Breaking the Wall

October 2026

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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:
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Miles:This week: 0.00 Month: 157.79 Year: 2467.68
Saucony Type A Lifetime Miles: 640.15
Bare Feet Lifetime Miles: 450.37
Nike Double Stroller Lifetime Miles: 124.59
White Slip Resistant Crocs Lifetime Miles: 3464.44
White Slip Resistant Crocs 2025 Lifetime Miles: 615.95
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.898.005.000.90157.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Thu, Oct 01, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.590.000.000.379.96

Fast Running Friend Workout - 2026-10-01 07:36:01
Workout Totals: Distance9.957Time1:20:49.80Pace8:07.07
10 total. Matthew did 1000 in 3:15, then 200 in 30.6. Benjamin paced him. I ran the last 400 in 80.8, and was a rabbit in the 200 for the rabbit chase and ran 36.9.
Leg 1:
Distance1.000Time8:13.10Pace8:13.10ZoneEasy Miles
To the track.
Leg 2:
Distance0.458Time3:15.50Pace7:06.86
Matthew's 1000
Split 1:Distance0.070Time0:36.40Pace8:40.00ZoneEasy Miles
Cumilative:Distance0.070Time0:36.40Pace8:40.00
Split 2:Distance0.070Time0:38.50Pace9:10.00ZoneEasy Miles
Cumilative:Distance0.140Time1:14.90Pace8:55.00
Split 3:Distance0.070Time0:39.80Pace9:28.57ZoneEasy Miles
Cumilative:Distance0.210Time1:54.70Pace9:06.19
Split 4:Distance0.248Time1:20.80Pace5:25.81ZoneVO2 Max Miles
Cumilative:Distance0.458Time3:15.50Pace7:06.86
Leg 3:
Distance0.375Time3:43.90Pace9:57.07
Recovery.
Split 1:Distance0.375Time3:43.90Pace9:57.07ZoneEasy Miles
Cumilative:Distance0.375Time3:43.90Pace9:57.07
Split 2:Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles
Cumilative:Distance0.375Time3:43.90Pace9:57.07
Leg 4:
Distance0.124Time0:36.90Pace4:57.58ZoneVO2 Max Miles
200 interval
Leg 5:
Distance1.000Time8:59.10Pace8:59.10ZoneEasy Miles
To the house.
Leg 6:
Distance5.000Time39:26.00Pace7:53.20ZoneEasy Miles
With Benjamin, part with Matthew.
Leg 7:
Distance2.000Time16:35.30Pace8:17.65ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 02, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-02 08:12:41
Workout Totals: Distance10.000Time1:17:59.00Pace7:47.90
10 total. Easy pace.
Leg 1:
Distance8.000Time59:53.90Pace7:29.24ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance2.000Time18:05.10Pace9:02.55ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 03, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2026-10-03 08:01:07
Workout Totals: Distance12.000Time1:30:43.90Pace7:33.66
12 total. Paced Bella for 2 miles in 13:23 down the canyon. Matthew ran 11:20. Mary and Leigha 14:44. Afterwards we watched the General Conference.
Leg 1:
Distance5.000Time37:50.60Pace7:34.12ZoneEasy Miles
Alone.
Leg 2:
Distance0.980Time7:59.70Pace8:09.49ZoneEasy Miles
Warm-up with Matthew.
Leg 3:
Distance2.000Time13:23.40Pace6:41.70ZoneEasy Miles
Paced Bella.
Leg 4:
Distance2.020Time16:02.70Pace7:56.58ZoneEasy Miles
To the car.
Leg 5:
Distance2.000Time15:27.50Pace7:43.75ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 05, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-05 07:57:36
Workout Totals: Distance10.000Time1:16:47.80Pace7:40.78
10 total. Easy pace.
Leg 1:
Distance8.000Time59:47.30Pace7:28.41ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance2.000Time17:00.50Pace8:30.25ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 06, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2026-10-06 07:40:57
Workout Totals: Distance10.000Time1:15:41.80Pace7:34.18
10 total. Benjamin paced me through a 3 mile tempo run down the canyon. I ran 18:12 splitting 6:04, 5:58, 6:10. The middle mile was too aggressive. Nevetheless this is my fastest time of the year.
Leg 1:
Distance0.980Time8:31.90Pace8:42.35ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:12.80Pace6:04.27ZoneThreshold Miles
Tempo run.
Leg 3:
Distance4.020Time33:31.60Pace8:20.40ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time7:39.90Pace7:39.90ZoneEasy Miles
Always on the run.
Leg 5:
Distance1.000Time7:45.60Pace7:45.60ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 07, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-07 08:35:50
Workout Totals: Distance10.000Time1:17:19.40Pace7:43.94
10 total. Easy pace.
Leg 1:
Distance8.000Time1:01:33.90Pace7:41.74ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance1.000Time7:50.80Pace7:50.80ZoneEasy Miles
Always on the run.
Leg 3:
Distance1.000Time7:54.70Pace7:54.70ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 08, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.610.000.000.379.98

