Breaking the Wall

Deseret News 10K

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:

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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
62.17	0.00	4.88	6.27	73.32

Brown Crocs 4 Miles: 73.32

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

Sun, Jul 18, 2021

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. We went to the Russian branch today, but did not realize they had Stake Conference.

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

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Mon, Jul 19, 2021

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 - 2021-07-19 08:54:50
Workout Totals: Distance8.250Time1:05:19.00Pace7:55.03
Easy 12+, usual distances. Stephen did 1.5 in the morning and 3 at night. Benjamin's hourses were neighing, he ran 4:38 on his pickup.
Leg 1: Distance8.250Time1:05:19.00Pace7:55.03ZoneEasy Miles
With Benjamin, Joseph, and Jacob.

Fast Running Friend Workout - 2021-07-19 20:58:34
Workout Totals: Distance4.000Time31:33.70Pace7:53.43

Leg 1: Distance4.000Time31:33.70Pace7:53.43ZoneEasy Miles
With Benjamin, last 3 with Stephen.

Brown Crocs 4 Miles: 12.25

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

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Tue, Jul 20, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.62	0.00	0.38	0.06	12.06

Fast Running Friend Workout - 2021-07-20 08:39:19
Workout Totals: Distance12.060Time1:34:39.20Pace7:50.91
12 total, easy pace. Matthew tried to break 6:00 in the mile, but mentally he was not up to it, so I stopped him at 600.
Leg 1: Distance1.060Time8:44.20Pace8:14.53
Warm-up, stride.
Split 1:Distance1.000Time8:26.30Pace8:26.30ZoneEasy Miles Cumilative:Distance1.000Time8:26.30Pace8:26.30
Split 2:Distance0.060Time0:17.90Pace4:58.33ZoneVO2 Max Miles Cumilative:Distance1.060Time8:44.20Pace8:14.53
Split 3:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles Cumilative:Distance1.060Time8:44.20Pace8:14.53

Leg 2: Distance0.380Time2:21.10Pace6:11.32ZoneThreshold Miles
Failed Matthew's mile time trial.
Leg 3: Distance2.620Time22:35.10Pace8:37.21ZoneEasy Miles
With Matthew, Joseph, and Jacob.
Leg 4: Distance4.000Time31:20.60Pace7:50.15ZoneEasy Miles
With Benjamin, Jacob, and Joseph.
Leg 5: Distance4.000Time29:38.20Pace7:24.55ZoneEasy Miles
With Benjamin.

Brown Crocs 4 Miles: 12.06

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

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Wed, Jul 21, 2021

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 - 2021-07-21 08:36:59
Workout Totals: Distance12.000Time1:34:41.40Pace7:53.45
12 total. Did a rabbit chase 2 mile run down the canyon. Matthew (Joseph as pacer), William (myself as pacer), Jacob (Benjamin as pacer). Gaps 0:30 and 1:15. Jacob ran a PR of 10:22 (5:12, 5:10). William got 12:03, and Matthew 13:00.
Leg 1: Distance0.980Time8:30.90Pace8:41.33ZoneEasy Miles
Warm-up.
Leg 2: Distance2.000Time12:03.10Pace6:01.55ZoneThreshold Miles
Tempo run with William.
Leg 3: Distance5.020Time41:43.30Pace8:18.67ZoneEasy Miles
With Benjamin,Joseph and Jacob, part with Matthew.
Leg 4: Distance3.000Time23:58.90Pace7:59.63ZoneEasy Miles
Part with Jenny and Stephen, part alone.
Leg 5: Distance1.000Time8:25.20Pace8:25.20ZoneEasy Miles
With Stephen and Mary.

Brown Crocs 4 Miles: 12.00

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

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Thu, Jul 22, 2021

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 - 2021-07-22 09:02:42
Workout Totals: Distance8.000Time1:03:31.60Pace7:56.45
With Joseph, Jacob, and Benjamin - part with William. Taper for the 10K for me/half for Benjamin tomorrow.
Leg 1: Distance8.000Time1:03:31.60Pace7:56.45ZoneEasy Miles

Brown Crocs 4 Miles: 8.00

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

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Fri, Jul 23, 2021

Race: Deseret News 10K (6.214 Miles) 00:36:22, Place overall: 59, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.80	0.00	0.00	6.21	12.01

