Breaking the Wall

Week starting Jun 26, 2016

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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: 162.86 Year: 2872.42
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
63.622.006.000.3171.93
Black Crocs 2 Miles: 61.85
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 or rest. Went to church as usual. Took a nap in the afternoon as usual. In the evening Sarah and I went to a marriage fireside. The speaker talked about 95/5 principle, as opposed to 50/50. You do 95%, you expect your spouse to do 5%. If both husband and wife take this approach, the marriage works great.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.006.000.0011.00

Fast Running Friend Workout - 2016-06-27 07:29:28
Workout Totals: Distance11.000Time1:17:02.30Pace7:00.21
Did my 2x1 up + 3 down + 1 up workout. The times were 5:50, 6:05, 16:42, 6:13 - strong wind again. Felt energetic in the warm up, then by the first interval the energy disappeared. I was able to run OK in the 3 mile down, but it was different - the splits were 5:34,5:33,5:35.

The kids ran their usual distances today on their own. Benjamin did 6 + 4, still dealing with hip issues.
Leg 1:Distance2.280Time17:20.60Pace7:36.40
Warm-up.
Leg 2:Distance1.000Time5:50.20Pace5:50.20
up
Leg 3:Distance0.500Time4:47.90Pace9:35.80
recovery
Leg 4:Distance1.000Time6:05.00Pace6:05.00
up, strong wind at the end
Leg 5:Distance0.500Time4:44.90Pace9:29.80
Leg 6:Distance3.000Time16:42.30Pace5:34.10
down
Leg 7:Distance0.500Time4:36.70Pace9:13.40
recovery
Leg 8:Distance1.000Time6:13.20Pace6:13.20
up, strong wind at the end
Leg 9:Distance1.220Time10:41.50Pace8:45.82
Cool-down.

Black Crocs 2 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.252.000.000.0013.25

Fast Running Friend Workout - 2016-06-28 06:38:39
Workout Totals: Distance9.160Time1:10:36.50Pace7:42.50
Today was a busy day. Julia was at the girl's camp and ran some distance close to 3 miles. In the morning I ran with 4 Jenny, another mile alone, then took Joseph and Jacob - with Benjamin helping me - for a 2 mile time trial down the canyon - Joseph's idea, he wanted to know how fast he could run 2 miles down the canyon. I tried to pace the boys for 88 seconds per quarter, and that ended up being pretty close to their fitness for today. Jacob struggled but still ran 5:53/5:57. Joseph did 5:52/5:54. Afterwards both of them were feeling it in the legs.

Benjamin was having hip issues, but was able to do a 5.02 tempo run in 29:16 (including the run with the boys) with 2 breaks to stretch. He ran total of 11.5 in two runs - 7.5 + 4.

Then I took Jenny to the girl's camp where I volunteered to stay overnight for security. I added another 4.25 miles there. The elevation varied between 8800 and 9100 feet and needless to say the course was hilly.
Leg 1:Distance5.010Time39:15.10Pace7:50.08
First 4 with Jenny.
Leg 2:Distance0.450Time4:38.90Pace10:19.78
With Joseph, Jacob, and Benjamin.
Leg 3:Distance2.000Time11:50.40Pace5:55.20
With Joseph, Jacob, and Benjamin down the canyon. Joseph and Benjamin were a bit a head with 11:46.
Leg 4:Distance1.700Time14:52.10Pace8:44.76
Cool-down with Joseph and Jacob.
Fast Running Friend Workout - 2016-06-28 20:09:11
Workout Totals: Distance4.250Time34:39.60Pace8:09.32
Measured the course for Jenny and Julia's run in the morning and tried it out. Put in around 7:20-7:30 effort, actual pace was 8:10 on average, but it varied a lot with the terrain.
Leg 1:Distance4.250Time34:39.60Pace8:09.32
Hilly run at 8800 - 9100 feet at the girl's camp.

Black Crocs 2 Miles: 13.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.000.000.0010.15

Fast Running Friend Workout - 2016-06-29 07:03:53
Workout Totals: Distance10.150Time1:26:19.40Pace8:30.29
I ran at the girl's camp this morning. Jenny and Julia did 4.25. It was hard for them - both struggle with low iron, and the course was at 9000 feet with hills. They did manage to average sub-10:00, though, which I thought was very good. Once we were done, I ran some more to reach the goal of 10 miles for the day.

Benjamin did 8+2, everybody else their usual distances.
Leg 1:Distance4.250Time40:04.50Pace9:25.76
With Jenny and Julia.
Leg 2:Distance5.900Time46:14.90Pace7:50.32
Alone.
Leg 3:Distance0.000Time0:00.00Pace0:00.00
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
 

Black Crocs 2 Miles: 10.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.080.000.000.0010.08

Fast Running Friend Workout - 2016-06-30 08:07:08
Workout Totals: Distance10.080Time1:21:46.20Pace8:06.73
Total of 10. All with the kids. Benjamin did 8+2, Jenny 2, Julia 3, Joseph and Jacob 4, William 2, Stephen 1, Matthew 0.25. Benjamin had a cold, but we were able to work around it by taking water breaks every mile. From what I have observed, it appears he is very sensitive to dehydration - even when healthy right now and under moderate temperatures/sun exposure he can get very tired if he does not take in water frequently. When he has a cold, things are significantly worse.
Leg 1:Distance1.020Time9:10.30Pace8:59.51
With Benjamin, Joseph, Jacob, William, and Stephen plus Matthew and Mary in the stroller.
Leg 2:Distance1.020Time8:12.40Pace8:02.75
Same company minus Benjamin and Stephen.
Leg 3:Distance0.250Time2:20.70Pace9:22.80
With Matthew.
Leg 4:Distance2.040Time16:42.30Pace8:11.32
With Joseph and Jacob.
Leg 5:Distance0.750Time5:34.50Pace7:26.00
Alone.
Leg 6:Distance5.000Time39:46.00Pace7:57.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.140.000.000.0016.14

Fast Running Friend Workout - 2016-07-01 07:38:03
Workout Totals: Distance16.140Time1:51:37.60Pace6:54.97
I found myself in a dilemma. I needed to get a long run in with a tempo somehow. Benjamin needed to get a long tempo in. Sarah is 27 weeks pregnant and cannot run uphill, so she needs to start her run in the canyon. Benjamin has a cold and his hip is still not 100%. We have a 5 K (Murray Fun Days) coming up on Monday. Little boys need to run as well. Somehow I managed to find a solution that addressed all of the issues this morning.

Benjamin and I took Sarah to Canyon Glen Park. She ran home from there. We warmed-up 3.45 to the magic mark above Vivian Park and then did 8 mile tempo to the house. I carried a bottle with Emergen-C as I thought if he carried it it would mess up his already messed up form even more and we stopped religiously for Benjamin to take a few sips and stretch at the end of every mile. Benjamin was able to get through the run without major issues and finished strong gapping me by 10 seconds over the last 0.2 on the hill. He averaged 5:42 for the whole run, I got 5:43.5 average.

Then I ran back 4.7 to the car with Joseph and Jacob - we also stopped every mile for Emergen-C and to massage Joseph's legs. So I managed to get in 16 miles today with 8 of it at a tempo pace. Benjamin got in 11.5. Jenny and Julia ran with William and Stephen - usual distances.
Leg 1:Distance3.450Time28:30.40Pace8:15.77
Warm-up with Benjamin.
Leg 2:Distance8.000Time45:49.00Pace5:43.62
8 mile tempo with Benjamin.
Leg 3:Distance4.690Time37:18.20Pace7:57.23
With Joseph and Jacob.

Black Crocs 2 Miles: 16.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.3111.31

Fast Running Friend Workout - 2016-07-02 07:58:44
Workout Totals: Distance11.311Time1:33:06.50Pace8:13.90
Today Joseph and Jacob did a 500 time trial on the track. Joseph got 1:34.6, Jacob 1:35.7, splits were Joseph - 17,18,20,20,19. Jacob - 17,19,21,19,19.

Benjamin did 8, William 3, Stephen 2, Joseph and Jacob 5, Julia 3, Jenny 4, Matthew 0.25.
Leg 1:Distance1.000Time9:13.90Pace9:13.90
Warm up with Benjamin, Joseph, Jacob, William, and Stephen, plus Matthew and Mary in the stroller.
Leg 2:Distance0.311Time1:35.70Pace5:07.72
Joseph and Jacob's time trial.
Split 1:Distance0.305Time1:34.60Pace5:10.16
Cumilative:Distance0.305Time1:34.60Pace5:10.16
Split 2:Distance0.006Time0:01.10Pace3:03.33
Cumilative:Distance0.311Time1:35.70Pace5:07.72
 
Leg 3:Distance1.000Time9:38.80Pace9:38.80
Back to the house with the gang.
Leg 4:Distance0.250Time2:20.10Pace9:20.40
With Matthew.
Leg 5:Distance2.750Time23:44.80Pace8:38.11
With Joseph and Jacob.
Leg 6:Distance5.000Time39:16.80Pace7:51.36
With Benjamin.
Leg 7:Distance1.000Time7:16.40Pace7:16.40
With William.

Black Crocs 2 Miles: 11.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.622.006.000.3171.93
Black Crocs 2 Miles: 61.85
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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