Breaking the Wall

March 2019

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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 nine children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary, and Bella.  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:

Miles:This week: 0.00 Month: 141.72 Year: 762.89
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 120.59
Brown Crocs 1 Lifetime Miles: 1509.03
Brown Crocs 2 Lifetime Miles: 987.95
Navy Crocs Lifetime Miles: 1529.15
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
127.481.508.504.24141.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.080.000.001.0012.08

Fast Running Friend Workout - 2019-03-01 16:02:45
Workout Totals: Distance12.080Time1:31:33.70Pace7:34.78
Did 4x0.25 with 0.125 recovery with Joseph and Jacob down the canyon targeting 75, but we did 71.3 and 70.2 on the last two. Joseph stayed with me on all of them. Jacob fell back on the last one and got 72.8. Bonnie did the first three, stayed with us on the first two, the last one I think she had around 75. Stephen did a few 100 meter stretches, total of 5 miles. William ran easy 5.

Matthew set a new mile PR on the little boy course - 7:05.6 - splits 1:48, 1:49, 1:46, 1:40. Finally his quantity of fast runs translated into quality.
Leg 1:Distance1.355Time10:50.50Pace8:00.07
Warm-up.
Leg 2:Distance4.725Time36:36.70Pace7:44.91
Workout with the kids.
Split 1:Distance0.250Time1:15.50Pace5:02.00
Cumilative:Distance0.250Time1:15.50Pace5:02.00
Split 2:Distance0.125Time1:19.40Pace10:35.20
Cumilative:Distance0.375Time2:34.90Pace6:53.07
Split 3:Distance0.250Time1:14.30Pace4:57.20
Cumilative:Distance0.625Time3:49.20Pace6:06.72
Split 4:Distance0.125Time1:22.40Pace10:59.20
Cumilative:Distance0.750Time5:11.60Pace6:55.47
Split 5:Distance0.250Time1:11.70Pace4:46.80
Cumilative:Distance1.000Time6:23.30Pace6:23.30
Split 6:Distance0.125Time1:32.30Pace12:18.40
Cumilative:Distance1.125Time7:55.60Pace7:02.76
Split 7:Distance0.250Time1:10.20Pace4:40.80
Cumilative:Distance1.375Time9:05.80Pace6:36.95
Split 8:Distance3.350Time27:30.90Pace8:12.81
Cumilative:Distance4.725Time36:36.70Pace7:44.91
Leg 3:Distance1.000Time7:01.40Pace7:01.40
Alone.
Leg 4:Distance4.000Time29:59.50Pace7:29.88
Part with Julia, part alone.
Leg 5:Distance1.000Time7:05.60Pace7:05.60
With Matthew and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.350.003.000.0016.35

Fast Running Friend Workout - 2019-03-02 11:29:33
Workout Totals: Distance16.350Time2:05:47.50Pace7:41.62
Total of 16. Was tired today. Did not want to run, but made myself go. Ran the first 4 miles with Joseph, Jacob, and Bonnie - they did a total of 8. Said a prayer during the run, asked the Lord to help me learn to enjoy running. Somehow managed to have run for 34 years without enjoying it. When I was younger, I had more raw willpower, and it did not matter that I did not like running that much. Now that I am older I need to learn to like it to keep running.

In answer to my prayer Armando showed up. He was able to run the first mile of the 3 mile tempo with me. I was tired, my legs were not moving, could barely run sub-6:00. It was raining/snowing, but not so bad to justify struggling so much to run so slow. But I did make it through the tempo, though I just wanted to stop after the first two miles.

