Breaking the Wall

Week starting Sep 29, 2019

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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 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: 123.22 Year: 3048.88
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.595.1910.744.2578.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.905.000.250.0012.15

Fast Running Friend Workout - 2019-09-30 07:37:21
Workout Totals: Distance12.150Time1:26:42.90Pace7:08.22
Did a tempo run with Jenny this morning. She did 5 miles down the canyon in 32:22, her new course record. Ran with Matthew in the evening. Other kids ran on their own.
Leg 1:Distance2.480Time19:56.70Pace8:02.54
Warm-up with Jenny.
Leg 2:Distance5.000Time32:22.00Pace6:28.40
Tempo run with Jenny.
Leg 3:Distance2.670Time19:13.30Pace7:11.95
Cool-down alone.
Leg 4:Distance0.627Time4:25.30Pace7:03.13
With Matthew.
Leg 5:Distance0.248Time1:29.00Pace5:58.87
With Matthew.
Leg 6:Distance1.125Time9:16.60Pace8:14.76
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.790.192.242.2512.47

Fast Running Friend Workout - 2019-10-01 08:22:01
Workout Totals: Distance12.478Time1:43:25.30Pace8:17.30
Did 8x0.25 with Joseph, Jacob, and Benjamin. The recovery was supposed to be 0.125, but Joseph was struggling, so we took longer recoveries between some of the intervals. The target was 76, but we missed it a few times. However, Joseph was able to focus on the last one and run 75. Then Benjamin and I did 6x0.25 with Stephen with the target of 90. I stopped him a couple of times and had him restart the interval when he was mentally not in it, but he did manage to do 6 under 90.

Then Benjamin and I ran a mile with Matthew on the big boy course (with hills). We gave him a choice - one mile fast (defined as 7:20 or faster), or two miles slow. He chose one mile fast, and made the standard running the course PR in 7:05.

