Breaking the Wall

December 21, 2024

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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:
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Miles:This week: 0.00 Month: 0.00 Year: 3010.45
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 732.60
Amoji 2 Lifetime Miles: 436.69
Amoji 3 Lifetime Miles: 380.67
Lopsie Sports Sandals Lifetime Miles: 818.02
Lopsie Sports Sandals 2 Lifetime Miles: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Sat, Jul 29, 2017
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.590.000.000.0012.59

Fast Running Friend Workout - 2017-07-29 06:39:54
Workout Totals: Distance12.593Time2:31:24.30Pace12:01.38
Today was a busy day. Joseph, Jacob, Jenny, and Julia ran in the USATF JO Nationals in the 3000.

We got up early to make the 75 minute trip from Emporia, KS to Lawrence, KS. I did some running at the venue - some just to get around, some with the kids that were either cooling down or not racing and getting their runs in. Then we drove to Denver (more precisely Thornton) where we stayed with James and Lybi. Sarah and I did some creative running there - we literally ran to Walmart, then I ran back and got the car while she shopped.

Race reports:

Joseph: 10:37.83, 16th place

Official splits:

36.70
[36.70]
1:57.74
[1:21.04]
3:20.15
[1:22.42]
4:46.81
[1:26.67]
6:14.16
[1:27.36]
7:42.08
[1:27.92]
9:11.54
[1:29.47]
10:37.83
[1:26.29]

Joseph ran in heat 3 - the fastest. In spite of starting out last in the first 150 meters he got carried away in the early parts of the race. When I saw he had 2:38 at 800 meters I thought maybe he is just more fit than I thought he was, but it ended up being not the case. The first 1 K in 3:20 resulted in slowing down to 3:38 and then 3:39 in the last 2 K. What is funny is that in spite of crashing he was still moving through the field for most of the race - they crashed worse! But he ran a small PR which is not to be taken for granted considering all of the travelling and awful pacing. My 2000 formula predicted 10:28 based on his 2000 at altitude time trial in 6:59, which I believe he would have run if he could just hold his horses enough to run something like even 40-82-82 in the first 1 K.

Jacob 10:56.99 22nd place, 3rd in heat 2 (medium, beat everyone in heat 1 and a couple of people in heat 3). Official splits:

38.99
[38.99]
2:04.21
[1:25.22]
3:31.11
[1:26.91]
4:59.29
[1:28.18]
6:28.98
[1:29.70]
8:00.48
[1:31.50]
9:31.70
[1:31.22]
10:56.99
[1:25.30]

He had more self control than Joseph - enough to let everybody gap him in the first 200 and to stay in last place up until around 600 mark. Unfortunately even with that the start was still too fast - I would have preferred the first 200 in 41 followed by 85-86 laps. He also spent a lot of time in lane 2 being a bit indecisive about passing people. We need to practice passing with authority. I need to teach the boys, Jacob in particular, that when you pass, you should normally pass to drop and get up to the next target ASAP, then draft to rest if the target is moving well, then repeat. If you cannot pass to drop, you should be drafting. One exception to that is if the target has a competitive personality and is moving at about 5 seconds a mile slower than what you want to do. Then you can pass to egg on showing a bit of weakness on purpose making the target speed up for a lap or two and once that happens, go back to drafting.

My prediction for Jacob from the 2000 workout in 7:12 was 10:48. I think the fast start and too much running in lane 2 caused the discrepancy.

Julia - 13:01.01 34th place.

Official splits:

46.08
[46.08]
2:24.25
[1:38.18]
4:06.48
[1:42.23]
5:49.78
[1:43.31]
7:35.72
[1:45.95]
9:24.84
[1:49.12]
11:15.29
[1:50.46]
13:01.01
[1:45.73]

Things were going OK until the last 1 K. She would have gotten a PR with a decent finish.

Jenny 11:44.51, 12th place, official splits:

41.72
[41.72]
2:14.53
[1:32.82]
3:46.85
[1:32.32]
5:20.92
[1:34.07]
6:55.46
[1:34.55]
8:32.67
[1:37.21]
10:10.04
[1:37.37]
11:44.51
[1:34.47]

Jenny missed her PR by 2 seconds. Again, it slipped away in the last 1 K. Probably had something to do with the temperatures getting warmer, and her not being a very good heat runner. But she was able to move through the field after starting dead last and make it into 12th place.
Leg 1:Distance0.250Time1:54.50Pace7:38.00
Getting around the venue.
Leg 2:Distance3.200Time27:28.70Pace8:35.22
With William and Stephen.
Leg 3:Distance0.000Time10:57.00Pace0:00.00
Timing Jacob's race.
Split 1:Distance0.000Time1:20.50Pace0:00.00
Cumilative:Distance0.000Time1:20.50Pace0:00.00
Split 2:Distance0.000Time1:27.30Pace0:00.00
Cumilative:Distance0.000Time2:47.80Pace0:00.00
Split 3:Distance0.000Time1:25.90Pace0:00.00
Cumilative:Distance0.000Time4:13.70Pace0:00.00
Split 4:Distance0.000Time1:30.70Pace0:00.00
Cumilative:Distance0.000Time5:44.40Pace0:00.00
Split 5:Distance0.000Time1:29.50Pace0:00.00
Cumilative:Distance0.000Time7:13.90Pace0:00.00
Split 6:Distance0.000Time1:31.90Pace0:00.00
Cumilative:Distance0.000Time8:45.80Pace0:00.00
Split 7:Distance0.000Time1:30.90Pace0:00.00
Cumilative:Distance0.000Time10:16.70Pace0:00.00
Split 8:Distance0.000Time0:40.30Pace0:00.00
Cumilative:Distance0.000Time10:57.00Pace0:00.00
 