Fast Running Friend Workout - 2026-10-08 07:39:56
Workout Totals: Distance9.986Time1:19:47.50Pace7:59.42
10 total. Benjamin paced Matthew in 1000 meters on the track. Matthew got 3:14.4. I ran the last 400 with him in 80.3. Then we did a rabbit chase. Benjamin paced Matthew, and they ran 29.8. I ran 36.5.
Leg 1:
Distance1.000Time8:25.60Pace8:25.60ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.487Time3:14.40Pace6:39.18
Matthew's 1000
Split 1:Distance0.078Time0:37.20Pace7:56.92ZoneEasy Miles
Cumilative:Distance0.078Time0:37.20Pace7:56.92
Split 2:Distance0.078Time0:37.20Pace7:56.92ZoneEasy Miles
Cumilative:Distance0.156Time1:14.40Pace7:56.92
Split 3:Distance0.083Time0:39.70Pace7:58.31ZoneEasy Miles
Cumilative:Distance0.239Time1:54.10Pace7:57.41
Split 4:Distance0.248Time1:20.30Pace5:23.79ZoneVO2 Max Miles
Cumilative:Distance0.487Time3:14.40Pace6:39.18
Leg 3:
Distance0.375Time3:23.10Pace9:01.60ZoneEasy Miles
Recovery.
Leg 4:
Distance0.124Time0:36.50Pace4:54.35ZoneVO2 Max Miles
200
Leg 5:
Distance1.000Time8:49.30Pace8:49.30ZoneEasy Miles
To the housle.
Leg 6:
Distance5.000Time38:45.50Pace7:45.10ZoneEasy Miles
With Benjamin, part with Matthew.
Leg 7:
Distance2.000Time16:33.10Pace8:16.55ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 8:
Distance0.000Time0:00.00Pace0:00.00ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 09, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-09 08:23:27
Workout Totals: Distance10.000Time1:18:19.80Pace7:49.98
10 total. Matthew raced Makenna Myler in the 1600. She was trying to run sub-5:00 while 9 months pregnant. She ran 5:22. He kept up for the first 2 laps (78, 79), then fell behind a bit (83, she had 80), and in the last lap I think he was headed for 85, but got confused with the group of men nearby stepping to the side to let Makenna get a good finish photo shoot, did not really kick, slowed down and stepped to the side before the finish ending up with around 5:27.
Leg 1:
Distance3.000Time22:32.30Pace7:30.77ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time39:43.60Pace7:56.72ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time16:03.90Pace8:01.95ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 10, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.880.000.000.0011.88

Fast Running Friend Workout - 2026-10-10 10:03:33
Workout Totals: Distance11.880Time1:33:45.10Pace7:53.49
Around 12 total. Took Matthew and the girls to the track to see what Mary could do in the mile. She started with a 1:53 lap and I stopped her because her mind was not where it needed to be. On the second try she started out at a good pace, but then her mind went in the wrong direction around 300 meter mark, and I stopped her. Third time around She had 3:28 for the first 800 and maintained the pace through most of the third lap, but then started to panic towards the end of the lap so I stopped her for the final time. I am trying to teach her the reflex of not panicing. Panic = end, learn to defy it, if you cave and start jogging, you are done, you have wasted the effort and need to start over. This takes a lot of patience, but it does work eventually.
Leg 1:
Distance1.800Time15:24.00Pace8:33.33ZoneEasy Miles
To the Orem track, and then back to get the car + extra warm-up at the Timpanogos track.
Leg 2:
Distance0.248Time1:53.00Pace7:35.65ZoneEasy Miles
Mary's first attempt.
Leg 3:
Distance0.248Time1:46.20Pace7:08.23ZoneEasy Miles
Mary's second attempt.
Leg 4:
Distance0.140Time1:04.80Pace7:42.86
Matthew's 400.
Split 1:Distance0.070Time0:32.00Pace7:37.14ZoneEasy Miles
Cumilative:Distance0.070Time0:32.00Pace7:37.14
Split 2:Distance0.070Time0:32.80Pace7:48.57ZoneEasy Miles
Cumilative:Distance0.140Time1:04.80Pace7:42.86
Leg 5:
Distance0.744Time5:19.00Pace7:08.76ZoneEasy Miles
Mary's third attempt.
Leg 6:
Distance0.200Time1:49.40Pace9:07.00ZoneEasy Miles
To the car.
Leg 7:
Distance3.000Time22:24.00Pace7:28.00ZoneEasy Miles
With Matthew.
Leg 8:
Distance3.500Time28:12.80Pace8:03.66ZoneEasy Miles
Alone to get the car.
Leg 9:
Distance2.000Time15:51.90Pace7:55.95ZoneEasy Miles
Part with William, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Oct 12, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-12 08:55:43
Workout Totals: Distance10.000Time1:19:23.60Pace7:56.36
10 total. Easy pace.
Leg 1:
Distance8.000Time1:02:48.90Pace7:51.11ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance2.000Time16:34.70Pace8:17.35ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Oct 13, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-13 20:53:32
Workout Totals: Distance10.000Time1:20:00.00Pace8:00.00
10 total. Easy pace. 8 in the morning, 2 with Mary, Bella and Leigha in 16:34 at night. The watch battery did not get charged and died in the morning run, so I did not record the time, but it was at slightly sub-8:00 pace.
Leg 1:
Distance10.000Time1:20:00.00Pace8:00.00ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Oct 14, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.008.000.000.0010.00

