Breaking the Wall

Week starting Mar 30, 2014

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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: 130.89 Year: 1131.80
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: 674.37
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.601.500.000.3180.41
Green Crocs 7 Miles: 80.41
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day oif rest. Went to church. Missed a good portion of the Sacrament meeting due to William causing trouble at first, then had to take Matthew out. We had another missionary home coming. Was able to attend Sunday school - we talked about us being children of God and what that means. Then in the Elders' Quorum we studied President Uchtdorf's talk from the last General Conference. I like the statement "Doubt your doubts before you doubt your faith".

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-03-31 08:29:14
Workout Totals
Distance Time Pace
12.000 1:28:01.90 7:20.16
Total of 12. Benjamin was not feeling 100%, did only 6. Joseph and Jacob did 3, William 1, Jenny 4, Julia 3.
Leg 1
Distance Time Pace Comment
3 25:16.10. 8:25.37 With Benjamin, Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:16.10 8:25.37  
Leg 2
Distance Time Pace Comment
9 1:02:45.80. 6:58.42 Alone. Saw that sub-7:00 average was within reach and moved the legs a bit to make it.
Split# Distance Time Pace Comment
1 9.000 1:02:45.80 6:58.42  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.580.000.000.3111.89

Fast Running Friend Workout - 2014-04-01 08:21:45
Workout Totals
Distance Time Pace
11.894 1:33:07.70 7:49.79
Total of 12. Benjamin did 6, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1.5. We Joseph, Jacob, Benjamin, and I did a 200 time trial. William did a mile time trial. Benjamin and William got PRs. Details below.
Leg 1
Distance Time Pace Comment
1.311 11:36.10. 8:50.97 Warm-up.
Split# Distance Time Pace Comment
1 1.000 8:50.50 8:50.50 Warm-up.
2 0.062 0:17.80 4:47.10 100 meter stride.
3 0.062 0:46.50 12:30.00 Recovery jog.
4 0.062 0:16.20 4:21.29 100 meter stride.
5 0.125 1:25.10 11:20.80 Recovery jog.
Leg 2
Distance Time Pace Comment
0.074 0:27.60. 6:12.97 Benjamin's 200. I ran across the field to time him. PR by 0.4.
Split# Distance Time Pace Comment
1 0.074 0:27.60 6:12.97  
Leg 3
Distance Time Pace Comment
0.062 0:38.10. 10:14.52 Joseph's 200. 0.5 off PR. I think it was too cold for him today.
Split# Distance Time Pace Comment
1 0.062 0:38.10 10:14.52  
Leg 4
Distance Time Pace Comment
0.062 0:40.50. 10:53.23 Jacob's 200. No PR either - off PR by 0.6. Too cold, I think.
Split# Distance Time Pace Comment
1 0.062 0:40.50 10:53.23  
Leg 5
Distance Time Pace Comment
0.062 0:31.70. 8:31.29 My own time trial - try 1. Benjamin paced me, but ended up pulling away and hitting around 30 low.
Split# Distance Time Pace Comment
1 0.062 0:31.70 8:31.29  
Leg 6
Distance Time Pace Comment
0.625 6:24.20. 10:14.72 Recovery jog with Joseph and Benjamin.
Split# Distance Time Pace Comment
1 0.625 6:24.20 10:14.72  
Leg 7
Distance Time Pace Comment
0.061 0:31.50. 8:36.39 My own time trial - try 2 - a little better.
Split# Distance Time Pace Comment
1 0.061 0:31.50 8:36.39  
Leg 8
Distance Time Pace Comment
0.077 0:39.40. 8:31.69 Joseph - try 2 - he was not only cold, but also tired now. I ran with him.
Split# Distance Time Pace Comment
1 0.077 0:39.40 8:31.69  
Leg 9
Distance Time Pace Comment
0.5 2:33.60. 5:07.20 More jogging.
Split# Distance Time Pace Comment
1 0.500 2:33.60 5:07.20  
Leg 10
Distance Time Pace Comment
1 8:41.40. 8:41.40 Back home with Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 1.000 8:41.40 8:41.40  
Leg 11
Distance Time Pace Comment
2.04 16:00.10. 7:50.64 With Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:00.10 7:50.64  
Leg 12
Distance Time Pace Comment
0.52 4:30.90. 8:40.96 William's botched time trial. He opened with 1:58, and was going a little slower than 8:00 after that, very good pace, but then at 600 said he changed his mind and did not want to try to set a record. I think the wind was discouraging him. Without stopping the watch I convinced him to keep going, and he was still on pace, but then shortly after 800 (4:12 split in spite of the stop) he stopped again. I stopped the watch and told him he had to start all over again. He agreed.
Split# Distance Time Pace Comment
1 0.520 4:30.90 8:40.96  
Leg 13
Distance Time Pace Comment
1 8:23.70. 8:23.70 This time the record happened. William in spite of the fatigue from the earlier attempt and the wind ran without stopping and that was good enough for a 2 second PR. His splits were 2:00, 2:06, 2:06, 2:08, and the rest towards the 9.34 meter tax. I think he has an easy sub-8:00 in him on a warmer less windy day - especially if he really gets the idea that he cannot stop in the middle of a time trial.
Split# Distance Time Pace Comment
1 1.000 8:23.70 8:23.70  
Leg 14
Distance Time Pace Comment
4.5 31:28.90. 6:59.76 Alone.
Split# Distance Time Pace Comment
1 4.500 31:28.90 6:59.76  

