Breaking the Wall

April 2025

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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 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:
Ukraine Can Win With Crowdfunded Drones!
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Miles:This week: 0.00 Month: 85.05 Year: 2659.46
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: 3424.44
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
245.000.003.005.11253.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Tue, Apr 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-01 06:18:14
Workout Totals: Distance10.000Time1:19:40.20Pace7:58.02
10 total before the trip to Ukraine.
Leg 1:
Distance10.000Time1:19:40.20Pace7:58.02ZoneEasy Miles
With Benjamin.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 02, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2025-04-02 13:12:17
Workout Totals: Distance6.000Time48:02.40Pace8:00.40
6 miles in Yavoriv in the dark.
Leg 1:
Distance6.000Time48:02.40Pace8:00.40ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 03, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2025-04-03 10:21:28
Workout Totals: Distance10.000Time1:20:00.20Pace8:00.02
10 easy near Konotop, part with William.
Leg 1:
Distance10.000Time1:20:00.20Pace8:00.02ZoneEasy Miles
Fast Running Friend Workout - 2025-04-03 23:01:50
Workout Totals: Distance10.000Time1:18:33.30Pace7:51.33
10 easy, part with William, part alone. Near Konotop.
Leg 1:
Distance10.000Time1:18:33.30Pace7:51.33ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 05, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2025-04-05 00:25:36
Workout Totals: Distance12.000Time1:35:43.40Pace7:58.62
12 total. 10 alone, 2 with William. Near Konotop.
Leg 1:
Distance10.000Time1:18:40.90Pace7:52.09ZoneEasy Miles
Leg 2:
Distance2.000Time17:02.50Pace8:31.25ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Apr 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-06 22:13:00
Workout Totals: Distance10.000Time1:14:11.20Pace7:25.12
10 alone. Brisk pace. Near Konotop.
Leg 1:
Distance10.000Time1:14:11.20Pace7:25.12ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
20.000.000.000.0020.00

Fast Running Friend Workout - 2025-04-08 00:03:32
Workout Totals: Distance10.000Time1:19:06.10Pace7:54.61
10 total, easy pace. Travel day.
Leg 1:
Distance6.000Time47:34.70Pace7:55.78ZoneEasy Miles
Alone in Konotop.
Leg 2:
Distance4.000Time31:31.40Pace7:52.85ZoneEasy Miles
Part with William, part alone in Kyiv.
Fast Running Friend Workout - 2025-04-08 23:26:05
Workout Totals: Distance10.000Time1:20:05.00Pace8:00.50
10 total, easy pace, Kyiv.
Leg 1:
Distance6.000Time47:57.30Pace7:59.55ZoneEasy Miles
Alone.
Leg 2:
Distance4.000Time32:07.70Pace8:01.93ZoneEasy Miles
Part with William, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 09, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.300.000.000.0010.30

Fast Running Friend Workout - 2025-04-09 23:24:52
Workout Totals: Distance10.300Time1:23:42.20Pace8:07.59
10+ alone in Kyiv.
Leg 1:
Distance10.300Time1:23:42.20Pace8:07.59ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2025-04-11 04:31:20
Workout Totals: Distance11.000Time1:28:59.40Pace8:05.40
11 alone in Kyiv.
Leg 1:
Distance11.000Time1:28:59.40Pace8:05.40ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.009.60

Fast Running Friend Workout - 2025-04-12 01:05:24
Workout Totals: Distance9.600Time1:17:56.10Pace8:07.09
Almost 10 in Kyiv.
Leg 1:
Distance9.000Time1:12:59.60Pace8:06.62ZoneEasy Miles
Alone.
Leg 2:
Distance0.600Time4:56.50Pace8:14.17ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-14 09:34:14
Workout Totals: Distance10.000Time1:18:10.80Pace7:49.08
10 total. Some of it was in Lviv, some in Krakow.
Leg 1:
Distance10.000Time1:18:10.80Pace7:49.08ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 15, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.400.000.000.0010.40

