Breaking the Wall

Layton Classic 10K

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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:	0.00	Year:	3010.45
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
51.51	0.74	15.46	0.25	67.96

Red Crocs Miles: 47.76	Saucony Type A Miles: 2.93

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

Sun, Sep 03, 2017

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, Sep 04, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.51	0.74	1.25	0.00	10.50

Fast Running Friend Workout - 2017-09-04 08:26:59
Workout Totals: Distance10.502Time1:25:27.20Pace8:08.21
Today I paced Sarah on the track through the mile in 7:29.3 (splits 1:49, 1:54, 1:54, 1:49). For some reason she has been having a hard time hitting fast times on the the track. We need to figure out what is going on. But this is an improvement - her fastest track mile so far. I also paced Julia through a 6:00 pace to failure then break workout. She did 800-400-400. Did a mile pickup down a small grade in 5:33. Kids ran their usual distances mostly on their own.
Leg 1:Distance1.030Time10:22.20Pace10:04.08
Warm-up with Sarah.
Leg 2:Distance1.000Time7:29.30Pace7:29.30
Paced Sarah through the mile on the track.
Leg 3:Distance0.990Time9:33.70Pace9:39.49
Cool-down - part with Sarah.
Leg 4:Distance1.520Time12:07.10Pace7:58.36
Part alone, part with Joseph.
Leg 5:Distance1.040Time8:58.80Pace8:38.08
Warm-up with Julia.
Leg 6:Distance0.496Time3:02.20Pace6:07.34
800 with Julia.
Leg 7:Distance0.248Time1:30.90Pace6:06.53
400 with Julia.
Leg 8:Distance0.248Time1:25.60Pace5:45.16
400 with Julia.
Leg 9:Distance0.980Time9:07.80Pace9:18.98
Back home with Julia.
Leg 10:Distance2.450Time17:49.00Pace7:16.33
Alone - did a pickup for the downhill mile on the ward 2 mile course.
Split 1:Distance0.500Time3:55.10Pace7:50.20 Cumilative:Distance0.500Time3:55.10Pace7:50.20
Split 2:Distance1.000Time5:33.40Pace5:33.40 Cumilative:Distance1.500Time9:28.50Pace6:19.00
Split 3:Distance0.950Time8:20.50Pace8:46.84 Cumilative:Distance2.450Time17:49.00Pace7:16.33

Leg 11:Distance0.500Time4:00.60Pace8:01.20
With Matthew.

Red Crocs Miles: 10.50

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

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Tue, Sep 05, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.97	0.00	5.00	0.00	11.97

Fast Running Friend Workout - 2017-09-05 07:57:38
Workout Totals: Distance11.970Time1:27:08.00Pace7:16.76
Did 9 miles with a 5 mile tempo out and back in the canyon in the morning, then paced Jenny in the 2 K cross-country race. Times: Joseph 8:04 (got lost) Jacob 8:04 (got lost, but less than Joseph) William 8:23 (got lost a little bit as well) Jenny 8:23 Stephen 9:51 Matthew 11:25 Sarah 11:30
Leg 1:Distance2.020Time16:17.10Pace8:03.71
Warm-up.
Leg 2:Distance5.000Time31:12.70Pace6:14.54
Tempo run out and back in the canyon.
Leg 3:Distance2.020Time16:13.30Pace8:01.83
Cool-down.
Leg 4:Distance0.450Time3:35.20Pace7:58.22
Warm-up before cross-country.
Leg 5:Distance1.240Time8:24.20Pace6:46.61
Paced Jenny in the 2 K.
Split 1:Distance1.240Time8:21.90Pace6:44.76 Cumilative:Distance1.240Time8:21.90Pace6:44.76
My time.
Split 2:Distance0.000Time0:02.30Pace0:00.00 Cumilative:Distance1.240Time8:24.20Pace6:46.61
Jenny's time.

Leg 6:Distance1.240Time11:25.50Pace9:12.82
Paced Matthew in the 2 K.

Saucony Type A Miles: 2.93	Red Crocs Miles: 9.04

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

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Wed, Sep 06, 2017

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 - 2017-09-06 08:47:36
Workout Totals: Distance8.000Time1:17:07.60Pace9:38.45
Today Matthew surprised us. He volunteered to run on the Big Boy course (1 mile out and back with hills) and set a PR of 8:07.2 (1:46, 2:02, 2:09, 2:10). So he clearly had probably around 7:45 on the track, but getting him to do it on the there would be tricky. He likes the Big Boy course because it is on a nice trail and because of the Big Boy status. Track does not have the same appeal. Otherwise we all ran our usual distances more or less.
Leg 1:Distance1.000Time8:07.20Pace8:07.20
With Matthew, Jacob, William, and Stephen.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Stephen, William, and Jacob.
Leg 3:Distance4.000Time30:26.90Pace7:36.73
With Joseph - part with Jacob.
Leg 4:Distance1.000Time7:28.80Pace7:28.80
Alone.
Leg 5:Distance1.000Time23:22.30Pace23:22.30
With Julia.

