Breaking the Wall

Week starting Mar 08, 2020

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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: 211.63 Year: 851.13
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: 1679.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.771.002.502.1174.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.180.000.000.3713.55

Fast Running Friend Workout - 2020-03-09 16:32:08
Workout Totals: Distance13.554Time1:45:55.40Pace7:48.89
Total of 13.5, more or less usual runs with pickups. Ran into Joel Griffits, paced him for 0.25 down the canyon. I was aiming for 75, we were OK at 300, but then he fell off the pace a lot because he is not used to running quarters. So I ended up running 76, he was around 79.
Leg 1:Distance2.054Time16:42.10Pace8:07.88
With Joseph, Jacob, and Matthew. We might have had Stephen and William, do not remember.
Split 1:Distance0.930Time7:37.20Pace8:11.61
Cumilative:Distance0.930Time7:37.20Pace8:11.61
Split 2:Distance0.124Time0:39.30Pace5:16.94
Cumilative:Distance1.054Time8:16.50Pace7:51.06
Split 3:Distance1.000Time8:25.60Pace8:25.60
Cumilative:Distance2.054Time16:42.10Pace8:07.88
Leg 2:Distance7.500Time57:42.60Pace7:41.68
Part with Joseph, Jacob, William, and Stephen, part with Joel Griffits, part alone.
Split 1:Distance4.480Time35:21.40Pace7:53.53
Cumilative:Distance4.480Time35:21.40Pace7:53.53
Split 2:Distance0.250Time1:16.20Pace5:04.80
Cumilative:Distance4.730Time36:37.60Pace7:44.61
Split 3:Distance0.000Time0:03.40Pace0:00.00
Cumilative:Distance4.730Time36:41.00Pace7:45.33
Split 4:Distance2.770Time21:01.60Pace7:35.45
Cumilative:Distance7.500Time57:42.60Pace7:41.68
Leg 3:Distance4.000Time31:30.70Pace7:52.68
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.870.000.000.1912.06

Fast Running Friend Workout - 2020-03-10 11:32:42
Workout Totals: Distance12.054Time1:34:57.40Pace7:52.66
Usual runs, total of 12, did some pickups. Ran 100 downhill in 14.1, up in 18.1 on the same stretch. Joseph and Jacob got 13.3.
Leg 1:Distance4.000Time32:35.20Pace8:08.80
With Julia.
Leg 2:Distance2.054Time16:02.50Pace7:48.60
With Joseph, Jacob, and Matthew. I think we might have had William and Stephen.
Split 1:Distance0.930Time7:24.80Pace7:58.28
Cumilative:Distance0.930Time7:24.80Pace7:58.28
Split 2:Distance0.124Time0:36.70Pace4:55.97
Cumilative:Distance1.054Time8:01.50Pace7:36.83
Split 3:Distance1.000Time8:01.00Pace8:01.00
Cumilative:Distance2.054Time16:02.50Pace7:48.60
Leg 3:Distance6.000Time46:19.70Pace7:43.28
Part with Joseph, Jacob, William, and Stephen, part alone.
Split 1:Distance0.380Time2:55.90Pace7:42.89
Cumilative:Distance0.380Time2:55.90Pace7:42.89
Split 2:Distance0.062Time0:14.10Pace3:47.42
Cumilative:Distance0.442Time3:10.00Pace7:09.86
Split 3:Distance5.116Time39:57.30Pace7:48.59
Cumilative:Distance5.558Time43:07.30Pace7:45.51
Split 4:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance5.620Time43:25.50Pace7:43.61
Split 5:Distance0.380Time2:54.20Pace7:38.42
Cumilative:Distance6.000Time46:19.70Pace7:43.28

