Breaking the Wall

Utah Valley Half Marathon

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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: 78.87 Year: 3004.53
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: 22.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
262.832.1139.7211.00315.66
Navy Crocs 2 Miles: 315.67Nike Double Stroller Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Half Marathon (13.109 Miles) 01:18:28, Place overall: 19, Place in age division: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.500.0012.111.0014.61

Fast Running Friend Workout - 2019-06-01 05:26:29
Workout Totals: Distance14.609Time1:30:46.60Pace6:12.82
Utah Valley Half Marathon, 1:18:28, 19th overall, 3rd master, $50.

I thought I'd be able to run 2 minutes faster, but long story short, I could not. Some of it is perhaps just getting a year older, some of it missed sleep, some maybe the day was not as fast - although the conditions - while not 100% perfect - were not terrible. And perhaps my recent experiment of 6+6 backfired and made my legs cave somewhat after 8 miles due to the lack of longer runs - though I did find a 5:56 mile for mile 12 when I focused. So maybe it was just the low adrenaline again.

We were not sure what kind of condition Benjamin was in after his flight, with a cold, having traveled cross-continent, and after two years of only 45 minutes of running a day with some missed days due to various contingencies + reduced sleep. But based on how his runs were going on his mission + how he felt in the easy runs this week I figured he should be able to keep up with me, and I was more than right. At 6 miles he told me he wanted to go faster, so I told him to shift gears at the 20 mile mark of the marathon (about 6.9 in the half) and he did - hitting 2 miles at 5:20, then after 9 he started running out of juice some and slowed down to 5:40 finishing in 1:15:28 in 13th place with the last 10 K in 34:38 (measured from the 20 mile mark of the marathon to the finish).

He told us at the end of his mission that he was dreaming of being able to run straight and as fast as he wanted - on his mission he had to be with his companion 24x7, which meant either running something no faster than 8:00 for a couple of miles, running on the track, or back and forth in front of the house. So I signed him up for the UVM half :-)

The kids ran 1500 in the Corner Canyon meet. Results:

41 Pachev, Matthew
7 Fast Running Blog
6:28.42
--
42 Pachev, Stephen
9 Fast Running Blog
5:47.93
--
43 Pachev, William
11 Fast Running Blog
5:27.39
--
39 Pachev, Jacob
13 Fast Running Blog
4:58.56
--
40 Pachev, Joseph
14 Fast Running Blog
4:58.91
--
37 Pachev, Julia
17 Fast Running Blog
6:34.76

Command to grab the results:

curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/6-1_resultsc.pdf | pdftotext - - | grep -A 2 Pachev

Stephen got an almost 8 second PR. Julia and Jacob improved her time from the last meet. William ran about the same - except he started out even faster - 78. We need to do something about his third laps in over 90. I do not think it is physical. Clearly if he can run 78 thinking he has further to go, then after an 88 break he should be able to run at least another 88, if not 84-85. But I think what happens is that it starts to hurt and he starts feeling sorry for himself, and then just stops trying at 100% effort. Similar problems with Matthew, except Matthew is a temperamental 6 year old, so all bets are off :-)
Leg 1:Distance1.500Time12:19.40Pace8:12.93
Warm-up.
Leg 2:Distance13.109Time1:18:27.20Pace5:59.08
Race.
Split 1:Distance1.000Time5:49.10Pace5:49.10
Cumilative:Distance1.000Time5:49.10Pace5:49.10
Split 2:Distance1.000Time5:40.30Pace5:40.30
Cumilative:Distance2.000Time11:29.40Pace5:44.70
Split 3:Distance1.000Time6:15.20Pace6:15.20
Cumilative:Distance3.000Time17:44.60Pace5:54.87
Split 4:Distance1.000Time6:10.50Pace6:10.50
Cumilative:Distance4.000Time23:55.10Pace5:58.78
Split 5:Distance1.000Time5:52.40Pace5:52.40
Cumilative:Distance5.000Time29:47.50Pace5:57.50
Split 6:Distance1.000Time5:45.50Pace5:45.50
Cumilative:Distance6.000Time35:33.00Pace5:55.50
Split 7:Distance1.000Time5:54.50Pace5:54.50
Cumilative:Distance7.000Time41:27.50Pace5:55.36
Split 8:Distance1.000Time5:53.70Pace5:53.70
Cumilative:Distance8.000Time47:21.20Pace5:55.15
Split 9:Distance1.000Time6:07.10Pace6:07.10
Cumilative:Distance9.000Time53:28.30Pace5:56.48
Split 10:Distance1.000Time6:07.00Pace6:07.00
Cumilative:Distance10.000Time59:35.30Pace5:57.53
Split 11:Distance1.000Time6:13.40Pace6:13.40
Cumilative:Distance11.000Time1:05:48.70Pace5:58.97
Split 12:Distance1.000Time5:56.20Pace5:56.20
Cumilative:Distance12.000Time1:11:44.90Pace5:58.74
Split 13:Distance1.000Time6:04.70Pace6:04.70
Cumilative:Distance13.000Time1:17:49.60Pace5:59.20
Split 14:Distance0.109Time0:37.60Pace5:44.95
Cumilative:Distance13.109Time1:18:27.20Pace5:59.08
 

Navy Crocs 2 Miles: 14.61
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
12.020.000.000.0012.02

Fast Running Friend Workout - 2019-06-03 08:13:42
Workout Totals: Distance12.020Time1:33:46.80Pace7:48.12
Easy runs, total of about 12.
Leg 1:Distance6.000Time47:07.60Pace7:51.27
With Benjamin, part with Jacob, William, and Stephen.
Leg 2:Distance2.000Time14:59.80Pace7:29.90
Alone.
Leg 3:Distance1.000Time7:32.10Pace7:32.10
With Julia and Matthew.
Split 1:Distance1.000Time7:25.80Pace7:25.80
Cumilative:Distance1.000Time7:25.80Pace7:25.80
Matthew.
Split 2:Distance0.000Time0:06.30Pace0:00.00
Cumilative:Distance1.000Time7:32.10Pace7:32.10
Waiting for Julia.
 
