Breaking the Wall

Week starting Jun 15, 2014

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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: 3593.46
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: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.600.503.500.0073.60
Green Crocs 7 Miles: 49.10
Night Sleep Time: 43.00Nap Time: 1.00Total Sleep Time: 44.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Happy Father's Day!

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-16 07:41:33
Workout Totals
Distance Time Pace
12.000 1:36:39.00 8:03.25
12 total. Benjamin did 6, Jenny 4, Julia 3, Joseph and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
6 47:24.20. 7:54.03 With Benjamin.
Split# Distance Time Pace Comment
1 6.000 47:24.20 7:54.03  
Leg 2
Distance Time Pace Comment
3 25:31.30. 8:30.43 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:31.30 8:30.43  
Leg 3
Distance Time Pace Comment
2.5 18:49.00. 7:31.60 Alone.
Split# Distance Time Pace Comment
1 2.500 18:49.00 7:31.60  
Leg 4
Distance Time Pace Comment
0.5 4:54.50. 9:49.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:54.50 9:49.00  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

Fast Running Friend Workout - 2014-06-17 07:49:16
Workout Totals
Distance Time Pace
12.500 1:37:27.30 7:47.78
Total of 12.5. Benjamin did 7, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5. Sarah and the kids had an adventure today on their way back from the eye doctor appointment. Somebody robbed a bank nearby and fled in a van resembling ours. The bank manager pointed at our van, so the SWAT team went after it. All of a sudden they were surrounded by a multitude of police cars that came out of nowhere, and Sarah heard "you are considered a dangerous person" over the loud speaker. She came out with her hands up in the air and had machine guns pointed at her. Then they had the kids come out of the van. Finally they realized they had the wrong van, but by then the real robbers had gotten away. I have been checking the news to see if they have been caught - no result so far. This reminds me of an episode in "Singles Ward" - "Put down the casserole and step away from the minivan!"
Leg 1
Distance Time Pace Comment
7 55:12.10. 7:53.16 With Benjamin.
Split# Distance Time Pace Comment
1 7.000 55:12.10 7:53.16  
Leg 2
Distance Time Pace Comment
1 8:15.50. 8:15.50 With William, Joseph, and Jacob. We sped up in the last quarter. William did 1:52 - I stayed with him. Joseph and Jacob ran it in around 1:34.
Split# Distance Time Pace Comment
1 1.000 8:15.50 8:15.50  
Leg 3
Distance Time Pace Comment
0.5 5:06.70. 10:13.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.70 10:13.40  
Leg 4
Distance Time Pace Comment
4 28:53.00. 7:13.25 Alone.
Split# Distance Time Pace Comment
1 4.000 28:53.00 7:13.25  

Green Crocs 7 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.000.0012.60

Fast Running Friend Workout - 2014-06-18 08:14:39
Workout Totals
Distance Time Pace
12.600 1:38:07.90 7:47.29
Total of 12.6. Benjamin did 9.1, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9.1 1:10:10.20. 7:42.66 With Benjamin.
Split# Distance Time Pace Comment
1 9.100 1:10:10.20 7:42.66  
Leg 2
Distance Time Pace Comment
0.5 5:29.20. 10:58.40 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:29.20 10:58.40  
Leg 3
Distance Time Pace Comment
3 22:28.50. 7:29.50 Alone.
Split# Distance Time Pace Comment
1 3.000 22:28.50 7:29.50  

Green Crocs 7 Miles: 12.60
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2014-06-19 07:53:13
Workout Totals
DistanceTimePace
12.0001:35:34.107:57.84
Total of 12. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
DistanceTimePaceComment
323:55.50.7:58.50With Benjamin, Joseph, and Jacob. David joined us after about 0.4.
Split#DistanceTimePaceComment
13.00023:55.507:58.50
Leg 2
DistanceTimePaceComment
646:04.00.7:40.67With Benjamin. We did a pickup up the canyon for a mile in the middle. I felt better than I expected. Hopefully I am recovering from whatever it was that left me flat in the Utah Valley Half (lack of sleep, most likely).
Split#DistanceTimePaceComment
12.30017:51.507:45.87
21.0005:44.605:44.60
32.70022:27.908:19.22
Leg 3
DistanceTimePaceComment
1.513:07.00.8:44.67With Julia.
Split#DistanceTimePaceComment
11.50013:07.008:44.67
Leg 4
DistanceTimePaceComment
0.55:12.80.10:25.60With Stephen and Julia. Somehow I managed to talk Stephen into running the last quarter without holding the hand. He did it in 2:39.
Split#DistanceTimePaceComment
10.5005:12.8010:25.60
Leg 5
DistanceTimePaceComment
17:14.80.7:14.80Alone.
Split#DistanceTimePaceComment
11.0007:14.807:14.80

Green Crocs 7 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.500.500.0012.00

For those who are wondering - I botched an upgrade on the Fast Running Blog server, and all the devils broke loose. I ended up having to do quite a few boots from the recovery USB drive, and I got really good at typing init=/sbin/init --verbose before I figured out why it was not booting, or rather before I figured out the workaround that would make it boot. We are still not quite out of the woods yet, but at least we are functional enough for me to post this. It may take a couple of days before we are fully operational - given the fact that I need some sleep, and have other responsibilities. In the meantime, report the errors when you run into them.

Fast Running Friend Workout - 2014-06-20 08:01:46
Workout Totals
DistanceTimePace
11.9901:35:00.007:55.40
Total of 12. Benjamin did 9, Joseph and Jacob 2, Julia 3, Jenny 4, William 1, Stephen 0.75. Today was the day of records. I took the little boys to the BYU track. William ran 400 in 1:44.1, Jacob did 800 in 3:00.5, Joseph did it in 2:53.0. Details to follow.
Leg 1
DistanceTimePaceComment
0.374:12.90.11:23.51Warm-up with Benjamin, Jacob, Joseph, William, and Stephen.
Split#DistanceTimePaceComment
10.3704:12.9011:23.51
Leg 2
DistanceTimePaceComment
0.2481:44.10.6:59.76With Benjamin and William. William opened the first 100 in 25, then did 26, 26, and 27. I was happy with the result. His previous quarter PR was 1:51, but that was at the end of a mile.
Split#DistanceTimePaceComment
10.2481:44.106:59.76
Leg 3
DistanceTimePaceComment
0.4963:00.50.6:03.91Benjamin and I paced Jacob. He opened in 42, then became very doubtful and slowed down to 48, but then realizing he would miss his record if he did not get his act together he sped up to 45 and 45 in the kick improving his record by almost 2 seconds. I was very pleased with this recovery.
Split#DistanceTimePaceComment
10.4963:00.506:03.91
Leg 4
DistanceTimePaceComment
0.251:48.80.7:15.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.2501:48.807:15.20
Leg 5
DistanceTimePaceComment
0.4962:53.00.5:48.79Benjamin helped me pace Joseph. He opened with 42, then became a little doubtful and slowed down to 44, but then he sped up to 43, and though he struggled in the kick (44), he pulled off a PR by one second.
Split#DistanceTimePaceComment
10.4962:53.005:48.79
Leg 6
DistanceTimePaceComment
0.53:45.10.7:30.20Jog with Benjamin.
Split#DistanceTimePaceComment
10.5003:45.107:30.20
Leg 7
DistanceTimePaceComment
0.756:31.20.8:41.60Jog with Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
10.7506:31.208:41.60
Leg 8
DistanceTimePaceComment
0.384:10.20.10:58.42Back to the car with everybody.
Split#DistanceTimePaceComment
10.3804:10.2010:58.42
Leg 9
DistanceTimePaceComment
5.544:33.50.8:06.09With Benjamin.
Split#DistanceTimePaceComment
15.50044:33.508:06.09
Leg 10
DistanceTimePaceComment
322:20.70.7:26.90Alone.
Split#DistanceTimePaceComment
13.00022:20.707:26.90

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.000.0012.50

Fast Running Friend Workout - 2014-06-21 08:26:48
Workout Totals
DistanceTimePace
12.5001:36:56.107:45.29
Only 12.5 today, all with Benjamin, due to only 2 hours of sleep last night recovering the Fast Running Blog server from a botched upgrade. It did upgrade, and I learned a lot on the positive side, and I also thought of some cool job interview challenges resulting from that experience. On the negative side I had to cut down my long run as a precaution although I did feel quite good for this kind of sleep. Benjamin and I did a 2 mile tempo in the middle down the canyon. I told him to take the lead and run 6:00 pace. He ran 5:37/5:21 instead, but I was able to keep up and felt quite decent. Stephen ran 0.5 without holding the hand, Joseph and Jacob did 3, Julia 3, Jenny 4, William 1.
Leg 1
DistanceTimePaceComment
325:19.60.8:26.53With Benjamin, Joseph, and Jacob.
Split#DistanceTimePaceComment
13.00025:19.608:26.53
Leg 2
DistanceTimePaceComment
0.55:41.40.11:22.80With Stephen and Benjamin.
Split#DistanceTimePaceComment
10.5005:41.4011:22.80
Leg 3
DistanceTimePaceComment
91:05:55.10.7:19.46With Benjamin.
Split#DistanceTimePaceComment
14.70037:37.808:00.38
22.00010:58.505:29.25Tempo run down the canyon - splits of 5:37/5:21. Benjamin set the pace with the idea of running 6:00, but 6:00 was too slow for him.
32.30017:18.807:31.65Back to the house.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.600.503.500.0073.60
Green Crocs 7 Miles: 49.10
Night Sleep Time: 43.00Nap Time: 1.00Total Sleep Time: 44.00
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