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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to Ukraine's Armed Forces

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
63.28	0.50	8.00	3.11	74.89

Brown Crocs 2 Miles: 74.89

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

Sun, Jul 01, 2018

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, Jul 02, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.50	1.50	0.00	12.00

Fast Running Friend Workout - 2018-07-02 08:13:37
Workout Totals: Distance12.000Time1:33:51.50Pace7:49.29
Usual distances for the kids. Did 1.5 tempo with Jake Larsen down the canyon in 8:03.6 - my fastest time this year so far. It felt sustainable - at least maybe for another mile going down the same grade. It was a good feeling, though.
Leg 1:Distance8.000Time1:01:53.80Pace7:44.22
With Jenny and Jake Larsen. Jake and I did 1.5 tempo down the canyon.
Split 1:Distance6.270Time51:40.50Pace8:14.50 Cumilative:Distance6.270Time51:40.50Pace8:14.50
Split 2:Distance1.500Time8:03.60Pace5:22.40 Cumilative:Distance7.770Time59:44.10Pace7:41.27
Split 3:Distance0.230Time2:09.70Pace9:23.91 Cumilative:Distance8.000Time1:01:53.80Pace7:44.22

Leg 2:Distance1.000Time7:54.10Pace7:54.10
With Matthew, Bonnie, Stephen, Joseph, Jacob, and William.
Leg 3:Distance3.000Time24:03.60Pace8:01.20
Same crew minus Stephen and Matthew.
Split 1:Distance2.500Time20:50.30Pace8:20.12 Cumilative:Distance2.500Time20:50.30Pace8:20.12
Split 2:Distance0.500Time3:13.30Pace6:26.60 Cumilative:Distance3.000Time24:03.60Pace8:01.20

Brown Crocs 2 Miles: 12.00

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

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Tue, Jul 03, 2018

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 - 2018-07-03 09:02:00
Workout Totals: Distance10.000Time1:14:37.20Pace7:27.72
Mini-taper for Murray Fun Days 5 K - 10 total. Kids ran reduced distances as well.
Leg 1:Distance8.000Time58:21.20Pace7:17.65
Caught up to Jenny, then ran with her.
Leg 2:Distance2.000Time16:16.00Pace8:08.00
With Stephen.

Brown Crocs 2 Miles: 10.00

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

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Wed, Jul 04, 2018

Race: Murray Fun Days 5K (3.107 Miles) 00:17:51, Place overall: 6, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.78	0.00	0.00	3.11	14.89

Fast Running Friend Workout - 2018-07-04 07:10:41
Workout Totals: Distance14.888Time1:53:47.80Pace7:38.61
Murray Fun Days 5 K, 17:51, 6th overall, chicked once (Angie Nickerson 17:22), 5th master, got beat by 4 masters, and one (young) woman, but no young men! What a race, never seen this before - especially a circuit race with prize money. The top 20 results tell a story: 1 Teren Jameson 40 M 15:37 2 Scott Keate 44 M 16:07 3 Nathan Hornok 40 M 16:33 4 Angela Nickerson 22 F 17:22 5 Mark Payne 45 M 17:27 6 Alexander Pachev 45 M 17:51 7 Nan Kennard 36 F 18:05 8 Kenny Searle 19 M 18:08 9 Jerin Palmer 16 M 18:13 10 Dennis Simonaitis 56 M 18:15 11 Joseph Pachev 13 M 18:15 12 Brenden Brown 15 M 18:27 13 Daniel Haway 40 M 18:35 14 Levi Pace 34 M 18:44 15 Tony Nickerson 19 M 18:50 16 Christina Perry 36 F 18:56 17 Jacob Pachev 11 M 19:00 18 Tyler Howland 33 M 19:20 19 Bill Cobler 54 M 19:24 20 Declan Coffman 16 M 19:30 So in the top 20 we have 17 men and 3 women - nothing strange about that. However, out of those 17 men 8 are masters including 2 grandmasters (over 50)! Unlike chess, we do not expect grandmasters to be competitive against everybody else :-) Our family contributed 2 boys 13 and under (Joseph and Jacob), then there are 5 more boys in the 15-19 age bracket. The 30-39 age bracket contributed 2 men and 2 women thus achieving dubious gender equality - well, actually the women beat the men on the average time. If we look at the 20-29 age bracket, we have one "unicorn" woman and no men! This reminds me of a Russian World War II themed movie title "The old men go to battle" My race - I ran with Mark and Angie to about 1.5 mark, then felt that the pace was more than I could handle - they were just stronger today. After that just tried to run my own pace and was alone the entire time. Compared to last year, I was a bit faster through the first mile, and a bit slower through the second with the identical split (11:18) at mile 2. Then I was 6 seconds slower over the last 1.107, which I think was a good result. Last year I was being pulled by somebody for the first 2+ miles, then there was maybe a quarter mile break when Nan passed me, and when she finally dropped me I had only a quarter to go, I was in the master's money, I knew there was a pack of old wolves behind me, and I was running scared. This year I was alone for the second half of the race, and more than a minute out of master's money, so I had to dig deep to find the motivation to squeeze out the extra juice. So I might actually be slightly more fit. Kids' races: Joseph 18:15 - 11th overall, got outleaned by Dennis at the end. He started quick - was ahead of me over the first 1K, then ran with me for some time shortly before the first mile, then dropped back, but held on better than I thought he would. Jacob - 19:00. Just could not get going today. Said had a hard time getting his heart to pump enough oxygen, felt out of breath but legs not really working. Probably some growth-related temporary thing. Still only 5 seconds slower than his track PR from this winter which was set with me pacing him. And this course is no track. William - 19:52 - outperformed my expectations. Last year he ran 22:16. Stephen - 22:03 - also outperformed my expectations. Bonnie did not sign up in time, so she just ran with Stephen but did not cross the finish line. I was happy to see that 22:03 on this course was relatively easy for her. We will see what happens in Draper Days.
Leg 1:Distance1.750Time15:14.10Pace8:42.34
Warm-up.
Leg 2:Distance3.488Time22:03.40Pace6:19.42
Race
Split 1:Distance1.000Time5:40.70Pace5:40.70 Cumilative:Distance1.000Time5:40.70Pace5:40.70
Split 2:Distance1.000Time5:37.50Pace5:37.50 Cumilative:Distance2.000Time11:18.20Pace5:39.10
Split 3:Distance1.107Time6:32.80Pace5:54.83 Cumilative:Distance3.107Time17:51.00Pace5:44.71
My time.
Split 4:Distance0.000Time1:09.30Pace0:00.00 Cumilative:Distance3.107Time19:00.30Pace6:07.01
Jacob.
Split 5:Distance0.109Time0:52.50Pace8:01.65 Cumilative:Distance3.216Time19:52.80Pace6:10.90
William.
Split 6:Distance0.272Time2:10.60Pace8:00.15 Cumilative:Distance3.488Time22:03.40Pace6:19.42
Stephen.

