Breaking the Wall

Week starting Jun 28, 2020

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 ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
19861987198819891990199119921993199419951996199719981999200020012002200320042005200620072008200920102011201220132014201520162017201820192020
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: 0.00 Month: 51.55 Year: 2011.51
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 881.43
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.181.007.502.1275.80
Neon Crocs 3 Miles: 75.81
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. Church at home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.002.500.0012.00

Fast Running Friend Workout - 2020-06-29 08:14:14
Workout Totals: Distance12.000Time1:31:10.00Pace7:35.83
Usual 12. Did an impromptu tempo run - 2.5 down the canyon in 14:33. Had a hard time finding the adrenaline, even said a prayer specifically for it with about a mile to go. As soon as I did, Benjamin appeared and pulled me for the rest of it. Ran the last quarter in 81.

Bella surprised me today. I was holding her hand, and we stopped at the gates, but she ended up with 8:31 for the mile on the big boy course. Mary had to work to keep up.
Leg 1:Distance9.000Time1:06:49.00Pace7:25.44
Part with the kids, part alone.
Split 1:Distance4.550Time35:20.30Pace7:46.00
Cumilative:Distance4.550Time35:20.30Pace7:46.00
Split 2:Distance2.500Time14:33.00Pace5:49.20
Cumilative:Distance7.050Time49:53.30Pace7:04.58
Split 3:Distance1.950Time16:55.70Pace8:40.87
Cumilative:Distance9.000Time1:06:49.00Pace7:25.44
 
Leg 2:Distance1.000Time8:31.50Pace8:31.50
With Mary, Bella, William, and Stephen, part with Sarah on the big boy course. Bella was holding the hand.
Leg 3:Distance2.000Time15:49.50Pace7:54.75
With Benjamin and Stephen - I think. Maybe with Matthew as well.

Neon Crocs 3 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
12.250.000.000.0012.25

Fast Running Friend Workout - 2020-06-30 08:32:20
Workout Totals: Distance12.250Time1:35:26.00Pace7:47.43
Easy runs, usual distances.
Leg 1:Distance9.000Time1:09:14.70Pace7:41.63
With Benjamin, I think part with Joseph and Jacob.
Leg 2:Distance0.250Time2:29.00Pace9:56.00
With Bella.
Leg 3:Distance2.000Time15:58.10Pace7:59.05
I think this was with Joseph, Benjamin, Stephen and Jacob - maybe other boys as well.
Leg 4:Distance1.000Time7:44.20Pace7:44.20
With Benjamin and Stephen, I think.

Neon Crocs 3 Miles: 12.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.910.000.001.1212.03

Fast Running Friend Workout - 2020-07-01 08:09:56
Workout Totals: Distance12.035Time1:34:31.50Pace7:51.25
Jacob did a mile time trial on the track, and ran a small PR of 5:13.9 splits of 78, 77, 80, 76. Benjamin paced him. I ran the first 1009 meters, and the last 200.

Matthew did 400 in 80.6.

William tried to run the last 800 with Jacob, but could not keep up, and ran something along the lines of 2:50.

Otherwise, easy runs.
Leg 1:Distance1.000Time7:37.70Pace7:37.70
Alone.
Leg 2:Distance1.811Time15:06.30Pace8:20.44
Warm-up.
Split 1:Distance1.000Time7:53.60Pace7:53.60
Cumilative:Distance1.000Time7:53.60Pace7:53.60
Split 2:Distance0.062Time0:18.90Pace5:04.84
Cumilative:Distance1.062Time8:12.50Pace7:43.75
Split 3:Distance0.187Time1:54.60Pace10:12.83
Cumilative:Distance1.249Time10:07.10Pace8:06.07
Split 4:Distance0.062Time0:19.40Pace5:12.90
Cumilative:Distance1.311Time10:26.50Pace7:57.88
Split 5:Distance0.500Time4:39.80Pace9:19.60
Cumilative:Distance1.811Time15:06.30Pace8:20.44
 
Leg 3:Distance0.851Time5:13.90Pace6:08.86
Jacob's mile time trial.
Split 1:Distance0.627Time3:18.10Pace5:15.95
Cumilative:Distance0.627Time3:18.10Pace5:15.95
Split 2:Distance0.100Time1:19.40Pace13:14.00
Cumilative:Distance0.727Time4:37.50Pace6:21.71
Split 3:Distance0.124Time0:36.40Pace4:53.55
Cumilative:Distance0.851Time5:13.90Pace6:08.86
 
Leg 4:Distance0.248Time1:20.60Pace5:25.00
400 with Matthew, Benjamin, and William.
Leg 5:Distance1.000Time8:21.50Pace8:21.50
Cool-down with the boys.
Leg 6:Distance4.125Time33:01.30Pace8:00.32
With Benjamin. Part with Joseph.
Leg 7:Distance1.000Time8:00.40Pace8:00.40
With Benjamin and Jacob, I think.
Leg 8:Distance2.000Time15:49.80Pace7:54.90
With Benjamin, Joseph, and Jacob.

