Breaking the Wall

Salt City Mile

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
198619871988198919901991199219931994199519961997199819992000200120022003200420052006200720082009201020112012201320142015201620172018201920202021202220232024
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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 1283.13
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: 1312.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.960.0016.111.0070.07
Lopsie Sports Sandals 2 Miles: 70.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Salt City Mile (1 Miles) 00:05:28, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.590.000.001.0012.59

Fast Running Friend Workout - 2022-05-30 07:48:27
Workout Totals: Distance12.587Time1:34:09.50Pace7:28.84
Salt City Mile, 5:28.52, 6th in the masters heat. Other family member and friend times:

Jacob 4:47.03 PR
Joseph 4:56.63 PR
William 5:39.90 PR
Bonnie 5:49.13
Matthew 6:00.25
Stephen 6:07.96
Mary 7:26.99
Bella 7:52.14
Sarah 8:12.00

Benjamin did his usual 12 with a mile pickup.
Leg 1:
Distance1.831Time14:39.10Pace8:00.12ZoneEasy Miles
Warm-up
Leg 2:
Distance0.618Time4:56.80Pace8:00.26
Timing Joseph and Jacob.
Split 1:Distance0.598Time4:47.20Pace8:00.27ZoneEasy Miles
Cumilative:Distance0.598Time4:47.20Pace8:00.27
Split 2:Distance0.020Time0:09.60Pace8:00.00ZoneEasy Miles
Cumilative:Distance0.618Time4:56.80Pace8:00.26
 
Leg 3:
Distance2.666Time21:19.80Pace8:00.05ZoneEasy Miles
More warm-up.
Leg 4:
Distance1.347Time8:15.30Pace6:07.71
My race, then timing Sarah.
Split 1:Distance1.000Time5:28.70Pace5:28.70ZoneVO2 Max Miles
Cumilative:Distance1.000Time5:28.70Pace5:28.70
Split 2:Distance0.347Time2:46.60Pace8:00.12ZoneEasy Miles
Cumilative:Distance1.347Time8:15.30Pace6:07.71
 
Leg 5:
Distance2.800Time20:46.60Pace7:25.21ZoneEasy Miles
More distance.
Leg 6:
Distance0.800Time5:49.20Pace7:16.50ZoneEasy Miles
Timing Bonnie.
Leg 7:
Distance2.400Time16:57.40Pace7:03.92ZoneEasy Miles
More distance.
Leg 8:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Leg 9:
Distance0.125Time1:25.30Pace11:22.40ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals 2 Miles: 12.59
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-05-31 09:07:04
Workout Totals: Distance12.000Time1:34:13.00Pace7:51.08
12 total. Easy pace, usual distances. Jacob moved to 10 miles. Benjamin did a mile pickup as usual.
Leg 1:
Distance2.000Time16:20.30Pace8:10.15ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance8.000Time1:00:18.70Pace7:32.34ZoneEasy Miles
With Joseph and Jacob
Leg 3:
Distance2.000Time17:34.00Pace8:47.00ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.120.003.000.0012.12

Fast Running Friend Workout - 2022-06-01 08:47:02
Workout Totals: Distance12.125Time1:32:27.40Pace7:37.52
12 total. Jacob paced me through a 3 mile tempo in 17:34 (5:58, 5:53, 5:41). This is actually my fastest time of the year, though I was not trying to hit it. But the last mile was rather quick.

Benjamin did a 3 mile tempo on his course in 15:08.

Joseph ran the first mile with me and Jacob, then did not feel good and jogged.

Easy runs, usual distances for everybody else.
Leg 1:
Distance2.000Time17:05.00Pace8:32.50ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance0.980Time7:16.90Pace7:25.82ZoneEasy Miles
Warm-up with Joseph and Jacob.
Leg 3:
Distance3.000Time17:34.60Pace5:51.53ZoneThreshold Miles
Tempo run.
Leg 4:
Distance4.020Time31:35.00Pace7:51.39ZoneEasy Miles
Cool-down/distance with Jacob.
Leg 5:
Distance0.125Time1:19.50Pace10:36.00ZoneEasy Miles
With Leigha.
Leg 6:
Distance2.000Time17:36.40Pace8:48.20ZoneEasy Miles
With Bella.

