Breaking the Wall

Layton Classic 10K

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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: 207.91 Year: 2917.47
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: 903.91
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.380.0011.210.5071.09
Brown Crocs 2 Miles: 71.08
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.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-09-03 08:45:53
Workout Totals: Distance12.000Time1:29:59.50Pace7:29.96
Usual distances for everybody today except William - he did only 4, I think, as I wanted him to be fresh for his mile time trial. He still has some remnants of a cold, but he wanted to run a fast mile regardless.

I did a 1.5 tempo down the canyon in 7:59.4.
Leg 1:Distance1.000Time7:44.00Pace7:44.00
With Matthew.
Leg 2:Distance8.000Time1:00:58.20Pace7:37.27
With Jenny except for the tempo.
Split 1:Distance6.270Time51:09.20Pace8:09.51
Cumilative:Distance6.270Time51:09.20Pace8:09.51
Split 2:Distance1.500Time7:59.40Pace5:19.60
Cumilative:Distance7.770Time59:08.60Pace7:36.71
Split 3:Distance0.230Time1:49.60Pace7:56.52
Cumilative:Distance8.000Time1:00:58.20Pace7:37.27
 
Leg 3:Distance3.000Time21:17.30Pace7:05.77
Alone.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.2512.25

Fast Running Friend Workout - 2018-09-04 08:42:49
Workout Totals: Distance8.238Time1:01:16.20Pace7:26.25
Track workout with the kids. Bonnie, Stephen, and Julia did 2x1000. William got a mile PR - 5:48.4 (84, 87, 89, 88, 87). Joseph, Jacob, and I did 4x100. Usual distances for everybody.
Leg 1:Distance1.000Time7:49.30Pace7:49.30
With Matthew.
Leg 2:Distance0.500Time3:37.20Pace7:14.40
Alone.
Leg 3:Distance1.000Time5:48.40Pace5:48.40
William's mile time trial - Jacob and Joseph helped.
Leg 4:Distance0.621Time3:52.90Pace6:15.04
Stephen and Bonnie's interval. Julia got 4:07.
Leg 5:Distance0.500Time3:34.70Pace7:09.40
Alone.
Leg 6:Distance0.996Time10:24.30Pace10:26.81
4x100 with Joseph and Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17
Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance0.249Time2:01.00Pace8:05.94
Split 3:Distance0.187Time2:18.90Pace12:22.78
Cumilative:Distance0.436Time4:19.90Pace9:56.10
Split 4:Distance0.062Time0:15.50Pace4:10.00
Cumilative:Distance0.498Time4:35.40Pace9:13.01
Split 5:Distance0.187Time2:38.10Pace14:05.45
Cumilative:Distance0.685Time7:13.50Pace10:32.85
Split 6:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.747Time7:28.70Pace10:00.67
Split 7:Distance0.187Time2:40.20Pace14:16.68
Cumilative:Distance0.934Time10:08.90Pace10:51.93
Split 8:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.996Time10:24.30Pace10:26.81
 
Leg 7:Distance0.621Time3:52.20Pace6:13.91
Stephen and Bonnie's 1000. Julia got 4:00.
Leg 8:Distance3.000Time22:17.20Pace7:25.73
Alone.
Fast Running Friend Workout - 2018-09-04 20:51:44
Workout Totals: Distance4.000Time31:44.10Pace7:56.02
Evening run - 2 with William, 2 alone.
Leg 1:Distance2.000Time16:44.00Pace8:22.00
With William.
Leg 2:Distance2.000Time15:00.10Pace7:30.05
Alone.

Brown Crocs 2 Miles: 12.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

Fast Running Friend Workout - 2018-09-05 08:46:27
Workout Totals: Distance12.000Time1:30:49.50Pace7:34.12
Usual day and distances, a bit less for William I think, did 1.5 tempo down the canyon in 7:55.8 - felt strong, closed in 75.
Leg 1:Distance1.000Time7:45.90Pace7:45.90
With Matthew and company.
Leg 2:Distance8.000Time59:29.40Pace7:26.18
With Jenny except for the tempo.
Split 1:Distance6.270Time49:43.50Pace7:55.84
Cumilative:Distance6.270Time49:43.50Pace7:55.84
Split 2:Distance1.500Time7:55.80Pace5:17.20
Cumilative:Distance7.770Time57:39.30Pace7:25.21
Split 3:Distance0.230Time1:50.10Pace7:58.70
Cumilative:Distance8.000Time59:29.40Pace7:26.18
 
Leg 3:Distance3.000Time23:34.20Pace7:51.40
With Joseph, Jacob, and Bonnie.

Brown Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.350.000.000.2512.60

Fast Running Friend Workout - 2018-09-06 08:54:55
Workout Totals: Distance12.596Time1:36:39.80Pace7:40.45
Track workout with the kids. Matthew ended up doing extra 1K. He was complaining, so I had an idea. I stopped him and told him he was going to try again. His goal would be simple - run 1 mile without complaining. Time does not matter, just practice running and not complaining. Stephen, Julia, and Bonnie did a mile time trial of sorts. It was windy, so they struggled. I had them start slower - the plan was 96, 96 - ended up being 92, 98. Then Bonnie sped up - paced by Jacob. I was pacing Stephen, and William was pacing Julia. Stephen started to feel sorry for himself and ended up just stopping with 200 to go. Julia finished in 6:41.6.

