Breaking the Wall

SLC 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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to Ukraine's Armed Forces

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
65.49	0.00	8.21	3.75	77.45

Black Crocs 2 Miles: 77.45

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

Sun, Feb 07, 2016

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 08, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-02-08 06:52:54
Workout Totals: Distance14.000Time1:43:48.20Pace7:24.87
Usual 14. Kids ran their usual distances.
Leg 1:Distance10.000Time1:12:43.00Pace7:16.30
With Benjamin.
Leg 2:Distance4.000Time31:05.20Pace7:46.30
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

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Tue, Feb 09, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.70	0.00	0.00	3.75	14.45

Fast Running Friend Workout - 2016-02-09 06:44:29
Workout Totals: Distance14.455Time1:52:08.30Pace7:45.47
Did 6x1000 with Benjamin in the canyon. 2 down, 2 up, 2 down, 200 meter recovery jog in between. Kids ran their usual distances.
Leg 1:Distance3.800Time31:21.10Pace8:15.03
Warm-up.
Leg 2:Distance4.375Time29:05.70Pace6:39.02
Workout.
Split 1:Distance0.625Time3:21.60Pace5:22.56 Cumilative:Distance0.625Time3:21.60Pace5:22.56
Split 2:Distance0.125Time1:38.10Pace13:04.80 Cumilative:Distance0.750Time4:59.70Pace6:39.60
Split 3:Distance0.625Time3:22.40Pace5:23.84 Cumilative:Distance1.375Time8:22.10Pace6:05.16
Split 4:Distance0.125Time1:38.00Pace13:04.00 Cumilative:Distance1.500Time10:00.10Pace6:40.07
Split 5:Distance0.625Time3:43.00Pace5:56.80 Cumilative:Distance2.125Time13:43.10Pace6:27.34
Split 6:Distance0.125Time1:44.90Pace13:59.20 Cumilative:Distance2.250Time15:28.00Pace6:52.44
Split 7:Distance0.625Time3:48.50Pace6:05.60 Cumilative:Distance2.875Time19:16.50Pace6:42.26
Split 8:Distance0.125Time1:30.70Pace12:05.60 Cumilative:Distance3.000Time20:47.20Pace6:55.73
Split 9:Distance0.625Time3:26.20Pace5:29.92 Cumilative:Distance3.625Time24:13.40Pace6:40.94
Split 10:Distance0.125Time1:31.50Pace12:12.00 Cumilative:Distance3.750Time25:44.90Pace6:51.97
Split 11:Distance0.625Time3:20.80Pace5:21.28 Cumilative:Distance4.375Time29:05.70Pace6:39.02

Leg 3:Distance2.280Time18:58.20Pace8:19.21
Leg 4:Distance4.000Time32:43.30Pace8:10.82
With Joseph and Jacob.

Black Crocs 2 Miles: 14.45

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

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Wed, Feb 10, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.00	0.00	0.00	0.00	14.00

Fast Running Friend Workout - 2016-02-10 06:49:04
Workout Totals: Distance14.000Time1:47:30.20Pace7:40.73
Usual 14. Kids ran their usual distances except for Julia who was sick and ran only 1 mile.
Leg 1:Distance10.000Time1:16:49.40Pace7:40.94
With Benjamin
Leg 2:Distance4.000Time30:40.80Pace7:40.20
With Joseph and Jacob.

Black Crocs 2 Miles: 14.00

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

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Thu, Feb 11, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.16	0.00	2.00	0.00	11.16

Fast Running Friend Workout - 2016-02-11 06:49:58
Workout Totals: Distance11.165Time1:26:55.00Pace7:47.08
Total of 11. We tapered for the 10 K. Benjamin did 8, Jenny, Joseph, and Jacob 2. Julia was still sick and ran only 1 mile. Otherwise usual distances. Benjamin and I did a 2 mile tempo down the canyon in 11:24. The road was mostly clear, but we both for some reason had a hard time staying awake.
Leg 1:Distance4.500Time35:53.20Pace7:58.49
Warm-up.
Leg 2:Distance2.000Time11:24.10Pace5:42.05
Tempo.
Leg 3:Distance1.500Time12:42.40Pace8:28.27
Cool-down.
Leg 4:Distance0.125Time1:11.80Pace9:34.40
With Matthew.
Leg 5:Distance2.040Time16:22.30Pace8:01.52
With Joseph, Jenny, and Jacob.
Leg 6:Distance1.000Time9:21.20Pace9:21.20
With Stephen.

