| 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
|
|
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 332.50 | 11.75 | 3.00 | 9.75 | 357.00 |
|
| Gold Crocs 1 Miles: 136.00 | Gold Crocs 2 Miles: 208.20 |
|
| Night Sleep Time: 216.50 | Nap Time: 1.50 | Total Sleep Time: 218.00 | |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A,M, Ran with Mike, total of 10. Jenny and Julia ran 2, Benjamin and Joseph did 1. Jacob did 0.5. P.M. 2 with Benjamin.
|
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.50 | 0.00 | 0.00 | 0.50 | 12.00 |
| A.M. 12 total, some with Mike, some with the kids. Did 0.5 pickup in 2:37, felt happy with how it felt. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. 12 total, some with Mike some with the kids. Benjamin - 3, Jenny and Julia - 2, Joseph 1, and Jacob 0.25. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.50 | 0.00 | 0.00 | 3.50 | 20.00 |
|
A.M. Long run with Mike. Kids joined for a part of it at the start - Jenny and Julia did 2, Jacob did 0.5, and Joseph ran 1. Then Mike and I did a 2.5 tempo. The target was 5:20 to failure. It was an odd run. We made it to the mile on the dot, then for the next mile it seemed like we were going fast, but we kept hitting 82-83 quarters, and ended up with 5:31. It felt easy, but not easy enough to pass Mike and run the right pace. Then we recovered a bit in the last 0.5 and finished the tempo in 13:32 (2:41 for the last 0.5). After some jogging we ran a mile in 5:21. Again we were off pace for the first three quarters, then made up all except 1 second at the end with a 77 quarter. The pattern seems to be that 5:28 still feels good, but then there is a wall somewhere before 5:20 and it really does not feel good in that range. We ran the last 3 miles with Benjamin, and about 0.8 of that with the BYU team at 6:40 pace. It was a good confidence builder for Benjamin to feel like he can run with the big boys even though he is only 11 years old.
|
| Gold Crocs 1 Miles: 20.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | 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. We had a Stake Conference with Elder Jay Jensen. He talked about faith, hope, and Christ's Atonement. It was a good experience. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.75 | 12.00 |
| A.M. Total of 12, some with Mike, some with the kids. Mike and I did 0.75 in 3:57. Benjamin ran 3, Jenny and Julia 2, Jacob 0.5 and Joseph 1. Joseph ran 9:00, fastest time without holding my hand. With the hand he's gone as fast as 7:55. For Benjamin the hand was never needed, and I doubt would have been helpful even at that age. But Joseph is less mature in a lot of ways. Every child is different. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12, some with the kids. Benjamin did 3, Jenny 0.5 due to a calf problem, Julia 2, Joseph did not run due to a cold, and Jacob did 0.5. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12. Some with Mike, some with the kids. Benjamin did 3, Jenny and Julia 2, Joseph and Jacob 0.5. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 1.00 | 0.50 | 0.00 | 12.00 |
| A.M. Did total of 12, including kids runs. Did a pickup for 0.5 in 2:47. Saw a Mexican looking guy on a bike and for some reason remembered the Called To Serve hymn in Spanish, I like the Spanish version better - it has four verses instead of two, and generally is filled with more spunk. Benjamin ran 3, Jenny and Julia 2, Jacob 0.5 and Joseph 1. Benjamin did a mile time trial and set a new records of 5:48 with the splits of 85, 88, 93, and 82. This is progress. It was good that he was able to PR during the winter. Last winter he could not PR. He was mentally stronger than before. However, as you can see from the splits, we still need to work on mental issues. He started whining a bit at around 600, but then rallied in the last quarter using the saved energy. P.M. Played in a small chess tournament in Riverton, won both games for the first time thanks to the blunders of my opponents, chess rating now is 1380, equivalent of about 17:40 5 K.
