Breaking the Wall

Law Days 5 K

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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:

Miles:This week: 0.00 Month: 110.88 Year: 2082.97
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 914.70
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.691.250.507.0084.44
Eva Clogs Black Miles: 65.16Eva Clugs Blue Miles: 20.28
Night Sleep Time: 53.50Nap Time: 0.00Total Sleep Time: 53.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was Mothers' Day. The talks in the sacrament meeting were on the role of mothers. It was my turn to teach in Sunday School, and in the Elder's Quorum as well. The lesson in Sunday School was on the church of Jesus Christ in our day. The lesson in the Elder's Quorum was on prayer.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments(2)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.930.000.000.0012.93

A.M. Ran with Jeff. 10.18 in 1:18:01.

P.M. 2 with Benjamin in 16:53. Julia ran 1.5 with us in 12:53. 0.5 with Joseph in 4:40. 0.25 with Jacob in 2:32.

Eva Clogs Black Miles: 12.93
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.500.251.4013.25

A.M. 10 in 1:16:27. Met Jeff on the trail. Did 600 in 1:53.7, and a mile in 5:18.1. Had some headwind in the mile. Tried to run an honest 5 K effort that I could sustain. Jeff skipped the fast stuff due to back and calf problems. 

P.M. 3.25 with the running group. Benjamin ran 3 including a 87 quarter, and a mile in 6:14 starting out fast (83), surviving in the middle at 6:44 pace, and then finishing in 89. I wanted him to experience life after an 85 quarter, but it accidentally ended up 83. The idea is that if he can see that he can live after an 85 he will learn to believe that 90 is sustainable. Or another approach,  blast it out in 85, then there is too much pain to mull over if he can hold 90s to the end, so no opportunity to panic.   Jenny ran 2.5, Julia ran 1.5, Joseph ran 0.5, and Jacob ran 0.25.

Eva Clogs Black Miles: 13.25
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.250.0012.60

A.M. Met Jeff on the trail. Jenny ran the first half of the run with Sarah, the last half with me, total of 2.5 including the last mile in 7:29. I ended up with 1:17:25 for 10.1.

P.M. 2 with Benjamin in 16:18, including a quarter in 83. Julia ran 1.5 with us in 12:51. 0.5 with Joseph in 4:40. Benjamin ran 0.25 with Jacob.

Eva Clogs Black Miles: 12.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.130.000.001.0013.13

A.M. 10.38 in 1:09:46. Did a mile in 5:13.6 to feel the 5 K pace. 5:00 felt too hard. 5:16 felt OK. Jenny ran 2.5 with Sarah.

P.M. Ran with the running kids group.  Ended up with 2.75 miles. Jacob ran 0.25 in 2:29. Joseph did 0.5 in 4:40. Julia did 1.5 including a mile in 8:39. Benjamin did 2.5 including 2 in 13:56 with the last 1.5 in 9:47 and last mile in 6:19.

Eva Clogs Black Miles: 10.38Eva Clugs Blue Miles: 2.75
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.780.500.001.5013.78

A.M. Met Jeff on the trail. Ran 10.53 in 1:16:32. Did a couple of pickups. 600 in 1:46.3 - was supposed to be 5:00 pace (1:52, but Jeff was a bit feisty). Then that was supposed to be the end of it, but then we say a guy ahead of us and decided to chase him down. It was taking a while. At first we ran something like 6:00 pace but we were not closing the gap. Then we sped up to 5:15, and started closing it. We ran an extra quarter to ask the guy's name. He said Brad something, and even though we did not here the last name at first both of us guessed it right -  Osguthorpe. The moral of the story is if you are unusually fast and have shown it in races, never rob a bank, or if you do, do not escape on foot. You can wear a face mask, but they'll figure out who you are by your running speed and form. Not to mention that a guy than trains consistently usually has better things to do than rob banks. Although with today's economy and pathetic payback from running he might be tempted to do it.

So chasing Brad we ended up with about half a mile at 6:00 pace, and another half at 5:15. Then we turned around and he kept going. On the way back he caught up to us. When we caught him he was actually just warming up. Now he was doing a tempo run. We joined him for 1000 in 3:18 (5:17 pace) up about 1% grade.

