Breaking the Wall

Week starting Apr 04, 2021

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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
67.000.009.000.0076.00
Brown Crocs 4 Miles: 76.00
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. Watched General Conference, then went for a walk, and did family scripture study in nature.

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 - 2021-04-05 08:36:34
Workout Totals: Distance8.000Time1:02:14.40Pace7:46.80
12 total, easy runs, usual distances. Benjamin's knee was hurting, so he just ran easy as well.
Leg 1:
Distance4.000Time31:22.60Pace7:50.65ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance1.000Time7:17.00Pace7:17.00ZoneEasy Miles
Alone.
Leg 3:
Distance3.000Time23:34.80Pace7:51.60ZoneEasy Miles
With Joseph and Jacob.
Fast Running Friend Workout - 2021-04-05 17:24:24
Workout Totals: Distance4.000Time29:25.80Pace7:21.45
Alone.
Leg 1:
Distance4.000Time29:25.80Pace7:21.45ZoneEasy Miles

Brown Crocs 4 Miles: 12.00
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 - 2021-04-06 14:02:20
Workout Totals: Distance12.000Time1:30:31.40Pace7:32.62
Total of 12. Easy runs. Taper for the boys - 4 for Joseph, Jacob, and William, 3 for Stephen, 2 for Matthew.
Leg 1:
Distance8.000Time59:55.60Pace7:29.45ZoneEasy Miles
With Benjamin.
Leg 2:
Distance4.000Time30:35.80Pace7:38.95ZoneEasy Miles
With Joseph, Jacob, William, and Benjamin. Part with Stephen and Matthew.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.004.000.0012.00

Fast Running Friend Workout - 2021-04-07 09:07:24
Workout Totals: Distance12.000Time1:28:09.60Pace7:20.80
12 total. Benjamin pulled me through 4 miles down the canyon in 23:15.9 (5:47, 5:52, 5:49, 5:47). It was hard, but I was able to do it, and I improved by 29 seconds from last week.

Joseph, Jacob, William, Stephen, and Matthew ran the 3200 time trial on the track with the Roadrunners. Results:

Jacob 10:58 (PR) (5:19, 5:39)
Joseph 11:04 (PR) (5:21, 5:43)
William 12:29 (6:01, 6:28)
Matthew 13:34 (6:30, 7:07)
Stephen 14:01 (6:30, 7:30)

All of them need to work on holding the speed. Stephen, William, and Matthew also need to work on plain mental toughness when it hurts. To some extent they just gave up in the second mile.
Leg 1:
Distance3.000Time23:24.50Pace7:48.17ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance1.480Time12:02.60Pace8:08.24ZoneEasy Miles
Warm-up with Benjamin.
Leg 3:
Distance4.000Time23:15.90Pace5:48.98ZoneThreshold Miles
4 mile tempo down the canyon - Benjamin pulled me.
Leg 4:
Distance3.520Time29:26.60Pace8:21.88ZoneEasy Miles
Cool-down with Benjamin.

Brown Crocs 4 Miles: 12.00
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 - 2021-04-08 08:46:06
Workout Totals: Distance12.000Time1:29:35.40Pace7:27.95
12 total, easy pace.
Leg 1:
Distance8.000Time59:44.80Pace7:28.10ZoneEasy Miles
Most of this with Joseph, and Jacob.
Leg 2:
Distance4.000Time29:50.60Pace7:27.65ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
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 - 2021-04-09 09:15:35
Workout Totals: Distance12.000Time1:29:15.50Pace7:26.29
12 total, easy pace.
Leg 1:
Distance4.000Time30:27.40Pace7:36.85ZoneEasy Miles
With Joseph, Jacob, William, Stephen, Matthew, and Benjamin.
Leg 2:
Distance3.000Time22:20.50Pace7:26.83ZoneEasy Miles
With Joseph, Jacob, and Benjamin.
Leg 3:
Distance1.000Time6:50.30Pace6:50.30ZoneEasy Miles
With Benjamin.
Leg 4:
Distance4.000Time29:37.30Pace7:24.32ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.005.000.0016.00

Fast Running Friend Workout - 2021-04-10 08:32:02
Workout Totals: Distance16.000Time1:56:51.00Pace7:18.19
Total of 16. Did 5 down the canyon with Chad and Jacob in 29:39. We went a bit slower than my limit in the first 3 miles because Joseph was miserable (he stopped after 3 in 17:55), and then Jacob was suffering in the last 1.5, so we eased off the gas pedal. But when we did 0.5 in 2:53 (5:46 pace) between 3 and 4, I started to feel miserable as well. The splits were 5:58, 5:57,6:00,5:52,5:52.

Benjamin warmed-up a mile with us in 5:58, then ran 19:47 for his 4 mile tempo. His knee is starting to feel better, but still not 100%.
Leg 1:
Distance2.480Time20:00.50Pace8:04.07ZoneEasy Miles
Warm-up with Chad, Joseph, Jacob, and Benjamin.
Leg 2:
Distance5.000Time29:39.60Pace5:55.92ZoneThreshold Miles
With Chad and Jacob. Joseph did the first 3 and stopped, Benjamin ran the first mile, and then speed up and did his tempo.
Leg 3:
Distance2.020Time16:01.40Pace7:55.94ZoneEasy Miles
To the house with Jacob, Chad, and Benjamin.
Leg 4:
Distance6.500Time51:09.50Pace7:52.23ZoneEasy Miles
With William. Part with Stephen, Matthew, and Bonnie.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.000.009.000.0076.00
Brown Crocs 4 Miles: 76.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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