Breaking the Wall

Week starting May 21, 2017

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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: 0.00 Year: 2339.68
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: 268.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.053.2510.694.1968.18
Camouflage Crocs 2 Miles: 78.37
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. Benjamin spoke in church for the last time before leaving for his mission. Then in the evening he was set apart as a full-time missionary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.840.000.160.002.00

Fast Running Friend Workout - 2017-05-22 08:16:10
Workout Totals: Distance10.192Time1:22:50.70Pace8:07.71
Last run together with Benjamin for 2 years. After a priesthood blessing and some treatment he was able to run 10 miles in spite of the the ankle sprain - the fallout of his finish chute mishap in Ogden. Then we dropped him off in the afternoon at the Salt Lake Airport on his way to the Madrid MTC.

Usual distances for everybody.
Leg 1:Distance2.080Time18:10.70Pace8:44.38
With Benjamin, Matthew (part), Jacob (part), and Stephen.
Split 1:Distance0.520Time4:32.70Pace8:44.42
Cumilative:Distance0.520Time4:32.70Pace8:44.42
With Benjamin, Matthew, Stephen, and Jacob.
Split 2:Distance1.560Time13:38.00Pace8:44.36
Cumilative:Distance2.080Time18:10.70Pace8:44.38
With Benjamin and Stephen.
 
Leg 2:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin, and Jacob (part).
Split 1:Distance4.680Time37:08.30Pace7:56.13
Cumilative:Distance4.680Time37:08.30Pace7:56.13
With Benjamin and Jacob.
Split 2:Distance3.272Time26:10.60Pace8:00.01
Cumilative:Distance7.952Time1:03:18.90Pace7:57.73
With Benjamin.
 
Leg 3:Distance0.160Time1:21.10Pace8:26.87
Some extra distance.
Fast Running Friend Workout - 2017-05-22 21:17:47
Workout Totals: Distance2.000Time23:38.00Pace11:49.00
 
Leg 1:Distance2.000Time23:38.00Pace11:49.00
With Joseph late at night, pickup on the hill at the end.
Split 1:Distance1.845Time22:39.80Pace12:17.02
Cumilative:Distance1.845Time22:39.80Pace12:17.02
Split 2:Distance0.155Time0:58.20Pace6:15.48
Cumilative:Distance2.000Time23:38.00Pace11:49.00
 

Camouflage Crocs 2 Miles: 12.19
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.640.004.531.9411.11

Fast Running Friend Workout - 2017-05-23 07:54:36
Workout Totals: Distance11.110Time1:15:17.80Pace6:46.64
The trail was closed for the most part due to flooding, so I did a random fartlek of sorts with quarters uphill into the wind, and tempo segments the other way. Then I rested a bit more and ran a 3.03 tempo to the house starting down the canyon and ending uphill at home. Kids ran their usual distances.
Leg 1:Distance10.070Time1:06:33.70Pace6:36.59
Fartlek.
Split 1:Distance1.640Time11:49.20Pace7:12.44
Cumilative:Distance1.640Time11:49.20Pace7:12.44
Split 2:Distance0.250Time1:28.90Pace5:55.60
Cumilative:Distance1.890Time13:18.10Pace7:02.28
Split 3:Distance0.062Time0:30.50Pace8:11.94
Cumilative:Distance1.952Time13:48.60Pace7:04.49
Split 4:Distance0.250Time1:32.10Pace6:08.40
Cumilative:Distance2.202Time15:20.70Pace6:58.12
Split 5:Distance0.125Time1:03.40Pace8:27.20
Cumilative:Distance2.327Time16:24.10Pace7:02.91
Split 6:Distance0.250Time1:27.40Pace5:49.60
Cumilative:Distance2.577Time17:51.50Pace6:55.79
Split 7:Distance0.125Time1:04.10Pace8:32.80
Cumilative:Distance2.702Time18:55.60Pace7:00.28
Split 8:Distance0.250Time1:26.80Pace5:47.20
Cumilative:Distance2.952Time20:22.40Pace6:54.09
Split 9:Distance0.125Time1:06.40Pace8:51.20
Cumilative:Distance3.077Time21:28.80Pace6:58.85
Split 10:Distance0.188Time1:08.20Pace6:02.77
Cumilative:Distance3.265Time22:37.00Pace6:55.62
Split 11:Distance0.125Time1:08.30Pace9:06.40
Cumilative:Distance3.390Time23:45.30Pace7:00.44
Split 12:Distance1.500Time8:29.10Pace5:39.40
Cumilative:Distance4.890Time32:14.40Pace6:35.58
Split 13:Distance0.250Time2:21.10Pace9:24.40
Cumilative:Distance5.140Time34:35.50Pace6:43.79
Split 14:Distance0.250Time1:28.40Pace5:53.60
Cumilative:Distance5.390Time36:03.90Pace6:41.47
Split 15:Distance0.125Time1:10.60Pace9:24.80
Cumilative:Distance5.515Time37:14.50Pace6:45.17
Split 16:Distance0.250Time1:29.60Pace5:58.40
Cumilative:Distance5.765Time38:44.10Pace6:43.14
Split 17:Distance0.125Time1:09.40Pace9:15.20
Cumilative:Distance5.890Time39:53.50Pace6:46.37
Split 18:Distance0.250Time1:27.70Pace5:50.80
Cumilative:Distance6.140Time41:21.20Pace6:44.10
Split 19:Distance0.900Time7:25.00Pace8:14.44
Cumilative:Distance7.040Time48:46.20Pace6:55.65
Split 20:Distance3.030Time17:47.50Pace5:52.31
Cumilative:Distance10.070Time1:06:33.70Pace6:36.59
 
