Breaking the Wall

SLC Track Club Winter Series 5 K

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:	0.00	Year:	3010.45
Saucony Type A Lifetime Miles:						640.15
Bare Feet Lifetime Miles:						450.37
Nike Double Stroller Lifetime Miles:						124.59
Brown Crocs 4 Lifetime Miles:						1334.06
Amoji 1 Lifetime Miles:						732.60
Amoji 2 Lifetime Miles:						436.69
Amoji 3 Lifetime Miles:						380.67
Lopsie Sports Sandals Lifetime Miles:						818.02
Lopsie Sports Sandals 2 Lifetime Miles:						637.27
Iprome Garden Clogs Lifetime Miles:						346.18
Beslip Garden Clogs Lifetime Miles:						488.26
Joybees 1 Lifetime Miles:						1035.60
Madctoc Clogs Lifetime Miles:						698.29
Blue Crocs Lifetime Miles:						1164.32
Kimisant Black Clogs Lifetime Miles:						720.62
Black Crocs 2023 Lifetime Miles:						1743.12
White Slip Resistant Crocs Lifetime Miles:						759.93

Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.50	2.16	2.50	4.89	72.05

Neon Crocs 1 Miles: 56.55

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

Sun, Jan 19, 2020

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.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Mon, Jan 20, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.60	1.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-20 13:58:53
Workout Totals: Distance12.000Time1:32:47.60Pace7:43.97
Usual 12 with pickups, usual distances for the kids. With Julia we have been doing the run at a faster pace but with stops every 0.75 miles after the first mile. For one reason or another this seems to work better than running straight at a slower pace. Need to figure out what is going on. For some reason she struggles to breathe and starts wheezing at speeds as slow as 8:00 per mile. I figure the best way to attack it is just put her through the struggle and see if she can learn to relax and pull in the air. Matthew insisted on going to the canyon today, so we had him run a fast mile down - he ran a canyon PR of 6:29.
Leg 1:Distance4.000Time30:06.40Pace7:31.60
With Julia.
Leg 2:Distance1.000Time6:29.60Pace6:29.60
With Matthew, Joseph, and Jacob down the canyon.
Leg 3:Distance1.000Time8:26.20Pace8:26.20
Same group coming back to the car.
Leg 4:Distance4.000Time31:58.70Pace7:59.68
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:21.30Pace7:58.68 Cumilative:Distance2.050Time16:21.30Pace7:58.68
Split 2:Distance0.250Time1:15.00Pace5:00.00 Cumilative:Distance2.300Time17:36.30Pace7:39.26
Split 3:Distance1.545Time13:32.80Pace8:46.08 Cumilative:Distance3.845Time31:09.10Pace8:06.11
Split 4:Distance0.155Time0:49.60Pace5:20.00 Cumilative:Distance4.000Time31:58.70Pace7:59.68

Leg 5:Distance2.000Time15:46.70Pace7:53.35
Alone.

Neon Crocs 1 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Tue, Jan 21, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.75	0.00	1.50	0.00	13.25

Fast Running Friend Workout - 2020-01-21 09:35:37
Workout Totals: Distance13.250Time1:41:05.70Pace7:37.79
12 total. Did 1.5 down the canyon with Joseph and Jacob in the middle of their 7 in 8:23.
Leg 1:Distance4.000Time30:37.40Pace7:39.35
With Julia
Leg 2:Distance0.250Time2:34.20Pace10:16.80
With Bella.
Leg 3:Distance7.000Time52:28.30Pace7:29.76
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.550Time27:39.10Pace7:47.35 Cumilative:Distance3.550Time27:39.10Pace7:47.35
Split 2:Distance1.500Time8:23.70Pace5:35.80 Cumilative:Distance5.050Time36:02.80Pace7:08.28
Split 3:Distance1.950Time16:25.50Pace8:25.38 Cumilative:Distance7.000Time52:28.30Pace7:29.76

Leg 4:Distance2.000Time15:25.80Pace7:42.90
With Matthew.

