Breaking the Wall

Week starting Mar 29, 2020

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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 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: 152.01 Year: 1148.62
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 3 Lifetime Miles: 2191.97
Brown Crocs 4 Lifetime Miles: 92.01
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.581.000.002.9974.57
Neon Crocs 1 Miles: 74.57
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. No church. Home study with the family.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.260.000.000.8716.13

Fast Running Friend Workout - 2020-03-30 10:55:18
Workout Totals: Distance16.135Time2:02:36.20Pace7:35.92
Did a fartlek with Benjamin pacing me with the target pace of 36 per 200 for fast and 1:00 per 200 for slow. Did 300 in 55, then rest for 100 in 25, 300 in 54, 200 in 1:00, 300 in 54, 200 in 1:01, and 200 in 37.

Jenny also had a good run, sub-7:30 average for 6 miles, recovering from the cold. I ended up with 16 for the day.
Leg 1:Distance7.999Time1:00:32.70Pace7:34.14
Fartlek, Benjamin paced me.
Split 1:Distance4.230Time33:10.20Pace7:50.50
Cumilative:Distance4.230Time33:10.20Pace7:50.50
Split 2:Distance0.187Time0:55.80Pace4:58.40
Cumilative:Distance4.417Time34:06.00Pace7:43.21
Split 3:Distance0.063Time0:25.50Pace6:44.76
Cumilative:Distance4.480Time34:31.50Pace7:42.39
Split 4:Distance0.187Time0:54.30Pace4:50.37
Cumilative:Distance4.667Time35:25.80Pace7:35.50
Split 5:Distance0.125Time1:00.10Pace8:00.80
Cumilative:Distance4.792Time36:25.90Pace7:36.16
Split 6:Distance0.187Time0:54.20Pace4:49.84
Cumilative:Distance4.979Time37:20.10Pace7:29.91
Split 7:Distance0.125Time1:01.70Pace8:13.60
Cumilative:Distance5.104Time38:21.80Pace7:30.98
Split 8:Distance0.125Time0:37.20Pace4:57.60
Cumilative:Distance5.229Time38:59.00Pace7:27.31
Split 9:Distance2.770Time21:33.70Pace7:47.04
Cumilative:Distance7.999Time1:00:32.70Pace7:34.14
 
Leg 2:Distance1.000Time8:39.60Pace8:39.60
With Matthew and I think Joseph, Jacob, and Stephen. Maybe William as well.
Leg 3:Distance0.186Time0:58.60Pace5:15.05
Matthew's 300 time trial.
Leg 4:Distance0.950Time7:36.00Pace8:00.00
Back to the house with the boys.
Leg 5:Distance6.000Time44:49.30Pace7:28.22
With Jenny.

Neon Crocs 1 Miles: 16.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.590.000.001.1211.71

Fast Running Friend Workout - 2020-03-31 10:36:46
Workout Totals: Distance11.714Time1:37:37.70Pace8:20.06
Did 4x0.25 as part of Benjamin's 4x0.625 workout down the canyon. Got dropped on the second one. My times were 68.4, 69.6, 66.4, 68.9. Benjamin had a great workout. His target was 2:50 - 68 per quarter. He got 2:50, 2:48, 2:46, 2:44. The purpose of the workout was to learn to be more comfortable at faster speeds and take them from middle distance range to something that you could at least dream about holding for a 5 K.

Ran more with the kids in the evening. Usual distances for everybody.
Leg 1:Distance1.980Time16:15.70Pace8:12.78
Leg 2:Distance6.750Time55:39.30Pace8:14.71
Part of Benjamin's workout.
Split 1:Distance0.250Time1:08.40Pace4:33.60
Cumilative:Distance0.250Time1:08.40Pace4:33.60
Split 2:Distance0.750Time6:55.50Pace9:14.00
Cumilative:Distance1.000Time8:03.90Pace8:03.90
Split 3:Distance0.250Time1:09.60Pace4:38.40
Cumilative:Distance1.250Time9:13.50Pace7:22.80
Split 4:Distance0.750Time7:41.70Pace10:15.60
Cumilative:Distance2.000Time16:55.20Pace8:27.60
Split 5:Distance0.250Time1:06.40Pace4:25.60
Cumilative:Distance2.250Time18:01.60Pace8:00.71
Split 6:Distance0.750Time7:23.80Pace9:51.73
Cumilative:Distance3.000Time25:25.40Pace8:28.47
Split 7:Distance0.250Time1:08.90Pace4:35.60
Cumilative:Distance3.250Time26:34.30Pace8:10.55
Split 8:Distance3.500Time29:05.00Pace8:18.57
Cumilative:Distance6.750Time55:39.30Pace8:14.71
 
Leg 3:Distance0.930Time8:21.30Pace8:59.03
To the track with the kids.
Leg 4:Distance0.124Time0:37.10Pace4:59.19
200 with Matthew, Joseph, Jacob, and maybe somebody else.
Leg 5:Distance1.000Time7:55.20Pace7:55.20
A mile around the track.
Leg 6:Distance0.930Time8:49.10Pace9:28.92
Back with the kids.

