Breaking the Wall

Week starting Oct 13, 2019

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: 50.01 Month: 118.73 Year: 3700.49
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: 1004.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.167.115.001.1677.43
Neon Crocs 1 Miles: 77.42
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
9.003.000.000.0012.00

Fast Running Friend Workout - 2019-10-14 08:20:12
Workout Totals: Distance12.000Time1:28:37.10Pace7:23.09
Did a tempo run with Jenny - 3 miles down the canyon in 19:18 (6:25,6:26,6:17), the rest easy, usual distances for the kids.
Leg 1:Distance1.980Time16:18.80Pace8:14.34
Warm-up with Jenny.
Leg 2:Distance3.000Time19:18.10Pace6:26.03
Tempo run with Jenny down the canyon.
Leg 3:Distance4.020Time28:58.70Pace7:12.51
Alone.
Leg 4:Distance3.000Time24:01.50Pace8:00.50
With Joseph and Jacob.

Neon Crocs 1 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
9.123.110.000.0012.23

Fast Running Friend Workout - 2019-10-15 13:07:24
Workout Totals: Distance12.227Time1:32:43.70Pace7:35.03
Total of about 12, did 5000 time trial with William on the track. He ran a PR of 19:36.4 (3:53, 3:52, 4:01, 4:00, 3:50). Joseph and Jacob did the pacing, but both were struggling in the last K, and dropped back finishing in 19:48. Stephen ran the last 800 in 3:04, Matthew ran the last 400 in 88.
Leg 1:Distance1.120Time9:01.80Pace8:03.75
Warm-up
Leg 2:Distance3.107Time19:36.40Pace6:18.63
William's 5000 time trial.
Leg 3:Distance1.000Time9:11.40Pace9:11.40
Cool-down.
Leg 4:Distance5.000Time38:53.70Pace7:46.74
Alone.
Leg 5:Distance2.000Time16:00.40Pace8:00.20
With Joseph and Jacob.

Neon Crocs 1 Miles: 12.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.960.003.000.0012.96

Fast Running Friend Workout - 2019-10-16 09:32:25
Workout Totals: Distance12.960Time1:36:44.00Pace7:27.84
Total of 12. Did a progression tempo down the canyon with Jacob. The goal was to start at 92 for the first quarter, and then decrease the time by 1 second per quarter for the duration of 3 miles. Jacob was in charge of pacing. We more or less managed to do that with a few minor glitches. Mile splits were 6:00, 5:42, 5:30.

The reason I gave him this workout was that I noticed he gets psyched out if he is running relatively slow but fast enough to feel some pain and is thinking about running faster later on - which is why he struggled yesterday - his assignment was to run the last 1 K in 3:30.

Benjamin did 6x0.625 down the canyon with 0.125 brisk recovery. The headwind was strong, so all he could manage was around 3:03.
Leg 1:Distance1.230Time10:11.50Pace8:17.15
Warm-up with Jacob.
Leg 2:Distance3.000Time17:12.90Pace5:44.30
Progression tempo with Jacob down the canyon.
Leg 3:Distance5.730Time45:43.60Pace7:58.81
Part with Jacob, part alone, part with Jenny.
Leg 4:Distance3.000Time23:36.00Pace7:52.00
With Joseph.

Neon Crocs 1 Miles: 12.96
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 - 2019-10-17 08:41:10
Workout Totals: Distance12.000Time1:31:53.40Pace7:39.45
Usual runs, 12 total, easy pace, usual distances for the kids.
Leg 1:Distance2.000Time15:57.00Pace7:58.50
With Matthew, Jacob, Stephen.
Leg 2:Distance2.000Time15:57.30Pace7:58.65
With Jacob and Stephen.
Leg 3:Distance8.000Time59:59.10Pace7:29.89
Alone.

Neon Crocs 1 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
11.850.000.000.1612.01

Fast Running Friend Workout - 2019-10-18 09:07:39
Workout Totals: Distance12.000Time1:30:25.30Pace7:32.11
Easy runs, total of 12 for me, usual distances for the kids.
Leg 1:Distance9.000Time1:06:50.50Pace7:25.61
Alone, did a pickup uphill at the end.
Split 1:Distance8.845Time1:06:00.40Pace7:27.76
Cumilative:Distance8.845Time1:06:00.40Pace7:27.76
Split 2:Distance0.155Time0:50.10Pace5:23.23
Cumilative:Distance9.000Time1:06:50.50Pace7:25.61
 
Leg 2:Distance3.000Time23:34.80Pace7:51.60
With Joseph and Jacob.

Neon Crocs 1 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
12.231.002.001.0016.23

Fast Running Friend Workout - 2019-10-19 08:40:46
Workout Totals: Distance16.230Time2:03:59.90Pace7:38.40
A bit over 16 total. William ran a mile PR of 5:42.8 (84, 86, 88, 82). After 5000 he realized the mile was not that hard. Reminds me of President Monson's story of a missionary that thought he could not learn Spanish until he tried Japanese - then Spanish was no problem.

We also paced Stas and he ran 6:37.5 (1:40, 1:43, 1:41, 1:31) - a new mile PR.

Stephen did 600 in about 2:10, and 800 in 3:08. Matthew ran the warm-up and the cool-down, which gave him over 3 miles total.

Then Benjamin, Chad, and I finished the long run. At the end, I ran 11:56 for the last 2 miles up to the house, and Benjamin did the same distance in 10:50.
Leg 1:Distance2.230Time19:44.50Pace8:51.17
Warm-up.
Leg 2:Distance1.000Time5:42.80Pace5:42.80
Joseph, Jacob, Benjamin, Chad, and I pacing William for the mile.
Leg 3:Distance1.000Time6:37.50Pace6:37.50
Joseph, Jacob, Benjamin, Chad, William, and I pacing Stas for the mile.
Leg 4:Distance1.000Time9:29.30Pace9:29.30
Cool-down.
Leg 5:Distance11.000Time1:22:25.80Pace7:29.62
First 9 with Chad and Benjamin, then Benjamin ran his pace, and Chad took it easy, while I ran my tempo.
Split 1:Distance9.000Time1:10:28.90Pace7:49.88
Cumilative:Distance9.000Time1:10:28.90Pace7:49.88
Split 2:Distance2.000Time11:56.90Pace5:58.45
Cumilative:Distance11.000Time1:22:25.80Pace7:29.62
 

Neon Crocs 1 Miles: 16.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.167.115.001.1677.43
Neon Crocs 1 Miles: 77.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):