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.040.002.000.0013.04

Fast Running Friend Workout - 2020-03-11 10:26:55
Workout Totals: Distance13.040Time1:41:44.60Pace7:48.14
Total of 13, more or less usual runs for the kids, I did a 2 mile tempo down the canyon with Benjamin in 11:19.
Leg 1:Distance1.000Time9:17.80Pace9:17.80
With everybody, Bella and Leigha in the stroller, everybody else running.
Leg 2:Distance8.040Time1:00:42.80Pace7:33.08
With Benjamin, did a 2 mile tempo down the canyon.
Split 1:Distance4.020Time32:14.70Pace8:01.27
Cumilative:Distance4.020Time32:14.70Pace8:01.27
Split 2:Distance2.000Time11:19.70Pace5:39.85
Cumilative:Distance6.020Time43:34.40Pace7:14.29
Split 3:Distance2.020Time17:08.40Pace8:29.11
Cumilative:Distance8.040Time1:00:42.80Pace7:33.08
Leg 3:Distance4.000Time31:44.00Pace7:56.00
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.170.000.500.3712.04

Fast Running Friend Workout - 2020-03-12 10:07:44
Workout Totals: Distance12.037Time1:33:15.50Pace7:44.86
Today was a day of time trials, and we had some PRs.

400:

Jacob 63.8 PR
Joseph 64.6 PR
Dad 69.0
Mom 1:43.8
Mary 1:53.4 PR

800:

Matthew 2:57.6 PR - first time under 3:00 and family record for 7 and under! Perfect 800 splits as well - 87, 90.

Benjamin paced Joseph and Jacob in the 400.

Total of 12 miles or so for me.
Leg 1:Distance1.050Time8:34.20Pace8:09.71
Warm-up with the kids.
Leg 2:Distance0.498Time2:57.60Pace5:56.63
Matthew's 800 time trial with Benjamin, Joseph, Jacob, William, and Stephen helping pace.
Leg 3:Distance0.995Time8:53.20Pace8:55.88
Jogging and strides with Benjamin, Joseph, and Jacob.
Split 1:Distance0.310Time2:37.00Pace8:26.45
Cumilative:Distance0.310Time2:37.00Pace8:26.45
Split 2:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.372Time2:53.50Pace7:46.40
Split 3:Distance0.186Time2:04.90Pace11:11.51
Cumilative:Distance0.558Time4:58.40Pace8:54.77
Split 4:Distance0.062Time0:16.50Pace4:26.13
Cumilative:Distance0.620Time5:14.90Pace8:27.90
Split 5:Distance0.375Time3:38.30Pace9:42.13
Cumilative:Distance0.995Time8:53.20Pace8:55.88
Leg 4:Distance0.248Time1:09.00Pace4:38.23
400 time trial.
Leg 5:Distance0.248Time1:53.40Pace7:37.26
Paced Mary in a 400 time trial.
Leg 6:Distance0.248Time1:43.80Pace6:58.55
Paced Sarah in a 400 time trial.
Leg 7:Distance0.250Time2:10.00Pace8:40.00
A lap of jogging.
Leg 8:Distance8.500Time1:05:54.30Pace7:45.21
Part with Joseph, Jacob, Benjamin, and Jenny, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.240.000.000.6812.92

