Breaking the Wall

Salt Lake Track Club Winter Series 5K

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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
61.880.006.003.1170.99
Amoji 3 Miles: 24.00Lopsie Sports Sandals Miles: 46.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Jan 16, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Zoom church as a precaution.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Jan 17, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-17 15:09:46
Workout Totals: Distance12.000Time1:33:33.60Pace7:47.80
12 total. The hamstring tendon felt better, though not 100%. Did a mild tempo, tried to keep the tendon tension under control. Did 12:14 for 2 miles. Joseph and Jacob picked it up at the end and sped up all the way to 73 last quarter and finished in 11:51. This was Joseph's best run in the last month or so. I was very happy.

William got sick and ran only a couple of miles. Matthew has sore legs from playing yesterday and suffered on the run today. I need to explain to him that one way you can tell you keep the Sabbath day holy is if your legs are not sore afterwards :-)
Leg 1:
Distance8.000Time59:55.60Pace7:29.45
With Joseph and Jacob.
Split 1:Distance4.110Time31:51.50Pace7:45.09ZoneEasy Miles
Cumilative:Distance4.110Time31:51.50Pace7:45.09
Split 2:Distance2.000Time12:14.80Pace6:07.40ZoneThreshold Miles
Cumilative:Distance6.110Time44:06.30Pace7:13.11
Split 3:Distance1.890Time15:49.30Pace8:22.28ZoneEasy Miles
Cumilative:Distance8.000Time59:55.60Pace7:29.45
 
Leg 2:
Distance4.000Time33:38.00Pace8:24.50ZoneEasy Miles
With Matthew.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Jan 18, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-18 17:19:02
Workout Totals: Distance12.000Time1:35:09.40Pace7:55.78
12 total. Easy pace, usual distances for everyone except Joseph and William. Joseph did 2 miles. William tried to run, but could go only 200 meters.
Leg 1:
Distance4.000Time33:13.50Pace8:18.38ZoneEasy Miles
With Matthew and Jacob.
Leg 2:
Distance4.000Time31:58.30Pace7:59.57ZoneEasy Miles
With Jacob.
Leg 3:
Distance4.000Time29:57.60Pace7:29.40ZoneEasy Miles
Alone.

Amoji 3 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Jan 19, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-19 16:57:07
Workout Totals: Distance12.000Time1:31:53.60Pace7:39.47
12 total. Did 2 mile tempo in the dark down the canyon in 12:06 (6:06, 6:00). Felt better than I expected. Runny nose was bothering me, I thought it would slow me down more. The hamstring behaved today, at least at slower speeds.

Wore new shoes today. Trying Lopsie Sports Sandals I got from Walmart online. They are very similar to Crocs. I liked them.

William felt better, ran 2 miles at 8:00 pace. Joseph jogged a mile. Jacob felt some strange fatigue, so he ran only 4 miles as a precaution.
Leg 1:
Distance4.000Time33:08.50Pace8:17.12ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time58:45.10Pace7:20.64
Alone.
Split 1:Distance4.050Time31:00.90Pace7:39.48ZoneEasy Miles
Cumilative:Distance4.050Time31:00.90Pace7:39.48
Split 2:Distance2.000Time12:06.60Pace6:03.30ZoneThreshold Miles
Cumilative:Distance6.050Time43:07.50Pace7:07.69
Split 3:Distance1.950Time15:37.60Pace8:00.82ZoneEasy Miles
Cumilative:Distance8.000Time58:45.10Pace7:20.64
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Jan 20, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

Fast Running Friend Workout - 2022-01-20 16:57:38
Workout Totals: Distance12.000Time1:34:48.60Pace7:54.05
12 total. Did the 2 mile tempo down the canyon in 12:15 in the dark again. Felt more tired today, so held back. The splits were 6:10, 6:05.

Jacob is back to full distance. William did 2 miles, but was feeling worse than yesterday. Joseph did 1 mile. He got tested for COVID and he has it. William probably has it as well.
Leg 1:
Distance4.000Time33:02.50Pace8:15.62ZoneEasy Miles
With Stephen, Matthew, and Jacob.
Leg 2:
Distance8.000Time1:01:46.10Pace7:43.26
Part with William and Jacob, part alone.
Split 1:Distance4.050Time33:08.20Pace8:10.91ZoneEasy Miles
Cumilative:Distance4.050Time33:08.20Pace8:10.91
Split 2:Distance2.000Time12:15.50Pace6:07.75ZoneThreshold Miles
Cumilative:Distance6.050Time45:23.70Pace7:30.20
Split 3:Distance1.950Time16:22.40Pace8:23.79ZoneEasy Miles
Cumilative:Distance8.000Time1:01:46.10Pace7:43.26
 

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Jan 21, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-01-21 12:24:20
Workout Totals: Distance12.000Time1:34:46.50Pace7:53.88
12 total. Usual distances for those who are healthy, easy pace. Joseph was able to run 2 miles. William did just 1.
Leg 1:
Distance8.000Time1:02:51.30Pace7:51.41ZoneEasy Miles
With Jacob, part with William.
Leg 2:
Distance4.000Time31:55.20Pace7:58.80ZoneEasy Miles
With Matthew.

Lopsie Sports Sandals Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Jan 22, 2022
Race: Salt Lake Track Club Winter Series 5K (3.107 Miles) 00:19:31, Place overall: 31, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.880.000.003.1110.99

Fast Running Friend Workout - 2022-01-22 09:24:57
Workout Totals: Distance10.982Time1:29:29.90Pace8:08.97
SLC Track Club Winter Series 5K, 19:31, 31st overall. Jacob got 17:31, Matthew got a PR of 20:38, and Stephen ran 22:50. Joseph and William did not run as they were still sick and contageous.

My splits were 6:07, 6:19, 6:27, and then some semblance of a kick in 39 for the last 0.107. The hamstring was sending me signals during the race, and hurt bad enough afterwards that could not run much faster than 9 afterwards, and decided to do only 10 total today.

But in addition to the hamstring, I still have some issue with speed endurance. I slowed down a lot in the second half of the race, and was not feeling good. Some of it might have been from the hamstring. Need to figure out how to regain the strength. The hamstring is proving to be a challenge as it flares up when I tried to push in workouts.
Leg 1:
Distance3.362Time26:54.00Pace8:00.07ZoneEasy Miles
Warm-up with Jacob, part with Stephen and Matthew.
Leg 2:
Distance3.520Time22:50.80Pace6:29.43
Race + Stephen and Matthew's times.
Split 1:Distance3.107Time19:32.60Pace6:17.41ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:32.60Pace6:17.41
Split 2:Distance0.138Time1:06.30Pace8:00.43ZoneEasy Miles
Cumilative:Distance3.245Time20:38.90Pace6:21.79
Split 3:Distance0.275Time2:11.90Pace7:59.64ZoneEasy Miles
Cumilative:Distance3.520Time22:50.80Pace6:29.43
 
Leg 3:
Distance2.100Time19:15.70Pace9:10.33ZoneEasy Miles
With Jacob.
Leg 4:
Distance0.500Time4:32.90Pace9:05.80ZoneEasy Miles
With William, Jacob, and Bella.
Leg 5:
Distance1.500Time15:56.50Pace10:37.67ZoneEasy Miles
With Mary, part with Jacob and William.

Lopsie Sports Sandals Miles: 10.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
61.880.006.003.1170.99
Amoji 3 Miles: 24.00Lopsie Sports Sandals Miles: 46.98
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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