Breaking the Wall

November 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:
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Miles:This week: 0.00 Month: 123.35 Year: 2926.50
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
206.910.448.193.20218.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Sat, Nov 01, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.003.000.0010.00

Fast Running Friend Workout - 2025-11-01 08:21:31
Workout Totals: Distance10.000Time1:18:07.30Pace7:48.73
10 total. Did a 3 mile tempo run down the canyon in 18:44. Stayed with Chad and Matthew up to 1.75. Then did not have the endurance to keep up. Splits were 6:06, 6:14, 6:24. Chad ran 18:26. Matthew was a bit ahead at the end. I was happy with the result given that just two days ago running 4 miles at 8:00 pace was a test of will power.
Leg 1:
Distance0.980Time8:47.30Pace8:58.06ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time18:44.40Pace6:14.80ZoneThreshold Miles
Tempo run.
Leg 3:
Distance2.020Time17:34.20Pace8:41.88ZoneEasy Miles
To the house with Matthew, part with Chad.
Leg 4:
Distance1.000Time8:30.20Pace8:30.20ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 5:
Distance1.000Time7:59.30Pace7:59.30ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 6:
Distance2.000Time16:31.90Pace8:15.95ZoneEasy Miles
Part with William, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 03, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-11-03 09:44:11
Workout Totals: Distance8.000Time1:03:35.80Pace7:56.98
8 total. Easy pace.
Leg 1:
Distance2.000Time17:45.80Pace8:52.90ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance6.000Time45:50.00Pace7:38.33ZoneEasy Miles
I think I ran part of this with Matthew, and part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 04, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-11-04 06:21:08
Workout Totals: Distance8.000Time1:04:02.50Pace8:00.31
8 total in Addison, TX - business trip.
Leg 1:
Distance8.000Time1:04:02.50Pace8:00.31ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 05, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-11-05 06:21:18
Workout Totals: Distance8.000Time1:04:02.30Pace8:00.29
Another 8 miles in Addision, TX.
Leg 1:
Distance8.000Time1:04:02.30Pace8:00.29ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 06, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-11-06 06:32:42
Workout Totals: Distance8.002Time1:04:00.80Pace7:59.98
8 more miles in Addison, TX.
Leg 1:
Distance8.002Time1:04:00.80Pace7:59.98ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 07, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-07 08:55:33
Workout Totals: Distance10.000Time1:18:23.50Pace7:50.35
10 total. Easy pace. Happy to be back home.
Leg 1:
Distance4.000Time31:19.90Pace7:49.98ZoneEasy Miles
This was probably with Matthew.
Leg 2:
Distance4.000Time30:01.10Pace7:30.27ZoneEasy Miles
Alone.
Leg 3:
Distance2.000Time17:02.50Pace8:31.25ZoneEasy Miles
With Mary, Bella, and Leigha.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 08, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.003.2013.05

Fast Running Friend Workout - 2025-11-08 09:28:41
Workout Totals: Distance13.050Time1:48:28.40Pace8:18.73
USATF Utah Cross Country Championship 5K 21:11. The course measured long, GPS average was about 3.2. I believe the same was true for the 2K, 3K, and the 4K courses. Results for the family:

5K
Benjamin 18:11 - stumbling in the last mile again
Stephen - 23:45
William - 24:11

4K

Matthew - 15:45

3K

Bella - 13:47 (5th place)
Mary - 15:22

2K

Leigha - 9:19 (3rd place)