Neon Crocs 1 Miles: 13.25

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Wed, Jan 22, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.60	0.00	0.00	0.40	12.00

Fast Running Friend Workout - 2020-01-22 08:31:59
Workout Totals: Distance12.000Time1:30:39.70Pace7:33.31
12 total, more or less usual runs with pickups.
Leg 1:Distance4.000Time30:32.60Pace7:38.15
With Julia.
Leg 2:Distance4.000Time30:49.00Pace7:42.25
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:01.80Pace7:49.17 Cumilative:Distance2.050Time16:01.80Pace7:49.17
Split 2:Distance0.250Time1:21.70Pace5:26.80 Cumilative:Distance2.300Time17:23.50Pace7:33.70
Split 3:Distance1.545Time12:34.90Pace8:08.61 Cumilative:Distance3.845Time29:58.40Pace7:47.72
Split 4:Distance0.155Time0:50.60Pace5:26.45 Cumilative:Distance4.000Time30:49.00Pace7:42.25

Leg 3:Distance4.000Time29:18.10Pace7:19.52
Part with Joseph, Jacob, and Matthew, part alone.

Neon Crocs 1 Miles: 12.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Thu, Jan 23, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.60	0.00	1.00	0.40	11.00

Fast Running Friend Workout - 2020-01-23 08:22:30
Workout Totals: Distance11.000Time1:22:01.70Pace7:27.43
Usual runs with pickups, taper for Joseph, Jacob, and William (reduced mileage), a bit less for me as well. Matthew did a mile down the canyon with the target of 6:00 to failure, then stop, rest for HR to drop to 120, then repeat. He was able to get through the mile in 5:59 with only 2 stops, one at 0.375, and one at 0.75. It took him about 2 minutes or so both times to drop his HR to 120, which I think is quite remarkable for a 7 year old. Maybe not quite Jakob Ingebrigsten remarkable, but still remarkable.
Leg 1:Distance4.000Time30:05.70Pace7:31.43
With Julia.
Leg 2:Distance4.000Time30:29.90Pace7:37.48
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:42.50Pace7:39.76 Cumilative:Distance2.050Time15:42.50Pace7:39.76
Split 2:Distance0.250Time1:20.50Pace5:22.00 Cumilative:Distance2.300Time17:03.00Pace7:24.78
Split 3:Distance1.545Time12:32.00Pace8:06.73 Cumilative:Distance3.845Time29:35.00Pace7:41.64
Split 4:Distance0.155Time0:54.90Pace5:54.19 Cumilative:Distance4.000Time30:29.90Pace7:37.48

Leg 3:Distance1.000Time5:59.10Pace5:59.10
With William, and Matthew down the canyon with 2 stops.
Leg 4:Distance1.000Time8:00.30Pace8:00.30
With William and Matthew up the canyon.
Leg 5:Distance1.000Time7:26.70Pace7:26.70
With William.

Neon Crocs 1 Miles: 11.00

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Fri, Jan 24, 2020

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
7.89	0.00	0.00	0.40	8.29

Fast Running Friend Workout - 2020-01-24 08:25:48
Workout Totals: Distance8.298Time1:03:19.70Pace7:37.91

Leg 1:Distance4.000Time29:51.00Pace7:27.75
With Julia.
Leg 2:Distance2.000Time15:10.20Pace7:35.10
With Stephen.
Split 1:Distance1.845Time14:13.70Pace7:42.71 Cumilative:Distance1.845Time14:13.70Pace7:42.71
Split 2:Distance0.155Time0:56.50Pace6:04.52 Cumilative:Distance2.000Time15:10.20Pace7:35.10

Leg 3:Distance1.050Time8:45.90Pace8:20.86
With Benjamin and Matthew.
Leg 4:Distance0.248Time1:25.50Pace5:44.76
With Benjamin and Matthew.
Leg 5:Distance1.000Time8:07.10Pace8:07.10
With Benjamin and Matthew.

Neon Crocs 1 Miles: 8.30

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Sat, Jan 25, 2020

Race: SLC Track Club Winter Series 5 K (3.107 Miles) 00:18:11, Place overall: 22, Place in age division: 8

