| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 3.50 | 7.00 | 1.50 | 80.00 |
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| Gold Crocs 2 Miles: 80.00 |
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| Night Sleep Time: 56.00 | Nap Time: 1.00 | Total Sleep Time: 57.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
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Day of rest. Went to church. Substituted in Primary. The lesson was Jesus Cleanses the Temple. Then the stars aligned and I taught the lesson in the Elder's Quorum as well. It was on sacrifice. I actually do not mind teaching, it does not stress me out even if they ask me only 5 minutes in advance (this time I had plenty of notice, though). I do find secretarial callings quite challenging though as I have a hard time keeping track of documents, events, notes, and other things that secretaries are responsible for. I suppose everybody has different talents.
Then we had the Sacrament meeting. The talks were on repentance.
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| Night Sleep Time: 9.00 | Nap Time: 0.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.50 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12 including kids runs. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. I did a pickup for 0.5 in 2:55. |
| Gold Crocs 2 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 3.00 | 0.00 | 12.00 |
| A.M. Total of 12. Did a 3 mile damage evaluation tempo in 17:16 with the splits of 5:40 - 5:49 - 5:47. So the damage is definitely present, but it is repairable. The legs felt OK in the first mile, then after about 1.25 they lost their strength. Breathing was OK. The kick was weak, I only had an 85 at the end, and I tried. So that naturally dictates the workout for Thursday - 5x400 in whatever I can, hopefully under 75. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5.
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| Gold Crocs 2 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.75 | 0.00 | 0.00 | 0.25 | 12.00 |
| A.M. Total of 12. Did 2x200 pickups - 37.6 and 40.2. Ran with the kids. Benjamin - 3, Jenny and Julia - 2, Jacob and Joseph - 0.5. |
| Gold Crocs 2 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 1.25 | 12.00 |
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A.M. Today was a historic day. My 12 year old son Benjamin was able to keep up with me through one of my intervals setting a PR of 71.9 for a quarter. I did my regular 12 miles with 5x400 in the middle with full rest. The splits were 75.3 (up), 72.7 (down), 74.7 (up), 72.3 (even roll), 71.4 (down). I like the very unscientific rule of 2:1 adversity ratio. If you run down or with tailwind 3 seconds faster that the other way, then if we made it flat/windless, you would run 1 second slower than aided, and 2 seconds faster than counter-aided, if the difference is 6 seconds, then it would be 2 seconds slower than aided/4 seconds faster than counter-aided. This unscientific rule, nevertheless, is more scientific than the 220 - age for determining your max heart rate. Using this rule for normal amounts of adversity (excluding grades over 10% and wind over 30 mph) you could be a few seconds per mile off, but you will never end up with something as ridiculous as making a healthy 30 year old man in the top shape of his life over 50 years old. So in any case, the unscientific adversity rule says that Benjamin's 71.9 was equivalent to 72.9 on the track. I was very pleased to see him right by my side at those speeds for that long. He also did it towards the end of his 3 miles mid-run without stopping to drop his HR before the start, which helps a lot for the quarter, especially if you are only 12. I was happy with how the workout went for me as well. It accomplished its purpose, which is to learn to keep pushing when HR gets up to a certain critical range where the natural response is to slow down. Jenny and Julia did 2, Joseph 1, and Jacob 0.5.
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| Gold Crocs 2 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.50 | 0.00 | 0.00 | 12.00 |
| A.M. 12 total. Did 3 with Benjamin, 2 with Jenny and Julia, and 1 with Joseph, Jacob did 0.5 of it. Did a pickup at the end in the last 0.5 in 2:55. |
| Gold Crocs 2 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.50 | 2.50 | 4.00 | 0.00 | 20.00 |
| A.M. Waited for the snow to melt. P.M. 20 mile run. Did a 5 mile tempo on the Fast Running Blog 5 miler course. It went very well - I was able to increase the pace with every mile: 5:51, 5:48, 5:47, 5:47, 5:39 - 28:52.8 total time. HR stabilized at around 160, and peaked at 166 at the end. The last quarter was 83.Still too high, shows that even aerobically I am out of shape. But at least I was able to average 5:46.5 for 5 miles, and my last 3 miles were 17:13, which is 3 seconds faster than just 3 miles on Tuesday. So some progress.
Then I did some jogging including kids runs (Benjamin 3, Julia 2, Joseph 1, and Jacob 0.5, Jenny ran 3 with Sarah), and ran the last 1.5 in 8:54.9. It was very hard. I had not done a true long run in a while. I felt low on fuel. But the muscle memory helped and I was able to push through the low fuel signals.
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| Gold Crocs 2 Miles: 20.00 |
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| Night Sleep Time: 7.00 | Nap Time: 1.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 68.00 | 3.50 | 7.00 | 1.50 | 80.00 |
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| Gold Crocs 2 Miles: 80.00 |
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| Night Sleep Time: 56.00 | Nap Time: 1.00 | Total Sleep Time: 57.00 | |
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