Breaking the Wall

Week starting Aug 07, 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: 238.56 Year: 1577.43
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Red Crocs Lifetime Miles: 1909.35
Brown Crocs 1 Lifetime Miles: 1119.99
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.904.0019.150.0076.05
Black Crocs 2 Miles: 55.98Khaki Crocs 1 Miles: 20.07
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
10.080.000.000.0010.08

Fast Running Friend Workout - 2016-08-08 07:58:12
Workout Totals: Distance10.080Time1:21:20.50Pace8:04.18
Regular easy day, total of 10 for me and Benjamin, usual distances for younger kids.
Leg 1:Distance1.020Time8:59.80Pace8:49.22
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:33.80Pace7:24.90
With Matthew/Mary in the stroller.
Leg 3:Distance2.040Time17:25.80Pace8:32.65
With Benjamin,Joseph and Jacob.
Leg 4:Distance6.000Time47:21.10Pace7:53.52
With Benjamin.

Black Crocs 2 Miles: 10.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.650.006.000.0015.65

Fast Running Friend Workout - 2016-08-09 07:27:15
Workout Totals: Distance15.650Time2:01:40.30Pace7:46.47
Did a workout with Benjamin, then ran with Joseph, Jacob, and William. Usual distances for the kids today.

Benjamin and I did 3x2 in the canyon, 1 up and 2 down. Benjamin did 11:09, 10:12, 10:16. He felt tired from the Saturday workout. I did 11:55, 10:59, 10:57 - also tired, but not quite as much.
Leg 1:Distance2.280Time18:07.30Pace7:56.89
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:55.80Pace5:57.90
Interval up the canyon.
Leg 3:Distance1.120Time11:57.20Pace10:40.36
Recovery.
Leg 4:Distance2.000Time10:59.50Pace5:29.75
Interval down the canyon.
Leg 5:Distance2.000Time23:35.70Pace11:47.85
Recovery.
Leg 6:Distance2.000Time10:57.30Pace5:28.65
Interval down the canyon.
Leg 7:Distance0.250Time2:30.50Pace10:02.00
To the car.
Leg 8:Distance3.000Time23:50.50Pace7:56.83
With Joseph, Jacob, and William.
Leg 9:Distance1.000Time7:46.50Pace7:46.50
With Joseph and Jacob.

Black Crocs 2 Miles: 15.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.102.000.000.0010.10

Fast Running Friend Workout - 2016-08-10 07:48:05
Workout Totals: Distance10.100Time1:18:32.40Pace7:46.57
Today Joseph and Jacob did the 2 mile tempo run down the Provo Canyon. Benjamin paced Joseph, I paced Jacob. Joseph ran 11:39 (5:52,5:47). Jacob got 11:59 (5:54,6:05). The goal is to get them to the point where they are breaking 11:00 in about a year. Then they will be running in the low to sub-18:00 in Draper Days 5 K, and around 10:15 at the JO Nationals 3000 (assuming good conditions and sea-level) - this should make them podium competitive (top 8).

Total of 10 for me and Benjamin, usual distances for the younger kids.
Leg 1:Distance1.150Time10:01.30Pace8:42.87
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.000Time11:59.40Pace5:59.70
Paced Jacob through 2 mile tempo down the canyon.
Leg 3:Distance0.950Time8:38.50Pace9:05.79
Cool-down with Joseph, Benjamin, and Jacob.
Leg 4:Distance6.000Time47:53.20Pace7:58.87
With Benjamin.

Black Crocs 2 Miles: 10.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.032.000.000.0010.03

Fast Running Friend Workout - 2016-08-11 07:42:35
Workout Totals: Distance10.030Time1:20:03.80Pace7:58.94
Benjamin and I did 10, usual distances for the kids. I paced Jenny through a 2 mile tempo run in 12:45 (6:19,6:26) on the same course as last week. William did a 3000 time trial on the track in 13:15 (4:15,4:33,4:28) - Benjamin, Joseph, and Jacob paced him.
Leg 1:Distance3.030Time26:11.90Pace8:38.78
Warm-up with Jenny.
Leg 2:Distance2.000Time12:45.30Pace6:22.65
Jenny's 2 mile tempo run.
Leg 3:Distance1.020Time8:48.60Pace8:38.24
Cool-down with Jenny.
Leg 4:Distance0.700Time5:50.20Pace8:20.29
Ran to meet Benjamin and the boys, and then back with them.
Leg 5:Distance3.280Time26:27.80Pace8:04.09
To the car with Benjamin.

Black Crocs 2 Miles: 10.03
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2016-08-12 08:13:09
Workout Totals: Distance10.120Time1:20:54.20Pace7:59.66
Benjamin and I did our usual 10, younger kids also ran their usual distances.
Leg 1:Distance1.020Time9:06.40Pace8:55.69
With Stephen (Matthew/Mary in the stroller).
Leg 2:Distance1.020Time7:48.10Pace7:38.92
Alone (Matthew/Mary in the stroller).
Leg 3:Distance2.040Time16:00.60Pace7:50.88
With Benjamin and Jacob.
Leg 4:Distance2.040Time16:02.50Pace7:51.81
With Benjamin and Joseph.
Leg 5:Distance4.000Time31:56.60Pace7:59.15
With Benjamin.

Black Crocs 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.920.0013.150.0020.07

Fast Running Friend Workout - 2016-08-13 06:41:13
Workout Totals: Distance20.070Time2:13:29.50Pace6:39.08
Today Benjamin and I ran a hard tempo on the Provo River Half course. I put in a more or less steady effort and got 1:16:21 ( we ran a little bit further, so the actual time was 1:16:34. Benjamin ran with me for the first 4 miles, then gradually upped the effort culminating in a 5:09 mile around 10, and then coasted at around 5:20 to the finish. His half time was 1:12:37.

Afterwards I ran the usual distances with the little boys. Jenny ran 6, Julia 5.
Leg 1:Distance1.200Time10:05.40Pace8:24.50
Warm-up with Benjamin.
Leg 2:Distance13.150Time1:16:34.10Pace5:49.36
Hard effort on the Provo River Half course + a little extra.
Split 1:Distance2.500Time14:28.30Pace5:47.32
Cumilative:Distance2.500Time14:28.30Pace5:47.32
Park bathroom mark.
Split 2:Distance4.000Time22:50.40Pace5:42.60
Cumilative:Distance6.500Time37:18.70Pace5:44.42
S mark at the start of the old highway.
Split 3:Distance0.500Time3:22.30Pace6:44.60
Cumilative:Distance7.000Time40:41.00Pace5:48.71
8 mark on the old highway - uphill.
Split 4:Distance0.500Time3:12.60Pace6:25.20
Cumilative:Distance7.500Time43:53.60Pace5:51.15
16 mark on the old highway - uphill.
Split 5:Distance0.170Time1:15.80Pace7:25.88
Cumilative:Distance7.670Time45:09.40Pace5:53.25
16 mark on the way back.
Split 6:Distance1.000Time5:43.10Pace5:43.10
Cumilative:Distance8.670Time50:52.50Pace5:52.08
S mark.
Split 7:Distance4.480Time25:41.60Pace5:44.11
Cumilative:Distance13.150Time1:16:34.10Pace5:49.36
Finish at the bridge. The 3 mile tempo stretch was 17:05.
 
Leg 3:Distance0.720Time7:27.20Pace10:21.11
Cool-down with Benjamin.
Leg 4:Distance4.000Time31:45.10Pace7:56.27
With Joseph, Jacob, and William.
Leg 5:Distance1.000Time7:37.70Pace7:37.70
With Joseph and Jacob.

Khaki Crocs 1 Miles: 20.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.904.0019.150.0076.05
Black Crocs 2 Miles: 55.98Khaki Crocs 1 Miles: 20.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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