Breaking the Wall

Kiwani Park Cross-Country 1500

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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: 163.70 Year: 3089.36
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
61.0011.508.751.7583.00
Schwinn Double Stroller Miles: 6.00Green Crocs 6 Miles: 72.00Saucony Type A Miles: 3.00
Night Sleep Time: 39.50Nap Time: 1.50Total Sleep Time: 41.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Second day of General Conference. A runner of course will not forget Elder Maynes talk:

I would like to share an experience that illustrates the effort required to endure physically and then compare it to the effort required to endure spiritually. Upon returning from my mission, I had the opportunity to play basketball for a well-respected coach and author at a college in California. This coach was very serious about his players being in shape before the start of the basketball season. One of his training prerequisites before any of us could touch a basketball on the practice court was to run a cross-country course in the hills near the school in a specific and very aggressive time. I remember my very first attempt at running this cross-country course immediately upon my return from the mission field: I thought I was going to die.

It took weeks of serious training in order to finally beat the time that the coach set as a goal. It was a great feeling to not only be able to run the course but also to accelerate down the stretch to the finish line.

To play basketball successfully, you need to get into good shape. Being in good physical condition comes at a price, and that price is dedication, perseverance, and self-discipline. Spiritual endurance also comes at a price. It is the same price: dedication, perseverance, and self-discipline.

A testimony, like your body, needs to be in shape if you want it to endure. So how do we keep our testimonies in shape? We cannot get our bodies into good basketball shape by simply watching basketball on television. Similarly, we won’t be able to get our testimonies in shape by simply watching general conference on television. We need to study and learn the fundamental principles of the gospel of Jesus Christ, and then we must do our very best to live them. That is how we become disciples of Jesus Christ, and that is how we build an enduring testimony.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

A.M. Total of 12. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I did 2 miles worth of pickups at 5:45-5:50 pace.

Schwinn Double Stroller Miles: 4.00Green Crocs 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Race: Kiwani Park Cross-Country 1500 (0.932 Miles) 00:05:13, Place overall: 2, Place in age division: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.001.004.001.0015.00

A.M. Did a tempo run. Since I was planning to run the cross-country race in the evening did it a little easier, but still worked pretty hard. First 3 miles down the Provo Canyon in 16:34.9 with the splits of 5:39, 5:35, and 5:20. 5:39 felt hard, 5:35 felt harder, but somehow I found a 5:20 at the end. Then jogged 0.75 and ran another 2 down the canyon at a tempo pace to build the sub-6:00 mileage in 11:30 with the splits of 5:50 and 5:40. Benjamin did 4, Jenny, Julia, Joseph and Jacob 1. I did a total of 12.

P.M. Cross-country race. They wanted to have more people and invited the parents to participate. I was one of the few who took up the offer. Ran 1500 in 5:13 and learned why the kids have been hitting such slow times this year. The course had 9 narrow 90 degree turns. They may have just as well been 180. On every turn Benjamin kept gapping me by 2 seconds or so by the time I recovered from it and could accelerate to pace. He ended up with 4:53.  Joseph ran 6:36 winning his division, Jenny was 5th in hers with 6:38, Julia won hers in 6:42, Jacob was second in his after his bully brother with 6:48 and William was 5th in his pushed back by his two bully brothers with 8:54. We'll see if I do better in the 3000 next week.

Saucony Type A Miles: 3.00Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

A.M. Total of 12. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. I did 1.5 miles of pickups at around 5:45 pace.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.250.7512.00

A.M. Total of 12. Benjamin did 8, Jenny 4, Julia 3, Joseph 3, Jacob 2, William 1. Benjamin and I did a workout - 4x300 in the canyon. The wind was blowing into the canyon, which made our regular direction slower. I did 49.5, 49.4, 48.9 (direction changed), 49.3 (original direction). Benjamin struggled today - I could not tell if it was just the wind or maybe he was tired from the race and a little cold he picked up. But he was still faster than me - 48.7, 46.0, 46.9, 46.7. The I did a tempo pace pickup for 1.25 on my nasty course in 7:10 and I was quite happy with it - it felt easier than it used to.

Green Crocs 6 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.500.000.0012.00

A.M. Total of 12. Benjamin did 8, Jenny 3, Julia 3, Joseph 3, Jacob 2, William 1. Jenny and Joseph did a time trial. Jenny ran the mile in 6:24.5 - a new PR. She opened with 92, then started losing it - 96 followed by 98. She was able to kick in 95, though. We will try again next week to see if she can break 6:20. 

Joseph ran 800 meters in 2:58.9 - new PR and breaking 3:00 for the first time. His splits were 43, 46, 45, 44. I was very happy to see those splits.

Schwinn Double Stroller Miles: 2.00Green Crocs 6 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

A.M. Did my 20 mile long run. 10 miles up the canyon in 1:15:09, then back in 57:40. Total time 2:12:49. My goal was to average sub-6:00 for the last 10 miles. When I started the tempo I felt sluggish at first and very reluctant to his the pace. But then I warmed into it, and 5:50 felt good. Then Benjamin met me with about 4.7 miles into it and pulled me through the remaining 5.3. Now that I've raised a fast running 14-year-old son I get the privilege of having my own bottle carrying pacer for the hardest part of this kind of workout. Makes all the work worth it.

The purpose of the bottle was to learn how to drink on the go. It had a mix of EmergencyC and dextrose. I drank a couple of sips when I met Benjamin, and then a couple more a mile later. After that I did not feel like drinking anymore because he turned up the heat on the pace. We did the 3 mile magic tempo stretch in 17:06 with the splits of 5:42, 5:44, 5:40. That would have been good enough for a sub-1:14 Provo River Half. Then I kept telling him to back off, but he kept serving me 84 second quarters. So finally I thought of a trick to make life easier for myself - two birds with one stone. I gave Benjamin my jacket. This slowed the pace down some, and also kept me cooler.

Neverthless the next mile was still 5:42. With about 0.4 to go Benjamin was finally fed up with having to carry the bottle and the jacket and wanted to throw them down. I took the jacket back from him and carried it in my hand. We ran the last uphill mile in 5:53.

I was very happy with the time. It was my fastest time for this course this year and suggests around 2:36 fitness on the TOU course.

Jenny did 4, Julia 3, Joseph 3, Jacob 2, William 1.

P.M. Went to Jose's baptism. It had the best church activity food I've ever had and was prepared by Jose himself. He is into healthy food and life style, so it had no junk - I could eat everything. We met Jose when he was walking by our house a few weeks ago. Then last Monday he told us he was getting baptized. 

Green Crocs 6 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 1.50Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.0011.508.751.7583.00
Schwinn Double Stroller Miles: 6.00Green Crocs 6 Miles: 72.00Saucony Type A Miles: 3.00
Night Sleep Time: 39.50Nap Time: 1.50Total Sleep Time: 41.00
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