| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.75 | 0.00 | 8.00 | 1.25 | 80.00 |
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| Green Crocs 6 Miles: 80.00 | Schwinn Double Stroller Miles: 16.00 |
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| Night Sleep Time: 53.50 | Nap Time: 4.00 | Total Sleep Time: 57.50 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 0.00 | 0.00 | 0.00 | 0.00 | 0.00 |
| Day of rest. Went to church. It was a Fast Sunday so we had a testimony meeting, the Sunday School and the Elder's Quorum as usual. After we got home I took a nap.
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| Night Sleep Time: 8.00 | Nap Time: 1.50 | Total Sleep Time: 9.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. 12 total. Ran with Chad, Rob Gardner. and the kids. Benjamin did 6, Jenny 3, Julia 1(piriformis pain), Joseph 3, Jacob 2, William 1.
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| Green Crocs 6 Miles: 12.00 |
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| Night Sleep Time: 7.00 | Nap Time: 1.50 | Total Sleep Time: 8.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.75 | 0.00 | 0.00 | 1.25 | 12.00 |
| A.M. 12 total. Benjamin did 3, Jenny, Julia, Joseph, and Jacob 1 in ancipation of the cross-country meet later tonight. I did 6x400 with 200 recovery down the Provo Canyon - 72.4, 71.4, 70.6, 70.7, 70.7, 68.8. It was getting a little warmer, and there was an odd smell in the air for some reason - like something was decaying under heat and moisture.
P.M. The kids ran in the Kiwani's Park Cross-Country Meet. The distance was 2 K. We had six children participate - Benjamin, Jenny, Julia, Joseph, Jacob, and William. I had to fill out and sign six forms. I dislike bureacracy, legal language, and handwriting but in our day of lawsuits the City of Provo has to cover their behind even for something as simple as gather up a bunch of kids and have them race each other. I remembered Alma 11:20: "...they did stir up the people to riotings, and all manner of disturbances and wickedness, that they might have more employ, that they might get money according to the suits which were brought before them..."
Benjamin, Jenny, and Julia were not running 100% healthy. Benjamin and Jenny still had remnants of the cold, Julia had an inflamation of piriformis. Not sure where it came from - on Friday it came out of nowhere during her run, and has progressively gotten worse in spite of massage, icying and reduction in training. I took her to a chiropractor today and he did some magic, but she was still having issues. The odd thing is that the only time it hurts is in the running movement.
Benjamin won the race overall in 6:49 beating Grant by 8 seconds. Jenny was 3rd in the 13-14 division with 9:08. Julia wobbled through her race in 10:22, but nevertheless managed 3rd in the 11-12 age division. Joseph won the 8 and under division with 9:08, Jacob was second after his "bully" older brother in 9:26. William had an impressive race for a 4-year-old finishing in 12:01 in 6th place in the 8 and under division and beating 11 kids all of whom were significantly older than 4.
Mile PR ratios:
| Child |
Age |
2K performance |
Track mile PR or equivalent |
2k/mile ratio |
Comment |
| Benjamin |
14y6m |
6:49 |
4:52 |
1.40 |
Mile PR estimated from 4:30.84 1500 performance. 2K performance was relatively weak due to sickness and running alone, however the 1500 performance took place over a month ago and was under less than ideal circumstances as well. So 1.40 ratio is probably right. |
| Jenny |
13y0m |
9:08 |
6:28 |
1.41 |
Mile PR is weak, and due for being taken down, but the performance today was relatively weak as well due to the cold last week and not being used to spikes. |
| Julia |
10y11m |
10:22 |
6:47 |
1.53 |
Piriformis problem seriously affected the performance. |
| Joseph |
8y8m |
9:10 |
6:26 |
1.42 |
Outgrew his spikes, we did not discover in time to get him the new ones, ran in Crocs which is less than ideal on grass. |
| Jacob |
7y1m |
9:26 |
6:55 |
1.36 |
Also ran in Crocs, his mile PR is rather weak. When he set it he was bothered by his breathing problems. With 1.40 ratio his mile should be 6:44, which he would have gotten. He did not have any breathing problems he complained about in this race. |
| William |
4y10m |
12:01 |
9:20 |
1.29 |
Going into the race his mile PR was 9:20, but three days later he improved it to 9:05 with the second half in 4:22. His mile times also come from the road on an out and back course I measured with a wheel which is slower than the track. Obviously at the age of 4 his performances are going to fluctuate based on his mood. On this day we caught him in a good competitive mood and it showed. Based on the 1.40 ratio his mile should be 8:35, which is actually about what I would have expected on the track and in the right set of mind. |
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| Schwinn Double Stroller Miles: 2.00 | Green Crocs 6 Miles: 12.00 |
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| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. 12 miles total. Benjamin did 6, Jenny 4, Julia rode her bike, Joseph 3, Jacob 2, William 1.
