Breaking the Wall

Salt Lake Track Club Winter Series 15K

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:

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	882.94
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:						1312.70

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
56.23	0.00	9.32	1.50	67.05

Lopsie Sports Sandals Miles: 67.05

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

Sun, Feb 20, 2022

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 - our ward, then the Russian branch.

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

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Mon, Feb 21, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2022-02-21 10:04:31
Workout Totals: Distance12.000Time1:36:55.70Pace8:04.64
12 total. Snowy day. Felt sluggish and unmotivated, but got through the distance. Usual distance for the kids, easy pace. Benjamin did 12 with a mile pickup in 5:06.
Leg 1: Distance4.000Time31:54.90Pace7:58.73ZoneEasy Miles
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 2: Distance4.000Time31:51.60Pace7:57.90ZoneEasy Miles
With Joseph and Jacob.
Leg 3: Distance0.500Time4:43.30Pace9:26.60ZoneEasy Miles
With William, Stephen, and Bella.
Leg 4: Distance1.500Time13:17.70Pace8:51.80ZoneEasy Miles
With William, Stephen, and Mary.
Leg 5: Distance2.000Time15:08.20Pace7:34.10ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 12.00

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

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Tue, Feb 22, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
12.00	0.00	0.00	0.00	12.00

Fast Running Friend Workout - 2022-02-22 08:46:02
Workout Totals: Distance12.000Time1:37:55.60Pace8:09.63
12 total, easy pace, usual distances. We got a good amount of snow, so the paces were slower. Benjamin did 12 with a mile pickup in 4:55.
Leg 1: Distance6.000Time49:57.20Pace8:19.53ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance3.000Time23:29.40Pace7:49.80ZoneEasy Miles
With William, Stephen, and Matthew.
Leg 3: Distance3.000Time24:29.00Pace8:09.67ZoneEasy Miles
Part with Bella, Mary, William, Stephen, and Matthew, part alone.

Lopsie Sports Sandals Miles: 12.00

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

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Wed, Feb 23, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	1.50	12.00

Fast Running Friend Workout - 2022-02-23 08:46:08
Workout Totals: Distance12.000Time1:37:03.10Pace8:05.26
12 total. It was cold and snowy today. We found a stretch up the hill to do some speedwork. I did 3x0.5 3:10, 3:05, 3:00. Jacob did the first two with me, then the last one in 2:35. Joseph was struggling with his back muscles constraining his chest, was not able to do speed, but did 2 in the morning, and then after a massage was able to run 6 more at night.
Leg 1: Distance7.000Time55:27.00Pace7:55.29
With Joseph(part), and Jacob.
Split 1:Distance1.500Time12:21.90Pace8:14.60ZoneEasy Miles Cumilative:Distance1.500Time12:21.90Pace8:14.60
Split 2:Distance0.500Time3:10.20Pace6:20.40ZoneVO2 Max Miles Cumilative:Distance2.000Time15:32.10Pace7:46.05
Split 3:Distance1.000Time8:34.80Pace8:34.80ZoneEasy Miles Cumilative:Distance3.000Time24:06.90Pace8:02.30
Split 4:Distance0.500Time3:05.60Pace6:11.20ZoneVO2 Max Miles Cumilative:Distance3.500Time27:12.50Pace7:46.43
Split 5:Distance1.000Time8:29.50Pace8:29.50ZoneEasy Miles Cumilative:Distance4.500Time35:42.00Pace7:56.00
Split 6:Distance0.500Time3:00.40Pace6:00.80ZoneVO2 Max Miles Cumilative:Distance5.000Time38:42.40Pace7:44.48
Split 7:Distance2.000Time16:44.60Pace8:22.30ZoneEasy Miles Cumilative:Distance7.000Time55:27.00Pace7:55.29

Leg 2: Distance0.500Time4:37.60Pace9:15.20ZoneEasy Miles
With Bella, William, Stephen, and Matthew.
Leg 3: Distance1.000Time8:17.70Pace8:17.70ZoneEasy Miles
With Mary, William, Stephen, and Matthew.
Leg 4: Distance3.500Time28:40.80Pace8:11.66ZoneEasy Miles
With William, Stephen, Matthew, and Joseph.

Lopsie Sports Sandals Miles: 12.00

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

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Thu, Feb 24, 2022

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 - 2022-02-24 07:09:19
Workout Totals: Distance10.000Time1:24:57.50Pace8:29.75
10 total today - tapering for the 15 K on Saturday. Had an early meeting, so had to run earlier in the morning when there was a lot of snow. Kids ran on their own, 6 for Joseph and Jacob, 3 for William, Stephen, and Matthew, usual distances for Mary and Bella.
Leg 1: Distance10.000Time1:24:57.50Pace8:29.75ZoneEasy Miles
Alone.