Leg 3:Distance0.950Time8:21.80Pace8:48.21
Cool-down.
Leg 4:Distance0.200Time1:45.80Pace8:49.00
Cool-down, continued.
Leg 5:Distance0.500Time4:13.30Pace8:26.60
Final stage of the cool-down :-)
Split 1:Distance0.180Time1:34.30Pace8:43.89 Cumilative:Distance0.180Time1:34.30Pace8:43.89
Split 2:Distance0.320Time2:39.00Pace8:16.88 Cumilative:Distance0.500Time4:13.30Pace8:26.60

Leg 6:Distance4.000Time32:01.10Pace8:00.27
With Jenny.
Leg 7:Distance4.000Time30:08.30Pace7:32.07
With Joseph, Jacob, William, and Bonnie.

Brown Crocs 2 Miles: 14.89

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

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Thu, Jul 05, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	1.50	0.00	12.00

Fast Running Friend Workout - 2018-07-05 08:50:20
Workout Totals: Distance12.000Time1:32:40.20Pace7:43.35
Usual distances for the kids and myself. I did 1.5 tempo down the canyon in 7:58.9. This was my first time this year under 8:00.
Leg 1:Distance8.000Time1:01:09.70Pace7:38.71
With Jenny except for the tempo.
Split 1:Distance6.270Time51:18.30Pace8:10.96 Cumilative:Distance6.270Time51:18.30Pace8:10.96
Split 2:Distance1.500Time7:58.90Pace5:19.27 Cumilative:Distance7.770Time59:17.20Pace7:37.81
Split 3:Distance0.230Time1:52.50Pace8:09.13 Cumilative:Distance8.000Time1:01:09.70Pace7:38.71

Leg 2:Distance1.000Time7:41.30Pace7:41.30
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 3:Distance3.000Time23:49.20Pace7:56.40
Same group minus Stephen and Matthew.

Brown Crocs 2 Miles: 12.00

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

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Fri, Jul 06, 2018

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 - 2018-07-06 07:11:28
Workout Totals: Distance10.000Time1:19:21.70Pace7:56.17
Easy day for me today running-wise - only 10 miles due to a family trip to Vernal. We saw the dinosaur bones, and visited with Kenny The Apache and his family. Usual distances for the kids.
Leg 1:Distance6.000Time47:46.00Pace7:57.67
With Joseph, Jacob, and Bonnie.
Leg 2:Distance1.000Time7:45.10Pace7:45.10
With Matthew, and William.
Leg 3:Distance3.000Time23:50.60Pace7:56.87
With Stephen and William.

Brown Crocs 2 Miles: 10.00

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

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Sat, Jul 07, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	5.00	0.00	16.00

Fast Running Friend Workout - 2018-07-07 08:34:40
Workout Totals: Distance16.000Time1:58:50.50Pace7:25.66
Total of 16. Usual Saturday distances for the kids. Did a lighter 5 mile tempo down the canyon in 28:38 (5:40, 5:46, 5:44, 5:47, 5:41). Jacob ran with me from 1 to 3, Joseph from 3 to 5.
Leg 1:Distance2.980Time23:54.40Pace8:01.34
Warm-up with Jenny - part with Joseph and Jacob.
Leg 2:Distance5.000Time28:38.10Pace5:43.62
Tempo run.
Leg 3:Distance2.020Time16:33.60Pace8:11.88
Cool-down.
Leg 4:Distance5.000Time41:44.20Pace8:20.84
With William, Stephen, and Bonnie.
Leg 5:Distance1.000Time8:00.20Pace8:00.20
With Matthew and William.

Brown Crocs 2 Miles: 16.00

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
63.28	0.50	8.00	3.11	74.89

Brown Crocs 2 Miles: 74.89

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

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