Breaking the Wall

SLC Track Club Winter Series 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: 211.63 Year: 851.13
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 1679.47
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.5319.8426.853.85302.07
Neon Crocs 1 Miles: 155.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.056.000.000.0016.05

Fast Running Friend Workout - 2020-02-01 09:49:57
Workout Totals: Distance16.050Time1:56:40.90Pace7:16.19
Total of 16 miles. Matthew did 3 with a 1 mile "tempo run" on the track in 6:35, almost got his record. Great splits - 1:38, 1:40, 1:40, 1:35. Joseph and Jacob did a total of 9 ending with a 6 mile tempo run with the first 3 uphill at 6:40 pace, and then we tried to run 6:00 on the way back, but they just did not have it, so we averaged 6:15. Benjamin did 2x3 10:05, I think 9:58, and the last in 9:52 down the canyon. Zach did 3x1 mile with him.

Stephen ran the first mile with us for the tempo in 6:43, William did the first 2 in 13:19, then they finished their Saturday long runs.
Leg 1:Distance1.050Time8:00.20Pace7:37.33
With Matthew, Joseph, and Jacob.
Leg 2:Distance1.000Time6:35.10Pace6:35.10
With Matthew, Joseph, and Jacob.
Leg 3:Distance1.000Time7:41.20Pace7:41.20
With Matthew, Joseph, and Jacob.
Leg 4:Distance6.000Time38:46.70Pace6:27.78
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance3.000Time20:01.50Pace6:40.50
Cumilative:Distance3.000Time20:01.50Pace6:40.50
Split 2:Distance3.000Time18:45.20Pace6:15.07
Cumilative:Distance6.000Time38:46.70Pace6:27.78
 
Leg 5:Distance3.000Time24:33.80Pace8:11.27
With Benjamin.
Leg 6:Distance4.000Time31:03.90Pace7:45.98
With Julia.

Neon Crocs 1 Miles: 16.05
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. Fast Sunday. I think I got a nap in the afternoon.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.000.009.00

Fast Running Friend Workout - 2020-02-03 16:22:01
Workout Totals: Distance9.000Time1:07:22.20Pace7:29.13
Decided to take an easy day today as a precaution, ran only 9. Had the kids take it easy as well and run fewer miles than normal. It was cold and windy, and the change from Saturday was very sudden. When the weather changes like that, the chances of picking up are cold are higher. So reduced mileage to keep the immune system going strong.
Leg 1:Distance4.000Time30:08.30Pace7:32.07
With Benjamin, Joseph, and Jacob.
Leg 2:Distance5.000Time37:13.90Pace7:26.78
Part with the kids, part alone.

Neon Crocs 1 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
11.600.000.000.4712.07

Fast Running Friend Workout - 2020-02-04 09:55:34
Workout Totals: Distance12.062Time1:34:46.70Pace7:51.46
Back to the normal mileage, though it was very snowy in the morning. Did the usual pickups.
Leg 1:Distance4.000Time33:02.30Pace8:15.57
With Julia.
Leg 2:Distance1.000Time8:08.30Pace8:08.30
With Joseph, Jacob, and Matthew.
Leg 3:Distance0.062Time0:18.40Pace4:56.77
With Joseph, Jacob, and Matthew.
Leg 4:Distance1.000Time7:45.00Pace7:45.00
With Joseph, Jacob, and Matthew.
Leg 5:Distance2.000Time14:56.10Pace7:28.05
Alone.
Leg 6:Distance4.000Time30:36.60Pace7:39.15
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:43.40Pace7:40.20
Cumilative:Distance2.050Time15:43.40Pace7:40.20
Split 2:Distance0.250Time1:22.20Pace5:28.80
Cumilative:Distance2.300Time17:05.60Pace7:25.91
Split 3:Distance1.545Time12:38.70Pace8:11.07
Cumilative:Distance3.845Time29:44.30Pace7:44.06
Split 4:Distance0.155Time0:52.30Pace5:37.42
Cumilative:Distance4.000Time30:36.60Pace7:39.15
 

Neon Crocs 1 Miles: 12.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.600.000.000.379.97

Fast Running Friend Workout - 2020-02-05 12:28:09
Workout Totals: Distance9.967Time1:14:56.50Pace7:31.14
Usual runs today, total of 12 for me, usual distances for the kids.
Leg 1:Distance1.000Time7:39.60Pace7:39.60
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.062Time0:18.80Pace5:03.23
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:43.30Pace7:43.30
With Joseph, Jacob, and Matthew.
Leg 4:Distance3.905Time30:15.70Pace7:44.97
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:49.30Pace7:43.07
Cumilative:Distance2.050Time15:49.30Pace7:43.07
Split 2:Distance0.155Time1:18.30Pace8:25.16
Cumilative:Distance2.205Time17:07.60Pace7:46.03
Split 3:Distance1.545Time12:16.70Pace7:56.83
Cumilative:Distance3.750Time29:24.30Pace7:50.48
Split 4:Distance0.155Time0:51.40Pace5:31.61
Cumilative:Distance3.905Time30:15.70Pace7:44.97
 
Leg 5:Distance4.000Time28:59.10Pace7:14.77
Alone.