Leg 4:Distance0.650Time6:17.20Pace9:40.31
With Julia and Mary to the park (holding Mary's hand).
Leg 5:Distance0.520Time4:03.90Pace7:49.04
With Julia at the park.
Leg 6:Distance1.850Time13:46.20Pace7:26.59
Back from the park the long way.

Navy Crocs 2 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.270.123.860.6212.87

Fast Running Friend Workout - 2019-06-04 08:37:30
Workout Totals: Distance12.878Time1:34:33.50Pace7:20.56
Did a tempo run with Benjamin in the morning. He paced me through 2 miles down the canyon with the first 1.5 at 5:40 pace, and then the target was 78, 75. I was able to do 78, 76, which gave us 11:05 for 2 miles. Then I went to get the car, and he - with some grumbling - did the second interval. The original target was 5:20 pace to 1.5, then 5:00 for the last 0.5. He told me he was tired, so I gave him the target of 5:30 pace for 1.5 with some kind of pickup in the last 0.5. Well, turned out he was not as tired as he thought - 7:56 for the first 1.5, and then 2:27 for the last 0.5 - total of 10:23.

Then in the evening we went to the track meet in Nephi. Except by the time we got there it was over. So we just did our own time trials. It was still warm - 80F. We waited some for the sun to set, but we could only wait so long. So Stephen ran a PR in the 800 - 2:52.9. Then Joseph, Jacob, William, and Bonnie ran 3000. I paced William. Joseph got 10:39, Jacob 10:40, William 11:27, Bonnie struggled today and ran 12:29. Joseph and Jacob had a good start - steady pace like I told them to 2000 (3:32, 3:31). Then something really odd happened - they both got lazy, neither one wanted to push the pace, and they ran the next 600 in 2:18. And then they kicked - 78 for Joseph, 79 for Jacob.

William got a small PR. He was doing well in the first 3 laps (89,89,90), but then started to fade (92,95,96). Thanks to 88 in the last lap he was able to pull off a PR, though. We still need to work on the mental focus, drive, and toughness. He really should not be running slower than 92 laps even if he is hurting.
Leg 1:Distance0.730Time5:41.70Pace7:48.08
With Benjamin.
Leg 2:Distance1.500Time11:40.40Pace7:46.93
With Sarah and Benjamin.
Leg 3:Distance2.500Time20:11.40Pace8:04.56
With Benjamin.
Leg 4:Distance2.000Time11:05.10Pace5:32.55
Down the canyon tempo run with Benjamin.
Split 1:Distance1.500Time8:30.40Pace5:40.27
Cumilative:Distance1.500Time8:30.40Pace5:40.27
Split 2:Distance0.500Time2:34.70Pace5:09.40
Cumilative:Distance2.000Time11:05.10Pace5:32.55
 
Leg 5:Distance2.040Time17:51.10Pace8:45.05
Part with Benjamin.
Leg 6:Distance1.000Time8:07.00Pace8:07.00
Warm-up with the kids at the Juab High track in Nephi.
Leg 7:Distance0.496Time2:52.90Pace5:48.59
Paced Stephen through 800.
Leg 8:Distance0.124Time0:47.80Pace6:25.48
Matthew - false start.
Leg 9:Distance1.864Time11:27.40Pace6:08.78
Paced William through 3000.
Leg 10:Distance0.500Time4:06.90Pace8:13.80
More distance with Matthew.
Leg 11:Distance0.124Time0:41.80Pace5:37.10
200 with Matthew.

Navy Crocs 2 Miles: 12.88
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(3)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.060.000.000.0012.06

Fast Running Friend Workout - 2019-06-05 08:58:55
Workout Totals: Distance12.064Time1:36:20.60Pace7:59.16
Easy runs for the kids except Julia. Benjamin, Jacob, and I paced her in a 3000 time trial. She got 13:42. Total of about 12 miles for me, 10 for Benjamin.
Leg 1:Distance4.000Time31:10.20Pace7:47.55
With Benjamin, Joseph, William, and Stephen.
Leg 2:Distance0.930Time8:16.10Pace8:53.44
With Jacob and Julia - warm-up.
Leg 3:Distance1.864Time13:42.30Pace7:21.15
Julia's 3000 time trial.
Leg 4:Distance1.270Time12:02.60Pace9:28.98
Cool-down with Jacob and Julia.
Leg 5:Distance1.000Time7:33.10Pace7:33.10
With Joseph, Jacob, and Matthew.
Leg 6:Distance1.000Time7:38.40Pace7:38.40
With Joseph and Jacob.
Leg 7:Distance2.000Time15:57.90Pace7:58.95
With Benjamin and Jenny.

Navy Crocs 2 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
9.151.001.500.5012.15

Fast Running Friend Workout - 2019-06-06 07:34:47
Workout Totals: Distance12.150Time1:28:41.50Pace7:17.98
Total of 12. Did a 2 mile tempo run down the canyon (about 1-2% grade) with a fast finish. Benjamin paced me. Total time was 11:00, 8:28 (5:39 pace) for the first 1.5, then 2:32 (5:04 pace) for the last 0.5. Jenny did a mile pickup in 6:19. Other kids ran their usual distances easy today.
Leg 1:Distance0.980Time7:51.90Pace8:01.53
Warm-up with Benjamin.
Leg 2:Distance2.000Time11:00.20Pace5:30.10
2 mile tempo run down the canyon with Benjamin with a fast finish.
Split 1:Distance1.500Time8:28.20Pace5:38.80
Cumilative:Distance1.500Time8:28.20Pace5:38.80
Split 2:Distance0.500Time2:32.00Pace5:04.00
Cumilative:Distance2.000Time11:00.20Pace5:30.10
 
Leg 3:Distance1.000Time8:20.60Pace8:20.60
Alone.
Leg 4:Distance1.000Time6:19.40Pace6:19.40
With Jenny.
Leg 5:Distance3.170Time24:53.50Pace7:51.14
Part with Jenny, part alone.
Leg 6:Distance1.000Time7:50.70Pace7:50.70
With Joseph, Jacob, and Matthew.
Leg 7:Distance1.000Time7:31.70Pace7:31.70
With Joseph and Jacob.
Leg 8:Distance2.000Time14:53.50Pace7:26.75
Alone.

