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:	3010.45
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
60.72	0.00	11.87	0.25	72.84

Navy Crocs Miles: 72.84

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

Sun, Feb 03, 2019

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.

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

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Mon, Feb 04, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	1.00	0.00	13.00

Fast Running Friend Workout - 2019-02-04 08:57:18
Workout Totals: Distance13.000Time1:37:09.80Pace7:28.45
13 total, usual distances for the kids, did a mile pickup down the canyon into a headwind in 5:37.
Leg 1:Distance6.000Time45:00.50Pace7:30.08
Part with Jenny, part alone.
Leg 2:Distance6.000Time44:40.60Pace7:26.77
With Joseph, Jacob, and William - part with Bonnie and Stephen.
Split 1:Distance3.050Time23:51.80Pace7:49.44 Cumilative:Distance3.050Time23:51.80Pace7:49.44
Split 2:Distance1.000Time5:37.30Pace5:37.30 Cumilative:Distance4.050Time29:29.10Pace7:16.81
Pickup down the canyon alone.
Split 3:Distance1.950Time15:11.50Pace7:47.44 Cumilative:Distance6.000Time44:40.60Pace7:26.77

Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Matthew.

Navy Crocs Miles: 13.00

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

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Tue, Feb 05, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.50	0.00	1.50	0.00	13.00

Fast Running Friend Workout - 2019-02-05 09:50:01
Workout Totals: Distance13.000Time1:41:12.80Pace7:47.14
Total of 13. 6 in the morning with Jenny, did 0.5 pickup uphill in the canyon, but most of it with a strong tailwind, though with some slippage and snow towards the end in 2:51. Then 7 more with the kids at night, did a mile down the canyon in 5:50 with Joseph and Jacob. Bonnie was with us until the last quarter, but then fell back and finished in 6:00.
Leg 1:Distance6.000Time46:45.20Pace7:47.53
Most of it with Jenny.
Split 1:Distance2.270Time19:02.40Pace8:23.26 Cumilative:Distance2.270Time19:02.40Pace8:23.26
Split 2:Distance0.500Time2:51.80Pace5:43.60 Cumilative:Distance2.770Time21:54.20Pace7:54.44
Split 3:Distance3.230Time24:51.00Pace7:41.61 Cumilative:Distance6.000Time46:45.20Pace7:47.53

Leg 2:Distance6.000Time46:32.60Pace7:45.43
With Joseph, Jacob, and Bonnie. Part with William, and Stephen.
Split 1:Distance3.050Time24:13.00Pace7:56.39 Cumilative:Distance3.050Time24:13.00Pace7:56.39
Split 2:Distance1.000Time5:50.40Pace5:50.40 Cumilative:Distance4.050Time30:03.40Pace7:25.28
Split 3:Distance1.950Time16:29.20Pace8:27.28 Cumilative:Distance6.000Time46:32.60Pace7:45.43

Leg 3:Distance1.000Time7:55.00Pace7:55.00
With Matthew.

Navy Crocs Miles: 13.00

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

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Wed, Feb 06, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.25	0.00	1.75	0.00	12.00

Fast Running Friend Workout - 2019-02-06 16:13:46
Workout Totals: Distance12.000Time1:32:50.10Pace7:44.18
Did all of it in the afternoon - total of 12 miles. Usual distances for the kids. Mile pickup in 5:58, then another pickup for 0.75 in 4:26 - it started getting quite slippery.
Leg 1:Distance6.000Time45:55.80Pace7:39.30
With Joseph, Jacob, Bonnie, William (part), and Stephen (part).
Split 1:Distance3.050Time23:48.60Pace7:48.39 Cumilative:Distance3.050Time23:48.60Pace7:48.39
Split 2:Distance1.000Time5:58.90Pace5:58.90 Cumilative:Distance4.050Time29:47.50Pace7:21.36
Split 3:Distance1.950Time16:08.30Pace8:16.56 Cumilative:Distance6.000Time45:55.80Pace7:39.30

