Breaking the Wall

SLC Track Club 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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to Ukraine's Armed Forces

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
58.43	0.00	3.55	5.61	67.59

Camouflage Crocs 1 Miles: 67.59

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

Sun, Jan 22, 2017

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 23, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.50	0.00	0.00	0.00	10.50

Fast Running Friend Workout - 2017-01-23 09:28:43
Workout Totals: Distance10.500Time1:28:32.00Pace8:25.90
Usual run, usual distances. Snowy day, slow pace.
Leg 1:Distance4.000Time32:57.80Pace8:14.45
With Benjamin, Joseph, and Jacob.
Leg 2:Distance3.000Time24:36.30Pace8:12.10
With Benjamin and somebody (Julia? William? maybe both).
Leg 3:Distance3.000Time25:10.30Pace8:23.43
With Benjamin.
Leg 4:Distance0.500Time5:47.60Pace11:35.20
With Matthew.

Camouflage Crocs 1 Miles: 10.50

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

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Tue, Jan 24, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.54	0.00	0.00	0.00	10.54

Fast Running Friend Workout - 2017-01-24 13:13:40
Workout Totals: Distance10.540Time1:24:50.60Pace8:02.98
Usual day, usual distances.
Leg 1:Distance4.000Time33:31.20Pace8:22.80
With Benjamin, Joseph, and Jacob.
Leg 2:Distance1.000Time7:42.40Pace7:42.40
With Benjamin.
Leg 3:Distance2.040Time14:45.50Pace7:14.07
Alone.
Leg 4:Distance3.000Time23:47.70Pace7:55.90
With William.
Leg 5:Distance0.500Time5:03.80Pace10:07.60
With Matthew.

Camouflage Crocs 1 Miles: 10.54

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

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Wed, Jan 25, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.30	0.00	2.00	2.25	13.55

Fast Running Friend Workout - 2017-01-25 13:27:59
Workout Totals: Distance13.550Time1:50:30.90Pace8:09.37
Managed to squeeze in a workout with Benjamin. 2 mile tempo down the snowy but runnable canyon (11:49 for me, 10:51 for Benjamin), then 8x400 alternating directions on a seemingly flat stretch by the mouth of the canyon - was supposed to be with 200 recovery, but we took a long break after 4 due to the need to visit the bathroom. I averaged a bit slower than 80 in the first 4, and a bit faster in the last 4. Benjamin did all around 69, the last two in 68 and 67. Then during Joseph and Jacob's run we did the same stretch in 78 with them. Otherwise, usual distances for the kids.
Leg 1:Distance1.000Time8:14.30Pace8:14.30
Warm-up.
Leg 2:Distance2.000Time11:49.40Pace5:54.70
Tempo run.
Leg 3:Distance1.400Time12:57.00Pace9:15.00
Recovery.
Leg 4:Distance3.350Time25:44.20Pace7:40.96
8x400 workout.
Split 1:Distance0.250Time1:19.80Pace5:19.20 Cumilative:Distance0.250Time1:19.80Pace5:19.20
Split 2:Distance0.125Time1:23.40Pace11:07.20 Cumilative:Distance0.375Time2:43.20Pace7:15.20
Split 3:Distance0.250Time1:21.10Pace5:24.40 Cumilative:Distance0.625Time4:04.30Pace6:30.88
Split 4:Distance0.125Time1:39.40Pace13:15.20 Cumilative:Distance0.750Time5:43.70Pace7:38.27
Split 5:Distance0.250Time1:20.60Pace5:22.40 Cumilative:Distance1.000Time7:04.30Pace7:04.30
Split 6:Distance0.125Time1:29.60Pace11:56.80 Cumilative:Distance1.125Time8:33.90Pace7:36.80
Split 7:Distance0.250Time1:21.70Pace5:26.80 Cumilative:Distance1.375Time9:55.60Pace7:13.16
Split 8:Distance0.600Time5:53.10Pace9:48.50 Cumilative:Distance1.975Time15:48.70Pace8:00.35
Split 9:Distance0.250Time1:17.50Pace5:10.00 Cumilative:Distance2.225Time17:06.20Pace7:41.21
Split 10:Distance0.125Time1:31.20Pace12:09.60 Cumilative:Distance2.350Time18:37.40Pace7:55.49
Split 11:Distance0.250Time1:19.70Pace5:18.80 Cumilative:Distance2.600Time19:57.10Pace7:40.42
Split 12:Distance0.125Time1:31.00Pace12:08.00 Cumilative:Distance2.725Time21:28.10Pace7:52.70
Split 13:Distance0.250Time1:17.70Pace5:10.80 Cumilative:Distance2.975Time22:45.80Pace7:39.09
Split 14:Distance0.125Time1:39.10Pace13:12.80 Cumilative:Distance3.100Time24:24.90Pace7:52.55
Split 15:Distance0.250Time1:19.30Pace5:17.20 Cumilative:Distance3.350Time25:44.20Pace7:40.96

