Breaking the Wall

Week starting Jun 17, 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: 207.91 Year: 2917.47
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: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.731.009.500.6285.85
Brown Crocs 1 Miles: 66.70Brown Crocs 2 Miles: 19.15
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.880.500.000.6215.00

Fast Running Friend Workout - 2018-06-18 06:16:01
Workout Totals: Distance15.000Time1:54:12.60Pace7:36.84
More or less usual runs. Jenny was able to run a couple of miles today. Joseph and Jacob ran 6 early and then went to the scout camp. I ran total of 15 in three runs, and did a 0.625 pickup uphill in 3:36.6.
Leg 1:Distance6.000Time47:20.70Pace7:53.45
With Joseph and Jacob before the scout camp.
Leg 2:Distance5.000Time34:58.30Pace6:59.66
Alone.
Split 1:Distance4.020Time28:50.40Pace7:10.45
Cumilative:Distance4.020Time28:50.40Pace7:10.45
Split 2:Distance0.625Time3:36.30Pace5:46.08
Cumilative:Distance4.645Time32:26.70Pace6:59.10
Pickup up the hill.
Split 3:Distance0.355Time2:31.60Pace7:07.04
Cumilative:Distance5.000Time34:58.30Pace6:59.66
 
Leg 3:Distance1.000Time7:46.90Pace7:46.90
With Bonnie, Matthew, and William.
Leg 4:Distance3.000Time24:06.70Pace8:02.23
With Bonnie, and William - pickup for the last 0.5.
Split 1:Distance2.500Time20:54.20Pace8:21.68
Cumilative:Distance2.500Time20:54.20Pace8:21.68
Split 2:Distance0.500Time3:12.50Pace6:25.00
Cumilative:Distance3.000Time24:06.70Pace8:02.23
 

Brown Crocs 1 Miles: 15.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.501.500.0014.70

Fast Running Friend Workout - 2018-06-19 08:44:50
Workout Totals: Distance14.700Time1:54:01.00Pace7:45.37
Ran at the scout camp with Joseph, and Jacob, then alone to get the car - did 1.5 tempo uphill in 9:06.7 - it was warm and I could feel it, then with Bonnie, William, Stephen, and Matthew in the evening.
Leg 1:Distance0.700Time5:59.10Pace8:33.00
To the campground.
Leg 2:Distance5.000Time41:55.90Pace8:23.18
With Joseph and Jacob at the scout camp.
Leg 3:Distance5.000Time34:40.40Pace6:56.08
Alone.
Split 1:Distance2.270Time16:47.80Pace7:23.96
Cumilative:Distance2.270Time16:47.80Pace7:23.96
Split 2:Distance1.500Time9:06.70Pace6:04.47
Cumilative:Distance3.770Time25:54.50Pace6:52.33
Tempo run uphill.
Split 3:Distance1.230Time8:45.90Pace7:07.56
Cumilative:Distance5.000Time34:40.40Pace6:56.08
 
Leg 4:Distance1.000Time7:50.00Pace7:50.00
With Matthew, Bonnie, and William.
Leg 5:Distance3.000Time23:35.60Pace7:51.87
With Bonnie, William, and Stephen.
Split 1:Distance2.500Time20:14.10Pace8:05.64
Cumilative:Distance2.500Time20:14.10Pace8:05.64
Split 2:Distance0.500Time3:21.50Pace6:43.00
Cumilative:Distance3.000Time23:35.60Pace7:51.87
Uphill pickup.
 

Brown Crocs 1 Miles: 14.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.001.500.0014.00

Fast Running Friend Workout - 2018-06-20 10:21:40
Workout Totals: Distance14.000Time1:48:07.30Pace7:43.38
Ran with Joseph and Jacob at the scout camp, then 8 more with a 1.5 tempo down the canyon in 8:22.9, then evening runs with the younger kids. They are tapering for the regionals.
Leg 1:Distance3.000Time25:00.00Pace8:20.00
With Joseph and Jacob at the scout camp.
Leg 2:Distance8.000Time57:56.50Pace7:14.56
Alone.
Split 1:Distance6.270Time47:51.60Pace7:37.99
Cumilative:Distance6.270Time47:51.60Pace7:37.99
Split 2:Distance1.500Time8:22.90Pace5:35.27
Cumilative:Distance7.770Time56:14.50Pace7:14.30
Mini-tempo down the canyon.
Split 3:Distance0.230Time1:42.00Pace7:23.48
Cumilative:Distance8.000Time57:56.50Pace7:14.56
 
Leg 3:Distance1.000Time7:54.40Pace7:54.40
With Matthew - do not remember if we had William or Bonnie.
Leg 4:Distance2.000Time17:16.40Pace8:38.20
With Stephen. - do not remember if we had William or Bonnie.