Leg 2:Distance1.000Time7:37.00Pace7:37.00
With Matthew.
Leg 3:Distance5.000Time39:17.30Pace7:51.46
Alone.
Split 1:Distance2.550Time21:01.80Pace8:14.82 Cumilative:Distance2.550Time21:01.80Pace8:14.82
Split 2:Distance0.750Time4:26.00Pace5:54.67 Cumilative:Distance3.300Time25:27.80Pace7:42.97
Split 3:Distance1.700Time13:49.50Pace8:07.94 Cumilative:Distance5.000Time39:17.30Pace7:51.46

Navy Crocs Miles: 12.00

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

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Thu, Feb 07, 2019

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

Fast Running Friend Workout - 2019-02-07 09:41:21
Workout Totals: Distance12.000Time1:35:50.00Pace7:59.17
Total of 12. Did a mile on the little boy course with Joseph, Jacob, William, and Bonnie in 6:12. The kids that are racing ran slightly reduced mileage - Joseph and Jacob 5, William 4.
Leg 1:Distance6.000Time49:28.40Pace8:14.73
With Jenny.
Leg 2:Distance1.000Time6:12.30Pace6:12.30
With Joseph, Jacob, Bonnie, and William.
Leg 3:Distance4.000Time32:45.20Pace8:11.30
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 4:Distance1.000Time7:24.10Pace7:24.10
With Matthew and Bonnie.

Navy Crocs Miles: 12.00

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

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Fri, Feb 08, 2019

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.75	0.00	0.00	0.25	8.00

Fast Running Friend Workout - 2019-02-08 10:01:04
Workout Totals: Distance8.000Time1:01:24.70Pace7:40.59
8 total - trying to be fresh for the 10 K tomorrow. Joseph, Jacob, and William were on reduced mileage as well. Joseph, Jacob, Bonnie, and I did a pickup for 0.25 in 76.7 down the canyon.
Leg 1:Distance3.000Time22:13.00Pace7:24.33
Alone.
Leg 2:Distance4.000Time31:55.40Pace7:58.85
With Joseph, Jacob, and Bonnie - part with Stephen and William.
Split 1:Distance2.050Time16:41.50Pace8:08.54 Cumilative:Distance2.050Time16:41.50Pace8:08.54
Split 2:Distance0.250Time1:16.70Pace5:06.80 Cumilative:Distance2.300Time17:58.20Pace7:48.78
Split 3:Distance1.700Time13:57.20Pace8:12.47 Cumilative:Distance4.000Time31:55.40Pace7:58.85

Leg 3:Distance1.000Time7:16.30Pace7:16.30
With Matthew and Bonnie.

Navy Crocs Miles: 8.00

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

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Sat, Feb 09, 2019

Race: Salt Lake Track Club 10 K (6.214 Miles) 00:37:14, Place overall: 12, Place in age division: 6