Neon Crocs 1 Miles: 9.97
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.850.000.000.1610.01

Fast Running Friend Workout - 2020-02-06 10:13:48
Workout Totals: Distance10.000Time1:23:28.40Pace8:20.84
A bit of a taper for the 10 K for myself and for the kids.
Leg 1:Distance4.000Time35:49.70Pace8:57.42
With Julia.
Leg 2:Distance6.000Time47:38.70Pace7:56.45
Alone.
Split 1:Distance5.845Time46:48.50Pace8:00.50
Cumilative:Distance5.845Time46:48.50Pace8:00.50
Split 2:Distance0.155Time0:50.20Pace5:23.87
Cumilative:Distance6.000Time47:38.70Pace7:56.45
 

Neon Crocs 1 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.100.000.160.068.32

Fast Running Friend Workout - 2020-02-07 08:52:50
Workout Totals: Distance8.312Time1:07:52.70Pace8:09.98
Taper before the race tomorrow.
Leg 1:Distance4.000Time34:17.90Pace8:34.48
With Julia.
Leg 2:Distance0.250Time2:25.70Pace9:42.80
With Bella.
Leg 3:Distance2.062Time15:31.90Pace7:31.94
With Joseph, Jacob, William (I think), Stephen, and Matthew.
Split 1:Distance1.000Time7:40.70Pace7:40.70
Cumilative:Distance1.000Time7:40.70Pace7:40.70
Split 2:Distance0.062Time0:19.10Pace5:08.06
Cumilative:Distance1.062Time7:59.80Pace7:31.79
Split 3:Distance1.000Time7:32.10Pace7:32.10
Cumilative:Distance2.062Time15:31.90Pace7:31.94
 
Leg 4:Distance2.000Time15:37.20Pace7:48.60
With Stephen.
Split 1:Distance1.845Time14:40.70Pace7:57.34
Cumilative:Distance1.845Time14:40.70Pace7:57.34
Split 2:Distance0.155Time0:56.50Pace6:04.52
Cumilative:Distance2.000Time15:37.20Pace7:48.60
 

Neon Crocs 1 Miles: 8.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: SLC Track Club Winter Series 10 K (6.214 Miles) 00:38:11, Place overall: 19, Place in age division: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.410.006.210.0015.62

Fast Running Friend Workout - 2020-02-08 09:25:16
Workout Totals: Distance15.628Time1:57:03.00Pace7:29.39
SLC Track Club 10K, 38:11, 19th overall, 8th master.

Top finishers:

1;Travis Morrison;27;00:32:01.2
2;Benjamin Pachev;20;00:32:33.0
3;Fritz Van De Kamp;40;00:32:35.8
4;Teren Jameson;42;00:33:45.0
5;Ben Smith;25;00:33:52.7
6;Nathan Hornok;41;00:33:55.0
7;Melchor Suaste;42;00:34:13.5
8;Albert Wint;40;00:35:41.4
9;Matthew Gulden;32;00:35:59.8
10;Charles Lambrix;32;00:36:21.4
11;Riley McCarter;19;00:36:41.0
12;Kyle Barrett;31;00:36:46.1
13;David Nierenberg;37;00:37:00.7
14;David Taylor;51;00:37:13.3
15;Stephen Robinson;44;00:37:18.8
16;Scott Daw;34;00:37:29.0
17;STEPHEN GLOD;18;00:37:59.8
18;Taylor Call;26;00:38:04.7
19;Alexander Pachev;46;00:38:11.2
20;Levi Pace;36;00:38:44.0
21;Jon Hansen;30;00:38:53.8
22;Mark Payne;47;00:39:08.0
23;Janel Zick;28;00:39:09.6
24;Jacob Pachev;13;00:39:12.2
25;Christina Perry;38;00:39:34.9
26;Joseph Pachev;15;00:39:39.5
27;Ryan Timme;32;00:39:43.7
28;Daniel Haway;42;00:39:56.2
29;Soren Moller;49;00:40:14.3
30;Spencer Holt;42;00:40:21.2
31;Bill Cobler;56;00:40:21.3
32;William Pachev;11;00:40:24.1
33;Jessica Stanford;50;00:40:31.5

This race reminded me of the frequently told story about having to walk to school uphill in the snow both ways. On the way out we had some headwind, so I was hoping that after the first half in 18:28 I would at least be able to run 18:45 for the second half if not faster. Unfortunately, the wind turn around right around the time we did, and with about 2 miles to go started blowing with vengeance destroying all hopes of any kind of a reasonable time over the last 2 miles. So my last 5 K was a glorious 19:43 which featured a 6:30 closing mile, and that while drafting all the way behind Taylor Call who caught up to me with a bit over 1 mile to go.