Then Matthew and Stephen ran their redemption miles. Matthew in 6:32.6, Stephen in 6:40.9.

Jacob and I did 4x100 and managed 14.8 on the last one.

Joseph had an upset stomach, and just jogged today. In the evening Joseph felt better, so he, Jenny, Bonnie, and I ran to the car shop to get our car - about 3.6 miles.
Leg 1:Distance1.000Time7:27.70Pace7:27.70
Started with Matthew and Jacob, but stopped Matthew at 1000 and told him he needs to try again with a better attitude.
Leg 2:Distance1.000Time6:41.60Pace6:41.60
Julia's mile time trial.
Leg 3:Distance1.000Time7:32.60Pace7:32.60
Matthew's redemption no-complaining mile.
Leg 4:Distance1.000Time6:40.90Pace6:40.90
Stephen's redemption mile.
Leg 5:Distance0.996Time10:04.60Pace10:07.03
4x100 with Jacob.
Split 1:Distance0.187Time1:45.50Pace9:24.17
Cumilative:Distance0.187Time1:45.50Pace9:24.17
Split 2:Distance0.062Time0:15.40Pace4:08.39
Cumilative:Distance0.249Time2:00.90Pace8:05.54
Split 3:Distance0.187Time2:23.90Pace12:49.52
Cumilative:Distance0.436Time4:24.80Pace10:07.34
Split 4:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.498Time4:40.00Pace9:22.25
Split 5:Distance0.187Time2:21.60Pace12:37.22
Cumilative:Distance0.685Time7:01.60Pace10:15.47
Split 6:Distance0.062Time0:15.20Pace4:05.16
Cumilative:Distance0.747Time7:16.80Pace9:44.74
Split 7:Distance0.187Time2:33.00Pace13:38.18
Cumilative:Distance0.934Time9:49.80Pace10:31.48
Split 8:Distance0.062Time0:14.80Pace3:58.71
Cumilative:Distance0.996Time10:04.60Pace10:07.03
Split 9:Distance0.000Time0:00.00Pace0:00.00
Cumilative:Distance0.996Time10:04.60Pace10:07.03
 
Leg 6:Distance4.000Time29:40.40Pace7:25.10
Alone.
Leg 7:Distance3.600Time28:32.00Pace7:55.56
With Joseph, Bonnie, and Jenny to get the car from the car shop.

Brown Crocs 2 Miles: 12.60
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2018-09-07 08:31:20
Workout Totals: Distance8.000Time1:01:15.30Pace7:39.41
Took it easy today and ran just 8 miles to be a bit fresher for the 10 K tomorrow. Usual distances for the kids, except for William and Joseph. William still has a minor cough, Joseph is recovering from an upset stomach.
Leg 1:Distance1.000Time7:41.80Pace7:41.80
With Matthew and Jenny.
Leg 2:Distance7.000Time53:33.50Pace7:39.07
With Jenny.

Brown Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Layton Classic 10K (6.214 Miles) 00:37:31, Place overall: 7, Place in age division: 4
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.030.007.210.0014.24

Fast Running Friend Workout - 2018-09-08 07:20:27
Workout Totals: Distance14.244Time1:38:59.50Pace6:56.98
Layton 10 K, 37:31, 7th overall, 4th master.
Leg 1:Distance2.000Time15:59.40Pace7:59.70
Warm-up.
Leg 2:Distance6.214Time37:31.70Pace6:02.36
Race.
Split 1:Distance1.000Time5:34.00Pace5:34.00
Cumilative:Distance1.000Time5:34.00Pace5:34.00
Split 2:Distance1.000Time6:18.10Pace6:18.10
Cumilative:Distance2.000Time11:52.10Pace5:56.05
Split 3:Distance1.000Time6:24.60Pace6:24.60
Cumilative:Distance3.000Time18:16.70Pace6:05.57
Split 4:Distance2.000Time11:53.50Pace5:56.75
Cumilative:Distance5.000Time30:10.20Pace6:02.04
Split 5:Distance1.000Time6:01.20Pace6:01.20
Cumilative:Distance6.000Time36:11.40Pace6:01.90
Split 6:Distance0.214Time1:20.30Pace6:15.23
Cumilative:Distance6.214Time37:31.70Pace6:02.36
 
Leg 3:Distance1.030Time8:25.60Pace8:10.87
Cool-down.
Leg 4:Distance5.000Time37:02.80Pace7:24.56
Getting the car for Sarah from the canyon. Did a mile pickup uphill.
Split 1:Distance2.270Time17:21.50Pace7:38.81
Cumilative:Distance2.270Time17:21.50Pace7:38.81
Split 2:Distance1.000Time6:09.80Pace6:09.80
Cumilative:Distance3.270Time23:31.30Pace7:11.59
Split 3:Distance1.730Time13:31.50Pace7:49.08
Cumilative:Distance5.000Time37:02.80Pace7:24.56
 

Brown Crocs 2 Miles: 14.24
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
59.380.0011.210.5071.09
Brown Crocs 2 Miles: 71.08
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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