Fast Running Friend Workout - 2020-03-13 12:34:16
Workout Totals: Distance12.920Time1:44:27.00Pace8:05.06
Did some 200s on the track, then more distance, 100 meter downhill sprint, and then night run providing security for Sarah.
Leg 1:Distance3.170Time26:20.60Pace8:18.61
To the track, then some 200s there with various kids.
Split 1:Distance1.050Time8:38.40Pace8:13.71
Cumilative:Distance1.050Time8:38.40Pace8:13.71
Split 2:Distance0.124Time0:37.30Pace5:00.81
Cumilative:Distance1.174Time9:15.70Pace7:53.34
Split 3:Distance0.250Time2:20.30Pace9:21.20
Cumilative:Distance1.424Time11:36.00Pace8:08.76
Split 4:Distance0.124Time0:33.30Pace4:28.55
Cumilative:Distance1.548Time12:09.30Pace7:51.12
Split 5:Distance0.375Time3:41.30Pace9:50.13
Cumilative:Distance1.923Time15:50.60Pace8:14.33
Split 6:Distance0.124Time0:32.60Pace4:22.90
Cumilative:Distance2.047Time16:23.20Pace8:00.31
Split 7:Distance0.375Time3:47.20Pace10:05.87
Cumilative:Distance2.422Time20:10.40Pace8:19.75
Split 8:Distance0.124Time0:40.90Pace5:29.84
Cumilative:Distance2.546Time20:51.30Pace8:11.48
Split 9:Distance0.375Time3:47.70Pace10:07.20
Cumilative:Distance2.921Time24:39.00Pace8:26.33
Split 10:Distance0.124Time0:37.60Pace5:03.23
Cumilative:Distance3.045Time25:16.60Pace8:18.06
Split 11:Distance0.125Time1:04.00Pace8:32.00
Cumilative:Distance3.170Time26:20.60Pace8:18.61
Leg 2:Distance1.000Time9:28.70Pace9:28.70
Back home with William, Stephen, and Mary.
Leg 3:Distance6.000Time47:29.30Pace7:54.88
Part with the kids, part alone, I think. Did a 100 downhill sprint.
Split 1:Distance0.390Time2:55.20Pace7:29.23
Cumilative:Distance0.390Time2:55.20Pace7:29.23
Split 2:Distance0.062Time0:14.70Pace3:57.10
Cumilative:Distance0.452Time3:09.90Pace7:00.13
Split 3:Distance5.548Time44:19.40Pace7:59.34
Cumilative:Distance6.000Time47:29.30Pace7:54.88
Leg 4:Distance2.750Time21:08.40Pace7:41.24
Late at night providing security for Sarah's run. Which means running a bit ahead of her, then back, and repeat.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.271.000.000.5010.77

Fast Running Friend Workout - 2020-03-14 10:14:10
Workout Totals: Distance10.763Time1:24:01.80Pace7:48.44
Only about 10 miles today. The boys did 800 time trial. Benjamin paced them. I ran the first 400 with them in 69.7. Joseph got a PR - 2:22.9. Jacob struggled and ran 2:29.1.

Then Benjamin ran a PR for 3 miles down the canyon in 14:39. I did a quarter with him in 74.7 in the middle.

More or less usual Saturday distances for everybody today.
Leg 1:Distance1.816Time15:20.20Pace8:26.72
Warm-up with the boys.
Split 1:Distance1.130Time9:28.30Pace8:22.92
Cumilative:Distance1.130Time9:28.30Pace8:22.92
Split 2:Distance0.062Time0:16.80Pace4:30.97
Cumilative:Distance1.192Time9:45.10Pace8:10.86
Split 3:Distance0.187Time1:47.40Pace9:34.33
Cumilative:Distance1.379Time11:32.50Pace8:22.18
Split 4:Distance0.062Time0:16.00Pace4:18.06
Cumilative:Distance1.441Time11:48.50Pace8:11.67
Split 5:Distance0.375Time3:31.70Pace9:24.53
Cumilative:Distance1.816Time15:20.20Pace8:26.72
Leg 2:Distance0.368Time2:29.10Pace6:45.16
Ran the first 400 of the boys 800 time trial, then ran around the field.
Split 1:Distance0.248Time1:09.70Pace4:41.05
Cumilative:Distance0.248Time1:09.70Pace4:41.05
Split 2:Distance0.120Time1:13.20Pace10:10.00
Cumilative:Distance0.368Time2:22.90Pace6:28.32
Split 3:Distance0.000Time0:06.20Pace0:00.00
Cumilative:Distance0.368Time2:29.10Pace6:45.16
Leg 3:Distance0.500Time4:34.00Pace9:08.00
Recovery.
Leg 4:Distance1.000Time6:40.30Pace6:40.30
With Matthew and the rest of the boys.
Leg 5:Distance1.000Time8:20.80Pace8:20.80
Back to the house.
Leg 6:Distance6.079Time46:37.40Pace7:40.17
Some with Benjamin, some alone.
Split 1:Distance1.700Time12:20.60Pace7:15.65
Cumilative:Distance1.700Time12:20.60Pace7:15.65
Split 2:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance1.950Time13:35.30Pace6:58.10
Split 3:Distance4.129Time33:02.10Pace8:00.04
Cumilative:Distance6.079Time46:37.40Pace7:40.17

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.771.002.502.1174.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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