Breaking the Wall

Week starting Oct 28, 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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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: 0.00 Year: 3593.46
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.910.2510.990.7475.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2018-10-29 08:57:19
Workout Totals: Distance12.000Time1:32:00.30Pace7:40.02
Total of 12. Tempo run with Jacob - 2 down the canyon in 11:53 (5:48, 5:47). Usual distances for everybody, except Jenny - she did the elliptical for 30 minutes trying to recover from the half marathon and rib pain.
Leg 1:Distance6.000Time45:13.70Pace7:32.28
With Jacob.
Split 1:Distance2.050Time16:49.40Pace8:12.39
Cumilative:Distance2.050Time16:49.40Pace8:12.39
Split 2:Distance2.000Time11:35.40Pace5:47.70
Cumilative:Distance4.050Time28:24.80Pace7:00.94
Split 3:Distance1.950Time16:48.90Pace8:37.38
Cumilative:Distance6.000Time45:13.70Pace7:32.28
Leg 2:Distance1.000Time7:50.40Pace7:50.40
With William, Stephen, Joseph, and Bonnie.
Leg 3:Distance3.000Time24:02.30Pace8:00.77
With Joseph, Jacob, William, and Bonnie, I think.
Leg 4:Distance2.000Time14:53.90Pace7:26.95
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.580.250.990.7412.56

Fast Running Friend Workout - 2018-10-30 11:45:10
Workout Totals: Distance12.564Time1:36:20.50Pace7:40.08
Track workout day for the kids. William did 4x400 with 200 recovery, Stephen same workout except slower. Joseph, Jacob, and I did it with both of them. Matthew attempted to break his mile record, was on pace with a lap to go, but decided to stop because he miscounted the laps, and then threw a fit. He did end up running more than two miles today, and ended the day on a positive note with a 7:35 mile with no incidents. Julia was tired, tried the workout with Stephen, was not up to it, so I just had her run the distance. Jenny did the elliptical.
Leg 1:Distance0.496Time3:43.70Pace7:31.01
With Matthew.
Leg 2:Distance1.488Time12:34.20Pace8:26.85
William's workout with Joseph and Jacob - 4x400.
Split 1:Distance0.248Time1:25.20Pace5:43.55
Cumilative:Distance0.248Time1:25.20Pace5:43.55
Split 2:Distance0.124Time1:47.90Pace14:30.16
Cumilative:Distance0.372Time3:13.10Pace8:39.09
Split 3:Distance0.248Time1:20.60Pace5:25.00
Cumilative:Distance0.620Time4:33.70Pace7:21.45
Split 4:Distance0.124Time1:41.70Pace13:40.16
Cumilative:Distance0.744Time6:15.40Pace8:24.57
Split 5:Distance0.248Time1:20.90Pace5:26.21
Cumilative:Distance0.992Time7:36.30Pace7:39.98
Split 6:Distance0.124Time2:00.50Pace16:11.77
Cumilative:Distance1.116Time9:36.80Pace8:36.85
Split 7:Distance0.248Time1:23.30Pace5:35.89
Cumilative:Distance1.364Time11:00.10Pace8:03.94
Split 8:Distance0.124Time1:34.10Pace12:38.87
Cumilative:Distance1.488Time12:34.20Pace8:26.85
Leg 3:Distance1.488Time13:00.30Pace8:44.40
Stephen's workout with Joseph and Jacob.
Split 1:Distance0.248Time1:27.80Pace5:54.03
Cumilative:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:40.60Pace13:31.29
Cumilative:Distance0.372Time3:08.40Pace8:26.45
Split 3:Distance0.248Time1:29.70Pace6:01.69
Cumilative:Distance0.620Time4:38.10Pace7:28.55
Split 4:Distance0.124Time1:37.40Pace13:05.48
Cumilative:Distance0.744Time6:15.50Pace8:24.70
Split 5:Distance0.248Time1:30.40Pace6:04.52
Cumilative:Distance0.992Time7:45.90Pace7:49.66
Split 6:Distance0.124Time2:09.60Pace17:25.16
Cumilative:Distance1.116Time9:55.50Pace8:53.60
Split 7:Distance0.248Time1:32.70Pace6:13.79
Cumilative:Distance1.364Time11:28.20Pace8:24.55
Split 8:Distance0.124Time1:32.10Pace12:22.74
Cumilative:Distance1.488Time13:00.30Pace8:44.40
Leg 4:Distance0.500Time3:44.50Pace7:29.00
Alone.
Leg 5:Distance0.780Time5:36.80Pace7:11.79
With Matthew.
Leg 6:Distance0.750Time5:30.50Pace7:20.67
Alone.
Leg 7:Distance0.000Time0:02.00Pace0:00.00
False start.
Leg 8:Distance1.000Time7:35.10Pace7:35.10
With Matthew and Joseph.
Leg 9:Distance0.062Time0:41.30Pace11:06.13
100 with Bella.
Leg 10:Distance6.000Time43:52.10Pace7:18.68
Alone.

