Breaking the Wall

Week starting Apr 12, 2015

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:

Miles:This week: 0.00 Month: 266.81 Year: 266.81
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1657.61
Brown Crocs 3 Lifetime Miles: 1438.17
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
White Crocs 1 Miles: 81.09
Night Sleep Time: 28.50Nap Time: 1.00Total Sleep Time: 29.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Day of rest. Went to church. Talked with my mother on Skype. Went for a walk in the evening with the family.

Night Sleep Time: 7.50Nap Time: 1.00Total Sleep Time: 8.50
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2015-04-13 06:51:38
Workout Totals: Distance12.100Time1:33:34.00Pace7:43.97
Usual run. Benjamin did 9, Jenny 4, Julia, Joseph and Jacob 3 - Joseph and Jacob were resting before the mile time trial tomorrow. William did 2, Stephen 1.

I have not been entering Sarah's runs, I should start for consistency. She ran 4 in 35:41 today - one of her faster times. I wonder if there are any kinds of Mother of Nine running records - if anybody knows of any running performances done by a mother of nine children I would like to know.
Leg 1:Distance9.100Time1:10:08.20Pace7:42.44
With Benjamin. Caught up to Sarah with a little bit less than 2 miles to go and helped her run 35:41 on her 4 mile course. She did a 7:58 mile in the middle.
Leg 2:Distance3.000Time23:25.80Pace7:48.60
With Joseph, Jacob, and Julia. Joseph and Jacob ran ahead and finished in around 23:08-23:09 - all over the last 230 meters or so. I am estimating they hit the last quarter which has a 230 meter uphill stretch grade varying from 3 to 6% in around 1:35. I stayed back with Julia and as I saw them pull away as if Julia and I were standing still I just thought Julia was falling apart, but she was running around 7:30 pace.

White Crocs 1 Miles: 12.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2015-04-14 08:16:04
Workout Totals: Distance11.702Time1:36:53.50Pace8:16.80
Today was the day of mile time trials. Jacob's was excellent - 5:57.3, new mile PR, first time under 6:00 becoming third child to break 6:00 and first while still 8 years old. Joseph had an OK one tying with Jacob in 5:57.3, also a new PR. Benjamin's was a bummer - he opened in 65.5 and then lost it mentally and just coasted at 5:00 pace finishing in 4:49.2. We will retry Thursday.

Joseph and Jacob opened in 86, Joseph was pushing me to go faster. In the second lap I sensed that Jacob was struggling and slowed it down to the slowest possible that would not make sub-6:00 out of reach - second lap was around 92.5. In the third lap both of them were struggling, but I moved forward to encourage a faster pace. The entire time Joseph was screaming No! I think he was worried about Jacob beating him. This got bad enough that I told him he needed to be quiet or he might ruin Jacob's chance for sub-6:00. Third lap was 91. In the last lap I told them to kick. Jacob needed sub-88 to break 6:00. Joseph did some screaming in the last lap, but not as much as in in the third. In spite of the screaming the last lap was superb - 85 seconds, I was not expecting that at all. Joseph was a couple of steps ahead with 100 to go, but Jacob closed all of it in the kick and they finished together with a new PR for both.

I asked Joseph later to explain the screaming. He said it just came out and he could not control it. I suppose those things happen at the age of 10 when you feel your younger brother is about to beat you.

Other kids ran their usual distances.
Leg 1:Distance1.100Time9:26.50Pace8:35.00
Warm-up with Joseph and Jacob.
Leg 2:Distance1.000Time5:57.30Pace5:57.30
The epic time trial that resulted in Jacob breaking 6:00 for the first time and earning a guinea pig and Joseph tying with him and running a PR as well.
Leg 3:Distance1.000Time9:00.00Pace9:00.00
Cool-down with Joseph and Jacob.
Leg 4:Distance1.606Time13:51.30Pace8:37.62
Warm-up with Benjamin + strides.
Split 1:Distance1.050Time8:51.00Pace8:25.71
Split 2:Distance0.062Time0:15.90Pace4:16.45
Split 3:Distance0.062Time0:48.80Pace13:07.10
Split 4:Distance0.062Time0:16.30Pace4:22.90
Split 5:Distance0.370Time3:39.30Pace9:52.70
Leg 5:Distance0.496Time4:49.20Pace9:43.06
Benjamin's botched mile time trial. I ran the first and the third lap. Splits are at the 400 intervals except the last one which includes the 9.34 meter tax.
Split 1:Distance0.248Time1:05.50Pace4:24.11
Split 2:Distance0.000Time1:13.30Pace0:00.00
Split 3:Distance0.248Time1:15.40Pace5:04.03
Split 4:Distance0.000Time1:15.00Pace0:00.00
Leg 6:Distance1.500Time13:02.80Pace8:41.87
Cool-down with Benjamin.
Leg 7:Distance5.000Time40:46.40Pace8:09.28
More distance with Benjamin.

White Crocs 1 Miles: 11.70
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 - 2015-04-15 07:53:53
Workout Totals: Distance13.000Time1:43:42.10Pace7:58.62
Easy run today. 13 for me, Benjamin did 9, Joseph, Jacob, and Jenny 4, Julia 3, William 2, Stephen 1. Got some snow.
Leg 1:Distance4.000Time32:25.00Pace8:06.25
With Joseph and Jacob.
Leg 2:Distance9.000Time1:11:17.10Pace7:55.23
With Benjamin.

White Crocs 1 Miles: 13.00
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 - 2015-04-16 08:48:39
Workout Totals: Distance11.608Time1:34:02.10Pace8:06.05
Today Benjamin and Julia did mile time trials. Benjamin did in on the track, Julia in the canyon.