Green Crocs 7 Miles: 11.89
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-04-02 08:39:55
Workout Totals
Distance Time Pace
12.000 1:26:19.80 7:11.65
Total of 12. Benjamin did 3 - sore legs from the 200 and also a little cold, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
3 25:21.30. 8:27.10 With Benjamin, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:21.30 8:27.10  
Leg 2
Distance Time Pace Comment
9 1:00:58.50. 6:46.50 Alone - went a little quicker.
Split# Distance Time Pace Comment
1 9.000 1:00:58.50 6:46.50  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.501.500.000.0012.00

Fast Running Friend Workout - 2014-04-03 08:47:54
Workout Totals
Distance Time Pace
12.000 1:34:47.50 7:53.96
 
Leg 1
Distance Time Pace Comment
4 34:24.10. 8:36.02 With Joseph.
Split# Distance Time Pace Comment
1 4.000 34:24.10 8:36.02  
Leg 2
Distance Time Pace Comment
3 26:28.30. 8:49.43 With Jacob, Benjamin, and Julia.
Split# Distance Time Pace Comment
1 3.000 26:28.30 8:49.43  
Leg 3
Distance Time Pace Comment
5 33:55.10. 6:47.02 Alone. Did a 1.5 mini-tempo.
Split# Distance Time Pace Comment
1 3.000 21:25.00 7:08.33 To the 2.5 mark, then 0.5 back to the 800 N bridge.
2 1.500 8:45.60 5:50.40 Mini-tempo from the 800 N bridge to the Center/Carterville bridge.
3 0.500 3:44.50 7:29.00 To the house.

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.520.000.000.0012.52

Fast Running Friend Workout - 2014-04-04 07:56:27
Workout Totals
Distance Time Pace
12.520 1:45:39.60 8:26.36
Total of 12.5. William did 1.5, Benjamin 6 (recovering from the cold and sore legs), Jenny 4, Julia 1.
Leg 1
Distance Time Pace Comment
3 26:23.90. 8:47.97 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 26:23.90 8:47.97  
Leg 2
Distance Time Pace Comment
6 49:10.80. 8:11.80 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 49:10.80 8:11.80  
Leg 3
Distance Time Pace Comment
1.02 8:50.70. 8:40.29  
Split# Distance Time Pace Comment
1 1.020 8:50.70 8:40.29 With William on the big boy course. New course record. Pushed Matthew in the stroller.
Leg 4
Distance Time Pace Comment
0.5 4:18.30. 8:36.60 William wanted to run some extra. Pushed Matthew in the stroller.
Split# Distance Time Pace Comment
1 0.500 4:18.30 8:36.60  
Leg 5
Distance Time Pace Comment
2 16:55.90. 8:27.95  
Split# Distance Time Pace Comment
1 2.000 16:55.90 8:27.95 First mile with Julia, the rest alone. Pushed Matthew in the stroller.

Green Crocs 7 Miles: 12.52
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2014-04-05 06:44:03
Workout Totals
Distance Time Pace
20.000 2:11:30.20 6:34.51
20 mile run alone to the South Fork magic spot and back. First 10 easy, last 10 tempo. Benjamin did 6, Jenny 4, Julia 2, Joseph 4, Jacob 2, William 1. Afterwards we listened to General Conference.
Leg 1
Distance Time Pace Comment
10 1:12:37.50. 7:15.75 Glycogen-dumping warm-up. A little quicker than usual.
Split# Distance Time Pace Comment
1 10.000 1:12:37.50 7:15.75  
Leg 2
Distance Time Pace Comment
10 58:52.70. 5:53.27 Gave it a good push, it was hard.
Split# Distance Time Pace Comment
1 10.000 58:52.70 5:53.27  

Green Crocs 7 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
78.601.500.000.3180.41
Green Crocs 7 Miles: 80.41
Night Sleep Time: 50.00Nap Time: 0.00Total Sleep Time: 50.00
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