Breaking the Wall

Salt Lake Track Club 10 K

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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 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: 173.50 Year: 2475.51
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs Lifetime Miles: 2133.34
Navy Crocs 2 Lifetime Miles: 1360.04
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
250.142.0046.062.25300.45
Navy Crocs Miles: 300.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-02-01 09:36:23
Workout Totals: Distance12.000Time1:30:02.60Pace7:30.22
Usual 12. Did a mile pickup down the canyon in 5:29. Usual distances for the kids.

Started doing a workout with weights. 3 sets consisting of lifting 40 lb over my head while wearing 40 lb vest, not sure what the actual weight lifting term for it is, followed by 40 hops with 40lb vest. Have been doing it for a bit over a week.
Leg 1:Distance5.000Time36:43.10Pace7:20.62
Alone.
Leg 2:Distance6.000Time45:39.30Pace7:36.55
With Joseph, Jacob, Bonnie, William (part), Stephen (part).
Split 1:Distance3.050Time24:29.90Pace8:01.93
Cumilative:Distance3.050Time24:29.90Pace8:01.93
Split 2:Distance1.000Time5:29.30Pace5:29.30
Cumilative:Distance4.050Time29:59.20Pace7:24.25
Split 3:Distance1.950Time15:40.10Pace8:02.10
Cumilative:Distance6.000Time45:39.30Pace7:36.55
 
Leg 3:Distance1.000Time7:40.20Pace7:40.20
With Matthew.

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
10.500.006.000.0016.50

Fast Running Friend Workout - 2019-02-02 15:49:02
Workout Totals: Distance16.500Time2:02:16.80Pace7:24.65
Total of 16.5. Did 2x3 down the canyon, first one with Joseph in 17:40.(William ran the first mile with us in 5:52), second with Jacob in 18:06 - Jacob was fine in the first half - 8:50 at 1.5, then he had some strange chest constriction and could not breathe all the way, so we slowed down and ran 9:16 for the second half. Usual Saturday distances for everybody.
Leg 1:Distance15.500Time1:54:39.20Pace7:23.82
Part with the kids, part alone.
Split 1:Distance0.980Time8:05.60Pace8:15.51
Cumilative:Distance0.980Time8:05.60Pace8:15.51
With Joseph and William - a little bit with Stephen and Bonnie.
Split 2:Distance3.000Time17:40.80Pace5:53.60
Cumilative:Distance3.980Time25:46.40Pace6:28.54
Tempo run with Joseph down the canyon.
Split 3:Distance3.500Time29:42.10Pace8:29.17
Cumilative:Distance7.480Time55:28.50Pace7:24.99
Recovery, part with Joseph, part alone, part with Jacob.
Split 4:Distance3.000Time18:06.50Pace6:02.17
Cumilative:Distance10.480Time1:13:35.00Pace7:01.28
Tempo run down the canyon with Jacob.
Split 5:Distance5.020Time41:04.20Pace8:10.88
Cumilative:Distance15.500Time1:54:39.20Pace7:23.82
Part with Jacob, part alone, part with Jenny.
 
Leg 2:Distance1.000Time7:37.60Pace7:37.60
With Matthew.

Navy Crocs Miles: 16.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
12.000.001.000.0013.00

Fast Running Friend Workout - 2019-02-04 08:57:18
Workout Totals: Distance13.000Time1:37:09.80Pace7:28.45
13 total, usual distances for the kids, did a mile pickup down the canyon into a headwind in 5:37.
Leg 1:Distance6.000Time45:00.50Pace7:30.08
Part with Jenny, part alone.
Leg 2:Distance6.000Time44:40.60Pace7:26.77
With Joseph, Jacob, and William - part with Bonnie and Stephen.
Split 1:Distance3.050Time23:51.80Pace7:49.44
Cumilative:Distance3.050Time23:51.80Pace7:49.44
Split 2:Distance1.000Time5:37.30Pace5:37.30
Cumilative:Distance4.050Time29:29.10Pace7:16.81
Pickup down the canyon alone.
Split 3:Distance1.950Time15:11.50Pace7:47.44
Cumilative:Distance6.000Time44:40.60Pace7:26.77
 
Leg 3:Distance1.000Time7:28.70Pace7:28.70
With Matthew.

Navy Crocs 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
11.500.001.500.0013.00

Fast Running Friend Workout - 2019-02-05 09:50:01
Workout Totals: Distance13.000Time1:41:12.80Pace7:47.14
Total of 13. 6 in the morning with Jenny, did 0.5 pickup uphill in the canyon, but most of it with a strong tailwind, though with some slippage and snow towards the end in 2:51. Then 7 more with the kids at night, did a mile down the canyon in 5:50 with Joseph and Jacob. Bonnie was with us until the last quarter, but then fell back and finished in 6:00.
Leg 1:Distance6.000Time46:45.20Pace7:47.53
Most of it with Jenny.
Split 1:Distance2.270Time19:02.40Pace8:23.26
Cumilative:Distance2.270Time19:02.40Pace8:23.26
Split 2:Distance0.500Time2:51.80Pace5:43.60
Cumilative:Distance2.770Time21:54.20Pace7:54.44
Split 3:Distance3.230Time24:51.00Pace7:41.61
Cumilative:Distance6.000Time46:45.20Pace7:47.53
 