Fast Running Friend Workout - 2025-04-15 02:58:27
Workout Totals: Distance10.000Time1:20:01.60Pace8:00.16
10 total, part with William, Krakow.
Leg 1:
Distance10.000Time1:20:01.60Pace8:00.16ZoneEasy Miles
Fast Running Friend Workout - 2025-04-15 19:36:45
Workout Totals: Distance0.400Time3:27.10Pace8:37.75
A short run in Krakow to get the car.
Leg 1:
Distance0.400Time3:27.10Pace8:37.75ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 16, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-04-16 20:14:54
Workout Totals: Distance8.000Time1:04:40.10Pace8:05.01
8 total. Mostly easy pace. Back in Utah.
Leg 1:
Distance2.000Time18:22.00Pace9:11.00ZoneEasy Miles
With Leigha.
Leg 2:
Distance3.000Time23:54.50Pace7:58.17ZoneEasy Miles
Do not remember much about this run.
Leg 3:
Distance3.000Time22:23.60Pace7:27.87
Alone, did a pickup at the end.
Split 1:Distance2.845Time21:27.40Pace7:32.51ZoneEasy Miles
Cumilative:Distance2.845Time21:27.40Pace7:32.51
Split 2:Distance0.155Time0:56.20Pace6:02.58ZoneEasy Miles
Cumilative:Distance3.000Time22:23.60Pace7:27.87

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 17, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-17 14:03:07
Workout Totals: Distance10.000Time1:21:28.90Pace8:08.89
10 total. Easy pace.
Leg 1:
Distance5.000Time39:51.50Pace7:58.30ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time23:43.20Pace7:54.40ZoneEasy Miles
With Benjamin.
Leg 3:
Distance1.000Time8:55.80Pace8:55.80ZoneEasy Miles
With Leigha.
Leg 4:
Distance1.000Time8:58.40Pace8:58.40ZoneEasy Miles
With Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-18 08:07:41
Workout Totals: Distance10.000Time1:18:29.90Pace7:50.99
10 total. Easy pace.
Leg 1:
Distance3.000Time23:45.00Pace7:55.00ZoneEasy Miles
With Matthew. Maybe with Benjamin as well.
Leg 2:
Distance5.000Time37:17.00Pace7:27.40ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:27.90Pace8:43.95ZoneEasy Miles
With Leigha if I remember right.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.000.003.1113.81

Fast Running Friend Workout - 2025-04-19 08:15:38
Workout Totals: Distance13.805Time1:47:39.00Pace7:47.87
Easter Eggs 5 K, 19:19, 6th overall, 4th master. Rather funny, but the only people that beat me that were not masters were my children - Benjamin 1st in 16:25, and Matthew 5th in 19:17 (PR). Matthew and I ran together most of the race, he had a bit more kick at the end.

Stephen ran with Bella. He finished just a bit ahead in 22:26, she ran a PR of 22:28.

Overall the race went better than I was expecting. I was hoping to just crack 20:00, but ended up doing a lot better in the second half. I think taking a few naps in the days prior to the race helped a lot, plus I learned how to get more out of each breath under the constraints of disrupted post-surgery blood supply. It feel like I am drowning, but I can keep the pace if I focus. First half was 9:35, second 9:44.

Benjamin had his first road race in 4 years when he did not stumble. He was able to have workouts when he did not stumble, but for some reason every race - even as short as a 5 K this pops up. Maybe last year in the cross-country meet in did not stumble either. I think it is some form of stress - even a mild one - that triggers this stumbling for him.
Leg 1:
Distance2.300Time19:10.00Pace8:20.00ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.505Time22:32.90Pace6:25.99
Race + pacing
Split 1:Distance3.107Time19:21.90Pace6:13.96ZoneVO2 Max Miles
Cumilative:Distance3.107Time19:21.90Pace6:13.96
Race
Split 2:Distance0.398Time3:11.00Pace7:59.90ZoneEasy Miles
Cumilative:Distance3.505Time22:32.90Pace6:25.99
Back to Bella and Stephen and with them to the finish
Leg 3:
Distance6.000Time47:29.10Pace7:54.85
Split 1:Distance6.000Time47:29.10Pace7:54.85ZoneEasy Miles
Cumilative:Distance6.000Time47:29.10Pace7:54.85
Distance with Benjamin, Dave, and Mel.
Leg 4:
Distance2.000Time18:27.00Pace9:13.50ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-21 07:49:48
Workout Totals: Distance10.000Time1:20:09.40Pace8:00.94
10 total, easy pace.
Leg 1:
Distance5.000Time38:36.30Pace7:43.26ZoneEasy Miles
With Matthew and Benjamin
Leg 2:
Distance3.000Time23:32.50Pace7:50.83ZoneEasy Miles
With Benjamin
Leg 3:
Distance2.000Time18:00.60Pace9:00.30ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 22, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-22 10:22:07
Workout Totals: Distance10.000Time1:23:10.00Pace8:19.00
10 total. Easy pace.
Leg 1:
Distance5.000Time39:11.40Pace7:50.28ZoneEasy Miles
With Benjamin and Matthew. I think part with Stephen.
Leg 2:
Distance3.000Time26:02.50Pace8:40.83ZoneEasy Miles
With Benjamin and William.
Leg 3:
Distance2.000Time17:56.10Pace8:58.05ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Apr 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.002.0010.00

