Breaking the Wall

Week starting Jul 25, 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:

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: 2298.64
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: 1237.96
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
69.120.001.501.5072.12
Brown Crocs 4 Miles: 72.12
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. Went to church.

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 - 2021-07-26 08:16:53
Workout Totals: Distance8.000Time1:03:29.20Pace7:56.15
12 total, easy pace.
Leg 1:
Distance8.000Time1:03:29.20Pace7:56.15ZoneEasy Miles
With Joseph, and Jacob. Part with William, and Matthew.
Fast Running Friend Workout - 2021-07-26 22:20:27
Workout Totals: Distance4.000Time31:32.70Pace7:53.18
 
Leg 1:
Distance4.000Time31:32.70Pace7:53.18ZoneEasy 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
12.000.000.001.0013.00

Fast Running Friend Workout - 2021-07-27 08:53:37
Workout Totals: Distance13.000Time1:42:11.90Pace7:51.68
13 total. Did 4x0.25 with William 3 up, 1 down. Joseph did the first 3. Jacob did the first 3, and then ran a mile down in 4:59. We had an adventure as we thought that Sarah had brought a car to the canyon and we were picking it up, but she had not. So I ran all the way back up, and Benjamin picked up the boys afterwards. William ended up with 8, Joseph and Jacob with 10. Benjamin felt good enough today to move his legs a bit and do a mile pickup in 5:40.
Leg 1:
Distance13.000Time1:42:11.90Pace7:51.68
Split 1:Distance2.270Time18:01.80Pace7:56.56ZoneEasy Miles
Cumilative:Distance2.270Time18:01.80Pace7:56.56
Split 2:Distance0.250Time1:30.80Pace6:03.20ZoneVO2 Max Miles
Cumilative:Distance2.520Time19:32.60Pace7:45.32
Split 3:Distance1.000Time10:31.90Pace10:31.90ZoneEasy Miles
Cumilative:Distance3.520Time30:04.50Pace8:32.64
Split 4:Distance0.250Time1:32.50Pace6:10.00ZoneVO2 Max Miles
Cumilative:Distance3.770Time31:37.00Pace8:23.18
Split 5:Distance1.000Time8:48.80Pace8:48.80ZoneEasy Miles
Cumilative:Distance4.770Time40:25.80Pace8:28.55
Split 6:Distance0.250Time1:29.50Pace5:58.00ZoneVO2 Max Miles
Cumilative:Distance5.020Time41:55.30Pace8:21.06
Split 7:Distance0.350Time3:07.10Pace8:54.57ZoneEasy Miles
Cumilative:Distance5.370Time45:02.40Pace8:23.24
Split 8:Distance0.250Time1:18.90Pace5:15.60ZoneVO2 Max Miles
Cumilative:Distance5.620Time46:21.30Pace8:14.89
Split 9:Distance7.380Time55:50.60Pace7:34.01ZoneEasy Miles
Cumilative:Distance13.000Time1:42:11.90Pace7:51.68
 

Brown Crocs 4 Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.750.2511.00

Fast Running Friend Workout - 2021-07-28 11:01:49
Workout Totals: Distance11.000Time1:24:32.10Pace7:41.10
Total of 11 for me. Benjamin did 8 with a pickup down the canyon in 5:08. The younger boys did their usual distances on their own.

Julia received her endowment in the temple today, so we had to rearrange our running schedule. This resulted in Benjamin and myself running at 11am, and it was rather hot by then. Nominally only 80F, but it was a lot harder than what 80F feels for most of the run. I did the mile pickup in 5:53 with the first 0.25 with Benjamin in 79, the rest at a tempo pace.
Leg 1:
Distance8.000Time58:21.90Pace7:17.74
With Benjamin.
Split 1:Distance4.230Time32:16.30Pace7:37.75ZoneEasy Miles
Cumilative:Distance4.230Time32:16.30Pace7:37.75
Split 2:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance4.480Time33:35.50Pace7:29.89
Split 3:Distance0.750Time4:33.90Pace6:05.20ZoneThreshold Miles
Cumilative:Distance5.230Time38:09.40Pace7:17.74
Split 4:Distance2.770Time20:12.50Pace7:17.73ZoneEasy Miles
Cumilative:Distance8.000Time58:21.90Pace7:17.74
 
Leg 2:
Distance3.000Time26:10.20Pace8:43.40
With Julia.
Split 1:Distance3.000Time26:10.20Pace8:43.40ZoneEasy Miles
Cumilative:Distance3.000Time26:10.20Pace8:43.40
With Julia.
 

