Breaking the Wall

Week starting May 19, 2019

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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 eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. 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: 118.81 Year: 3380.28
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.680.002.685.2577.61
Navy Crocs 2 Miles: 77.60
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. Went to church.

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 - 2019-05-20 08:49:08
Workout Totals: Distance12.000Time1:34:49.90Pace7:54.16
12 total, usual distances for everybody except for Julia. I think she was able to walk-run a mile in 13 minutes.
Leg 1:Distance6.000Time47:49.20Pace7:58.20
I think this was with Jacob, William (part), and Jenny.
Leg 2:Distance2.000Time15:55.00Pace7:57.50
With Matthew.
Leg 3:Distance4.000Time31:05.70Pace7:46.43
I think this was with Stephen and Joseph.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.180.001.430.5014.11

Fast Running Friend Workout - 2019-05-21 09:11:44
Workout Totals: Distance14.108Time1:47:58.80Pace7:39.23
Ran with Sarah, then did a pickup uphill for 0.5 in 2:54, then we went to the track and did a race between Jacob, William, and Joseph. Jacob and Joseph ran the mile, while William ran 1500 - all starting at the same time. I paced William. The race highlighted our lack of preparation for the mile/1500 - William did the first two laps OK - 84, 86, and then all he could do was 93 for the third, and he ended up with 5:30.9. Joseph and Jacob opened in 74, but it proved too much for them. They were OK in the next lap - around 80, and then they fell apart finishing in 5:21 (Joseph), and 5:25 (Jacob).

Afterwards for a test Joseph, Jacob, and I did an 800 with the target of 75/80. Joseph lead us through the first 200 in 35, but then he was out of juice and could not hold the pace. Jacob struggled as well, but not as much. So I got 2:35, Jacob 2:41, and Joseph 2:47.

I think with William it is mostly mental, but with Joseph and Jacob, we need to do something different in training. We are going to try doing 4+2 instead of all 6 at once, and some more specific mile race pace workouts.
 
Leg 1:Distance4.100Time30:48.00Pace7:30.73
Part with Sarah, part alone.
Split 1:Distance3.550Time27:30.00Pace7:44.79
Cumilative:Distance3.550Time27:30.00Pace7:44.79
Split 2:Distance0.500Time2:54.00Pace5:48.00
Cumilative:Distance4.050Time30:24.00Pace7:30.37
Pickup up the canyon for 0.5.
Split 3:Distance0.050Time0:24.00Pace8:00.00
Cumilative:Distance4.100Time30:48.00Pace7:30.73
 
Leg 2:Distance1.100Time9:19.10Pace8:28.27
Warm-up with Joseph, William, and Jacob.
Leg 3:Distance0.932Time5:30.90Pace5:55.04
Paced William in the 1500.
Leg 4:Distance0.496Time2:35.10Pace5:12.70
800 with Joseph and Jacob (they both fell back), to try to get an idea of why they are struggling at mile race pace speeds.
Leg 5:Distance1.480Time12:26.20Pace8:24.19
Cool-down with Joseph and Jacob.
Leg 6:Distance2.000Time15:49.50Pace7:54.75
With Matthew.
Leg 7:Distance4.000Time31:30.00Pace7:52.50
With Stephen.

Navy Crocs 2 Miles: 14.11
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 - 2019-05-22 09:21:30
Workout Totals: Distance12.000Time1:34:31.10Pace7:52.59
Total of 12, easy runs. Jenny was on reduced mileage, was not feeling well, Julia recovering from wisdom teeth removal, ran 1.5 I think. Otherwise usual distances.
Leg 1:Distance2.000Time16:29.20Pace8:14.60
With Jenny and Jacob.
Leg 2:Distance2.000Time15:25.40Pace7:42.70
With Jacob.
Leg 3:Distance4.000Time30:44.50Pace7:41.12
With Joseph and Stephen.
Leg 4:Distance2.000Time15:51.90Pace7:55.95
With Matthew.
Leg 5:Distance2.000Time16:00.10Pace8:00.05
With Jenny.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.960.000.002.0011.96

