Breaking the Wall

Draper 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
60.62	0.00	3.50	4.36	68.48

Brown Crocs 2 Miles: 68.48

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

Sun, Jul 08, 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 09, 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 - 2018-07-09 08:22:46
Workout Totals: Distance12.000Time1:32:13.70Pace7:41.14
Joseph and William got a sore throat today so they ran less - both 2 miles. Otherwise, regular runs. Jake Larsen ran with me and Jenny. I did 1.5 tempo down the canyon, but in a different place than I have lately been doing it. This one has less downhill and is more exposed to the sun. So I struggled in the last 0.5 (2:43), but still ran a decent time - 8:03.1. Jake did the first mile with me.
Leg 1:Distance8.000Time1:00:35.20Pace7:34.40
With Jenny and Jake. Jenny did not run the tempo, Jake ran the first mile of it.
Split 1:Distance4.230Time35:06.20Pace8:17.92 Cumilative:Distance4.230Time35:06.20Pace8:17.92
Split 2:Distance1.500Time8:03.10Pace5:22.07 Cumilative:Distance5.730Time43:09.30Pace7:31.88
Split 3:Distance2.270Time17:25.90Pace7:40.75 Cumilative:Distance8.000Time1:00:35.20Pace7:34.40

Leg 2:Distance1.000Time7:56.30Pace7:56.30
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 3:Distance3.000Time23:42.20Pace7:54.07
Same company minus Matthew and Bonnie. William and Joseph ran the first mile with us then turned around. We did a pickup at the end uphill.
Split 1:Distance2.500Time20:14.20Pace8:05.68 Cumilative:Distance2.500Time20:14.20Pace8:05.68
Split 2:Distance0.500Time3:28.00Pace6:56.00 Cumilative:Distance3.000Time23:42.20Pace7:54.07

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 10, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.00	0.00	2.00	0.00	12.00

Fast Running Friend Workout - 2018-07-10 08:18:16
Workout Totals: Distance12.000Time1:32:36.40Pace7:43.03
Jenny had a breakthrough tempo run today running 2 miles down the canyon in 11:53.9 (5:54, 5:59) - breaking 6:00 average for the first time. Joseph and William had a sore throat and some fatigue, so I had them run just 2 miles. Otherwise usual distances for everybody.
Leg 1:Distance0.980Time8:20.60Pace8:30.82
Warm-up with Jenny.
Leg 2:Distance2.000Time11:53.90Pace5:56.95
Tempo run with Jenny.
Leg 3:Distance5.020Time39:24.20Pace7:50.96
Cool-down with Jenny.
Leg 4:Distance1.000Time8:04.70Pace8:04.70
With Matthew, Stephen, Bonnie, Joseph, Jacob, and William.
Leg 5:Distance3.000Time24:53.00Pace8:17.67
With Bonnie and Jacob.

Brown Crocs 2 Miles: 12.00

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

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Wed, Jul 11, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.00	0.00	0.00	1.00	12.00

Fast Running Friend Workout - 2018-07-11 08:34:21
Workout Totals: Distance12.000Time1:32:28.00Pace7:42.33
Did 4x0.25 down the canyon with Jacob - 71.3, 72.8, 74.3, 73.2. Recoveries were brisk - 0.25 all under 8:50 pace. Jenny paced Bonnie in the meantime for 2 miles in 13:05. Joseph is still recovering from the sore throat, I had him run only 4 miles. Otherwise, usual distances for everybody.
Leg 1:Distance0.980Time8:26.00Pace8:36.33
Warm-up with Jacob, Jenny, and Bonnie.
Leg 2:Distance2.000Time13:05.60Pace6:32.80
4x0.25 workout with Jacob.
Split 1:Distance0.250Time1:11.30Pace4:45.20 Cumilative:Distance0.250Time1:11.30Pace4:45.20
Split 2:Distance0.250Time2:12.00Pace8:48.00 Cumilative:Distance0.500Time3:23.30Pace6:46.60
Split 3:Distance0.250Time1:12.80Pace4:51.20 Cumilative:Distance0.750Time4:36.10Pace6:08.13
Split 4:Distance0.250Time2:09.10Pace8:36.40 Cumilative:Distance1.000Time6:45.20Pace6:45.20
Split 5:Distance0.250Time1:14.30Pace4:57.20 Cumilative:Distance1.250Time7:59.50Pace6:23.60
Split 6:Distance0.250Time2:00.70Pace8:02.80 Cumilative:Distance1.500Time10:00.20Pace6:40.13
Split 7:Distance0.250Time1:13.20Pace4:52.80 Cumilative:Distance1.750Time11:13.40Pace6:24.80
Split 8:Distance0.250Time1:52.20Pace7:28.80 Cumilative:Distance2.000Time13:05.60Pace6:32.80

Leg 3:Distance5.020Time39:51.10Pace7:56.31
Cool-down with Jenny - part with Jacob and Bonnie.
Leg 4:Distance1.000Time7:51.10Pace7:51.10
With Joseph, William, and Matthew.
Leg 5:Distance3.000Time23:14.20Pace7:44.73
With Joseph, Stephen, and William.

Brown Crocs 2 Miles: 12.00

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

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Thu, Jul 12, 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 - 2018-07-12 08:42:43
Workout Totals: Distance10.000Time1:18:52.20Pace7:53.22
Total of 10 - taking it easy before Draper Days. Reduced mileage for the kids.
Leg 1:Distance1.000Time7:43.20Pace7:43.20
With Matthew, Joseph, Jacob, William, Stephen, and Bonnie.
Leg 2:Distance1.000Time7:57.90Pace7:57.90
Same company minus Matthew.
Leg 3:Distance6.000Time47:25.10Pace7:54.18
With Jenny.
Leg 4:Distance2.000Time15:46.00Pace7:53.00
With Joseph, Jacob, and Bonnie - if I remember right.