Leg 2:Distance1.040Time8:44.10Pace8:23.94
With Matthew the first 0.52, the rest alone.
Split 1:Distance0.520Time4:56.30Pace9:29.81
Cumilative:Distance0.520Time4:56.30Pace9:29.81
Split 2:Distance0.520Time3:47.80Pace7:18.08
Cumilative:Distance1.040Time8:44.10Pace8:23.94
 

Camouflage Crocs 2 Miles: 11.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.510.000.000.0011.51

Fast Running Friend Workout - 2017-05-24 08:16:26
Workout Totals: Distance11.507Time1:26:17.20Pace7:29.92
Today was a day of failed time trials. The weather was good, unfortunately the fitness was lacking. Jacob had a sore throat, just jogged. Stephen was on pace for a record with 400 to go, but then mentally lost it and finished 5 seconds slower. Joseph went through the first lap in 81, then ran 87 and could not speed up. I stopped him at 1200. William ran the 800 - opened with 88, then slowed down to 92. I wonder if everybody was sad about Benjamin being gone - whatever the reason, this is just odd - usually out of three at least one has a good day.

Kids otherwise ran usual distances, except Jacob did only 3 miles I think.
Leg 1:Distance0.187Time1:49.20Pace9:43.96
Warm-up.
Leg 2:Distance1.000Time7:28.80Pace7:28.80
Stephen's mile time trial.
Leg 3:Distance0.496Time3:00.40Pace6:03.71
William's 800 time trial.
Leg 4:Distance0.744Time4:14.10Pace5:41.53
Joseph's time trial - stopped him early.
Leg 5:Distance1.000Time8:15.70Pace8:15.70
This may have been with Joseph and William.
Leg 6:Distance2.040Time16:17.00Pace7:58.92
Do not remember who this was with.
Leg 7:Distance1.000Time8:19.30Pace8:19.30
Also do not remember much about this one.
Leg 8:Distance4.000Time28:47.70Pace7:11.93
Alone.
Leg 9:Distance1.040Time8:05.00Pace7:46.35
First 0.52 with Matthew in the park, the rest alone.
Split 1:Distance0.520Time4:26.70Pace8:32.88
Cumilative:Distance0.520Time4:26.70Pace8:32.88
Split 2:Distance0.520Time3:38.30Pace6:59.81
Cumilative:Distance1.040Time8:05.00Pace7:46.35
 

Camouflage Crocs 2 Miles: 11.51
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.292.000.001.0011.29

Fast Running Friend Workout - 2017-05-25 08:02:12
Workout Totals: Distance11.294Time1:26:54.50Pace7:41.71
Paced Randy through 2 miles down the canyon in 11:58. He had some problems with allergies after the first mile in 5:53, so we had to stop. But once he recovered he was able to run a decent pace again.

