Breaking the Wall

Week starting Apr 27, 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: 166.57 Year: 2238.03
Saucony Type A Lifetime Miles: 606.85
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 111.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.361.509.250.9984.10
Green Crocs 7 Miles: 72.07
Night Sleep Time: 45.00Nap Time: 0.00Total Sleep Time: 45.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.030.000.000.0012.03

Fast Running Friend Workout - 2014-04-28 07:56:09
Workout Totals
DistanceTimePace
12.0341:33:26.307:45.87
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Jacob and Joseph 3, William 1.
Leg 1
DistanceTimePaceComment
3.03425:55.70.8:32.76With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.03425:55.708:32.76
Leg 2
DistanceTimePaceComment
646:39.30.7:46.55With Benjamin.
Split#DistanceTimePaceComment
16.00046:39.307:46.55
Leg 3
DistanceTimePaceComment
320:51.30.6:57.10Alone.
Split#DistanceTimePaceComment
13.00020:51.306:57.10

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.9912.74

Fast Running Friend Workout - 2014-04-29 08:13:13
Workout Totals
Distance Time Pace
12.742 1:45:28.30 8:16.65
Did a track workout with Benjamin. Well, part of it. He did 2x(4x400) with 200 recovery jog in between intervals, and 800 jog between sets. I did every other interval with him. Joseph and Jacob ran 2, Julia 3, Jenny 4, William 1.
Leg 1
Distance Time Pace Comment
2.04 16:59.20. 8:19.61 With Joseph, Jacob, and Benjamin.
Split# Distance Time Pace Comment
1 2.040 16:59.20 8:19.61  
Leg 2
Distance Time Pace Comment
1.1 8:55.60. 8:06.91 Warm-up with Benjamin to the track.
Split# Distance Time Pace Comment
1 1.100 8:55.60 8:06.91  
Leg 3
Distance Time Pace Comment
2.802 25:34.90. 9:07.79 Workout. Benjamin averaged 69.65 in the first set, and 67.65 in the second, so 68.65 for the workout. I was happy with my splits of 69.8, 69.2, 66.7 and 69.4
Split# Distance Time Pace Comment
1 0.248 1:09.80 4:41.45 Interval with Benjamin.
2 0.125 1:26.40 11:31.20 Recovery with Benjamin.
3 0.140 1:10.00 8:20.00 Benjamin's interval - I jogged diagonals.
4 0.125 1:33.90 12:31.20 Recovery with Benjamin. From here on the pattern follows.
5 0.248 1:09.20 4:39.03  
6 0.125 1:42.10 13:36.80  
7 0.140 1:09.60 8:17.14  
8 0.500 5:54.20 11:48.40 Recovery between sets.
9 0.248 1:06.70 4:28.95 Benjamin learned how to relax on this set, and was able to run faster in spite of the fatigue.
10 0.125 1:55.20 15:21.60  
11 0.140 1:08.30 8:07.86  
12 0.125 1:53.00 15:04.00  
13 0.248 1:09.40 4:39.84  
14 0.125 2:00.90 16:07.20  
15 0.140 1:06.20 7:52.86  
Leg 4
Distance Time Pace Comment
1.8 16:32.20. 9:11.22 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 1.800 16:32.20 9:11.22  
Leg 5
Distance Time Pace Comment
1 9:29.20. 9:29.20 With William and Benjamin.
Split# Distance Time Pace Comment
1 1.000 9:29.20 9:29.20  
Leg 6
Distance Time Pace Comment
4 27:57.20. 6:59.30 Alone. Went a little quicker, tried to keep the average under 7:00.
Split# Distance Time Pace Comment
1 4.000 27:57.20 6:59.30  

Green Crocs 7 Miles: 12.74
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2014-04-30 07:11:07
Workout Totals
Distance Time Pace
13.000 1:43:06.50 7:55.88
 
Leg 1
Distance Time Pace Comment
9 1:09:55.10. 7:46.12  
Split# Distance Time Pace Comment
1 9.000 1:09:55.10 7:46.12  
Leg 2
Distance Time Pace Comment
3 24:18.80. 8:06.27  
Split# Distance Time Pace Comment
1 3.000 24:18.80 8:06.27  
Leg 3
Distance Time Pace Comment
1 8:52.60. 8:52.60  
Split# Distance Time Pace Comment
1 1.000 8:52.60 8:52.60  

