Breaking the Wall

USATF Utah XC Championship 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: 0.00 Year: 2724.68
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 MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.990.006.003.1177.10
Joybees 1 Miles: 77.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sun, Nov 06, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Fast Sunday. Went to our ward, then the Russian-speaking branch. Met two sisters there - Sister Willis and Sister Wilson. I told them in our mission we had Elder Burger and Elder King. As a funny coincidence, at some point in their mission (Temple Square), they had Sister Burger and Sister King as well.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Mon, Nov 07, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2022-11-07 09:33:34
Workout Totals: Distance12.000Time1:38:18.80Pace8:11.57
12 total. Did a mile pickup with William in 5:50 down the canyon. Benjamin did 12 today, the same mile in 5:00. Easy runs, usual distances for everybody except Bella and Mary - they are still recovering from a cold and did 1 mile. Leigha did not run today due to falling asleep early. I think she had a cold as well, which is making her extra tired.
Leg 1:
Distance4.000Time33:35.70Pace8:23.93ZoneEasy Miles
With Benjamin, Stephen, and Matthew.
Leg 2:
Distance6.000Time47:43.30Pace7:57.22
With William and Benjamin.
Split 1:Distance3.050Time25:00.80Pace8:12.07ZoneEasy Miles
Cumilative:Distance3.050Time25:00.80Pace8:12.07
Split 2:Distance1.000Time5:50.60Pace5:50.60ZoneEasy Miles
Cumilative:Distance4.050Time30:51.40Pace7:37.14
Split 3:Distance1.950Time16:51.90Pace8:38.92ZoneEasy Miles
Cumilative:Distance6.000Time47:43.30Pace7:57.22
 
Leg 3:
Distance1.000Time9:14.80Pace9:14.80ZoneEasy Miles
With Jacob, Mary, and Bella.
Leg 4:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
With Jacob.

Joybees 1 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Tue, Nov 08, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.060.004.000.0012.06

Fast Running Friend Workout - 2022-11-08 14:41:55
Workout Totals: Distance12.060Time1:39:07.60Pace8:13.17
12 total. Did a 4 mile tempo down the canyon playing a rabbit for Benjamin. It was windy and wet, for some reason it makes it harder than it ought to. I ran 24:53, Benjamin got 21:28. The gaps were right, we were just both slow.

Jacob did 3x1000 on the track with 200 recovery in 3:10 each - in spite of the wind.

Easy runs, usual distances for the other kids except Leigha who was again too tired to run.
Leg 1:
Distance2.480Time25:00.00Pace10:04.84ZoneEasy Miles
Warm-up.
Leg 2:
Distance4.000Time24:53.00Pace6:13.25ZoneThreshold Miles
Tempo run.
Leg 3:
Distance3.520Time30:00.00Pace8:31.36ZoneEasy Miles
Cool-down/distance.
Leg 4:
Distance2.060Time19:14.60Pace9:20.49ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Wed, Nov 09, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.0012.31

Fast Running Friend Workout - 2022-11-09 09:48:55
Workout Totals: Distance12.312Time1:40:12.70Pace8:08.36
12 total. Easy pace, mostly usual distances. Joseph and William are feeling a bit of a cold, on reduced mileage - 6 for Joseph, 4 for William.
Leg 1:
Distance0.250Time2:49.70Pace11:18.80ZoneEasy Miles
With Leigha.
Leg 2:
Distance6.000Time47:27.60Pace7:54.60ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.062Time17:59.60Pace8:43.57
With Mary, Bella, William, Stephen, and Benjamin.
Split 1:Distance0.938Time8:28.20Pace9:01.79ZoneEasy Miles
Cumilative:Distance0.938Time8:28.20Pace9:01.79
Split 2:Distance0.124Time0:56.90Pace7:38.87ZoneEasy Miles
Cumilative:Distance1.062Time9:25.10Pace8:52.11
Split 3:Distance1.000Time8:34.50Pace8:34.50ZoneEasy Miles
Cumilative:Distance2.062Time17:59.60Pace8:43.57
 
Leg 4:
Distance2.000Time16:14.10Pace8:07.05ZoneEasy Miles
Same group without Mary and Bella.
Leg 5:
Distance2.000Time15:41.70Pace7:50.85ZoneEasy Miles
Part with Joseph, part alone.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Thu, Nov 10, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.002.000.0012.31

Fast Running Friend Workout - 2022-11-10 10:13:08
Workout Totals: Distance12.310Time1:42:41.80Pace8:20.55
12 total. Did 2 miles down the canyon in 11:44. Jacob paced me. Wanted to do 2x2 but felt tightness in the hamstring and decided to play it on the safe side.