Black Crocs 2 Miles: 11.16

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

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Fri, Feb 12, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.06	0.00	0.00	0.00	8.06

Fast Running Friend Workout - 2016-02-12 07:23:27
Workout Totals: Distance6.060Time45:57.30Pace7:35.00
Total of 8. Tapering for the 10 K. Kids were on reduced mileage - Benjamin did 6, Joseph, Jacob, and Jenny 2. Julia felt good enough to run 2 miles today. Benjamin and I did a pickup for 0.75 down the canyon in 3:54, splits 76,78,80. It gave a cause for concern - I kept losing steam, and Benjamin said he was feeling the pace was hard. He did stay up a bit later than normal the night before doing his home work, though, so that might be the reason.
Leg 1:Distance3.030Time23:27.60Pace7:44.55
Leg 2:Distance0.750Time3:54.20Pace5:12.27
Leg 3:Distance2.280Time18:35.50Pace8:09.25

Fast Running Friend Workout - 2016-02-12 09:48:10
Workout Totals: Distance2.000Time17:51.10Pace8:55.55

Leg 1:Distance1.000Time9:45.90Pace9:45.90
With Stephen
Leg 2:Distance1.000Time8:05.20Pace8:05.20
With William.

Black Crocs 2 Miles: 8.06

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

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Sat, Feb 13, 2016

Race: SLC Track Club 10 K (6.214 Miles) 00:36:25, Place overall: 4, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.57	0.00	6.21	0.00	15.78

Fast Running Friend Workout - 2016-02-13 09:25:59
Workout Totals: Distance15.780Time1:56:20.80Pace7:22.38
Salt Lake Track Club 10 K, 36:25, 4th overall, first master. Benjamin ran 32:48, 3rd overall, new course/unaided 10 K PR. The conditions were good. Well, not perfect, but much better than two weeks ago. Temperatures a little above freezing, mild wind, cloudy skies. Got some inversion, not sure how much of a factor it was. All in all today was the day of the Crocs' revenge. We ran as a family. Joseph and Jacob had a close race with Jacob pulling away at the end. Jacob ran 41:14, Joseph 41:16. Jacob managed a negative split - 20:40/20:34. Joseph's I think was either even or slightly positive. Benjamin had a negative split 16:26/16:22. Mine was positive, but respectable - 18:05/18:20. Jenny ran 45:14, 5th woman overall. She made the mistake of starting too far in the back - her actual time was around 45:04. Sarah found out she was pregnant a few days and took it easy today running 58:56, but she also started too far in the back. Julia was feeling better after the sickness last week, but still not 100% so she took it easy as well running the first 5 miles with Sarah, and then picking it up in the last mile. She ended up with 56:48. Garek won in 31:24, Riley was second in 31:34. Benjamin ran with the for the first 2 miles at 5:10-5:15 pace, then they sped up to something around 5:05 and he did not have that gear. However, he held on alone quite well. I ran alone the whole way. Garek, Riley, and Benjamin were too fast, everybody else was too slow - Rob Murphy was 5th with 38:36. This was definitely another lesson in the physics of friction. Comparative data between the races: Crocs runners: Joseph 21:34/41:16, improvement (+) of 56 s per 5 K Jacob 21:48/41:14, +1:11 Benjamin 17:31/32:48, +1:07 Myself 19:21/36:25, +1:09 Traditional shoes: Garek 15:21/31:24 -0:21 Riley 15:34/31:34 -0:13 Rob Murphy 19:34/38:34 +0:17 Jason Ruebush 19:01/38:47 -0:22 Steve Allen 19:16/40:00 -0:44 So based on that, runners in traditional shoes more or less doubled their snowy 5 K time in the dry 10 K, while the Croc runners were 1 minute per 5 K faster given the double distance on a dry road. That should answer Jesse Hornok's question from the previous race post. My splits per kilometer: 3:26, 3:39, 3:41, 3:41, 3:40, 3:48, 3:39, 3:39, 3:39, 3:35. First 2.5 K was 8:54, last 9:00, so I was happy that I ran 17:54 5 K over the same course in the middle of a 10 K.
Leg 1:Distance1.372Time10:58.50Pace7:59.96
Warm-up with Benjamin.
Leg 2:Distance0.125Time1:25.40Pace11:23.20
With Matthew.
Leg 3:Distance0.329Time2:37.70Pace7:59.33
More warmup.
Leg 4:Distance9.014Time58:56.50Pace6:32.33
The race, includes running back to help the kids and Sarah.
Split 1:Distance6.214Time36:25.70Pace5:51.74 Cumilative:Distance6.214Time36:25.70Pace5:51.74
My race.
Split 2:Distance0.700Time4:50.90Pace6:55.57 Cumilative:Distance6.914Time41:16.60Pace5:58.20
Back to meet Joseph and Jacob, then finished with them.
Split 3:Distance2.100Time17:39.90Pace8:24.71 Cumilative:Distance9.014Time58:56.50Pace6:32.33
Back to meet Sarah, then finished with her.

Leg 5:Distance1.900Time15:03.60Pace7:55.58
More distance with Benjamin.
Leg 6:Distance1.000Time9:27.00Pace9:27.00
With William and Stephen.
Leg 7:Distance2.040Time17:52.10Pace8:45.54
With William.

Black Crocs 2 Miles: 15.78

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

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
65.49	0.00	8.21	3.75	77.45

Black Crocs 2 Miles: 77.45

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

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