Breaking the Wall

Week starting Sep 26, 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: 100.09 Year: 3033.01
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.340.006.001.7572.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.000.2512.00

Fast Running Friend Workout - 2021-09-27 09:25:08
Workout Totals: Distance12.000Time1:34:35.80Pace7:52.98
12 total. Did 0.25 down in 75 with Benjamin and Jacob. Jacob did 0.5 in 2:29, Benjamin did the mile in 4:51. Otherwise easy runs, usual distances.
Leg 1:
Distance4.000Time32:19.70Pace8:04.93ZoneEasy Miles
With Benjamin, Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:02:16.10Pace7:47.01
With Benjamin, Jacob, and Joseph(part).
Split 1:Distance4.050Time32:09.50Pace7:56.42ZoneEasy Miles
Cumilative:Distance4.050Time32:09.50Pace7:56.42
Split 2:Distance0.250Time1:15.80Pace5:03.20ZoneVO2 Max Miles
Cumilative:Distance4.300Time33:25.30Pace7:46.35
Split 3:Distance3.700Time28:50.80Pace7:47.78ZoneEasy Miles
Cumilative:Distance8.000Time1:02:16.10Pace7:47.01

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 - 2021-09-28 08:52:42
Workout Totals: Distance12.000Time1:35:47.90Pace7:58.99
12 total. Benjamin I think did a pickup in Austin.

The kids races 2 K at Kiwani's. Results:

Jacob 6:35
Matthew 8:01
William 8:08
Stephen 8:50
Mary 10:57
Bella 11:48

Everybody except Stephen improved from the last 2 K. Cooler weather helped, I think. Stephen also had a better run than his 3 K last week, so I think his result is also good.
Leg 1:
Distance4.000Time31:47.70Pace7:56.93ZoneEasy Miles
With Jacob, part with William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:04:00.20Pace8:00.02
With Joseph.
Split 1:Distance4.050Time32:33.60Pace8:02.37ZoneEasy Miles
Cumilative:Distance4.050Time32:33.60Pace8:02.37
Split 2:Distance3.950Time31:26.60Pace7:57.62ZoneEasy Miles
Cumilative:Distance8.000Time1:04:00.20Pace8:00.02

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-09-29 09:19:08
Workout Totals: Distance12.000Time1:33:44.20Pace7:48.68
12 total, easy runs, did a mile pickup. Easy 12 for Benjamin.
Leg 1:
Distance4.000Time31:35.80Pace7:53.95ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time1:02:08.40Pace7:46.05
With Joseph, part with Jacob.
Split 1:Distance4.050Time32:20.60Pace7:59.16ZoneEasy Miles
Cumilative:Distance4.050Time32:20.60Pace7:59.16
Split 2:Distance1.000Time5:57.60Pace5:57.60ZoneThreshold Miles
Cumilative:Distance5.050Time38:18.20Pace7:35.09
Split 3:Distance2.950Time23:50.20Pace8:04.81ZoneEasy Miles
Cumilative:Distance8.000Time1:02:08.40Pace7:46.05

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.590.000.001.5012.09

Fast Running Friend Workout - 2021-09-30 08:44:09
Workout Totals: Distance12.090Time1:33:01.80Pace7:41.69
12 total. Jacob did his usual 3x1 mile down with 0.25 recovery, and was able to improve to 5:18, 5:18, 5:20. I did the first one with him, and then 2x0.25 with him catching me with a quarter to go on his interval.

Benjamin did 8 with a 2 mile tempo then headed to Indianapolis to race in the Fort Ben Half.

Easy pace for everybody else, though for Stephen I do not think it was that easy as he has gotten out of shape physically and mentally.
Leg 1:
Distance2.050Time16:44.80Pace8:10.15ZoneEasy Miles
Warm-up with Jacob.
Leg 2:
Distance3.240Time22:20.50Pace6:53.73
Part of Jacob's workout.
Split 1:Distance1.000Time5:18.60Pace5:18.60ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:18.60Pace5:18.60
Split 2:Distance0.870Time6:57.40Pace7:59.77ZoneEasy Miles
Cumilative:Distance1.870Time12:16.00Pace6:33.58
Split 3:Distance0.250Time1:19.20Pace5:16.80ZoneVO2 Max Miles
Cumilative:Distance2.120Time13:35.20Pace6:24.53
Split 4:Distance0.870Time7:25.20Pace8:31.72ZoneEasy Miles
Cumilative:Distance2.990Time21:00.40Pace7:01.54
Split 5:Distance0.250Time1:20.10Pace5:20.40ZoneVO2 Max Miles
Cumilative:Distance3.240Time22:20.50Pace6:53.73
Leg 3:
Distance2.800Time23:22.00Pace8:20.71ZoneEasy Miles
Cool-down with Jacob.
Leg 4:
Distance4.000Time30:34.50Pace7:38.62ZoneEasy Miles
With Joseph, Stephen, William, and Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2021-10-01 08:53:31
Workout Totals: Distance12.000Time1:29:31.40Pace7:27.62
12 total, easy pace. Usual distances for the boys. Benjamin was in Indianapolis, did 8.
Leg 1:
Distance4.000Time30:44.40Pace7:41.10ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time58:47.00Pace7:20.88ZoneEasy Miles
With Jacob, part with Joseph.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

Fast Running Friend Workout - 2021-10-02 06:53:03
Workout Totals: Distance12.000Time1:30:36.10Pace7:33.01
12 total. Cut it short due to General Conference and some work I needed to finish. Paced William through a 3 mile tempo in 18:39. Chad paced Joseph and they ran 18:10 starting the first mile with William, then gradually pulling away. Jacob was supposed to run 5:45, 5:40, and then all out. He hit the first two on the dot, but then for the all out he just had 5:40, and ended up with 17:05.

Then we did another 2 mile interval with the goal of 5:40 pace for me and Chad all the way, and for Jacob the last mile hard. Jacob and I had 5:39 in the first mile, Chad was at 5:42. Then Jacob sped up to 5:21 for the second mile with 11:00 total. I ran 5:41 hitting the goal of 11:20. Chad finished in 11:26.

Benjamin raced the Fort Ben Half in Indianapolis in 1:11:46 taking 4th place. The course had a lot of hills, but on top of that his quad went into a spasm due to what he feels is the strength imbalance, and one quad being overloaded. He has had that issue over the last few months, but never as bad. Perhaps the hilly course contributed to it. He ran the first 2 miles OK, but then it triggered, and for a while he was running 6:00 pace. Then he was able to find a form that allowed him to run 5:20-5:30 to the finish.
Leg 1:
Distance0.980Time8:19.20Pace8:29.39ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:39.60Pace6:13.20ZoneThreshold Miles
Pacing William in a 3 mile tempo down the canyon.
Leg 3:
Distance2.000Time17:28.00Pace8:44.00ZoneEasy Miles
Recovery jog.
Leg 4:
Distance2.000Time11:20.20Pace5:40.10ZoneThreshold Miles
Tempo run, starting out with Chad and Jacob.
Leg 5:
Distance4.020Time34:49.10Pace8:39.68ZoneEasy Miles
More distance with Chad, part with Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
64.340.006.001.7572.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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