Breaking the Wall

Week starting Sep 30, 2018

Previous WeekRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageMonth ViewYear View
Graph View
Next Week
15% off for Fast Running Blog members at St. George Running Center!


Orem,UT,United States

Member Since:

Jan 27, 1986



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.


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:

Russian champion tries Crocs, commits to racing a marathon in them

Nikolay Chavkin in the video below did 3x1000, first two in Adidas carbon-fiber models, the last one in Crocs. Surprised by the result (2:52, 2:52, 2:50) with the fastest interval done in Crocs, he committed to racing a marathon in Crocs if the video gets 42K likes and 195 comments (for 42 km 195 m, the marathon distance). Nikolay's current marathon PR is 2:14:00. The video was created by a Russian sporting goods store chain. Their moto is "more sports - brighter life", which we think is wonderful, and also deserves a Like. If you want to see a fast marathon in Crocs, go to the video and click the Like button. And make sure to share it with your friends.

Miles:This week: 0.00 Month: 100.09 Year: 3033.01
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Brown Crocs 4 Lifetime Miles: 1334.06
Amoji 1 Lifetime Miles: 130.19
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Navy Crocs Miles: 80.39
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day of rest. Went to church.

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

Fast Running Friend Workout - 2018-10-01 08:33:29
Workout Totals: Distance15.550Time1:55:49.90Pace7:26.94
Ended up doing more miles today than I planned due to the confusion of where Sarah was going to park the car. Total of 15.5. Did 2 miles down the canyon in 11:37. Usual distances for the kids.
Leg 1:Distance11.550Time1:23:05.60Pace7:11.65
Part with Jenny, part alone.
Split 1:Distance4.550Time34:27.20Pace7:34.33
Split 2:Distance2.000Time11:37.60Pace5:48.80
Split 3:Distance5.000Time37:00.80Pace7:24.16
Leg 2:Distance1.000Time7:52.60Pace7:52.60
With Stephen, Bonnie, Joseph, Jacob, and Jenny.
Leg 3:Distance3.000Time24:51.70Pace8:17.23
With William, Joseph, Jacob, Bonnie, and Jenny.

Navy Crocs Miles: 15.55
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2018-10-02 09:07:21
Workout Totals: Distance11.991Time1:33:12.00Pace7:46.35
Track workout in the AM with the kids. Joseph did 200 in 31.5. Stephen did 2x1 mile in 6:57, 6:46. Julia ran 1 mile in 6:57, then 4x400 in the 90-94 range. Total of about 12 miles for the day for me. Usual total distances for everybody, I think.
Leg 1:Distance1.000Time7:33.50Pace7:33.50
With Matthew.
Leg 2:Distance1.000Time6:57.00Pace6:57.00
With Stephen and Julia.
Leg 3:Distance0.871Time8:08.90Pace9:21.31
Warm-up/strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:17.00Pace4:34.19
Split 3:Distance0.062Time0:40.10Pace10:46.77
Split 4:Distance0.062Time0:17.10Pace4:35.81
Split 5:Distance0.186Time2:10.20Pace11:40.00
Split 6:Distance0.062Time0:15.70Pace4:13.23
Split 7:Distance0.375Time3:55.40Pace10:27.73
Leg 4:Distance0.124Time0:31.30Pace4:12.42
Raced Joseph in the 200.
Leg 5:Distance1.000Time6:46.10Pace6:46.10
With Stephen.
Leg 6:Distance0.996Time8:31.40Pace8:33.45
With Jacob and Julia.
Split 1:Distance0.250Time2:40.90Pace10:43.60
Split 2:Distance0.248Time1:30.70Pace6:05.73
Split 3:Distance0.250Time2:44.90Pace10:59.60
Split 4:Distance0.248Time1:34.90Pace6:22.66
Leg 7:Distance1.000Time7:34.30Pace7:34.30
Leg 8:Distance2.000Time15:00.00Pace7:30.00
Leg 9:Distance4.000Time32:09.50Pace8:02.38
With Jenny.

Navy Crocs Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2018-10-03 09:26:01
Workout Totals: Distance12.000Time1:28:11.20Pace7:20.93
Usual distances for everybody, did a 2 mile tempo down the canyon in 11:17.
Leg 1:Distance8.000Time55:33.60Pace6:56.70
Part with Jenny, part alone.
Split 1:Distance0.730Time6:07.20Pace8:23.01
Split 2:Distance1.000Time6:25.70Pace6:25.70
Split 3:Distance3.320Time24:56.40Pace7:30.72
Split 4:Distance2.000Time11:17.30Pace5:38.65
Split 5:Distance0.950Time6:47.00Pace7:08.42
Leg 2:Distance1.000Time7:47.90Pace7:47.90
With Stephen, Joseph, Jacob, Jenny (I think), and Bonnie.
Leg 3:Distance3.000Time24:49.70Pace8:16.57
With William, Bonnie, Joseph, Jacob, and Jenny.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2018-10-04 06:56:06
Workout Totals: Distance15.610Time2:04:49.50Pace7:59.79
Track day today. Paced Aaron Bartholomew through the mile in 5:52.1. Did a fast 400 with him in 74.4. Raced Joseph and Jacob in the 200. Jacob got 30.3, I got 31.4.

William ran the mile in 5:50.3 - Joseph, Jacob, and I paced him. Stephen did 800 in 3:18, then 2x400 at around 96. He was not having a good day, and on top of that his Croc kept falling off - not sure why. Julia did 4x400 with 400 recovery at around 90.

