Breaking the Wall

Week starting Jun 21, 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: 52.49 Year: 1576.49
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
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.7010.000.501.8261.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2026-06-22 06:04:13
Workout Totals: Distance9.000Time1:11:39.70Pace7:57.74
Another travel day. Ran 9 miles in Middletown, NJ.
Leg 1:
Distance9.000Time1:11:39.70Pace7:57.74ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.004.000.000.0010.00

Fast Running Friend Workout - 2026-06-23 09:02:11
Workout Totals: Distance10.000Time1:18:16.30Pace7:49.63
10 total. Quicker pace for 4 miles with Matthew. 2 always on the run miles.
Leg 1:
Distance1.000Time7:58.80Pace7:58.80ZoneEasy Miles
Alone.
Leg 2:
Distance2.000Time16:02.80Pace8:01.40ZoneEasy Miles
With Mary, Bella, and Leigha.
Leg 3:
Distance1.000Time8:56.40Pace8:56.40ZoneEasy Miles
With Andriy
Leg 4:
Distance4.000Time29:45.60Pace7:26.40ZoneMarathon Pace Miles
With Matthew.
Leg 5:
Distance1.000Time7:43.80Pace7:43.80ZoneEasy Miles
Always on the run.
Leg 6:
Distance1.000Time7:48.90Pace7:48.90ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.005.000.000.0010.00

Fast Running Friend Workout - 2026-06-24 09:23:08
Workout Totals: Distance10.000Time1:18:29.80Pace7:50.98
10 total. Quicker pace with Joseph. 2 always on the run miles.
Leg 1:
Distance1.000Time8:35.90Pace8:35.90ZoneEasy Miles
With Andriy
Leg 2:
Distance2.000Time16:20.80Pace8:10.40ZoneEasy Miles
With Bella and Leigha.
Leg 3:
Distance5.000Time37:58.60Pace7:35.72ZoneMarathon Pace Miles
With Joseph.
Leg 4:
Distance1.000Time7:45.80Pace7:45.80ZoneEasy Miles
Always on the run.
Leg 5:
Distance1.000Time7:48.70Pace7:48.70ZoneEasy Miles
Always on the run.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.1610.01

Fast Running Friend Workout - 2026-06-25 09:33:01
Workout Totals: Distance8.000Time1:04:56.60Pace8:07.07
10 total. Did a pickup on the uphill in 1:00.

The kids ran 3000 in the Utah USATF State Championship. Results:

Matthew 11:42.51
William 12:20.60
Stephen 12:51.78
Mary 14:34.91

I think Matthew, Stephen, and Mary had problems with a panic attack manifesting itself in different ways, William was just out of shape. I got an idea of something to try for them - start out fast and try to overwhelem the panic system - in races and in workouts. Will will see if this strategy has success on Saturday in the 1500.
Leg 1:
Distance2.000Time18:12.90Pace9:06.45ZoneEasy Miles
With Leigha, Bella, and Matthew.
Leg 2:
Distance1.000Time8:31.30Pace8:31.30ZoneEasy Miles
Leg 3:
Distance5.000Time38:12.40Pace7:38.48
Alone.
Split 1:Distance4.845Time37:12.20Pace7:40.72ZoneEasy Miles
Cumilative:Distance4.845Time37:12.20Pace7:40.72
Split 2:Distance0.155Time1:00.20Pace6:28.39ZoneVO2 Max Miles
Cumilative:Distance5.000Time38:12.40Pace7:38.48
Fast Running Friend Workout - 2026-06-25 18:14:03
Workout Totals: Distance2.000Time15:28.20Pace7:44.10
Leg 1:
Distance1.000Time7:43.20Pace7:43.20ZoneEasy Miles
Always on the trun
Leg 2:
Distance1.000Time7:45.00Pace7:45.00ZoneEasy Miles
Always on the run