Fast Running Friend Workout - 2021-07-23 05:18:39
Workout Totals: Distance12.014Time1:30:02.20Pace7:29.66
Deseret News 10 K, 36:22, 59th overall, 2nd master. That is one interesting race, not too many like this. 580 people, 95 go under 40 minutes, and 30:22 got you 10th. The course has 600 feet of elevation drop from 5000 to 4400. According to the RunWorks calculator this gives a 30:00 1:02 speed-up for elevation drop, and 43 second slowdown for altitude. So let's just say 20 seconds faster than sea-level. We also have some data. Going off Sam Chelanga and Galen Rupp, we determine that Peach Tree 10 K this year was about a minute slower than track in ideal conditions. Jared Ward ran this race 1:09 faster than Peach Tree. Unfortunately he is the only reliable data point that I could find for this year. But with him it comes out to even less than 20 seconds of advantage. In any case, I think if we say 30 seconds for 30:00 range, and 45 for 35:00 we should be on the safe side. Overall I felt that I ran well. Felt more competitive, kept fighting to the very end. Mile splits - if I took them in the right place, were 5:34, 5:31, 5:58, 5:55, 5:50, and then 7:35 for 1.214 to the finish. I am wondering if the mile marker for 5 was in the wrong place. Otherwise, they make sense. Benjamin ran the half in 1:05:19. Elevation drop from 6000 feet to 4400 feet. Guessing maybe 1:20 faster than a flat sea-level course. Great confidence builder for him. He went out with the big boys, they were 28:11 at 6 miles, 4:42/mile 2:55/km avg down 3 percent grade, and his legs lived to finish with sub-5:00 average, and beat a couple of them - 6th place.
Leg 1: Distance3.000Time23:41.90Pace7:53.97ZoneEasy Miles
Warm-up.
Leg 2: Distance6.214Time36:24.20Pace5:51.50ZoneVO2 Max Miles
My race.
Leg 3: Distance2.800Time29:56.10Pace10:41.46ZoneEasy Miles
Cool-down, most with Benjamin.

Brown Crocs 4 Miles: 12.01

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

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Sat, Jul 24, 2021

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
14.50	0.00	2.50	0.00	17.00

Fast Running Friend Workout - 2021-07-24 08:23:46
Workout Totals: Distance17.000Time2:13:23.70Pace7:50.81
Total of 17. Easier pace today after the race yesterday. The kids did a rabbit chase workout. Bonnie with Joseph pacing + 20 sec + Matthew with me pacing + 30 sec + William with Jacob and Chad pacing. The result was William 11:46, Matthew 12:21, Bonnie 12:26. The finish order was Bonnie, William, Matthew. Then Jacob did 6x0.25 down the canyon with 0.25 rest, except 0.5 before the last one. His target was 66. He ended up with 65, 67, 65, 64, 69, 62. Chad and I ran easy, and ended up with 13 for the morning. Then I ran with Stephen 4 more at night. We did 0.5 down on the trail from 1.5 to 1 mark in 3:10.
Leg 1: Distance0.980Time8:27.30Pace8:37.65ZoneEasy Miles
Warm-up with Chad and the boys.
Leg 2: Distance2.000Time12:21.10Pace6:10.55ZoneThreshold Miles
With Matthew.
Leg 3: Distance5.020Time40:43.20Pace8:06.69ZoneEasy Miles
With Joseph, part with Chad and Jacob.
Leg 4: Distance5.000Time39:33.20Pace7:54.64ZoneEasy Miles
With Chad.
Leg 5: Distance1.000Time8:19.50Pace8:19.50ZoneEasy Miles
With Mary.
Leg 6: Distance3.000Time23:59.40Pace7:59.80
With Stephen.
Split 1:Distance1.500Time12:34.30Pace8:22.87ZoneEasy Miles Cumilative:Distance1.500Time12:34.30Pace8:22.87
Split 2:Distance0.500Time3:10.90Pace6:21.80ZoneThreshold Miles Cumilative:Distance2.000Time15:45.20Pace7:52.60
Split 3:Distance1.000Time8:14.20Pace8:14.20ZoneEasy Miles Cumilative:Distance3.000Time23:59.40Pace7:59.80

Brown Crocs 4 Miles: 17.00

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
62.17	0.00	4.88	6.27	73.32

Brown Crocs 4 Miles: 73.32

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

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