Navy Crocs 2 Miles: 12.15
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 - 2019-06-07 08:18:54
Workout Totals: Distance12.000Time1:30:57.80Pace7:34.82
Easy runs today. Paced Sarah in her workout. She struggled today, but was able to run 1.5 in 11:42 down the canyon with some headwind and in 70F. Total of 12. Easy runs for the kids, more or less usual distances.
Leg 1:Distance1.480Time10:42.60Pace7:14.19
Alone.
Leg 2:Distance1.500Time11:42.50Pace7:48.33
With Sarah.
Leg 3:Distance0.250Time1:58.90Pace7:55.60
With Sarah.
Leg 4:Distance4.770Time35:23.40Pace7:25.16
Alone.
Leg 5:Distance1.000Time7:36.10Pace7:36.10
With Joseph, Jacob, and Matthew.
Leg 6:Distance1.000Time7:35.40Pace7:35.40
With Joseph and Jacob.
Leg 7:Distance2.000Time15:58.90Pace7:59.45
With Benjamin.

Navy Crocs 2 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 - 2019-06-08 07:32:01
Workout Totals: Distance16.500Time1:57:34.30Pace7:07.53
Ran 12+ with Benjamin in the AM - did a 6 mile tempo down the canyon in 34:54 (5:56, 5:58, 5:49, 5:45, 5:50, 5:36). Benjamin turned up the heat on me with about 600 to go, I considered asking him to slow down, but that would have involved talking and I was already out of breath. So instead I said a prayer asking the Lord to give me the adrenaline to keep the pace, and the prayer was answered. The pace became bearable - though I had to keep my focus to keep it, and I was able to run 80 for the last quarter.

Then we went to the track meet at Juah High in Nephi. Results:

41 Pachev, Matthew
7 Fast Running Blog
6:32.71
--
42 Pachev, Stephen
9 Fast Running Blog
5:56.22
--
43 Pachev, William
11 Fast Running Blog
5:38.20
--
39 Pachev, Jacob
13 Fast Running Blog
4:52.80
--
40 Pachev, Joseph
14 Fast Running Blog
4:53.09
--
36 Pachev, Jennifer
19 Fast Running Blog
5:43.44


Command to grab them for future reference:

curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/results2.pdf | pdftotext - - | grep -A 2 Pachev

Joseph and Jacob had good races, both ran official 1500 PRs in a close race - splits 78, 76, 79, 59/60. Everybody else bombed. Part of the problem was the headwind. Jenny had a problem with her muscles hurting from something. I am suspecting it might actually be a good thing because she has been doing a therapy to correct her neck imbalance which resulted in overrotation when she ran which gave her persistent side pain. Now that the imbalance has been corrected to some degree, she rotates less which makes her use her muscles differently, and I think she is still adjusting to the new form. For William and Matthew I think it was a matter of not having the mental toughness to deal with the headwind. Stephen I think just got too comfortable in the second lap and ran it in 1:41. After that it is hard to motivate yourself to get back to pace in the third lap and to kick - especially when you are only 9.

Joseph, Jacob, and I added 4 miles in the evening. William, Stephen, and Jenny did 2 more.
Leg 1:Distance3.700Time28:51.40Pace7:47.95
Warm-up with Benjamin.
Leg 2:Distance6.000Time34:54.60Pace5:49.10
Tempo run with Benjamin.
Leg 3:Distance2.800Time24:00.00Pace8:34.29
Cool down with Benjamin, part with Armando.
Leg 4:Distance4.000Time29:48.30Pace7:27.07
With Joseph, and Jacob.

Navy Crocs 2 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. Benjamin spoke in the Sacrament meeting about the missionary work in Ukraine and in general.

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 - 2019-06-10 08:32:11
Workout Totals: Distance12.000Time1:34:48.50Pace7:54.04
Easy runs with the kids. 8 in the AM, 4 in the PM. Usual distances. Jenny is on 2+2 schedule to recover from the muscle pain she has been having.
Leg 1:Distance4.000Time31:41.10Pace7:55.27
With Benjamin and Stephen.
Leg 2:Distance4.000Time31:26.30Pace7:51.57
With Benjamin, William, Joseph, and Jacob.
Leg 3:Distance1.000Time7:33.50Pace7:33.50
With Joseph, Jacob, Matthew, and Benjamin.
Leg 4:Distance1.000Time8:09.90Pace8:09.90
With Joseph, Jacob, Benjamin, and Jenny.
Leg 5:Distance2.000Time15:57.70Pace7:58.85
With Julia.

Navy Crocs 2 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
10.120.000.001.8812.00

Fast Running Friend Workout - 2019-06-11 08:56:32
Workout Totals: Distance12.000Time1:30:07.90Pace7:30.66
In the morning did 3x0.625 down the canyon with Benjamin, Joseph, and Jacob - we got 3:19.8, 3:19.1, 3:17.5. 0.25 recovery jog in between. Benjamin after that added a 2 mile tempo down the canyon. His target again was 5:20 pace for the first 1.5, and then close at 5:00 pace. He started with the first 0.5 in 2:31, then dialed it down to 2:37, 2:37 (7:45 at 1.5), then closed with 73, 71 (2:24, 4:48 pace) and finished in 10:09. His pre-mission fitness is starting to come back.

