Breaking the Wall

Week starting Aug 09, 2015

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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: 0.00 Year: 2724.68
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: 637.27
Iprome Garden Clogs Lifetime Miles: 346.18
Beslip Garden Clogs Lifetime Miles: 488.26
Joybees 1 Lifetime Miles: 1035.60
Madctoc Clogs Lifetime Miles: 698.29
Blue Crocs Lifetime Miles: 1164.32
Kimisant Black Clogs Lifetime Miles: 720.62
Black Crocs 2023 Lifetime Miles: 1743.12
White Slip Resistant Crocs Lifetime Miles: 759.93
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.990.008.000.0081.99
Nike Double Stroller Miles: 4.70White Crocs 2 Miles: 22.00
Night Sleep Time: 15.50Nap Time: 3.50Total Sleep Time: 19.00
Sun, Aug 09, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
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Mon, Aug 10, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2015-08-10 07:29:21
Workout Totals: Distance12.058Time1:40:01.50Pace8:17.72
Total of 12. Jenny did 4. Julia, Joseph, and Jacob 4, Benjamin 6, William 3. Stephen attempted a mile time trial but did not mentally have it. However, he redeemed himself with a 400 PR in 1:55.9.
Leg 1:Distance4.000Time31:11.70Pace7:47.93
With Jenny, Julia, Joseph, and Jacob. This was Julia's 4 mile PR.
Leg 2:Distance0.880Time8:23.50Pace9:32.16
With Benjamin and William running and Stephen in the stroller.
Leg 3:Distance0.140Time1:31.50Pace10:53.57
Stephen's warm up.
Leg 4:Distance0.070Time0:35.50Pace8:27.14
Stephen started the mile too slow, so I figured we should just stop and call it a warm-up stride.
Leg 5:Distance0.800Time7:23.00Pace9:13.75
Stephen's attempted mile time trial. He opened with 2:05, which was good, then slowed down to 2:25. At that point I told him to just finish it under 9:00, he sped up to 2:15 in the next lap, but then shortly after started crying and stopped.
Leg 6:Distance0.248Time1:55.90Pace7:47.34
Stephen's redemption quarter, new PR with William, Benjamin and myself as pacers.
Leg 7:Distance0.880Time8:18.70Pace9:26.70
Back to the house with Stephen in the stroller.
Leg 8:Distance3.000Time25:44.70Pace8:34.90
With Benjamin. His legs were sore from the Provo River Half.
Leg 9:Distance2.040Time14:57.00Pace7:19.71
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Aug 11, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-11 07:54:51
Workout Totals: Distance12.000Time1:34:03.50Pace7:50.29
12 total. Benjamin back to full distance. Jenny did 5, Julia 3, other kids usual distances.
Leg 1:Distance4.000Time31:29.50Pace7:52.38
With Jenny, Joseph, and Jacob. Julia ran the first 1.5 then turned around.
Leg 2:Distance8.000Time1:02:34.00Pace7:49.25
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Aug 12, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2015-08-12 07:27:47
Workout Totals: Distance12.000Time1:34:47.90Pace7:53.99
Total 12. Kids ran their usual distances.
Leg 1:Distance4.000Time31:50.30Pace7:57.57
With Jenny, Julia, Joseph, and Jacob.
Leg 2:Distance8.000Time1:02:57.60Pace7:52.20
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Aug 13, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.800.002.000.0011.80

Fast Running Friend Workout - 2015-08-13 08:30:36
Workout Totals: Distance11.805Time1:31:58.70Pace7:47.49
William decided to do a mile time trial in the canyon today. Joseph, Jacob, Jenny, and Julia helped me pace him. He ended up running 6:28.5. His start was very fast - 19 seconds for the first 100, 41 for the first 200, then 87 at the quarter. The 6:00 guy did not catch him until 500. He ran 1:41 for the next quarter (3:08 at 0.5, new PR), then 1:41, and 1:39. This is worth somewhere around 6:40 on the track, which would be quite an improvement over his 6:58. I wonder what his PR will be before he turns 7 in October.