Then I ran to the house with Armando - we shared some knowledge - I told him how I thought he could get faster and recover better, and he taught me how to properly say it in Spanish. 5 more with William and Stephen, took a nap, ate dinner, and ran another mile with Matthew.
Leg 1:Distance5.020Time40:09.80Pace8:00.04
Part with Joseph, Jacob, and Bonnie.
Leg 2:Distance5.330Time38:11.50Pace7:09.92
Tempo run + cool down with Armando.
Split 1:Distance3.000Time17:50.70Pace5:56.90
Cumilative:Distance3.000Time17:50.70Pace5:56.90
First mile with Armando, the rest alone down the canyon.
Split 2:Distance2.330Time20:20.80Pace8:43.95
Cumilative:Distance5.330Time38:11.50Pace7:09.92
Leg 3:Distance5.000Time39:40.70Pace7:56.14
With William and Stephen.
Leg 4:Distance1.000Time7:45.50Pace7:45.50
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.501.500.0013.00

Fast Running Friend Workout - 2019-03-04 08:33:50
Workout Totals: Distance13.000Time1:40:55.00Pace7:45.77
Felt stronger today. Total of 13. Did a pickup with Jenny for 0.5 in 3:04, then kept going and ran 2:44 for the next 0.5 to get 5:48 for the mile. Then also did a pickup with Joseph, Jacob, and Bonnie for 1 mile in 5:47 in the afternoon - this is Bonnie PR for down the canyon.
Leg 1:Distance6.000Time47:06.10Pace7:51.02
With Jenny.
Split 1:Distance3.050Time25:01.60Pace8:12.33
Cumilative:Distance3.050Time25:01.60Pace8:12.33
Split 2:Distance0.500Time3:04.90Pace6:09.80
Cumilative:Distance3.550Time28:06.50Pace7:55.07
Split 3:Distance0.500Time2:44.00Pace5:28.00
Cumilative:Distance4.050Time30:50.50Pace7:36.91
Split 4:Distance1.950Time16:15.60Pace8:20.31
Cumilative:Distance6.000Time47:06.10Pace7:51.02
Leg 2:Distance6.000Time46:29.30Pace7:44.88
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance3.050Time24:21.80Pace7:59.28
Cumilative:Distance3.050Time24:21.80Pace7:59.28
Split 2:Distance1.000Time5:47.70Pace5:47.70
Cumilative:Distance4.050Time30:09.50Pace7:26.79
Split 3:Distance1.950Time16:19.80Pace8:22.46
Cumilative:Distance6.000Time46:29.30Pace7:44.88
Leg 3:Distance1.000Time7:19.60Pace7:19.60
With Matthew and I think maybe Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.970.001.001.1212.09

Fast Running Friend Workout - 2019-03-05 09:46:07
Workout Totals: Distance12.100Time1:35:11.30Pace7:52.01
Total of around 12. All intervals down the canyon. Did 3x0.375 with Joseph and Jacob (1:53.8, 1:51.2, 1:50.6) - 0.125 recovery. The target was 1:52.5 - 5:00 pace. We are working on getting used to that pace so we can break 5:00 down the canyon first. Then, once successful, we will try to repeat or at least get close on the track. Bonnie and William did 2x0.25 in around 77 or so - they both were not 100% today.

Also did Stephen's workout with William - 4x0.25 with 0.125 recovery with the target of 90 seconds - we were a bit faster.

