Breaking the Wall

Week starting Oct 11, 2015

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 View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
1986198719881989199019911992199319941995199619971998199920002001200220032004200520062007200820092010201120122013201420152016201720182019
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: 25.33 Year: 3286.80
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
66.592.004.555.8679.00
White Crocs 2 Miles: 78.99
Night Sleep Time: 43.00Nap Time: 2.00Total Sleep Time: 45.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.120.000.001.0013.12

Fast Running Friend Workout - 2015-10-12 07:18:14
Workout Totals: Distance13.125Time1:43:47.30Pace7:54.46
Usual run today, more or less. I did 12+1, Benjamin did 8+3.9, Stephen 2, William was still having issues and could run only 1 mile, other kids ran their usual distances. Benjamin and I did a pickup for a mile down the canyon. His target was 5:00, mine to keep up for as long as possible. He went a bit faster - 4:49 (74,73,73,69) but the first quarter was rather uneven with a quick start, too much slowdown then too much pickup for me. I made it to about 600 meters, then did not have the juice, coasted at around 5:20 and ended up with 5:10.

Stephen ran twice the distance today. Julia took him in the morning and he got 9:34 for the mile. That earns only one fruit snack. Later in the day he realized he was not happy with the outcome and wanted to earn another fruit snack. I told him he could do it by running one more mile in under 9:20, so this added one more mile for me, and he earned his extra fruit snack by running 9:02.
Leg 1:Distance8.000Time1:01:54.50Pace7:44.31
With Benjamin.
Split 1:Distance4.720Time38:21.10Pace8:07.52
Cumilative:Distance4.720Time38:21.10Pace8:07.52
Split 2:Distance1.000Time5:10.80Pace5:10.80
Cumilative:Distance5.720Time43:31.90Pace7:36.63
Split 3:Distance2.280Time18:22.60Pace8:03.60
Cumilative:Distance8.000Time1:01:54.50Pace7:44.31
 
Leg 2:Distance4.000Time31:34.10Pace7:53.52
With Joseph and Jacob.
Leg 3:Distance0.125Time1:16.00Pace10:08.00
With Matthew.
Leg 4:Distance1.000Time9:02.70Pace9:02.70
With Stephen.

White Crocs 2 Miles: 13.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.730.000.001.8612.59

Fast Running Friend Workout - 2015-10-13 07:16:32
Workout Totals: Distance12.592Time1:35:34.90Pace7:35.44
A.M. 8 with Benjamin + 1.2 from the car shop with Joseph and Jacob. Kids ran a little bit due to the cross country race in the evening.

P.M. Cross country race at the Kiwani's park - 3 K. Times:

Benjamin 9:56
myself 10:45
Joseph 12:15
Jacob 12:18
Jenny 12:41
Julia 13:22
William was not feeling well, did not run
Sarah paced Stephen - 18:42
Leg 1:Distance8.000Time1:01:56.10Pace7:44.51
With Benjamin.
Leg 2:Distance1.200Time9:42.40Pace8:05.33
With Joseph and Jacob.
Leg 3:Distance0.500Time4:15.30Pace8:30.60
Warm-up.
Leg 4:Distance2.782Time18:42.00Pace6:43.31
The race.
Split 1:Distance1.860Time10:45.30Pace5:46.94
Cumilative:Distance1.860Time10:45.30Pace5:46.94
My time.
Split 2:Distance0.189Time1:30.90Pace8:00.95
Cumilative:Distance2.049Time12:16.20Pace5:59.30
Joseph's time. I was running around to cool down.
Split 3:Distance0.000Time0:02.20Pace0:00.00
Cumilative:Distance2.049Time12:18.40Pace6:00.37
Jacob's time.
Split 4:Distance0.133Time1:03.80Pace7:59.70
Cumilative:Distance2.182Time13:22.20Pace6:07.64
Julia's time.
Split 5:Distance0.600Time5:19.80Pace8:53.00
Cumilative:Distance2.782Time18:42.00Pace6:43.31
Stephen's time.
 
Leg 5:Distance0.110Time0:59.10Pace8:57.27
A bit more jogging.