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.001.000.501.5010.00

Fast Running Friend Workout - 2026-06-26 08:43:16
Workout Totals: Distance10.000Time1:19:30.10Pace7:57.01
10 total. Benjamin paced me through a 3 mile fartlek down the canyon in 19:30.
Leg 1:
Distance0.980Time8:15.90Pace8:26.02ZoneEasy Miles
Warm-up.
Leg 2:
Distance3.000Time19:30.00Pace6:30.00
Fartlek
Split 1:Distance0.250Time1:39.20Pace6:36.80ZoneThreshold Miles
Cumilative:Distance0.250Time1:39.20Pace6:36.80
Split 2:Distance0.250Time1:26.00Pace5:44.00ZoneVO2 Max Miles
Cumilative:Distance0.500Time3:05.20Pace6:10.40
Split 3:Distance0.250Time1:46.10Pace7:04.40ZoneThreshold Miles
Cumilative:Distance0.750Time4:51.30Pace6:28.40
Split 4:Distance0.250Time1:29.40Pace5:57.60ZoneVO2 Max Miles
Cumilative:Distance1.000Time6:20.70Pace6:20.70
Split 5:Distance0.250Time1:51.90Pace7:27.60ZoneMarathon Pace Miles
Cumilative:Distance1.250Time8:12.60Pace6:34.08
Split 6:Distance0.250Time1:24.50Pace5:38.00ZoneVO2 Max Miles
Cumilative:Distance1.500Time9:37.10Pace6:24.73
Split 7:Distance0.250Time1:49.70Pace7:18.80ZoneMarathon Pace Miles
Cumilative:Distance1.750Time11:26.80Pace6:32.46
Split 8:Distance0.250Time1:27.30Pace5:49.20ZoneVO2 Max Miles
Cumilative:Distance2.000Time12:54.10Pace6:27.05
Split 9:Distance0.250Time1:48.90Pace7:15.60ZoneMarathon Pace Miles
Cumilative:Distance2.250Time14:43.00Pace6:32.44
Split 10:Distance0.250Time1:28.60Pace5:54.40ZoneVO2 Max Miles
Cumilative:Distance2.500Time16:11.60Pace6:28.64
Split 11:Distance0.250Time1:50.20Pace7:20.80ZoneMarathon Pace Miles
Cumilative:Distance2.750Time18:01.80Pace6:33.38
Split 12:Distance0.250Time1:28.20Pace5:52.80ZoneVO2 Max Miles
Cumilative:Distance3.000Time19:30.00Pace6:30.00
Leg 3:
Distance3.020Time27:05.70Pace8:58.31ZoneEasy Miles
Distance.
Leg 4:
Distance1.000Time9:32.20Pace9:32.20ZoneEasy Miles
With Andriy
Leg 5:
Distance2.000Time15:06.30Pace7:33.15ZoneEasy Miles
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.850.000.000.1612.01

Fast Running Friend Workout - 2026-06-27 06:14:39
Workout Totals: Distance10.000Time1:18:48.60Pace7:52.86
12 total. Easy pace with one uphill pickup.

Kids ran in the Utah USATF State Championship. Results:

1500

Matthew 5:09.59 PR
William 5:24.23
Stephen 5:34.30
Bella 5:56.99 PR
Leigha 6:10.97 PR
Mary 6:20.79 PR

800

Bella 2:54.26 PR
Leigha 3:08.61 PR

I told Matthew to start out fast. He ran the first lap in 73.9, then slowed down to 84-85 and ended up running a decent time. The method to overload the panic sensor worked, I think.

William and Stephen ran respectable times for their current condition and challenges.

In the 1500 Bella ran a PR for the 400 (1:20), then 800 (2:59), and she managed to survive and go sub-6:00 for the whole distance.

Mary and Leigha had a more conservative start, but still too fast to hold it - 1:33, then 3:15 at the 800. Then Leigha more or less maintained, while Mary faded, but given that 3:15 was a 2 second 800 PR she held on quite well.

In the 800 Bella was too tired to start out too fast so she ran a perfect race with the splits of 85-89. Leigha also ran a perfect race splitting 93-95.

Bella and Leigha won their age divisions in both 1500 and 800.
Leg 1:
Distance10.000Time1:18:48.60Pace7:52.86
I think I ran this with Benjamin.
Split 1:Distance9.845Time1:17:48.70Pace7:54.22ZoneEasy Miles
Cumilative:Distance9.845Time1:17:48.70Pace7:54.22
Split 2:Distance0.155Time0:59.90Pace6:26.45ZoneVO2 Max Miles
Cumilative:Distance10.000Time1:18:48.60Pace7:52.86
Fast Running Friend Workout - 2026-06-27 20:22:12
Workout Totals: Distance2.000Time15:26.60Pace7:43.30
Leg 1:
Distance2.000Time15:26.60Pace7:43.30ZoneEasy Miles
With Matthew.
Leg 2:
Distance0.000Time0:03.60Pace0:00.00ZoneEasy Miles

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
48.7010.000.501.8261.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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