Breaking the Wall

Week starting Oct 14, 2018

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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: 140.21 Year: 1796.64
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 694.13
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.572.7512.230.4373.98
Navy Crocs Miles: 73.98
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
10.381.001.000.0012.38

Fast Running Friend Workout - 2018-10-15 08:51:24
Workout Totals: Distance12.375Time1:36:27.90Pace7:47.71
More or less usual runs. Usual distances for the kids. Total of a bit over 12. Did a 2 mile tempo in 11:45 running the first mile with Jenny in 6:03.9, and then 5:41.9 alone.
Leg 1:Distance1.000Time7:58.30Pace7:58.30
With Matthew, Joseph, Jacob, Jenny, Bonnie, and William.
Leg 2:Distance7.375Time56:12.90Pace7:37.34
With Jenny for the most part.
Split 1:Distance5.080Time42:05.60Pace8:17.17
Cumilative:Distance5.080Time42:05.60Pace8:17.17
Split 2:Distance1.000Time6:03.90Pace6:03.90
Cumilative:Distance6.080Time48:09.50Pace7:55.25
Split 3:Distance1.000Time5:41.90Pace5:41.90
Cumilative:Distance7.080Time53:51.40Pace7:36.41
Split 4:Distance0.295Time2:21.50Pace7:59.66
Cumilative:Distance7.375Time56:12.90Pace7:37.34
 
Leg 3:Distance1.000Time8:20.80Pace8:20.80
With Joseph, Jacob, Bonnie, her sister Addie (she got a mile PR), and Stephen.
Leg 4:Distance3.000Time23:55.90Pace7:58.63
With Joseph, Jacob, William, and Bonnie.

Navy Crocs Miles: 12.38
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.550.253.230.4312.46

Fast Running Friend Workout - 2018-10-16 12:36:52
Workout Totals: Distance12.470Time1:41:01.20Pace8:06.06
Track workout day with the kids. Ran 66.3 in the 400. Jacob got 68.5. His knee is still not 100%. Joseph paced us through the first 200. William attempted to get a mile PR, but mentally did not have it and ran 6:01. I ran his PR pace regardless (5:47) and just let him fall back this time. Then I had him do 2x1000 to end the day on some sort of a positive note. Stephen did 4x400 with 200 rest and was able to maintain 90 and faster for the first time. Added another 4 with Jenny in the evening.
Leg 1:Distance1.000Time7:22.70Pace7:22.70
With Matthew
Leg 2:Distance1.000Time6:01.70Pace6:01.70
Pacing William.
Split 1:Distance1.000Time5:47.30Pace5:47.30
Cumilative:Distance1.000Time5:47.30Pace5:47.30
My time.
Split 2:Distance0.000Time0:14.40Pace0:00.00
Cumilative:Distance1.000Time6:01.70Pace6:01.70
William's time.
 
Leg 3:Distance0.745Time7:37.60Pace10:14.23
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:35.10Pace9:26.13
Cumilative:Distance0.062Time0:35.10Pace9:26.13
Split 2:Distance0.062Time0:18.20Pace4:53.55
Cumilative:Distance0.124Time0:53.30Pace7:09.84
Split 3:Distance0.062Time0:47.30Pace12:42.90
Cumilative:Distance0.186Time1:40.60Pace9:00.86
Split 4:Distance0.062Time0:16.70Pace4:29.35
Cumilative:Distance0.248Time1:57.30Pace7:52.98
Split 5:Distance0.062Time0:54.50Pace14:39.03
Cumilative:Distance0.310Time2:51.80Pace9:14.19
Split 6:Distance0.062Time0:17.30Pace4:39.03
Cumilative:Distance0.372Time3:09.10Pace8:28.33
Split 7:Distance0.373Time4:28.50Pace11:59.84
Cumilative:Distance0.745Time7:37.60Pace10:14.23
 
