Breaking the Wall

Week starting Jun 22, 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: 24.00 Month: 167.37 Year: 2235.23
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: 268.74
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.460.005.650.0082.11
Green Crocs 7 Miles: 70.11
Night Sleep Time: 40.00Nap Time: 1.00Total Sleep Time: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. William had a rash, so he stayed home, and Sarah and I took turns staying home with William.

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.910.000.650.0012.56

test

Fast Running Friend Workout - 2014-06-23 07:48:26
Workout Totals
Distance Time Pace
12.560 1:37:24.10 7:45.29
Total of 12.5. Benjamin did 9, Jenny 4, Julia, Joseph, and Jacob 3, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:09:12.20. 7:41.36 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:09:12.20 7:41.36  
Leg 2
Distance Time Pace Comment
3.06 22:33.90. 7:22.45 With Julia, Joseph, and Jacob. William did the first mile.
Split# Distance Time Pace Comment
1 1.000 8:02.10 8:02.10 With William. Joseph and Jacob ran ahead.
2 1.410 10:37.90 7:32.41 With Julia, Joseph, and Jacob - caught up to Joseph and Jacob.
3 0.650 3:53.90 5:59.85 Picked it up and ran head to make it in time to take Benjamin to class.
Leg 3
Distance Time Pace Comment
0.5 5:38.00. 11:16.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:38.00 11:16.00  

Green Crocs 7 Miles: 12.56
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.050.003.000.0013.05

Fast Running Friend Workout - 2014-06-24 07:57:02
Workout Totals
Distance Time Pace
13.050 1:41:07.80 7:44.97
Benjamin did 11.5, Jenny 5, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. Benjamin and I did a 3 mile tempo run. Details below.
Leg 1
Distance Time Pace Comment
5.4 42:45.50. 7:55.09 Warm-up.
Split# Distance Time Pace Comment
1 5.400 42:45.50 7:55.09  
Leg 2
Distance Time Pace Comment
3 16:09.80. 5:23.27 Tempo run. The purpose was to test Benjamin's recovery from the half-marathon. We opened in 5:10 for the first mile. Then fortunately for me Benjamin felt tired and slowed down to 5:20. This allowed me to make it to about 1.75 with him. After than I could not keep up anymore. I had 10:35 at 2 miles (5:25), and 5:34 for the last mile. Benjamin did 5:22/5:20. He was tired, and it started getting warm. But at least he could go sub-5:20 today. I was happy that I was able to run 5:23 average with a 5:10 opening mile. Still hanging in there.
Split# Distance Time Pace Comment
1 3.000 16:09.80 5:23.27  
Leg 3
Distance Time Pace Comment
3.15 28:38.20. 9:05.46 To the house.
Split# Distance Time Pace Comment
1 3.150 28:38.20 9:05.46  
Leg 4
Distance Time Pace Comment
1 8:36.30. 8:36.30 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:36.30 8:36.30  
Leg 5
Distance Time Pace Comment
0.5 4:58.00. 9:56.00 With Stephen.
Split# Distance Time Pace Comment
1 0.500 4:58.00 9:56.00  

Green Crocs 7 Miles: 13.05
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 - 2014-06-25 07:47:17
Workout Totals
Distance Time Pace
12.500 1:39:49.40 7:59.15
Total of 12.5, Julia, Joseph, and Jacob did 3, Benjamin 9, Jenny 5, William 1, Stephen 0.5.
Leg 1
Distance Time Pace Comment
9 1:08:25.20. 7:36.13 With Benjamin.
Split# Distance Time Pace Comment
1 9.000 1:08:25.20 7:36.13  
Leg 2
Distance Time Pace Comment
3 25:53.80. 8:37.93 With Julia, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 3.000 25:53.80 8:37.93  
Leg 3
Distance Time Pace Comment
0.5 5:30.40. 11:00.80 With Stephen. He ran the whole way without holding the hand. This is now his 0.5 record for running by himself.
Split# Distance Time Pace Comment
1 0.500 5:30.40 11:00.80  

