Breaking the Wall

Orem Earn Your Turkey

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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Miles:	This week:	0.00	Month:	72.31	Year:	3105.12
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
57.94	0.00	7.26	1.56	66.76

Khaki Crocs 1 Miles: 66.76

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

Sun, Nov 20, 2016

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, Nov 21, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.66	0.00	0.00	0.00	10.66

Fast Running Friend Workout - 2016-11-21 10:23:32
Workout Totals: Distance10.664Time1:25:51.40Pace8:03.06
Usual day. I think it might be time to start taking Mary on regular runs.
Leg 1:Distance0.062Time1:05.10Pace17:28.31
With Mary.
Leg 2:Distance0.062Time0:56.00Pace15:01.77
With Mary.
Leg 3:Distance4.000Time31:48.60Pace7:57.15
With Joseph.
Leg 4:Distance4.000Time30:38.40Pace7:39.60
With Jacob.
Leg 5:Distance2.040Time16:20.80Pace8:00.78
With William.
Leg 6:Distance0.500Time5:02.50Pace10:05.00
With Matthew and Jenny.

Khaki Crocs 1 Miles: 10.66

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

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Tue, Nov 22, 2016

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 - 2016-11-22 07:55:32
Workout Totals: Distance10.000Time1:13:32.80Pace7:21.28
I had to get to a work meeting, so I ran 10 alone. Kids ran their usual distances, except I had Benjamin run only 6 as he felt he might be getting an injury.
Leg 1:Distance10.000Time1:13:32.80Pace7:21.28

Khaki Crocs 1 Miles: 10.00

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

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Wed, Nov 23, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.20	0.00	0.00	0.00	8.20

Fast Running Friend Workout - 2016-11-23 08:28:15
Workout Totals: Distance8.204Time1:07:19.60Pace8:12.38
8 total, a little rest before the Earn Your Turkey 4 mile race. Kids ran reduced distances - 2 for Joseph and Jacob, 1 for William. Stephen and Matthew ran regular distances. 2 for Julia, 3 for Jenny. Mary did 2x100. Benjamin did 6.
Leg 1:Distance2.040Time15:54.40Pace7:47.84
With Benjamin and Jacob.
Leg 2:Distance2.040Time16:55.60Pace8:17.84
With Benjamin and Joseph.
Leg 3:Distance1.000Time7:59.40Pace7:59.40
Just with Benjamin.
Leg 4:Distance1.000Time8:33.90Pace8:33.90
With William, Benjamin, and Stephen.
Leg 5:Distance1.500Time11:10.90Pace7:27.27
Alone.
Leg 6:Distance0.500Time4:52.00Pace9:44.00
With Matthew.
Leg 7:Distance0.062Time0:55.50Pace14:53.72
With Mary.
Leg 8:Distance0.062Time0:57.90Pace15:32.37
With Mary.

Khaki Crocs 1 Miles: 8.20

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

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Thu, Nov 24, 2016

Race: Orem Earn Your Turkey (3.95 Miles) 00:22:48, Place overall: 8, Place in age division: 3