Lopsie Sports Sandals Miles: 10.00

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

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Fri, Feb 25, 2022

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
6.12	0.00	0.00	0.00	6.12

Fast Running Friend Workout - 2022-02-25 15:56:00
Workout Totals: Distance6.125Time49:33.80Pace8:05.52
6 total today, tapering. Joseph, Jacob, William, Stephen, and Matthew tapering as well.
Leg 1: Distance4.000Time31:15.50Pace7:48.88ZoneEasy Miles
With Joseph and Jacob.
Leg 2: Distance0.500Time4:02.70Pace8:05.40ZoneEasy Miles
With Bella, Stephen, William, and Matthew.
Leg 3: Distance1.500Time12:52.10Pace8:34.73ZoneEasy Miles
With Mary, Stephen, William, and Matthew.
Leg 4: Distance0.125Time1:23.50Pace11:08.00ZoneEasy Miles
With Leigha.

Lopsie Sports Sandals Miles: 6.12

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

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Sat, Feb 26, 2022

Race: Salt Lake Track Club Winter Series 15K (9.321 Miles) 00:58:38, Place overall: 19, Place in age division: 1

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
5.61	0.00	9.32	0.00	14.93

Fast Running Friend Workout - 2022-02-26 08:36:25
Workout Totals: Distance14.927Time1:44:25.30Pace6:59.73
Salt Lake Track Club Winter Series 15 K, 58:38, 19th overall, 1st in 45-49. I was happy with the result. I had a hard time sleeping the last couple of nights due to the war in Ukraine, so I was wondering how my adrenal glands would hold today. They did better than I expected. I thought about the people, vivid images and voices from the videos were in my mind, and that gave me the strength to dig deep and push hard. I ran fairly evenly for the first 10 K which I did in 38:43, and then I lost steam, but still was able to run sub-20:00 for the last 5 K. All of our boys that are at home ran: Jacob 56:59 - similar experience to mine, except at a faster pace. Joseph - 1:04:48 - ran the first 2 miles with me, then his chest tightened up and he could barely run after that. William - 1:07:45, all in all a respectable time considering his struggles lately. Matthew - 1:08:59 - his first 15 K. Stephen - DNF after 2 miles, had a mental breakdown overthinking the length of the distance. We still have a lot of work on mental toughness. Benjamin did a 5 K at 5:20 pace, I think, in the middle of 16. Usual distances for Mary and Bella.
Leg 1: Distance2.322Time18:34.40Pace7:59.93ZoneEasy Miles
Warm-up.
Leg 2: Distance10.605Time1:08:59.10Pace6:30.30
Race + pacing Matthew.
Split 1:Distance1.000Time6:16.90Pace6:16.90ZoneThreshold Miles Cumilative:Distance1.000Time6:16.90Pace6:16.90
Split 2:Distance1.000Time6:10.60Pace6:10.60ZoneThreshold Miles Cumilative:Distance2.000Time12:27.50Pace6:13.75
Split 3:Distance1.000Time6:16.70Pace6:16.70ZoneThreshold Miles Cumilative:Distance3.000Time18:44.20Pace6:14.73
Split 4:Distance1.000Time6:14.60Pace6:14.60ZoneThreshold Miles Cumilative:Distance4.000Time24:58.80Pace6:14.70
Split 5:Distance1.000Time6:15.00Pace6:15.00ZoneThreshold Miles Cumilative:Distance5.000Time31:13.80Pace6:14.76
Split 6:Distance1.000Time6:11.80Pace6:11.80ZoneThreshold Miles Cumilative:Distance6.000Time37:25.60Pace6:14.27
Split 7:Distance1.000Time6:26.10Pace6:26.10ZoneThreshold Miles Cumilative:Distance7.000Time43:51.70Pace6:15.96
Split 8:Distance1.000Time6:27.50Pace6:27.50ZoneThreshold Miles Cumilative:Distance8.000Time50:19.20Pace6:17.40
Split 9:Distance1.000Time6:23.90Pace6:23.90ZoneThreshold Miles Cumilative:Distance9.000Time56:43.10Pace6:18.12
Split 10:Distance0.321Time1:58.80Pace6:10.09ZoneThreshold Miles Cumilative:Distance9.321Time58:41.90Pace6:17.85
Split 11:Distance1.284Time10:17.20Pace8:00.69ZoneEasy Miles Cumilative:Distance10.605Time1:08:59.10Pace6:30.30

Leg 3: Distance0.500Time4:06.70Pace8:13.40ZoneEasy Miles
With Bella and Stephen.
Leg 4: Distance1.500Time12:45.10Pace8:30.07ZoneEasy Miles
With Mary and Stephen.

Lopsie Sports Sandals Miles: 14.93

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
56.23	0.00	9.32	1.50	67.05

Lopsie Sports Sandals Miles: 67.05

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

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