Fast Running Friend Workout - 2026-10-14 10:12:53
Workout Totals: Distance10.000Time1:11:50.50Pace7:11.05
10 total. Felt energetic today. First Matthew got me going at 7:06 pace, and then Benjamin showed up and we kept it fo all the way to 8. I ran quite comfortably at 7:05 pace uphill, which surprised me. Added 2 miles in the evening, also felt more energetic than normal.
Leg 1:
Distance8.000Time56:51.60Pace7:06.45ZoneMarathon Pace Miles
Part with Matthew, part alone.
Leg 2:
Distance2.000Time14:58.90Pace7:29.45ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Oct 15, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2026-10-15 07:48:10
Workout Totals: Distance10.000Time1:16:24.70Pace7:38.47
10 total. Did a 2 mile interval down the canyon. Benjamin paced me. I managed 11:47 (5:49, 5:58). Turns out yesterday's energy was indicative of a higher level of fitness. This is my fastest time in a while. My next goal is to break 18:00 in 3 miles down the canyon.
Leg 1:
Distance0.980Time7:51.00Pace8:00.61ZoneEasy Miles
Warm-up.
Leg 2:
Distance2.000Time11:47.10Pace5:53.55ZoneThreshold Miles
2 mile interval
Leg 3:
Distance5.020Time40:16.20Pace8:01.31ZoneEasy Miles
Distance/cool-down.
Leg 4:
Distance2.000Time16:30.40Pace8:15.20ZoneEasy Miles
WIth William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Oct 16, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2026-10-16 09:26:32
Workout Totals: Distance10.000Time1:21:21.40Pace8:08.14
10 total. Easy pace.
Leg 1:
Distance8.000Time1:03:37.30Pace7:57.16ZoneEasy Miles
Part with Matthew, part alone.
Leg 2:
Distance2.000Time17:44.10Pace8:52.05ZoneEasy Miles
With Bella and Leigha, part with Mary.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Oct 17, 2026
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.810.000.000.1613.97

Fast Running Friend Workout - 2026-10-17 09:02:59
Workout Totals: Distance13.973Time1:55:53.10Pace8:17.61
Leg 1:
Distance1.000Time8:14.20Pace8:14.20ZoneEasy Miles
Warm-up.
Leg 2:
Distance0.394Time3:09.30Pace8:00.46
Split 1:Distance0.077Time0:37.00Pace8:00.52ZoneEasy Miles
Cumilative:Distance0.077Time0:37.00Pace8:00.52
Split 2:Distance0.077Time0:37.20Pace8:03.12ZoneEasy Miles
Cumilative:Distance0.154Time1:14.20Pace8:01.82
Split 3:Distance0.081Time0:38.80Pace7:59.01ZoneEasy Miles
Cumilative:Distance0.235Time1:53.00Pace8:00.85
Split 4:Distance0.159Time1:16.30Pace7:59.87ZoneVO2 Max Miles
Cumilative:Distance0.394Time3:09.30Pace8:00.46
Leg 3:
Distance0.375Time3:46.30Pace10:03.47ZoneEasy Miles
Leg 4:
Distance0.124Time0:36.30Pace4:52.74ZoneEasy Miles
Leg 5:
Distance0.800Time7:11.70Pace8:59.62ZoneEasy Miles
Leg 6:
Distance3.280Time26:29.50Pace8:04.60ZoneEasy Miles
Leg 7:
Distance5.000Time40:11.00Pace8:02.20ZoneEasy Miles
Leg 8:
Distance2.000Time17:44.90Pace8:52.45ZoneEasy Miles
Leg 9:
Distance1.000Time8:29.90Pace8:29.90ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
143.898.005.000.90157.79
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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