Brown Crocs 4 Miles: 11.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.750.2512.00

Fast Running Friend Workout - 2021-07-29 06:44:36
Workout Totals: Distance12.000Time1:35:26.10Pace7:57.18
12 total. Got up early, and 8 in the morning before driving out to Thornton, CO on our way to Houston for the AAU championship. What a difference the cooler weather makes. In the same pickup as yesterday, I had 76/5:38 vs 79/5:53, so 15 s per mile faster with the same effort. The temperature was 70F.

Benjamin and Jacob ran 4:57 with a negative split. Joseph started out and gave up.

Then we added more distance when we got to Thornton to make it 12 for me and Benjamin.
Leg 1:
Distance8.000Time1:02:07.50Pace7:45.94
With Benjamin and Jacob, part with Joseph, William, Stephen, and Matthew.
Split 1:Distance4.230Time34:11.30Pace8:04.94ZoneEasy Miles
Cumilative:Distance4.230Time34:11.30Pace8:04.94
Split 2:Distance0.250Time1:16.30Pace5:05.20ZoneVO2 Max Miles
Cumilative:Distance4.480Time35:27.60Pace7:54.91
Split 3:Distance0.750Time4:22.30Pace5:49.73ZoneThreshold Miles
Cumilative:Distance5.230Time39:49.90Pace7:36.96
Split 4:Distance2.770Time22:17.60Pace8:02.89ZoneEasy Miles
Cumilative:Distance8.000Time1:02:07.50Pace7:45.94
 
Leg 2:
Distance1.000Time9:00.40Pace9:00.40ZoneEasy Miles
With Benjamin, Mary, Julia, William, and Stephen.
Leg 3:
Distance0.500Time4:48.60Pace9:37.20ZoneEasy Miles
Same company, replacing Mary with Bella.
Leg 4:
Distance0.500Time4:19.30Pace8:38.60ZoneEasy Miles
Same company without Bella.
Leg 5:
Distance2.000Time15:10.30Pace7:35.15ZoneEasy 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
12.120.000.000.0012.12

Fast Running Friend Workout - 2021-07-30 07:53:05
Workout Totals: Distance12.119Time1:39:12.30Pace8:11.15
12 total with Benjamin in Thornton, CO. Other children joining us for part of it. Then drove to Lubbock, TX. Driving in Texas was much more pleasant than driving in Colorado. Colorado is very good at finding excuses to block the road - a long running construction project to fix a minor problem that maybe did not have to be fixed, lower speed limits. I wonder if it is part of the plan to increase tourist revenue. The longer it takes to get through the state, the more money the traveller will spend :-) But on the plus, you can fly through Texas and enjoy the difference.
Leg 1:
Distance4.000Time31:13.50Pace7:48.38ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 2:
Distance0.500Time4:38.10Pace9:16.20ZoneEasy Miles
Same company + Bella and Stephen, and Matthew.
Leg 3:
Distance1.000Time9:15.00Pace9:15.00ZoneEasy Miles
Now replaced Bella with Mary.
Leg 4:
Distance2.546Time19:32.90Pace7:40.68ZoneEasy Miles
Same company without Mary.
Leg 5:
Distance1.025Time7:56.00Pace7:44.39ZoneEasy Miles
With Benjamin.
Leg 6:
Distance3.048Time26:36.80Pace8:43.88ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 Miles: 12.12
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 - 2021-07-31 07:34:08
Workout Totals: Distance10.000Time1:16:27.60Pace7:38.76
12 total. 10 in Lubbock, TX with Benjamin - part with the younger boys. 2 more in Houston. Dropped Benjamin off in Georgetown, TX - he is starting his PhD classes in person after a year of remote.

He also added 2 more in the evening.
Leg 1:
Distance5.000Time38:39.20Pace7:43.84ZoneEasy Miles
With Benjamin, Joseph, and Jacob - part with William and Stephen.
Leg 2:
Distance1.000Time8:43.10Pace8:43.10ZoneEasy Miles
With Benjamin, Mary, Joseph, and Jacob.
Leg 3:
Distance4.000Time29:05.30Pace7:16.32ZoneEasy Miles
With Benjamin.
Fast Running Friend Workout - 2021-07-31 22:35:05
Workout Totals: Distance2.000Time15:22.60Pace7:41.30
 
Leg 1:
Distance2.000Time15:22.60Pace7:41.30ZoneEasy Miles
Alone.

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
69.120.001.501.5072.12
Brown Crocs 4 Miles: 72.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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