Breaking the Wall

Week starting Apr 01, 2018

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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: 162.86 Year: 2872.42
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
68.820.5010.670.5080.49
Brown Crocs 1 Miles: 80.48
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. Watched General Conference.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.050.002.670.2511.97

Fast Running Friend Workout - 2018-04-02 08:34:44
Workout Totals: Distance11.964Time1:27:43.60Pace7:19.95
Took Stephen and Bonnie to the track today to do an 800 race. Thought this would get Stephen motivated, but it was windy and he was in a bad mood. So they both went through the first lap in 91, then both slowed down into a headwind to 49. Then Stephen freaked out and DNFed, and Bonnie kicked in 44 and got 3:04.4 - good time.

I did the rest of the runs with the kids, and also added a 2 mile tempo later in the evening on the ward 2 miler course in 11:43. It was quite windy.
Leg 1:Distance3.000Time23:08.60Pace7:42.87
With Jenny.
Leg 2:Distance1.050Time8:59.70Pace8:34.00
With Joseph, Jacob, William, Stephen and Bonnie to the track.
Leg 3:Distance0.496Time3:04.40Pace6:11.77
800 time trial for Bonnie, Stephen made it to 600 in 2:20 then DNFed.
Leg 4:Distance0.170Time1:04.90Pace6:21.76
Stephen's time trial - try 2 - DNF shortly before 300.
Leg 5:Distance0.124Time0:41.00Pace5:30.65
Stephen's 200.
Leg 6:Distance0.124Time0:31.80Pace4:16.45
Raced Joseph and Jacob in the 200.
Leg 7:Distance1.000Time8:03.80Pace8:03.80
Back to the house with the gang.
Leg 8:Distance3.000Time22:27.50Pace7:29.17
With Jenny, Joseph, and Jacob.
Leg 9:Distance2.000Time11:43.60Pace5:51.80
Tempo run on the ward 2 miler course.
Leg 10:Distance1.000Time7:58.30Pace7:58.30
With Matthew.

Brown Crocs 1 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.370.502.000.2513.12

Fast Running Friend Workout - 2018-04-03 13:37:01
Workout Totals: Distance13.112Time1:38:51.40Pace7:32.36
Kids did track time trials today and got some PRs. Stephen redeemed himself from his yesterday's fiasco and ran 3:03.0 in the 800 - new PR by 4 seconds. Splits 44,46,49,44. Then for some extra vengeance he ran 200 in 39.1 - new PR. William chased the Orem High team while they were doing a longer workout and was rewarded with a new PR in the 400 - 74.9 (16 high, 18, 19, 21). Matthew had some mood issues in the 800 but then later in the afternoon insisted on breaking a record. So I took him to the track and he ran 400 in 1:38.4 (22, 25, 26, 25). Joseph, Jacob, and I did a tempo run on the ward 2 miler course in 12:07 - I think we split it 6:17, 5:50. Then I ran 6 more with Jenny.
Leg 1:Distance0.496Time3:37.40Pace7:18.31
800 time trial with Matthew and the gang - but he was not in a good mood for it.
Leg 2:Distance0.248Time1:14.90Pace5:02.02
Williams 400 time trial.
Leg 3:Distance0.496Time3:03.00Pace6:08.95
Stephen's 800 time trial.
Leg 4:Distance0.124Time0:39.10Pace5:15.32
Stephen's 200 time trial.
Leg 5:Distance0.500Time4:12.40Pace8:24.80
Warm-up with Joseph and Jacob.
Leg 6:Distance2.000Time12:07.00Pace6:03.50
Tempo run with Joseph and Jacob.
Leg 7:Distance2.500Time21:19.70Pace8:31.88
Cool-down with Joseph and Jacob.
Leg 8:Distance0.500Time3:40.10Pace7:20.20
With Matthew. This was not a time trial, and it was on the road, but he ran almost as fast as he did in the 800 time trial on the track.
Leg 9:Distance0.248Time1:38.40Pace6:36.77
400 on the track with Matthew.
Leg 10:Distance6.000Time47:19.40Pace7:53.23
With Jenny.