Leg 5:Distance1.300Time12:36.80Pace9:42.15
Back to the car.
Leg 6:Distance4.000Time33:56.50Pace8:29.12
With Joseph and Jacob.
Split 1:Distance2.050Time17:56.70Pace8:45.22 Cumilative:Distance2.050Time17:56.70Pace8:45.22
Split 2:Distance0.250Time1:18.10Pace5:12.40 Cumilative:Distance2.300Time19:14.80Pace8:22.09
Split 3:Distance1.700Time14:41.70Pace8:38.65 Cumilative:Distance4.000Time33:56.50Pace8:29.12

Leg 7:Distance0.500Time5:12.70Pace10:25.40
With Matthew.

Camouflage Crocs 1 Miles: 13.55

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

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Thu, Jan 26, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
10.40	0.00	0.00	0.25	10.65

Fast Running Friend Workout - 2017-01-26 15:55:34
Workout Totals: Distance10.654Time1:26:05.50Pace8:04.84
Usual day, usual distances for everybody. Joseph volunteered to do 400 pickup on the same stretch as yesterday, so we did it in 76 (me, Joseph)/77 (Jacob).
Leg 1:Distance2.040Time19:08.40Pace9:22.94
With Stephen.
Leg 2:Distance4.114Time31:52.70Pace7:44.92
With Joseph and Jacob - did 0.25 pickup mid-run on the same stretch as yesterday in 76 for me and Joseph, 77 for Jacob.
Split 1:Distance1.675Time13:23.80Pace7:59.88 Cumilative:Distance1.675Time13:23.80Pace7:59.88
Split 2:Distance0.422Time3:04.70Pace7:17.68 Cumilative:Distance2.097Time16:28.50Pace7:51.39
Split 3:Distance0.250Time1:16.10Pace5:04.40 Cumilative:Distance2.347Time17:44.60Pace7:33.60
Split 4:Distance1.767Time14:08.10Pace7:59.97 Cumilative:Distance4.114Time31:52.70Pace7:44.92

Leg 3:Distance4.000Time29:37.00Pace7:24.25
Alone.
Leg 4:Distance0.500Time5:27.40Pace10:54.80
With Matthew.

Camouflage Crocs 1 Miles: 10.65

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

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Fri, Jan 27, 2017

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
8.50	0.00	0.00	0.00	8.50

Fast Running Friend Workout - 2017-01-27 12:11:26
Workout Totals: Distance8.500Time1:06:33.80Pace7:49.86
8.5 for me, 8 for Benjamin, usual distances for everybody - resting a bit before the 5 K.
Leg 1:Distance1.000Time8:20.80Pace8:20.80
With Stephen, Joseph, and Jacob.
Leg 2:Distance3.000Time24:23.00Pace8:07.67
With William, Joseph, and Jacob.
Leg 3:Distance4.000Time28:58.60Pace7:14.65
Alone.
Leg 4:Distance0.500Time4:51.40Pace9:42.80
With Matthew.