William and Stephen ended up with 7 total today - somewhat on accident.
Leg 1:Distance4.000Time31:45.20Pace7:56.30
With Jenny.
Leg 2:Distance1.350Time10:59.30Pace8:08.37
Warm-up with Joseph, Jacob, Bonnie, William, and Stephen.
Leg 3:Distance2.000Time14:46.10Pace7:23.05
Workout with Joseph and Jacob - part with Bonnie and William - 3x0.375 down the canyon.
Split 1:Distance0.375Time1:53.80Pace5:03.47
Cumilative:Distance0.375Time1:53.80Pace5:03.47
Split 2:Distance0.125Time1:39.80Pace13:18.40
Cumilative:Distance0.500Time3:33.60Pace7:07.20
Split 3:Distance0.375Time1:51.20Pace4:56.53
Cumilative:Distance0.875Time5:24.80Pace6:11.20
Split 4:Distance0.125Time1:26.00Pace11:28.00
Cumilative:Distance1.000Time6:50.80Pace6:50.80
Split 5:Distance0.375Time1:50.60Pace4:54.93
Cumilative:Distance1.375Time8:41.40Pace6:19.20
Split 6:Distance0.625Time6:04.70Pace9:43.52
Cumilative:Distance2.000Time14:46.10Pace7:23.05
Leg 4:Distance3.750Time30:00.70Pace8:00.19
Workout with William and Stephen - 4x0.25 down the canyon.
Split 1:Distance0.250Time1:30.00Pace6:00.00
Cumilative:Distance0.250Time1:30.00Pace6:00.00
Split 2:Distance0.125Time1:35.00Pace12:40.00
Cumilative:Distance0.375Time3:05.00Pace8:13.33
Split 3:Distance0.250Time1:27.20Pace5:48.80
Cumilative:Distance0.625Time4:32.20Pace7:15.52
Split 4:Distance0.125Time1:38.40Pace13:07.20
Cumilative:Distance0.750Time6:10.60Pace8:14.13
Split 5:Distance0.250Time1:28.80Pace5:55.20
Cumilative:Distance1.000Time7:39.40Pace7:39.40
Split 6:Distance0.125Time1:42.30Pace13:38.40
Cumilative:Distance1.125Time9:21.70Pace8:19.29
Split 7:Distance0.250Time1:29.70Pace5:58.80
Cumilative:Distance1.375Time10:51.40Pace7:53.75
Split 8:Distance2.375Time19:09.30Pace8:03.92
Cumilative:Distance3.750Time30:00.70Pace8:00.19
Leg 5:Distance1.000Time7:40.00Pace7:40.00
With Matthew, William, and Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.000.0011.00

Fast Running Friend Workout - 2019-03-06 09:45:21
Workout Totals: Distance11.000Time1:26:16.20Pace7:50.56
Total of 11. Took it easy today to recovery from yesterday's workout. Usual distances for the kids.
Leg 1:Distance4.000Time31:09.80Pace7:47.45
With Jenny.
Leg 2:Distance6.000Time47:40.60Pace7:56.77
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:25.80Pace7:25.80
With Matthew and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-03-07 10:02:45
Workout Totals: Distance12.000Time1:30:55.20Pace7:34.60
Usual 12 today, usual distances for the kids. Did a mile pickup in 5:39.9 with Joseph and Jacob, first 0.5 was in 2:54 with Bonnie, then we sped up a bit, then a lot in the last quarter which we did in 79.
Leg 1:Distance5.000Time38:47.00Pace7:45.40
Alone.
Leg 2:Distance6.000Time44:44.80Pace7:27.47
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:43.20Pace7:46.62
Cumilative:Distance3.050Time23:43.20Pace7:46.62
Split 2:Distance1.000Time5:39.90Pace5:39.90
Cumilative:Distance4.050Time29:23.10Pace7:15.33
Split 3:Distance1.950Time15:21.70Pace7:52.67
Cumilative:Distance6.000Time44:44.80Pace7:27.47
Leg 3:Distance1.000Time7:23.40Pace7:23.40
With Matthew.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.030.001.000.0012.03

Fast Running Friend Workout - 2019-03-08 14:13:16
Workout Totals: Distance12.030Time1:32:20.00Pace7:40.52
12 total, more or less usual distances for the kids. Did a mile pickup with Joseph, Jacob, and Bonnie in 5:48. Also Matthew wanted to run in the canyon today, so he did 2 miles, one down in 7:05, then a bit of rest, and one up in 7:47. Then ran 4 more with William, we got some snow and rain on us in the canyon, but once we got out, it was much better.
Leg 1:Distance6.000Time46:07.30Pace7:41.22
With Joseph, Jacob, and Bonnie - part with Stephen.
Split 1:Distance3.050Time24:24.10Pace8:00.03
Cumilative:Distance3.050Time24:24.10Pace8:00.03
Split 2:Distance1.000Time5:48.40Pace5:48.40
Cumilative:Distance4.050Time30:12.50Pace7:27.53
Split 3:Distance1.950Time15:54.80Pace8:09.64
Cumilative:Distance6.000Time46:07.30Pace7:41.22
Leg 2:Distance1.000Time7:05.80Pace7:05.80
With Matthew down the canyon.
Leg 3:Distance1.000Time7:47.00Pace7:47.00
With Matthew up the canyon.
Leg 4:Distance4.030Time31:19.90Pace7:46.48
With William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.051.001.001.1217.17