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
11.06	1.16	0.00	3.29	15.51

Fast Running Friend Workout - 2020-01-25 09:24:34
Workout Totals: Distance15.509Time1:56:27.00Pace7:30.51
SLC Track Club Winter Series 5 K, 18:11, 22nd overall, 8th master. Benjamin won with 15:39 thanks to the closing mile in 4:57. Jacob got a PR of 17:51 (16th). Joseph got a PR as well, 18:04, William 19:54 (44th). Father and 4 sons average was 17:55. Top finishers: 1 Benjamin Pachev;20;00:15:39.3 2 Jace Nye;35;00:15:44.9 3 Teren Jameson;42;00:15:51.6 4 Fritz Van De Kamp;40;00:15:52.7 5 Melchor Suaste;42;00:15:53.2 6 Nathan Hornok;41;00:15:59.1 7 Matthew Gulden;32;00:17:02.4 8 Thatcher Olson;29;00:17:05.8 9 Charles Lambrix;32;00:17:10.3 10 Kyle Barrett;31;00:17:27.4 11 Riley McCarter;19;00:17:28.2 12 Stephen Robinson;44;00:17:28.4 13 Scott Daw;34;00:17:36.2 14 David Taylor;51;00:17:38.4 15 David Nierenberg;37;00:17:48.7 16 Jacob Pachev;13;00:17:51.0 17 STEPHEN GLOD;18;00:17:55.1 18 Levi Pace;36;00:17:57.1 19 Taylor Call;26;00:18:01.9 20 Joseph Pachev;15;00:18:04.1 21 Mark Payne;47;00:18:08.6 22 Alexander Pachev;46;00:18:11.3 23 Matthew Nelli;26;00:18:23.3 24 Jon Hansen;30;00:18:32.2 25 Ryan Timme;32;00:18:41.8 26 Janel Zick;28;00:18:42.0 I hoped to be able to hold an even pace, but for some reason in spite of feeling quite comfortable in the first half of the race, lost steam after the turnaround and could not get myself to go. Splits were 8:53, 9:19 by my watch. Still faster than last year, though last year I had just barely recovered from a cold, and the temperature was colder as well. But on the other hand I am a year older. I timed the first mile in 5:40, Joseph and Jacob were with me at that point. Then Jacob sped up, and hit the first half in 8:46. He lost some steam in the last mile, but still held on to run a PR of 17:51. Joseph stayed with me longer, but right after the turnaround gapped me, and I was not able to close it. He also got a small PR of 18:04. William struggled to get going today, and ran 19:54 with more or less even splits. Benjamin, on the other hand, had a great race. He stayed with the pack going through the mile in 5:01, and then second mile in 5:08. Nate made a move, but then Benjamin and the rest of the pack closed it. Then he started throwing surges with a mile to go, and gapped everybody except Jace Nye. With about half mile left, he was able to gap Jace as well, and maintained the lead. Closing mile in 4:57 into a headwind. I was quite happy with that. Ran more distance Julia and Matthew afterwards. Matthew did a tempo run of sorts on the track - 1 mile in 6:43 holding the pace very evenly, which I also was happy about.
Leg 1:Distance2.189Time17:28.00Pace7:58.76
Warm-up with Benjamin and David Taylor, part with Joseph, Jacob, William, and Chad.
Split 1:Distance1.419Time11:21.30Pace8:00.13 Cumilative:Distance1.419Time11:21.30Pace8:00.13
Split 2:Distance0.110Time0:35.10Pace5:19.09 Cumilative:Distance1.529Time11:56.40Pace7:48.54
Split 3:Distance0.200Time1:50.00Pace9:10.00 Cumilative:Distance1.729Time13:46.40Pace7:57.96
Split 4:Distance0.110Time0:34.50Pace5:13.64 Cumilative:Distance1.839Time14:20.90Pace7:48.13
Split 5:Distance0.350Time3:07.10Pace8:54.57 Cumilative:Distance2.189Time17:28.00Pace7:58.76

Leg 2:Distance3.070Time19:55.60Pace6:29.45
Race.
Split 1:Distance1.535Time8:53.10Pace5:47.30 Cumilative:Distance1.535Time8:53.10Pace5:47.30
First half.
Split 2:Distance1.535Time9:19.70Pace6:04.63 Cumilative:Distance3.070Time18:12.80Pace5:55.96
Second half.
Split 3:Distance0.000Time1:42.80Pace0:00.00 Cumilative:Distance3.070Time19:55.60Pace6:29.45
Waiting for William.

Leg 3:Distance3.200Time24:40.10Pace7:42.53
Cool-down with Benjamin.
Leg 4:Distance3.845Time29:14.20Pace7:36.23
With Julia.
Leg 5:Distance0.155Time1:03.80Pace6:51.61
With Julia - uphill sprint.
Leg 6:Distance1.050Time8:25.30Pace8:01.24
With Matthew.
Leg 7:Distance1.000Time6:43.70Pace6:43.70
With Matthew.
Leg 8:Distance1.000Time8:56.30Pace8:56.30
With Matthew.

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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Totals

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
62.50	2.16	2.50	4.89	72.05

Neon Crocs 1 Miles: 56.55

Night Sleep Time: 0.00	Nap Time: 0.00	Total Sleep Time: 0.00

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