Breaking the Wall

SLC Track Club 10 K

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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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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:

Miles:This week: 0.00 Month: 83.04 Year: 3760.81
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 987.95
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.120.0012.960.5076.58
Red Crocs Miles: 76.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Fast Sunday.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.560.000.250.5010.31

Fast Running Friend Workout - 2018-02-05 08:32:16
Workout Totals: Distance10.305Time1:23:18.00Pace8:05.01
Ran with Jenny and the younger kids, did 4x200 with 100 recovery on the track with Joseph pulling me on 1 and 3, and Jacob on 2 and 4. Ended up with 32.9, 34.3, 33.1, 34.6. Then Jacob, Joseph, and I paced our neighbor Bonnie and Stephen in a 400 time trial. Stephen ran 86.9 (42-44), Bonnie 88.7 (42 - 46).
Leg 1:Distance3.000Time23:24.50Pace7:48.17
With Jenny, Jacob, and William. Joseph ran ahead.
Leg 2:Distance3.000Time23:42.60Pace7:54.20
With Jenny.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance1.000Time8:41.20Pace8:41.20
With Joseph, Jacob, Bonnie, and Stephen to the track.
Leg 5:Distance0.682Time4:42.60Pace6:54.37
4x200 with 100 recovery workout on the track.
Split 1:Distance0.124Time0:32.90Pace4:25.32
Cumilative:Distance0.124Time0:32.90Pace4:25.32
Split 2:Distance0.062Time0:41.00Pace11:01.29
Cumilative:Distance0.186Time1:13.90Pace6:37.31
Split 3:Distance0.124Time0:34.30Pace4:36.61
Cumilative:Distance0.310Time1:48.20Pace5:49.03
Split 4:Distance0.062Time0:51.60Pace13:52.26
Cumilative:Distance0.372Time2:39.80Pace7:09.57
Split 5:Distance0.124Time0:33.10Pace4:26.94
Cumilative:Distance0.496Time3:12.90Pace6:28.91
Split 6:Distance0.062Time0:55.10Pace14:48.71
Cumilative:Distance0.558Time4:08.00Pace7:24.44
Split 7:Distance0.124Time0:34.60Pace4:39.03
Cumilative:Distance0.682Time4:42.60Pace6:54.37
 
Leg 6:Distance0.375Time3:55.50Pace10:28.00
Recovery jog with Jacob.
Leg 7:Distance0.248Time1:28.70Pace5:57.66
Pacing Stephen and Bonnie over 400 with the help of Joseph and Jacob.
Split 1:Distance0.248Time1:26.90Pace5:50.40
Cumilative:Distance0.248Time1:26.90Pace5:50.40
Stephen.
Split 2:Distance0.000Time0:01.80Pace0:00.00
Cumilative:Distance0.248Time1:28.70Pace5:57.66
Bonnie.
 
Leg 8:Distance1.000Time8:29.60Pace8:29.60
Back to the house with the gang.

Red Crocs Miles: 10.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.790.005.000.0012.79