Fast Running Friend Workout - 2019-03-09 11:48:06
Workout Totals: Distance17.175Time2:10:58.90Pace7:37.58
Total of about 16, did 3x0.375 with 0.125 recovery with Joseph and Jacob at 5:00 pace, then 4x0.25 at a bit faster than 90 with William, Stephen, and Bonnie, then a 2 mile tempo in 11:13 (5:37, 5:36) alone - all down the canyon. Also did 6 more with Jenny in the evening with a mile pickup in 6:18.
Leg 1:Distance1.300Time10:41.50Pace8:13.46
Warm-up.
Leg 2:Distance2.000Time15:13.10Pace7:36.55
Workout with Joseph and Jacob.
Split 1:Distance0.375Time1:53.70Pace5:03.20
Cumilative:Distance0.375Time1:53.70Pace5:03.20
Split 2:Distance0.125Time1:32.90Pace12:23.20
Cumilative:Distance0.500Time3:26.60Pace6:53.20
Split 3:Distance0.375Time1:52.80Pace5:00.80
Cumilative:Distance0.875Time5:19.40Pace6:05.03
Split 4:Distance0.125Time1:42.10Pace13:36.80
Cumilative:Distance1.000Time7:01.50Pace7:01.50
Split 5:Distance0.375Time1:52.20Pace4:59.20
Cumilative:Distance1.375Time8:53.70Pace6:28.15
Split 6:Distance0.625Time6:19.40Pace10:07.04
Cumilative:Distance2.000Time15:13.10Pace7:36.55
Leg 3:Distance4.375Time35:21.40Pace8:04.89
Workout with William, Stephen, and Bonnie.
Split 1:Distance0.250Time1:28.00Pace5:52.00
Cumilative:Distance0.250Time1:28.00Pace5:52.00
Split 2:Distance0.125Time1:32.80Pace12:22.40
Cumilative:Distance0.375Time3:00.80Pace8:02.13
Split 3:Distance0.250Time1:29.30Pace5:57.20
Cumilative:Distance0.625Time4:30.10Pace7:12.16
Split 4:Distance0.125Time1:40.00Pace13:20.00
Cumilative:Distance0.750Time6:10.10Pace8:13.47
Split 5:Distance0.250Time1:29.00Pace5:56.00
Cumilative:Distance1.000Time7:39.10Pace7:39.10
Split 6:Distance0.125Time1:37.70Pace13:01.60
Cumilative:Distance1.125Time9:16.80Pace8:14.93
Split 7:Distance0.250Time1:27.00Pace5:48.00
Cumilative:Distance1.375Time10:43.80Pace7:48.22
Split 8:Distance3.000Time24:37.60Pace8:12.53
Cumilative:Distance4.375Time35:21.40Pace8:04.89
Leg 4:Distance2.500Time15:14.80Pace6:05.92
Alone, did a tempo.
Split 1:Distance2.000Time11:13.10Pace5:36.55
Cumilative:Distance2.000Time11:13.10Pace5:36.55
Split 2:Distance0.500Time4:01.70Pace8:03.40
Cumilative:Distance2.500Time15:14.80Pace6:05.92
Leg 5:Distance1.000Time7:26.10Pace7:26.10
With Matthew.
Leg 6:Distance6.000Time47:02.00Pace7:50.33
With Jenny.
Split 1:Distance3.050Time24:15.60Pace7:57.25
Cumilative:Distance3.050Time24:15.60Pace7:57.25
Split 2:Distance1.000Time6:18.80Pace6:18.80
Cumilative:Distance4.050Time30:34.40Pace7:32.94
Split 3:Distance1.950Time16:27.60Pace8:26.46
Cumilative:Distance6.000Time47:02.00Pace7:50.33

