Breaking the Wall

Week starting Jun 09, 2019

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
1986198719881989199019911992199319941995199619971998199920002001200220032004200520062007200820092010201120122013201420152016201720182019
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: 48.00 Month: 140.21 Year: 1796.64
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 694.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.120.001.252.6348.00
Navy Crocs 2 Miles: 48.00
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. Benjamin spoke in the Sacrament meeting about the missionary work in Ukraine and in general.

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 - 2019-06-10 08:32:11
Workout Totals: Distance12.000Time1:34:48.50Pace7:54.04
Easy runs with the kids. 8 in the AM, 4 in the PM. Usual distances. Jenny is on 2+2 schedule to recover from the muscle pain she has been having.
Leg 1:Distance4.000Time31:41.10Pace7:55.27
With Benjamin and Stephen.
Leg 2:Distance4.000Time31:26.30Pace7:51.57
With Benjamin, William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:33.50Pace7:33.50
With Joseph, Jacob, Matthew, and Benjamin.
Leg 4:Distance1.000Time8:09.90Pace8:09.90
With Joseph, Jacob, Benjamin, and Jenny.
Leg 5:Distance2.000Time15:57.70Pace7:58.85
With Julia.

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
10.120.000.001.8812.00

Fast Running Friend Workout - 2019-06-11 08:56:32
Workout Totals: Distance12.000Time1:30:07.90Pace7:30.66
In the morning did 3x0.625 down the canyon with Benjamin, Joseph, and Jacob - we got 3:19.8, 3:19.1, 3:17.5. 0.25 recovery jog in between. Benjamin after that added a 2 mile tempo down the canyon. His target again was 5:20 pace for the first 1.5, and then close at 5:00 pace. He started with the first 0.5 in 2:31, then dialed it down to 2:37, 2:37 (7:45 at 1.5), then closed with 73, 71 (2:24, 4:48 pace) and finished in 10:09. His pre-mission fitness is starting to come back.

Did 4 more in the evening, 1 with Julia. Benjamin did 2 more, 1 of those with Matthew. Joseph and Jacob did just 5 in the AM with no PM run. William and Stephen ran 4. Jenny did 2+2.
Leg 1:Distance0.980Time8:09.90Pace8:19.90
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.375Time15:20.30Pace6:27.49
Workout with Benjamin, Joseph, and Jacob.
Split 1:Distance0.625Time3:19.80Pace5:19.68
Cumilative:Distance0.625Time3:19.80Pace5:19.68
Split 2:Distance0.250Time2:39.20Pace10:36.80
Cumilative:Distance0.875Time5:59.00Pace6:50.29
Split 3:Distance0.625Time3:19.10Pace5:18.56
Cumilative:Distance1.500Time9:18.10Pace6:12.07
Split 4:Distance0.250Time2:44.70Pace10:58.80
Cumilative:Distance1.750Time12:02.80Pace6:53.03
Split 5:Distance0.625Time3:17.50Pace5:16.00
Cumilative:Distance2.375Time15:20.30Pace6:27.49
 
Leg 3:Distance4.645Time36:09.50Pace7:47.06
More distance - part with Joseph and Jacob.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
With Julia.
Leg 5:Distance3.000Time22:27.50Pace7:29.17
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-06-12 09:04:49
Workout Totals: Distance12.000Time1:29:30.20Pace7:27.52
Total of 12. 8 in the AM, paced Sarah through 1.5 tempo down the canyon in 11:35. Then ran with Julia in the PM, and added 3 miles alone. Kids ran a bit less to taper for the State Meet. Jenny is on 2+2 recovery schedule. Benjamin did 8+2.
Leg 1:Distance0.980Time7:04.40Pace7:13.06
Alone.
Leg 2:Distance1.500Time11:35.70Pace7:43.80
With Sarah.
Leg 3:Distance5.520Time40:42.00Pace7:22.39
Alone.
Leg 4:Distance1.000Time7:46.40Pace7:46.40
With Julia.
Leg 5:Distance3.000Time22:21.70Pace7:27.23
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.250.7512.00

Fast Running Friend Workout - 2019-06-13 08:57:31
Workout Totals: Distance12.000Time1:32:26.40Pace7:42.20
Total of 12. Ran 8 with Benjamin in the AM. He paced me through 2 miles down the canyon in 10:49.8 (5:28, 5:21). The target was 82s(5:28 pace) for the first 1.25, then 80s (5:20 pace) for the remaining 0.75. He started me a bit faster - 80, but then gave me a break with two 83 quarters, followed by 82, so we were right on target at 1.25. Then he wanted to be nice and gave me a break on the uphill, but apparently too much - we ran 85 for the next quarter. Then we sped up to 80 as planned, and did the next two quarters on target. In the last one I found another gear and made up what we lost in the first quarter of the second mile closing in 76. This is my fastest time of the year, also 46 year old, and father of 11 PR.

Ran with Julia and Matthew in the evening, plus some myself - total of 4. Kids were on reduced mileage tapering for the state meet tomorrow.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:49.80Pace5:24.90
Tempo run with Benjamin.
Split 1:Distance1.250Time6:53.60Pace5:30.88
Cumilative:Distance1.250Time6:53.60Pace5:30.88
Split 2:Distance0.750Time3:56.20Pace5:14.93
Cumilative:Distance2.000Time10:49.80Pace5:24.90
 
Leg 3:Distance5.020Time42:56.90Pace8:33.33
Distance with Benjamin.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance1.000Time7:59.10Pace7:59.10
With Julia.
Leg 6:Distance2.000Time14:58.30Pace7:29.15
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
44.120.001.252.6348.00
Navy Crocs 2 Miles: 48.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com