Breaking the Wall

Salt Lake Track Club 10 K

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:

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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 Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.10	0.00	2.00	7.21	68.31

White Crocs 1 Miles: 31.81

Night Sleep Time: 30.00	Nap Time: 0.00	Total Sleep Time: 30.00

Sun, Feb 08, 2015

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. Sore throat, upset stomach.

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

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Mon, Feb 09, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	0.00	0.00	9.20

Fast Running Friend Workout - 2015-02-09 07:10:57
Workout Totals: Distance9.200Time1:12:06.00Pace7:50.22
Reduced mileage today due to sore throat and stomach issues. Only 9. Was feeling terrible in the middle of the night. Said a prayer asking the Lord to help me feel better and almost immediately threw up and then gradually started feeling better. I find a lesson for myself in that - when you ask the Lord for something you want, the path to it is often not very pleasant. Kids ran their usual distances today except that Joseph is still at 3 miles, I think I'll keep him at 3 for another couple of weeks, and Julia did only 1.
Leg 1:Distance6.200Time49:09.70Pace7:55.76
With Benjamin.
Leg 2:Distance3.000Time22:56.30Pace7:38.77
With Benjamin, Joseph, and Jacob.

White Crocs 1 Miles: 9.20

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Tue, Feb 10, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2015-02-10 09:24:08
Workout Totals: Distance12.000Time1:33:47.10Pace7:48.93
Total of 12. Took a step of faith the night before in attacking the stomach problem. I have not been able to eat much over the last couple of days, so I had to do something about it. So I decided to attempt eating dinner - spaghetti with ground turkey. I took a priobiotic enzyme pill, then spiced the plate with cayenne pepper, and ate very slowly - it took me an hour to eat the plate. But I did win the battle - it went through, I did not throw it up, I felt the energy coming and the strength returning, my stomach cleared out over the night, the sore throat got less sore, and by the morning I felt like I could do full mileage with a little bit of fast running. So I gave Benjamin an assignment to run 2 miles down the canyon at 5:10 pace, and tried to keep up with him for the first mile. He did the first mile in 5:00. I could only keep up with him for about 600 meters, and finished my mile in 5:20. I could feel that I had no fuel - as expected. Benjamin felt good in the first mile, but not so good in the second, but he slowed down only to 5:11. From his description I think he was limited by the lack of adrenaline brought on by dealing with the sore throat the week before. Joseph and Jacob did 3, William 1, Stephen 0.5, Jenny 4, Julia 2.
Leg 1:Distance4.700Time38:09.30Pace8:07.09
With Benjamin.
Leg 2:Distance4.300Time32:37.50Pace7:35.23
Split 1:Distance1.000Time5:20.10Pace5:20.10 Cumilative:Distance1.000Time5:20.10Pace5:20.10
Quick mile. Benjamin did 2 in 10:11 (5:00, 5:11)
Split 2:Distance3.300Time27:17.40Pace8:16.18 Cumilative:Distance4.300Time32:37.50Pace7:35.23
Cool down with Benjamin.

Leg 3:Distance3.000Time23:00.30Pace7:40.10
With Joseph and Jacob.

White Crocs 1 Miles: 12.00

Night Sleep Time: 7.00	Nap Time: 0.00	Total Sleep Time: 7.00

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Wed, Feb 11, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.50	0.00	0.00	0.00	12.50

Fast Running Friend Workout - 2015-02-11 07:25:51
Workout Totals: Distance12.500Time1:37:08.80Pace7:46.30
Total of 12.5. Feeling much better. The sore throat is almost gone. Kids ran their usual distances today.
Leg 1:Distance9.000Time1:09:27.70Pace7:43.08
Leg 2:Distance3.000Time23:57.60Pace7:59.20
Leg 3:Distance0.500Time3:43.50Pace7:27.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Feb 12, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2015-02-12 09:23:00
Workout Totals: Distance12.000Time1:34:21.90Pace7:51.83
Total of 12. Benjamin did 9, Joseph and Jacob 3, William 1, Stephen 0.5, Jenny 4, Julia 3. Benjamin and I did 2 miles down the Provo Canyon in 10:43. I was feeling better and was able to negative split. Benjamin struggled big time with sluggishness in the warm-up and during the tempo, but he did keep the pace because it was not very challenging for him. And he is still coughing a lot.
Leg 1:Distance3.000Time22:38.80Pace7:32.93
With Joseph and Jacob.
Leg 2:Distance4.700Time39:46.50Pace8:27.77
With Benjamin - warm-up.
Leg 3:Distance2.000Time10:43.10Pace5:21.55
Tempo run with Benjamin down the Provo Canyon. Opened with 5:24 and closed with 5:19. Felt stronger than before and ran the fastest time of the year. Benjamin was struggling today, though.
Leg 4:Distance2.300Time21:13.50Pace9:13.70
Cool-down with Benjamin.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Feb 13, 2015