White Crocs 2 Miles: 12.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-10-14 07:20:00
Workout Totals: Distance12.000Time1:34:10.00Pace7:50.83
Usual run today, kids ran usual distances.
Leg 1:Distance8.000Time1:02:45.10Pace7:50.64
With Benjamin.
Leg 2:Distance4.000Time31:24.90Pace7:51.23
With Joseph and Jacob.

White Crocs 2 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.091.000.001.0012.09

Fast Running Friend Workout - 2015-10-15 08:06:45
Workout Totals: Distance12.090Time1:29:31.20Pace7:24.27
Usual run, more or less. Did a workout with Benjamin. Kids ran their usual distances.
Leg 1:Distance4.360Time31:33.80Pace7:14.36
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:28.30Pace5:44.15
Benjamin did 2 miles in 9:53. I kept up with him to about 600, then fell back, finished the mile in 5:11, then brisk-jogged a quarter in 1:45 to recover, and then sped back up to a tempo pace.
Split 1:Distance1.000Time5:11.30Pace5:11.30
Cumilative:Distance1.000Time5:11.30Pace5:11.30
Split 2:Distance1.000Time6:17.00Pace6:17.00
Cumilative:Distance2.000Time11:28.30Pace5:44.15
 
Leg 3:Distance1.640Time14:40.40Pace8:56.83
Cool-down with Benjamin.
Leg 4:Distance4.090Time31:48.70Pace7:46.67
With Joseph and Jacob, then finished, turned around and ran back to Julia to finish with her.
Split 1:Distance4.000Time31:05.40Pace7:46.35
Cumilative:Distance4.000Time31:05.40Pace7:46.35
Split 2:Distance0.090Time0:43.30Pace8:01.11
Cumilative:Distance4.090Time31:48.70Pace7:46.67
 

White Crocs 2 Miles: 12.09
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.141.002.001.0013.14

Fast Running Friend Workout - 2015-10-16 07:24:56
Workout Totals: Distance13.139Time1:38:25.40Pace7:29.45
Benjamin did 8+3.8. I ran with him in the morning. We did 4x0.25 down the canyon targeting 72 - ended up a little faster on average.

Younger kids did mile time trials on the track. Everybody who tried got a PR. Joseph ran 5:42.6, Jacob 5:53.0, Jenny 6:00.5 qualifying for a driving learners permit, and Julia 6:31. William got a PR in 100 - 20.0. I got quite a workout - after 4x0.25 earlier with Benjamin I did 3 almost consecutive miles - 6:00, 5:53, 5:42. I was not doing a whole lot of cheering in the last one.
Leg 1:Distance8.000Time1:03:20.20Pace7:55.02
With Benjamin, did 4x0.25. VO2 Max splits are from the quarters, the rest is warm/cool-down/recovery.
Split 1:Distance4.040Time34:15.20Pace8:28.71
Cumilative:Distance4.040Time34:15.20Pace8:28.71
Split 2:Distance0.250Time1:13.90Pace4:55.60
Cumilative:Distance4.290Time35:29.10Pace8:16.29
Split 3:Distance0.125Time1:02.50Pace8:20.00
Cumilative:Distance4.415Time36:31.60Pace8:16.40
Split 4:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 5:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance4.665Time37:42.80Pace8:05.06
Split 6:Distance0.125Time1:19.00Pace10:32.00
Cumilative:Distance4.790Time39:01.80Pace8:08.89
Split 7:Distance0.250Time1:11.20Pace4:44.80
Cumilative:Distance5.040Time40:13.00Pace7:58.77
Split 8:Distance0.250Time2:26.90Pace9:47.60
Cumilative:Distance5.290Time42:39.90Pace8:03.91
Split 9:Distance0.250Time1:09.70Pace4:38.80
Cumilative:Distance5.540Time43:49.60Pace7:54.66
Split 10:Distance2.460Time19:30.60Pace7:55.85
Cumilative:Distance8.000Time1:03:20.20Pace7:55.02
 
Leg 2:Distance1.100Time9:20.30Pace8:29.36
To the track.
Leg 3:Distance1.000Time6:00.50Pace6:00.50
Jenny's time trial - splits 86,92,92,88.
Leg 4:Distance1.000Time5:53.00Pace5:53.00
Jacob - splits 86,90,89,88
Leg 5:Distance1.000Time5:42.60Pace5:42.60
Joseph - splits 84,87,85,83
Leg 6:Distance0.062Time0:20.00Pace5:22.06
William's 100.
Leg 7:Distance0.977Time7:48.80Pace7:59.84
Back to the house.

