Breaking the Wall

Week starting Mar 26, 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: 62.33 Year: 3418.01
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: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.983.2512.870.5069.60
Camouflage Crocs 1 Miles: 69.59
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
10.500.000.000.0010.50

Fast Running Friend Workout - 2017-03-27 09:10:46
Workout Totals: Distance10.500Time1:22:39.90Pace7:52.37
Usual distances for everybody except for Julia who was injured.
Leg 1:Distance4.000Time30:39.80Pace7:39.95
With Benjamin and Jacob.
Leg 2:Distance6.000Time47:13.10Pace7:52.18
With Benjamin - Joseph ran the first 2 with us.
Leg 3:Distance0.500Time4:47.00Pace9:34.00
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
7.720.005.000.0012.72

Fast Running Friend Workout - 2017-03-28 08:03:34
Workout Totals: Distance12.720Time1:33:23.80Pace7:20.55
Did a workout with Benjamin today. We ran a 4 mile tempo down the canyon. I was hoping Benjamin would be able to go under 20:00, and I would be able to average 5:36 (22:24), but we got some headwind, and also I think both of us were a bit short on sleep. So Benjamin ran 20:18 (5:00,5:06,5:06,5:06) while I got 22:56(5:35,5:42,5:45,5:53). Then I felt we needed a little bit of uphill practice, so I had him pace me through a mile in 5:53, which felt easier than it normally does. Then I realized that the head wind the other way was a lot stronger that what it seemed.

Benjamin ended up with 10, I ran 2 additional miles with Joseph + 0.5 with Matthew. Kids otherwise ran their usual distances except Julia who wobbled through a quarter mile testing the waters.
Leg 1:Distance2.530Time20:02.80Pace7:55.42
Warm-up.
Leg 2:Distance4.000Time22:56.50Pace5:44.12
Tempo run down the canyon.
Leg 3:Distance3.650Time29:32.20Pace8:05.53
Cool-down with a mile pickup uphill.
Split 1:Distance0.750Time7:28.90Pace9:58.53
Cumilative:Distance0.750Time7:28.90Pace9:58.53
Split 2:Distance1.000Time5:53.40Pace5:53.40
Cumilative:Distance1.750Time13:22.30Pace7:38.46
Pickup.
Split 3:Distance1.900Time16:09.90Pace8:30.47
Cumilative:Distance3.650Time29:32.20Pace8:05.53
 
Leg 4:Distance2.040Time15:56.40Pace7:48.82
With Joseph.
Leg 5:Distance0.500Time4:55.90Pace9:51.80
With Matthew.

Camouflage Crocs 1 Miles: 12.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.190.000.500.5010.19

Fast Running Friend Workout - 2017-03-29 09:00:22
Workout Totals: Distance10.184Time1:11:10.60Pace6:59.34
800 time trials today on the track with the kids. Stephen did not have a good one - ran 3:34.7, splits 50,52,58,54. Really lost it between 400 and 600. William ran a solid PR breaking 3:00 for the first time. Joseph and Jacob ran small PRs - 2:36.2 for Joseph and 2:37.0 for Jacob. Splits 38, 38, 40, 40 for Joseph, 38,39,41,39 for Jacob. Benjamin helped me pace. Usual distances for everybody except Julia - she wobbled through a quarter or so testing the waters.
Leg 1:Distance0.100Time0:46.70Pace7:47.00
False start with Matthew.
Leg 2:Distance0.100Time0:45.80Pace7:38.00
A little jog.
Leg 3:Distance0.496Time3:34.70Pace7:12.86
Stephen's time trial.
Leg 4:Distance0.248Time2:10.10Pace8:44.60
With Matthew.
Leg 5:Distance0.496Time2:57.60Pace5:58.06
With William.
Leg 6:Distance0.248Time2:21.20Pace9:29.35
With Matthew.
Leg 7:Distance0.496Time2:37.00Pace5:16.53
Joseph and Jacob's time trial.
Split 1:Distance0.496Time2:36.20Pace5:14.92
Cumilative:Distance0.496Time2:36.20Pace5:14.92
Joseph's time.
Split 2:Distance0.000Time0:00.80Pace0:00.00
Cumilative:Distance0.496Time2:37.00Pace5:16.53
Jacob's time.
 
