Breaking the Wall

Week starting Jun 19, 2022

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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: 12.00 Year: 1930.97
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: 567.20
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.060.250.252.7574.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-06-20 09:49:45
Workout Totals: Distance12.000Time1:33:11.60Pace7:45.97
12 total, easy pace, usual distances. Benjamin did 12, I think he did a mile pickup.
Leg 1:
Distance2.000Time15:49.00Pace7:54.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time59:47.30Pace7:28.41ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance2.000Time17:35.30Pace8:47.65ZoneEasy Miles
With Mary and Bella - maybe we had Jacob also.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

Fast Running Friend Workout - 2022-06-21 08:10:08
Workout Totals: Distance12.000Time1:32:35.80Pace7:42.98
12 total. Did a 1.5 interval in 8:24. Was happy that I had it in me. Jacob ran it in 7:29. Joseph ran the first mile with him in 5:01.

Benjamin did his usual 12 with a pickup.
Leg 1:
Distance8.000Time59:56.80Pace7:29.60
With Jacob, part with Joseph.
Split 1:Distance4.220Time33:04.20Pace7:50.19ZoneEasy Miles
Cumilative:Distance4.220Time33:04.20Pace7:50.19
Split 2:Distance1.500Time8:24.90Pace5:36.60ZoneVO2 Max Miles
Cumilative:Distance5.720Time41:29.10Pace7:15.16
Split 3:Distance2.280Time18:27.70Pace8:05.83ZoneEasy Miles
Cumilative:Distance8.000Time59:56.80Pace7:29.60
Leg 2:
Distance2.000Time15:44.70Pace7:52.35ZoneEasy Miles
With William and Stephen.
Leg 3:
Distance2.000Time16:54.30Pace8:27.15ZoneEasy Miles
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.060.250.250.5012.06

Fast Running Friend Workout - 2022-06-22 08:26:23
Workout Totals: Distance12.056Time1:31:37.40Pace7:35.99
12 total. The kids did their usual distances, mostly easy pace. Matthew and Stephen did 0.5 uphill. Matthew got 3:10, Stephen 3:14. Mary and Bella did 2x400 on the track. Mary 1:42, 1:35 (PR). Bella 1:48, 1:45. The second interval was a rabbit chase, which caused some drama, because Bella got very upset when Mary passed her at around 270 meter mark. Jacob paced Bella, I paced Mary.

Benjamin did 3 miles (or about) at around 5:10 pace, then 2 miles at around the same pace - he was going to go 3 but then got a bad quad cramp. We have observed the cramps are stronger when the weather is hot, so perhaps it has something to do with electrolyte imbalance. As a test, I told him to start eating pickles every day.

Leg 1:
Distance2.000Time15:18.30Pace7:39.15
With Stephen and Matthew.
Split 1:Distance1.500Time12:07.70Pace8:05.13ZoneEasy Miles
Cumilative:Distance1.500Time12:07.70Pace8:05.13
Split 2:Distance0.500Time3:10.60Pace6:21.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time15:18.30Pace7:39.15
Leg 2:
Distance8.000Time58:26.10Pace7:18.26ZoneEasy Miles
With Joseph and Jacob, part with William, Stephen, and Matthew.
Leg 3:
Distance1.060Time10:02.30Pace9:28.21ZoneEasy Miles
With Jacob, Mary and Bella - warm-up.
Leg 4:
Distance0.248Time1:42.70Pace6:54.11ZoneMarathon Pace Miles
Pacing Mary - 400.
Leg 5:
Distance0.250Time2:20.40Pace9:21.60ZoneEasy Miles
Recovery jog with Jacob, Mary and Bella.
Leg 6:
Distance0.248Time1:35.20Pace6:23.87ZoneThreshold Miles
Pacing Mary - 400.
Leg 7:
Distance0.250Time2:12.40Pace8:49.60ZoneEasy Miles
Cool-down with Jacob, Mary and Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

Fast Running Friend Workout - 2022-06-23 08:48:04
Workout Totals: Distance12.000Time1:33:50.50Pace7:49.21
12 total. Did a pickup for 0.75 with Matthew and Stephen. Matthew did it in 4:25, Stephen in 4:38. Otherwise, easy runs usual distances. Benjamin did his usual mile pickup.
Leg 1:
Distance2.000Time15:37.20Pace7:48.60
With Stephen and Matthew.
Split 1:Distance0.520Time4:28.00Pace8:35.38ZoneEasy Miles
Cumilative:Distance0.520Time4:28.00Pace8:35.38
Split 2:Distance0.750Time4:25.90Pace5:54.53ZoneVO2 Max Miles
Cumilative:Distance1.270Time8:53.90Pace7:00.39
Split 3:Distance0.730Time6:43.30Pace9:12.47ZoneEasy Miles
Cumilative:Distance2.000Time15:37.20Pace7:48.60
Leg 2:
Distance8.000Time1:00:20.60Pace7:32.57ZoneEasy Miles
With Joseph, part with William and Jacob.
Leg 3:
Distance2.000Time17:52.70Pace8:56.35ZoneEasy Miles
With Mary and Bella.

