Breaking the Wall

Week starting Jun 03, 2018

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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
58.870.2513.111.0073.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2018-06-04 08:24:18
Workout Totals: Distance13.000Time1:43:31.70Pace7:57.82
Easy runs - 8 in the AM, 5 in the PM. Usual distances for the kids.
Leg 1:Distance8.000Time1:03:29.30Pace7:56.16
With Jenny.
Leg 2:Distance1.000Time8:05.60Pace8:05.60
With Matthew and Stephen.
Leg 3:Distance4.000Time31:56.80Pace7:59.20
With Joseph, Jacob, William, and Bonnie - though Joseph ran ahead.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.530.250.001.0013.78

Fast Running Friend Workout - 2018-06-05 08:36:52
Workout Totals: Distance13.775Time1:51:12.70Pace8:04.41
Did 4x0.25 with Joseph and Jacob with 0.25 recovery down the canyon. Today the recoveries were slow, so we were able to run faster intervals and did 72.9, 72.9, 73.9, 71.8 - Joseph was with me on all, Jacob fell back on the 3rd and ran 75.
Leg 1:Distance2.980Time24:25.50Pace8:11.78
Warm-up with Joseph, Jacob, Jenny, and Bonnie.
Leg 2:Distance1.750Time12:00.50Pace6:51.71
4x0.25 workout with Joseph and Jacob.
Split 1:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance0.250Time1:12.90Pace4:51.60
Split 2:Distance0.250Time2:19.10Pace9:16.40
Cumilative:Distance0.500Time3:32.00Pace7:04.00
Split 3:Distance0.250Time1:12.90Pace4:51.60
Cumilative:Distance0.750Time4:44.90Pace6:19.87
Split 4:Distance0.250Time2:25.70Pace9:42.80
Cumilative:Distance1.000Time7:10.60Pace7:10.60
Split 5:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance1.250Time8:24.50Pace6:43.60
Split 6:Distance0.250Time2:24.20Pace9:36.80
Cumilative:Distance1.500Time10:48.70Pace7:12.47
Split 7:Distance0.250Time1:11.80Pace4:47.20
Cumilative:Distance1.750Time12:00.50Pace6:51.71
Leg 3:Distance2.045Time18:37.80Pace9:06.60
Cool-down, with a little pickup trying to get Bonnie to run a sub-90 uphill.
Split 1:Distance0.375Time3:20.30Pace8:54.13
Cumilative:Distance0.375Time3:20.30Pace8:54.13
Split 2:Distance0.250Time1:35.20Pace6:20.80
Cumilative:Distance0.625Time4:55.50Pace7:52.80
Split 3:Distance1.420Time13:42.30Pace9:39.08
Cumilative:Distance2.045Time18:37.80Pace9:06.60
Leg 4:Distance3.000Time24:56.20Pace8:18.73
With Stephen.
Leg 5:Distance1.000Time7:39.50Pace7:39.50
With William and Matthew.
Leg 6:Distance3.000Time23:33.20Pace7:51.07
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-06-06 08:35:25
Workout Totals: Distance10.000Time1:16:34.10Pace7:39.41
Everybody except Matthew was tapering for the Friday/Saturday races. I ran a total of 10 with 8 in the morning and 2 at night.
Leg 1:Distance1.000Time7:54.70Pace7:54.70
I think this was with Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance1.000Time6:49.10Pace6:49.10
Most of it was with Stephen - I started late, then caught up.
Leg 3:Distance6.000Time47:09.20Pace7:51.53
With Jenny.
Leg 4:Distance2.000Time14:41.10Pace7:20.55
I think this was with William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2018-06-07 07:59:27
Workout Totals: Distance10.000Time1:12:41.10Pace7:16.11
Presented at OpenWest today on MySQL user-defined functions. Due to that, the running schedule was changed, so I ran alone, and the kids ran by themselves - everybody except Matthew tapering. Total of 10 for me.
Leg 1:Distance8.000Time58:04.70Pace7:15.59
Alone.
Leg 2:Distance2.000Time14:36.40Pace7:18.20
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

Fast Running Friend Workout - 2018-06-08 09:06:45
Workout Totals: Distance7.000Time52:26.50Pace7:29.50
7 total today - tapering for the half marathon. The kids raced 3000. The conditions were tough - 90F temperature, but mitigated by a later start - the race started a bit after 7 pm.

