time16:43.70Pace7:36.23
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance4.000Time28:43.90Pace7:10.98
With Joseph and Jacob.
Leg 4:Distance0.100Time0:50.70Pace8:27.00
False start with Matthew and Sarah - he tripped and wanted a bandaid.
Leg 5:Distance1.000Time8:55.00Pace8:55.00
With Matthew and Sarah.
Leg 6:Distance3.000Time23:48.40Pace7:56.13
With Jenny.

Brown Crocs 1 Miles: 13.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.005.000.0015.70

Fast Running Friend Workout - 2018-02-28 08:35:11
Workout Totals: Distance15.700Time1:56:07.40Pace7:23.78
Ran with the kids, did 8x0.625 alternating directions in the canyon, 0.125 rest except between 5 and 6 due to a bathroom break. Joseph tried to do the first one with me, but was not feeling well, and could not keep up. Julia started the first one with us to see how long she could keep up - made it to about a quarter and finished in 3:51. Jacob did 3,4,7,8 with me.

I tried to keep them all in the 3:30 down/3:45 up range, but 5 and 6 somehow ended up being faster. I also noticed that I was choosing a faster jog in the recovery. So maybe my fitness improved a bit.
Leg 1:Distance3.000Time23:34.00Pace7:51.33
With Jenny and William.
Leg 2:Distance2.200Time17:01.20Pace7:44.18
With Joseph, Jacob, and Stephen taking Bonnie to school.
Leg 3:Distance1.000Time8:33.50Pace8:33.50
Warm-up with Joseph, Jacob, and Julia.
Leg 4:Distance6.250Time42:03.60Pace6:43.78
Workout.
Split 1:Distance0.625Time3:28.70Pace5:33.92
Cumilative:Distance0.625Time3:28.70Pace5:33.92
Split 2:Distance0.125Time1:22.00Pace10:56.00
Cumilative:Distance0.750Time4:50.70Pace6:27.60
Split 3:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance1.375Time8:33.40Pace6:13.38
Split 4:Distance0.125Time1:21.60Pace10:52.80
Cumilative:Distance1.500Time9:55.00Pace6:36.67
Split 5:Distance0.625Time3:28.60Pace5:33.76
Cumilative:Distance2.125Time13:23.60Pace6:18.16
Split 6:Distance0.125Time1:27.20Pace11:37.60
Cumilative:Distance2.250Time14:50.80Pace6:35.91
Split 7:Distance0.625Time3:43.40Pace5:57.44
Cumilative:Distance2.875Time18:34.20Pace6:27.55
Split 8:Distance0.125Time1:27.50Pace11:40.00
Cumilative:Distance3.000Time20:01.70Pace6:40.57
Split 9:Distance0.625Time3:25.00Pace5:28.00
Cumilative:Distance3.625Time23:26.70Pace6:28.06
Split 10:Distance0.125Time1:24.60Pace11:16.80
Cumilative:Distance3.750Time24:51.30Pace6:37.68
Split 11:Distance0.625Time3:37.60Pace5:48.16
Cumilative:Distance4.375Time28:28.90Pace6:30.61
Split 12:Distance0.500Time4:45.70Pace9:31.40
Cumilative:Distance4.875Time33:14.60Pace6:49.15
Split 13:Distance0.625Time3:28.20Pace5:33.12
Cumilative:Distance5.500Time36:42.80Pace6:40.51
Split 14:Distance0.125Time1:40.00Pace13:20.00
Cumilative:Distance5.625Time38:22.80Pace6:49.39
Split 15:Distance0.625Time3:40.80Pace5:53.28
Cumilative:Distance6.250Time42:03.60Pace6:43.78
 
Leg 5:Distance0.250Time2:21.10Pace9:24.40
Cool-down with Jacob.
Leg 6:Distance1.000Time8:38.50Pace8:38.50
With Jenny, Sarah, and Matthew.
Leg 7:Distance2.000Time13:55.50Pace6:57.75
With Jenny on the hilly out and back course by the house.