Leg 1:
Distance1.950Time16:47.50Pace8:36.67ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.200Time21:11.70Pace6:37.41ZoneVO2 Max Miles
Race.
Leg 3:
Distance2.900Time24:39.80Pace8:30.28ZoneEasy Miles
Cheering for Leigha + distance with Benjamin.
Leg 4:
Distance1.600Time14:13.70Pace8:53.56ZoneEasy Miles
Cheering for Bella.
Leg 5:
Distance1.700Time15:49.90Pace9:18.76ZoneEasy Miles
Cheering for Mary.
Leg 6:
Distance1.700Time15:45.80Pace9:16.35ZoneEasy Miles
Cheering for Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Mon, Nov 10, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-10 09:29:02
Workout Totals: Distance10.000Time1:22:41.90Pace8:16.19
10 total. Easy pace. Had to slow down a lot because of the calf pain. Developed it while running in Addision, TX on cement. Then I raced on it and added extra distance afterwards. Today I started feeling the effects to the point to where I had to slow down to around 8:30 or even 9:00 to be able to run. The good news, however, is that I can get through the run at a slower pace and do not have to cut the mileage.
Leg 1:
Distance1.000Time7:39.10Pace7:39.10ZoneEasy Miles
With Benjamin.
Leg 2:
Distance2.000Time16:44.20Pace8:22.10ZoneEasy Miles
With Mary, Matthew, Bella, and Leigha.
Leg 3:
Distance4.000Time33:15.50Pace8:18.88ZoneEasy Miles
With Benjamin and Matthew.
Leg 4:
Distance3.000Time25:03.10Pace8:21.03ZoneEasy Miles
Part with Benjamin and William, part alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 11, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-11 09:18:08
Workout Totals: Distance10.000Time1:27:55.90Pace8:47.59
10 total. Another day of slow running due to the calf.
Leg 1:
Distance1.000Time8:01.20Pace8:01.20ZoneEasy Miles
With Matthew.
Leg 2:
Distance2.000Time18:57.30Pace9:28.65ZoneEasy Miles
With Mary, Bella, Leigha, and Matthew.
Leg 3:
Distance2.000Time17:03.20Pace8:31.60ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time43:54.20Pace8:46.84ZoneEasy Miles
Most of it with Benjamin, part with William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 12, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-12 10:36:48
Workout Totals: Distance10.000Time1:19:58.00Pace7:59.80
10 total. Easy pace.
Leg 1:
Distance2.000Time18:17.20Pace9:08.60ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance8.000Time1:01:40.80Pace7:42.60ZoneEasy Miles
I think I ran this alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 13, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2025-11-13 20:54:18
Workout Totals: Distance8.000Time1:04:12.00Pace8:01.50
8 total in Ukraine while travelling.
Leg 1:
Distance6.000Time48:09.20Pace8:01.53ZoneEasy Miles
Alone in Yavoriv.
Leg 2:
Distance1.000Time7:59.50Pace7:59.50ZoneEasy Miles
With the boys during a stop.
Leg 3:
Distance1.000Time8:03.30Pace8:03.30ZoneEasy Miles
More distance with the boys during a stop.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 14, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2025-11-14 23:14:28
Workout Totals: Distance6.000Time48:10.00Pace8:01.67
6 total at a magic place in Ukraine.
Leg 1:
Distance2.000Time16:31.80Pace8:15.90ZoneEasy Miles
With the boys.
Leg 2:
Distance1.000Time8:00.70Pace8:00.70ZoneEasy Miles
One more.
Leg 3:
Distance3.000Time23:37.50Pace7:52.50ZoneEasy Miles
I think I ran this with Matthew.

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

Fast Running Friend Workout - 2025-11-17 00:49:53
Workout Totals: Distance10.000Time1:21:19.00Pace8:07.90
10 total at a magic place in Ukraine.
Leg 1:
Distance5.000Time40:21.20Pace8:04.24ZoneEasy Miles
With Matthew.
Leg 2:
Distance5.000Time40:57.80Pace8:11.56ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 18, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

Fast Running Friend Workout - 2025-11-18 00:30:38
Workout Totals: Distance10.000Time1:24:06.80Pace8:24.68
10 total at a magic place in Ukraine.
Leg 1:
Distance5.000Time38:52.30Pace7:46.46ZoneEasy Miles
With Matthew.
Leg 2:
Distance3.100Time30:53.80Pace9:58.00ZoneEasy Miles
With William.
Leg 3:
Distance1.900Time14:20.70Pace7:33.00ZoneEasy Miles
Alone.
Fast Running Friend Workout - 2025-11-18 23:00:08
Workout Totals: Distance5.000Time37:20.00Pace7:28.00
5 total at a magic place in Ukraine.
Leg 1:
Distance5.000Time37:20.00Pace7:28.00ZoneEasy Miles
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 19, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.000.007.25

Fast Running Friend Workout - 2025-11-19 23:16:07
Workout Totals: Distance7.250Time56:02.60Pace7:43.81
7+ total. Travel day.
Leg 1:
Distance5.000Time37:42.30Pace7:32.46ZoneEasy Miles
With Matthew at the magic place.
Leg 2:
Distance1.000Time7:47.30Pace7:47.30ZoneEasy Miles
Alone at the magic place.
Leg 3:
Distance1.250Time10:33.00Pace8:26.40ZoneEasy Miles
Racing the taxi in Kyiv with William and Nate.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Fri, Nov 21, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
21.700.000.000.0021.70