Benjamin had great race, though, and ran a flat road 10 K PR in spite of the conditions. As expected, Travis Morrison (1:04/2:16 guy) pulled ahead from the field, but he was not that far ahead at the turnaround (around 15:40 or so). Benjamin had around 16:07 and was together with Fritz with Teren, Ben Smith, Nate Hornok, and Mel not too far behind. Coming back Benjamin tried to run away, and dropped everybody except Fritz. Then with a mile to go, as Fritz caught up, Benjamin got behind him, and drafted for half a mile. Then Benjamin made his final move and was able to gap Fritz by a few seconds by the finishing closing with a very impressive 5:29 mile for the conditions. He ran 16:26 for the closing 5 K, only a bit slower than Travis, who originally was hoping for 30:00, which was ambitious for a solo effort at altitude, but still should have been under 31:00 or at least close. He could only manage 32:01 in those conditions.

Jacob did OK for the first 4 miles, then started fading, and then the wind did him in, and he got 39:12. Joseph dropped back at around 2 miles, and finished in 39:39.

William, however, had a great race. Somehow in spite of the wind he was able to run 40:24, which is his new PR, and a new course record for 11 and under.
Leg 1:Distance2.264Time18:06.70Pace7:59.99
Warm-up with Benjamin, part with Joseph, Jacob, and William.
Leg 2:Distance6.214Time40:26.50Pace6:30.49
The race.
Split 1:Distance6.214Time38:11.80Pace6:08.81
Cumilative:Distance6.214Time38:11.80Pace6:08.81
My time.
Split 2:Distance0.000Time1:01.50Pace0:00.00
Cumilative:Distance6.214Time39:13.30Pace6:18.71
Jacob.
Split 3:Distance0.000Time0:27.10Pace0:00.00
Cumilative:Distance6.214Time39:40.40Pace6:23.07
Joseph.
Split 4:Distance0.000Time0:46.10Pace0:00.00
Cumilative:Distance6.214Time40:26.50Pace6:30.49
William.
 
Leg 3:Distance4.100Time34:36.50Pace8:26.46
Cool-down with Benjamin.
Leg 4:Distance1.050Time8:43.90Pace8:18.95
With Stephen and Matthew.
Leg 5:Distance1.000Time7:08.90Pace7:08.90
With Stephen and Matthew.
Leg 6:Distance1.000Time8:00.50Pace8:00.50
With Stephen and Matthew.

Neon Crocs 1 Miles: 15.63
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
9.600.000.000.4710.07

Fast Running Friend Workout - 2020-02-10 08:58:15
Workout Totals: Distance10.062Time1:18:34.80Pace7:48.57
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:33.00Pace7:53.25
With Julia.
Leg 2:Distance2.062Time15:33.60Pace7:32.76
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time7:43.30Pace7:43.30
Cumilative:Distance1.000Time7:43.30Pace7:43.30
Split 2:Distance0.062Time0:18.60Pace5:00.00
Cumilative:Distance1.062Time8:01.90Pace7:33.77
Split 3:Distance1.000Time7:31.70Pace7:31.70
Cumilative:Distance2.062Time15:33.60Pace7:32.76
 
Leg 3:Distance4.000Time31:28.20Pace7:52.05
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:33.50Pace8:04.63
Cumilative:Distance2.050Time16:33.50Pace8:04.63
Split 2:Distance0.250Time1:23.20Pace5:32.80
Cumilative:Distance2.300Time17:56.70Pace7:48.13
Split 3:Distance1.545Time12:34.30Pace8:08.22
Cumilative:Distance3.845Time30:31.00Pace7:56.20
Split 4:Distance0.155Time0:57.20Pace6:09.03
Cumilative:Distance4.000Time31:28.20Pace7:52.05
 
Leg 4:Distance0.000Time0:00.00Pace0:00.00
I think this was with Jenny.
Leg 5:Distance0.000Time0:00.00Pace0:00.00

Neon Crocs 1 Miles: 10.06
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.530.000.160.3712.06

Fast Running Friend Workout - 2020-02-11 15:05:35
Workout Totals: Distance12.054Time1:32:34.60Pace7:40.81
Usual runs with pickups, 12 total for me.
Leg 1:Distance4.000Time31:55.00Pace7:58.75
With Julia.
Leg 2:Distance2.054Time15:21.60Pace7:28.69
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:04.90Pace7:36.88
Cumilative:Distance0.930Time7:04.90Pace7:36.88
Split 2:Distance0.124Time0:39.80Pace5:20.97
Cumilative:Distance1.054Time7:44.70Pace7:20.89
Split 3:Distance1.000Time7:36.90Pace7:36.90
Cumilative:Distance2.054Time15:21.60Pace7:28.69
 
Leg 3:Distance4.000Time30:29.70Pace7:37.43
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time15:57.20Pace7:46.93
Cumilative:Distance2.050Time15:57.20Pace7:46.93
Split 2:Distance0.250Time1:20.70Pace5:22.80
Cumilative:Distance2.300Time17:17.90Pace7:31.26
Split 3:Distance1.545Time12:14.40Pace7:55.34
Cumilative:Distance3.845Time29:32.30Pace7:40.94
Split 4:Distance0.155Time0:57.40Pace6:10.32
Cumilative:Distance4.000Time30:29.70Pace7:37.43
 