Fast Running Friend Workout - 2018-02-06 08:44:37
Workout Totals: Distance12.790Time1:37:02.80Pace7:35.26
Ran 3 with Jenny and William in the morning. Did 8x0.625 with 0.125 (although had to go to the bathroom twice extending the recovery) in the canyon alternating up and down - ups were a little under 3:45, downs a little under 3:30. Joseph did 1,2,5,6 with me, Jacob 3,4,7,8. Usual distanced for everybody.
Leg 1:Distance3.000Time23:39.00Pace7:53.00
With William and Jenny.
Leg 2:Distance1.000Time8:12.60Pace8:12.60
Warm-up with Joseph and Jacob.
Leg 3:Distance6.200Time43:11.40Pace6:57.97
Workout.
Split 1:Distance0.625Time3:27.40Pace5:31.84
Cumilative:Distance0.625Time3:27.40Pace5:31.84
Split 2:Distance0.125Time1:31.50Pace12:12.00
Cumilative:Distance0.750Time4:58.90Pace6:38.53
Split 3:Distance0.625Time3:43.90Pace5:58.24
Cumilative:Distance1.375Time8:42.80Pace6:20.22
Split 4:Distance0.125Time1:41.90Pace13:35.20
Cumilative:Distance1.500Time10:24.70Pace6:56.47
Split 5:Distance0.625Time3:28.80Pace5:34.08
Cumilative:Distance2.125Time13:53.50Pace6:32.24
Split 6:Distance0.125Time1:25.10Pace11:20.80
Cumilative:Distance2.250Time15:18.60Pace6:48.27
Split 7:Distance0.625Time3:42.70Pace5:56.32
Cumilative:Distance2.875Time19:01.30Pace6:36.97
Split 8:Distance0.125Time1:41.80Pace13:34.40
Cumilative:Distance3.000Time20:43.10Pace6:54.37
Split 9:Distance0.625Time3:29.70Pace5:35.52
Cumilative:Distance3.625Time24:12.80Pace6:40.77
Split 10:Distance0.125Time1:46.60Pace14:12.80
Cumilative:Distance3.750Time25:59.40Pace6:55.84
Split 11:Distance0.625Time3:43.00Pace5:56.80
Cumilative:Distance4.375Time29:42.40Pace6:47.41
Split 12:Distance0.450Time4:35.00Pace10:11.11
Cumilative:Distance4.825Time34:17.40Pace7:06.40
Split 13:Distance0.625Time3:28.60Pace5:33.76
Cumilative:Distance5.450Time37:46.00Pace6:55.78
Split 14:Distance0.125Time1:43.60Pace13:48.80
Cumilative:Distance5.575Time39:29.60Pace7:05.04
Split 15:Distance0.625Time3:41.80Pace5:54.88
Cumilative:Distance6.200Time43:11.40Pace6:57.97
 
Leg 4:Distance0.550Time4:51.20Pace8:49.45
Cool-down with Jacob.
Leg 5:Distance2.040Time17:08.60Pace8:24.22
With Stephen.

Red Crocs Miles: 12.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.840.000.250.0012.09

Fast Running Friend Workout - 2018-02-07 08:47:13
Workout Totals: Distance12.090Time1:37:32.20Pace8:04.05
Easy runs with the kids for the most part today. Took Julia to the track and she ran 3 laps + the 9.34 meter tax at a cruising pace (about 6:45), then kicked in 86.2 finishing the mile in 6:34.7. I think she is now at the point where she is back to her PR level (6:18) and could probably take it down.

Total of 12 miles.
Leg 1:Distance3.000Time23:49.40Pace7:56.47
With William, Jenny, and Jacob. Joseph started with us, but ran ahead.
Leg 2:Distance1.050Time8:43.90Pace8:18.95
Warm-up to the track with Julia.
Leg 3:Distance1.000Time6:34.70Pace6:34.70
Julia's mile with a kick.
Split 1:Distance0.752Time5:08.50Pace6:50.24
Cumilative:Distance0.752Time5:08.50Pace6:50.24
Split 2:Distance0.248Time1:26.20Pace5:47.58
Cumilative:Distance1.000Time6:34.70Pace6:34.70
 
Leg 4:Distance1.000Time8:41.40Pace8:41.40
Cool-down with Julia back to the house.
Leg 5:Distance2.040Time17:13.90Pace8:26.81
With Stephen.
Leg 6:Distance1.000Time8:51.30Pace8:51.30
With Sarah and Matthew.
Leg 7:Distance3.000Time23:37.60Pace7:52.53
With Jenny, Joseph, and Jacob.

Red Crocs Miles: 12.09
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.040.001.250.0013.29

Fast Running Friend Workout - 2018-02-08 09:05:13
Workout Totals: Distance13.290Time1:44:43.50Pace7:52.80
Easy run, ran with the kids, total of 13 miles spread through the day, did a pickup for 1.25 miles in 6:50. Jenny ran the first quarter with me in 84.
Leg 1:Distance4.000Time30:39.40Pace7:39.85
With Jenny, William, Joseph, and Jacob.
Leg 2:Distance2.040Time17:11.50Pace8:25.64
With Stephen.
Leg 3:Distance1.000Time8:53.30Pace8:53.30
With Sarah and Matthew.
Leg 4:Distance6.250Time47:59.30Pace7:40.69
Most of this was with Jenny.
Split 1:Distance3.050Time24:44.50Pace8:06.72
Cumilative:Distance3.050Time24:44.50Pace8:06.72
Split 2:Distance1.250Time6:50.60Pace5:28.48
Cumilative:Distance4.300Time31:35.10Pace7:20.72
Split 3:Distance1.950Time16:24.20Pace8:24.72
Cumilative:Distance6.250Time47:59.30Pace7:40.69
 