Joseph and Jacob did 4, Julia 3.5, Jenny 5, Stephen 1, Benjamin almost 12.

Benjamin and I did a 2 mile tempo down the canyon at the very end in 10:54 with the splits of 5:26,5:28.
Leg 1:Distance0.200Time1:41.90Pace8:29.50
Warm-up.
Leg 2:Distance1.000Time6:28.50Pace6:28.50
William's time trial.
Leg 3:Distance2.280Time19:25.20Pace8:31.05
Cool-down with the gang. Benjamin joined us in the middle.
Leg 4:Distance0.125Time2:03.60Pace16:28.80
With Matthew. Did not hold his hand, he would not let me.
Leg 5:Distance6.000Time49:40.90Pace8:16.82
With Benjamin.
Leg 6:Distance2.000Time10:54.10Pace5:27.05
Tempo run with Benjamin.
Leg 7:Distance0.200Time1:44.50Pace8:42.50
Cool-down.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Fri, Aug 14, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.130.000.000.0012.13

Fast Running Friend Workout - 2015-08-14 07:59:28
Workout Totals: Distance12.130Time1:36:39.80Pace7:58.14
Today was a more or less usual day, except Stephen did a mile time trial at Orem High. He missed his record by 1.4. Splits 2:07, 2:09, 2:08, 2:04 - the balance going towards the 9.34 m tax.
Leg 1:Distance0.880Time7:23.80Pace8:24.32
Warm-up with Benjamin, Joseph, Jacob, Jenny, Julia, and William running, and Stephen in the stroller.
Leg 2:Distance0.140Time1:34.30Pace11:13.57
Stephen's warm-up.
Leg 3:Distance1.000Time8:31.10Pace8:31.10
Stephen's time trial with the gang helping.
Leg 4:Distance0.760Time5:58.10Pace7:51.18
Some distance with Benjamin.
Leg 5:Distance0.880Time7:21.20Pace8:21.36
Back to the house. Put William in the stroller as well.
Leg 6:Distance7.200Time56:00.00Pace7:46.67
With Benjamin.
Leg 7:Distance1.270Time9:51.30Pace7:45.59
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Aug 15, 2015
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.006.000.0022.00

Did two runs today. 20 in the morning, and 2 with Sarah at night. Chad joined us for part of the morning run. Benjamin did 15, Joseph, Jenny, Julia, and Jacob 5, William 3, Stephen 1.

Forgot the Fast Running Friend watch,  borrowed a simple one from the kids.

The older kids minus Benjamin did a 3 mile tempo run down the canyon. Joseph got 18:50 - Chad paced him, splits 6:21, 6:14, 6:15. Benjamin ran with Jacob - his first mile was 6:21, then he fell back a bit and ran more or less even pace to the finish. Jenny ran alone, but was never more than a few seconds ahead of me and Julia and got 20:34. I paced Julia and we ran 20:44 (6:42, 7:00, 7:02).

Then the kids ran home with Jenny and I did a workout with Benjamin and Chad. 2 miles up the canyon, recovery, then 4 miles down. On the way up, Benjamin 11:39 (5:46, 5:53), myself 12:01 (5:55, 6:06), Chad 12:57. On the way down, Benjamin 20:45 (5:07,5:10,5:15,5:13), myself 22:33 (5:37,5:37,5:40,5:39), Chad around 24:30. It got warmer towards the end. I felt strong but not fast on the second interval.

Then we ran home, I ran with Stephen and William, and then I ran back to the car with William and the stroller. William ran 2 miles, then I put him in the stroller. 

 

Nike Double Stroller Miles: 4.70White Crocs 2 Miles: 22.00
Night Sleep Time: 7.50Nap Time: 2.00Total Sleep Time: 9.50
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Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
73.990.008.000.0081.99
Nike Double Stroller Miles: 4.70White Crocs 2 Miles: 22.00
Night Sleep Time: 15.50Nap Time: 3.50Total Sleep Time: 19.00
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