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.33	0.00	4.95	0.00	11.28

Fast Running Friend Workout - 2016-11-24 07:14:42
Workout Totals: Distance11.278Time1:23:47.40Pace7:25.77
Earn Your Turkey "4" miler (really 3.95), official chip time 22:48, official gun time completely wrong , on my watch 22:49.9, 8th overall, 3rd master, but got my turkey because Scott Keate (20:06, 1st) and Matt Poulsen (21:08, 4th) made top 5. I did not get beat by anybody older than me, but I was close - I only passed Dave Taylor at around 2.6 mark and did not gap him by much - he ran 22:55. I also did not get chicked, although that appeared to be in question because Heidi Sumsion was with me at 1 mile and looked strong. She ended up with 23:25. The temperature was 28 F for the adult race, and got maybe to 30 F for the kids races. So we wore long pants, which made things slower. But fortunately no major wind, so the times were not too slow. Overall we set our turkey record today earning 10 - 2 from overall placings, 7 from age division wins, and 1 from the largest immediate family award (11 people in the race, everybody except Bella ran). Sarah ran 37:01 finishing 4th in the 40-44 age division. This is a very good result for her. She has never been this fast before with a 7 week old baby. Benjamin got second place with 20:14. He and Scott broke away from Matt Poulsen and Nate Hornok after about the first mile, and fought it out until 3.5. Then Scott made a move that Benjamin could not match and ended up 8 seconds ahead. Jenny scored her first podium finish in this race with 26:33 (5th place overall). This converts to 20:37 5 K (using Runworks Calculator), so she is getting closer to qualifying for a driver's license (her standard is 20:00 5 K on a certified non-aided course). Julia won the 12-14 age division with 28:56. Joseph won the 11-12 age division mile with 5:34 officially, 5:33 on Benjamin's watch. Jacob won the 9-10 age division mile with 5:49 officially, 5:48.8 on my watch. Joseph did not take the lead until 300 meters into the race, Jacob did not pass the second place in the 11-12 age division until about 500, but in the end Joseph was 50 seconds ahead, and Jacob 35 seconds. I was not expecting that - I thought maybe Jacob would be 15-20 seconds ahead or so as that kid was quite strong in the opening quarter. Joseph's last 400 was around 80 seconds, Jacob's 85. Benjamin was the rabbit in the mile, I ran with Jacob. I was pleased to see that Joseph had good judgement and paced himself correctly even though he had no pacing guide for the first 300 meters. William won the 7-8 age division 800 in 3:04, new PR. He opened with 87, then closed in 97. I would have been happier if the closing 97 was 93 or faster, but still this is a lot of progress for William. Stephen had a breakthrough race. He finally capitalized on his 400 speed and was able to use in the 800. He ran 3:29 winning the 5-6 age division. In fact, he finished 3rd in the entire heat, only 2 seconds back from the second place in the 7-8 age division. His splits were also respectable - 46, 51, 54, 54 - considering that he ran a 200 PR, then repeated a 400 PR, and then still ran the pace faster than his earlier 800 PR from 400 to the finish. He is finally beginning to develop some mental toughness. We should not that in our family he has a reputation for being a couch potato - he can eat an infinite amount of snacks finding the in the strangest places and watch an infinite amount of movies. Matthew won the 3-4 age division 400 meter run in 2:09. Jenny held his hand. He stopped after the first 200 being confused and scared of the road - thinking the cars were going to drive on it and get him, a bunch of kids passed him, but then Jenny talked some reason into him and he got going, passed them all, and won the race. Mary took 2nd place in the 100 meter 0-2 age division race with 1:01. She was the only kid from our family that did not win a turkey. We have not yet trained her on a regular basis. Part of the problem was that she did not quite understand it was a race - a common problem in that age division.
Leg 1:Distance1.686Time13:29.30Pace8:00.01
Warm-up.
Leg 2:Distance5.450Time37:08.90Pace6:48.97
The race.
Split 1:Distance3.950Time22:49.90Pace5:46.81 Cumilative:Distance3.950Time22:49.90Pace5:46.81
My time.
Split 2:Distance1.500Time14:19.00Pace9:32.67 Cumilative:Distance5.450Time37:08.90Pace6:48.97
Ran back to Sarah and finished with her.

Leg 3:Distance0.062Time1:01.20Pace16:27.10
Mary's 100.
Leg 4:Distance0.248Time2:09.00Pace8:40.16
Matthew's 400.
Leg 5:Distance0.496Time3:29.10Pace7:01.57
Stephen's 800.
Leg 6:Distance1.000Time5:48.80Pace5:48.80
Jacob's mile.
Leg 7:Distance0.124Time0:59.60Pace8:00.65
Jogging.
Leg 8:Distance0.172Time1:22.60Pace8:00.23
Jogging.
Leg 9:Distance2.040Time18:18.90Pace8:58.68
With Benjamin - his hip adductor was hurting, so we ran 9:00 pace.

Khaki Crocs 1 Miles: 11.28

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

Comments(4)

Fri, Nov 25, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.31	0.00	0.06	0.25	10.62

Fast Running Friend Workout - 2016-11-25 09:02:32
Workout Totals: Distance10.620Time1:24:34.60Pace7:57.83
Usual runs with some exceptions. Benjamin did only 6 as his muscles were tight and sore from the race. Matthew did 400 on the track. Jacob added 100 (15.5) + 200 (33.3) on the track. William did 18.6 100 in addition to his regular run. Stephen added 21.4 100.
Leg 1:Distance4.000Time32:53.60Pace8:13.40
With Joseph. His legs were hurting.
Leg 2:Distance4.000Time30:32.50Pace7:38.12
With Jacob.
Leg 3:Distance1.000Time8:26.00Pace8:26.00
With William and Stephen.
Leg 4:Distance1.000Time7:49.50Pace7:49.50
With William.
Leg 5:Distance0.248Time2:22.40Pace9:34.19
With Matthew on the track.
Leg 6:Distance0.062Time0:21.40Pace5:45.16
Stephen's 100.
Leg 7:Distance0.062Time0:15.50Pace4:10.00
Jacob's 100.
Leg 8:Distance0.062Time0:18.60Pace5:00.00
William's 100.
Leg 9:Distance0.124Time0:33.30Pace4:28.55
Jacob's 200.
Leg 10:Distance0.062Time1:01.80Pace16:36.77
Mary's 100.