Neon Crocs 3 Miles: 12.04
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 - 2020-07-02 08:32:32
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
Easy runs, total of 12 for me and Benjamin, usual distances for other kids as well.
Leg 1:Distance2.000Time15:51.70Pace7:55.85
Alone.
Leg 2:Distance7.000Time55:55.80Pace7:59.40
With Benjamin, Joseph, and Jacob - part with Jenny.
Leg 3:Distance3.000Time23:01.10Pace7:40.37
With Stephen, and Benjamin, part with Matthew.

Neon Crocs 3 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
9.061.002.000.0012.06

Fast Running Friend Workout - 2020-07-03 08:09:14
Workout Totals: Distance12.060Time1:29:58.90Pace7:27.67
Total of 12. Matthew ran a mile PR on the track - 6:20.1. Splits 91, 97, 99, 91. He keeps breaking hard drives on his laptop, so I told him he could get an SSD drive (which I hope will not break as easily) if he ran 6:20, and he did just that.

Then I added a couple of pickups in the middle of the run for the rest of the distance. Again, struggles generating adrenaline. The pattern seems to be that I can find some for a surge, but cannot generate a steady flow to keep the pace.
Leg 1:Distance1.060Time8:30.80Pace8:01.89
Warm-up.
Leg 2:Distance1.000Time6:20.10Pace6:20.10
Matthew's time trial - Joseph, Jacob, William and Stephen helped with the pacing.
Leg 3:Distance1.000Time8:09.30Pace8:09.30
Cool-down with the boys.
Leg 4:Distance9.000Time1:06:58.70Pace7:26.52
Part with the kids, part alone.
Split 1:Distance2.400Time18:56.80Pace7:53.67
Cumilative:Distance2.400Time18:56.80Pace7:53.67
Split 2:Distance1.000Time6:10.40Pace6:10.40
Cumilative:Distance3.400Time25:07.20Pace7:23.29
up
Split 3:Distance1.580Time12:32.00Pace7:55.95
Cumilative:Distance4.980Time37:39.20Pace7:33.65
Split 4:Distance1.000Time5:45.80Pace5:45.80
Cumilative:Distance5.980Time43:25.00Pace7:15.62
down
Split 5:Distance3.020Time23:33.70Pace7:48.11
Cumilative:Distance9.000Time1:06:58.70Pace7:26.52
 

Neon Crocs 3 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.460.003.001.0015.46

Fast Running Friend Workout - 2020-07-04 08:28:03
Workout Totals: Distance15.460Time1:59:00.30Pace7:41.86
Total of about 16.

Jenny ran 5:47 mile down the canyon, Stephen 5:54, which is his course PR. Might be a PR, if not, then very close, for Jenny.

Benjamin did 2x3 down 10:02, up 11:26, down 9:48. The downs went OK, but he had struggles generating power on the up. I was his rabbit on the last one starting 2 minutes ahead and running as close to 6:00 as possible. He caught me with a bit more than 0.125 left, and I was able to keep up with him, and run the last 0.125 in 36.

Then we rested a bit, and he paced me through an uphill mile in 5:54. I just had to prove to myself that I can still run sub-6:00 uphill.
Leg 1:Distance0.980Time8:22.40Pace8:32.65
Warm-up.
Leg 2:Distance1.000Time5:54.10Pace5:54.10
With Jenny, Joseph, William, and Stephen.
Split 1:Distance1.000Time5:47.20Pace5:47.20
Cumilative:Distance1.000Time5:47.20Pace5:47.20
Split 2:Distance0.000Time0:06.90Pace0:00.00
Cumilative:Distance1.000Time5:54.10Pace5:54.10
 
Leg 3:Distance3.500Time28:23.90Pace8:06.83
Part with the kids, part alone.
Leg 4:Distance2.000Time11:48.80Pace5:54.40
2 miles being Benjamin's target rabbit.
Leg 5:Distance0.500Time5:00.00Pace10:00.00
Recovery with Benjamin.
Leg 6:Distance1.000Time5:54.70Pace5:54.70
Uphill mile, Benjamin pulled me.
Leg 7:Distance3.480Time30:00.00Pace8:37.24
Cool-down/distance with Benjamin.
Leg 8:Distance3.000Time23:36.40Pace7:52.13
With Matthew.

Neon Crocs 3 Miles: 15.46
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.181.007.502.1275.80
Neon Crocs 3 Miles: 75.81
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):