Neon Crocs 1 Miles: 11.71
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.1912.14

Fast Running Friend Workout - 2020-04-01 11:07:12
Workout Totals: Distance12.136Time1:30:35.80Pace7:27.91
Some kids started developing a cold, so I put Joseph, Jacob, William, and Stephen on reduced mileage. I did total of 12, though. Matthew ran a PR on the track in the 300 - 57.9.
Leg 1:Distance8.000Time58:41.00Pace7:20.12
With Benjamin.
Leg 2:Distance1.000Time8:17.90Pace8:17.90
With Stephen, William, and Matthew.
Leg 3:Distance0.186Time0:57.90Pace5:11.29
With Stephen, William, and Matthew.
Leg 4:Distance0.950Time7:48.40Pace8:13.05
Back to the house.
Leg 5:Distance2.000Time14:50.60Pace7:25.30
Alone.

Neon Crocs 1 Miles: 12.14
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.950.000.000.0612.01

Fast Running Friend Workout - 2020-04-02 14:22:00
Workout Totals: Distance12.012Time1:32:14.20Pace7:40.72
Easy runs, I think William did not run, was sick, other younger kids on reduced mileage just in case. Total of 12 for me.
Leg 1:Distance1.000Time8:10.10Pace8:10.10
With Matthew and some other kids.
Leg 2:Distance0.062Time0:17.90Pace4:48.71
With Matthew and some other kids.
Leg 3:Distance0.950Time7:20.50Pace7:43.68
With Matthew and some other kids.
Leg 4:Distance10.000Time1:16:25.70Pace7:38.57
With Benjamin.

Neon Crocs 1 Miles: 12.01
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.000.2512.15

Fast Running Friend Workout - 2020-04-03 15:52:42
Workout Totals: Distance12.148Time1:34:46.00Pace7:48.06
Matthew ran a PR in the 400 today - 78.2. Stephen almost got a PR running with him. Joseph and Jacob did 4, I think. William was able to jog a little bit. Benjamin and I did total of 12. Do not remember what Jenny and Julia did, but I think they were on reduced mileage.
Leg 1:Distance0.950Time7:40.30Pace8:04.53
Warm up with Stephen and Matthew.
Leg 2:Distance0.248Time1:18.20Pace5:15.32
400 with Stephen and Mathew.
Leg 3:Distance0.950Time7:37.40Pace8:01.47
With Stephen and Mathew.
Leg 4:Distance2.000Time15:57.50Pace7:58.75
I think this was with Stephen.
Leg 5:Distance8.000Time1:02:12.60Pace7:46.57
With Benjamin - I think.

Neon Crocs 1 Miles: 12.15
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.931.000.000.5010.43

Fast Running Friend Workout - 2020-04-04 12:25:31
Workout Totals: Distance10.430Time1:24:10.30Pace8:04.21
General conference. Got in whatever running we could in between the sessions, total of 11 for me. Benjamin did 3 miles down the canyon in 14:47. He was trying to run 14:24 - 4:48 average, but the headwind was too strong, plus he was not feeling 100% either. So he opened with 4:50, then 4:52, and then he just did not have it in the last mile - 5:05.

Joseph, Jacob, and I tried to run the first 0.5 with him, but we did not quite have it either to fight the wind. Joseph got 2:25, Jacob 2:27, and I could only manage 2:31.

William was able to run 8:24 mile, he is recovering. Matthew ran a solid 6:30 mile on the track in spite of the wind.
Leg 1:Distance0.980Time8:18.10Pace8:28.27
Warm-up with Joseph, Jacob, and Benjamin.
Leg 2:Distance0.500Time2:31.40Pace5:02.80
0.5 down the canyon trying to keep up with Benjamin.
Leg 3:Distance5.000Time41:52.50Pace8:22.50
More distance with Joseph, Jacob, and some with Benjamin.
Leg 4:Distance1.000Time8:24.20Pace8:24.20
With William.
Leg 5:Distance0.950Time7:38.50Pace8:02.63
With Benjamin and Matthew.
Leg 6:Distance1.000Time6:30.90Pace6:30.90
With Benjamin and Matthew.
Leg 7:Distance1.000Time8:54.70Pace8:54.70
With Benjamin and Matthew.

Neon Crocs 1 Miles: 10.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
70.581.000.002.9974.57
Neon Crocs 1 Miles: 74.57
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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