After the tempo, we ran to our house, picked up Joseph, Jacob, and William, and ran to the car. I added a bit more distance after that with two 0.5 pick-ups - one uphill in 2:53, and then the same stretch on the way back downhill in 2:40. Felt strong on those.

Usual distances for all of the kids.
Leg 1:Distance1.250Time10:39.90Pace8:31.92
Warm-up with Randy.
Leg 2:Distance2.000Time11:58.90Pace5:59.45
Tempo down the canyon.
Leg 3:Distance2.280Time19:10.90Pace8:24.78
To the house.
Leg 4:Distance3.100Time25:47.40Pace8:19.16
With Jacob, William, and Joseph.
Leg 5:Distance1.624Time10:34.20Pace6:30.52
Extra distances with two pickups.
Split 1:Distance0.187Time1:18.70Pace7:00.86
Cumilative:Distance0.187Time1:18.70Pace7:00.86
Split 2:Distance0.500Time2:53.80Pace5:47.60
Cumilative:Distance0.687Time4:12.50Pace6:07.54
Split 3:Distance0.250Time2:16.00Pace9:04.00
Cumilative:Distance0.937Time6:28.50Pace6:54.62
Split 4:Distance0.500Time2:40.80Pace5:21.60
Cumilative:Distance1.437Time9:09.30Pace6:22.25
Split 5:Distance0.187Time1:24.90Pace7:34.01
Cumilative:Distance1.624Time10:34.20Pace6:30.52
 
Leg 6:Distance1.040Time8:43.20Pace8:23.08
0.52 with Matthew and then the same distance one more time alone.
Split 1:Distance0.520Time4:45.20Pace9:08.46
Cumilative:Distance0.520Time4:45.20Pace9:08.46
Split 2:Distance0.520Time3:58.00Pace7:37.69
Cumilative:Distance1.040Time8:43.20Pace8:23.08
 

Camouflage Crocs 2 Miles: 11.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.231.000.001.0011.23

Fast Running Friend Workout - 2017-05-26 08:43:21
Workout Totals: Distance11.227Time1:22:00.40Pace7:18.26
Mile time trials today. Stephen and William got PRs. Stephen ran 7:17.7, William got 6:16.1. William's splits were 92, 96, 92, 93. Do not remember Stephen's splits exactly, but he was fairly even and had a strong kick.

Joseph ran 5:35.6, which is an improvement over Wednesday, but still off his PR of 5:30. Joseph's splits were 82,85,83,83. Jacob apparently was still not 100% over his cold - he started struggling in the second lap and I told him to stop after 800.

Part of Joseph's problem was the slow second lap, but judging by his lack of a strong kick he did not really have sub-5:30 in him today.

I set up a different incentive structure for the kids today. Make it to 800 on pace - $1, 900 - $2, 1000 - $3, 1100 - $5, 1200 - $7, then $3 for every additional 100 meters. "On pace" means responding to invitations to give me a low five. If you are declared off pace, you stop right there to prevent sandbagging - to communicate the idea that I really want to know how far you are physically capable of going at the target pace. I gave Joseph a break because he has been struggling recently, and all I was requiring of him is run faster than Jacob's PR of 5:38. But otherwise I was pacing them at their PR pace. This worked particularly well for William and Stephen. But it did not work for Jacob - part of the problem was that he was still recovering from the cold, but there was something else involved, some mental issue. He can run 100 in 14.9, 400 in 69.8, and 1000 in 3:18, but I cannot trick him into going through 800 in as slow as 2:45 in the mile even if he knows he does not have to finish and I even will not let him finish. Will have to figure something out.

Jenny did a mile pickup at the end of her run uphill in 6:45 - I paced her. I also ran a little bit with Julia.