In the evening William wanted to do the mile time trial. He was doing great through the first two laps - 80, 86, but then mentally lost it, ran 97 and I stopped him at 1200 in 4:23. I wanted him to do 4x400 after that, but he did only 1 in 81.9, and then had a fit. So that was it for his workout today.
Leg 1:Distance1.224Time9:47.30Pace7:59.82
Warm-up.
Leg 2:Distance3.310Time25:39.70Pace7:45.17
8x0.25 in the park (flat) with Joseph, Jacob, and Benjamin.
Split 1:Distance0.250Time1:17.40Pace5:09.60
Cumilative:Distance0.250Time1:17.40Pace5:09.60
Split 2:Distance0.125Time1:31.40Pace12:11.20
Cumilative:Distance0.375Time2:48.80Pace7:30.13
Split 3:Distance0.250Time1:16.00Pace5:04.00
Cumilative:Distance0.625Time4:04.80Pace6:31.68
Split 4:Distance0.125Time1:45.90Pace14:07.20
Cumilative:Distance0.750Time5:50.70Pace7:47.60
Split 5:Distance0.250Time1:17.90Pace5:11.60
Cumilative:Distance1.000Time7:08.60Pace7:08.60
Split 6:Distance0.270Time2:42.20Pace10:00.74
Cumilative:Distance1.270Time9:50.80Pace7:45.20
Split 7:Distance0.250Time1:16.30Pace5:05.20
Cumilative:Distance1.520Time11:07.10Pace7:18.88
Split 8:Distance0.125Time1:46.00Pace14:08.00
Cumilative:Distance1.645Time12:53.10Pace7:49.97
Split 9:Distance0.250Time1:17.90Pace5:11.60
Cumilative:Distance1.895Time14:11.00Pace7:29.08
Split 10:Distance0.270Time2:56.00Pace10:51.85
Cumilative:Distance2.165Time17:07.00Pace7:54.36
Split 11:Distance0.250Time1:17.60Pace5:10.40
Cumilative:Distance2.415Time18:24.60Pace7:37.39
Split 12:Distance0.125Time1:31.20Pace12:09.60
Cumilative:Distance2.540Time19:55.80Pace7:50.79
Split 13:Distance0.250Time1:19.10Pace5:16.40
Cumilative:Distance2.790Time21:14.90Pace7:36.95
Split 14:Distance0.270Time3:09.60Pace11:42.22
Cumilative:Distance3.060Time24:24.50Pace7:58.59
Split 15:Distance0.250Time1:15.20Pace5:00.80
Cumilative:Distance3.310Time25:39.70Pace7:45.17
Leg 3:Distance1.630Time14:10.10Pace8:41.53
Stephen's workout.
Split 1:Distance0.250Time1:27.90Pace5:51.60
Cumilative:Distance0.250Time1:27.90Pace5:51.60
Split 2:Distance0.125Time1:42.10Pace13:36.80
Cumilative:Distance0.375Time3:10.00Pace8:26.67
Split 3:Distance0.250Time1:29.50Pace5:58.00
Cumilative:Distance0.625Time4:39.50Pace7:27.20
Split 4:Distance0.125Time1:50.20Pace14:41.60
Cumilative:Distance0.750Time6:29.70Pace8:39.60
Split 5:Distance0.250Time1:29.80Pace5:59.20
Cumilative:Distance1.000Time7:59.50Pace7:59.50
Split 6:Distance0.125Time1:56.50Pace15:32.00
Cumilative:Distance1.125Time9:56.00Pace8:49.78
Split 7:Distance0.250Time1:29.30Pace5:57.20
Cumilative:Distance1.375Time11:25.30Pace8:18.40
Split 8:Distance0.125Time1:55.60Pace15:24.80
Cumilative:Distance1.500Time13:20.90Pace8:53.93
Split 9:Distance0.130Time0:49.20Pace6:18.46
Cumilative:Distance1.630Time14:10.10Pace8:41.53
Leg 4:Distance0.687Time6:11.70Pace9:01.05
The rest of Stephen's workout.
Split 1:Distance0.250Time2:40.70Pace10:42.80
Cumilative:Distance0.250Time2:40.70Pace10:42.80
Split 2:Distance0.250Time1:29.50Pace5:58.00
Cumilative:Distance0.500Time4:10.20Pace8:20.40
Split 3:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance0.625Time5:47.90Pace9:16.64
Split 4:Distance0.062Time0:23.80Pace6:23.87
Cumilative:Distance0.687Time6:11.70Pace9:01.05
Leg 5:Distance0.437Time3:34.30Pace8:10.39
Last part of Stephen's workout.
Split 1:Distance0.187Time2:06.00Pace11:13.80
Cumilative:Distance0.187Time2:06.00Pace11:13.80
Split 2:Distance0.250Time1:28.30Pace5:53.20
Cumilative:Distance0.437Time3:34.30Pace8:10.39
Leg 6:Distance0.650Time5:33.50Pace8:33.08
Cool-down.
Leg 7:Distance1.000Time7:05.80Pace7:05.80
With Matthew and Benjamin.
Leg 8:Distance1.050Time8:37.00Pace8:12.38
Warm-up to the track with William.
Leg 9:Distance1.490Time12:41.50Pace8:31.07
William's workout.
Split 1:Distance0.744Time4:23.60Pace5:54.30
Cumilative:Distance0.744Time4:23.60Pace5:54.30
Split 2:Distance0.250Time2:59.60Pace11:58.40
Cumilative:Distance0.994Time7:23.20Pace7:25.88
Split 3:Distance0.248Time1:21.90Pace5:30.24
Cumilative:Distance1.242Time8:45.10Pace7:02.79
Split 4:Distance0.248Time3:56.40Pace15:53.23
Cumilative:Distance1.490Time12:41.50Pace8:31.07
Split 5:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance1.490Time12:41.50Pace8:31.07
Leg 10:Distance1.000Time10:04.40Pace10:04.40
Cool-down with William.

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 - 2019-10-02 08:45:33
Workout Totals: Distance12.000Time1:34:04.50Pace7:50.38
Total of 12, easy runs, usual distances for the younger kids. Benjamin did a 6 mile tempo down the canyon with the target of progressively increasing the pace from 6:00 to 5:00. His opening mile was 5:57, closing 4:58, and his total time was a bit under 5:30 average, I think 32:48 or so.
Leg 1:Distance4.000Time31:40.90Pace7:55.23
With Jacob, William, and Stephen.
Leg 2:Distance4.000Time30:40.70Pace7:40.18
With Joseph.
Leg 3:Distance1.000Time7:54.50Pace7:54.50
With Jacob and Matthew.
Leg 4:Distance3.000Time23:48.40Pace7:56.13
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.780.000.252.0014.03