Green Crocs 7 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.003.000.0012.04

Fast Running Friend Workout - 2014-05-01 07:10:01
Workout Totals
Distance Time Pace
12.040 1:30:01.80 7:28.65
Total of 12. Benjamin did 7, Joseph and Jacob 2, William 1, Julia 3, Jenny 4. I did a 3 tempo run on my nasty hilly out and back course.
Leg 1
Distance Time Pace Comment
7 55:32.90. 7:56.13 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:32.90 7:56.13  
Leg 2
Distance Time Pace Comment
2.04 16:48.00. 8:14.12 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:48.00 8:14.12  
Leg 3
Distance Time Pace Comment
3 17:40.90. 5:53.63 Tempo run.
Split# Distance Time Pace Comment
1 3.000 17:40.90 5:53.63  

Green Crocs 7 Miles: 12.04
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 - 2014-05-02 07:19:14
Workout Totals
Distance Time Pace
12.000 1:35:06.90 7:55.57
Total of 12. Benjamin did 9, Jenny 4, Julia 3, Joseph 3, Jacob 3, William 1.
Leg 1
Distance Time Pace Comment
9 1:09:51.00. 7:45.67 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:51.00 7:45.67  
Leg 2
Distance Time Pace Comment
3 25:15.90. 8:25.30 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:15.90 8:25.30  

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
14.541.506.250.0022.29

Fast Running Friend Workout - 2014-05-03 08:42:01
Workout Totals
Distance Time Pace
22.290 2:47:03.40 7:29.68
Total of 22.3. This was not planned, just happened to work out this way with the kids runs. Did 6.25 tempo with Benjamin down the canyon in 34:50. He was having issues with the side ache - the plus of that is that I was able to keep up, the minus is that it does not look good for Utah Valley. Benjamin did 14, Jenny 4, Julia 3.5, Joseph and Jacob 2, William 1.
Leg 1
Distance Time Pace Comment
3.3 26:18.20. 7:58.24 Warm-up with Benjamin from the Canyon Glen Park to Vivian Park.
Split# Distance Time Pace Comment
1 3.300 26:18.20 7:58.24  
Leg 2
Distance Time Pace Comment
6.25 34:50.30. 5:34.45 Tempo run down the canyon. We had to stop a couple of times to work out Benjamin's side stitch. I used to think the problem was fuel related, but this time it was definitely not fuel. Probably that he just does not know how to breathe. 5:30 was close to an all out mile two years ago, so when his legs move that fast his breathing muscles are moving very hard even though they do not have to. We'll see if maybe a different breathing technique could fix this.
Split# Distance Time Pace Comment
1 6.250 34:50.30 5:34.45  
Leg 3
Distance Time Pace Comment
4.5 37:43.70. 8:23.04 Cool-down with Benjamin.
Split# Distance Time Pace Comment
1 4.500 37:43.70 8:23.04  
Leg 4
Distance Time Pace Comment
2.04 16:31.10. 8:05.83 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 16:31.10 8:05.83  
Leg 5
Distance Time Pace Comment
5.2 41:53.80. 8:03.42 Back to the car. 3.5 with Julia, then 1.5 tempo up the canyon, and a little jog to the car after that.
Split# Distance Time Pace Comment
1 3.500 30:44.00 8:46.86  
2 1.500 9:18.70 6:12.47 This was tough. It got warm, I was running uphill, and I had already put in a lot of distance. Could not move.
3 0.200 1:51.10 9:15.50  
Leg 6
Distance Time Pace Comment
1 9:46.30. 9:46.30 With William.
Split# Distance Time Pace Comment
1 1.000 9:46.30 9:46.30  

Green Crocs 7 Miles: 22.29
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
72.361.509.250.9984.10
Green Crocs 7 Miles: 72.07
Night Sleep Time: 45.00Nap Time: 0.00Total Sleep Time: 45.00
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