Did 4 more in the evening, 1 with Julia. Benjamin did 2 more, 1 of those with Matthew. Joseph and Jacob did just 5 in the AM with no PM run. William and Stephen ran 4. Jenny did 2+2.
Leg 1:Distance0.980Time8:09.90Pace8:19.90
Warm-up with Benjamin, Joseph, and Jacob.
Leg 2:Distance2.375Time15:20.30Pace6:27.49
Workout with Benjamin, Joseph, and Jacob.
Split 1:Distance0.625Time3:19.80Pace5:19.68
Cumilative:Distance0.625Time3:19.80Pace5:19.68
Split 2:Distance0.250Time2:39.20Pace10:36.80
Cumilative:Distance0.875Time5:59.00Pace6:50.29
Split 3:Distance0.625Time3:19.10Pace5:18.56
Cumilative:Distance1.500Time9:18.10Pace6:12.07
Split 4:Distance0.250Time2:44.70Pace10:58.80
Cumilative:Distance1.750Time12:02.80Pace6:53.03
Split 5:Distance0.625Time3:17.50Pace5:16.00
Cumilative:Distance2.375Time15:20.30Pace6:27.49
 
Leg 3:Distance4.645Time36:09.50Pace7:47.06
More distance - part with Joseph and Jacob.
Leg 4:Distance1.000Time8:00.70Pace8:00.70
With Julia.
Leg 5:Distance3.000Time22:27.50Pace7:29.17
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-06-12 09:04:49
Workout Totals: Distance12.000Time1:29:30.20Pace7:27.52
Total of 12. 8 in the AM, paced Sarah through 1.5 tempo down the canyon in 11:35. Then ran with Julia in the PM, and added 3 miles alone. Kids ran a bit less to taper for the State Meet. Jenny is on 2+2 recovery schedule. Benjamin did 8+2.
Leg 1:Distance0.980Time7:04.40Pace7:13.06
Alone.
Leg 2:Distance1.500Time11:35.70Pace7:43.80
With Sarah.
Leg 3:Distance5.520Time40:42.00Pace7:22.39
Alone.
Leg 4:Distance1.000Time7:46.40Pace7:46.40
With Julia.
Leg 5:Distance3.000Time22:21.70Pace7:27.23
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.001.250.7512.00

Fast Running Friend Workout - 2019-06-13 08:57:31
Workout Totals: Distance12.000Time1:32:26.40Pace7:42.20
Total of 12. Ran 8 with Benjamin in the AM. He paced me through 2 miles down the canyon in 10:49.8 (5:28, 5:21). The target was 82s(5:28 pace) for the first 1.25, then 80s (5:20 pace) for the remaining 0.75. He started me a bit faster - 80, but then gave me a break with two 83 quarters, followed by 82, so we were right on target at 1.25. Then he wanted to be nice and gave me a break on the uphill, but apparently too much - we ran 85 for the next quarter. Then we sped up to 80 as planned, and did the next two quarters on target. In the last one I found another gear and made up what we lost in the first quarter of the second mile closing in 76. This is my fastest time of the year, also 46 year old, and father of 11 PR.

Ran with Julia and Matthew in the evening, plus some myself - total of 4. Kids were on reduced mileage tapering for the state meet tomorrow.
Leg 1:Distance0.980Time7:56.20Pace8:05.92
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:49.80Pace5:24.90
Tempo run with Benjamin.
Split 1:Distance1.250Time6:53.60Pace5:30.88
Cumilative:Distance1.250Time6:53.60Pace5:30.88
Split 2:Distance0.750Time3:56.20Pace5:14.93
Cumilative:Distance2.000Time10:49.80Pace5:24.90
 
Leg 3:Distance5.020Time42:56.90Pace8:33.33
Distance with Benjamin.
Leg 4:Distance1.000Time7:46.10Pace7:46.10
With Matthew.
Leg 5:Distance1.000Time7:59.10Pace7:59.10
With Julia.
Leg 6:Distance2.000Time14:58.30Pace7:29.15
Alone.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments(1)
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-06-14 09:24:05
Workout Totals: Distance12.000Time1:34:07.70Pace7:50.64
Easy 12 for me today. Joseph, Jacob, William, Jenny, Julia, and Bonnie ran 3000 in the Utah USATF state championship. Results:

--
4 # 149 Pachev, William
11 Fast Running Blog
11:38.36
--
2 # 143 Pachev, Jacob
13 Fast Running Blog
10:28.15
3 # 145 Pachev, Joseph
14 Fast Running Blog
10:36.62
--
-- # 144 Pachev, Jennifer
19 Fast Running Blog
X12:01.90
-- # 146 Pachev, Julia
17 Fast Running Blog
X13:35.95

Command to get them: curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/full_results2.pdf | pdftotext - - | grep -A 2 Pachev

Joseph and Jacob ran perfectly for the first 2000 - 3:26, 3:26, and then fell apart - Joseph more than Jacob. This has to be mental - how do run 3:26, 3:26, and then fade to 3:36 for the last 1000 ? Or especially 3:44 for Joseph. If 3:26 was too fast for the first 1 K, then the second 1 K would have revealed some signs of fatigue. I think the memory of the last 1 K being miserable overcame both of them. William Horne won the race with 10:21.05, Jacob was second, Joseph third. Jacob missed his PR from Greensboro last year by 0.83.

Our William opened in 3:47, then ran the next lap in 92 and I missed his splits after that. But obviously they were not awesome - barely faster than 96 average. He was not in a good mental state at the start of the race, as evidenced by a classic quote - very typical of William - "You pay for me to run in races, why? So I could experience pain? And why? So I could qualify for more pain!" So in a way I was happy that at least he was not over 12:00. His 11:38 was good enough for 4th. Cole Jameson won with 10:45.38.

Jenny was battling shin splints. All last year she struggled with a mysterious side pain that we now are inclined to think came from excessive torso rotation. She did a NUCCA treatment, which in combination with carrying rocks while running, reduced her torso rotation and with that the mysterious side pain. However, at the same time she developed shin splint, which is probably connected to the change in the form - her legs were not conditioned to run straight. So she came to the race on reduced mileage and in a lot of pain. Nevertheless she managed 12:01, which I was happy about. Bonnie was not 100% either due to much dancing, but still ran 12:02.89, a 0.01 PR. Julia did better. Looks like the work we did with her to increase the leg turnover did something. She got 13:35 - fastest time of the year. However, her first 1000 was 4:12, and then she just got tired of turning over at a higher rate and went back to her lazy stride - so the last 2 K was 9:23, 4:41 average - we need to work on moving the legs for the entire duration of the race, not just the first 1 K.
Leg 1:Distance2.000Time16:14.20Pace8:07.10
With Joseph, Jacob, William, Stephen, and Benjamin.
Leg 2:Distance6.000Time46:24.80Pace7:44.13
With Benjamin.
Leg 3:Distance1.000Time7:33.50Pace7:33.50
With Matthew.
Leg 4:Distance3.000Time23:55.20Pace7:58.40
With Benjamin.

