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:	40.31	Year:	3073.12
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
57.70	0.00	0.00	3.11	60.81

Iprome Garden Clogs Miles: 46.81	Beslip Garden Clogs Miles: 14.00

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

Sun, Jul 03, 2022

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. Fast Sunday.

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

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Mon, Jul 04, 2022

Race: Murray Fun Days 5K (3.107 Miles) 00:19:21, Place overall: 16, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.20	0.00	0.00	3.11	12.31

Fast Running Friend Workout - 2022-07-04 07:19:13
Workout Totals: Distance10.059Time1:17:01.30Pace7:39.42
Murray Fun Days 5K, 19:21, 16th overall, 2nd master, $75. Most of us ran the race. Results: Jacob 17:34 (4th) Joseph 17:43 (5th) William 20:32 Matthew 20:50 Stephen 24:01 Mary 25:21 Bella 25:25 Sarah 29:54 There was strong headwind in the first mile, which was uphill, which I think made the times unusually slow - even for this course. Out of our family, the most impressive performance was by Bella. I was expecting her to run maybe 27 minutes. She ran 25:25. Benjamin at her age ran 27:25 in ideal conditions.
Leg 1: Distance1.822Time14:34.60Pace8:00.02ZoneEasy Miles
Warm-up.
Leg 2: Distance4.337Time29:55.60Pace6:54.02
Race + pacing.
Split 1:Distance1.000Time6:27.10Pace6:27.10ZoneVO2 Max Miles Cumilative:Distance1.000Time6:27.10Pace6:27.10
Split 2:Distance1.000Time6:01.80Pace6:01.80ZoneVO2 Max Miles Cumilative:Distance2.000Time12:28.90Pace6:14.45
Split 3:Distance1.000Time6:17.60Pace6:17.60ZoneVO2 Max Miles Cumilative:Distance3.000Time18:46.50Pace6:15.50
Split 4:Distance0.107Time0:35.60Pace5:32.71ZoneVO2 Max Miles Cumilative:Distance3.107Time19:22.10Pace6:14.03
Split 5:Distance0.730Time6:03.80Pace8:18.36ZoneEasy Miles Cumilative:Distance3.837Time25:25.90Pace6:37.68
Split 6:Distance0.000Time0:04.90Pace0:00.00ZoneEasy Miles Cumilative:Distance3.837Time25:30.80Pace6:38.96
Split 7:Distance0.500Time4:24.80Pace8:49.60ZoneEasy Miles Cumilative:Distance4.337Time29:55.60Pace6:54.02

Leg 3: Distance3.900Time32:31.10Pace8:20.28ZoneEasy Miles
Cool-down.

Fast Running Friend Workout - 2022-07-04 21:37:51
Workout Totals: Distance0.250Time2:54.60Pace11:38.40
With Leigha.
Leg 1: Distance0.250Time2:54.60Pace11:38.40ZoneEasy Miles

Fast Running Friend Workout - 2022-07-04 23:54:27
Workout Totals: Distance2.000Time15:36.70Pace7:48.35
Alone.
Leg 1: Distance2.000Time15:36.70Pace7:48.35ZoneEasy Miles

Iprome Garden Clogs Miles: 12.31

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

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Tue, Jul 05, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2022-07-05 08:37:09
Workout Totals: Distance12.250Time1:39:54.40Pace8:09.34
12 easy runs, usual distances for those who were healthy. Mary got a fever and did not run. Bella did only 1 as a precaution. Also only 2 miles for Matthew and Stephen.
Leg 1: Distance8.000Time1:01:59.70Pace7:44.96ZoneEasy Miles
With Joseph and Jacob, part with William.
Leg 2: Distance0.250Time2:58.90Pace11:55.60ZoneEasy Miles
With Leigha.
Leg 3: Distance4.000Time34:55.80Pace8:43.95ZoneEasy Miles
Part with Bella, Stephen, and Matthew.