Benjamin ran 4:39.4. I ran 600 with him from 409.34 to 1009.34. I cannot take the lead anymore even for those short stretches at his mile pace when he does not crash. It took him 2.1 to get from the start to 4 laps to go, then he ran the next 400 in 64.7, followed by 70.3. So far so good. The demons attacked him over the next lap which he ran in 74.0, but he was able to shake them in the last lap with 68.3.

The time was a PR by 1.5 seconds. Not that great, but there was some wind today. What I was happy about was that he won the battle against the demons, and also that while fighting it he could still run a quarter in 74.

Julia ran an even paced 6:19.8 down the canyon on our standard course. Benjamin, Joseph, and Jacob helped me pace her. Next step for her is to run this time on the track.
Leg 1:Distance1.806Time15:24.40Pace8:31.85
Warm-up and strides with Benjamin.
Split 1:Distance1.250Time10:14.10Pace8:11.28
Split 2:Distance0.062Time0:16.30Pace4:22.90
Split 3:Distance0.062Time0:52.30Pace14:03.55
Split 4:Distance0.062Time0:16.20Pace4:21.29
Split 5:Distance0.370Time3:45.50Pace10:09.46
Leg 2:Distance0.372Time4:39.40Pace12:31.08
Benjamin's time trial. New PR. I ran 600 with him in the middle in 1:46.9. Considered going to the 800, but I felt I was falling off pace, and I wanted to be able to talk when Benjamin had a lap left.
Split 1:Distance0.000Time0:02.10Pace0:00.00
Split 2:Distance0.000Time1:04.70Pace0:00.00
Split 3:Distance0.248Time1:10.30Pace4:43.47
Split 4:Distance0.124Time0:36.40Pace4:53.55
Split 5:Distance0.000Time0:37.60Pace0:00.00
Split 6:Distance0.000Time1:08.30Pace0:00.00
Leg 3:Distance1.450Time12:40.20Pace8:44.28
Back to the house with Benjamin.
Leg 4:Distance0.700Time6:01.10Pace8:35.86
Warm-up with Julia, Benjamin, Joseph, and Jacob.
Leg 5:Distance1.000Time6:19.80Pace6:19.80
Julia's time trial.
Leg 6:Distance2.280Time18:59.50Pace8:19.78
Cool-down with Benjamin, Julia, Joseph, and Jacob.
Leg 7:Distance4.000Time29:57.70Pace7:29.43
Back to the car alone.

White Crocs 1 Miles: 11.60
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 - 2015-04-17 07:23:41
Workout Totals: Distance13.100Time1:41:37.50Pace7:45.46
Usual run. Total of 13. Kids ran their usual distances - Benjamin 9, Jenny, Joseph, and Jacob - 4, Julia - 3, William - 2, Stephen - 1. Stephen's new fruit snack standard is 10:00 mile and he usually gets it.
Leg 1:Distance9.100Time1:10:32.50Pace7:45.11
With Benjamin
Leg 2:Distance4.000Time31:05.00Pace7:46.25
With Joseph and Jacob.

White Crocs 1 Miles: 13.10
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance

Fast Running Friend Workout - 2015-04-18 08:07:35
Workout Totals: Distance19.590Time2:41:12.60Pace8:13.75
19.5 total. Benjamin did 12.7 with a workout 3x1 mile down the canyon with 200 recovery jog. I did half miles with longer recovery with him. This was a breakthrough workout for him. I gave him a target of 4:48 for the first one, then just try 4:48s for the rest of it expecting something like 4:53-4:51 for the remaining two - 200 is a very short recovery, the workout is basically like racing 3 miles. He did 4:51, 4:48, 4:44. I knew something was different when I noticed that within 100 meters of jogging after the first interval his breathing sounded recovered. Another good sign is that when he finished the last one he was standing up instead of laying on the ground like he usually does. Something in the area of aerobic support got rewired in his body, which I suppose you should expect around the age of 16. We will see if he can translate that rewiring into a decent 5000 performance next week in the Clarence Robison Invitational.

I had a decent workout as well - 2:27.6, 2:25.7, 2:22.3. On the last one after the first quarter in 71 I thought I was going to lose it, but one step at a time I was able to maintain the pace to the finish.

Julia, Joseph, and Jacob did a long run today - 5 miles. Other kids ran their usual distances.
Leg 1:Distance5.550Time45:10.10Pace8:08.31
Warm-up with Benjamin.
Leg 2:Distance3.040Time20:03.20Pace6:35.79
The workout.
Split 1:Distance0.500Time2:27.60Pace4:55.20
Split 2:Distance0.540Time4:23.40Pace8:07.78
Split 3:Distance0.500Time2:25.70Pace4:51.40
Split 4:Distance0.500Time4:35.70Pace9:11.40
Split 5:Distance0.500Time2:22.30Pace4:44.60
Split 6:Distance0.500Time3:48.50Pace7:37.00
Leg 3:Distance4.000Time34:55.80Pace8:43.95
Cool-down with Benjamin.
Leg 4:Distance5.000Time43:13.30Pace8:38.66
With Julia, Joseph, and Jacob.
Leg 5:Distance1.000Time9:53.10Pace9:53.10
With William, and Stephen.
Leg 6:Distance1.000Time7:57.10Pace7:57.10
With William.

White Crocs 1 Miles: 19.59
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
White Crocs 1 Miles: 81.09
Night Sleep Time: 28.50Nap Time: 1.00Total Sleep Time: 29.50
Debt Reduction Calculator

Featured Announcements
Lone Faithfuls
(need a comment):