Fast Running Friend Workout - 2019-05-23 09:08:18
Workout Totals: Distance11.955Time1:31:31.20Pace7:39.32
Total of around 12, did 8x0.25 down the canyon with Joseph and Jacob targeting 72 and increasing the recovery when we stopped hitting the target. First time we took a long recovery after 4 when Joseph fell back. Then we did it again after 2 more.
Leg 1:Distance0.980Time7:48.00Pace7:57.55
Warm-up with Joseph, Jacob, William, and Stephen.
Leg 2:Distance4.375Time33:56.80Pace7:45.55
8x0.25 with Joseph and Jacob.
Split 1:Distance0.250Time1:12.60Pace4:50.40
Cumilative:Distance0.250Time1:12.60Pace4:50.40
Split 2:Distance0.125Time1:22.50Pace11:00.00
Cumilative:Distance0.375Time2:35.10Pace6:53.60
Split 3:Distance0.250Time1:13.20Pace4:52.80
Cumilative:Distance0.625Time3:48.30Pace6:05.28
Split 4:Distance0.125Time1:31.00Pace12:08.00
Cumilative:Distance0.750Time5:19.30Pace7:05.73
Split 5:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance1.000Time6:32.10Pace6:32.10
Split 6:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance1.125Time8:09.80Pace7:15.38
Split 7:Distance0.250Time1:11.40Pace4:45.60
Cumilative:Distance1.375Time9:21.20Pace6:48.15
Split 8:Distance1.250Time11:32.70Pace9:14.16
Cumilative:Distance2.625Time20:53.90Pace7:57.68
Split 9:Distance0.250Time1:12.80Pace4:51.20
Cumilative:Distance2.875Time22:06.70Pace7:41.46
Split 10:Distance0.125Time1:29.40Pace11:55.20
Cumilative:Distance3.000Time23:36.10Pace7:52.03
Split 11:Distance0.250Time1:13.70Pace4:54.80
Cumilative:Distance3.250Time24:49.80Pace7:38.40
Split 12:Distance0.500Time5:05.70Pace10:11.40
Cumilative:Distance3.750Time29:55.50Pace7:58.80
Split 13:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance4.000Time31:09.10Pace7:47.28
Split 14:Distance0.125Time1:37.80Pace13:02.40
Cumilative:Distance4.125Time32:46.90Pace7:56.82
Split 15:Distance0.250Time1:09.90Pace4:39.60
Cumilative:Distance4.375Time33:56.80Pace7:45.55
 
Leg 3:Distance0.600Time5:18.90Pace8:51.50
Cool-down with Joseph and Jacob.
Leg 4:Distance2.000Time15:35.10Pace7:47.55
With Matthew.
Leg 5:Distance4.000Time28:52.40Pace7:13.10
Alone.

Navy Crocs 2 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
11.150.001.250.0012.40

Fast Running Friend Workout - 2019-05-24 09:37:32
Workout Totals: Distance12.400Time1:37:45.10Pace7:52.99
Did a points workout with William and Stephen today. The idea is that you take your goal mile pace and try to run the mile at it. If you make it, you score 10 points and you are done. If you do not, you get partial credit - 1 point for being on pace at 0.25, 3 points at 0.5, 6 points at 0.75. Penalty of 1 point per second. You do not have to finish the mile to get the points, and for each interval you get the best points - e.g. you were on pace at 0.5, but then totally fell apart by 0.75 - so then your points are counted by 0.5 split, but if you were off pace at 0.5, but then sped up and caught up, then your points count from the further split. You keep doing the intervals until you have 10 points total.

William's target pace was 5:36 (84s). He missed it by 2 seconds, and then made up with 4x0.25. Stephen had the same target pace, except all of his intervals were cut in half. He ran 2:07 for the first 0.375 (I gave him a bonus second as a compensation for my mis-pacing), and then did 0.25 and 0.125.
Leg 1:Distance0.730Time5:24.10Pace7:23.97
With Jacob, William, and Stephen - I think.
Leg 2:Distance1.500Time11:35.30Pace7:43.53
With Sarah, Jacob, William, and Stephen.
Leg 3:Distance0.750Time6:44.40Pace8:59.20
With William and Stephen to the magic mark.
Leg 4:Distance1.000Time5:38.80Pace5:38.80
With William - Stephen ran the first 0.375.
Leg 5:Distance1.000Time9:34.60Pace9:34.60
Recovery jog.
Leg 6:Distance0.250Time1:23.90Pace5:35.60
With William and Stephen.
Leg 7:Distance0.250Time2:27.20Pace9:48.80
Recovery jog.
Leg 8:Distance0.250Time1:21.40Pace5:25.60
With William - Stephen ran the first 0.125.
Leg 9:Distance1.670Time14:54.60Pace8:55.69
Back to the car with William and Stephen.
Leg 10:Distance5.000Time38:40.80Pace7:44.16
With Jenny.