Navy Crocs 2 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
10.510.006.000.0016.51

Fast Running Friend Workout - 2019-06-15 06:27:31
Workout Totals: Distance16.510Time1:57:00.60Pace7:05.23
12 total in the AM with Chad and Benjamin, we did 6 mile tempo down the canyon. I got 34:27.9 (5:55, 5:51, 5:41, 5:42, 5:44, 5:34). Benjamin and Chad pulled away from me in the last 200 and gapped me by about 3 seconds.

Then I took the kids to the Utah USATF championship. Joseph and Jacob did the 1500 - Joseph 4:52.63 (PR, 2nd), Jacob 4:59.90 (3rd). William Horne won with 4:42.30. Joseph had a good race, Jacob was worn out from the 3000 the night before.

In the 800 Stephen ran 2:59.50 (4th), Jonas Clay won with 2:39.72. Matthew ran 3:16.66 (2nd), Luke Foote won with 2:52.34.

Both Stephen and Matthew had a problem mentally engaging in the race. They should have been at least 5 seconds faster.

Afterwards I ran with William and we paced Sarah through a 1.5 mile tempo. It was warm, so I dumped water on her every 0.25.
Leg 1:Distance3.350Time26:20.40Pace7:51.76
Warm-up with Chad and Benjamin.
Leg 2:Distance6.000Time34:27.90Pace5:44.65
Tempo run down the canyon with Chad and Benjamin.
Leg 3:Distance2.820Time21:38.10Pace7:40.32
Cool-down with Chad and Benjamin.
Leg 4:Distance0.670Time5:25.90Pace8:06.42
With William.
Leg 5:Distance0.000Time0:00.00Pace0:00.00
Leg 6:Distance1.500Time11:50.50Pace7:53.67
Paced Sarah with William.
Leg 7:Distance2.170Time17:17.80Pace7:58.25
With William back to the car.

Navy Crocs 2 Miles: 16.51
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. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-06-17 08:31:15
Workout Totals: Distance12.000Time1:35:31.60Pace7:57.63
Easy 12 in two runs, usual distances for the kids, except Stephen ran only 3 as a precaution - he had bad hip pain in the morning, it went away at night, but I had him run less to be sure.
Leg 1:Distance4.000Time32:17.70Pace8:04.43
With Jacob, William, and Benjamin.
Leg 2:Distance4.000Time31:23.20Pace7:50.80
With Joseph and Benjamin.
Leg 3:Distance1.000Time7:42.00Pace7:42.00
With Matthew.
Leg 4:Distance2.000Time16:10.80Pace8:05.40
With Benjamin, Joseph, Jacob, and Stephen.
Leg 5:Distance1.000Time7:57.90Pace7:57.90
With Stephen.

Navy Crocs 2 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
8.990.991.251.2512.48

Fast Running Friend Workout - 2019-06-18 07:38:39
Workout Totals: Distance12.484Time1:33:04.40Pace7:27.32
Did a workout in the AM with the boys. First with 1.25 with William down the canyon in 7:12 - his target was 7:20, closing 0.25 85. Then did the same interval with Joseph, Jacob, and Benjamin at a faster pace. Jacob did everything perfectly, 5:21 evenly paced at the mile, then 76 for the last 0.25. Joseph struggled, decided to DNF after about 0.75, Benjamin tried to talk him into finished, but was not successful. I was able to keep up with Jacob, though I had to work.

After our 2x1.25 Benjamin did 2 miles down the canyon alone. His target was 10:00 - 5:00 pace. He ran 4:51, 4:53 and got 9:44 - his fastest time on the course since he got back and only 11 seconds slower than his pre-mission PR.

Then we paced Adam Moody, Rachael Moody's son. His first 800 was unsuccessful - for some reason he could not even keep up with Matthew who ran 3:11.8. Then I paced Julia through 8:43 2000 while Adam rested, and then Stephen and I paced Adam through an 800, which went a whole lot better - he ran 90, 93 for a 3:03.7 PR by 5 seconds.

Then did a cool down to the house, and then 2 more miles in the evening with Benjamin.
Leg 1:Distance0.980Time7:57.70Pace8:07.45
Warm-up.
Leg 2:Distance1.250Time7:12.50Pace5:46.00
1.25 down the canyon pacing William with the help of Joseph, Jacob, and Benjamin.
Leg 3:Distance1.750Time14:28.90Pace8:16.51
Recovery jog.
Leg 4:Distance1.250Time6:37.90Pace5:18.32
Another 1.25 interval down the canyon. With Jacob, part with Joseph and Benjamin.
Leg 5:Distance1.022Time8:10.50Pace7:59.94
Cool-down.
Leg 6:Distance1.000Time8:51.40Pace8:51.40
To the track with Julia and Stephen.
Leg 7:Distance0.496Time3:11.80Pace6:26.69
Matthew's 800 time trial. Stephen helped pace.
Leg 8:Distance1.240Time8:43.90Pace7:02.50
Julia's 2000.
Leg 9:Distance0.496Time3:03.70Pace6:10.36
Adam's 800 time trial. Stephen helped pace.
Leg 10:Distance1.000Time8:44.10Pace8:44.10
Back to the house.
Leg 11:Distance2.000Time16:02.00Pace8:01.00
With Benjamin at night.

Navy Crocs 2 Miles: 12.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.960.000.000.0011.96

Fast Running Friend Workout - 2019-06-19 08:42:50
Workout Totals: Distance11.960Time1:31:39.20Pace7:39.80
Usual 12 total, paced Sarah through 1.5 down the canyon in 11:34, kids tapering for the regionals, ran reduced mileage.
Leg 1:Distance0.980Time6:59.40Pace7:07.96
Alone.
Leg 2:Distance1.500Time11:34.90Pace7:43.27
With Sarah.
Leg 3:Distance5.480Time41:05.60Pace7:29.93
Alone.
Leg 4:Distance1.000Time8:02.40Pace8:02.40
With Matthew.
Leg 5:Distance3.000Time23:56.90Pace7:58.97
With Benjamin.