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 - 2018-10-31 09:28:35
Workout Totals: Distance12.000Time1:30:57.80Pace7:34.82
Did 2x2 - 11:36(5:50,5:46)/11:22(5:48,5:34). First one with Joseph, second with Jacob. It got a bit warmer for the second one, so we were able to go faster. Usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance6.000Time45:37.30Pace7:36.22
With Joseph. I think we had some other kids in the warm-up for a bit.
Split 1:Distance2.050Time16:53.80Pace8:14.54
Cumilative:Distance2.050Time16:53.80Pace8:14.54
Split 2:Distance2.000Time11:36.30Pace5:48.15
Cumilative:Distance4.050Time28:30.10Pace7:02.25
Split 3:Distance1.950Time17:07.20Pace8:46.77
Cumilative:Distance6.000Time45:37.30Pace7:36.22
Leg 2:Distance5.000Time37:36.80Pace7:31.36
With Jacob.
Split 1:Distance2.050Time17:39.70Pace8:36.93
Cumilative:Distance2.050Time17:39.70Pace8:36.93
Split 2:Distance2.000Time11:22.20Pace5:41.10
Cumilative:Distance4.050Time29:01.90Pace7:10.10
Split 3:Distance0.950Time8:34.90Pace9:02.00
Cumilative:Distance5.000Time37:36.80Pace7:31.36
Leg 3:Distance1.000Time7:43.70Pace7:43.70
With Jacob and Matthew.

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 - 2018-11-01 14:29:23
Workout Totals: Distance12.000Time1:28:45.70Pace7:23.81
Easy runs, total of 12, usual distances for the kids except for Jenny who did the elliptical.
Leg 1:Distance8.000Time1:00:50.70Pace7:36.34
Part with the kids, part alone.
Leg 2:Distance4.000Time27:55.00Pace6:58.75
Alone.

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 - 2018-11-02 10:01:20
Workout Totals: Distance12.000Time1:36:09.70Pace8:00.81
Did 6+6. Usual distances for the kids except for Jenny who did the elliptical. Did a 2 mile tempo down the canyon in 11:22. Felt tired.
Leg 1:Distance6.000Time49:22.80Pace8:13.80
Part with Jacob, William, Stephen, and Bonnie, part alone.
Split 1:Distance1.980Time16:53.80Pace8:32.02
Cumilative:Distance1.980Time16:53.80Pace8:32.02
Split 2:Distance2.000Time11:22.10Pace5:41.05
Cumilative:Distance3.980Time28:15.90Pace7:06.11
Split 3:Distance2.020Time21:06.90Pace10:27.18
Cumilative:Distance6.000Time49:22.80Pace8:13.80
Leg 2:Distance0.000Time0:03.70Pace0:00.00
False start.
Split 1:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.000Time0:00.00Pace0:00.00
Split 2:Distance0.000Time0:03.70Pace0:00.00
Cumilative:Distance0.000Time0:03.70Pace0:00.00
Leg 3:Distance1.000Time7:44.30Pace7:44.30
With Joseph and Matthew.
Leg 4:Distance5.000Time38:58.90Pace7:47.78
With Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.330.004.000.0015.33

Fast Running Friend Workout - 2018-11-03 10:12:32
Workout Totals: Distance15.332Time1:51:01.20Pace7:14.46
Cross-country race in the AM (Race Cats) - the distances were suspicious as the 3 K was more than 2 K + 1 K. Jacob got 11:33, William 11:59, Stephen 8:31, Matthew 4:58. Jacob's time at 1 K mark was 3:55, William's 4:00. I ran around cheering.

In the PM ran 8 with Joseph with a 4 mile tempo down the canyon in 23:53 (5:58, 5:54, 6:04, 5:57). This was the longest he has ever run at 6:00 average.

Jenny still on the elliptical, Julia still on 6 miles a day at a comfortable pace.
Leg 1:Distance0.622Time4:58.50Pace7:59.90
Running around during Matthew's race.
Split 1:Distance0.484Time3:52.30Pace7:59.96
Cumilative:Distance0.484Time3:52.30Pace7:59.96
Split 2:Distance0.138Time1:06.20Pace7:59.71
Cumilative:Distance0.622Time4:58.50Pace7:59.90
Leg 2:Distance1.100Time8:31.10Pace7:44.64
Stephen's race - running around.
Leg 3:Distance0.950Time7:17.60Pace7:40.63
Alone.
Leg 4:Distance1.650Time11:59.80Pace7:16.24
William's race - running around.
Leg 5:Distance0.480Time3:35.00Pace7:27.92
Alone.
Leg 6:Distance1.730Time13:00.00Pace7:30.87
Jacob and Bonnie's race - running around.
Split 1:Distance1.550Time11:33.80Pace7:27.61
Cumilative:Distance1.550Time11:33.80Pace7:27.61
Jacob's time.
Split 2:Distance0.180Time1:26.20Pace7:58.89
Cumilative:Distance1.730Time13:00.00Pace7:30.87
Bonnie's time.
Leg 7:Distance0.650Time5:11.70Pace7:59.54
Alone.
Leg 8:Distance1.480Time11:30.70Pace7:46.69
Warm-up with Joseph and Jacob.
Leg 9:Distance4.000Time23:53.30Pace5:58.32
Tempo with Joseph.
Leg 10:Distance2.670Time21:03.50Pace7:53.22
Cool-down with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.910.2510.990.7475.89
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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