Red Crocs Miles: 8.00

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

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Thu, Sep 07, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.18	0.00	2.00	0.00	10.18

Fast Running Friend Workout - 2017-09-07 08:49:00
Workout Totals: Distance10.180Time1:16:30.80Pace7:30.96
Today Joseph and Jacob had a breakthrough in the 2 mile tempo down the canyon. Joseph ran 11:10 (2:50,2:44,2:49,2:47), Jacob 11:23(2:50,2:49,5:44). Joseph improved by 26 seconds, Jacob by 14. Converting this to sea level track 3000 this would be around 10:28 for Joseph and 10:40 for Jacob. Just as I started to get concerned that they might be plateauing, they progressed. Matthew wanted to run the Big Boy course again and ran 8:08. William ran almost 5 miles. Otherwise, more or less usual distances for everybody.
Leg 1:Distance1.230Time10:27.50Pace8:30.16
Warm-up with the boys.
Leg 2:Distance2.000Time11:23.10Pace5:41.55
Tempo run.
Split 1:Distance2.000Time11:10.70Pace5:35.35 Cumilative:Distance2.000Time11:10.70Pace5:35.35
Finished with Joseph.
Split 2:Distance0.000Time0:12.40Pace0:00.00 Cumilative:Distance2.000Time11:23.10Pace5:41.55
Jacob's time.

Leg 3:Distance1.000Time8:56.40Pace8:56.40
Cool-down with Joseph and Jacob.
Leg 4:Distance2.500Time20:09.30Pace8:03.72
More distance with William.
Leg 5:Distance1.000Time8:08.80Pace8:08.80
With Joseph, Jacob, Stephen, and Matthew.
Leg 6:Distance2.450Time17:25.70Pace7:06.82
Alone.

Red Crocs Miles: 10.18

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

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Fri, Sep 08, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.04	0.00	0.00	0.00	10.04

Fast Running Friend Workout - 2017-09-08 08:12:23
Workout Totals: Distance10.040Time1:18:44.30Pace7:50.55
Usual day. Matthew ran the mile on the Big Boy course again.
Leg 1:Distance2.040Time16:58.50Pace8:19.26
With Stephen.
Leg 2:Distance4.000Time31:49.30Pace7:57.32
With Jacob and Julia - I think.
Leg 3:Distance1.000Time8:14.90Pace8:14.90
With Matthew and a few other boys - do not remember who.
Leg 4:Distance3.000Time21:41.60Pace7:13.87
Alone.

Red Crocs Miles: 10.04

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

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Sat, Sep 09, 2017

Race: Layton Classic 10K (6.214 Miles) 00:37:27, Place overall: 7, Place in age division: 2

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.81	0.00	7.21	0.25	17.27

Fast Running Friend Workout - 2017-09-09 07:17:23
Workout Totals: Distance17.274Time2:05:00.10Pace7:14.18
Layton Classic 10K, 37:27, 7th overall, 2nd master, $50. Riley Cook won with 32:16. Matt Wolpert was the first master with 35:52. Dennis was the third master with 37:33. I did this race with no tapering, and ran the first mile conservatively - 25 seconds slower than last year. Then I started pushing more, but was still 29 seconds slower overall than last year in spite of the fact that last year I lost about 5-10 seconds on a chip incident around mile 2. I ran well compared to last year on the uphill, but for some reason I just could not shift gears on the downhill. During the warm-up I felt somewhat sluggish. When I finished I did not feel tired or sore - in fact, quite energetic. Except I just could not go any faster. I decided I wanted a bit more tempo running for the day and ran a mile in 5:57 on the nearby high school track. Then at home I ran 4 more miles with the kids. Raced Joseph over the last uphill quarter - we tied with 81.5.
Leg 1:Distance2.200Time17:24.30Pace7:54.68
Warm-up.
Leg 2:Distance6.214Time37:27.40Pace6:01.67
The race.
Split 1:Distance1.000Time5:49.70Pace5:49.70 Cumilative:Distance1.000Time5:49.70Pace5:49.70
Split 2:Distance1.000Time6:16.30Pace6:16.30 Cumilative:Distance2.000Time12:06.00Pace6:03.00
Split 3:Distance1.000Time6:32.10Pace6:32.10 Cumilative:Distance3.000Time18:38.10Pace6:12.70
Split 4:Distance1.000Time5:52.80Pace5:52.80 Cumilative:Distance4.000Time24:30.90Pace6:07.72
Split 5:Distance1.000Time5:41.10Pace5:41.10 Cumilative:Distance5.000Time30:12.00Pace6:02.40
Split 6:Distance1.000Time5:57.50Pace5:57.50 Cumilative:Distance6.000Time36:09.50Pace6:01.58
Split 7:Distance0.214Time1:17.90Pace6:04.02 Cumilative:Distance6.214Time37:27.40Pace6:01.67

Leg 3:Distance4.850Time38:17.20Pace7:53.65
Cool-down.
Split 1:Distance3.000Time25:31.60Pace8:30.53 Cumilative:Distance3.000Time25:31.60Pace8:30.53
With Dennis, Michelle, and Nate Peters - most of it.
Split 2:Distance1.000Time5:57.60Pace5:57.60 Cumilative:Distance4.000Time31:29.20Pace7:52.30
Tempo mile.
Split 3:Distance0.850Time6:48.00Pace8:00.00 Cumilative:Distance4.850Time38:17.20Pace7:53.65
The rest of the cool-down.

Leg 4:Distance1.000Time8:20.20Pace8:20.20
With Joseph, Jacob, and Matthew.
Leg 5:Distance3.010Time23:31.00Pace7:48.77
With Joseph and Jacob.
Split 1:Distance2.760Time22:09.50Pace8:01.70 Cumilative:Distance2.760Time22:09.50Pace8:01.70
Split 2:Distance0.250Time1:21.50Pace5:26.00 Cumilative:Distance3.010Time23:31.00Pace7:48.77
Kick with Joseph.

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
51.51	0.74	15.46	0.25	67.96

Red Crocs Miles: 47.76	Saucony Type A Miles: 2.93

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

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