Brown 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2018-03-01 08:32:25
Workout Totals: Distance12.040Time1:35:04.90Pace7:53.83
Easy runs with the kids. Usual distances. Total of 12.
Leg 1:Distance3.000Time23:23.40Pace7:47.80
With Jenny and William.
Leg 2:Distance2.000Time15:50.60Pace7:55.30
With Stephen, Joseph, and Jacob.
Leg 3:Distance4.000Time31:36.70Pace7:54.18
With Joseph and Jacob.
Leg 4:Distance1.000Time8:19.50Pace8:19.50
With Jenny and Matthew.
Leg 5:Distance2.040Time15:54.70Pace7:47.99
With Jenny.

Brown Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2018-03-02 08:44:04
Workout Totals: Distance12.040Time1:35:32.40Pace7:56.11
12 total, easy runs with the kids, usual distances.
Leg 1:Distance2.040Time16:46.30Pace8:13.28
With Jenny and Stephen.
Leg 2:Distance3.000Time23:44.90Pace7:54.97
With William, Joseph, and Jacob.
Leg 3:Distance3.000Time23:52.10Pace7:57.37
With Joseph and Jacob.
Leg 4:Distance1.000Time8:09.60Pace8:09.60
With Matthew and Jenny.
Leg 5:Distance3.000Time22:59.50Pace7:39.83
With Jenny.

Brown Crocs 1 Miles: 12.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.251.004.000.0018.25

Fast Running Friend Workout - 2018-03-03 08:49:35
Workout Totals: Distance18.250Time2:17:15.50Pace7:31.26
Total of 19, ran with the kids, usual Saturday distances, squeezed in 2x2 down the canyon. There was some headwind, especially in the first one, which I did in 11:36 (5:48, 5:48). The headwind subsided some in the second, plus was was better warmed up, so I ran it in 11:17(5:40, 5:37).

Stephen set a course record for the hilly 3 mile course out and back - 23:37, splits 8:09, 7:54, 7:34 - that last mile is slow, has significant uphill, so 7:34 on it at the end of 3 was very good.

William did 6:25.7 on the uphill mile in the middle of 5 miles, which I think is also a very good result. His splits were 96, 97, 98, 94. The target was 6:30.
Leg 1:Distance3.000Time23:37.70Pace7:52.57
With Stephen.
Leg 2:Distance9.000Time1:03:47.90Pace7:05.32
With Jenny, Joseph, and Jacob - except for the tempo.
Split 1:Distance0.730Time6:04.00Pace8:18.63
Cumilative:Distance0.730Time6:04.00Pace8:18.63
Split 2:Distance2.000Time11:36.20Pace5:48.10
Cumilative:Distance2.730Time17:40.20Pace6:28.35
Split 3:Distance1.250Time10:44.80Pace8:35.84
Cumilative:Distance3.980Time28:25.00Pace7:08.39
Split 4:Distance2.000Time11:17.60Pace5:38.80
Cumilative:Distance5.980Time39:42.60Pace6:38.43
Split 5:Distance3.020Time24:05.30Pace7:58.58
Cumilative:Distance9.000Time1:03:47.90Pace7:05.32
 
Leg 3:Distance5.000Time39:04.90Pace7:48.98
With William.
Split 1:Distance2.270Time18:40.00Pace8:13.39
Cumilative:Distance2.270Time18:40.00Pace8:13.39
Split 2:Distance1.000Time6:25.70Pace6:25.70
Cumilative:Distance3.270Time25:05.70Pace7:40.46
Split 3:Distance1.730Time13:59.20Pace8:05.09
Cumilative:Distance5.000Time39:04.90Pace7:48.98
 
Leg 4:Distance1.000Time8:18.40Pace8:18.40
With Sarah and Matthew.
Leg 5:Distance0.250Time2:26.60Pace9:46.40
With Mary.

Brown Crocs 1 Miles: 18.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.871.0011.000.0081.87
Brown Crocs 1 Miles: 81.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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