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2015-02-13 07:11:06
Workout Totals: Distance12.000Time1:31:45.90Pace7:38.83
Total of 12. Benjamin did 6 to taper for the 10 K, other kids ran their usual distances.
Leg 1:Distance6.000Time46:10.80Pace7:41.80
With Benjamin. Gave him a little taper for the 10 K on Saturday to help him recover from the sluggishness of Thursday and the cough.
Leg 2:Distance3.000Time23:37.40Pace7:52.47
With Joseph and Jacob.
Leg 3:Distance3.000Time21:57.70Pace7:19.23
Alone.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Feb 14, 2015

Race: Salt Lake Track Club 10 K (6.214 Miles) 00:35:34, Place overall: 8, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
4.40	0.00	0.00	6.21	10.61

Fast Running Friend Workout - 2015-02-14 09:14:43
Workout Totals: Distance10.614Time1:16:15.60Pace7:11.09
SLC Track Club 10 K, 35:35, 8th overall, 1st master. Benjamin was 3rd overall with 33:22. Top finishers - Nate Peters 31:50, Jon Gauthier 33:20, Benjamin 33:22, Patrick Carroll 33:41, Fritz Van De Kamp 33:57, Michael McPherson 35:03, Chris Rushing 35:28. My splits - 5:26, 5:40, 5:46, 6:00, 5:49, 5:43, and not much of a kick at the end for 0.214 - only 1:11. First 5 K in 17:30, second in 18:04. Tailwind first half, headwind on the way back, but much milder than two weeks ago. Ran more or less alone in the first 2 K, then caught up to Chris Rushing and drafted until about 8 K when he surged and dropped me. He did not gap me much, but I just did not have another gear to close it. I am happy that I can still run sub-36:00 on a non-aided certified course at altitude, and that I ran the first 5 K faster than my race time in the 5 K. Also happy with the master's win - this gave me $75 New Balance card + $60 Sports Authority card. Benjamin's splits were 5:08, 5:27, 5:23, then 11:07 for the next 2 miles, and the last mile in 5:08. He again did his patented long kick that again lasted about 1 K. He almost got Jon with it, and he probably would have if he could see him, but he was not wearing his glasses, and his vision is something like 20/200 without them, so he thought Jon was unreachable. It is good that he can kick long, but it also shows that he is not quite in tune with his body - he cannot feel how strong he is throughout the race and ends up not going with the people that he should follow. This time he was a bit apprehensive because he was still recovering from a cough, and he felt very sluggish on Thursday. So when Jon moved at mile 2 he decided to play it safe and just run more conservatively hoping to secure third place with a kick. It is perhaps good that he did not wait until the last 300 meters because Patrick is a 14:50 5000 runner that is somewhat out of shape right now. Overall, I would say things are looking decent for us for the Phoenix Half in two weeks. Other kids ran their usual distances today.
Leg 1:Distance2.200Time19:13.00Pace8:44.09
Warm-up with Benjamin and Mark Payne.
Leg 2:Distance6.214Time35:35.10Pace5:43.60
Race.
Leg 3:Distance2.200Time21:27.50Pace9:45.23
Cool-down with Benjamin and Michael McPherson.

White Crocs 1 Miles: 10.61

Night Sleep Time: 8.00	Nap Time: 0.00	Total Sleep Time: 8.00

Comments(3)

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
59.10	0.00	2.00	7.21	68.31

White Crocs 1 Miles: 31.81

Night Sleep Time: 30.00	Nap Time: 0.00	Total Sleep Time: 30.00

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