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

Fast Running Friend Workout - 2019-03-11 14:43:53
Workout Totals: Distance13.000Time1:47:15.40Pace8:15.03
Took it easy today, total of 13. Did a test on Julia to see what her HR is doing at a faster pace. Even though at 8:30 pace her HR is around 170, for the life of her she could not get it above 188 when we picked it up, and she could only run 6:50 down the canyon. So sounds like weak adrenal glands, need to figure out what to do about them. One thing I told her to do is to make sure she gets to bed early and takes naps. Matthew insisted on running on the track. I told him he had to run the first quarter in under 1:45 if I took the trouble to drive him there, or he would not get his standard popsicle for the run. He agreed to the deal. His first lap was 1:38, then he still ran decent - 1:48, 1:49, and all he had to do in the last lap to PR was 1:46, but he just said he did not want the record and coasted in with 1:51 finishing in 7:09. Afterwards, we had a discussion about not letting a bird fly away when you have it in your hands.
Leg 1:Distance6.000Time50:57.00Pace8:29.50
With Julia.
Split 1:Distance3.050Time25:55.40Pace8:29.97
Cumilative:Distance3.050Time25:55.40Pace8:29.97
Split 2:Distance1.000Time6:50.30Pace6:50.30
Cumilative:Distance4.050Time32:45.70Pace8:05.36
Split 3:Distance1.950Time18:11.30Pace9:19.64
Cumilative:Distance6.000Time50:57.00Pace8:29.50
Leg 2:Distance6.000Time49:08.80Pace8:11.47
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 3:Distance1.000Time7:09.60Pace7:09.60
With Matthew and William on the track.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.001.0011.00

Fast Running Friend Workout - 2019-03-12 09:48:56
Workout Totals: Distance11.000Time1:26:54.10Pace7:54.01
11 total, paced Sarah to 7:40 mile down the canyon, then in the afternoon did a workout with Joseph and Jacob - 2x0.5 with 0.25 recovery down the canyon. Joseph and I got 2:27.5, 2:29.8. Jacob had 2:28/2:33. Bonnie and William did 2x0.25 with us. Bonnie kept up, William was back a couple of seconds. Stephen had sore throat, so I just had him run easy. More or less usual distances for the kids, except Joseph, Jacob, and William did an extra mile with Matthew.
Leg 1:Distance0.650Time5:02.20Pace7:44.92
Warm-up.
Leg 2:Distance1.000Time7:40.60Pace7:40.60
Paced Sarah.
Leg 3:Distance2.350Time17:21.70Pace7:23.28
More distance.
Leg 4:Distance1.450Time12:16.50Pace8:27.93
Warm-up with the kids.
Leg 5:Distance4.550Time36:55.40Pace8:06.90
Workout with Joseph and Jacob - part with Bonnie and William.
Split 1:Distance0.500Time2:27.50Pace4:55.00
Cumilative:Distance0.500Time2:27.50Pace4:55.00
Split 2:Distance0.250Time2:44.70Pace10:58.80
Cumilative:Distance0.750Time5:12.20Pace6:56.27
Split 3:Distance0.500Time2:29.80Pace4:59.60
Cumilative:Distance1.250Time7:42.00Pace6:09.60
Split 4:Distance3.300Time29:13.40Pace8:51.33
Cumilative:Distance4.550Time36:55.40Pace8:06.90
Leg 6:Distance1.000Time7:37.70Pace7:37.70
With Matthew, Joseph, Jacob, and William.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-03-13 15:53:01
Workout Totals: Distance12.000Time1:33:32.50Pace7:47.71
12 total, usual distances for the kids.
Leg 1:Distance6.000Time47:30.80Pace7:55.13
With Joseph and Jacob.
Leg 2:Distance1.000Time7:22.30Pace7:22.30
With Matthew and William.
Leg 3:Distance5.000Time38:39.40Pace7:43.88
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
127.481.508.504.24141.72
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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