Breaking the Wall

Week starting May 03, 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: 279.96 Year: 1618.83
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: 1119.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.960.003.000.2078.16
White Crocs 1 Miles: 78.16
Night Sleep Time: 49.00Nap Time: 2.00Total Sleep Time: 51.00
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 - 2015-05-04 06:49:56
Workout Totals: Distance12.040Time1:30:06.70Pace7:29.06
Total of 12. Kids ran their usual distances. Benjamin had his first day at a real job. He is working an internship as a software developer with me at RedX.
Leg 1:Distance2.040Time14:41.80Pace7:12.25
Alone.
Leg 2:Distance4.000Time31:21.20Pace7:50.30
With Benjamin, Joseph, and Jacob.
Leg 3:Distance6.000Time44:03.70Pace7:20.62
With Benjamin.

White Crocs 1 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-05 07:06:21
Workout Totals: Distance12.040Time1:31:20.50Pace7:35.19
Total of 12. Joseph and Jacob were on the move today - Joseph got 27:59 on our 4 mile course, Jacob 28:24. Benjamin did 10, other kids their usual distances.
Leg 1:Distance6.000Time47:43.20Pace7:57.20
With Benjamin.
Leg 2:Distance4.000Time28:24.80Pace7:06.20
With Jacob. Benjamin and Joseph start with us, but I sent them ahead after the first 1.5 because Joseph was itching to go.
Leg 3:Distance2.040Time15:12.50Pace7:27.30
Alone.

White Crocs 1 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
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-05-06 06:54:53
Workout Totals: Distance12.040Time1:33:42.90Pace7:47.02
Total of 12. Kids ran their usual distances.
Leg 1:Distance2.040Time14:43.20Pace7:12.94
Alone.
Leg 2:Distance6.000Time47:05.00Pace7:50.83
With Benjamin.
Leg 3:Distance4.000Time31:54.70Pace7:58.68
With Benjamin, Joseph, and Jacob.

White Crocs 1 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
12.040.003.000.0015.04

Fast Running Friend Workout - 2015-05-07 06:56:42
Workout Totals: Distance15.040Time1:55:05.40Pace7:39.14
 
Leg 1:Distance5.400Time43:53.30Pace8:07.65
Warm-up with Benjamin.
Leg 2:Distance3.000Time16:31.60Pace5:30.53
Tempo run down the canyon. Benjamin's assignment was 5:30 - 5:20 - 5:10. Mine was to hang on for the first 2, then finish respectably. Benjamin did 5:27 - 5:21 - 5:00 (15:48). I got 5:27 - 5:22 - 5:42. The pace was not even, there was a 78 second quarter in the middle of the second mile, that wore me out.
Leg 3:Distance1.640Time14:14.60Pace8:41.10
Cool-down.
Leg 4:Distance4.000Time31:02.60Pace7:45.65
With Joseph and Jacob.
Leg 5:Distance1.000Time9:23.30Pace9:23.30
With Sarah.

White Crocs 1 Miles: 15.04
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.000.2012.00

Fast Running Friend Workout - 2015-05-08 07:08:48
Workout Totals: Distance12.000Time1:37:39.70Pace8:08.31
Total of 12. Kids ran their usual distances. Details below.
Leg 1:Distance2.000Time17:49.90Pace8:54.95
With William.
Leg 2:Distance4.000Time31:56.00Pace7:59.00
With Joseph, Jacob, and Benjamin.
Leg 3:Distance6.000Time47:53.80Pace7:58.97
With Benjamin. We did a couple of sprints to measure his leg turnover. It was quite remarkable. He took only 51 steps to cover 100 meters in 15.3 - that is 200 steps per minute. Now we just need to figure out how to make that turnover sustainable for the full mile. Then we tried to get another measurement over 200 but we misidentified the mark and ended up running some extra distance.
Split 1:Distance3.700Time29:07.20Pace7:52.22
Cumilative:Distance3.700Time29:07.20Pace7:52.22
Split 2:Distance0.062Time0:15.30Pace4:06.77
Cumilative:Distance3.762Time29:22.50Pace7:48.50
Stayed with Benjamin.
Split 3:Distance0.458Time4:16.00Pace9:18.95
Cumilative:Distance4.220Time33:38.50Pace7:58.32
Split 4:Distance0.140Time0:39.90Pace4:45.00
Cumilative:Distance4.360Time34:18.40Pace7:52.11
Tried to count my steps and that threw me off - could not keep up with Benjamin. He hit this stretch in around 34.
Split 5:Distance1.640Time13:35.40Pace8:17.20
Cumilative:Distance6.000Time47:53.80Pace7:58.97
 

White Crocs 1 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
15.000.000.000.0015.00

Fast Running Friend Workout - 2015-05-09 10:38:07
Workout Totals: Distance15.000Time1:53:12.70Pace7:32.85
Cut the distance short today due to the OpenWest Capture The Flag hacking competition. It was a lot of fun - first time for me not counting one time we joined the BYU students/alumni and helped them with a couple of problems. Benjamin and I placed high enough to get a small prize - Zareason keyboard. The competition was won by a hacker with a long beard.

I think we can do better next year with a little bit of specific preparation. E.g. we did not solve the password cracking problem due to the lack of operational experience with John The Ripper or HashCat. It took us too long to recognize a PNG file that was missing the first 4 bytes. We wasted a lot of time sending the cookie in the wrong format in an HTTP security circumvention problem. In another problem we failed to recognize a based-13 encoded integer. And we knew nothing about tor or wireless security tools.

However, we did quite well with the Linux binary executable problems that required disassembling and tracing the code.

On the running front, Benjamin and I ran 15 miles, Joseph and Jacob did 5 - Joseph took off with Benjamin after the first 1.5 and ran a course PR of 36:28. Jacob stayed with me and coasted in 38:14. Other kids ran their usual distances.
Leg 1:Distance5.000Time38:14.40Pace7:38.88
With Jacob. Benjamin and Joseph ran ahead after the first 1.5.
Leg 2:Distance10.000Time1:14:58.30Pace7:29.83
With Benjamin. We were thoroughly wet at the finish.

White Crocs 1 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.960.003.000.2078.16
White Crocs 1 Miles: 78.16
Night Sleep Time: 49.00Nap Time: 2.00Total Sleep Time: 51.00
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