|
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran with Mike, and later with the kids. Total of 12. Benjamin did 3, Jenny and Julia 2, Jacob 0.5 and Joseph 1. |
| Gold Crocs 1 Miles: 12.00 |
|
| Night Sleep Time: 6.50 | Nap Time: 0.00 | Total Sleep Time: 6.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.00 | 1.00 | 0.00 | 3.00 | 20.00 |
| A.M. Long run with Mike (20 miles), including the kids runs. Mike and I did 2.5 tempo in 13:35, and then 2x400 in 72.8 and 71.1. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. Our last 3 miles were with Benjamin. I told him Mike was running out of fuel to stir his competitive juices, so he pushed the pace in the last mile, and we ended up with 6:19 with the last quarter in 86. |
| Gold Crocs 1 Miles: 20.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | 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. We had Fast and Testimony meeting, then a lesson on the final judgment in Sunday school, and the gift of the Holy Ghost in the Elder's Quorum. |
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran a total of 12, some with Mike and some with the kids. Benjamin ran 3, Jenny and Julia 2, Jacob 0.5 and Joseph 1. I retired my Crocs at 1553 miles due to the holes in the soles, and am now running in the new Crocs. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 0.00 | 0.00 | 1.25 | 12.25 |
|
A.M. Ran with Mike, then with the kids. Benjamin - 3, Jenny and Julia 2, Joseph 1, Jacob 0.5. Total of 12.25 for me.Mike and I did a pickup for 1.25. The target was to run 5:20 pace for 1 mile, then 5:00 pace for the last quarter. We did it faster - 5:15 through the first mile, then high 72 for the last quarter, total of 6:27.9. I was happy that 72 quarter came so easy, the entire time I was wondering if we were going to hit 75. But at the same time we passed another runner during the kick that was going around 9:00, and I could not tell at first if she was walking or running. So the ground was moving. I did a calculation - when you are going 4:50 you are moving at 10:26 pace relative to somebody going 9:00. That is, he is coming to you as fast as the trees do when you are running 10:26. If you slow down to 6:00, and he is still going 9:00, the rate of approach is 18:00 per mile. Even at 5:20 the rate of approach is only 13:05. Mike and I do not visit the 4:50 range too often due to the lack of fitness, so when we do we get to observe interesting visual effects.
|
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran with Mike, then with the kids. Benjamin - 3, Jenny and Julia 2, Joseph 1, Jacob 0.5. Total of 12 for me. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran with Mike, then with the kids. Benjamin - 3, Jenny and Julia 2, Joseph 1, Jacob 0.5. Total of 12 for me. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran with Mike, then with the kids. Benjamin - 3, Jenny and Julia 2, Joseph 1, Jacob 0.5. Total of 12 for me. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 16.25 | 3.75 | 0.00 | 0.00 | 20.00 |
|
A.M. Wet snowy long run with Mike. Total of 20 miles. Kids joined us for a part. Benjamin did 3, Jenny did 2, Julia 1 (stomach flu), Jacob 0.5 and Joseph 1. We met a couple - a brother and and sister, their names were Sherri and Dan, and ran with them for a while. Most of the time we managed a bit sub 8:00 pace. Then we did some pickups starting around mile 14. First a mile in 5:31, then in 5:51, then 1.5 in 8:45 (5:50 pace). Benjamin did his 3 miles in 22:07 with the last quarter in 89. It was one of those runs that I was happy to be done with and have in the books. But that is what builds character.
|
| Gold Crocs 2 Miles: 20.00 |
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | 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. The talks in Sacrament were on the true meaning of Christmas. I like those type of talks. Christmas is about the Atonement of Christ. His birth would not deserve a celebration had it not been for his sacrifice and resurrection. The lesson in Sunday school was on exaltation. I missed the Elder's Quorum lesson because Julia was sick and I had to take her home. |
| Night Sleep Time: 8.00 | Nap Time: 0.50 | Total Sleep Time: 8.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Ran with Mike, then with the kids. Total of 12. Benjamin did 3, Julia and Jenny 2, Joseph 1, and Jacob 0.5. Another wet run, glad to be done with it. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.55 | 0.00 | 0.00 | 0.00 | 12.55 |
| A.M. I thought that I was glad to be done with the run yesterday, but today's run added a new dimension. The trail was not usable if I wanted to get to work on time, so I paced back and forth on the 0.75 stretch of Independence Avenue until I was done with the distance. I thought of the irony of the name "Independence High School" - for kids that are trying too hard to prove their independence. Finished my 8 miles, then I got back home and started helping a neighbor get his truck out of the snow when Sarah came with our neighbor little girl who was in panic because she did not have a way to get to school on time for an event she considered to be very important - her brother was not willing to drive in the snow, nor would anybody else. Sarah came up with a brilliant idea - put her in the stroller and run with her. In spite of the snow and a late start I got her there only 4 minutes late, and out and back added 1.4 miles to my run. I am sure glad we home school our kids, though. Then I ran another 3.15 around the block with the kids. Jacob did 0.7, Joseph 1.05, Jenny and Julia 2.1, and Benjamin 3.15. I ended up with 12.55.