P,M. Kids runs. Benjamin ran 2.5 in 18:56. Julia and Jenny did 2 in 17:14. Jacob did 0.25 in 2:41. Joseph ran 0.5 in 4:53. I ended up with a total of 3.25 for the evening.



Eva Clugs Blue Miles: 13.78
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
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Race: Law Days 5 K (3.107 Miles) 00:16:27, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.400.250.003.1018.75

A.M. Law Days 5 K. It used to be a rather non-eventful run as far as competition is concerned. Until law firms got somewhat serious about recruiting top local runners for their speed teams. Chad's law firm, Curtis, Manning, and Bradshaw put together two teams this year. Things were serious enough to where I did not make the A team and had to be sent to B. For a good reason. Our A team had Jeff, Paul, and Josh Stephen for men, Lindsey Dunkley and Emily Bates.  They were well matched by Olsen Shaner - Teren, Nate Hornok, Albert Wint, Sue Nielsen, and Devra Vierkant. 

I warmed up with Jeff and Paul. We ran the course in 22:13. The course had been changed, and looked good. The kilometer marks were present and all reasonable. The hills have been shortened, and the course appeared definitely faster than it used to be. The weather was perfect.

I set five goals at the start of the race, and am happy to report that I met all of them. They were to break 17:00 equivalent of the old course, not to get chicked (Lindsey),  not to get lawyered (Andrew Hansen) , be the first fluent Russian speaker across the finish line (in other words beat Albert), and be within reasonable distance from Josh.

I realized in my pre-race pickups that I was not ready to run a 5 K like a 5 K and decided to think of it as a 10-15 K race figuring that the excitement of the race plus knowing in the back of my mind that I was going only 5 K would fix the pace in the right direction naturally.

1 K 3:19 - Uphill, sharp turns. At the start I figured Lindsey will naturally hit the right pace for the first quarter, so I just ran right next to her. If it was a male competitor I would just draft, but I wanted to be a gentleman. Plus she is so small that unless you are 5'2 you do not get a whole lot of benefit of drafting behind her.  Then Andrew made a move, and I just got on his tail. I fell back a bit trying to relax, but then Andrew slowed down a bit and I reeled him back in,

2 K 6:49 (3:30) - Most uphill of the race. Andrew went into a gutter at around 1.3 K mark. I did not want to go there with him. That encouraged me to make the passing move. He wanted to stay in the gutter. He was apparently struggling some. He could have latched on and kept me from dropping him, but he would have had to come out of the cutter to keep meaningful contact.  Took a split at the mile. It was 5:21. Timed Albert, it was 5:14.

3 K 10:05 (3:16) - Downhill with some uphill. Surged to close the gap with Albert, then rested behind him until the start of the hill (around 2.6 K), then sensed he was losing it a bit and made a passing move.

4 K 13:20 (3:15) - Downhill, but lots of turns. Had to ask volunteers where to go a couple of times. Josh is starting to come back.

5 K 16:27 (3:07) - downhill, steeper. Decided the best way to hold off the people behind me is to focus on closing the gap with Josh. It worked.

Jeff had a great race and was still with Teren in the kick, then just lost the kick finish second. This is a breakthrough race for him.

Final times (unofficial): Teren 14:52, Jeff 14:55, Paul 15:17, Nate 15:20, Josh 16:13, me 16:27, Andrew 16:31, Albert 16:33, Lindsey 16:39.

I think our A team won.

There is a suspicion the course was a bit short. Albert's GPS showed it as 3.03. I would be willing to believe that the GPS was off but the times while right for a normal course are a bit too fast for so much uphill and turns. But I would say it is roughly comparable to something like Heart of Holladay or Murray Fun Days.

Did a long cool down with Jeff afterwards, ended up with 16 miles, and then went to the zoo with the family. Saw Paul, Stacy and their son Seth there.

P.M. 2 with Benjamin in 15:40. Last quarter in 87. Jenny and Julia ran 2 miles with Sarah. I rollerbladed along.



Eva Clogs Black Miles: 16.00Eva Clugs Blue Miles: 3.75
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments(7)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
75.691.250.507.0084.44
Eva Clogs Black Miles: 65.16Eva Clugs Blue Miles: 20.28
Night Sleep Time: 53.50Nap Time: 0.00Total Sleep Time: 53.50
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