Leg 4:Distance2.000Time14:48.30Pace7:24.15
Alone.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.933.003.000.1212.05

Fast Running Friend Workout - 2020-02-12 09:02:14
Workout Totals: Distance12.054Time1:26:11.50Pace7:09.03
12 total, did a workout with Jacob, 6 miles from the house out and back with 6:40 target on the way out, and whatever we've got on the way back. Joseph made it to the turnaround with us, and on the way back he was just not moving, so we picked it up to a bit sub-6:00 at 3.5 mark. We ended up with 38:06 for the whole thing. William ran the first 2 miles going out with us, Stephen the first 0.5. Stephen's foot has been hurting lately.
Leg 1:Distance4.000Time32:13.10Pace8:03.27
With Julia.
Leg 2:Distance2.054Time15:52.30Pace7:43.63
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.80Pace8:10.11
Cumilative:Distance0.930Time7:35.80Pace8:10.11
Split 2:Distance0.124Time0:38.90Pace5:13.71
Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time7:37.60Pace7:37.60
Cumilative:Distance2.054Time15:52.30Pace7:43.63
 
Leg 3:Distance6.000Time38:06.10Pace6:21.02
With Jacob, part with Joseph, William, and Stephen.
Split 1:Distance3.000Time19:59.70Pace6:39.90
Cumilative:Distance3.000Time19:59.70Pace6:39.90
Split 2:Distance3.000Time18:06.40Pace6:02.13
Cumilative:Distance6.000Time38:06.10Pace6:21.02
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.936.000.000.1212.05

Fast Running Friend Workout - 2020-02-13 10:12:36
Workout Totals: Distance12.054Time1:25:21.60Pace7:04.89
12 total for me. Usual day for the boys, except Joseph, who did the redemption workout of yesterday. He was able to do 6:20 pace on the way back this time.
Leg 1:Distance4.000Time30:34.70Pace7:38.68
With Julia.
Leg 2:Distance2.054Time15:52.70Pace7:43.83
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:31.90Pace8:05.91
Cumilative:Distance0.930Time7:31.90Pace8:05.91
Split 2:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance1.054Time8:10.70Pace7:45.56
Split 3:Distance1.000Time7:42.00Pace7:42.00
Cumilative:Distance2.054Time15:52.70Pace7:43.83
 
Leg 3:Distance6.000Time38:54.20Pace6:29.03
With Joseph.
Split 1:Distance3.000Time19:53.00Pace6:37.67
Cumilative:Distance3.000Time19:53.00Pace6:37.67
Split 2:Distance3.000Time19:01.20Pace6:20.40
Cumilative:Distance6.000Time38:54.20Pace6:29.03
 

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-14 09:55:28
Workout Totals: Distance12.054Time1:35:10.80Pace7:53.77
12 total, easy pace for the most part. William and Stephen did pickups.
Leg 1:Distance4.000Time32:02.20Pace8:00.55
With Julia.
Leg 2:Distance2.054Time15:50.00Pace7:42.51
With Joseph, Matthew, William, and Stephen.
Split 1:Distance0.930Time7:26.00Pace7:59.57
Cumilative:Distance0.930Time7:26.00Pace7:59.57
Split 2:Distance0.124Time0:39.00Pace5:14.52
Cumilative:Distance1.054Time8:05.00Pace7:40.15
Split 3:Distance1.000Time7:45.00Pace7:45.00
Cumilative:Distance2.054Time15:50.00Pace7:42.51
 
Leg 3:Distance6.000Time47:18.60Pace7:53.10
With Jacob.

Neon Crocs 1 Miles: 12.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.053.002.000.0016.05

Fast Running Friend Workout - 2020-02-15 10:26:33
Workout Totals: Distance16.050Time2:02:13.20Pace7:36.90
Total of 16 miles. Matthew broke 6:30 in the mile for the first time. We were not planning on a mile time trial, just a 1 mile tempo run on the track. However, he was feeling strong and ran the splits of 97, 98, 98, and 92 to get 6:26.2 total. This is actually our family record for 7 and under, and he still has until the end of December to improve it. I am hoping he can push it to sub-6:00, but we will see - he develops in hops.

Then I did a workout with William - 2x2 miles down with 1 mile uphill recovery, first in 12:23, and last in 11:54.