Lopsie Sports Sandals 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.120.000.000.0010.12

Fast Running Friend Workout - 2022-06-02 08:53:27
Workout Totals: Distance10.125Time1:22:17.20Pace8:07.62
10 total. Taper for the UVM half. Easy pace, usual distances for the kids. Benjamin did 10 total as well, do not remember if he did a pickup or not.
Leg 1:
Distance0.125Time1:29.30Pace11:54.40ZoneEasy Miles
With Leigha
Leg 2:
Distance8.000Time1:01:04.50Pace7:38.06ZoneEasy Miles
With Joseph and Jacob.
Leg 3:
Distance2.000Time19:43.40Pace9:51.70ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 10.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2022-06-03 09:16:31
Workout Totals: Distance6.000Time51:53.40Pace8:38.90
Taper for the UVM half. 6 total. Easy pace, usual distances for the kids. Benjamin did 6 easy pace as well.
Leg 1:
Distance4.000Time32:04.70Pace8:01.18ZoneEasy Miles
With Stephen and Matthew.
Leg 2:
Distance2.000Time19:48.70Pace9:54.35ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Utah Valley Half (13.109 Miles) 01:20:59, Place overall: 27, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
4.130.0013.110.0017.24

Fast Running Friend Workout - 2022-06-04 05:30:53
Workout Totals: Distance17.235Time1:57:13.10Pace6:48.07
Utah Valley Half, 1:20:59, 27th overall, 4th master.

Benjamin ran 1:09:58, 4th overall, $150. His leg cramp showed itself in a different form. After two miles at sub-5:00 he was limited to about 5:20 pace. He never went into the 6:00 zone.

Jenny is gradually regaining fitness after various setbacks. She ran 1:42:02, 31st woman. Nate ran 1:45:20, which is a PR for him.

This was a good race for me. I was able to run my fastest time since the injury and even almost a minute faster than last year in spite of a 35 second bathroom stop right before mile 10. I was happy with the last 5 K, which has an uphill mile and then two miles on a slight downgrade. I ran it in 19:26. For a comparison, I raced an all out 5 K in January in 19:31.

Joseph and Jacob did a tempo run. Jacob was supposed to pace Joseph for 3 down the canyon. They had a 5 mile warmup uphill. I think perhaps this was too much for Joseph. He was able to run only 2 miles of it and at a very slow pace - 12:20 (6:10 avg). Then Jacob closed with a 5:09 mile, 17:29 total.

Easy pace, usual distances for everybody else.
Leg 1:
Distance2.126Time17:00.40Pace7:59.96ZoneEasy Miles
Warm-up.
Leg 2:
Distance13.109Time1:20:59.20Pace6:10.68
The race.
Split 1:Distance1.000Time5:57.50Pace5:57.50ZoneThreshold Miles
Cumilative:Distance1.000Time5:57.50Pace5:57.50
Split 2:Distance1.000Time5:59.60Pace5:59.60ZoneThreshold Miles
Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time6:18.70Pace6:18.70ZoneThreshold Miles
Cumilative:Distance3.000Time18:15.80Pace6:05.27
Split 4:Distance1.000Time6:09.60Pace6:09.60ZoneThreshold Miles
Cumilative:Distance4.000Time24:25.40Pace6:06.35
Split 5:Distance1.000Time5:51.10Pace5:51.10ZoneThreshold Miles
Cumilative:Distance5.000Time30:16.50Pace6:03.30
Split 6:Distance1.000Time5:55.50Pace5:55.50ZoneThreshold Miles
Cumilative:Distance6.000Time36:12.00Pace6:02.00
Split 7:Distance1.000Time6:09.30Pace6:09.30ZoneThreshold Miles
Cumilative:Distance7.000Time42:21.30Pace6:03.04
Split 8:Distance1.000Time6:11.60Pace6:11.60ZoneThreshold Miles
Cumilative:Distance8.000Time48:32.90Pace6:04.11
Split 9:Distance1.000Time6:05.00Pace6:05.00ZoneThreshold Miles
Cumilative:Distance9.000Time54:37.90Pace6:04.21
Split 10:Distance1.000Time6:55.10Pace6:55.10ZoneThreshold Miles
Cumilative:Distance10.000Time1:01:33.00Pace6:09.30
Split 11:Distance1.000Time6:21.60Pace6:21.60ZoneThreshold Miles
Cumilative:Distance11.000Time1:07:54.60Pace6:10.42
Split 12:Distance1.000Time6:04.50Pace6:04.50ZoneThreshold Miles
Cumilative:Distance12.000Time1:13:59.10Pace6:09.93
Split 13:Distance1.025Time6:30.10Pace6:20.59ZoneThreshold Miles
Cumilative:Distance13.025Time1:20:29.20Pace6:10.76
Split 14:Distance0.084Time0:30.00Pace5:57.14ZoneThreshold Miles
Cumilative:Distance13.109Time1:20:59.20Pace6:10.68
 
Leg 3:
Distance2.000Time19:13.50Pace9:36.75ZoneEasy Miles
With Mary and Bella.

Lopsie Sports Sandals 2 Miles: 17.23
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
52.960.0016.111.0070.07
Lopsie Sports Sandals 2 Miles: 70.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):
Recent Comments: