Breaking the Wall

Murray Fun Days 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: 60.05 Year: 1638.67
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
63.741.003.004.6172.35
Brown Crocs 4 Miles: 72.36
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

Fast Running Friend Workout - 2021-06-28 08:19:08
Workout Totals: Distance12.000Time1:36:27.70Pace8:02.31
12 total. Easy runs with a downhill mile pickup for Joseph, Jacob, me, and Benjamin, 0.5 for William. Benjamin went faster, though, I think 4:46.

Also did a fast quarter with Stephen and Matthew over by the house.
Leg 1:
Distance8.000Time1:03:17.60Pace7:54.70
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.360Time43:03.20Pace8:01.94ZoneEasy Miles
Cumilative:Distance5.360Time43:03.20Pace8:01.94
Split 2:Distance1.000Time5:49.80Pace5:49.80ZoneVO2 Max Miles
Cumilative:Distance6.360Time48:53.00Pace7:41.16
Split 3:Distance1.640Time14:24.60Pace8:47.20ZoneEasy Miles
Cumilative:Distance8.000Time1:03:17.60Pace7:54.70
 
Leg 2:
Distance1.000Time7:15.60Pace7:15.60
With Benjamin, Stephen, and Matthew.
Split 1:Distance0.750Time5:56.60Pace7:55.47ZoneEasy Miles
Cumilative:Distance0.750Time5:56.60Pace7:55.47
Split 2:Distance0.250Time1:19.00Pace5:16.00ZoneVO2 Max Miles
Cumilative:Distance1.000Time7:15.60Pace7:15.60
 
Leg 3:
Distance3.000Time25:54.50Pace8:38.17ZoneEasy Miles
With Benjamin and Julia.

Brown Crocs 4 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
9.521.001.000.2511.77

Fast Running Friend Workout - 2021-06-29 08:39:55
Workout Totals: Distance11.772Time1:37:00.20Pace8:14.41
Almost 12 total, did a workout with the boys. 1 mile up, 0.25 recovery, 1 mile down, 0.25 recovery, then 0.25 fast. Jacob did 6:11,5:16,66. I stayed with Joseph and William. They did 6:50,6:14,83. The purpose of the workout is to work on самоотдача; - ability to give of yourself. Jacob clearly had more of it than Joseph and William, though I think even he struggled in the first interval. I think I structured the workout correctly, I wanted it to be so scary looking to them that they would exhibit irrational fear and run a pace so slow that I would be able to convince them their fear was irrational. Afterwards, we had a talk about самоотдача. I think Joseph got something out of it, he was asking me when he would have another chance to do it. William was not quite there yet.

Benjamin did 12x0.25 with 0.25 recovery alternating up and down. On the down I wanted him to go slow, only 66, but on the up I wanted him to push. He hit the target on the down, and on the up he was able to average around 70. I was hoping for 68, but it was hot, and there was headwind.

Stephen and Matthew did 4 with a pickup down in 87 for 0.25, and up in 3:19 for 0.5 over by the house.
Leg 1:
Distance2.270Time18:43.20Pace8:14.80ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.630Time37:57.30Pace8:11.86
Workout with Joseph and William.
Split 1:Distance1.000Time6:50.90Pace6:50.90ZoneMarathon Pace Miles
Cumilative:Distance1.000Time6:50.90Pace6:50.90
Split 2:Distance0.250Time2:42.80Pace10:51.20ZoneEasy Miles
Cumilative:Distance1.250Time9:33.70Pace7:38.96
Split 3:Distance1.000Time6:14.40Pace6:14.40ZoneThreshold Miles
Cumilative:Distance2.250Time15:48.10Pace7:01.38
Split 4:Distance0.250Time2:28.40Pace9:53.60ZoneEasy Miles
Cumilative:Distance2.500Time18:16.50Pace7:18.60
Split 5:Distance0.250Time1:23.00Pace5:32.00ZoneVO2 Max Miles
Cumilative:Distance2.750Time19:39.50Pace7:08.91
Split 6:Distance1.880Time18:17.80Pace9:43.94ZoneEasy Miles
Cumilative:Distance4.630Time37:57.30Pace8:11.86
 
Leg 3:
Distance1.100Time8:23.10Pace7:37.36ZoneEasy Miles
Leg 4:
Distance2.746Time21:45.70Pace7:55.49ZoneEasy Miles
Alone.
Leg 5:
Distance1.026Time10:10.90Pace9:55.42ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 11.77
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.001.000.0012.08