Overall usual distances for the kids.
Leg 1:Distance1.050Time8:25.60Pace8:01.52
Leg 2:Distance1.000Time5:52.10Pace5:52.10
Paced Aaron.
Leg 3:Distance0.900Time8:05.90Pace8:59.89
Recovery jog.
Leg 4:Distance0.248Time1:14.40Pace5:00.00
Fast 400 with Aaron.
Leg 5:Distance3.000Time25:55.90Pace8:38.63
Part with Aaron, part alone.
Leg 6:Distance0.062Time0:57.00Pace15:19.35
With Bella.
Leg 7:Distance1.000Time7:22.80Pace7:22.80
With Matthew.
Leg 8:Distance0.498Time4:56.00Pace9:54.38
Strides with Joseph and Jacob.
Split 1:Distance0.062Time0:33.40Pace8:58.71
Split 2:Distance0.062Time0:16.40Pace4:24.52
Split 3:Distance0.062Time0:50.30Pace13:31.29
Split 4:Distance0.062Time0:16.80Pace4:30.97
Split 5:Distance0.250Time2:59.10Pace11:56.40
Leg 9:Distance0.124Time0:36.50Pace4:54.35
200 with Joseph and Jacob.
Split 1:Distance0.124Time0:31.40Pace4:13.23
My time.
Split 2:Distance0.000Time0:05.10Pace0:00.00
Joseph's "I quit" time.
Leg 10:Distance1.000Time5:50.30Pace5:50.30
Paced William with Joseph and Jacob. Bonnie ran the last 2 laps in 2:56 and finished ahead.
Leg 11:Distance0.496Time3:18.00Pace6:39.19
With Stephen.
Leg 12:Distance1.736Time15:23.10Pace8:51.74
4x400 with Julia and Jacob.
Split 1:Distance0.248Time1:30.00Pace6:02.90
Split 2:Distance0.248Time3:01.10Pace12:10.24
Split 3:Distance0.248Time1:32.00Pace6:10.97
Split 4:Distance0.000Time0:00.20Pace0:00.00
Split 5:Distance0.248Time3:10.70Pace12:48.95
Split 6:Distance0.248Time1:28.70Pace5:57.66
Split 7:Distance0.248Time3:12.60Pace12:56.61
Split 8:Distance0.248Time1:27.80Pace5:54.03
Leg 13:Distance0.248Time1:36.10Pace6:27.50
With Stephen.
Leg 14:Distance0.248Time1:37.80Pace6:34.35
With Stephen.
Leg 15:Distance4.000Time33:38.00Pace8:24.50
With Jenny.

Navy Crocs Miles: 15.61
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2018-10-05 09:46:13
Workout Totals: Distance8.908Time1:10:50.10Pace7:57.11
Took Stephen to the track to redo the workout he did not finish the day before due to Croc problems. He ran 800 in 3:17.9, then 3x400 with 200 recovery in 87.8, 90.5, 93.9, 400 recovery, but still 98.5. I figured he needed more recovery to get the last one right, so I just jogged while he rested, and we did one more in 90.3. Then I ran a cool down with him and more distance to get the car with a mile pickup up the canyon in 5:57. Only about 10 for me, a bit over 4 for Stephen, usual distances for everybody else.
Leg 1:Distance1.050Time9:24.60Pace8:57.71
Warm-up with Stephen.
Leg 2:Distance0.496Time3:17.90Pace6:38.99
800 with Stephen.
Leg 3:Distance1.364Time12:49.30Pace9:24.00
4x400 with Stephen.
Split 1:Distance0.248Time1:27.80Pace5:54.03
Split 2:Distance0.124Time1:34.90Pace12:45.32
Split 3:Distance0.248Time1:30.50Pace6:04.92
Split 4:Distance0.124Time1:47.60Pace14:27.74
Split 5:Distance0.248Time1:33.90Pace6:18.63
Split 6:Distance0.124Time3:16.10Pace26:21.45
Split 7:Distance0.248Time1:38.50Pace6:37.18
Leg 4:Distance0.750Time5:30.90Pace7:21.20
Leg 5:Distance0.248Time1:30.30Pace6:04.11
400 with Stephen.
Leg 6:Distance1.000Time9:11.80Pace9:11.80
Cool-down with Stephen.
Leg 7:Distance4.000Time29:05.30Pace7:16.32
Alone - did a tempo pickup uphill.
Split 1:Distance2.520Time19:14.10Pace7:37.98
Split 2:Distance1.000Time5:57.60Pace5:57.60
Split 3:Distance0.480Time3:53.60Pace8:06.67

Navy Crocs Miles: 8.91
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2018-10-06 06:51:48
Workout Totals: Distance16.330Time1:55:09.10Pace7:03.09
Total of 16, 2x4 down the canyon with Chad: 11:41, 11:43, 11:33, 11:08 (5:41, 5:27). Usual Saturday distances for the kids.

Watched the General Conference the rest of the day.
Leg 1:Distance16.330Time1:55:09.10Pace7:03.09
Workout with Chad.
Split 1:Distance3.220Time25:59.70Pace8:04.38
Split 2:Distance2.000Time11:41.60Pace5:50.80
Split 3:Distance2.020Time17:06.00Pace8:27.92
Split 4:Distance2.000Time11:34.60Pace5:47.30
Split 5:Distance1.020Time8:50.20Pace8:39.80
Split 6:Distance2.000Time11:33.30Pace5:46.65
Split 7:Distance1.020Time8:33.50Pace8:23.43
Split 8:Distance2.000Time11:08.90Pace5:34.45
Split 9:Distance1.050Time8:41.30Pace8:16.48

Navy Crocs Miles: 16.33
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
Navy Crocs Miles: 80.39
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator
Featured Announcements
Lone Faithfuls
(need a comment):