|
| Night Sleep Time: 0.00 | Nap Time: 0.00 | Total Sleep Time: 0.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12. Ran by myself, then with the kids. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.25 | 0.00 | 0.00 | 0.75 | 12.00 |
| A.M. Ran 12 total. Did 6x200 pickups between 36 and 38. Then ran with the kids. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.00 | Nap Time: 0.00 | Total Sleep Time: 7.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. Had some time on Christmas Eve and decided to run with each child individually while I can rather than combining some of the runs to save time. Did 4 with Benjamin in 31:51, 2 with Julia in 17:13, 1 with Joseph in 8:18, 0.5 with Jacob in 4:24, and 2 with Jenny in 16:48. Then the remaining 2.5 by myself. Total time for 12 miles was 1:35:12 (7:56 average) with 9.5 of done done with the kids ages 4 through 11! |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 5.00 | Nap Time: 1.00 | Total Sleep Time: 6.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 14.00 | 5.00 | 1.00 | 0.00 | 20.00 |
| Merry Christmas to all. Celebrated it with a long run. Total of 20. Did a part of it with the kids. Benjamin ran 3, Jenny and Julia 2, Jacob 0.5, and Joseph 1. Did a 5 mile tempo from 8.5 to 13.5 in 28:18 (5:46 - 5:38 - 5:40 - 5:40 - 5:34). Also picked it up to a bit sub-6:00 in the last mile to test/stimulate fuel storage. |
| Gold Crocs 2 Miles: 20.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | 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. The talks in Sacrament were on dealing with adversity. This seems to be a repeating theme, and I suppose for a good reason. A quote from Winston Churchill: "If you are going through hell, keep going!" The Sunday school lesson was on God as our Heavenly Father. The Elders Quorum lesson was on President Monson's talk on choice.
|
| Night Sleep Time: 8.00 | Nap Time: 0.00 | Total Sleep Time: 8.00 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 11.00 | 1.00 | 0.00 | 0.00 | 12.00 |
| A.M. Total of 12. Did a mile in 5:51. Ran with the kids. Benjamin did 3, Jenny 1.5 (some weird injury, probably growing pains), Julia -2, Joseph - 1, and Jacob 0.5. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 10.50 | 0.00 | 1.50 | 0.00 | 12.00 |
| A.M. Ran total of 12, including the kids runs. Did 1.5 pickup in 8:31. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.20 | 0.00 | 0.00 | 0.00 | 12.20 |
| A.M. Lots of sleet, wet snow falling down. I ran 8 by myself, and then 4.2 with the kids. Benjamin did 3.15, Jenny and Julia 2.1, Joseph 0.7 and Jacob 0.35. Everyone was thoroughly wet. |
| Gold Crocs 2 Miles: 12.20 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. The wet snow that fell down yesterday froze. So it was very slippery. Fortunately the trail got plowed. Ran a total of 12, including kids runs. Benjamin did 3, Jenny and Julia 2, Jacob 0.5, and Joseph 1. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Comments(1) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 12.00 | 0.00 | 0.00 | 0.00 | 12.00 |
| A.M. One more cold slippery run. Did a total of 12, 8 alone, the rest with the kids. Benjamin did 3, Jenny and Julia 2, Joseph 1, and Jacob 0.5. In the last two days everybody has slipped and fallen except me. That is unusual. I have gone on runs before where I've fallen 4 times in 10 miles. Maybe I am getting wiser with age. |
| Gold Crocs 2 Miles: 12.00 |
|
| Night Sleep Time: 7.50 | Nap Time: 0.00 | Total Sleep Time: 7.50 |
| | Add Comment |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 332.50 | 11.75 | 3.00 | 9.75 | 357.00 |
|
| Gold Crocs 1 Miles: 136.00 | Gold Crocs 2 Miles: 208.20 |
|
| Night Sleep Time: 216.50 | Nap Time: 1.50 | Total Sleep Time: 218.00 | |
|
|
| Debt Reduction Calculator |
|
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
|