Fast Running Friend Workout - 2019-10-03 09:05:50
Workout Totals: Distance14.025Time1:52:11.90Pace7:59.99
William finally graduated from 8x0.25 workout - he was able to get the intervals on pace (84) and not cut the recovery short. Julia did 4x0.25 in the 90-93 range with long rests, and then one more in 89.1. Other kids ran easy.
Leg 1:Distance1.100Time9:22.80Pace8:31.64
Warm-up with William and Julia.
Leg 2:Distance2.875Time22:55.50Pace7:58.43
8x0.25 with William.
Split 1:Distance0.250Time1:26.40Pace5:45.60
Cumilative:Distance0.250Time1:26.40Pace5:45.60
Split 2:Distance0.125Time1:28.80Pace11:50.40
Cumilative:Distance0.375Time2:55.20Pace7:47.20
Split 3:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance0.625Time4:16.60Pace6:50.56
Split 4:Distance0.125Time1:40.50Pace13:24.00
Cumilative:Distance0.750Time5:57.10Pace7:56.13
Split 5:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance1.000Time7:17.80Pace7:17.80
Split 6:Distance0.125Time1:45.10Pace14:00.80
Cumilative:Distance1.125Time9:02.90Pace8:02.58
Split 7:Distance0.250Time1:22.50Pace5:30.00
Cumilative:Distance1.375Time10:25.40Pace7:34.84
Split 8:Distance0.125Time1:41.10Pace13:28.80
Cumilative:Distance1.500Time12:06.50Pace8:04.33
Split 9:Distance0.250Time1:24.60Pace5:38.40
Cumilative:Distance1.750Time13:31.10Pace7:43.49
Split 10:Distance0.125Time1:44.10Pace13:52.80
Cumilative:Distance1.875Time15:15.20Pace8:08.11
Split 11:Distance0.250Time1:21.50Pace5:26.00
Cumilative:Distance2.125Time16:36.70Pace7:49.04
Split 12:Distance0.125Time1:44.40Pace13:55.20
Cumilative:Distance2.250Time18:21.10Pace8:09.38
Split 13:Distance0.250Time1:23.50Pace5:34.00
Cumilative:Distance2.500Time19:44.60Pace7:53.84
Split 14:Distance0.125Time1:49.80Pace14:38.40
Cumilative:Distance2.625Time21:34.40Pace8:13.10
Split 15:Distance0.250Time1:21.10Pace5:24.40
Cumilative:Distance2.875Time22:55.50Pace7:58.43
Leg 3:Distance0.250Time1:29.10Pace5:56.40
With Julia.
Leg 4:Distance0.800Time7:58.00Pace9:57.50
Back to the house with William and Julia.
Leg 5:Distance3.000Time22:42.30Pace7:34.10
I think this was with Joseph.
Leg 6:Distance6.000Time47:44.20Pace7:57.37
With Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.000.0012.12

Fast Running Friend Workout - 2019-10-04 07:55:26
Workout Totals: Distance12.120Time1:30:57.90Pace7:30.32
Leg 1:Distance9.120Time1:07:26.20Pace7:23.66
Alone.
Leg 2:Distance1.000Time7:37.90Pace7:37.90
With Joseph, Jacob, and Matthew.
Leg 3:Distance2.000Time15:53.80Pace7:56.90
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.008.000.0016.00

Fast Running Friend Workout - 2019-10-05 07:46:15
Workout Totals: Distance16.000Time1:50:10.80Pace6:53.18
16 total. 8 up with Benjamin to Vivian Park, then we both ran a tempo at our own speeds back. He did a progression run starting out at 5:48, and finishing with 5:13 uphill, total time 42:44. I ran more or less steady a bit sub-6:00 except for the last mile uphill in 6:08, total time 47:41. I felt my heart started getting tired in the last three miles. I wonder if it had something to do with a bit of diarrhea I picked up overnight.
Leg 1:Distance8.000Time1:02:29.00Pace7:48.62
With Benjamin to Vivian Park.
Leg 2:Distance8.000Time47:41.80Pace5:57.73
Tempo run alone back home.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.595.1910.744.2578.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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