Brown Crocs 1 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.500.0013.00

Fast Running Friend Workout - 2018-06-21 06:42:17
Workout Totals: Distance13.000Time1:40:00.60Pace7:41.58
Total of 13 for me. Kids were tapering for the regionals - except for Jenny who ran 6 - I figured it would be better for her to do that as she had had to cut the distance earlier due to the wisdom teeth recovery. Matthew ran a course PR on the little boy course (7:25.5). I did 1.5 mini tempo down the canyon in 8:17.3.
Leg 1:Distance3.000Time23:01.40Pace7:40.47
With Joseph and Jacob early.
Leg 2:Distance8.000Time1:01:32.90Pace7:41.61
Part Jenny, did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:32.70Pace8:13.25
Cumilative:Distance6.270Time51:32.70Pace8:13.25
Split 2:Distance1.500Time8:17.30Pace5:31.53
Cumilative:Distance7.770Time59:50.00Pace7:42.03
Split 3:Distance0.230Time1:42.90Pace7:27.39
Cumilative:Distance8.000Time1:01:32.90Pace7:41.61
 
Leg 3:Distance1.000Time7:25.50Pace7:25.50
With Matthew.
Leg 4:Distance1.000Time8:00.80Pace8:00.80
Do not remember who this was with.

Brown Crocs 1 Miles: 13.00
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 - 2018-06-22 09:06:59
Workout Totals: Distance10.000Time1:15:08.80Pace7:30.88
Took an easy day - ran only 10. Kids had a warm up in the morning before the regionals.

At the regionals we had some challenges. Full report:

3000

Conditions - 82 F, 6 mph wind

Jacob 10:51.80 2nd in 11-12 (by 2 seconds). Ran the first lap in 78,
5:36 at 1600, then suffered the rest of the way. But got the fastest
time in a race (though he has run 10:38.7 in a time trial), and I
think this may still be good enough for the fast heat at the
nationals.

Joseph 11:21.58 3rd in 13-14 (the winner from Idaho, 9:43 PR, ran
10:07). First lap in 76, then a severe side ache at around 3 laps
which was likely caused by the dry food and dehydration at the scout
camp. I told both Joseph and Jacob they needed to stay home to rest,
eat normally, and hydrate on Thursday. Jacob did it, Joseph wanted to
be at the scout camp to finish his badges. Fortunately he still
qualified, though he will have to run in the slow heat.

Jenny 11:58.14 - still recovering from the wisdom teeth removal.

Bonnie Gow (our neighbor that has been training with us) - 12:38.45 -
4th in 11:12, but was very close to 2nd. What is funny is that the
other two girls' names were Breelyssa and Alyssa.

Julia 13:51.84 - struggled a lot. We are going to try running a mile
in 7:00 or under twice a week to see if that helps.
Leg 1:Distance1.000Time8:17.30Pace8:17.30
Do not remember who this was with.
Leg 2:Distance1.000Time8:15.80Pace8:15.80
Do not remember who this was with.
Leg 3:Distance8.000Time58:35.70Pace7:19.46
Alone.

Brown Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.150.005.000.0019.15

Fast Running Friend Workout - 2018-06-23 08:15:47
Workout Totals: Distance19.150Time2:33:20.10Pace8:00.42
Total of 19 miles, about. Did a 5 mile tempo down the canyon in the morning in 28:18.4. Did not think I would be able to go that fast, but cooler temperatures and tail wind helped. Plus I saw that I could catch the 5:40 guy in the last mile, and this gave me the motivation to give a good push. Then ran some more miles, did the kids morning warm-up before the regionals, then ran with some of the kids after the regionals.

Results from the regionals. Everybody ran the 800. The conditions were hot and windy, so the times were slow.

Joseph 2:28.10 4th in 13-14 (71 high, 76 high)
Jacob 2:29.63 3rd in 11-12 (72, 77)
William 2:49.88 3rd in 9-10 (81, 88), was having some stomach issues,
threw up after he finished, this scored the second post-race vomit
star in our family, with yours being the first after 1:09:21 TOU half.
Jenny 2:51.71 (84, 87)
Stephen 3:00.80 2nd in 8 and under, (91, 89) - was close to winning,
the winner (Wyatt Shirley) had 3:00.28 and he fought to the bitter end which is a big improvement for him.
Leg 1:Distance2.470Time18:46.10Pace7:35.91
Warm-up.
Leg 2:Distance5.000Time28:18.40Pace5:39.68
Tempo run.
Leg 3:Distance2.670Time21:17.90Pace7:58.61
Cool-down.
Leg 4:Distance1.000Time7:53.30Pace7:53.30
With Matthew, and I think somebody else.
Leg 5:Distance2.000Time15:42.60Pace7:51.30
Do not remember who this was with.
Leg 6:Distance2.000Time15:43.50Pace7:51.75
Do not remember who this was with.
Leg 7:Distance0.000Time3:00.60Pace0:00.00
Timing Stephen.
Leg 8:Distance0.000Time2:49.70Pace0:00.00
Timing William.
Leg 9:Distance0.000Time2:29.50Pace0:00.00
Timing Jacob.
Leg 10:Distance0.000Time2:27.70Pace0:00.00
Timing Joseph.
Leg 11:Distance0.000Time2:51.50Pace0:00.00
Timing Jenny.
Leg 12:Distance4.010Time31:59.30Pace7:58.63
Evening run with Jacob, and Bonnie.
Split 1:Distance3.010Time24:45.30Pace8:13.46
Cumilative:Distance3.010Time24:45.30Pace8:13.46
Split 2:Distance0.500Time3:33.20Pace7:06.40
Cumilative:Distance3.510Time28:18.50Pace8:03.90
Split 3:Distance0.500Time3:40.80Pace7:21.60
Cumilative:Distance4.010Time31:59.30Pace7:58.63
 

Brown Crocs 2 Miles: 19.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
74.731.009.500.6285.85
Brown Crocs 1 Miles: 66.70Brown Crocs 2 Miles: 19.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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