Breaking the Wall

Week starting May 31, 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: 103.81 Year: 1820.96
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
67.370.005.002.0074.37
Nike Double Stroller Miles: 2.20White Crocs 1 Miles: 38.08
Night Sleep Time: 27.00Nap Time: 3.50Total Sleep Time: 30.50
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: 2.50Total Sleep Time: 10.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Total of 12. Kids ran their usual distances. My Motoactv watch that I had for a couple of years has a problem - the the frame with the buttons disconnected from the motherboard. Probably easy to fix for a handy guy, and there might be a chance I could fix it, but I do not have the time. It still boots, so I could get today's workout from it, but I decided not to bother since it was an easy run. Pushed the stroller for 2.2, then had Benjamin push it for another little less than 2 miles. Replacing Motoactv with a Chinese SVP phone watch for now, it can also run Fast Running Friend, we'll see how long it lasts. I know it does not like water, it got retired when Benjamin took a shower with it a couple of years ago and the touch screen stopped working. But then it dried out and started to work again.

Nike Double Stroller Miles: 2.20White Crocs 1 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.002.0012.12

Total of 12. Usual distances for the kids. Did a workout with Benjamin, 8x300 uphill - 3-6% grade with a 500 meter recovery jog. I did all of mine in 58-59 range. Benjamin varied between 49 and 53, with most of them being around 50. Then we did an 800 on a rolling downhill which breaks the rhythm enough that I have never been able to run faster on that stretch than I do on the track/flat road. I got 2:32.6, Benjamin got 2:18. My Motoactv broke in after the first repetition, so I borrowed Jenny's watch to time the rest of the workout. Considered replacing the Motoactv with another, but then remembered that I had an SVP phone watch, so will use it for as long as it lasts.

White Crocs 1 Miles: 12.08
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-03 07:22:31
Workout Totals: Distance12.040Time1:35:20.20Pace7:55.10
First workout recorded by the Chinese phone watch. Usual 12. Kids ran their usual distances.
Leg 1:Distance4.850Time38:21.10Pace7:54.45
With Benjamin.
Leg 2:Distance1.150Time9:05.20Pace7:54.09
With Benjamin - odd distance due to pressing the wrong button.
Leg 3:Distance4.000Time32:16.90Pace8:04.23
With Benjamin, Joseph, and Jacob. Pushed Matthew and Mary in the stroller.
Leg 4:Distance2.040Time15:37.00Pace7:39.31
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.000.000.0012.04

Fast Running Friend Workout - 2015-06-04 07:26:26
Workout Totals: Distance12.040Time1:33:28.70Pace7:45.84
Usual 12. Kids ran their usual distances. The Chinese phone watch is holding together.
Leg 1:Distance4.000Time32:10.30Pace8:02.57
With Benjamin, Joseph, and Jacob.
Leg 2:Distance6.000Time46:29.80Pace7:44.97
With Benjamin.
Leg 3:Distance2.040Time14:48.60Pace7:15.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.170.005.000.0012.17

Fast Running Friend Workout - 2015-06-05 07:39:04
Workout Totals: Distance12.170Time1:26:31.60Pace7:06.59
Total of 12. Benjamin did full 12 today. Joseph and Jacob did 2, William 1, Stephen 1, Jenny and Julia 2 - lower mileage tapering for the track meet tomorrow for some kids. Benjamin and I did a 5 mile tempo run at the end of 12 from a magic spot in the canyon to the house - so 3 fast miles, 1 more rolling down mile, and 1 uphill mile. He got 26:30 at a fairly even pace, last uphill mile in 5:21. I got 28:50 with the last mile in 5:59. This workout shows that he has a good shot at earning his driver's license (sub-1:10) at the Utah Valley Half.
Leg 1:Distance2.040Time15:57.10Pace7:49.17
Leg 2:Distance5.130Time41:44.20Pace8:08.15
Leg 3:Distance5.000Time28:50.30Pace5:46.06

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

Fast Running Friend Workout - 2015-06-06 17:31:04
Workout Totals: Distance14.000Time1:45:46.10Pace7:33.29
Total of 14 in two runs. Benjamin and I went on a young men's campout. So our mileage was reduced. We ran only 8. When the quality of the sleep goes down mileage needs to be adjusted - bad things happen when you do not.

Then I took Jenny, Julia, Joseph, Jacob, and William to the Utah USATF State Championship. They all ran 1500 meter. Joseph won his age division 9-10 in 5:21.20. Splits 84,85,88 and 64 for the last 300. Jacob was second in 9-10 division with 5:28.46 - splits 84,88,89, and 1:07 for the last 300. William was 3rd in 8 and under (he is turning 7 in October) with 6:40.16. Splits - 96, 1:56, next 300 in 1:28, and the last 400 in 1:50. I messed up on William's 1200 split because I was watching Joseph and Jacob - they put 10 and under in the same heat, so I had three sons in the same heat. Then two daughters. At least not all five at once.

Jenny ran 5:54.02 finishing second in 15-16 division, splits 90, 96, 98 and 70 for the last 300. Julia ran 6:21.23, 5th in 13-14 division - splits 96,1:46,1:47, and 72 for the last 300.

Mile conversions - Joseph 5:47, Jacob - 5:55, Jenny - 6:23, Julia - 6:52, William - 7:14. Joseph, Jacob, and Jenny got track mile PR equivalents. William was off by 4 seconds, but this is pretty much what I was expecting. This was his first track race, so it was unlikely that he would be able to pace himself correctly. He started by running a 400 PR - so given that it is pretty good that he was near Dad and brothers near perfectly paced time trial mile time.
Leg 1:Distance8.000Time1:00:18.00Pace7:32.25
With Benjamin.
Leg 2:Distance1.000Time8:48.60Pace8:48.60
Stephen's mile record.
Leg 3:Distance5.000Time36:39.50Pace7:19.90
Alone. Got drenched in the rain.

White Crocs 1 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.370.005.002.0074.37
Nike Double Stroller Miles: 2.20White Crocs 1 Miles: 38.08
Night Sleep Time: 27.00Nap Time: 3.50Total Sleep Time: 30.50
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