Brown Crocs 1 Miles: 13.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-04-04 08:30:17
Workout Totals: Distance13.000Time1:42:38.00Pace7:53.69
Usual easy day. 4 for William, 3 for Stephen, otherwise usual distances. Total of 13 for me.
Leg 1:Distance3.000Time23:32.10Pace7:50.70
With Jenny.
Leg 2:Distance3.000Time24:29.80Pace8:09.93
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance3.000Time23:36.40Pace7:52.13
With Joseph and Jacob.
Leg 4:Distance1.000Time7:47.20Pace7:47.20
With Matthew and William.
Leg 5:Distance3.000Time23:12.50Pace7:44.17
With Jenny.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

Fast Running Friend Workout - 2018-04-05 08:19:02
Workout Totals: Distance13.000Time1:40:42.70Pace7:44.82
Usual runs today more or less. Total of 13 for me. Did a 2 mile tempo on the ward 2 miler course (out and back, hills) with Joseph and Jacob in 11:58(6:13,5:45). This was the first time they went under 12:00 on it.

William did the first uphill 0.5 with us in 3:05.
Leg 1:Distance3.000Time23:27.50Pace7:49.17
With Jenny.
Leg 2:Distance1.500Time12:16.30Pace8:10.87
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 3:Distance2.000Time11:58.30Pace5:59.15
Tempo run on hills with Joseph and Jacob.
Leg 4:Distance2.500Time21:00.80Pace8:24.32
Cool-down with Joseph and Jacob.
Leg 5:Distance1.000Time8:02.20Pace8:02.20
With William and Matthew.
Leg 6:Distance3.000Time23:57.60Pace7:59.20
With Jenny.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-04-06 12:31:38
Workout Totals: Distance13.000Time1:42:06.40Pace7:51.26
Total of 13. Usual runs with the kids. Stephen did 3 today, William 4.
Leg 1:Distance3.000Time23:39.10Pace7:53.03
With William, Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time23:24.20Pace7:48.07
With Joseph and Jacob.
Leg 3:Distance1.000Time7:40.60Pace7:40.60
With Matthew and William.
Leg 4:Distance6.000Time47:22.50Pace7:53.75
With Jenny.

Brown Crocs 1 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.004.000.0016.40

Fast Running Friend Workout - 2018-04-07 09:43:59
Workout Totals: Distance16.400Time2:02:10.50Pace7:26.98
Total of 16. Did 2x2 down the canyon, first in 11:32, second in 10:55. The first was with Joseph and Jacob. We went through the first mile in 5:43, then Joseph was struggling, so we slowed it down to 5:49. On the second one, the boys did 1 mile each. First Jacob pulled me through the first 0.5, then he started struggling, so I took over, and he pulled me again for 200 meters at the end of his mile - we ended up with 5:29. On the second mile, Joseph joined me, but he stayed behind me all the way until 200 meters to go - then he pulled even with me and that helped me go faster at the end. We ran it in 5:26. I was happy that I went under 11:00, got the fastest time of the year, and never had quarters slower than 83.

Jacob ended up with 9+ miles because we had to go back further in between the tempos to find his jacket, Joseph 8, Jenny 8, Julia 6, William and Stephen 5 - Stephen ran 5 for the first time in his life. Matthew 1, Mary 0.25.
Leg 1:Distance0.730Time6:09.90Pace8:26.71
Warm-up with Jenny, Joseph and Jacob.
Leg 2:Distance2.000Time11:32.20Pace5:46.10
Tempo down the canyon with Joseph and Jacob.
Leg 3:Distance2.650Time18:56.00Pace7:08.68
Recovery with Jacob - part with Joseph.
Leg 4:Distance2.000Time10:55.40Pace5:27.70
Tempo run down the canyon - Jacob helped me in the first mile (5:29), Joseph in the second (5:26).
Leg 5:Distance2.020Time17:26.60Pace8:38.12
Cool-down with Joseph and Jacob.
Leg 6:Distance5.000Time41:50.90Pace8:22.18
Back to the car with William and Stephen in the rain.
Leg 7:Distance1.000Time7:19.50Pace7:19.50
Alone.
Leg 8:Distance1.000Time8:00.00Pace8:00.00
With Matthew.

Brown Crocs 1 Miles: 16.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
68.820.5010.670.5080.49
Brown Crocs 1 Miles: 80.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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