Leg 4:Distance0.248Time1:06.30Pace4:27.34
400 racing Jacob. Joseph paced us through the first 200.
Leg 5:Distance1.364Time11:26.40Pace8:23.23
4x400 with Stephen.
Split 1:Distance0.248Time1:28.90Pace5:58.47
Cumilative:Distance0.248Time1:28.90Pace5:58.47
Split 2:Distance0.124Time1:39.70Pace13:24.03
Cumilative:Distance0.372Time3:08.60Pace8:26.99
Split 3:Distance0.248Time1:27.20Pace5:51.61
Cumilative:Distance0.620Time4:35.80Pace7:24.84
Split 4:Distance0.124Time1:45.00Pace14:06.77
Cumilative:Distance0.744Time6:20.80Pace8:31.83
Split 5:Distance0.248Time1:30.10Pace6:03.31
Cumilative:Distance0.992Time7:50.90Pace7:54.70
Split 6:Distance0.124Time2:05.60Pace16:52.90
Cumilative:Distance1.116Time9:56.50Pace8:54.50
Split 7:Distance0.248Time1:29.90Pace6:02.50
Cumilative:Distance1.364Time11:26.40Pace8:23.23
 
Leg 6:Distance0.496Time4:47.20Pace9:39.03
Julia's attempt to do 400s.
Split 1:Distance0.248Time1:32.10Pace6:11.37
Cumilative:Distance0.248Time1:32.10Pace6:11.37
Split 2:Distance0.248Time3:15.10Pace13:06.69
Cumilative:Distance0.496Time4:47.20Pace9:39.03
 
Leg 7:Distance1.617Time12:44.90Pace7:53.04
2x1000 with William.
Split 1:Distance0.621Time3:43.40Pace5:59.74
Cumilative:Distance0.621Time3:43.40Pace5:59.74
Split 2:Distance0.375Time5:19.60Pace14:12.27
Cumilative:Distance0.996Time9:03.00Pace9:05.18
Split 3:Distance0.621Time3:41.90Pace5:57.33
Cumilative:Distance1.617Time12:44.90Pace7:53.04
 
Leg 8:Distance2.000Time15:01.40Pace7:30.70
Alone - I think.
Leg 9:Distance4.000Time34:53.00Pace8:43.25
With Jenny.

Navy Crocs Miles: 12.47
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-10-17 09:49:17
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Usual day, usual distances for the kids. Did a 2 mile tempo down the canyon. The tail wind was very strong, so I was able to run 11:11 without too much effort.
Leg 1:Distance8.000Time1:00:02.60Pace7:30.32
Part with Jenny, part alone. Did a tempo.
Split 1:Distance5.850Time47:40.40Pace8:08.96
Cumilative:Distance5.850Time47:40.40Pace8:08.96
Split 2:Distance2.000Time11:11.50Pace5:35.75
Cumilative:Distance7.850Time58:51.90Pace7:29.92
Split 3:Distance0.000Time0:00.20Pace0:00.00
Cumilative:Distance7.850Time58:52.10Pace7:29.95
Split 4:Distance0.150Time1:10.50Pace7:50.00
Cumilative:Distance8.000Time1:00:02.60Pace7:30.32
 
Leg 2:Distance1.000Time7:50.80Pace7:50.80
With Stephen, Joseph, Jacob, and Bonnie.
Leg 3:Distance3.000Time24:20.30Pace8:06.77
With William, Joseph, Jacob, and Bonnie. Do not remember if we had Jenny.

Navy Crocs 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
5.741.501.000.008.24

Fast Running Friend Workout - 2018-10-18 13:03:58
Workout Totals: Distance8.240Time1:00:06.40Pace7:17.67
Track workout. Matthew did 4x400 with full rest - 99.0, 94.9, 96.6, and 99.2. Stephen and Bonnie ran PRs in the mile - 6:27.9 (93,97,1:42, 93), and 6:05.2 (90,92,93,88). I told Stephen to make it to 1109 m mark in 4:26 or faster, then he could do whatever he wanted. He hit the mark right on target, and then what he wanted to do was run the next 100 in 28. Then I told him if he ran 94 he would get his record, and if he did I would get him a laptop. That worked, he kicked in 93 and got the record. Bonnie had a solid run, a slight negative split, good kick, and a 6 second PR. Matthew got a good time - might actually be a PR in the 400 - 94.9.