Navy Crocs 2 Miles: 11.96
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.310.000.002.0012.31

Fast Running Friend Workout - 2019-06-20 06:52:21
Workout Totals: Distance12.315Time1:30:49.50Pace7:22.51
Kids did reduced mileage tapering for the regionals. Benjamin paced me through 2 miles down the canyon. The target was 10:40, 5:20 pace, and with Benjamin's help I was able to do it. He wisely started a bit slower - evenly paced 5:22. I considered pulling alongside to urge a faster pace, but decided against it figuring perhaps Benjamin was sensing something. This was after all a safe bet - if all I had in me was 10:50, this would get me there, but if I really had 10:40, then I would be able to kick. It turned out to be the latter. We ran 81, 81, 80 for the next three quarters, at which I went from wanting to run faster to just hanging on and praying for adrenaline. In the last 0.25 my prayer for adrenaline was answered again and I found a 76 quarter closing the gap on the 5:20 guy and hitting the target time of 10:40. I was happy about being able to close with 5:18 for the last mile.

This is my fastest time on that course in almost 2 years, a PR for the year, PR for past 46, and PR as a father of 11. Maybe I should add PR as a father of a return missionary as well to keep myself motivated. Benjamin is also working on giving me a chance for decent grandfather PRs - he went on a date right after the run.

In the evening I had a very interesting run with Matthew. He started out complaining he was not feeling good, but still opened the mile with 2:00 quarter. Then in the second quarter a dog growled at him, and he ran 1:53. On the way back that same dog chased us, so the next quarter was 1:45. In the last quarter, he still had the adrenaline pumping from the dog chase, so he ran it in 1:41 with 7:18 for the mile. I wish USATF rules allowed specially trained chase dogs during the 8 and under division races :-)
Leg 1:Distance0.980Time7:45.30Pace7:54.80
With Benjamin.
Leg 2:Distance2.000Time10:40.70Pace5:20.35
2 miles down the canyon with Benjamin.
Leg 3:Distance5.210Time40:28.60Pace7:46.14
Part with Benjamin, part alone.
Leg 4:Distance1.000Time7:18.70Pace7:18.70
With Matthew, part with Benjamin.
Leg 5:Distance0.125Time1:12.30Pace9:38.40
With Bella.
Leg 6:Distance3.000Time23:23.90Pace7:47.97
With Benjamin.

Navy Crocs 2 Miles: 12.31
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.020.000.000.0012.02

Fast Running Friend Workout - 2019-06-21 07:33:23
Workout Totals: Distance12.015Time1:30:34.00Pace7:32.27
Total of 12. Ran 8 with Benjamin in the morning, then drove to Bozeman with the crew where they ran USATF regionals.

Results:

Jenny 11:55.83 - suffered from shin splints and side pain, but toughed it out. First lap in 92, then more or less even 96.

Julia 13:27.41 - fastest time this year. Another improvement. Splits were around 1:37 at 400, then 3:20 at 800, 5:05 (1:45), 6:54 (1:49), 8:45 (1:49), then 12:32 at 2800 (3:47, 1:53 avg), and then 55 seconds for the last 200. So she still lost a lot in the second half due to the inability to maintain the focus and keep the right leg turnover, but at least she ran OK in the first half. We need to practice making the normal leg turnover natural enough that she can maintain it when tired.

Joseph - 10:27.49 PR. I was very concerned about him after his DNF in a workout on Tuesday and given that he struggles to run his best when his younger brother Jacob is beating him. But he found enough humility in himself today to run a PR. He and Jacob worked together with William Horne to keep a decent pace as they each ran a PR today and pulled Cole Jameson to a PR as well. I gave them the instruction to run 83s which they followed almost perfectly. They had 82,84,81,83,84 for the first 5 laps. Then Joseph and Cole started struggling and fell back a couple of seconds, but hung on enough to get PRs (Cole ended up with 10:29.08). But still, 3:33 last 1 K at altitude is something I am happy with for Joseph.

Jacob 10:21.42 PR - splits were 82,84,81,83,84,84,84, and 39 for the last 200. In the third kilometer he kept the pace hot, and even at one point gapped the pack, but in the last lap due to his small size and a young age (he is still 12) could not kick as well as William Horne (10:16.25 PR) and Tyler Stoker (10:15.85, racing in 15-16 division). But still, great PR, last 1 K in 3:27, nearly perfect splits (3:26, 3:28, 3:27), and some show of character as well as tactical skill in the last 1 K - he knew he would not have a chance in the kick against older kids so he went for a gap at the place where it hurts the worst. With that he was able to run down two kids in the older divisions + his older brother Joseph - though he can outkick Joseph on a good day, but Joseph is behind in growth, so it does not really count quite the same. Things are looking good for sub-10:00 at the nationals in Sacramento for Jacob, and maybe even for Joseph with a little bit some combination of growth spurt and mental toughness.

Our William - 11:28.97, a second off his PR, but this is the fastest he has ever run in a meet. Ran most of the race in no man's land - the kids in front were too fast, and behind were too slow. 2:59 at 800, 6:05 at 1600, 7:37 at 2000. So more or less even 92s after the first two laps, but he should have been able to run 90s based on his workout on Tuesday. But that was Tuesday in a workout in a pack, and today was a meet running most of the race alone. So maybe at the nationals we can get him to run sub-11:00.
Leg 1:Distance8.000Time59:55.10Pace7:29.39
With Benjamin.
Leg 2:Distance1.000Time8:27.20Pace8:27.20
With Matthew in Bozeman - part with the other kids as they were doing warm-up for the 3000.
Leg 3:Distance3.015Time22:11.70Pace7:21.69
Alone in Bozeman.

Navy Crocs 2 Miles: 12.02
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.130.000.000.0010.13

Fast Running Friend Workout - 2019-06-22 07:07:34
Workout Totals: Distance10.134Time1:16:22.30Pace7:32.17
Day 2 in Bozeman. I did a total of only a little over 10 so that I would be alert on the late drive back home.

Joseph and Jacob raced the 1500. Joseph got 4:56.25 (3rd), Jacob 4:55.26 (2nd). William Horne won their race with 4:49.80. Both Joseph and Jacob were tired from the 3000 the night before, but they still were able to run respectably.

In the 800 Stephen ran 2:57.60 (3rd). Kenny Briggs won his race with 2:41.63. Matthew ran 3:17.36 (2nd). Luke Foote won his race with 2:58.80. I told Stephen - run with Kenny for the first 300, then do whatever you want. Well he did run with Kenny for the first 300 like I told him in around 1:00, and then he just relaxed and coasted at around 92 per lap pace. Matthew is still struggling with the idea that he either has to be winning the race or else he just gives up. It did not help that he was in the heat where the ages went up to 12 years old. So he did not put in a whole lot of effort once he saw he would not be winning the heat.
Leg 1:Distance8.077Time1:00:22.60Pace7:28.51
Alone.
Leg 2:Distance2.057Time15:59.70Pace7:46.55
With William.

Navy Crocs 2 Miles: 10.13
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. Went to church.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.280.000.000.0012.28

Fast Running Friend Workout - 2019-06-24 08:29:50
Workout Totals: Distance12.280Time1:38:14.30Pace7:59.99
Easy runs, more or less usual distances, total of 12.
Leg 1:Distance4.000Time32:06.90Pace8:01.73
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time31:43.70Pace7:55.93
With Benjamin and Joseph.
Leg 3:Distance1.000Time8:00.90Pace8:00.90
With Matthew.
Leg 4:Distance3.280Time26:22.80Pace8:02.56
With Benjamin - part with Joseph and Jacob.

Navy Crocs 2 Miles: 12.28
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.650.002.500.5011.65

Fast Running Friend Workout - 2019-06-25 08:29:57
Workout Totals: Distance11.646Time1:28:49.70Pace7:37.64
Eventful day. Total of about 12. First Benjamin paced me through 2 miles in 10:46 (5:24, 5:22). The original target was 11:00 but I was feeling good and told him 81s (5:24 pace) was OK. Then he did his own 2 mile tempo in 9:41 while I ran with him the first 0.5 in 2:24. I gave him a target of 72s (4:48 pace) "till the standard bearer fainteth". "The standard bearer" doubted some in the middle, but as evidenced by the last 0.5 did not faint. His splits were 71,73,72,74 (4:50),76,74,72,69 (4:51). This was only 8 seconds slower than his pre-mission PR of 9:33.

I suppose some clarification is in order. Technically this 2 mile run is not a tempo run - more of a 2 mile time trial. But I call it a tempo run anyway - while you are running it you are dreaming about being able to run the half at that pace. And it often happens that eventually you get there - because 90% of the battle of the half is to be able to hold your target pace for 2 miles with even splits. Once you can, with relatively small adaptations you can develop the endurance to race the full distance.

Then we ran with Rachael Moody, her son Adam, her friend Amy Thackeray, and our boys. Matthew and Adam raced each other in the mile. Matthew got a PR of 6:52.4. Adam got 7:04. Then we did an 800 where Adam's job was to run all out in the first 400 to make Stephen work, but Adam must have been tired from the mile because he could only run 92. Stephen did 90, 90, but he was suffering as well - not sure from what. Perhaps he expected to run 84 in the first lap, and then relax and coast in the second, and after the first unevenly paced 90 he just was not mentally prepared to work.

Joseph, Jacob, and William ran the 800 a bit faster, Joseph and Jacob around 2:50, William 2:55, all from the second lap.
Leg 1:Distance0.980Time7:49.00Pace7:58.57
Warm-up with Benjamin.
Leg 2:Distance2.000Time10:46.30Pace5:23.15
Tempo run with Benjamin.
Leg 3:Distance2.500Time22:27.60Pace8:59.04
Recovery jog with Benjamin.
Leg 4:Distance0.500Time2:24.10Pace4:48.20
First 0.5 of Benjamin's tempo.
Leg 5:Distance0.170Time1:35.10Pace9:19.41
Cool-down.
Leg 6:Distance1.000Time9:15.80Pace9:15.80
Warm-up with the guests + William, Joseph, Jacob, and Stephen.
Leg 7:Distance1.000Time6:52.40Pace6:52.40
Matthew's time trial.
Leg 8:Distance0.496Time3:00.70Pace6:04.31
800 with Stephen.
Leg 9:Distance1.000Time8:56.00Pace8:56.00
Cool-down with the pack including Matthew.
Leg 10:Distance2.000Time15:42.70Pace7:51.35
With Benjamin, Jenny, Julia, Joseph, and Jacob.

Navy Crocs 2 Miles: 11.65
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.740.000.250.0011.99

Fast Running Friend Workout - 2019-06-26 08:47:17
Workout Totals: Distance11.992Time1:34:11.60Pace7:51.28
Easy runs for everyone except Matthew, total of 12. Matthew insisted on going to the track, but he did not have a good attitude once we got there. So he ran 800 in 3:17, then I told him he had to run a decent 400 to get a popsicle, this time he figured he wanted it, and ran 89.5.
Leg 1:Distance4.000Time31:52.70Pace7:58.18
With Benjamin, Jacob, William, and Stephen.
Leg 2:Distance4.000Time32:08.30Pace8:02.07
With Benjamin and Joseph.
Leg 3:Distance0.186Time1:40.80Pace9:01.94
With Matthew - warm-up.
Leg 4:Distance0.496Time3:17.90Pace6:38.99
With Matthew - 800.
Leg 5:Distance0.248Time1:29.50Pace6:00.89
With Matthew - 400.
Leg 6:Distance0.062Time0:31.50Pace8:28.06
Cool-down with Matthew.
Leg 7:Distance3.000Time23:10.90Pace7:43.63
With Benjamin - part with Jenny, Julia, Joseph, and Jacob.

Navy Crocs 2 Miles: 11.99
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.870.002.001.2512.12

Fast Running Friend Workout - 2019-06-27 09:00:27
Workout Totals: Distance12.120Time1:29:49.00Pace7:24.64
Total of 12. Did a workout with the boys today. First we paced William through 2 miles down the canyon in 11:58 (5:55, 6:03). He had some mental struggles in the second mile slowing down to a couple of 94s, but then he found 84 in the last quarter.

Stephen learned a lesson today - I hope. Usually when our kids do a fast workout they get a popsicle. After the first 0.5 in 2:56 Stephen started moaning and dropping back. I told him he had to keep up and make it to 0.75 to get his popsicle. He said he did not want one. So he finished the interval in 4:32 and did not get his popsicle. I think it is important for the kids to learn to not to give up on the goal in the middle of trying to reach it.

Then we did another interval with Benjamin, Joseph, and Jacob. The target was 1.25 at 5:20 mile pace. Benjamin paced it. Jacob and I were able to keep up and finished in 6:40. Joseph, however, started moaning around 0.3 and just stopped - even though I told him I wanted him to slow down to 5:36 and finish the interval. So Benjamin and I talked to him afterwards about the importance of enduring to the end.
Leg 1:Distance0.950Time7:57.70Pace8:22.84
Warm-up with Benjamin, Joseph, Jacob, William, and Stephen.
Leg 2:Distance2.000Time11:58.50Pace5:59.25
Paced William over 2 miles with Jacob and Joseph. Stephen ran part of it.
Leg 3:Distance2.000Time16:45.60Pace8:22.80
Recovery.
Leg 4:Distance1.250Time6:40.30Pace5:20.24
With Benjamin and Jacob - part with Joseph.
Leg 5:Distance1.800Time14:46.60Pace8:12.56
Cool-down with Benjamin, Joseph, and Jacob.
Leg 6:Distance1.000Time7:42.10Pace7:42.10
With Matthew.
Leg 7:Distance3.120Time23:58.20Pace7:40.96
With Benjamin.

Navy Crocs 2 Miles: 12.12
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

Fast Running Friend Workout - 2019-06-28 08:34:35
Workout Totals: Distance12.000Time1:30:33.80Pace7:32.82
 
Leg 1:Distance1.000Time7:35.60Pace7:35.60
With Matthew.
Leg 2:Distance4.000Time30:55.90Pace7:43.98
With Benjamin, Jacob, William, and Stephen.
Leg 3:Distance4.000Time30:37.10Pace7:39.27
With Benjamin and Joseph.
Leg 4:Distance3.000Time21:25.20Pace7:08.40
Alone.

Navy Crocs 2 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
11.750.003.001.2516.00

Fast Running Friend Workout - 2019-06-29 07:38:35
Workout Totals: Distance16.000Time1:56:11.10Pace7:15.69
Total of 16. Paced Julia through 1.25 down the canyon in 8:14, then ran the same 1.25 with Benjamin and Joseph in 6:39, then Benjamin pulled me through 3 miles down the canyon in 16:26.9.

Joseph redeemed himself from the last 2 DNFs in the same workout. His attitude was different. Before the start of the interval he asked if we could say a prayer, and he prayed for the strength to do his best. During the interval he struggled, but was able to focus on what mattered and keep the pace.

I was also happy with my interval. Benjamin pulled me through the first mile in 5:27, which did not feel easy. The second mile was 5:30, and it felt hard. I was not sure if I had another 5:30 in me, but I found it thanks to the last 0.25 in 79. Again I prayed during the last mile that I would have the adrenaline to hold the pace, and I was able to find it.

I think I am learning how to ask the for right thing when running. You potentially could ask for a lot of things - e.g. to be able to run the next mile under 1 minute. The Lord does have the power to give you that speed, but in His wisdom does not give it. Why not? Perhaps because it would defeat the purpose of running as a form of spiritual development. It is supposed to be hard. You are supposed to reach deep into your spiritual pockets to find even minor physical improvements. That is why we run. That is why we value being able to run fast. So you cannot ask for something that takes you out of those bounds. To compare this to Nephi's experience, you cannot ask the Lord to build the ship for you, but you can ask where to go to find the ore so that you can make the tools.

It appears from my experience that asking for the adrenaline when I am at my limit falls within the allowed bounds. Not exactly sure why. Perhaps because once it comes, I still have to have the faith to use it. Perhaps also because I have paid the price to know what I need out of my body that is in relatively close reach - though I have tried to get it out in the past unsuccessfully on many occasions.

In any case, this was my fastest time on this course in more than 2 years.

Some of the kids ran in the 1500 at the Orem High meet. It was hot, they all felt sluggish, so the times were slow:

curl -s https://usatfutahyouth.weebly.com/uploads/6/5/6/7/6567024/results_6-29.pdf | pdftotext -layout - - | egrep Pachev\|Gow
2 # 35 Gow, Bonnie 13 Fast Running Blog 5:41.91
1 # 41 Pachev, Matthew 7 Fast Running Blog 6:20.07
1 # 42 Pachev, Stephen 9 Fast Running Blog 6:07.07
1 # 43 Pachev, William 11 Fast Running Blog 5:33.77
1 # 39 Pachev, Jacob 13 Fast Running Blog 5:00.94
 
Leg 1:Distance0.480Time4:12.80Pace8:46.67
Warm-up with Julia, Joseph, and Benjamin.
Leg 2:Distance1.250Time8:14.90Pace6:35.92
Paced Julia in 1.25 down the canyon.
Leg 3:Distance1.250Time10:09.50Pace8:07.60
Jogged back with Joseph and Benjamin.
Leg 4:Distance1.250Time6:39.30Pace5:19.44
1.25 down the canyon with Joseph.
Leg 5:Distance1.750Time14:59.90Pace8:34.23
Jogged back with Benjamin with a bathroom detour.
Leg 6:Distance3.000Time16:26.90Pace5:28.97
3 mile tempo down the canyon with Benjamin.
Leg 7:Distance3.020Time23:31.90Pace7:47.52
Back to the car with Benjamin.
Leg 8:Distance4.000Time31:55.90Pace7:58.98
With Jacob, William and Bonnie - part with Stephen. Pushed Leigha in the stroller.

Nike Double Stroller Miles: 4.00Navy Crocs 2 Miles: 16.00
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. 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
262.832.1139.7211.00315.66
Navy Crocs 2 Miles: 315.67Nike Double Stroller Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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