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
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-26 05:28:20
Workout Totals
Distance Time Pace
12.000 1:36:17.00 8:01.42
Total of 12. Benjamin did 9. Joseph and Jacob did 3, Julia did 2 - her feet were hurting. William did 1, including 0.5 time trial on the road. Details below.
Leg 1
Distance Time Pace Comment
9 1:09:08.70. 7:40.97 With Benjamin
Split# Distance Time Pace Comment
1 9.000 1:09:08.70 7:40.97  
Leg 2
Distance Time Pace Comment
0.5 4:47.40. 9:34.80 Warm-up with William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 0.500 4:47.40 9:34.80  
Leg 3
Distance Time Pace Comment
0.5 3:40.70. 7:21.40 William's time trial. He opened with 1:51 in the first quarter, and closed with 1:49. Joseph and Jacob assisted. It is a special moment for me when I see them working together to set the pace for their little brother William - they look very mature for their age (they are 9 and 7) - their pace is steady, they have a good sense of it, and they run side by side blocking the wind like professional rabbits.
Split# Distance Time Pace Comment
1 0.500 3:40.70 7:21.40  
Leg 4
Distance Time Pace Comment
1.5 13:35.30. 9:03.53 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 1.500 13:35.30 9:03.53  
Leg 5
Distance Time Pace Comment
0.5 5:04.90. 10:09.80 With Joseph, Jacob, and Stephen.
Split# Distance Time Pace Comment
1 0.500 5:04.90 10:09.80  

Green Crocs 7 Miles: 12.00
Night Sleep Time: 6.00Nap Time: 1.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2014-06-27 08:30:38
Workout Totals
DistanceTimePace
12.0001:32:11.507:40.96
Benjamin and Jenny were at the youth conference. So I ran just with the little kids. Julia, Joseph, and Jacob did 3, William 1, Stephen 0.5. I did a total of 12.
Leg 1
DistanceTimePaceComment
325:38.80.8:32.93With Joseph, Jacob, and Julia.
Split#DistanceTimePaceComment
13.00025:38.808:32.93
Leg 2
DistanceTimePaceComment
17:32.40.7:32.40Alone.
Split#DistanceTimePaceComment
11.0007:32.407:32.40
Leg 3
DistanceTimePaceComment
0.55:07.40.10:14.80With Stephen.
Split#DistanceTimePaceComment
10.5005:07.4010:14.80
Leg 4
DistanceTimePaceComment
18:48.90.8:48.90With William.
Split#DistanceTimePaceComment
11.0008:48.908:48.90
Leg 5
DistanceTimePaceComment
6.545:04.00.6:56.00Alone from the house to Bridal Veil Falls to pick up the car.
Split#DistanceTimePaceComment
16.50045:04.006:56.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.002.000.0020.00

Fast Running Friend Workout - 2014-06-28 05:50:14
Workout Totals
Distance Time Pace
20.000 2:31:24.80 7:34.24
Total of 20. Benjamin did 6 at the youth conference, Jenny did 1 when she got back, Julia 2, Joseph and Jacob 3, William 1, Stephen 0.5. I did a tempo run at the end, details below.
Leg 1
Distance Time Pace Comment
11 1:21:31.90. 7:24.72 Alone.
Split# Distance Time Pace Comment
1 11.000 1:21:31.90 7:24.72  
Leg 2
Distance Time Pace Comment
1 8:12.10. 8:12.10 With William, Joseph, and Jacob.
Split# Distance Time Pace Comment
1 1.000 8:12.10 8:12.10  
Leg 3
Distance Time Pace Comment
2.04 17:52.00. 8:45.49 With Joseph and Jacob.
Split# Distance Time Pace Comment
1 2.040 17:52.00 8:45.49  
Leg 4
Distance Time Pace Comment
0.5 5:06.30. 10:12.60 With Stephen.
Split# Distance Time Pace Comment
1 0.500 5:06.30 10:12.60  
Leg 5
Distance Time Pace Comment
5.46 38:42.50. 7:05.37 Back to the car at Bridal Veil Falls.
Split# Distance Time Pace Comment
1 3.300 24:49.50 7:31.36 Easy pace.
2 2.000 11:56.10 5:58.05 Short tempo run uphill. Was pleasantly surprised that I was able to run sub-6:00 uphill at the end of 20 when it was already warm.
3 0.160 1:56.90 12:10.62 Short cool-down.

Green Crocs 7 Miles: 20.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
76.460.005.650.0082.11
Green Crocs 7 Miles: 70.11
Night Sleep Time: 40.00Nap Time: 1.00Total Sleep Time: 41.00
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