Breaking the Wall

Week starting Nov 06, 2016

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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: 153.57 Year: 3129.18
Saucony Type A Lifetime Miles: 621.04
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Camouflage Crocs 2 Lifetime Miles: 938.88
Red Crocs Lifetime Miles: 897.09
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.800.000.003.1163.91
Khaki Crocs 1 Miles: 56.70Saucony Type A Miles: 7.24
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. Still in Indianapolis. Went to church there with Benjamin and my mom's friend Nina that we stayed with. Benjamin got a lot of Russian speaking practice with Nina.

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 - 2016-11-07 06:39:44
Workout Totals: Distance8.000Time1:01:41.00Pace7:42.62
 
Leg 1:Distance8.000Time1:01:41.00Pace7:42.62
7 on the trail in Indianapolis, 1 more in Las Vegas to the parking lot from the terminal.

Khaki Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.040.000.000.0010.04

Fast Running Friend Workout - 2016-11-08 07:46:18
Workout Totals: Distance10.040Time1:20:04.00Pace7:58.49
Usual day, usual distances for everybody.
Leg 1:Distance4.000Time31:28.30Pace7:52.07
With Joseph.
Leg 2:Distance2.040Time17:41.00Pace8:40.10
With Stephen.
Leg 3:Distance4.000Time30:54.70Pace7:43.68
With Jacob.

Khaki Crocs 1 Miles: 10.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.540.000.000.0010.54

Fast Running Friend Workout - 2016-11-09 08:31:10
Workout Totals: Distance10.540Time1:26:45.80Pace8:13.91
Usual day, 10.5 for me, usual distances for everybody else.
Leg 1:Distance4.000Time31:38.90Pace7:54.73
With Jacob.
Leg 2:Distance4.000Time33:04.30Pace8:16.07
With Joseph.
Leg 3:Distance2.040Time17:01.30Pace8:20.64
With William.
Leg 4:Distance0.500Time5:01.30Pace10:02.60
With Matthew.

Khaki Crocs 1 Miles: 10.54
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2016-11-10 08:34:07
Workout Totals: Distance10.000Time1:19:31.40Pace7:57.14
Usual day, regular runs.
Leg 1:Distance4.000Time32:37.80Pace8:09.45
With Joseph.
Leg 2:Distance4.000Time31:13.80Pace7:48.45
With Jacob.
Leg 3:Distance1.500Time11:20.90Pace7:33.93
Alone.
Leg 4:Distance0.500Time4:18.90Pace8:37.80
With Matthew.

Khaki Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2016-11-11 08:35:00
Workout Totals: Distance10.120Time1:21:40.90Pace8:04.28
Taper before the cross-country championship for the kids. Total of 10 for me and Benjamin.
Leg 1:Distance2.040Time16:10.10Pace7:55.54
With Jacob.
Leg 2:Distance2.040Time16:10.30Pace7:55.64
With Joseph.
Leg 3:Distance2.040Time17:08.30Pace8:24.07
With William.
Leg 4:Distance1.000Time8:30.90Pace8:30.90
With Stephen.
Leg 5:Distance0.500Time4:47.90Pace9:35.80
With Matthew.
Leg 6:Distance2.500Time18:53.40Pace7:33.36
Alone.

Khaki Crocs 1 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.100.000.003.1115.21

Fast Running Friend Workout - 2016-11-12 07:26:38
Workout Totals: Distance15.207Time2:19:56.40Pace9:12.14
Cross-country championship today. Results:

5 K:
Benjamin 16:32 1st (17-18)
Jenny 20:50 2nd (15-16)
me 18:29 - the only adult participant

4 K:
Julia 19:07 5th, (13-14)

3 K:
Joseph 11:18, 4th, (11-12)
Jacob 11:29, 2nd (9-10)

2 K:
William 8:51, 2nd, (7-8)
Stephen 10:16

Benjamin and I ran 8 miles in the morning. We were going to take this as a fun race, but somehow both of us got good results. I ran 14 seconds faster than last year, Benjamin improved his time by 27 seconds in spite of being ahead by 59 seconds of the next competitor and running in Crocs (he could not find his racing flats) which makes things slower in cross country. For a comparison, Riley ran 16:15 last year, Jake 16:20. So maybe we should say this is at least 1 minute slower than Draper Days. If so, this would indicate a 5 K speed breakthrough for Benjamin that for some reason is not coming out in workouts. Almost makes me wonder if the course was short, but at the same time I felt my effort was cardio-taxed, I always had someone to run with, and generally felt I put in a solid quality effort. Benjamin also felt like his legs were working and his cardio as well unlike in his 15:56 Draper Days or 15:28 San Francisco track 5 K, so I am willing to believe he ran something that was in the 15:30 range quality in Draper Days and around 15:00-15:05 on the track.

I was impressed with Jacob and Joseph's performances. They have struggled in workouts lately, so I was not expecting anything spectacular in the race. But they both ran PRs - Jacob improved by 8 seconds, and Joseph improved by 2 seconds.
Leg 1:Distance8.000Time1:00:57.30Pace7:37.16
Morning run with Benjamin.
Leg 2:Distance0.500Time10:16.50Pace20:33.00
William and Stephen's race - ran around cheering.
Split 1:Distance0.500Time8:51.50Pace17:43.00
Cumilative:Distance0.500Time8:51.50Pace17:43.00
Split 2:Distance0.000Time1:25.00Pace0:00.00
Cumilative:Distance0.500Time10:16.50Pace20:33.00
 
Leg 3:Distance0.800Time11:29.70Pace14:22.12
Jacob's race - cheering.
Leg 4:Distance0.800Time11:18.40Pace14:08.00
Joseph's race - cheering.
Leg 5:Distance1.500Time19:07.90Pace12:45.27
Julia's race - cheering.
Leg 6:Distance3.107Time21:51.00Pace7:01.95
My own and Jenny's race.
Split 1:Distance3.107Time18:29.00Pace5:56.94
Cumilative:Distance3.107Time18:29.00Pace5:56.94
My time.
Split 2:Distance0.000Time3:22.00Pace0:00.00
Cumilative:Distance3.107Time21:51.00Pace7:01.95
Jenny's time.
 
Leg 7:Distance0.500Time4:55.60Pace9:51.20
With Matthew.

Saucony Type A Miles: 7.24Khaki Crocs 1 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.800.000.003.1163.91
Khaki Crocs 1 Miles: 56.70Saucony Type A Miles: 7.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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