Benjamin did the first one with us, and for the second ran 9:55. Joseph and Jacob ran with us in the first interval for the first 2 miles, and then closed with a 5:34.
Leg 1:Distance1.050Time8:31.80Pace8:07.43
Warm-up with Joseph, Jacob, Benjamin, and Matthew.
Leg 2:Distance1.000Time6:26.20Pace6:26.20
Matthew's time trial.
Leg 3:Distance1.000Time8:27.80Pace8:27.80
Cool-down with Joseph, Jacob, Benjamin, and Matthew.
Leg 4:Distance0.250Time2:17.50Pace9:10.00
With Bella.
Leg 5:Distance1.000Time8:55.20Pace8:55.20
Warm-up with Benjamin, Joseph, Jacob, and William, part with Stephen.
Leg 6:Distance5.000Time33:35.20Pace6:43.04
Workout with William, part with Benjamin, Joseph, and Jacob.
Split 1:Distance2.000Time12:23.80Pace6:11.90
Cumilative:Distance2.000Time12:23.80Pace6:11.90
Split 2:Distance1.000Time9:16.60Pace9:16.60
Cumilative:Distance3.000Time21:40.40Pace7:13.47
Split 3:Distance2.000Time11:54.80Pace5:57.40
Cumilative:Distance5.000Time33:35.20Pace6:43.04
 
Leg 7:Distance2.750Time21:50.60Pace7:56.58
Cool-down with Benjamin.
Leg 8:Distance4.000Time32:08.90Pace8:02.23
Part with Julia, part alone.

Neon Crocs 1 Miles: 16.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.0012.05

Fast Running Friend Workout - 2020-02-17 12:50:50
Workout Totals: Distance12.054Time1:33:06.40Pace7:43.45
Usual runs, mostly easy pace.
Leg 1:Distance4.000Time31:22.80Pace7:50.70
With Julia.
Leg 2:Distance2.054Time16:29.00Pace8:01.50
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:35.50Pace8:09.78
Cumilative:Distance0.930Time7:35.50Pace8:09.78
Split 2:Distance0.124Time0:39.20Pace5:16.13
Cumilative:Distance1.054Time8:14.70Pace7:49.35
Split 3:Distance1.000Time8:14.30Pace8:14.30
Cumilative:Distance2.054Time16:29.00Pace8:01.50
Leg 3:Distance2.000Time14:37.20Pace7:18.60
I think this was alone.
Leg 4:Distance4.000Time30:37.40Pace7:39.35
Do not remember if I was alone or ran with somebody.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.002.000.1212.05

Fast Running Friend Workout - 2020-02-18 12:54:55
Workout Totals: Distance12.054Time1:28:45.30Pace7:21.79
Total of 12. Did 2 miles from the canyon to the house with Joseph and Jacob in 11:49.
Leg 1:Distance2.054Time16:00.30Pace7:47.53
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:13.00Pace7:45.59
Cumilative:Distance0.930Time7:13.00Pace7:45.59
Split 2:Distance0.124Time0:38.80Pace5:12.90
Cumilative:Distance1.054Time7:51.80Pace7:27.63
Split 3:Distance1.000Time8:08.50Pace8:08.50
Cumilative:Distance2.054Time16:00.30Pace7:47.53
Leg 2:Distance6.000Time42:10.40Pace7:01.73
With Joseph and Jacob, part with William and Stephen.
Split 1:Distance4.000Time30:21.20Pace7:35.30
Cumilative:Distance4.000Time30:21.20Pace7:35.30
Split 2:Distance2.000Time11:49.20Pace5:54.60
Cumilative:Distance6.000Time42:10.40Pace7:01.73
Leg 3:Distance4.000Time30:34.60Pace7:38.65
Part alone, part with Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.930.000.000.1210.05

Fast Running Friend Workout - 2020-02-19 08:55:48
Workout Totals: Distance10.054Time1:19:25.80Pace7:54.02
Total of 10 for me, 5 for Joseph and Jacob, and 3 for William, usual distances for others. We are starting a small taper for the 15 K.
Leg 1:Distance4.000Time31:55.50Pace7:58.88
With Julia.
Leg 2:Distance2.054Time16:19.70Pace7:56.97
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:32.40Pace8:06.45
Cumilative:Distance0.930Time7:32.40Pace8:06.45
Split 2:Distance0.124Time0:39.10Pace5:15.32
Cumilative:Distance1.054Time8:11.50Pace7:46.32
Split 3:Distance1.000Time8:08.20Pace8:08.20
Cumilative:Distance2.054Time16:19.70Pace7:56.97
Leg 3:Distance3.000Time23:51.30Pace7:57.10
With Joseph, Jacob, William, and Stephen.
Leg 4:Distance1.000Time7:19.30Pace7:19.30
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.930.000.000.129.05

Fast Running Friend Workout - 2020-02-20 15:58:06
Workout Totals: Distance9.054Time1:11:49.00Pace7:55.92
Total of 9. Tapering for the 15 K. Matthew ran a 200 PR - 37.8.
Leg 1:Distance2.054Time15:55.30Pace7:45.09
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:34.50Pace8:08.71
Cumilative:Distance0.930Time7:34.50Pace8:08.71
Split 2:Distance0.124Time0:37.80Pace5:04.84
Cumilative:Distance1.054Time8:12.30Pace7:47.08
Split 3:Distance1.000Time7:43.00Pace7:43.00
Cumilative:Distance2.054Time15:55.30Pace7:45.09
Leg 2:Distance3.000Time23:53.10Pace7:57.70
With Joseph, Jacob, and William, part with Stephen.
Leg 3:Distance4.000Time32:00.60Pace8:00.15
With Jenny and Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.050.000.000.258.30