White Crocs 2 Miles: 13.13
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.510.002.551.0016.06

Fast Running Friend Workout - 2015-10-17 08:42:12
Workout Totals: Distance16.063Time2:15:04.30Pace8:24.53
Took Benjamin for the practice Provo River Half Course run. This time he ran 10 miles in 54:23 - about a minute off target for 1:10. He was on pace at 6.5 (34:19), but the headwind on the uphill mile, which he did in 6:32 (target around 6:00) killed the deal. So I told him to go to 10, which he did. Other splits were 12:55 at 2.5 (target 12:49), and 20:50 at 4 (target 20:36). Big improvement from last week when he was already 2 minutes behind pace at 6.5. So his fitness is returning. I signed him up for the Haunted Half.

Benjamin did a total of about 14, I ran portions of his tempo driving from spot to spot and joining him at convenient locations. Then I added 7 more miles, the total was somewhere around 15.

The younger kids except Matthew ran their usual distances on their own. I ran 200 meters with Matthew.
Leg 1:Distance1.100Time9:16.90Pace8:26.27
Warm-up with Benjamin.
Leg 2:Distance6.205Time54:23.70Pace8:45.98
Benjamin's 10 mile workout on the Provo River Half course.
Split 1:Distance1.000Time4:53.50Pace4:53.50
Cumilative:Distance1.000Time4:53.50Pace4:53.50
Split 2:Distance0.150Time1:14.80Pace8:18.67
Cumilative:Distance1.150Time6:08.30Pace5:20.26
Split 3:Distance0.000Time5:22.10Pace0:00.00
Cumilative:Distance1.150Time11:30.40Pace10:00.35
Split 4:Distance0.105Time0:50.20Pace7:58.10
Cumilative:Distance1.255Time12:20.60Pace9:50.12
Split 5:Distance0.110Time0:35.20Pace5:20.00
Cumilative:Distance1.365Time12:55.80Pace9:28.35
Split 6:Distance0.030Time0:16.30Pace9:03.33
Cumilative:Distance1.395Time13:12.10Pace9:27.81
Split 7:Distance0.000Time5:26.50Pace0:00.00
Cumilative:Distance1.395Time18:38.60Pace13:21.86
Split 8:Distance0.240Time1:48.20Pace7:30.83
Cumilative:Distance1.635Time20:26.80Pace12:30.34
Split 9:Distance0.240Time1:17.50Pace5:22.92
Cumilative:Distance1.875Time21:44.30Pace11:35.63
Split 10:Distance0.000Time6:00.90Pace0:00.00
Cumilative:Distance1.875Time27:45.20Pace14:48.11
Split 11:Distance0.500Time3:52.20Pace7:44.40
Cumilative:Distance2.375Time31:37.40Pace13:18.91
Split 12:Distance1.500Time9:15.60Pace6:10.40
Cumilative:Distance3.875Time40:53.00Pace10:33.03
Split 13:Distance0.130Time1:10.90Pace9:05.38
Cumilative:Distance4.005Time42:03.90Pace10:30.19
Split 14:Distance2.200Time12:19.80Pace5:36.27
Cumilative:Distance6.205Time54:23.70Pace8:45.98
 
Leg 3:Distance0.033Time0:16.10Pace8:07.88
Cool-down.
Leg 4:Distance1.600Time14:17.70Pace8:56.06
More cool-down with Benjamin to the car.
Leg 5:Distance7.000Time55:30.30Pace7:55.76
Alone.
Leg 6:Distance0.125Time1:19.60Pace10:36.80
With Matthew.

White Crocs 2 Miles: 16.06
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
66.592.004.555.8679.00
White Crocs 2 Miles: 78.99
Night Sleep Time: 43.00Nap Time: 2.00Total Sleep Time: 45.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Recent Comments: