Breaking the Wall

Week starting Apr 26, 2015

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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: 61.20 Year: 2764.50
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 594.85
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.340.006.062.0083.40
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-04-27 08:23:54
Workout Totals: Distance12.040Time1:33:24.50Pace7:45.49
12 miles total. Kids ran their usual distances. Benjamin moved up to 10 miles a day.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph, Jacob, and Benjamin.
Leg 2:Distance6.000Time46:47.50Pace7:47.92
With Benjamin.
Leg 3:Distance2.040Time15:08.70Pace7:25.44
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.002.0014.02

Fast Running Friend Workout - 2015-04-28 07:53:24
Workout Totals: Distance14.020Time1:47:17.10Pace7:39.14
Usual distanced for the kids. Total of 14 for me. Benjamin and I did a workout. He did 2x2, one up one down, I did the first mile of each with him. My first interval (uphill) was 5:35.5, my second was 5:02.5. Benjamin did the uphill 2 in 11:10 (target 11:12), down in 9:55 (target 10:08). I think this was a good workout for both of us.
Leg 1:Distance2.280Time18:04.70Pace7:55.75
Warm-up with Benjamin.
Leg 2:Distance5.460Time39:00.00Pace7:08.57
Workout
Split 1:Distance1.000Time5:35.50Pace5:35.50
Cumilative:Distance1.000Time5:35.50Pace5:35.50
Uphill
Split 2:Distance2.460Time21:09.10Pace8:35.89
Cumilative:Distance3.460Time26:44.60Pace7:43.76
Recovery
Split 3:Distance1.000Time5:02.50Pace5:02.50
Cumilative:Distance4.460Time31:47.10Pace7:07.60
Downhill
Split 4:Distance1.000Time7:12.90Pace7:12.90
Cumilative:Distance5.460Time39:00.00Pace7:08.57
Jog to meet Benjamin
Leg 3:Distance2.280Time19:10.40Pace8:24.56
Cool-down to the house.
Leg 4:Distance4.000Time31:02.00Pace7:45.50
With Joseph and Jacob.

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 - 2015-04-29 07:16:06
Workout Totals: Distance13.000Time1:42:59.30Pace7:55.33
Total of 13. Kids ran their usual distances.
Leg 1:Distance6.000Time47:14.30Pace7:52.38
With Benjamin
Leg 2:Distance4.000Time31:22.60Pace7:50.65
With Benjamin, Joseph, and Jacob.
Leg 3:Distance3.000Time24:22.40Pace8:07.47
With Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.750.000.060.0014.81

Fast Running Friend Workout - 2015-04-30 08:16:20
Workout Totals: Distance14.812Time1:53:31.20Pace7:39.84
William attempted an 800 meter time trial, but stopped shortly after 600. Benjamin and I did a tempo run - 3 miles down the canyon in 16:24.9. Otherwise a usual day.
Leg 1:Distance0.300Time2:58.50Pace9:55.00
Warm-up.
Leg 2:Distance0.400Time2:49.40Pace7:03.50
William's botched 800 meter time trial - he made it to 600 meters in 2:37, ran a bit more and then just stopped claiming he could not breath. I am suspecting the problem was that when he gets a lot of air flow it bothers him more than our other children - he appears to have a hyper-sensitive nervous system. So some special training will be needed to reach a higher level in 800 meters - we will work on it.
Leg 3:Distance0.450Time3:59.70Pace8:52.67
Jogging around the track with William, Joseph and Jacob.
Leg 4:Distance0.062Time0:21.40Pace5:45.16
William's 100 meters.
Leg 5:Distance3.000Time23:49.80Pace7:56.60
With Joseph and Jacob.
Leg 6:Distance5.300Time43:04.40Pace8:07.62
Warm-up with Benjamin.
Leg 7:Distance3.000Time16:24.90Pace5:28.30
3 mile tempo down the canyon - Benjamin paced me - splits 5:34, 5:26, 5:24. Some headwind.
Leg 8:Distance2.300Time20:03.10Pace8:43.09
Cool-down with Benjamin.

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

Fast Running Friend Workout - 2015-05-01 09:25:13
Workout Totals: Distance12.000Time1:27:01.80Pace7:15.15
Total of 12. Started with 4 with Benjamin, Joseph, and Jacob. Then had to take a break to deal with a work emergency, so Benjamin ran 6 more alone. Once the fire was over, ran 8 more alone.
Leg 1:Distance4.000Time31:12.80Pace7:48.20
With Joseph, Jacob, and Benjamin.
Leg 2:Distance8.000Time55:49.00Pace6:58.62
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.006.000.0017.53

Fast Running Friend Workout - 2015-05-02 08:39:19
Workout Totals: Distance17.530Time2:12:15.00Pace7:32.65
Total of 17. William ran a 400 PR - 1:37.8 and was quite excited about it. Benjamin and I did a tempo interval workout - 2 up the canyon, long recovery, then 4 down the canyon. Joseph and Jacob did 5 miles. Details below.
Leg 1:Distance0.250Time2:20.00Pace9:20.00
Warm-up with William, Joseph, Jacob, and Benjamin.
Leg 2:Distance0.240Time1:37.80Pace6:47.50
William's 400 time trial. New PR. Splits were 25,25,25, and 27.
Leg 3:Distance0.500Time4:40.00Pace9:20.00
More distance with the gang.
Leg 4:Distance2.300Time21:00.70Pace9:08.13
Warm-up with Benjamin.
Leg 5:Distance2.000Time12:15.90Pace6:07.95
First interval - up the canyon. Splits 6:02,6:13. Benjamin got 11:39 with even splits.
Leg 6:Distance1.600Time12:52.90Pace8:03.06
Recovery jog.
Leg 7:Distance4.000Time22:42.60Pace5:40.65
Leg 8:Distance1.640Time15:39.10Pace9:32.62
Cool-down with Benjamin.
Leg 9:Distance5.000Time39:06.00Pace7:49.20
With Joseph and Jacob. Benjamin ran the first 0.75 with us then turned around.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.340.006.062.0083.40
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
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