Red Crocs Miles: 13.29
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.040.000.000.009.04

Fast Running Friend Workout - 2018-02-09 08:36:59
Workout Totals: Distance9.040Time1:13:29.70Pace8:07.80
Easy day, ran with the kids, total of 9 - a bit of a break before the 10 K tomorrow.
Leg 1:Distance3.000Time23:46.90Pace7:55.63
With Jenny.
Leg 2:Distance2.040Time17:30.10Pace8:34.75
With Stephen.
Leg 3:Distance1.000Time8:18.60Pace8:18.60
With Sarah and Matthew.
Leg 4:Distance3.000Time23:54.10Pace7:58.03
With Jenny.

Red Crocs Miles: 9.04
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: SLC Track Club 10 K (6.214 Miles) 00:36:43, Place overall: 14, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.006.210.0019.06

Fast Running Friend Workout - 2018-02-10 09:14:23
Workout Totals: Distance19.060Time2:22:10.50Pace7:27.56
SLC Track Club 10 K, 36:43, 14th overall, 4th master. First half 18:09, second half 18:34.

Riley won with 30:59 (course record), Teren was 2nd with 32:46 (master's course record), Nate Hornok 33:03. Mel Suate was the second master with 34:52, then Matt Wolpert 34:53.

I had nice pack to run with for the first half, then David Dixon went ahead (second half 17:25), the rest of my pack fell behind, so I ended up running most of the second half alone. Scott Ruebish passed me, around 6 K mark, I tried to go with him, but could not - he ended up with 17:30 for the second half which was out of my range today. Dominic Bolin passed me at around 8 K, I tried to stay with him, but could not - his second half was 17:53, this was also enough out of my range that I could not do it.

We had significant wind, but it was not steady in one direction. Definitely running with a pack in either direction was helpful, though. I felt like adjusted for not having a pack, I help my pace very well in the second half. I was concerned that since my continuous tempo runs since September never exceeded 4 miles, I might have trouble towards the end of the 10K, but I did not. We will see how well I hold up in the half marathon in two weeks.

After I got home, I ran with Joseph in the afternoon. Jenny did only 5 miles, William 3, Stephen 2, as they all had colds.
Leg 1:Distance3.550Time26:52.40Pace7:34.20
Warm-up - timed the official 5 K in 23:13.
Leg 2:Distance6.210Time36:43.40Pace5:54.81
Race, splits by 1 K.
Split 1:Distance0.621Time3:32.70Pace5:42.51
Cumilative:Distance0.621Time3:32.70Pace5:42.51
Split 2:Distance0.621Time3:38.80Pace5:52.33
Cumilative:Distance1.242Time7:11.50Pace5:47.42
Split 3:Distance0.621Time3:39.70Pace5:53.78
Cumilative:Distance1.863Time10:51.20Pace5:49.54
Split 4:Distance0.621Time3:39.40Pace5:53.30
Cumilative:Distance2.484Time14:30.60Pace5:50.48
Split 5:Distance0.621Time3:38.00Pace5:51.05
Cumilative:Distance3.105Time18:08.60Pace5:50.60
Split 6:Distance0.621Time3:46.70Pace6:05.06
Cumilative:Distance3.726Time21:55.30Pace5:53.01
Split 7:Distance1.242Time7:25.60Pace5:58.78
Cumilative:Distance4.968Time29:20.90Pace5:54.45
Split 8:Distance0.621Time3:43.90Pace6:00.55
Cumilative:Distance5.589Time33:04.80Pace5:55.13
Split 9:Distance0.621Time3:38.60Pace5:52.01
Cumilative:Distance6.210Time36:43.40Pace5:54.81
 
Leg 3:Distance3.300Time31:21.40Pace9:30.12
Cool-down with Bill Cobler, Mel, and David.
Leg 4:Distance5.000Time38:25.70Pace7:41.14
With Joseph at home.
Leg 5:Distance1.000Time8:47.60Pace8:47.60
With Sarah and Matthew.

Red Crocs Miles: 19.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
63.120.0012.960.5076.58
Red Crocs Miles: 76.58
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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