Breaking the Wall

Week starting Oct 20, 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: 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
57.870.0013.040.0070.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-10-21 08:19:40
Workout Totals: Distance12.000Time1:27:05.90Pace7:15.49
Total of 12. Paced Jenny through a tempo 3 miles in 19:06 (6:19, 6:27, 6:20). Jacob ran the first 2 with us, and then sped up to 5:32 in the last mile. Usual distances for the kids otherwise, easy pace.
Leg 1:Distance1.980Time16:21.10Pace8:15.51
Warm-up with Jenny and Jacob.
Leg 2:Distance3.000Time19:06.60Pace6:22.20
Tempo run with Jenny, Jacob did the first 2, then sped up.
Leg 3:Distance4.020Time28:58.20Pace7:12.39
Part with Jacob and Jenny, part alone.
Leg 4:Distance3.000Time22:40.00Pace7:33.33
With Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.0012.25

Fast Running Friend Workout - 2019-10-22 07:59:33
Workout Totals: Distance12.250Time1:31:06.60Pace7:26.25
Total of 12. Paced Amy in a time trial for the mile, she got 7:14, much better than I was expecting.
Leg 1:Distance0.250Time2:19.10Pace9:16.40
Warm-up with Stephen, William, and Amy.
Leg 2:Distance1.000Time7:14.50Pace7:14.50
Paced Amy with William and Stephen through a mile time trial. Her splits were 1:55, 1:56, 1:47, 1:36, so she could have gone faster, but we did not know it at the start.
Leg 3:Distance8.000Time57:50.30Pace7:13.79
Alone for most of it.
Leg 4:Distance3.000Time23:42.70Pace7:54.23
With Joseph and Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.670.000.000.0012.67

Fast Running Friend Workout - 2019-10-23 09:32:18
Workout Totals: Distance12.670Time1:32:46.00Pace7:19.31
Total of about 12. Progression 3 mile tempo in 17:15 down the canyon with Jacob starting at target 92 and speeding up by 1 second per quarter every quarter. Did most of it on target. Need to work on being more steady in the last mile. William and Stephen were not having a good day, could not keep up in the early parts, so I told them to just run easy for the rest of it.
Leg 1:Distance0.980Time7:57.80Pace8:07.55
Warm-up with Jacob.
Leg 2:Distance3.000Time17:15.40Pace5:45.13
Progression 3 mile tempo with Jacob, and most of it with Benjamin.
Leg 3:Distance5.690Time44:31.80Pace7:49.56
Part with Jacob and Benjamin, part alone.
Leg 4:Distance3.000Time23:01.00Pace7:40.33
With Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2019-10-24 08:41:20
Workout Totals: Distance9.000Time1:03:37.80Pace7:04.20
Did 9 mostly alone in the morning, then measured the Haunted Half Course on a bike for certification, rode the full marathon + some extra calibration.
Leg 1:Distance9.000Time1:03:37.80Pace7:04.20
Part with Jacob, William, and Stephen, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-10-25 09:19:02
Workout Totals: Distance8.000Time59:35.40Pace7:26.93
A bit of a taper before the Haunted Half. Total of 8.
Leg 1:Distance2.000Time15:30.00Pace7:45.00
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:Distance6.000Time44:05.40Pace7:20.90
Part with the kids, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3.950.0013.040.0016.99

Fast Running Friend Workout - 2019-10-26 08:10:22
Workout Totals: Distance16.990Time1:51:24.80Pace6:33.45
Provo Haunted Half, 1:18:52, 10th overall, 3rd master. Benjamin did a training run at his target marathon pace in 1:12:24, which was good enough for 2nd. Jenny ran 1:31:21, 5th woman.

I did a course ride on Thursday to get it certified and got the location of the turnaround figured out, but unfortunately in the commotion of the race organization the turnaround was misplaced making the course about 30 seconds shorter. No worries, though, I made a bathroom stop for about 30 seconds to compensate :-)

I felt not quite right in the race, I think the heart was tired. Part of the reason I think was just getting old, part that I missed some sleep over the last two weeks - which, on top of getting old, weakened the heart resulting in running about 2 minutes slower than what my Top of Utah Half would predict for this course, and feeling quite miserable in the last 5 miles of the race.