The results today gave me some food for thought. I am going to try having Joseph, Jacob, and William always run the last quarter of their run fast to teach them that they can run fast when tired. Hopefully this would not be too much of a training stress.
Leg 1:Distance0.187Time1:50.10Pace9:48.77
Warm-up.
Leg 2:Distance1.000Time7:17.70Pace7:17.70
Stephen's mile.
Leg 3:Distance1.000Time6:16.10Pace6:16.10
William's mile.
Leg 4:Distance1.000Time5:35.60Pace5:35.60
Joseph's mile.
Leg 5:Distance3.100Time24:19.40Pace7:50.77
Part with Joseph and Jacob, part alone, part with Jenny.
Split 1:Distance2.100Time17:34.00Pace8:21.90
Cumilative:Distance2.100Time17:34.00Pace8:21.90
Split 2:Distance1.000Time6:45.40Pace6:45.40
Cumilative:Distance3.100Time24:19.40Pace7:50.77
 
Leg 6:Distance0.900Time6:53.80Pace7:39.78
Part with Julia.
Leg 7:Distance3.000Time21:38.60Pace7:12.87
Alone.
Leg 8:Distance1.040Time8:09.10Pace7:50.29
Part with Matthew, part alone.
Split 1:Distance0.520Time4:27.30Pace8:34.04
Cumilative:Distance0.520Time4:27.30Pace8:34.04
Split 2:Distance0.520Time3:41.80Pace7:06.54
Cumilative:Distance1.040Time8:09.10Pace7:50.29
 

Camouflage Crocs 2 Miles: 11.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.540.256.000.2521.04

Fast Running Friend Workout - 2017-05-27 08:32:35
Workout Totals: Distance21.040Time2:40:11.60Pace7:36.83
Decided to do something different with the kids. Do normal runs, but last quarter always fast - most days unless they are really tired or tapering for a race. What fast means is to a great extent up to them - can be 800 race pace or faster or just 3000 race pace if not feeling too snappy.

So William ran 93, Jacob 77, Joseph 76. Usual Saturday distances. After running with the kids I did a 6 mile tempo in the canyon 3 uphill and 3 downhill in 36:13 (6:11, 6:17, 6:17, 5:52, 5:52, 5:44). Felt better than I expected that far into the long run and on that terrain. Total of 21 for me, including the evening jog with Matthew + another lap around the park.
Leg 1:Distance3.000Time26:09.10Pace8:43.03
With Stephen and William.
Leg 2:Distance1.000Time7:41.70Pace7:41.70
With William.
Split 1:Distance0.750Time6:08.20Pace8:10.93
Cumilative:Distance0.750Time6:08.20Pace8:10.93
Split 2:Distance0.250Time1:33.50Pace6:14.00
Cumilative:Distance1.000Time7:41.70Pace7:41.70
 
Leg 3:Distance5.000Time39:13.40Pace7:50.68
With Joseph and Jacob.
Split 1:Distance4.750Time37:56.00Pace7:59.16
Cumilative:Distance4.750Time37:56.00Pace7:59.16
Split 2:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance5.000Time39:13.40Pace7:50.68
 
Leg 4:Distance2.280Time17:38.10Pace7:44.08
To the canyon.
Leg 5:Distance6.000Time36:13.20Pace6:02.20
Tempo run.
Split 1:Distance3.000Time18:45.20Pace6:15.07
Cumilative:Distance3.000Time18:45.20Pace6:15.07
Split 2:Distance3.000Time17:28.00Pace5:49.33
Cumilative:Distance6.000Time36:13.20Pace6:02.20
 
Leg 6:Distance2.720Time24:35.00Pace9:02.28
Back to the house with a little addition.
Leg 7:Distance1.040Time8:41.10Pace8:21.06
One lap with Matthew, one alone.
Split 1:Distance0.520Time4:43.70Pace9:05.58
Cumilative:Distance0.520Time4:43.70Pace9:05.58
Split 2:Distance0.520Time3:57.40Pace7:36.54
Cumilative:Distance1.040Time8:41.10Pace8:21.06
 

Camouflage Crocs 2 Miles: 21.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
50.053.2510.694.1968.18
Camouflage Crocs 2 Miles: 78.37
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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