Benjamin did 2x2 10:05, 9:51. We had some snow on the road, so we had to look around to find a good 2 mile stretch.

Easy pace, tapering for the state championship for the boys.
Leg 1:
Distance1.230Time10:27.50Pace8:30.16ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:44.40Pace5:52.20ZoneThreshold Miles
Paced by Jacob, rabbit for Benjamin.
Leg 3:
Distance3.500Time30:02.00Pace8:34.86ZoneEasy Miles
With Jacob, part with Benjamin.
Leg 4:
Distance3.270Time29:03.80Pace8:53.27ZoneEasy Miles
With Benjamin.
Leg 5:
Distance2.060Time18:38.10Pace9:02.77ZoneEasy Miles
With Mary and Bella.
Leg 6:
Distance0.250Time2:46.00Pace11:04.00ZoneEasy Miles
With Leigha.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 11, 2022
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.310.000.000.0012.31

Fast Running Friend Workout - 2022-11-11 10:05:34
Workout Totals: Distance12.310Time1:40:25.70Pace8:09.50
12 total. Benjamin did a mile pickup in 4:55. Otherwise, easy runs, kids tapering for the state championship.
Leg 1:
Distance3.000Time23:53.10Pace7:57.70ZoneEasy Miles
With William.
Leg 2:
Distance7.000Time55:39.70Pace7:57.10ZoneEasy Miles
Part with Benjamin, part alone.
Leg 3:
Distance0.250Time2:40.50Pace10:42.00ZoneEasy Miles
With Leigha.
Leg 4:
Distance2.060Time18:12.40Pace8:50.29ZoneEasy Miles
With Mary and Bella.

Joybees 1 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Sat, Nov 12, 2022
Race: USATF Utah XC Championship 5K (3.107 Miles) 00:19:29, Place overall: 10
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.1116.11

Fast Running Friend Workout - 2022-11-12 09:16:12
Workout Totals: Distance16.107Time2:03:44.50Pace7:40.95
Utah USATF XC championship 5 K, 19:29.0, 10th place in the open division.

Children:

5K

Benjamin 16:43.4 (1st open)
Jacob 17:29.2 (3rd 15-18)
Joseph 18:04.0 (4th 15-18)
Bonnie 21:33.0 (1st 15-18)

4 K

William 15:35.0 (16th 13-14)

3K

Matthew 11:59.4 (2nd 9-10)
Stephen 13:40.8 (32nd 11-12)

2K:

Mary 9:24.7 (4th 8 and under)
Bella 10:15.5 (7th 8 and under)

Benjamin and I got 16 miles in. I think Joseph and Jacob got some decent mileage as well, not sure how much.

Matthew finally finished ahead of his "girlfriend" Oaklie. We have a joke, mostly promoted by Dad, that if a girl beats you, she is now your girlfriend.

The course was accurate, Teren wheeled it.

Overall, I am happy with the results. Some kids could have done better, but even those, considering their recent struggles did quite well.

Matthew looked like he still could use more iron. William had better attitude, but he is still struggling. Stephen had some muscle pain again, probably as a result of anxiety, but at least he was running 7:20 per mile instead of 8:00 or slower. Mary and Bella were not used to racing on grass, but still ran respectably.

Benjamin got through the run without a spasm. What is interesting is that he averaged 5:22 on grass today on a flat course. On Tuesday he did a 4 mile tempo averaging the same pace DOWN the canyon. For another data point, I averaged 6:17 on the same course, and on Tuesday I averaged 6:13, not a big difference. There is something really strange about the head winds and the cloudy weather in the canyon. For some reason even running downhill we slow down to a loop cross country course pace!

I was happy with my time today as it was faster than what I ran in Winter Series last year, and only 8 seconds slower than Murray Fun Days.

Jacob had a very good result. He was close to his flat 5 K PR on the roads. Joseph also had a good result for what he was showing in the workouts. Lately he has been struggling with knee and muscle pain, and had not been able to complete many of his workouts.
Leg 1:
Distance1.500Time12:11.50Pace8:07.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.107Time19:29.30Pace6:16.34ZoneVO2 Max Miles
Race.
Leg 3:
Distance11.500Time1:32:03.70Pace8:00.32ZoneEasy Miles
Distance after the race.

Joybees 1 Miles: 16.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(2)
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
67.990.006.003.1177.10
Joybees 1 Miles: 77.10
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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