Jenny 3000 11:39.85 PR (3:47, 3:56, 3:56)
Julia 3000 13:30.31 - her blood test showed overly high iron this
time, plus her adrenal glands are struggling
Joseph 3000 10:35.65 (3:25, 3:34, 3:36) won 13-14
Jacob 3000 10:58.56 (3:30, 3:43, 3:45) - won 11-12. Struggled a lot with the heat.

Bonnie ran 12:46.22 (3:49, 4:22, 4:35) - clearly we need to work on endurance, but we were expecting that given that she has not been training consistently for very long yet.
Leg 1:Distance1.000Time8:14.10Pace8:14.10
I think this was with Bonnie, Stephen, William, Joseph, and Jacob.
Leg 2:Distance1.000Time7:48.50Pace7:48.50
Added Matthew to the group.
Leg 3:Distance5.000Time36:23.90Pace7:16.78
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.340.0013.110.0019.45

Fast Running Friend Workout - 2018-06-09 05:31:31
Workout Totals: Distance19.444Time2:09:04.10Pace6:38.28
Ran UVM Half. 1:16:32, 8th overall, 1st master, $150.

Splits below. I went out with the Creed and Davin Thompson, their coach Collin Gill, and Derek Moody. Shortly after 2 I dropped back, Derek also dropped back around that point even further than I did, but then passed me and created a gap. I caught up to him around 8 miles and ran with him until 11. Then he gapped me at the water stop and I could not close it.

Overall I was happy with the result. I have not done any tempos longer than 4 miles since September - with the exception of a 10 K race in February - out of the concern of overloading the adrenal glands. And overall my tempo volume has not been very good. So I think I paid for it - I had to back off at 2 miles because I felt my heart was beating too fast - though I am not sure this was necessarily training related. I will test that theory by adding more tempo volume with a 5 mile tempo on Saturday, and 1.5 mini-tempos scattered throughout the rest of the week as often as possible. Looking back at my historical data, I see this pattern - when I was young, I ran best off 100 miles a month of tempo running, so roughly 20-25 a week. Going more than that caused overtraining - adrenal fatigue. As a master, I have run the best off 40 miles of tempo a month, so roughly 10 a week. For the two months prior to this race I was at around 20 miles of tempo a month. Last year trying to do 60 miles of tempo a month caused adrenal fatigue - however, this was when the tempo running was on a 10 + 5 schedule and the tempo being done on week days, meaning that there would not be a nap afterwards. This is perhaps a significant factor - if I split it better, and moved some tempo volume to Saturday, I might be able to handle it better.
Leg 1:Distance1.535Time12:16.70Pace7:59.93
Warm-up.
Leg 2:Distance13.109Time1:16:31.50Pace5:50.26
The race.
Split 1:Distance2.000Time11:07.30Pace5:33.65
Cumilative:Distance2.000Time11:07.30Pace5:33.65
Split 2:Distance1.000Time5:58.70Pace5:58.70
Cumilative:Distance3.000Time17:06.00Pace5:42.00
Split 3:Distance1.000Time5:54.30Pace5:54.30
Cumilative:Distance4.000Time23:00.30Pace5:45.07
Split 4:Distance1.000Time5:34.10Pace5:34.10
Cumilative:Distance5.000Time28:34.40Pace5:42.88
Split 5:Distance1.000Time5:39.70Pace5:39.70
Cumilative:Distance6.000Time34:14.10Pace5:42.35
Split 6:Distance1.000Time5:49.10Pace5:49.10
Cumilative:Distance7.000Time40:03.20Pace5:43.31
Split 7:Distance1.000Time5:44.40Pace5:44.40
Cumilative:Distance8.000Time45:47.60Pace5:43.45
Split 8:Distance1.000Time5:56.30Pace5:56.30
Cumilative:Distance9.000Time51:43.90Pace5:44.88
Split 9:Distance1.000Time5:56.10Pace5:56.10
Cumilative:Distance10.000Time57:40.00Pace5:46.00
Split 10:Distance1.000Time6:04.00Pace6:04.00
Cumilative:Distance11.000Time1:03:44.00Pace5:47.64
Split 11:Distance2.109Time12:47.50Pace6:03.92
Cumilative:Distance13.109Time1:16:31.50Pace5:50.26
Leg 3:Distance4.800Time40:15.90Pace8:23.31
Cool-down/distance.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.870.2513.111.0073.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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