Navy Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.390.000.002.7515.14

Fast Running Friend Workout - 2019-05-25 07:57:51
Workout Totals: Distance15.140Time1:59:58.30Pace7:55.45
Did a points workout with Joseph and Jacob in the AM with the target of running 1 mile down the canyon in 5:00. In the first interval, Jeff made it to the mile in 4:58, Jacob and I made it on pace to 0.5, then both of us fell off and had 3:50 at 0.75. At that point I stopped, while Jacob kept going and finished the mile in 5:10. Joseph stopped shortly after 0.5.

Then Jacob and I made up the points with 0.25 intervals and two 0.5. Joseph did only 0.25. I did a a couple of extra intervals with Joseph.

Ran 6 with Bella and Leigha in the stroller in the evening with Stephen joining me on foot for 4 miles, Matthew for just 1 (he was not feeling well), and Mary 0.5.

Jenny ran 8 miles. Julia did 3, I think, still recovering from the wisdsom teeth removal.
Leg 1:Distance1.250Time10:40.60Pace8:32.48
Warm-up with Joseph, Jacob, and Jeff McClellan.
Leg 2:Distance7.650Time59:59.50Pace7:50.52
Points workout.
Split 1:Distance0.750Time3:50.40Pace5:07.20
Cumilative:Distance0.750Time3:50.40Pace5:07.20
Split 2:Distance1.400Time12:53.90Pace9:12.79
Cumilative:Distance2.150Time16:44.30Pace7:47.12
Split 3:Distance0.500Time2:31.60Pace5:03.20
Cumilative:Distance2.650Time19:15.90Pace7:16.19
Split 4:Distance1.000Time9:28.20Pace9:28.20
Cumilative:Distance3.650Time28:44.10Pace7:52.36
Split 5:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance3.900Time29:59.00Pace7:41.28
Split 6:Distance0.750Time6:59.30Pace9:19.07
Cumilative:Distance4.650Time36:58.30Pace7:57.05
Split 7:Distance0.500Time2:29.50Pace4:59.00
Cumilative:Distance5.150Time39:27.80Pace7:39.77
Split 8:Distance0.750Time7:31.00Pace10:01.33
Cumilative:Distance5.900Time46:58.80Pace7:57.76
Split 9:Distance0.250Time1:13.60Pace4:54.40
Cumilative:Distance6.150Time48:12.40Pace7:50.31
Split 10:Distance0.500Time4:46.20Pace9:32.40
Cumilative:Distance6.650Time52:58.60Pace7:57.98
Split 11:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance6.900Time54:12.50Pace7:51.38
Split 12:Distance0.500Time4:33.70Pace9:07.40
Cumilative:Distance7.400Time58:46.20Pace7:56.51
Split 13:Distance0.250Time1:13.30Pace4:53.20
Cumilative:Distance7.650Time59:59.50Pace7:50.52
 
Leg 3:Distance0.240Time2:09.50Pace8:59.58
Brief cool-down with Joseph.
Leg 4:Distance1.000Time8:31.00Pace8:31.00
With Matthew + Bella and Leigha in the stroller.
Leg 5:Distance0.500Time4:36.90Pace9:13.80
With Mary + Bella and Leigha in the stroller.
Leg 6:Distance4.000Time30:18.40Pace7:34.60
With Stephen + Bella and Leigha in the stroller.
Leg 7:Distance0.500Time3:42.40Pace7:24.80
Just myself + Bella and Leigha in the stroller.

Navy Crocs 2 Miles: 15.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.680.002.685.2577.61
Navy Crocs 2 Miles: 77.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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