Breaking the Wall

Week starting Nov 21, 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: 202.42 Year: 3453.86
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: 231.94
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.120.002.507.2554.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-11-22 09:18:31
Workout Totals: Distance12.000Time1:29:46.90Pace7:28.91
12 total. Longest run since the Monumental Half. Also ran my fastest mile since then - 6:09 down the canyon. Started out in 94, then gradually figured out how to run faster in spite of having to shorten the stride. The trick was to up the turnover to unnatural levels. This made my quads feel like I was squatting with a heavy weight.

The kids ran their usual distances easy, except for Jacob who did the mile pickup with me, and Mary who ran only 1 mile still not feeling 100% with her cough.
Leg 1:
Distance4.000Time29:58.10Pace7:29.52ZoneEasy Miles
With Joseph, William, Stephen, and Matthew.
Leg 2:
Distance8.000Time59:48.80Pace7:28.60
With Jacob.
Split 1:Distance4.980Time38:27.60Pace7:43.37ZoneEasy Miles
Cumilative:Distance4.980Time38:27.60Pace7:43.37
Split 2:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles
Cumilative:Distance5.980Time44:37.20Pace7:27.69
Split 3:Distance2.020Time15:11.60Pace7:31.29ZoneEasy Miles
Cumilative:Distance8.000Time59:48.80Pace7:28.60

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.000.0011.00

Fast Running Friend Workout - 2021-11-23 08:56:38
Workout Totals: Distance11.000Time1:33:21.80Pace8:29.25
12 total. Benjamin flew in from Austin and joined us for the run. He did his usual easy run with 1 mile down the canyon in 4:48.

Today I finally was able to go sub-6:00 for the first time since the Monumental Half - 5:53. I did it with Joseph. The splits were 89, 91, 88, 85. 91 was because Joseph was struggling. He actually fell back around 0.5, but then caught up to me at the end.

The knee is still not 100%, but what a difference it makes when you can put more or less normal amount of weight on your leg! Another first since the injury today was that in the last two miles I was just running rather than counting steps and muttering short motivational phrases to myself to get through the pain.

The kids - with the exception of Joseph - did their regular easy runs.
Leg 1:
Distance4.000Time31:58.50Pace7:59.62ZoneEasy Miles
With Jacob, William, Stephen, and Matthew.
Leg 2:
Distance7.000Time1:01:23.30Pace8:46.19
With Joseph and Benjamin.
Split 1:Distance3.980Time39:00.80Pace9:48.14ZoneEasy Miles
Cumilative:Distance3.980Time39:00.80Pace9:48.14
Split 2:Distance1.000Time5:53.30Pace5:53.30ZoneThreshold Miles
Cumilative:Distance4.980Time44:54.10Pace9:00.98
Split 3:Distance2.020Time16:29.20Pace8:09.70ZoneEasy Miles
Cumilative:Distance7.000Time1:01:23.30Pace8:46.19

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.001.008.00

Fast Running Friend Workout - 2021-11-24 09:11:47
Workout Totals: Distance8.000Time59:37.20Pace7:27.15
8 total tapering for the Earn Your Turkey tomorrow. Did a mile pickup in 5:44. Improvement from yesterday.

Benjamin did 4:47. Joseph and Jacob did 4, William 3, Matthew and Stephen 2. Mary and Bella did their usual distances.
Leg 1:
Distance8.000Time59:37.20Pace7:27.15
With Benjamin, part with Jacob, William, Stephen, and Matthew.
Split 1:Distance4.980Time39:17.10Pace7:53.31ZoneEasy Miles
Cumilative:Distance4.980Time39:17.10Pace7:53.31
Split 2:Distance1.000Time5:44.70Pace5:44.70ZoneVO2 Max Miles
Cumilative:Distance5.980Time45:01.80Pace7:31.81
Split 3:Distance2.020Time14:35.40Pace7:13.37ZoneEasy Miles
Cumilative:Distance8.000Time59:37.20Pace7:27.15

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.620.000.005.2511.87

Fast Running Friend Workout - 2021-11-25 07:15:04
Workout Totals: Distance11.868Time1:28:54.90Pace7:29.52
Leg 1:
Distance2.000Time16:16.20Pace8:08.10ZoneEasy Miles
Leg 2:
Distance5.251Time35:58.10Pace6:50.99
Split 1:Distance0.463Time2:46.50Pace5:59.61ZoneVO2 Max Miles
Cumilative:Distance0.463Time2:46.50Pace5:59.61
Split 2:Distance0.492Time3:02.50Pace6:10.93ZoneVO2 Max Miles
Cumilative:Distance0.955Time5:49.00Pace6:05.45
Split 3:Distance0.485Time2:53.60Pace5:57.94ZoneVO2 Max Miles
Cumilative:Distance1.440Time8:42.60Pace6:02.92
Split 4:Distance0.499Time2:57.20Pace5:55.11ZoneVO2 Max Miles
Cumilative:Distance1.939Time11:39.80Pace6:00.91
Split 5:Distance0.484Time3:07.50Pace6:27.40ZoneVO2 Max Miles
Cumilative:Distance2.423Time14:47.30Pace6:06.20
Split 6:Distance0.976Time6:23.50Pace6:32.93ZoneVO2 Max Miles
Cumilative:Distance3.399Time21:10.80Pace6:13.87
Split 7:Distance0.552Time3:20.00Pace6:02.32ZoneVO2 Max Miles
Cumilative:Distance3.951Time24:30.80Pace6:12.26
Split 8:Distance1.300Time11:27.30Pace8:48.69ZoneVO2 Max Miles
Cumilative:Distance5.251Time35:58.10Pace6:50.99
Leg 3:
Distance0.153Time1:13.40Pace7:59.74ZoneEasy Miles
Leg 4:
Distance0.248Time3:14.70Pace13:05.08ZoneEasy Miles
Leg 5:
Distance0.498Time4:23.10Pace8:48.31ZoneEasy Miles
Leg 6:
Distance0.498Time3:51.50Pace7:44.86ZoneEasy Miles
Leg 7:
Distance0.970Time6:01.80Pace6:12.99ZoneEasy Miles
Leg 8:
Distance1.250Time9:46.40Pace7:49.12ZoneEasy Miles
Leg 9:
Distance1.000Time8:09.70Pace8:09.70ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.501.0012.00

Fast Running Friend Workout - 2021-11-26 09:36:39
Workout Totals: Distance12.000Time1:32:39.90Pace7:43.32
Leg 1:
Distance4.000Time30:23.60Pace7:35.90
Split 1:Distance3.500Time27:09.50Pace7:45.57ZoneEasy Miles
Cumilative:Distance3.500Time27:09.50Pace7:45.57
Split 2:Distance0.500Time3:14.10Pace6:28.20ZoneThreshold Miles
Cumilative:Distance4.000Time30:23.60Pace7:35.90
Leg 2:
Distance8.000Time1:02:16.30Pace7:47.04
Split 1:Distance4.980Time40:07.90Pace8:03.51ZoneEasy Miles
Cumilative:Distance4.980Time40:07.90Pace8:03.51
Split 2:Distance1.000Time5:56.20Pace5:56.20ZoneVO2 Max Miles
Cumilative:Distance5.980Time46:04.10Pace7:42.22
Split 3:Distance2.020Time16:12.20Pace8:01.29ZoneEasy Miles
Cumilative:Distance8.000Time1:02:16.30Pace7:47.04

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
45.120.002.507.2554.87
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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