Iprome Garden Clogs Miles: 12.25

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

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Wed, Jul 06, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.25	0.00	0.00	0.00	12.25

Fast Running Friend Workout - 2022-07-06 08:28:08
Workout Totals: Distance12.250Time1:36:40.40Pace7:53.50
12 total, easy pace for me and the kids, some on reduced mileage due to tapering/being sick/precaution. Benjamin did 5x2 on a wheel-measured course 10:12, 10:29, 10:38, 10:25, 10:16. Got a spasm, but then it loosened.
Leg 1: Distance6.000Time45:17.90Pace7:32.98ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance4.000Time30:53.00Pace7:43.25ZoneEasy Miles
With William, part with Stephen and Matthew.
Leg 3: Distance0.250Time2:50.80Pace11:23.20ZoneEasy Miles
With Leigha.
Leg 4: Distance1.000Time7:46.40Pace7:46.40ZoneEasy Miles
Alone.
Leg 5: Distance1.000Time9:52.30Pace9:52.30ZoneEasy Miles
With Mary and Bella.

Iprome Garden Clogs Miles: 12.25

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

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Thu, Jul 07, 2022

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

Fast Running Friend Workout - 2022-07-07 08:28:55
Workout Totals: Distance10.000Time1:14:08.00Pace7:24.80
10 total for me. Joseph, Jacob, William, and Stephen raced the 3000, and ran better than I expected. The raced started around 8:20pm and it was still around 90F. Results: Jacob 9:44.76 (PR) Joseph 9:45.98 (PR) William 11:11.04 (altitude PR) Stephen 12:50.08 Joseph, Jacob, and William even-split the race, and Stephen did not completely blow up, only about 10 seconds slower in the second half. I think I figured out what works for William and Stephen - instead of giving them a pace goal, I just told them to keep track of their splits and to always have a time goal for the next lap. Joseph and Jacob had a close race. Jacob lagged a bit for the first three laps, then pulled up, but was afraid to make close contact. However with a lap to go he kicked, Joseph responded passing him back, then with a 100 to go he kicked again, Joseph responded, but could not quite match Jacob's speed. Benjamin did 12 total at an easy pace. No pickup due to knee pain. I injured my lower back while doing a deadlift, so I did not run in the evening.
Leg 1: Distance2.000Time16:43.10Pace8:21.55ZoneEasy Miles
With Matthew.
Leg 2: Distance8.000Time57:24.90Pace7:10.61ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Iprome Garden Clogs Miles: 10.00

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

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Fri, Jul 08, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.00	0.00	0.00	0.00	6.00

Fast Running Friend Workout - 2022-07-08 12:38:36
Workout Totals: Distance6.000Time48:20.60Pace8:03.43
6 total for me due to the lower back problem. Went to Fyzical in Provo to deal with it. Got some treatment - adjustment, electric/ultrasound stimulation, massage, traction table. Things got a lot better. The pain is still there, but I was able to run. I jogged a mile in 8:55 before the appointment. Then later in the evening, 1 mile with Mary and Bella, and 4 more myself from the 1.5 mark up the canyon 2 up then back down. Starting at 10:00 pace, then speeding up to as fast as 7:15 at the end. No pain at 7:15 once I could get there, but I walk with a limp. Easy runs, more or less usual distances for the kids. Benjamin did 12 with a mile pickup in 4:45.
Leg 1: Distance1.000Time8:55.50Pace8:55.50ZoneEasy Miles
Alone.
Leg 2: Distance1.000Time8:29.10Pace8:29.10ZoneEasy Miles
With Mary, Bella, Joseph, and Jacob.
Leg 3: Distance4.000Time30:56.00Pace7:44.00ZoneEasy Miles
Alone.

Beslip Garden Clogs Miles: 6.00

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

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Sat, Jul 09, 2022

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

Fast Running Friend Workout - 2022-07-09 08:09:22
Workout Totals: Distance8.000Time59:56.40Pace7:29.55
8 total. The back pain is reduced, but still significant enough that I still walk with a limp. But after a warm-up I can run, and even at a good pace! So I started out at 10:00 pace, then worked my way to 9:00 then 8:00, then 7:40, and towards the end was going 6:50! And no pain at that speed either. Joseph and Jacob paced Chad through a 6 mile tempo in 36:37. Otherwise, the kids did easy runs, except for the ones that were racing in the regionals. Results: Bonnie 2:38.28 Matthew 2:50.73 Bella 3:48.57 (PR) Mary 3:49.77 Benjamin did 4x2 somewhere in the low 10:00s. His spasm was reduced.
Leg 1: Distance8.000Time59:56.40Pace7:29.55ZoneEasy Miles
Part with Joseph and Jacob, part alone.

Beslip Garden Clogs Miles: 8.00

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
57.70	0.00	0.00	3.11	60.81

Iprome Garden Clogs Miles: 46.81	Beslip Garden Clogs Miles: 14.00

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

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