Leg 8:Distance1.000Time7:27.50Pace7:27.50
Leg 9:Distance7.000Time48:30.00Pace6:55.71
Part with Benjamin.

Camouflage Crocs 1 Miles: 10.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.240.000.000.0010.24

Fast Running Friend Workout - 2017-03-30 08:21:37
Workout Totals: Distance10.240Time1:19:32.00Pace7:46.02
Usual day, usual distances for everybody except Julia.
Leg 1:Distance0.200Time2:20.50Pace11:42.50
False start with Matthew and Benjamin.
Leg 2:Distance2.040Time17:26.40Pace8:32.94
With Stephen, Jacob, William, and Benjamin.
Leg 3:Distance1.000Time7:08.00Pace7:08.00
With William and Benjamin.
Leg 4:Distance1.000Time6:34.80Pace6:34.80
With Jacob and Benjamin.
Leg 5:Distance0.500Time4:46.00Pace9:32.00
With Matthew and Benjamin for real.
Leg 6:Distance5.500Time41:16.30Pace7:30.24
With Benjamin.

Camouflage Crocs 1 Miles: 10.24
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 - 2017-03-31 09:26:31
Workout Totals: Distance10.500Time1:19:46.60Pace7:35.87
Usual distances for everybody except Joseph and Julia. Joseph had a cold, ran 3. Julia is still recovering from foot sprain, I think she was able to hobble through 0.5 today.
Leg 1:Distance3.000Time22:41.80Pace7:33.93
With William and Jacob.
Leg 2:Distance1.000Time6:49.90Pace6:49.90
With Jacob.
Leg 3:Distance3.000Time23:27.20Pace7:49.07
With Joseph.
Leg 4:Distance3.000Time21:51.20Pace7:17.07
Alone.
Leg 5: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
4.833.257.370.0015.45

Fast Running Friend Workout - 2017-04-01 07:37:16
Workout Totals: Distance15.445Time1:46:46.30Pace6:54.78
Did a workout with Benjamin. We started earlier to be able to make it to General Conference. Benjamin broke a mental barrier today. For some time he has struggled with the 20:00 barrier in our 4 mile tempo. Today he broke it running 19:51 (5:00, 5:00, 4:57, 4:54). I also had a decent run - 22:16 (5:24, 5:34, 5:35, 5:43) though I lost some steam in the last mile.

Then we jogged a bit and did a moderate pace tempo for a bit over 6.5 miles running up the canyon for 3.25 at 6:34 pace, and then down the canyon at 5:48 pace. The wind blowing out of the canyon was fairly strong today.

Kids ran their usual distances except for Julia who ran only 1 mile today (recovering from foot sprain).

During the warm-up we met a runner who had served a mission in Barcelona and was trained at the Madrid Missionary Training Center, the same one that Benjamin is going to. This was quite remarkable for us as we both wanted to learn more about it, and there are not a whole lot of people out there that have been to that MTC.
Leg 1:Distance2.530Time21:31.90Pace8:30.63
Warm-up.
Leg 2:Distance4.000Time22:16.50Pace5:34.12
Tempo run.
Leg 3:Distance1.800Time17:00.80Pace9:27.11
Recovery.
Leg 4:Distance6.615Time40:48.70Pace6:10.17
Light distance tempo run.
Split 1:Distance3.250Time21:20.60Pace6:34.03
Cumilative:Distance3.250Time21:20.60Pace6:34.03
Uphill.
Split 2:Distance3.250Time18:50.00Pace5:47.69
Cumilative:Distance6.500Time40:10.60Pace6:10.86
Downhill.
Split 3:Distance0.115Time0:38.10Pace5:31.30
Cumilative:Distance6.615Time40:48.70Pace6:10.17
Tempoed all the way to the car.
 
Leg 5:Distance0.500Time5:08.40Pace10:16.80
With Matthew.

Camouflage Crocs 1 Miles: 15.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.983.2512.870.5069.60
Camouflage Crocs 1 Miles: 69.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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