Fast Running Friend Workout - 2020-02-21 08:46:44
Workout Totals: Distance8.298Time1:07:03.60Pace8:04.89
Total of 8, tapering for the 15 K. Joseph, Jacob, and William also were tapering, ran only 2 miles. Matthew ran a 400 PR on the track - 81.5. He started out very fast, 37 high, did not time it exactly, but was probably a repeat of his PR, then faced and ran 43 high for the last 200.
Leg 1:Distance4.000Time33:27.40Pace8:21.85
With Julia.
Leg 2:Distance1.050Time8:47.10Pace8:22.00
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:21.50Pace5:28.63
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 4:Distance1.000Time7:44.10Pace7:44.10
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 5:Distance2.000Time15:43.50Pace7:51.75
With Stephen.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.150.849.320.0020.31

Fast Running Friend Workout - 2020-02-22 08:36:55
Workout Totals: Distance20.314Time2:31:54.40Pace7:28.68
SLC Track Club 15 K, 56:55, 16th overall, 8th master. Top results:

Place Overall;Name;Gender;Age;Time
1;Benjamin Pachev;m;21;00:48:38.1
2;Fritz Van De Kamp;m;40;00:48:56.2
3;Jace Nye;m;35;00:50:21.8
4;Teren Jameson;m;42;00:51:12.2
5;Nathan Hornok;m;41;00:51:17.1
6;Melchor Suaste;m;42;00:51:27.9
7;Albert Wint;m;40;00:52:02.2
8;Matthew Gulden;m;32;00:53:23.8
9;Kyle Barrett;m;31;00:54:50.5
10;Thatcher Olson;m;29;00:55:02.6
11;David Taylor;m;51;00:55:10.1
12;Levi Pace;m;36;00:56:00.1
13;Stephen Robinson;m;44;00:56:10.1
14;David Nierenberg;m;37;00:56:31.2
15;Taylor Call;m;26;00:56:53.3
16;Alexander Pachev;m;46;00:56:55.0
17;Riley McCarter;m;19;00:57:04.2
18;Daniel Haway;m;42;00:57:36.0
19;STEPHEN GLOD;m;18;00:57:43.0
20;Scott Daw;m;34;00:58:10.9
21;Jacob Pachev;m;13;00:58:22.0
22;Christina Perry;f;38;00:58:23.4
23;Mark Payne;m;47;00:58:46.2
24;Jon Hansen;m;30;00:59:06.5
25;Janel Zick;f;28;00:59:09.5
26;Bill Cobler;m;56;00:59:29.0
27;Soren Moller;m;49;01:00:04.5
28;Ryan Timme;m;32;01:00:18.7
29;Jessica Stanford;f;50;01:00:41.1
30;Rob Murphy;m;55;01:00:54.6
31;Joseph Pachev;m;15;01:01:07.6
32;David Johnson;m;38;01:01:37.7
33;Rebecca Bennion;f;39;01:02:06.2
34;Lawrence Cannon;m;47;01:02:28.1
35;Natasha Hoffman;f;28;01:02:45.6
36;William Pachev;m;11;01:03:05.2

Benjamin ran 48:38, which is a course record for the 20-24 age division beating the previous record of John Coyle of 49:12 from 2014.

In the process he pulled/pushed Fritz Van De Kamp to the master's course record, and I believe all time personal best for the course as well. Fritz finished in 48:56.

Knowing that Fritz is fairly consistent and had run a fairly recent low 1:07 half, I figured if Benjamin could keep up with Fritz for most of the race, and maybe, if luck would have it, using the youth to his advantage in the kick, pull away in the last half mile, it would be a very good result. So I told him to run with Fritz, and then see what happens.

Very soon from the start Benjamin and Fritz separated themselves from the rest of the rather formidable field, and were averaging 5:16-5:17 pace, right on target for John's course record. They went through the first 5 K in 16:20, and had 24:34 at half way, on pace for 49:08. Then after seeing a 5:18 split for mile 5, Benjamin shifted gears and ran a 5:13, with around 32:40 at the 10 K mark, followed by I think around 5:08, which was now outside of Fritz's range.

In the last mile, in spite of having run 8+ already at a very brisk pace, he dug deeper and found a 5:03, which gives him 15:58 for the closing 5 K. So 5:14 average for 9+ miles on and out and back course at 4200 feet. I am estimating this is worth about 1:06:30 half on a good flat sea-level course. Now his speed it getting to the point where we can started thinking about a sub-2:19 marathon (previous Olympic Trials Qualifier, not sure what will happen in 2024), but we need to work on impact resilience. He ran 30 miles a week on his mission, and since returning gradually ramped it up to 76 a week, which right now seems to be a sweet spot as he is still improving. But eventually we will need to up it to at least 90 to run a good marathon.