Brown Crocs 2 Miles: 10.00

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

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Fri, Jul 13, 2018

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.00	0.00	0.00	0.00	7.00

Fast Running Friend Workout - 2018-07-13 08:23:03
Workout Totals: Distance7.000Time54:49.60Pace7:49.94
Taper before Draper Days 5 K - total of 7 for me, reduced mileage for the kids.
Leg 1:Distance1.000Time7:34.80Pace7:34.80
With Matthew, Bonnie, Joseph, Jacob, and William.
Leg 2:Distance1.000Time7:29.50Pace7:29.50
With Bonnie, Joseph, Jacob, and William.
Leg 3:Distance1.000Time7:45.30Pace7:45.30
With Joseph.
Leg 4:Distance4.000Time32:00.00Pace8:00.00
With Jenny.

Brown Crocs 2 Miles: 7.00

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

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Sat, Jul 14, 2018

Race: Draper Days 5K (3.107 Miles) 00:17:29, Place overall: 6, Place in age division: 5

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.12	0.00	0.00	3.36	15.48

Fast Running Friend Workout - 2018-07-14 06:10:14
Workout Totals: Distance15.477Time1:55:02.40Pace7:25.98
Draper Days 5 K, 17:29, 13th overall, 5th master. At the start, I wanted to go out hard and hang on, but just did not have the speed to do it. Usually this means bad things for me - if I do not have the speed in mile 1, I have even less of it in subsequent miles. But this time it was different. I managed to hold on to whatever I had, and actually ran the whole thing at a more or less even pace. The first mile marker was off - I got 5:25 at it, but I am guessing it was closer to 5:36. Mile 2 marker was believable - 11:08, and the second mile was downhill. 16:55 at the official mile marker 3, which is also believable - the third mile is uphill. For the first 3 k of the race I followed Benjamin Dastrup and Jake Orr. Then Jake fell off the pace. I hung on to Benjamin until the kick. Jacob 18:26, Joseph 18:44, William 19:47, Jenny 20:02, Stephen 22:14, Julia 22:44, Matthew 25:31, Sarah 29:40 - new virtual pregnancy standard - average 21:37 for the family. Joseph had a sore throat all week and had to run less, Jenny got a weird cramp midrace. William did have a sore throat as well, but it did not hit him as much as it did Joseph. Not sure why Stephen ran slower than in Murray Fun Days - probably because Bonnie paced him there, and this time Bonnie ran her own race and got 21:39 (5th woman). Jenny, in spite of the cramp problem, got 3rd overall earning $50. 1. TEREN JAMESON m 41 15:27.63 2. NATHAN HORNOK m 40 16:06.92 3. MARK BOYLE m 16 16:12.00 4. ALEX HARBERTSON m 16 16:37.73 5. ALBERT WINT m 38 16:40.18 6. MARK CURRELL m 34 16:49.78 7. MELCHOR SUASTE m 40 16:58.04 8. JON GAUTHIER m 31 17:10.48 9. MARK PAYNE m 45 17:12.85 10. ROBBY LEE m 26 17:17.06 11. BENJAMIN DASTRUP m 14 17:26.17 12. PETER OLDHAM m 17 17:25.46 13. ALEXANDER PACHEV m 45 17:29.85 14. BRANDON JOHNSON m 17 17:45.38 15. JAKE ORR m 15 17:47.77 16. NEAL GASSMANN m 51 17:53.50 17. CALEB JOHNSON m 15 17:58.93 18. DEREK HANSEN m 43 18:11.26 19. NAN KENNARD f 36 18:14.75 20. CARSON DAY m 15 18:16.61 In the evening I ran some more distance with the kids. Jenny was still suffering from her stomach cramp and ran just one more mile. Joseph was stll not 100%, did not run. I felt some energy did 0.25 uphill pickup at the end in 80.8.
Leg 1:Distance2.250Time17:59.30Pace7:59.69
Warm-up.
Leg 2:Distance4.437Time29:49.80Pace6:43.38
The race.
Split 1:Distance3.107Time17:30.30Pace5:38.04 Cumilative:Distance3.107Time17:30.30Pace5:38.04
My time.
Split 2:Distance0.000Time0:56.70Pace0:00.00 Cumilative:Distance3.107Time18:27.00Pace5:56.29
Jacob.
Split 3:Distance0.000Time0:18.00Pace0:00.00 Cumilative:Distance3.107Time18:45.00Pace6:02.09
Joseph.
Split 4:Distance0.830Time6:48.90Pace8:12.65 Cumilative:Distance3.937Time25:33.90Pace6:29.61
Matthew.
Split 5:Distance0.500Time4:15.90Pace8:31.80 Cumilative:Distance4.437Time29:49.80Pace6:43.38
Sarah.

Leg 3:Distance0.580Time3:49.00Pace6:34.83
Pacing the kids 1 K.
Leg 4:Distance2.200Time18:42.80Pace8:30.36
Cool-down.
Leg 5:Distance1.000Time7:56.40Pace7:56.40
With Jenny at night.
Leg 6:Distance5.010Time36:45.10Pace7:20.14
First mile with Jacob and Bonnie, the rest alone.
Split 1:Distance4.760Time35:24.30Pace7:26.28 Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 2:Distance0.000Time0:00.00Pace0:00.00 Cumilative:Distance4.760Time35:24.30Pace7:26.28
Split 3:Distance0.250Time1:20.80Pace5:23.20 Cumilative:Distance5.010Time36:45.10Pace7:20.14
Uphill pickup.

Brown Crocs 2 Miles: 15.48

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
60.62	0.00	3.50	4.36	68.48

Brown Crocs 2 Miles: 68.48

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

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