Leg 2:Distance6.000Time46:32.60Pace7:45.43
With Joseph, Jacob, and Bonnie. Part with William, and Stephen.
Split 1:Distance3.050Time24:13.00Pace7:56.39
Cumilative:Distance3.050Time24:13.00Pace7:56.39
Split 2:Distance1.000Time5:50.40Pace5:50.40
Cumilative:Distance4.050Time30:03.40Pace7:25.28
Split 3:Distance1.950Time16:29.20Pace8:27.28
Cumilative:Distance6.000Time46:32.60Pace7:45.43
 
Leg 3:Distance1.000Time7:55.00Pace7:55.00
With Matthew.

Navy Crocs 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
10.250.001.750.0012.00

Fast Running Friend Workout - 2019-02-06 16:13:46
Workout Totals: Distance12.000Time1:32:50.10Pace7:44.18
Did all of it in the afternoon - total of 12 miles. Usual distances for the kids. Mile pickup in 5:58, then another pickup for 0.75 in 4:26 - it started getting quite slippery.
Leg 1:Distance6.000Time45:55.80Pace7:39.30
With Joseph, Jacob, Bonnie, William (part), and Stephen (part).
Split 1:Distance3.050Time23:48.60Pace7:48.39
Cumilative:Distance3.050Time23:48.60Pace7:48.39
Split 2:Distance1.000Time5:58.90Pace5:58.90
Cumilative:Distance4.050Time29:47.50Pace7:21.36
Split 3:Distance1.950Time16:08.30Pace8:16.56
Cumilative:Distance6.000Time45:55.80Pace7:39.30
 
Leg 2:Distance1.000Time7:37.00Pace7:37.00
With Matthew.
Leg 3:Distance5.000Time39:17.30Pace7:51.46
Alone.
Split 1:Distance2.550Time21:01.80Pace8:14.82
Cumilative:Distance2.550Time21:01.80Pace8:14.82
Split 2:Distance0.750Time4:26.00Pace5:54.67
Cumilative:Distance3.300Time25:27.80Pace7:42.97
Split 3:Distance1.700Time13:49.50Pace8:07.94
Cumilative:Distance5.000Time39:17.30Pace7:51.46
 

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
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-02-07 09:41:21
Workout Totals: Distance12.000Time1:35:50.00Pace7:59.17
Total of 12. Did a mile on the little boy course with Joseph, Jacob, William, and Bonnie in 6:12. The kids that are racing ran slightly reduced mileage - Joseph and Jacob 5, William 4.
Leg 1:Distance6.000Time49:28.40Pace8:14.73
With Jenny.
Leg 2:Distance1.000Time6:12.30Pace6:12.30
With Joseph, Jacob, Bonnie, and William.
Leg 3:Distance4.000Time32:45.20Pace8:11.30
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Leg 4:Distance1.000Time7:24.10Pace7:24.10
With Matthew and Bonnie.

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
7.750.000.000.258.00

Fast Running Friend Workout - 2019-02-08 10:01:04
Workout Totals: Distance8.000Time1:01:24.70Pace7:40.59
8 total - trying to be fresh for the 10 K tomorrow. Joseph, Jacob, and William were on reduced mileage as well. Joseph, Jacob, Bonnie, and I did a pickup for 0.25 in 76.7 down the canyon.
Leg 1:Distance3.000Time22:13.00Pace7:24.33
Alone.
Leg 2:Distance4.000Time31:55.40Pace7:58.85
With Joseph, Jacob, and Bonnie - part with Stephen and William.
Split 1:Distance2.050Time16:41.50Pace8:08.54
Cumilative:Distance2.050Time16:41.50Pace8:08.54
Split 2:Distance0.250Time1:16.70Pace5:06.80
Cumilative:Distance2.300Time17:58.20Pace7:48.78
Split 3:Distance1.700Time13:57.20Pace8:12.47
Cumilative:Distance4.000Time31:55.40Pace7:58.85
 
Leg 3:Distance1.000Time7:16.30Pace7:16.30
With Matthew and Bonnie.

Navy Crocs Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Salt Lake Track Club 10 K (6.214 Miles) 00:37:14, Place overall: 12, Place in age division: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.220.006.620.0014.84

Fast Running Friend Workout - 2019-02-09 09:13:26
Workout Totals: Distance14.841Time1:42:00.20Pace6:52.38
SLC Track Club 10 K, 37:14 (18:32, 18:42), 12th overall, 6th master.

Joseph 37:53 (18:34, 19:18), Jacob 38:42 (18:49, 19:53), William 41:16 (20:20, 20:56). All got PRs - for William this was a debut, so whatever he ran would have been a PR, but it was a good performance.

28 F at the start, tail wind going out, headwind coming back, strong enough to notice and make you slower, not strong enough to stop you dead in your tracks, though.