Leg 4:Distance0.000Time10:37.80Pace0:00.00
Timing Joseph's race.
Split 1:Distance0.000Time1:16.60Pace0:00.00
Cumilative:Distance0.000Time1:16.60Pace0:00.00
Split 2:Distance0.000Time1:21.30Pace0:00.00
Cumilative:Distance0.000Time2:37.90Pace0:00.00
Split 3:Distance0.000Time1:24.60Pace0:00.00
Cumilative:Distance0.000Time4:02.50Pace0:00.00
Split 4:Distance0.000Time1:27.20Pace0:00.00
Cumilative:Distance0.000Time5:29.70Pace0:00.00
Split 5:Distance0.000Time1:28.20Pace0:00.00
Cumilative:Distance0.000Time6:57.90Pace0:00.00
Split 6:Distance0.000Time1:29.10Pace0:00.00
Cumilative:Distance0.000Time8:27.00Pace0:00.00
Split 7:Distance0.000Time1:28.90Pace0:00.00
Cumilative:Distance0.000Time9:55.90Pace0:00.00
Split 8:Distance0.000Time0:41.90Pace0:00.00
Cumilative:Distance0.000Time10:37.80Pace0:00.00
 
Leg 5:Distance0.433Time3:27.70Pace7:59.68
Getting around the venue.
Leg 6:Distance0.000Time13:01.10Pace0:00.00
Timing Julia's race.
Split 1:Distance0.000Time1:34.70Pace0:00.00
Cumilative:Distance0.000Time1:34.70Pace0:00.00
Split 2:Distance0.000Time1:40.20Pace0:00.00
Cumilative:Distance0.000Time3:14.90Pace0:00.00
Split 3:Distance0.000Time1:43.00Pace0:00.00
Cumilative:Distance0.000Time4:57.90Pace0:00.00
Split 4:Distance0.000Time1:43.80Pace0:00.00
Cumilative:Distance0.000Time6:41.70Pace0:00.00
Split 5:Distance0.000Time1:48.20Pace0:00.00
Cumilative:Distance0.000Time8:29.90Pace0:00.00
Split 6:Distance0.000Time1:50.40Pace0:00.00
Cumilative:Distance0.000Time10:20.30Pace0:00.00
Split 7:Distance0.000Time1:50.20Pace0:00.00
Cumilative:Distance0.000Time12:10.50Pace0:00.00
Split 8:Distance0.000Time0:50.60Pace0:00.00
Cumilative:Distance0.000Time13:01.10Pace0:00.00
 
Leg 7:Distance0.000Time11:44.40Pace0:00.00
Timing Jenny's race.
Split 1:Distance0.000Time1:26.90Pace0:00.00
Cumilative:Distance0.000Time1:26.90Pace0:00.00
Split 2:Distance0.000Time1:34.90Pace0:00.00
Cumilative:Distance0.000Time3:01.80Pace0:00.00
Split 3:Distance0.000Time1:31.30Pace0:00.00
Cumilative:Distance0.000Time4:33.10Pace0:00.00
Split 4:Distance0.000Time1:34.40Pace0:00.00
Cumilative:Distance0.000Time6:07.50Pace0:00.00
Split 5:Distance0.000Time1:36.10Pace0:00.00
Cumilative:Distance0.000Time7:43.60Pace0:00.00
Split 6:Distance0.000Time1:36.90Pace0:00.00
Cumilative:Distance0.000Time9:20.50Pace0:00.00
Split 7:Distance0.000Time1:37.50Pace0:00.00
Cumilative:Distance0.000Time10:58.00Pace0:00.00
Split 8:Distance0.000Time0:46.40Pace0:00.00
Cumilative:Distance0.000Time11:44.40Pace0:00.00
 
Leg 8:Distance3.500Time28:14.60Pace8:04.17
With Joseph, Jacob, some with William and Jenny.
Leg 9:Distance0.500Time4:36.70Pace9:13.40
With Matthew in Denver.
Leg 10:Distance2.290Time20:53.90Pace9:07.55
With Sarah to Walmart in Denver.
Leg 11:Distance2.420Time18:27.90Pace7:37.81
Back from Walmart alone to get the van and pick up Sarah.

Camouflage Crocs 2 Miles: 12.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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