Fast Running Friend Workout - 2025-11-21 01:00:24
Workout Totals: Distance14.500Time2:06:58.80Pace8:45.43
14.5 in segments in Kyiv - some for training, some for transportation
Leg 1:
Distance3.000Time27:07.90Pace9:02.63ZoneEasy Miles
With Matthew, William, and Stephen
Leg 2:
Distance2.000Time16:58.40Pace8:29.20ZoneEasy Miles
With Matthew
Leg 3:
Distance3.500Time29:42.00Pace8:29.14ZoneEasy Miles
Alone.
Leg 4:
Distance3.500Time30:43.80Pace8:46.80ZoneEasy Miles
Running for transportation.
Leg 5:
Distance2.500Time22:26.70Pace8:58.68ZoneEasy Miles
More running for transportation
Fast Running Friend Workout - 2025-11-21 23:29:42
Workout Totals: Distance7.200Time1:02:27.80Pace8:40.53
Busy day, but got 7 miles in with the transportation running in Kyiv.
Leg 1:
Distance2.000Time16:20.20Pace8:10.10ZoneEasy Miles
With the kids.
Leg 2:
Distance1.500Time13:52.70Pace9:15.13ZoneEasy Miles
With Matthew - racing a taxi
Leg 3:
Distance1.600Time13:20.40Pace8:20.25ZoneEasy Miles
Alone for transportation
Leg 4:
Distance1.500Time13:57.20Pace9:18.13
Alone for transportation
Split 1:Distance1.500Time13:57.20Pace9:18.13ZoneEasy Miles
Cumilative:Distance1.500Time13:57.20Pace9:18.13
More running for transportation
Leg 5:
Distance0.600Time4:57.30Pace8:15.50ZoneEasy Miles
And some more of that with the kids

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sun, Nov 23, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-23 23:24:18
Workout Totals: Distance10.000Time1:24:13.70Pace8:25.37
Ran 10 miles in Lviv, some with the kids.
Leg 1:
Distance10.000Time1:24:13.70Pace8:25.37ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Tue, Nov 25, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.000.000.000.006.00

Fast Running Friend Workout - 2025-11-25 20:34:08
Workout Totals: Distance6.000Time46:37.60Pace7:46.27
Got back from Ukraine, took a nap, then ran 6 miles.
Leg 1:
Distance5.000Time39:13.40Pace7:50.68ZoneEasy Miles
With Matthew.
Leg 2:
Distance1.000Time7:24.20Pace7:24.20ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Wed, Nov 26, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2025-11-26 09:52:36
Workout Totals: Distance10.000Time1:17:46.70Pace7:46.67
10 total. Easy pace.
Leg 1:
Distance1.000Time8:09.80Pace8:09.80ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 2:
Distance2.000Time14:19.60Pace7:09.80ZoneEasy Miles
Do not remember much about this run.
Leg 3:
Distance7.000Time55:17.30Pace7:53.90ZoneEasy Miles
I think I ran this alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Thu, Nov 27, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.110.443.190.009.74

Fast Running Friend Workout - 2025-11-27 07:28:25
Workout Totals: Distance9.736Time1:18:08.00Pace8:01.51
Leg 1:
Distance2.000Time16:24.40Pace8:12.20ZoneEasy Miles
Warm-up
Leg 2:
Distance3.798Time30:23.00Pace7:59.99
Race + pacing William
Split 1:Distance3.190Time25:31.30Pace8:00.03ZoneThreshold Miles
Cumilative:Distance3.190Time25:31.30Pace8:00.03
Split 2:Distance0.608Time4:51.70Pace7:59.77ZoneEasy Miles
Cumilative:Distance3.798Time30:23.00Pace7:59.99
Leg 3:
Distance0.438Time3:30.20Pace7:59.91ZoneMarathon Pace Miles
Pacing Leigha
Leg 4:
Distance1.000Time7:28.10Pace7:28.10ZoneEasy Miles
Pacing Mary.
Leg 5:
Distance2.500Time20:22.30Pace8:08.92ZoneEasy Miles
With Benjamin to the house.

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

Fast Running Friend Workout - 2025-11-28 09:59:51
Workout Totals: Distance10.000Time1:17:34.50Pace7:45.45
10 total. Easy pace.
Leg 1:
Distance2.000Time15:54.40Pace7:57.20ZoneEasy Miles
With Matthew, Mary, Bella, and Leigha. Bella finished ahead, Mary behind, I stayed with Leigha.
Leg 2:
Distance3.000Time22:42.80Pace7:34.27ZoneEasy Miles
With Matthew.
Leg 3:
Distance5.000Time38:57.30Pace7:47.46ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Sat, Nov 29, 2025
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

Fast Running Friend Workout - 2025-11-29 10:30:02
Workout Totals: Distance10.000Time1:17:30.60Pace7:45.06
10 total. We did the rabbit chase. Do not remember what Mary did. Matthew ended up winning it with 11:56. I felt sluggish at the start and then could not even hold the pace, and 12:11. 6:00/6:11. William ran with Bella for a while, then sped up and finished in 13:19, a little bit behind me (their start was 1:00 ahead). Leigha paced by Stephen ran 14:23, also a bit behind me with 2:00 head start. Bella ran 13:41.
Leg 1:
Distance0.980Time7:36.20Pace7:45.51ZoneEasy Miles
Warm-up
Leg 2:
Distance2.000Time12:11.60Pace6:05.80ZoneThreshold Miles
Tempo run/rabbit chase
Leg 3:
Distance2.020Time17:47.40Pace8:48.42ZoneEasy Miles
With Matthew.
Leg 4:
Distance5.000Time39:55.40Pace7:59.08ZoneEasy Miles
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Totals
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
206.910.448.193.20218.74
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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