I felt better this time, got more sleep, though not that much more, but the cough is almost 100% gone, and some fitness came back. I was happy with the result given the conditions and my level of fitness two weeks ago.

Thanks to Dennis (I followed him most of the race), my splits were a lot better than last week as well. I was not happy with two 6:05 miles in the middle, but that was all I could do into the wind in my current state of fitness.

At the end, I did not quite have the gear to outkick Dennis (even though he is 56 years old), but his kick has improved in spite of him getting older.

Top 20:

1 197 Teren Jameson 16:18.3 32:48.8 32:48.7 41 Male Overall m Utah Running
2 394 Mark Currell 16:34.7 33:59.2 33:59.1 34 Male Overall m
3 275 Melchor Suaste 17:12.0 34:42.2 34:41.7 41 Male Overall m
4 273 Nate Blouin 17:13.1 35:11.6 35:11.5 29 Male 25-29 m
5 493 Justin Park 17:22.4 35:19.3 35:18.0 39 Male 35-39 m
6 335 Kyle Barrett 17:46.2 35:43.8 35:43.4 30 Male 30-34 m
7 333 Stephen Robinson 18:08.7 36:35.1 36:34.4 43 Male Masters m
8 27 Mark Payne 18:16.1 37:00.4 36:59.9 46 Male 45-49 m Salt Lake Track Club
9 9 Matthew Gulden 17:59.1 37:05.9 37:05.3 31 Male 30-34 m
10 524 Spencer O Very 17:22.6 37:11.3 37:11.3 17 Male 15-19 m
11 282 Dennis Simonaitis 18:32.4 37:13.6 37:13.0 56 Male 55-59 m
12 247 Alexander Pachev 18:32.7 37:14.5 37:13.8 45 Male 45-49 m Fast Running Blog
13 272 Scott Daw 18:52.2 37:46.3 37:43.8 33 Male 30-34 m
14 248 Joseph Pachev 18:34.4 37:53.3 37:53.3 14 Male 14 & Under m Fast Running Blog
15 11 Janel Zick 18:51.8 37:54.6 37:51.9 27 Female Overall f
16 190 Christina Perry 18:55.4 37:56.2 37:54.9 37 Female Overall f Utah Running
17 331 Jimmy Jones 18:29.2 38:11.7 38:11.5 28 Male 25-29 m
18 84 Mark Israelsen 18:57.6 38:14.2 38:13.1 26 Male 25-29 m
19 219 Jason Ruebush 18:45.5 38:17.5 38:14.1 43 Male 40-44 m
20 249 Jacob Pachev 18:49.3 38:42.0 38:41.5
Leg 1:Distance2.300Time17:34.60Pace7:38.52
Warm-up.
Leg 2:Distance0.500Time4:23.40Pace8:46.80
Warm-up with the kids.
Leg 3:Distance7.041Time41:16.30Pace5:51.70
Race + cool down/timing the kids.
Split 1:Distance1.000Time5:58.90Pace5:58.90
Cumilative:Distance1.000Time5:58.90Pace5:58.90
Split 2:Distance1.000Time5:58.20Pace5:58.20
Cumilative:Distance2.000Time11:57.10Pace5:58.55
Split 3:Distance1.000Time5:56.90Pace5:56.90
Cumilative:Distance3.000Time17:54.00Pace5:58.00
Split 4:Distance1.000Time6:05.20Pace6:05.20
Cumilative:Distance4.000Time23:59.20Pace5:59.80
Split 5:Distance1.000Time6:05.20Pace6:05.20
Cumilative:Distance5.000Time30:04.40Pace6:00.88
Split 6:Distance1.000Time5:58.40Pace5:58.40
Cumilative:Distance6.000Time36:02.80Pace6:00.47
Split 7:Distance0.621Time1:11.50Pace1:55.14
Cumilative:Distance6.621Time37:14.30Pace5:37.46
Split 8:Distance0.000Time0:39.10Pace0:00.00
Cumilative:Distance6.621Time37:53.40Pace5:43.36
Split 9:Distance0.080Time0:48.80Pace10:10.00
Cumilative:Distance6.701Time38:42.20Pace5:46.55
Split 10:Distance0.340Time2:34.10Pace7:33.24
Cumilative:Distance7.041Time41:16.30Pace5:51.70
 
Leg 4:Distance4.000Time31:26.40Pace7:51.60
Cool-down/getting William's gloves.
Leg 5:Distance1.000Time7:19.50Pace7:19.50
With Matthew at home.

Navy Crocs Miles: 14.84
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
12.000.001.000.0013.00

Fast Running Friend Workout - 2019-02-11 08:42:37
Workout Totals: Distance13.000Time1:43:05.10Pace7:55.78
13 total, more or less the usual day for everybody. Joseph and Jacob ran easy 6, William and Stephen 3. I did a mile in 5:46 down the canyon into a headwind.

Sarah had a good run and got 8:08 for the mile on the little boy course (4:01, 4:07). Way to celebrate Leigha's 3 months birthday post C-section!
Leg 1:Distance6.000Time49:30.50Pace8:15.08
With Jenny - slippery.
Leg 2:Distance6.000Time46:12.30Pace7:42.05
With Joseph, Jacob, and Bonnie for everything except the mile pickup. William and Stephen ran 3, part with us.
Split 1:Distance3.050Time24:21.90Pace7:59.31
Cumilative:Distance3.050Time24:21.90Pace7:59.31
Split 2:Distance1.000Time5:46.10Pace5:46.10
Cumilative:Distance4.050Time30:08.00Pace7:26.42
Split 3:Distance1.950Time16:04.30Pace8:14.51
Cumilative:Distance6.000Time46:12.30Pace7:42.05
 
Leg 3:Distance1.000Time7:22.30Pace7:22.30
With Matthew.

Navy Crocs 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
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-02-12 08:44:11
Workout Totals: Distance12.000Time1:32:39.80Pace7:43.32
Total of 12. Did a mile pickup with Joseph, Jacob, and Bonnie. Bonnie ran a new PR of 5:54 down the canyon, we all paced her together. I finally got some sleep (though still not that much), and felt strong on that mile, it was very relaxing.
Leg 1:Distance5.000Time38:51.80Pace7:46.36
Part with Jenny, part alone.
Leg 2:Distance6.000Time46:19.60Pace7:43.27
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time23:57.30Pace7:51.25
Cumilative:Distance3.050Time23:57.30Pace7:51.25
Split 2:Distance1.000Time5:54.50Pace5:54.50
Cumilative:Distance4.050Time29:51.80Pace7:22.42
Split 3:Distance1.950Time16:27.80Pace8:26.56
Cumilative:Distance6.000Time46:19.60Pace7:43.27
 
Leg 3:Distance1.000Time7:28.40Pace7:28.40
With Matthew.

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
11.000.001.000.0012.00

Fast Running Friend Workout - 2019-02-13 09:16:44
Workout Totals: Distance12.000Time1:33:36.20Pace7:48.02
Total of 12. Did a mile pickup down the canyon in 5:34 into some headwind. Felt strong. Did not intend to go this fast, but the legs made me do it. Started sucking in more oxygen towards the end, which surprised and to some extent overwhelmed me, but the muscles were strong and it was going in. William did 4, usual distances for everybody else.
Leg 1:Distance5.000Time40:25.30Pace8:05.06
With Jenny.
Leg 2:Distance1.000Time7:23.80Pace7:23.80
With Matthew.
Leg 3:Distance6.000Time45:47.10Pace7:37.85
With Joseph, Jacob, Bonnie, part with William and Stephen.
Split 1:Distance3.050Time24:22.30Pace7:59.44
Cumilative:Distance3.050Time24:22.30Pace7:59.44
Split 2:Distance1.000Time5:34.20Pace5:34.20
Cumilative:Distance4.050Time29:56.50Pace7:23.58
Split 3:Distance1.950Time15:50.60Pace8:07.49
Cumilative:Distance6.000Time45:47.10Pace7:37.85
 

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
11.750.000.000.2512.00

Fast Running Friend Workout - 2019-02-14 16:42:25
Workout Totals: Distance12.000Time1:29:48.30Pace7:29.02
Total of 12. Usual distances for the kids, except William, who ran only 4, as he is still recovering from the 10K. Did a pickup for 0.25 in 78.2 down the canyon alone.
Leg 1:Distance6.000Time46:28.20Pace7:44.70
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance3.050Time24:16.70Pace7:57.61
Cumilative:Distance3.050Time24:16.70Pace7:57.61
Split 2:Distance0.250Time1:18.20Pace5:12.80
Cumilative:Distance3.300Time25:34.90Pace7:45.12
Split 3:Distance2.700Time20:53.30Pace7:44.19
Cumilative:Distance6.000Time46:28.20Pace7:44.70
 
Leg 2:Distance1.000Time7:21.10Pace7:21.10
With Matthew.
Leg 3:Distance5.000Time35:59.00Pace7:11.80
Alone.

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
9.280.006.000.0015.28

Fast Running Friend Workout - 2019-02-15 12:13:09
Workout Totals: Distance15.280Time1:52:09.70Pace7:20.43
Total of 15.28. Looked at the weather forecast, and decided today was a better day for a workout than tomorrow would be. Did 2x3 down the canyon. First one with Joseph in 17:35 (5:57, 5:53, 5:45). William and Bonnie ran the first mile of it. William kept up, Bonnie fell back by a few seconds in the last quarter. Second one with Jacob in 17:33 (5:56, 5:54, 5:43). Jacob did a total of 9, Joseph 8, William and Bonnie 7, Stephen 7, Matthew 1, Mary 0.5, Bella 0.125, Sarah 3 (2+1).
Leg 1:Distance14.280Time1:44:49.20Pace7:20.42
For different parts, with Joseph, Jacob, William, Stephen, and Bonnie.
Split 1:Distance0.980Time8:01.90Pace8:11.73
Cumilative:Distance0.980Time8:01.90Pace8:11.73
Split 2:Distance3.000Time17:35.10Pace5:51.70
Cumilative:Distance3.980Time25:37.00Pace6:26.18
Split 3:Distance3.125Time26:20.10Pace8:25.63
Cumilative:Distance7.105Time51:57.10Pace7:18.72
Split 4:Distance3.000Time17:33.70Pace5:51.23
Cumilative:Distance10.105Time1:09:30.80Pace6:52.75
Split 5:Distance4.175Time35:18.40Pace8:27.40
Cumilative:Distance14.280Time1:44:49.20Pace7:20.42
 
Leg 2:Distance1.000Time7:20.50Pace7:20.50
With Matthew.

Navy Crocs Miles: 15.28
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 - 2019-02-16 12:12:59
Workout Totals: Distance12.000Time1:34:22.90Pace7:51.91
12 total. Usual weekday distances for everybody. William did 5.
Leg 1:Distance6.000Time47:11.40Pace7:51.90
With Joseph, Jacob, and Bonnie - part with Stephen.
Leg 2:Distance1.000Time7:21.10Pace7:21.10
With Matthew.
Leg 3:Distance5.000Time39:50.40Pace7:58.08
With William.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Talked to Benjamin on Skype - it was his birthday, he turned 20. Went to the Russian Branch.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.001.750.0012.00

Fast Running Friend Workout - 2019-02-18 14:33:44
Workout Totals: Distance12.000Time1:31:22.30Pace7:36.86
Total of 12. Did a pickup alone for 0.75 in 4:14, then another one with Joseph and Jacob for 1 mile down the canyon in 5:55. Bonnie started with us, made it to about 1 K, then slowed down and finished in 6:11.
Leg 1:Distance5.000Time38:48.50Pace7:45.70
With William except for the pickup.
Split 1:Distance2.610Time21:07.30Pace8:05.56
Cumilative:Distance2.610Time21:07.30Pace8:05.56
Split 2:Distance0.750Time4:14.10Pace5:38.80
Cumilative:Distance3.360Time25:21.40Pace7:32.80
Split 3:Distance1.640Time13:27.10Pace8:12.13
Cumilative:Distance5.000Time38:48.50Pace7:45.70
 
Leg 2:Distance6.000Time45:05.60Pace7:30.93
With Joseph, Jacob, and Bonnie. Part with Stephen.
Split 1:Distance3.050Time24:08.70Pace7:54.98
Cumilative:Distance3.050Time24:08.70Pace7:54.98
Split 2:Distance1.000Time5:55.30Pace5:55.30
Cumilative:Distance4.050Time30:04.00Pace7:25.43
Split 3:Distance1.950Time15:01.60Pace7:42.36
Cumilative:Distance6.000Time45:05.60Pace7:30.93
 
Leg 3:Distance1.000Time7:28.20Pace7:28.20
With Matthew.

Navy Crocs Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.360.004.000.0015.36

Fast Running Friend Workout - 2019-02-19 09:54:24
Workout Totals: Distance15.360Time1:55:54.50Pace7:32.77
Total of 15+. Did 2x2 down the canyon. Part of it was covered with snow, so the times were slower. I did the first one with Joseph in 12:07 (6:13, 5:54). Bonnie and William ran the first mile with us finishing a bit behind, maybe 6:14-6:15. Stephen ran the first 0.5 falling back a bit, so around 3:08. That was the slippery part.

On the second one, which I did with Jacob, I was more used to the snow, so I was able to go faster, and he kept up. We ran 11:54 (6:02, 5:52). He struggled a bit towards the end.

Overall I felt it was a good workout.
Leg 1:Distance6.000Time47:20.20Pace7:53.37
With Jenny.
Leg 2:Distance0.540Time4:51.80Pace9:00.37
Warm-up with the kids.
Leg 3:Distance4.120Time30:47.80Pace7:28.50
With Joseph, part with Bonnie, William, and Stephen.
Split 1:Distance2.000Time12:07.30Pace6:03.65
Cumilative:Distance2.000Time12:07.30Pace6:03.65
Split 2:Distance2.120Time18:40.50Pace8:48.54
Cumilative:Distance4.120Time30:47.80Pace7:28.50
 
Leg 4:Distance3.700Time25:28.00Pace6:52.97
With Jacob.
Split 1:Distance2.000Time11:54.30Pace5:57.15
Cumilative:Distance2.000Time11:54.30Pace5:57.15
Split 2:Distance1.700Time13:33.70Pace7:58.65
Cumilative:Distance3.700Time25:28.00Pace6:52.97
 
Leg 5:Distance1.000Time7:26.70Pace7:26.70
With Matthew.

Navy Crocs Miles: 15.36
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 - 2019-02-20 08:45:11
Workout Totals: Distance13.000Time1:44:09.60Pace8:00.74
Easy day today. Total of 13. Went cross-country skiing with the boys in the evening.

Usual distances for everybody except Jacob - had him run only 4 today because he ran 8+ yesterday.
Leg 1:Distance6.000Time48:37.20Pace8:06.20
With Jenny.
Leg 2:Distance1.000Time7:42.00Pace7:42.00
With Matthew, Jacob and William.
Leg 3:Distance6.000Time47:50.40Pace7:58.40
With Bonnie and Joseph. Part with Jacob, William, and Stephen.

Navy Crocs 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
8.750.000.000.259.00

Fast Running Friend Workout - 2019-02-21 09:52:12
Workout Totals: Distance9.000Time1:11:31.10Pace7:56.79
9 total today - resting for the 15 K on Saturday. Joseph, Jacob, and William also ran reduced mileage. Joseph, Jacob, and Bonnie did a pickup for 0.25 down the canyon in 77.7.
Leg 1:Distance4.000Time31:48.80Pace7:57.20
With Jenny.
Leg 2:Distance1.000Time7:44.60Pace7:44.60
With Bonnie and Matthew.
Leg 3:Distance4.000Time31:57.70Pace7:59.43
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance2.110Time17:30.70Pace8:17.96
Cumilative:Distance2.110Time17:30.70Pace8:17.96
Split 2:Distance0.250Time1:17.70Pace5:10.80
Cumilative:Distance2.360Time18:48.40Pace7:58.14
Split 3:Distance1.640Time13:09.30Pace8:01.28
Cumilative:Distance4.000Time31:57.70Pace7:59.43
 

Navy Crocs Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.259.00

Fast Running Friend Workout - 2019-02-22 12:24:31
Workout Totals: Distance9.000Time1:09:08.50Pace7:40.94
More or less a repeat of yesterday for everybody. Total of 9. Did a 0.25 pickup down the canyon in 75.7.
Leg 1:Distance4.000Time29:52.90Pace7:28.23
Alone.
Leg 2:Distance1.000Time7:23.80Pace7:23.80
With Matthew, Stephen, and Bonnie.
Leg 3:Distance4.000Time31:51.80Pace7:57.95
With Joseph, Jacob, and Bonnie - part with William and Stephen.
Split 1:Distance2.040Time16:52.20Pace8:16.18
Cumilative:Distance2.040Time16:52.20Pace8:16.18
Split 2:Distance0.250Time1:15.70Pace5:02.80
Cumilative:Distance2.290Time18:07.90Pace7:55.07
Split 3:Distance1.710Time13:43.90Pace8:01.81
Cumilative:Distance4.000Time31:51.80Pace7:57.95
 

Navy Crocs Miles: 9.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Salt Lake Track Club 15 K (9.321 Miles) 00:56:24, Place overall: 10, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.750.009.320.0015.07

Fast Running Friend Workout - 2019-02-23 08:18:49
Workout Totals: Distance15.071Time1:41:39.20Pace6:44.70
SLC Track Club 15 K, 56:24, 10th overall, 5th master. Improvement over two weeks ago, I think - 10 K split was 37:22 vs 37:14 10 K race. 25 F at the start.

Jacob ran 1:00:29, Joseph 1:00:35, William 1:05:05.

I ran with Chad for a bit more than the first 5 K (18:24), then a bit in no mans land until Dennis caught up to me around 4 miles, and then Mark caught up to us shortly after the turnaround, and the we caught up to Jon Gauthier. We all ran together like this, 37:22 at the 10 K. Then Dennis fell back with about 2 miles to go, and Jon and Mark dropped me with a surge at around 1 K to go. Results, top 20:

1 197 Teren Jameson 24:45.8 49:56.8 49:56.2 41 Male Overall m Utah Running
2 394 Mark Currell 24:46.3 50:12.5 50:12.4 35 Male Overall m
3 275 Melchor Suaste 25:46.9 52:21.4 52:19.6 41 Male Overall m
4 359 Justin Park 27:13.9 54:00.0 54:00.0 39 Male 35-39 m
5 335 Kyle Barrett 27:17.5 54:38.6 54:38.0 30 Male 30-34 m
6 9 Matthew Gulden 27:08.4 55:26.4 55:24.6 31 Male 30-34 m
7 333 Stephen Robinson 27:33.5 55:47.4 55:46.7 43 Male Masters m
8 353 Jon Gauthier 27:48.2 56:15.3 56:14.4 32 Male 30-34 m
9 27 Mark Payne 28:00.8 56:19.0 56:18.7 46 Male 45-49 m Salt Lake Track Club
10 247 Alexander Pachev 27:54.8 56:24.1 56:23.7 45 Male 45-49 m Fast Running Blog
11 282 Dennis Simonaitis 27:54.2 56:33.3 56:32.3 56 Male 55-59 m
12 84 Mark Israelsen 29:01.4 57:57.7 57:55.7 26 Male 25-29 m
13 324 Levi Pace 29:00.2 58:20.6 58:19.6 35 Male 35-39 m
14 219 Jason Ruebush 29:10.6 58:30.7 58:28.6 43 Male 40-44 m
15 190 Christina Perry 29:20.8 58:42.9 58:41.1 37 Female Overall f Utah Running
16 11 Janel Zick 29:20.0 59:02.1 58:58.5 27 Female Overall f
17 418 Bill COBLER 29:25.2 59:38.9 59:37.3 55 Male 55-59 m
18 290 Soren Moller 29:44.9 59:49.8 59:46.4 48 Male 45-49 m
19 249 Jacob Pachev 29:45.2 1:00:29.4 1:00:27.6 12 Male 14 & Under m Fast Running Blog
20 248 Joseph Pachev 29:45.7 1:00:35.5 1:00:33.7 14 Male 14 & Under m Fast Running Blog

I was happy with my result, it was an improvement from the last two races. I was only 8 seconds slower through the 10 K than my race time, and I kept going at a decent pace to the finish (19:02 last 5 K).

For Joseph, Jacob, and William this was more of an experiment. I did not really know what to expect, but I was surprised at how much speed they lose when you go from 10 K to 15 K. Makes sense, though, as their daily distance is 6 miles (Joseph and Jacob), and 5 miles (William).
Leg 1:Distance2.250Time16:47.10Pace7:27.60
Warm-up alone.
Leg 2:Distance0.250Time2:15.50Pace9:02.00
Warm-up with the boys.
Leg 3:Distance10.421Time1:05:05.70Pace6:14.79
Race + cool-down.
Split 1:Distance1.000Time5:54.40Pace5:54.40
Cumilative:Distance1.000Time5:54.40Pace5:54.40
Split 2:Distance1.000Time5:52.60Pace5:52.60
Cumilative:Distance2.000Time11:47.00Pace5:53.50
Split 3:Distance1.000Time6:00.90Pace6:00.90
Cumilative:Distance3.000Time17:47.90Pace5:55.97
Split 4:Distance1.000Time6:02.70Pace6:02.70
Cumilative:Distance4.000Time23:50.60Pace5:57.65
Split 5:Distance1.000Time6:08.80Pace6:08.80
Cumilative:Distance5.000Time29:59.40Pace5:59.88
Split 6:Distance1.000Time6:04.80Pace6:04.80
Cumilative:Distance6.000Time36:04.20Pace6:00.70
Split 7:Distance1.000Time6:12.50Pace6:12.50
Cumilative:Distance7.000Time42:16.70Pace6:02.39
Split 8:Distance1.000Time6:06.20Pace6:06.20
Cumilative:Distance8.000Time48:22.90Pace6:02.86
Split 9:Distance1.000Time6:06.50Pace6:06.50
Cumilative:Distance9.000Time54:29.40Pace6:03.27
Split 10:Distance0.321Time1:54.40Pace5:56.39
Cumilative:Distance9.321Time56:23.80Pace6:03.03
Finished the race.
Split 11:Distance0.000Time0:28.70Pace0:00.00
Cumilative:Distance9.321Time56:52.50Pace6:06.11
Rest.
Split 12:Distance1.100Time8:13.20Pace7:28.36
Cumilative:Distance10.421Time1:05:05.70Pace6:14.79
Ran back to meet William, then ran with him.
 
Leg 4:Distance2.150Time17:30.90Pace8:08.79
Cool-down - alone.

Navy Crocs Miles: 15.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

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
11.000.002.000.0013.00

Fast Running Friend Workout - 2019-02-25 08:12:58
Workout Totals: Distance13.000Time1:38:03.30Pace7:32.56
13 total. Did 5 with Jenny including the pickup in 2:59 for 0.5, and then later part alone, part with the kids. Joseph and Jacob did 5, Bonnie 6, William and Stephen 3, Matthew 1. Do not remember what Julia did today, I think she was on reduced mileage due to an infection. I did a pickup for 1.5 in 8:22 and felt great.
Leg 1:Distance5.000Time38:28.90Pace7:41.78
With Jenny.
Split 1:Distance2.550Time20:53.70Pace8:11.65
Cumilative:Distance2.550Time20:53.70Pace8:11.65
Split 2:Distance0.500Time2:59.20Pace5:58.40
Cumilative:Distance3.050Time23:52.90Pace7:49.80
Split 3:Distance1.950Time14:36.00Pace7:29.23
Cumilative:Distance5.000Time38:28.90Pace7:41.78
 
Leg 2:Distance7.000Time51:58.40Pace7:25.49
Part with the kids, part alone.
Split 1:Distance3.550Time29:04.50Pace8:11.41
Cumilative:Distance3.550Time29:04.50Pace8:11.41
Split 2:Distance1.500Time8:22.30Pace5:34.87
Cumilative:Distance5.050Time37:26.80Pace7:24.91
Split 3:Distance1.950Time14:31.60Pace7:26.97
Cumilative:Distance7.000Time51:58.40Pace7:25.49
 
Leg 3:Distance1.000Time7:36.00Pace7:36.00
With Matthew and Bonnie, I think.

Navy Crocs 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
11.750.000.000.2512.00

Fast Running Friend Workout - 2019-02-26 16:17:12
Workout Totals: Distance12.000Time1:29:45.00Pace7:28.75
Total of 12. Joseph and Jacob did 5 (Bonnie 6) with a 0.25 in 74.7. William and Stephen ran 3, I think.
Leg 1:Distance5.000Time40:01.40Pace8:00.28
With Joseph, Jacob, and Bonnie. Part with William and Stephen.
Split 1:Distance2.670Time22:09.40Pace8:17.90
Cumilative:Distance2.670Time22:09.40Pace8:17.90
Split 2:Distance0.250Time1:14.70Pace4:58.80
Cumilative:Distance2.920Time23:24.10Pace8:00.86
Split 3:Distance2.080Time16:37.30Pace7:59.47
Cumilative:Distance5.000Time40:01.40Pace8:00.28
 
Leg 2:Distance1.000Time7:14.80Pace7:14.80
With Matthew and Bonnie.
Leg 3:Distance6.000Time42:28.80Pace7:04.80
Alone.