My goal was under 57:00, and I was able to get it with 56:55. I started out with Chad and a few other runners, and we went through the first mile in 5:59 which was just perfect, but then they picked it up and we went through the 5 K in 18:29 which now was too fast, but there was nobody behind that I could trust to keep a steady pace, so I went with them. After that, Jacob and I backed off to a slower pace and started running somewhere around 6:10. We had 28:04 half way through. Around 5 miles Taylor Call caught up to us, and we went with him. Jacob made it with us to 6 miles, then he was out of gas, but at least he ran a 10 K PR of around 37:43-45. We had 37:40.

In the last 5 K, I felt Taylor was slowing down too much, so I gave it a push and dropped him, but then I got a side ache and slowed down enough for him to catch me. I was able to speed up and go with him, though he outkicked me by 2 seconds at the end.

Jacob suffered a lot in the last 5 K, but was able to finish in 58:22. Joseph paced William through the first half in 30:37, then sped up, but not by much, and ran 1:01:07 for the whole thing. William ran 1:03:05.

Later in the evening I ran more with the non-racing kids, which gave me the total of 20+ miles.

Mary broke 9:00 for the first time today with 8:56.4 on our out and back mile course. Her splits were 2:25, 2:21, 2:10, and 2:00.
Leg 1:Distance2.000Time16:18.20Pace8:09.10
Warm-up with Benjamin and Dave Taylor, part with Joseph, Jacob, and William.
Leg 2:Distance9.321Time1:03:06.20Pace6:46.20
15 K race.
Split 1:Distance9.321Time56:56.00Pace6:06.48
Cumilative:Distance9.321Time56:56.00Pace6:06.48
15 K - my time.
Split 2:Distance0.000Time1:27.80Pace0:00.00
Cumilative:Distance9.321Time58:23.80Pace6:15.90
Jacob.
Split 3:Distance0.000Time4:42.40Pace0:00.00
Cumilative:Distance9.321Time1:03:06.20Pace6:46.20
William.
Leg 3:Distance4.100Time32:53.50Pace8:01.34
Cool-down with Benjamin and Dave Taylor.
Leg 4:Distance1.050Time8:35.20Pace8:10.67
With Stephen and Matthew.
Leg 5:Distance0.843Time6:44.80Pace8:00.19
With Stephen and Matthew.
Leg 6:Distance1.000Time8:27.70Pace8:27.70
With Stephen and Matthew.
Leg 7:Distance1.000Time8:56.40Pace8:56.40
With Stephen, Jenny, and Mary.
Leg 8:Distance1.000Time6:52.40Pace6:52.40
With Stephen and Jenny.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-24 16:20:32
Workout Totals: Distance12.054Time1:32:08.20Pace7:38.62
Easy runs, usual distances, total of 12.
Leg 1:Distance2.054Time15:46.90Pace7:41.00
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:14.00Pace7:46.67
Cumilative:Distance0.930Time7:14.00Pace7:46.67
Split 2:Distance0.124Time0:39.70Pace5:20.16
Cumilative:Distance1.054Time7:53.70Pace7:29.43
Split 3:Distance1.000Time7:53.20Pace7:53.20
Cumilative:Distance2.054Time15:46.90Pace7:41.00
Leg 2:Distance6.000Time43:51.90Pace7:18.65
Part with the kids, part alone.
Leg 3:Distance4.000Time32:29.40Pace8:07.35
With Jenny and Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-25 09:01:05
Workout Totals: Distance12.054Time1:37:10.40Pace8:03.69
Total of 12. Did pickups. Matthew set a record in the 200 on the track - 37.2, William set a record in the uphill sprint - 48.3.
Leg 1:Distance4.000Time33:41.90Pace8:25.48
With Julia.
Leg 2:Distance2.054Time16:32.50Pace8:03.20
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:40.60Pace8:15.27
Cumilative:Distance0.930Time7:40.60Pace8:15.27
Split 2:Distance0.124Time0:37.20Pace5:00.00
Cumilative:Distance1.054Time8:17.80Pace7:52.30
Split 3:Distance1.000Time8:14.70Pace8:14.70
Cumilative:Distance2.054Time16:32.50Pace8:03.20
Leg 3:Distance4.000Time31:55.90Pace7:58.98
With Joseph, Jacob, William, and Stephen.
Split 1:Distance2.050Time16:41.70Pace8:08.63
Cumilative:Distance2.050Time16:41.70Pace8:08.63
Split 2:Distance0.250Time1:21.40Pace5:25.60
Cumilative:Distance2.300Time18:03.10Pace7:50.91
Split 3:Distance1.545Time13:04.50Pace8:27.77
Cumilative:Distance3.845Time31:07.60Pace8:05.72
Split 4:Distance0.155Time0:48.30Pace5:11.61
Cumilative:Distance4.000Time31:55.90Pace7:58.98
Leg 4:Distance2.000Time15:00.10Pace7:30.05
Alone.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.930.000.000.1212.05