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.22	0.00	6.62	0.00	14.84

Fast Running Friend Workout - 2019-02-09 09:13:26
Workout Totals: Distance14.841Time1:42:00.20Pace6:52.38
SLC Track Club 10 K, 37:14 (18:32, 18:42), 12th overall, 6th master. Joseph 37:53 (18:34, 19:18), Jacob 38:42 (18:49, 19:53), William 41:16 (20:20, 20:56). All got PRs - for William this was a debut, so whatever he ran would have been a PR, but it was a good performance. 28 F at the start, tail wind going out, headwind coming back, strong enough to notice and make you slower, not strong enough to stop you dead in your tracks, though. I felt better this time, got more sleep, though not that much more, but the cough is almost 100% gone, and some fitness came back. I was happy with the result given the conditions and my level of fitness two weeks ago. Thanks to Dennis (I followed him most of the race), my splits were a lot better than last week as well. I was not happy with two 6:05 miles in the middle, but that was all I could do into the wind in my current state of fitness. At the end, I did not quite have the gear to outkick Dennis (even though he is 56 years old), but his kick has improved in spite of him getting older. Top 20: 1 197 Teren Jameson 16:18.3 32:48.8 32:48.7 41 Male Overall m Utah Running 2 394 Mark Currell 16:34.7 33:59.2 33:59.1 34 Male Overall m 3 275 Melchor Suaste 17:12.0 34:42.2 34:41.7 41 Male Overall m 4 273 Nate Blouin 17:13.1 35:11.6 35:11.5 29 Male 25-29 m 5 493 Justin Park 17:22.4 35:19.3 35:18.0 39 Male 35-39 m 6 335 Kyle Barrett 17:46.2 35:43.8 35:43.4 30 Male 30-34 m 7 333 Stephen Robinson 18:08.7 36:35.1 36:34.4 43 Male Masters m 8 27 Mark Payne 18:16.1 37:00.4 36:59.9 46 Male 45-49 m Salt Lake Track Club 9 9 Matthew Gulden 17:59.1 37:05.9 37:05.3 31 Male 30-34 m 10 524 Spencer O Very 17:22.6 37:11.3 37:11.3 17 Male 15-19 m 11 282 Dennis Simonaitis 18:32.4 37:13.6 37:13.0 56 Male 55-59 m 12 247 Alexander Pachev 18:32.7 37:14.5 37:13.8 45 Male 45-49 m Fast Running Blog 13 272 Scott Daw 18:52.2 37:46.3 37:43.8 33 Male 30-34 m 14 248 Joseph Pachev 18:34.4 37:53.3 37:53.3 14 Male 14 & Under m Fast Running Blog 15 11 Janel Zick 18:51.8 37:54.6 37:51.9 27 Female Overall f 16 190 Christina Perry 18:55.4 37:56.2 37:54.9 37 Female Overall f Utah Running 17 331 Jimmy Jones 18:29.2 38:11.7 38:11.5 28 Male 25-29 m 18 84 Mark Israelsen 18:57.6 38:14.2 38:13.1 26 Male 25-29 m 19 219 Jason Ruebush 18:45.5 38:17.5 38:14.1 43 Male 40-44 m 20 249 Jacob Pachev 18:49.3 38:42.0 38:41.5
Leg 1:Distance2.300Time17:34.60Pace7:38.52
Warm-up.
Leg 2:Distance0.500Time4:23.40Pace8:46.80
Warm-up with the kids.
Leg 3:Distance7.041Time41:16.30Pace5:51.70
Race + cool down/timing the kids.
Split 1:Distance1.000Time5:58.90Pace5:58.90 Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance1.000Time5:58.20Pace5:58.20 Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time5:56.90Pace5:56.90 Cumilative:Distance3.000Time17:54.00Pace5:58.00
Split 4:Distance1.000Time6:05.20Pace6:05.20 Cumilative:Distance4.000Time23:59.20Pace5:59.80
Split 5:Distance1.000Time6:05.20Pace6:05.20 Cumilative:Distance5.000Time30:04.40Pace6:00.88
Split 6:Distance1.000Time5:58.40Pace5:58.40 Cumilative:Distance6.000Time36:02.80Pace6:00.47
Split 7:Distance0.621Time1:11.50Pace1:55.14 Cumilative:Distance6.621Time37:14.30Pace5:37.46
Split 8:Distance0.000Time0:39.10Pace0:00.00 Cumilative:Distance6.621Time37:53.40Pace5:43.36
Split 9:Distance0.080Time0:48.80Pace10:10.00 Cumilative:Distance6.701Time38:42.20Pace5:46.55
Split 10:Distance0.340Time2:34.10Pace7:33.24 Cumilative:Distance7.041Time41:16.30Pace5:51.70

Leg 4:Distance4.000Time31:26.40Pace7:51.60
Cool-down/getting William's gloves.
Leg 5:Distance1.000Time7:19.50Pace7:19.50
With Matthew at home.

Navy Crocs Miles: 14.84

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
60.72	0.00	11.87	0.25	72.84

Navy Crocs Miles: 72.84

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

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