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
10.280.001.121.0012.40

Fast Running Friend Workout - 2019-02-27 10:15:31
Workout Totals: Distance12.400Time1:34:20.30Pace7:36.48
Paced Sarah through her first sub-8:00 mile (7:47) since the birth of Leigha. We did it down the canyon, but there was some headwind. Then did more miles, ran 5:41 mile down the canyon. In the afternoon, did 4x0.25 with 0.125 recovery with Joseph and Jacob 74.0, 74.9, 74.8. 70.6. Bonnie did the first one, and the last one - she kept up on the first, and ran 73 on the last. Then did 0.125 with Stephen in 41.9.
 
Leg 1:Distance0.600Time4:37.40Pace7:42.33
Alone, part with Sarah.
Leg 2:Distance1.000Time7:47.40Pace7:47.40
Pace Sarah.
Leg 3:Distance4.650Time33:31.40Pace7:12.56
Alone.
Split 1:Distance2.750Time20:43.40Pace7:32.15
Cumilative:Distance2.750Time20:43.40Pace7:32.15
Split 2:Distance1.000Time5:41.40Pace5:41.40
Cumilative:Distance3.750Time26:24.80Pace7:02.61
Split 3:Distance0.900Time7:06.60Pace7:54.00
Cumilative:Distance4.650Time33:31.40Pace7:12.56
 
Leg 4:Distance1.150Time10:02.10Pace8:43.57
Warm-up with the kids.
Leg 5:Distance1.750Time12:26.90Pace7:06.80
Workout with Joseph and Jacob, part with Bonnie and Stephen.
Split 1:Distance0.250Time1:14.00Pace4:56.00
Cumilative:Distance0.250Time1:14.00Pace4:56.00
Split 2:Distance0.125Time1:25.00Pace11:20.00
Cumilative:Distance0.375Time2:39.00Pace7:04.00
Split 3:Distance0.250Time1:14.90Pace4:59.60
Cumilative:Distance0.625Time3:53.90Pace6:14.24
Split 4:Distance0.125Time1:22.90Pace11:03.20
Cumilative:Distance0.750Time5:16.80Pace7:02.40
Split 5:Distance0.250Time1:14.80Pace4:59.20
Cumilative:Distance1.000Time6:31.60Pace6:31.60
Split 6:Distance0.125Time1:29.30Pace11:54.40
Cumilative:Distance1.125Time8:00.90Pace7:07.47
Split 7:Distance0.250Time1:10.60Pace4:42.40
Cumilative:Distance1.375Time9:11.50Pace6:41.09
Split 8:Distance0.250Time2:33.50Pace10:14.00
Cumilative:Distance1.625Time11:45.00Pace7:13.85
Split 9:Distance0.125Time0:41.90Pace5:35.20
Cumilative:Distance1.750Time12:26.90Pace7:06.80
 
Leg 6:Distance2.250Time18:37.70Pace8:16.76
Cool-down with the kids.
Leg 7:Distance1.000Time7:17.40Pace7:17.40
With Matthew, Joseph, Jacob and Bonnie.

Navy Crocs Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

Fast Running Friend Workout - 2019-02-28 08:12:46
Workout Totals: Distance12.000Time1:33:27.30Pace7:47.28
Total of 12. Did a mile in 6:13 with Jenny, and then on the second run the kids decided to chase the high school team, and ran a 6:36 mile. This was not too far away from Stephen's track PR of 6:27.
Leg 1:Distance6.000Time46:51.10Pace7:48.52
With Jenny.
Split 1:Distance3.050Time24:53.90Pace8:09.80
Cumilative:Distance3.050Time24:53.90Pace8:09.80
Split 2:Distance1.000Time6:13.90Pace6:13.90
Cumilative:Distance4.050Time31:07.80Pace7:41.19
Split 3:Distance1.950Time15:43.30Pace8:03.74
Cumilative:Distance6.000Time46:51.10Pace7:48.52
 
Leg 2:Distance5.000Time39:25.50Pace7:53.10
With Joseph, Jacob, Bonnie, part with William and Stephen.
Split 1:Distance1.000Time6:36.90Pace6:36.90
Cumilative:Distance1.000Time6:36.90Pace6:36.90
Split 2:Distance4.000Time32:48.60Pace8:12.15
Cumilative:Distance5.000Time39:25.50Pace7:53.10
 
Leg 3:Distance1.000Time7:10.70Pace7:10.70
With Joseph, Jacob, Bonnie, and Matthew.

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
250.142.0046.062.25300.45
Navy Crocs Miles: 300.45
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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