Fast Running Friend Workout - 2021-06-30 08:35:33
Workout Totals: Distance12.084Time1:38:05.60Pace8:07.06
Total of 12. Joseph's legs were hurting, so I had him run just 6 easy. Jacob, William, and I did a mile pickup in 6:00. Stephen and Matthew did their pickups as well. Benjamin did too. Usual distances.
Leg 1:
Distance8.000Time1:03:51.20Pace7:58.90
With Jacob, part with Joseph and William.
Split 1:Distance3.050Time24:52.90Pace8:09.48ZoneEasy Miles
Cumilative:Distance3.050Time24:52.90Pace8:09.48
Split 2:Distance1.000Time6:00.60Pace6:00.60ZoneThreshold Miles
Cumilative:Distance4.050Time30:53.50Pace7:37.65
Split 3:Distance3.950Time32:57.70Pace8:20.68ZoneEasy Miles
Cumilative:Distance8.000Time1:03:51.20Pace7:58.90
 
Leg 2:
Distance1.450Time11:20.40Pace7:49.24ZoneEasy Miles
Alone.
Leg 3:
Distance1.034Time10:10.10Pace9:50.04ZoneEasy Miles
With Mary and Bella.
Leg 4:
Distance1.600Time12:43.90Pace7:57.44ZoneEasy Miles
Alone.

Brown Crocs 4 Miles: 12.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2021-07-01 08:47:56
Workout Totals: Distance12.000Time1:33:12.00Pace7:46.00
12 total. Usual distances for everybody with with a pickup.
Leg 1:
Distance8.000Time1:01:49.70Pace7:43.71
With Joseph and Jacob, part with William and Benjamin.
Split 1:Distance5.080Time40:37.80Pace7:59.88ZoneEasy Miles
Cumilative:Distance5.080Time40:37.80Pace7:59.88
Split 2:Distance1.000Time5:54.30Pace5:54.30ZoneThreshold Miles
Cumilative:Distance6.080Time46:32.10Pace7:39.23
Split 3:Distance1.920Time15:17.60Pace7:57.92ZoneEasy Miles
Cumilative:Distance8.000Time1:01:49.70Pace7:43.71
 
Leg 2:
Distance1.500Time11:43.70Pace7:49.13ZoneEasy Miles
Alone.
Leg 3:
Distance2.500Time19:38.60Pace7:51.44ZoneEasy Miles
With Matthew.

Brown Crocs 4 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
8.500.000.000.008.50

Fast Running Friend Workout - 2021-07-02 08:55:28
Workout Totals: Distance8.500Time1:05:39.80Pace7:43.51
8.5 total for me, 8 for Benjamin, 6 for Joseph and Jacob, 4 for William, 2 for Stephen and Matthew, 0.5 for Mary and Bella. A bit of rest before Murray Fun Days.
Leg 1:
Distance2.000Time15:35.80Pace7:47.90ZoneEasy Miles
With Stephen, Benjamin, and Matthew.
Leg 2:
Distance6.000Time45:04.70Pace7:30.78ZoneEasy Miles
With Benjamin, Joseph, and Jacob.
Leg 3:
Distance0.500Time4:59.30Pace9:58.60ZoneEasy Miles
With Mary and Bella.

Brown Crocs 4 Miles: 8.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Race: Murray Fun Days 5K (3.107 Miles) 00:19:15, Place overall: 13, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.890.000.003.1116.00

Fast Running Friend Workout - 2021-07-03 07:10:49
Workout Totals: Distance16.000Time2:04:51.30Pace7:48.21
Murray Fun Days 5K, 19:15.27, 13th overall, 3rd master, $50.

I paced Matthew for the first mile, then ran hard to the finish. My watch malfunctioned due to spilling water on it and though it was still going, I could not see the splits or my final time. But I am guessing my first mile was around 6:30, which makes the rest of them around 6:00.

All of us except Leigha ran the 5K. Jenny's husband Nate ran as well. Sarah paced Bella, while Julia paced Mary. Jenny was still recovering from a non-running foot sprain accident. Stephen had a heel inflamation and could not run fast. Benjamin decisively won the race.

Times for us and other notable performances:

Benjamin 15:35.42 (1st overall)
Teren Jameson 15:55.19 (2nd overall, 1st master)
Cole Jameson 17:38.55 (4th)
Mark Payne 18:25.23 (9th, second master)
Jacob 17:42.92 (5th)
Joseph 18:54.26 (11th)
Dad 19:15.27 (13th, third master)
William 20:22.99 (17th)
Matthew 20:55.00 (20th)
Nate 23:31.45 (39th)
Jenny 23:57.20 (8th woman)
Stephen 25:02.87 (61st)
Mary 28:27.17
Julia 28:27.73 (Mary's pacer)
Sarah 33:07.59 (Bella's pacer)
Bella 33:09.94
Leg 1:
Distance2.000Time16:52.90Pace8:26.45ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.500Time33:11.80Pace7:22.62ZoneEasy Miles
Race, then pacing.
Leg 3:
Distance3.500Time29:56.00Pace8:33.14ZoneEasy Miles
Cool-down/distance, part with Benjamin, part with Sarah.
Leg 4:
Distance6.000Time44:50.60Pace7:28.43ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.741.003.004.6172.35
Brown Crocs 4 Miles: 72.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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