My watch ran out of charge before the evening run, for which Jenny and I ran 6 miles, total of 14 for me for the day, I think.
Leg 1:Distance1.050Time9:33.70Pace9:06.38
Warm-up with William and Stephen.
Leg 2:Distance0.248Time1:39.00Pace6:39.19
With Matthew.
Leg 3:Distance0.248Time1:34.90Pace6:22.66
With Matthew.
Leg 4:Distance0.248Time1:36.60Pace6:29.52
With Matthew.
Leg 5:Distance1.000Time6:27.90Pace6:27.90
With Stephen.
Leg 6:Distance0.248Time1:39.20Pace6:40.00
With Matthew.
Leg 7:Distance0.950Time7:04.20Pace7:26.53
To the bathroom and back.
Leg 8:Distance0.248Time1:28.90Pace5:58.47
William's botched 1 mile time trial - stopped him after the first quarter.
Leg 9:Distance1.000Time6:05.20Pace6:05.20
Pacing Bonnie with William and Joseph.
Leg 10:Distance3.000Time22:56.80Pace7:38.93
Alone.

Navy Crocs Miles: 8.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.002.000.0012.40

Fast Running Friend Workout - 2018-10-19 09:34:54
Workout Totals: Distance12.403Time1:33:45.10Pace7:33.53
Usual day, usual distances for everybody. Did a 2 mile tempo run down the canyon in 11:24.
Leg 1:Distance1.000Time7:32.80Pace7:32.80
With Matthew, Joseph, Jacob, William, Jenny, and Bonnie.
Leg 2:Distance7.403Time56:19.10Pace7:36.45
With Jenny - except for the tempo.
Split 1:Distance5.100Time42:29.30Pace8:19.86
Cumilative:Distance5.100Time42:29.30Pace8:19.86
Split 2:Distance2.000Time11:24.20Pace5:42.10
Cumilative:Distance7.100Time53:53.50Pace7:35.42
Split 3:Distance0.303Time2:25.60Pace8:00.53
Cumilative:Distance7.403Time56:19.10Pace7:36.45
 
Leg 3:Distance4.000Time29:53.20Pace7:28.30
Alone.

Navy Crocs Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.003.000.0016.50

Fast Running Friend Workout - 2018-10-20 09:11:31
Workout Totals: Distance16.500Time2:05:55.70Pace7:37.92
Ran with the kids - usual Saturday distances for them. Did a 3 mile tempo down the canyon in 17:24. The heart felt tired today.
Leg 1:Distance1.000Time7:50.80Pace7:50.80
With Matthew and a few other kids.
Leg 2:Distance2.000Time16:08.40Pace8:04.20
With Stephen, Jacob and Bonnie.
Leg 3:Distance1.100Time9:20.40Pace8:29.45
Do not remember who this was with.
Leg 4:Distance0.900Time7:23.00Pace8:12.22
Do not remember who this was with.
Leg 5:Distance2.000Time16:12.90Pace8:06.45
Do not remember who this was with.
Leg 6:Distance9.500Time1:09:00.20Pace7:15.81
Part with Jenny, and Joseph, part alone.
Split 1:Distance6.320Time50:09.50Pace7:56.19
Cumilative:Distance6.320Time50:09.50Pace7:56.19
Split 2:Distance3.000Time17:24.90Pace5:48.30
Cumilative:Distance9.320Time1:07:34.40Pace7:15.02
Split 3:Distance0.180Time1:25.80Pace7:56.67
Cumilative:Distance9.500Time1:09:00.20Pace7:15.81
 

Navy Crocs Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
58.572.7512.230.4373.98
Navy Crocs Miles: 73.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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