Breaking the Wall

Week starting May 24, 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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 0.00 Year: 2251.52
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: 1116.83
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.761.0011.000.0076.76
Neon Crocs 3 Miles: 76.76
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. Church at home.

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 - 2020-05-25 09:29:16
Workout Totals: Distance12.000Time1:34:33.80Pace7:52.82
12 total. Easy runs.
Leg 1:Distance2.000Time15:48.40Pace7:54.20
With Joseph, Jacob, and Matthew.
Leg 2:Distance2.000Time15:36.20Pace7:48.10
With Joseph and Jacob.
Leg 3:Distance3.000Time23:31.30Pace7:50.43
With Joseph, Jacob, William, and Stephen - I think. Leigha in the stroller.
Leg 4:Distance2.000Time14:15.40Pace7:07.70
Alone.
Leg 5:Distance3.000Time25:22.50Pace8:27.50
With Benjamin, Jenny, and Julia.

Neon Crocs 3 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
7.130.005.000.0012.13

Fast Running Friend Workout - 2020-05-26 08:03:33
Workout Totals: Distance12.130Time1:31:11.00Pace7:31.03
Total of 12. 5 mile tempo down the canyon. Started at barely under 6:00 pace, and it felt hard. However, after 2 miles started finding extra gears, and was able to run 17:19 for the last 3, last mile was 5:40.

Benjamin try to do the 64s for 0.25 intervals alongside, but just could not turn on the speed. So I had him pace me to the 4 mile mark, and then run the last mile hard. He was able to run 4:38 for the last mile.

Other kids did easy runs, usual distances.
Leg 1:Distance2.480Time20:22.90Pace8:13.10
Warm-up with Benjamin.
Leg 2:Distance5.000Time29:14.50Pace5:50.90
Tempo run - paced by Benjamin for part of it.
Leg 3:Distance2.650Time22:32.20Pace8:30.26
Cool-down with Benjamin.
Leg 4:Distance2.000Time19:01.40Pace9:30.70
With Sarah, Benjamin, and Jenny.

Neon Crocs 3 Miles: 12.13
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 - 2020-05-27 07:48:44
Workout Totals: Distance12.000Time1:34:18.10Pace7:51.51
12 total, easy runs for everybody, unless we call 7:00 mile for Matthew hard. Amy came to have us pace her for an out and back mile time trial on the road. Benjamin, Jenny, Joseph, Jacob, William, Stephen, and Matthew along with myself paced her. She ran 7:00 with the splits of 1:44, 1:50, 1:52, 1:34.
Leg 1:Distance1.000Time7:53.00Pace7:53.00
With Benjamin.
Leg 2:Distance0.500Time4:45.90Pace9:31.80
Amy's warm up with the gang.
Leg 3:Distance1.000Time7:00.30Pace7:00.30
Pacing Amy.
Leg 4:Distance3.000Time23:51.10Pace7:57.03
With Joseph, Jacob, part with Jenny.
Leg 5:Distance3.500Time26:58.00Pace7:42.29
With Joseph, and Jacob - part with Jenny, Leigha in the stroller.
Leg 6:Distance3.000Time23:49.80Pace7:56.60
With Benjamin.

Neon Crocs 3 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
9.640.003.000.0012.64

Fast Running Friend Workout - 2020-05-28 08:03:52
Workout Totals: Distance12.642Time1:39:27.90Pace7:52.07
Total of around 13. Did a 3 mile tempo with Joseph and Jacob at 6:00 with a kick for the last 0.25. Jacob and I closed with 78, Joseph just gave up and jogged in. Easy runs, more or less usual distances for other kids.
Leg 1:Distance0.980Time8:47.90Pace8:58.67
Warm-up with Joseph and Jacob.
Leg 2:Distance3.000Time17:48.60Pace5:56.20
3 mile tempo down the canyon.
Leg 3:Distance6.412Time51:18.00Pace8:00.04
Part with Joseph and Jacob, part alone, part with William.
Leg 4:Distance0.250Time2:36.80Pace10:27.20
With Bella.
Leg 5:Distance2.000Time18:56.60Pace9:28.30
With Sarah.

Neon Crocs 3 Miles: 12.64
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 - 2020-05-29 07:58:53
Workout Totals: Distance12.000Time1:34:14.30Pace7:51.19
Easy runs, usual distances, total of 12.
Leg 1:Distance1.000Time7:54.90Pace7:54.90
With Benjamin.
Leg 2:Distance8.000Time1:02:23.00Pace7:47.88
With the kids, part with Leigha in the stroller.
Leg 3:Distance3.000Time23:56.40Pace7:58.80
With Benjamin.

Neon Crocs 3 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
11.991.003.000.0015.99

Fast Running Friend Workout - 2020-05-30 08:06:38
Workout Totals: Distance15.990Time2:06:19.00Pace7:53.98
Did a 3 mile tempo + kick with Joseph and Jacob - down the canyon. I got 17:51(81 kick), Joseph 17:46 (76), and Jacob 17:48 (78). This one went better.

Stephen almost made it to the mile (6:02), and William made it to 2 miles (11:59).

Benjamin did 12x0.25 with recoveries to keep 6:00 average, and this time was able to average 63 on the quarters.

Matthew ran 6:17 mile down the canyon.

William added some extra distance with Matthew in the evening, and ended up with 8 for the day. Otherwise, usual Saturday distances for everybody.
Leg 1:Distance0.980Time8:13.00Pace8:23.06
Warm-up with Joseph, Jacob, William, Stephen, and Jenny.
Leg 2:Distance3.000Time17:51.80Pace5:57.27
3 mile tempo down the canyon.
Leg 3:Distance4.050Time34:21.40Pace8:28.99
Cool-down/distance with Joseph and Jacob, part with Benjamin.
Leg 4:Distance0.250Time2:28.20Pace9:52.80
With Bella.
Leg 5:Distance4.730Time38:41.90Pace8:10.89
With Benjamin to get the car.
Leg 6:Distance0.480Time4:31.20Pace9:25.00
With Matthew and William.
Leg 7:Distance1.000Time6:17.40Pace6:17.40
With Matthew and William.
Leg 8:Distance1.500Time13:54.10Pace9:16.07
With Matthew.

Neon Crocs 3 Miles: 15.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.761.0011.000.0076.76
Neon Crocs 3 Miles: 76.76
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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