Fast Running Friend Workout - 2025-04-23 09:09:08
Workout Totals: Distance10.000Time1:19:01.40Pace7:54.14
10 total. Did a 2 mile tempo down the canyon in 11:54. Matthew got 11:53. Our first mile was 5:51. Then we both struggled, but he had a faster kick. My first sub-6:00 average on that course since the surgery.
Leg 1:
Distance0.980Time7:47.50Pace7:57.04ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:54.20Pace5:57.10ZoneVO2 Max Miles
Tempo run.
Leg 3:
Distance5.020Time42:01.60Pace8:22.31ZoneEasy Miles
Distance.
Leg 4:
Distance2.000Time17:18.10Pace8:39.05ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Apr 24, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-04-24 10:04:56
Workout Totals: Distance10.000Time1:14:19.70Pace7:25.97
10 total. Did a quick 3 mile tempo run accidentally with Benjamin out and back on hills in 20:11. In January I raced a 5 K at this pace, except the course was flat. Happy to see the improvement.
Leg 1:
Distance5.000Time38:41.90Pace7:44.38ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time20:11.90Pace6:43.97ZoneThreshold Miles
Benjamin needed to get to a meeting so we ran this quicker. I was happy that I could close with a 6:22 mile uphill.
Leg 3:
Distance1.000Time7:47.60Pace7:47.60ZoneEasy Miles
Alone.
Leg 4:
Distance1.000Time7:38.30Pace7:38.30ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Apr 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-25 08:56:42
Workout Totals: Distance10.000Time1:18:51.40Pace7:53.14
10 total. Easy pace.
Leg 1:
Distance5.000Time38:23.20Pace7:40.64ZoneEasy Miles
With Benjamin and Matthew.
Leg 2:
Distance3.000Time22:46.30Pace7:35.43ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:41.90Pace8:50.95ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Apr 26, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2025-04-26 06:35:38
Workout Totals: Distance12.000Time1:33:49.60Pace7:49.13
12 total. Utah County Republican Convention today, so I got up early and ran 10 miles alone at 7:30 pace. Then 2 more with the girls at night.
Leg 1:
Distance10.000Time1:14:58.70Pace7:29.87ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time18:50.90Pace9:25.45ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Apr 28, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-28 10:03:46
Workout Totals: Distance10.000Time1:16:21.70Pace7:38.17
10 total. Easy pace.
Leg 1:
Distance5.000Time36:40.00Pace7:20.00ZoneEasy Miles
With Benjamin and Matthew, if I remember right.
Leg 2:
Distance3.000Time22:29.30Pace7:29.77ZoneEasy Miles
With Benjamin or maybe alone.
Leg 3:
Distance2.000Time17:12.40Pace8:36.20ZoneEasy Miles
WIth Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Apr 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-04-29 10:20:27
Workout Totals: Distance10.000Time1:21:10.40Pace8:07.04
10 total. Easy pace.
Leg 1:
Distance5.000Time40:35.50Pace8:07.10ZoneEasy Miles
With Stephen, Benjamin, and Matthew.
Leg 2:
Distance3.000Time23:15.30Pace7:45.10ZoneEasy Miles
With Benjamin.
Leg 3:
Distance2.000Time17:19.60Pace8:39.80ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
245.000.003.005.11253.11
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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