Khaki Crocs 1 Miles: 10.62

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

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Sat, Nov 26, 2016

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.44	0.00	2.25	1.31	16.00

Fast Running Friend Workout - 2016-11-26 09:41:06
Workout Totals: Distance15.998Time2:01:33.40Pace7:35.89
Did a workout with Benjamin. 3 miles down the canyon alternating tempo 0.75 with hard 0.25. Total time was 16:44 (4:23, 77.8, 4:15, 76.4, 4:19, 72.3). Benjamin had some muscle tightness, so we stopped for him to stretch after the first mile. I was happy to be able to kick in 72. Then I went to the track with Joseph, Jacob, and Julia. Jacob had sore hamstrings, so he just jogged. Joseph ran a PR in 400 - 70.6 (with me pacing), then served as a rabbit for Julia running 100 in 15.9 and 200 in 34.7. Julia got 17.6 in 100 and then did 2x200 in 37.2, 37.3. I ran 100 and the first 200 with Joseph, and then paced Julia in the last 200. Joseph did a total of 4, otherwise the kids ran their usual distances.
Leg 1:Distance5.600Time44:43.00Pace7:59.11
With Benjamin.
Leg 2:Distance3.000Time16:44.50Pace5:34.83
Fartlek with Benjamin down the canyon.
Split 1:Distance0.750Time4:23.30Pace5:51.07 Cumilative:Distance0.750Time4:23.30Pace5:51.07
Split 2:Distance0.250Time1:17.80Pace5:11.20 Cumilative:Distance1.000Time5:41.10Pace5:41.10
Split 3:Distance0.750Time4:15.00Pace5:40.00 Cumilative:Distance1.750Time9:56.10Pace5:40.63
Split 4:Distance0.250Time1:16.40Pace5:05.60 Cumilative:Distance2.000Time11:12.50Pace5:36.25
Split 5:Distance0.750Time4:19.70Pace5:46.27 Cumilative:Distance2.750Time15:32.20Pace5:38.98
Split 6:Distance0.250Time1:12.30Pace4:49.20 Cumilative:Distance3.000Time16:44.50Pace5:34.83

Leg 3:Distance2.280Time18:22.80Pace8:03.68
Back to the house with Benjamin.
Leg 4:Distance1.050Time8:48.10Pace8:22.95
With Joseph, Jacob, and Julia to the track.
Leg 5:Distance0.248Time1:10.60Pace4:44.68
Joseph's 400.
Leg 6:Distance0.062Time0:17.60Pace4:43.87
100 with Joseph and Julia.
Split 1:Distance0.062Time0:15.90Pace4:16.45 Cumilative:Distance0.062Time0:15.90Pace4:16.45
Joseph
Split 2:Distance0.000Time0:01.70Pace0:00.00 Cumilative:Distance0.062Time0:17.60Pace4:43.87
Julia.

Leg 7:Distance0.124Time0:37.20Pace5:00.00
200 with Joseph and Julia.
Split 1:Distance0.124Time0:34.70Pace4:39.84 Cumilative:Distance0.124Time0:34.70Pace4:39.84
Joseph
Split 2:Distance0.000Time0:02.50Pace0:00.00 Cumilative:Distance0.124Time0:37.20Pace5:00.00
Julia

Leg 8:Distance0.124Time0:37.30Pace5:00.81
200 with Julia.
Leg 9:Distance1.000Time9:10.70Pace9:10.70
Back to the house.
Leg 10:Distance2.510Time21:01.60Pace8:22.63
Joseph did 1, Julia 2.5.
Split 1:Distance1.000Time8:37.00Pace8:37.00 Cumilative:Distance1.000Time8:37.00Pace8:37.00
Dropped off Joseph.
Split 2:Distance1.510Time12:24.60Pace8:13.11 Cumilative:Distance2.510Time21:01.60Pace8:22.63

Khaki Crocs 1 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
57.94	0.00	7.26	1.56	66.76

Khaki Crocs 1 Miles: 66.76

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

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