Joseph, Jacob, William and Stephen ran in the 5 K. Jacob got second overall with 18:25. William was 10th with 20:05. Joseph paced Matthew, and they ran 22:36, a big PR for Matthew, assuming the course was the right length, which I think it was judging by Jacob and William's times.

Top 10 in the half:

1 2436 Dylan
Shawhan
M 1:07:24.4 5:09 29
1 M Open
2 2227 Benjamin
Pachev
M 1:12:24.8 5:32 20 2 M Open
3 2228 David
Taylor
M 1:15:33.2 5:46 51 3 M Open
4 2525 Dallin
Rummler
M 1:16:51.1 5:52 18 1 M 15-19
5 2425 Caleb
Bradshaw
M 1:16:59.6 5:53 18 2 M 15-19
6 2371 Cal
Nielson
M 1:17:11.8 5:54 18 3 M 15-19
7 2577 Bradley
Shawen
M 1:18:18.5 5:59 23 1 M 20-24
8 2808 Isaiah
Smith
M 1:18:26.5 5:59 19 4 M 15-19
9 2527 Nelson
Davis
M 1:18:42.2 6:00 45 1 M 45-49
10 2225 Alexander
Pachev
M 1:18:52.8 6:01 46 2 M 45-49

1 3050 Ashton
Jensen
M 17:21.9 5:36 22 1 M Open
2 3835 Jacob
Pachev
M 18:25.1 5:56 13 2 M Open
3 3737 Corbin
Webster
M 18:37.5 6:00 17 3 M Open
4 3473 Melody
Jenson
F 18:44.6 6:03 40 1 F Open
5 3093 Tyler
Dinkel
M 19:03.7 6:09 17 1 M 15-19
6 3581 Cj
McKinney
M 19:07.9 6:10 31 1 M 30-34
7 3580 S.
Clayton
M 19:25.0 6:16 12 1 M 11-14
8 3289 Austin
Westfall
M 19:53.0 6:25 13 2 M 11-14
9 3763 Jaron
Casper
M 19:56.5 6:26 15 2 M 15-19
10 3836 W.
Pachev
M 20:06.5 6:29 11 3 M 11-14

Top 10 in the 5 K:

1 3050 Ashton
Jensen
M 17:21.9 5:36 22 1 M Open
2 3835 Jacob
Pachev
M 18:25.1 5:56 13 2 M Open
3 3737 Corbin
Webster
M 18:37.5 6:00 17 3 M Open
4 3473 Melody
Jenson
F 18:44.6 6:03 40 1 F Open
5 3093 Tyler
Dinkel
M 19:03.7 6:09 17 1 M 15-19
6 3581 Cj
McKinney
M 19:07.9 6:10 31 1 M 30-34
7 3580 S.
Clayton
M 19:25.0 6:16 12 1 M 11-14
8 3289 Austin
Westfall
M 19:53.0 6:25 13 2 M 11-14
9 3763 Jaron
Casper
M 19:56.5 6:26 15 2 M 15-19
10 3836 W.
Pachev
M 20:06.5 6:29 11 3 M 11-14
Leg 1:Distance1.100Time8:06.30Pace7:22.09
Warm-up with Benjamin.
Leg 2:Distance14.390Time1:31:21.30Pace6:20.91
The race.
Split 1:Distance1.000Time5:30.40Pace5:30.40
Cumilative:Distance1.000Time5:30.40Pace5:30.40
Split 2:Distance2.000Time11:28.50Pace5:44.25
Cumilative:Distance3.000Time16:58.90Pace5:39.63
Split 3:Distance1.000Time5:46.00Pace5:46.00
Cumilative:Distance4.000Time22:44.90Pace5:41.23
Split 4:Distance1.000Time5:53.80Pace5:53.80
Cumilative:Distance5.000Time28:38.70Pace5:43.74
Split 5:Distance8.040Time50:14.20Pace6:14.90
Cumilative:Distance13.040Time1:18:52.90Pace6:02.95
My finish.
Split 6:Distance0.000Time1:49.60Pace0:00.00
Cumilative:Distance13.040Time1:20:42.50Pace6:11.36
Rest.
Split 7:Distance1.350Time10:38.80Pace7:53.19
Cumilative:Distance14.390Time1:31:21.30Pace6:20.91
Ran back to meet Jenny and finished with her.
Leg 3:Distance1.500Time11:57.20Pace7:58.13
To the house from the race finish.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.870.0013.040.0070.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com