| 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
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 214.50 | 10.30 | 36.10 | 47.05 | 307.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.00 | 0.00 | 0.00 | 0.00 | 10.00 |
| easy, 1 with Benjamin, weights, basketball |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 0.00 | 11.00 |
| easy, 1 with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.25 | 0.00 | 0.00 | 2.25 | 8.50 |
| Provo Canyon - 2 miles down 10:32, 400 up 1:22 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.30 | 0.00 | 0.00 | 6.20 | 16.50 |
| Salt Lake Classic 10 K 34:38, 8th place |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.40 | 0.50 | 2.10 | 1.00 | 11.00 |
| morn: 800 in 2:27, 2.1 tempo in 12:05, 2x400 76-77, weigths eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.20 | 0.00 | 2.00 | 4.00 | 12.20 |
| morn: Provo Canyon, 8x400/100 4 up 4 down, avg. up 80, avg. down 75, 4 K total in 15:47, 2 miles down 10:38, 8x400/100 2 up 6 down, avg up 80, avg down 76.5, 4 K total in 15:19 eve: 1.2 with Sarah |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 4.50 | 0.00 | 5.00 | 1.00 | 10.50 |
| morn: Provo River Trail 5 miles flat, 28:22 + 4x400/200 avg. 75.5 eve: 1.8 with Benjamin, basketball,0.7 cooldown |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 2.10 | 1.00 | 11.50 |
| morn: Slate Canyon hill 4x400 (up 82 down 69 up 81 down 68) + 2.1 loop in 12:08 eve: 1.5 with Benjamin/Jenny |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 0.00 | 1.10 | 9.00 |
| morn: Provo Canyon, down 1200 3:41 + 600 1:52 eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.90 | 0.00 | 0.00 | 3.10 | 16.00 |
| Heart of Holladay 5K 16:27, 4th place eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.50 | 2.10 | 1.00 | 12.00 |
| Slate Canyon: 4x400/200 up 82.2 down 66.7 up 80.2, down 66.3 + 2.1 loop in 11:48 eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.30 | 0.00 | 2.00 | 4.00 | 12.30 |
| morn: Provo Canyon 8x400/100 (2 up 2 down, up avg. 79, down avg 73.5, total 4K 15:25), 2 miles down 10:26, 8x400/100 2 up 6 down, up avg. 80, down avg. 74.5, last 69.5 eve: easy 1.3 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 5.00 | 0.00 | 0.25 | 10.25 |
| morn: Provo River Trail - 5 mile tempo 28:39 afternoon: weights eve: run with Benjamin, basketball |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.20 | 0.00 | 1.30 | 0.50 | 11.00 |
| morn: Slate Canyon 2x400/200 up 83.6, down 67.5, 1.27 up in 7:30 eve: 1 mile with Benjamin/Jennifer |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 1.00 | 9.00 |
| morn: Provo Canyon, easy 8 with 2x800 up, up 2:40, down 2:30 eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.80 | 0.00 | 0.00 | 6.70 | 16.50 |
| morn: Run The Front 10 K 34:10, 15th place eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.90 | 0.00 | 2.10 | 1.00 | 11.00 |
| morn: Slate Canyon 4x400 up 80 down 65 up 78 down 66, 2.1 loop 11:34 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.00 | 0.00 | 3.00 | 3.00 | 11.00 |
| morn: Squaw Peak 20x(40/20) up, 3 mile tempo down, 4x400 down Provo Canyon 70-71 eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.75 | 0.00 | 6.00 | 0.25 | 14.00 |
| afternoon: Provo Canyon 2x3, up 18:01, down 16:29, 4x100, weights eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 9.00 | 0.00 | 0.00 | 0.00 | 9.00 |
| morn: 8 easy eve: 1 with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.50 | 0.00 | 0.00 | 1.50 | 9.00 |
| morn: Provo Canyon: 1200 down 3:42, 4x100, 2x400 down 75-74 eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.90 | 0.00 | 0.00 | 3.50 | 17.40 |
| morn: Magna Classic 5K 15:31, 5th place afternoon: weights eve: 1.4 with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.40 | 0.00 | 2.10 | 1.00 | 11.50 |
| morn: Slate Canyon 4x400 up 74.4 down 64.2 up 76.2 down 65.7, 2.1 loop in 11:45 eve: 1 mile with Benjamin, weights |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 3.40 | 4.30 | 4.30 | 0.50 | 12.50 |
| up Squaw Peak 34:10, down 22:16, 2x400 down Provo Canyon 73.5 - 71.0 |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 13.00 | 0.00 | 0.00 | 0.00 | 13.00 |
| afternoon: easy 12, weights eve: 1 mile with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 7.10 | 0.00 | 2.00 | 3.20 | 12.30 |
| morn: Provo Canyon, 2 miles up in 11:20 ( 1.5 in 8:15), 2000 down in 6:07, 1.5 at 5:25 pace, 6x100 eve: 1.3 with Benjamin |
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 214.50 | 10.30 | 36.10 | 47.05 | 307.95 |
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| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 | |
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