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 - 2022-06-24 07:12:46
Workout Totals: Distance12.000Time1:29:45.70Pace7:28.81
12 total. Ran in the morning, then took Jacob and Matthew to Boise for the AAU regionals. Today Jacob raced the 3000. He ran a PR of 9:51.41. He was successful in winning the battle against what we could call the mid-race psychosis that historically had afflicted him from time to time including the state championship. I told him to set a goal for each lap, and keep adjusting it based on how the race was going, but nevertheless always run with a goal for the next lap and the target time regardless of what happened. He went into partial psychosis with the 84 lap after 2000, but then fought it and was able to pull himself out of it to a respectable 81 lap, and then kick in 33.7.

Easy runs, usual distances for the rest of the kids.

Benjamin just did 9 - for some odd reason both of his knees started hurting. So I told him to run easy and on grass tomorrow.
Leg 1:
Distance9.000Time1:05:57.20Pace7:19.69ZoneEasy Miles
Alone.
Leg 2:
Distance3.000Time23:48.50Pace7:56.17ZoneEasy Miles
With Jacob.
Fast Running Friend Workout - 2022-06-24 18:03:39
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits by my watch.
Leg 1:
Distance0.000Time9:51.20Pace0:00.00
Split 1:Distance0.000Time1:13.60Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:13.60Pace0:00.00
Split 2:Distance0.000Time1:18.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:31.60Pace0:00.00
Split 3:Distance0.000Time1:18.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:50.10Pace0:00.00
Split 4:Distance0.000Time1:20.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:10.20Pace0:00.00
Split 5:Distance0.000Time1:21.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time6:31.90Pace0:00.00
Split 6:Distance0.000Time1:24.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time7:56.40Pace0:00.00
Split 7:Distance0.000Time1:21.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:17.50Pace0:00.00
Split 8:Distance0.000Time0:33.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time9:51.20Pace0:00.00

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.250.000.000.0014.25

Fast Running Friend Workout - 2022-06-25 07:42:56
Workout Totals: Distance12.000Time1:29:08.40Pace7:25.70
14 total. Jacob and Matthew raced the 1500 in the AAU regional qualifier in Boise. I figured given their tendency to get mental, they might have a better result if they started out fast. The idea is use your energy before you get the mental block. Then the burning in the legs shuts down the mind, and the momentum carries you. 1500 is short enough for this to have a better chance of working. My intuition turned out to be right.

Matthew ran 56.9 in the first 300, then cruised at 90 per lap, and ended up with a PR of 5:26.66, which converts to 5:52.9 mile.

Jacob ran the first 300 in 49.9, then cruised in the 70-72 range to the finish, and got a PR of 4:22.41. He repeated his 800 PR of 2:16 en route.

Benjamin did easy 16 half on grass half on asphalt, and his knees started to feel better. Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time15:40.20Pace7:50.10ZoneEasy Miles
With Jacob and Matthew.
Leg 2:
Distance1.000Time7:48.50Pace7:48.50ZoneEasy Miles
With Jacob.
Leg 3:
Distance9.000Time1:05:39.70Pace7:17.74ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2022-06-25 12:14:26
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Matthew's 1500 splits.
Leg 1:
Distance0.000Time5:26.20Pace0:00.00
Split 1:Distance0.000Time0:56.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:56.90Pace0:00.00
Split 2:Distance0.000Time1:30.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time2:26.90Pace0:00.00
Split 3:Distance0.000Time1:30.20Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:57.10Pace0:00.00
Split 4:Distance0.000Time1:29.10Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time5:26.20Pace0:00.00
Fast Running Friend Workout - 2022-06-25 12:22:12
Workout Totals: Distance0.000Time0:00.00Pace0:00.00
Jacob's splits.
Leg 1:
Distance0.000Time4:22.50Pace0:00.00
Split 1:Distance0.000Time0:49.90Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time0:49.90Pace0:00.00
Split 2:Distance0.000Time1:09.50Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time1:59.40Pace0:00.00
Split 3:Distance0.000Time1:12.70Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time3:12.10Pace0:00.00
Split 4:Distance0.000Time1:10.40Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.000Time4:22.50Pace0:00.00
Fast Running Friend Workout - 2022-06-25 21:04:48
Workout Totals: Distance2.250Time20:29.50Pace9:06.44
Leg 1:
Distance0.250Time2:41.20Pace10:44.80ZoneEasy Miles
With Leigha
Leg 2:
Distance2.000Time17:48.30Pace8:54.15ZoneEasy Miles
With Mary, Bella, Jacob, William, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
71.060.250.252.7574.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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