P.M. Stato-dynamic magic.
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| Schwinn Double Stroller Miles: 3.00 | Green Crocs 6 Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 2.00 | 0.00 | 12.00 |
| A.M. Total of 12. Benjamin did 6, Jenny 4, Julia rode the bike, Joseph 3, Jacob 2, William 1. I did a 2 mile tempo run on my uphill course from the bridge to the house with Julia following me on a bike. It was getting warm. I thought it would be difficult to run much faster than 11:30. Decided to start out a little faster. Went through the first mile in 5:22 which is a slight rolling down. The last mile is a nasty rolling up. I managed to hold my own on it with 5:22 - 11:04.5 for 2 miles which is my course record.
P.M. Stato-dynamic magic
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| Schwinn Double Stroller Miles: 8.00 | Green Crocs 6 Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12 miles. Benjamin did 7, Jenny 4, Julia 1, Jacob 2, Joseph 3, William 1. William ran a new mile PR - no hand, no stopping, loop wheel-measured course in 9:05.3. His splits were 2:23, 2:20, 2:15, 2:07. This is also our family record for the 4 year old age division. Although unmeasureable, I do believe this is also a record for me and Benjamin for getting a stubborn and temperamental child to run. Of all the children we've had William wins the prize for being difficult hands down. So far the order of contention for this questionalble prize of all the children 4 and older is William, Joseph, Benjamin, Julia, Jenny, and Jacob.
I have frequently joked that William and Joseph somehow managed to have been born into a Protestant religion, and we have to teach them that Latter-Day Saints have nothing to protest against since we are the restored church. We have the truth that came by revelation, we establish the doctrine, we do not need to protest.
I do not think I could have this alone without Benjamin's help. Now his former 4-year-old stubbornness comes handy - he is young enough to remember wanting to be difficult, but old enough to think of ways to encourage his brother to overcome it. A witness to myself, who grew up as the only child, that the best place to forge a character is the family.
P.M. Stato-dynamic magic.
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| Schwinn Double Stroller Miles: 3.00 | Green Crocs 6 Miles: 12.00 |
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| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 0.00 | 6.00 | 0.00 | 20.00 |
| A.M. I did 20 miles mostly alone. Kids ran by themselves with Benjamin in charge. Benjamin did 8, Jenny 4, Julia 1, Joseph 3, Jacob 2, William 1.
I did 2x3 miles down the Provo Canyon. The first one from about 5.3 to 8.3 and the second from 11.3 to 14.3. Both on the same stretch from Nunn's park to the mouth of the canyon. The first one was 16:13.2 (5:20, 5:31, 5:22), second 16:25.9 (5:31, 5:30, 5:24). I felt there was some new strength but at the same time some remaining weakness. After my 11:04 uphill tempo on Thursday I was not expecting a such a plop off 5:20 pace in the first one. In the second, I adjusted the pace according to the knowledge of the weakness, and was able to negative split it in spite of accumulating fatigue.
Not sure where the plop is coming from. One explanation is that because I have reduced the amount of mileage at 7:30 pace and faster I might be experiencing a minor dip in aerobic fitness that is nevertheless sufficient to show at faster speeds. Another explanation is that because I have not run in that zone very much in recent months I may be reluctant to stay in it for a significant amount of time. Regardless, I will try to attack the problem from both angles before the TOU and see if I can make a dent with this micro-assault.
P.M. We had an adventure with the rain. Our neighbor's basement got flooded and we along with other members of our ward helped clean up.
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| Green Crocs 6 Miles: 20.00 |
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| Night Sleep Time: 8.00 | Nap Time: 1.00 | Total Sleep Time: 9.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 70.75 | 0.00 | 8.00 | 1.25 | 80.00 |
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| Green Crocs 6 Miles: 80.00 | Schwinn Double Stroller Miles: 16.00 |
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| Night Sleep Time: 53.50 | Nap Time: 4.00 | Total Sleep Time: 57.50 | |
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