Camouflage Crocs 1 Miles: 8.50

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

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Sat, Jan 28, 2017

Race: SLC Track Club 5 K (3.107 Miles) 00:18:07, Place overall: 14, Place in age division: 4

Easy Miles	Marathon Pace Miles	Threshold Miles	VO2 Max Miles	Total Distance
9.19	0.00	1.55	3.11	13.85

Fast Running Friend Workout - 2017-01-28 09:18:10
Workout Totals: Distance13.850Time1:42:31.60Pace7:24.16
SLC Track Club 5 K, 18:07 officially, 18:08 on my watch, 14th overall, 4th master. Benjamin won the race with 16:05. He ran with the pack up until shortly before the turnaround, then decided the pace was too slow and took off. Top 20 from race results: 1 484 BENJAMIN PACHEV 0:16:05.67 17 m 2 7 FRITZ VAN DE KAMP 0:16:16.53 37 m 3 211 JASON NANCE 0:16:25.30 28 m 4 196 JASON HOLT 0:16:26.17 30 m 5 11 JON GAUTHIER 0:16:41.06 30 m 6 323 JUSTIN PARK 0:16:59.84 37 m 7 9 CRAIG GREEN 0:17:17.15 43 m 8 8 MATTHEW WOLPERT 0:17:20.80 40 m 9 418 JOCELYN TODD 0:17:37.77 23 f 10 2 SARIAH LONG 0:17:55.77 31 f 11 1 NAN KENNARD 0:17:57.46 35 f 12 437 CALEB WEILER 0:18:04.94 34 m 13 10 MARK PAYNE 0:18:06.91 44 m 14 485 ALEXANDER PACHEV 0:18:07.89 43 m 15 3 CHRISTINA PERRY 0:18:08.46 35 f 16 174 DEREK HANSEN 0:18:19.16 41 m 17 495 JASON BLACKHAM 0:18:26.59 42 m 18 399 MEL SUASTE 0:18:33.06 39 m 19 494 MERRILEE BLACKHAM 0:18:34.48 39 f 20 13 STEVE ALLEN 0:18:34.50 42 m The temperature at the start was 19 F. I went through the first mile in 5:33 with Matt Wolpert, which proved to be too fast for my current fitness combined with the conditions, and paid for it for the rest of the race. Sariah caught up to me shortly after the turnaround, I tried to run with her, but could not keep up. Then Nan caught me, and I could not keep up either. Then a group caught me with about 0.3 left that included Mark Payne, and I was able to run with it, and even put up some semblance of a kick, but it was not enough to beat Mark. My first half was 8:53, second half 9:15. 11:33 at 2 miles, 17:34 at 3. During the cool down Benjamin and I ran to the turnaround, then had to get back fast so we would not miss the awards ceremony. I asked him to pace me at 6:00 pace. I felt better than in the race, and was able to run 9:12 quite comfortably, kept asking Benjamin to speed up. I wonder if the difference was in the temperature as it warmed up somewhat by then and we were over the critical cutoff. Not sure how much slower the race was due to the cold weather and the extra clothes. But it is encouraging that Benjamin could run 16:05 quite comfortably under those conditions. Kids ran usual distances at home. We did not bring everybody to the race for cost reasons. The race made changes in the direction of more entertainment with the cost as usual being passed to the runners. We actually were not going to run it at all, but USATF offered us one comp, so we made a strategic decision to have just me and Benjamin.
Leg 1:Distance2.500Time19:50.90Pace7:56.36
Warm-up.
Leg 2:Distance3.107Time18:08.80Pace5:50.43
Race.
Leg 3:Distance3.243Time24:17.60Pace7:29.46
Cool-down.
Split 1:Distance1.650Time14:39.90Pace8:53.27 Cumilative:Distance1.650Time14:39.90Pace8:53.27
Split 2:Distance1.553Time9:12.70Pace5:55.89 Cumilative:Distance3.203Time23:52.60Pace7:27.27
Shaking fists after the fight is over tempo.
Split 3:Distance0.040Time0:25.00Pace10:25.00 Cumilative:Distance3.243Time24:17.60Pace7:29.46
A little jog.

Leg 4:Distance5.000Time40:14.30Pace8:02.86
More distance with Benjamin.

Camouflage Crocs 1 Miles: 13.85

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
58.43	0.00	3.55	5.61	67.59

Camouflage Crocs 1 Miles: 67.59

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

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