Fast Running Friend Workout - 2020-02-26 10:59:24
Workout Totals: Distance12.054Time1:36:40.40Pace8:01.20
Leg 1:Distance4.000Time32:16.50Pace8:04.12
With Julia.
Leg 2:Distance2.054Time16:34.70Pace8:04.27
With Joseph, Jacob, and Matthew.
Split 1:Distance0.930Time7:43.50Pace8:18.39
Cumilative:Distance0.930Time7:43.50Pace8:18.39
Split 2:Distance0.124Time0:37.80Pace5:04.84
Cumilative:Distance1.054Time8:21.30Pace7:55.62
Split 3:Distance1.000Time8:13.40Pace8:13.40
Cumilative:Distance2.054Time16:34.70Pace8:04.27
Leg 3:Distance6.000Time47:49.20Pace7:58.20
With Jacob.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.000.000.2512.30

Fast Running Friend Workout - 2020-02-27 16:23:29
Workout Totals: Distance12.298Time1:37:30.20Pace7:55.70
Usual runs, except Matthew did a 400 time trial on the track, almost broke 80, ran 80.6. This time he paced it more evenly - 18 high, 39, 59 high, and 21 for the last 100.
Leg 1:Distance1.050Time8:36.10Pace8:11.52
With Joseph, Jacob, and Matthew.
Leg 2:Distance0.248Time1:20.60Pace5:25.00
With Joseph, Jacob, and Matthew.
Leg 3:Distance1.000Time7:53.60Pace7:53.60
With Joseph, Jacob, and Matthew.
Leg 4:Distance6.000Time46:08.30Pace7:41.38
Part with Joseph, Jacob, William, and Stephen, part alone.
Leg 5:Distance4.000Time33:31.60Pace8:22.90
With Jenny and Julia.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.250.000.000.1210.37

Fast Running Friend Workout - 2020-02-28 15:55:40
Workout Totals: Distance10.374Time1:24:28.60Pace8:08.59
Usual runs, 12 total.
Leg 1:Distance2.124Time17:17.30Pace8:08.37
With Joseph, Jacob, and Matthew.
Split 1:Distance1.000Time8:01.70Pace8:01.70
Cumilative:Distance1.000Time8:01.70Pace8:01.70
Split 2:Distance0.124Time0:40.80Pace5:29.03
Cumilative:Distance1.124Time8:42.50Pace7:44.86
Split 3:Distance1.000Time8:34.80Pace8:34.80
Cumilative:Distance2.124Time17:17.30Pace8:08.37
Leg 2:Distance4.000Time31:57.20Pace7:59.30
With Joseph, Jacob, William, and Stephen.
Leg 3:Distance4.000Time32:58.10Pace8:14.52
With Jenny and Julia.
Leg 4:Distance0.250Time2:16.00Pace9:04.00
With Bella.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.821.004.000.2516.07

Fast Running Friend Workout - 2020-02-29 10:06:21
Workout Totals: Distance16.068Time1:57:42.60Pace7:19.54
Total of 16 miles for me. Paced William in a track 400 time trial in 72.5 - new PR. Paced Matthew in his 1 mile track "tempo run" in 6:36. Did 2x2 miles, first one in 11:32 down the canyon with Jacob, second one at very end of everything going down for 1.25 and up for 0.75 in 12:11.

Ethan came and did a video shoot of all of us running for his school film project, then filmed Benjamin during his workout.

Benjamin did 3x3 in the canyon, down in 15:54, up in 17:00, then down in 15:26.
Leg 1:Distance0.500Time4:34.00Pace9:08.00
Video shoot with the family for Ethan.
Leg 2:Distance1.050Time8:48.80Pace8:23.62
With Joseph, Jacob, William, Stephen, and Matthew.
Leg 3:Distance0.248Time1:12.50Pace4:52.34
With Joseph, Jacob, and William - 400 time trial.
Leg 4:Distance0.250Time2:18.80Pace9:15.20
Recovery with Joseph, Jacob, and William.
Leg 5:Distance1.000Time6:36.80Pace6:36.80
Matthew's "tempo run" with Joseph, Jacob, William, and Stephen.
Leg 6:Distance1.000Time8:20.40Pace8:20.40
Leg 7:Distance12.020Time1:25:51.30Pace7:08.56
Part with Joseph and Jacob, part alone.
Split 1:Distance1.000Time7:56.20Pace7:56.20
Cumilative:Distance1.000Time7:56.20Pace7:56.20
Split 2:Distance2.000Time11:32.60Pace5:46.30
Cumilative:Distance3.000Time19:28.80Pace6:29.60
Split 3:Distance6.770Time52:04.80Pace7:41.57
Cumilative:Distance9.770Time1:11:33.60Pace7:19.47
Split 4:Distance2.000Time12:11.70Pace6:05.85
Cumilative:Distance11.770Time1:23:45.30Pace7:06.96
Split 5:Distance0.250Time2:06.00Pace8:24.00
Cumilative:Distance12.020Time1:25:51.30Pace7:08.56

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
251.5319.8426.853.85302.07
Neon Crocs 1 Miles: 155.35
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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