Breaking the Wall

Week starting Oct 04, 2020

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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: 188.26 Year: 188.26
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: 1657.61
Brown Crocs 3 Lifetime Miles: 1359.62
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.282.007.250.9177.44
Brown Crocs 3 Miles: 77.43
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. General Conference. Elder Holland's talk about adversity strengthened my resolve to keep running competitively as I get older. In order for your faith to grow, you need to experience some adversity and practice pushing through it. Running when you are older presents some challenges - especially when you remember what you could do when you were younger. So this will hopefully keep me from getting slack as I age.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-10-05 08:58:49
Workout Totals: Distance12.000Time1:33:36.40Pace7:48.03
12 total, easy pace. The kids ran in the cross country meet in Payson. The distance was supposed to be 3 K, but ended up shorter, around 1.66 miles according to some GPS readings.

Joseph won with 9:19, Jacob was second with 9:29, William ran 10:19, Matthew 10:54 winning the 10 and under heat. Stephen was second in that heat with 11:04.
Leg 1:Distance9.000Time1:09:50.50Pace7:45.61
Part alone, part with the kids.
Leg 2:Distance3.000Time23:45.90Pace7:55.30
With Benjamin.

Brown 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
12.000.000.000.0012.00

Fast Running Friend Workout - 2020-10-06 09:20:26
Workout Totals: Distance12.000Time1:34:50.00Pace7:54.17
12 total, easy pace, usual distances.
Leg 1:Distance9.000Time1:09:09.50Pace7:41.06
Part alone, part with the kids.
Leg 2:Distance3.000Time25:40.50Pace8:33.50
With Benjamin and Julia, part with Joseph and Jacob.

Brown 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
10.180.002.000.0012.18

Fast Running Friend Workout - 2020-10-07 09:28:43
Workout Totals: Distance12.180Time1:34:07.10Pace7:43.64
12+ total. Did a workout with the boys. 2 miles down the canyon at 5:52 target with Joseph and Jacob kicking in the last 0.25. Joseph got 11:24 kicking in 69, Jacob 11:27 (72). I stayed with William and we finished in 11:42, which I think is a small course PR for him.

Benjamin did 10 x 0.625 6 down, 4 up, down in the 2:57 - 3:01 range, up 3:07-3:16 range.
Leg 1:Distance0.980Time8:01.70Pace8:11.53
Warm up with Joseph, Jacob, and William.
Leg 2:Distance2.000Time11:42.70Pace5:51.35
With William, part with Joseph and Jacob.
Leg 3:Distance6.200Time48:35.60Pace7:50.26
Part with the kids, part alone.
Leg 4:Distance3.000Time25:47.10Pace8:35.70
With Benjamin and Julia, part with Joseph and Jacob.

Brown Crocs 3 Miles: 12.18
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2020-10-08 09:14:09
Workout Totals: Distance12.000Time1:34:17.80Pace7:51.48
Easy runs, except for a short uphill sprint at the end of the morning run, total of 12.
Leg 1:Distance9.000Time1:08:31.80Pace7:36.87
Part with the kids, part alone.
Split 1:Distance8.845Time1:07:39.40Pace7:38.95
Cumilative:Distance8.845Time1:07:39.40Pace7:38.95
Split 2:Distance0.155Time0:52.40Pace5:38.06
Cumilative:Distance9.000Time1:08:31.80Pace7:36.87
Uphill sprint at the end.
 
Leg 2:Distance3.000Time25:46.00Pace8:35.33
With Benjamin and Julia, part with Joseph and Jacob.

Brown 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
11.002.000.000.0013.00

Fast Running Friend Workout - 2020-10-09 09:33:32
Workout Totals: Distance13.000Time1:45:41.00Pace8:07.77
Total of 13. Did a 2 mile tempo down the canyon with Matthew in 13:03, split 6:40, 6:23. Stephen started with us but then got dropped and finished in 13:40. Otherwise easy runs. Benjamin did a mile pickup in 4:44 down the canyon.
Leg 1:Distance0.480Time4:27.10Pace9:16.46
Warm-up.
Leg 2:Distance2.000Time13:03.10Pace6:31.55
Matthew's tempo run.
Leg 3:Distance6.520Time51:55.80Pace7:57.88
Part with Matthew and Stephen, part alone.
Leg 4:Distance4.000Time36:15.00Pace9:03.75
With Julia.

Brown Crocs 3 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.005.250.7516.25

Fast Running Friend Workout - 2020-10-10 08:05:05
Workout Totals: Distance16.250Time2:02:54.20Pace7:33.80
16+ total. Did a 6 mile tempo with Chad down the canyon with the target of roughly 6:00 until Benjamin catches us, and then hard to the finish. Benjamin started 5:00 behind us with the target of 5:00 pace, an aggressive target since he's never run it that fast. Joseph and Jacob ran the first 3 with us. We were speeding a bit, 17:52 at 3 miles, and 29:41. I was OK with that since this would give us some flexibility for the rabbit play - if Benjamin was right on target or slightly off, then we could help him cross over the edge by being feisty rabbits. But it turned out he did not need that help - he opened with 5:05, then 4:53, 4:54, and then was running very steady 74s (4:56). He passed us with about 0.85 left, and it was too far away from the finish for us to get feisty enough, though we did speed up, and ran the last 0.75 in 4:08, last mile in 5:36. Our total time was 35:17, 5:53 average.

Benjamin ended up with 29:44, 4:57 average.

Julia did 7:37 mile on the track and that seemed like was all she had that day, has not done a fast mile in a while, we need to help her get back in shape.
Leg 1:Distance3.350Time27:27.20Pace8:11.70
Warm-up with Chad, Joseph, Benjamin, and Jacob.
Leg 2:Distance6.000Time35:17.40Pace5:52.90
Tempo run with Chad playing rabbits for Benjamin, Joseph and Jacob with us for the first 3.
Split 1:Distance5.250Time31:08.70Pace5:55.94
Cumilative:Distance5.250Time31:08.70Pace5:55.94
Split 2:Distance0.750Time4:08.70Pace5:31.60
Cumilative:Distance6.000Time35:17.40Pace5:52.90
 
Leg 3:Distance3.850Time32:33.70Pace8:27.45
Cool-down with Benjamin and Chad.
Leg 4:Distance1.050Time10:17.80Pace9:48.38
With Mary (most of it), Julia, Benjamin, Stephen, and William to the track.
Leg 5:Distance1.000Time7:37.50Pace7:37.50
Paced Julia on the track throug the mile.
Leg 6:Distance1.000Time9:40.60Pace9:40.60
Back home.

Brown Crocs 3 Miles: 16.25
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.282.007.250.9177.44
Brown Crocs 3 Miles: 77.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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