Breaking the Wall

Utah Valley Marathon

Previous YearRecent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesSasha Pachev's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth View
Graph View
Next Year
JanFebMarAprMayJunJulAugSepOctNovDec
19861987198819891990199119921993199419951996199719981999200020012002200320042005200620072008200920102011201220132014201520162017201820192020
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: 88.07 Year: 2386.98
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Neon Crocs 3 Lifetime Miles: 1257.89
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3576.21321.78348.6294.154340.76
Green Crocs 2 Miles: 790.60Green Crocs 3 Miles: 1460.50Green Crocs 4 Miles: 2051.01
Night Sleep Time: 2622.00Nap Time: 32.00Total Sleep Time: 2654.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest.Went to church. The talks in the Sacrament meeting were on setting goals. Then the lesson in Sunday school was on the purpose of the Book of Mormon. This year the topic is the Book of Mormon in the entire church. Last year it was New Testament, but I missed most of those classes due to serving as the ward mission leader and spending the time in the investigator and new member class. The lesson in the Elders' quorum was on President Monson's message in the Ensign. He talked about using faith in Christ to maintain a positive outlook on life, and having the courage to try again. Very relevant for me.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.001.000.2512.00

A.M. Did 1 with Jacob, 1 with Joseph, 2 with Jenny and Julia, 6 with Benjamin and 2 myself. I took Benjamin for 3 out, then he waited for me to go a mile out and back, and rejoined me. I decided to do a pickup for a mile down the canyon, and ran it in 5:22. It did not feel too easy or too hard. Then at the very end I had Benjamin pace me through the first 200 of the uphill quarter, and did it in 75. A small improvement. Total of 12 miles.

Green Crocs 2 Miles: 12.00
Night Sleep Time: 81.00Nap Time: 0.00Total Sleep Time: 81.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.003.250.0012.00

A.M. Did 1 with Jacob, 1 with Joseph, 2 with Jenny and Julia, then took Benjamin with him doing 6 while I did 8. Increased the length of my strength building baby step to 1.25 miles and ran it up the canyon in 7:23.4. Felt good, but decided not to push it further and save the strength for the downhill run. On the way down I was expecting between 10:38 and 10:42, and thought that I might even regress to something like 10:48-10:50 and was willing to take that in stride but I was pleasantly surprised. The quarter splits were 79, 78, 76, 79 (5:12), 79.5, 80, 78.5, 76 (5:14) with 10:26.2 total. Benjamin pulled me through the last 500 meters. The pace felt good, I felt in control. The form felt good as well. This was a surprise - my best run for 3 miles last summer was 15:33 (5:11 pace). That was in shorts, and with the first mile being a bit steeper, which made it a nice 5:07. So my last 2 in that run ended up being 10:26, just like today, and from what I remember I put in more effort into it. This run today shows the fitness is close to that level. I was expecting the progress in the recovery from sickness to plateau some after 10:44 last Tuesday, but it continued. Well, I must have done something right. Total of 12 miles.

Green Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 1 with Jacob, 1 with Joseph, 2 with Jenny and Julia, then 8 more with 6 of it with Benjamin on the usual route. Total of 12.

Green Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.001.5012.00

A.M. Total of 12. 2 with Julia, 1 with Jacob and Jenny, 1 with Joseph. Then 8 more with Benjamin doing 6 the usual way. I did 6x400 on the way back. First 5 down the Provo Canyon with 200 recovery. The splits were 72.6 - 71.4 - 70.4 - 70.3 - 70.5. Then the last one was with full recovery and on the standard uphill stretch by the house. I hit my fastest time on it so far - 74.4. Starting to feel more power in the legs.

Green Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.250.0012.00

A.M. Total of 12. 2 with Jenny and Julia, 1 with Jacob, 1 with Joseph, 8 more with Benjamin joining me for 6 the usual way. 

Green Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.000.000.000.0018.00

A.M. Too much snow for tempo work today. 7-8 years ago I would have pushed it through regardless. But I am smarter now, I think. Tempo runs are effective not so much because they give you strength or endurance, but because they teach you to be efficient at race pace in a race-specific environment. A tempo on snow teaches you to be efficient on snow. I usually do not race on snow, and when the unfortunate circumstance of that does comes around I do not care to get an edge in that situation anyway. So running on snow is valuable to me only for general aerobic and strength conditioning, and I decided to use it as just that. Ran total of 18. First 10 in 1:11:33. Then 1 with Jacob in 8:49, 1 with Joseph in 8:26, and 6 with Benjamin in 46:37. Jenny and Julia did 2 in the Jacob/Joseph pair run.  Benjamin ended a record mileage week of 36 miles. 

Green Crocs 2 Miles: 18.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to a confirmation in my old ward with Benjamin, then took everybody to our regular set of church meetings. Got called as a Ward Mission Leader. Had good lessons in Sunday school and in the Elders' quorum. The Sunday school lesson talked about Nephi, Laman, and Lemuel. I remembered that it was the discussion of those three that finally helped Benjamin find in himself what it took to break the 6:00 mile for the first time. One brother in his 80s commented that he considered it a "compliment" to get a wayward child. Means the Lord chose your family to give that spirit the best chance. Then in the Elders quorum we talked about George Albert Smith. He was called to the Quorum of the Twelve Apostles in 1903. Back then they often just announced your calling over the pulpit without talking to you first with the assumption that you were faithful enough to accept, and General Conference sessions could take place on a work day. So he was at work and could not attend when his calling was announced. He came home, and there were people gathered around his house to congratulate him on being called as an apostle. 

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.001.250.0014.00

A.M. 2 with Jenny and Julia, 8 with Benjamin going 6 the usual way, 2 alone. Did 0.25 pickup to catch Benjamin after a VPB in 86 up the canyon. On the way down ran a mile in 5:21. The road had some snow on it, especially in the first half, which I ran in 2:44. Second half was 2:37.

P.M. 1 with Jacob, and 1 with Joseph. Another Jacob who is in our ward, is 11 years old, and wants to run the Utah Valley Half Marathon came to train with us and ran 2 miles. I will call him from now the older Jacob.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.003.500.0014.00

A.M. Tempo workout today. Extended my baby uphill strength training step to 1.5 miles. Ran it in 8:58.0. First 0.5 I did not have the headwind, and coasted through it in 2:51. Then the headwind hit, and I slowed down to 6:07 pace. I do not think the headwind was necessarily too bad, although it was a factor. I experienced a loss of strength as well that was not wind-related, I think. All of a sudden I felt like I was jogging, but I could not go any faster. And I could not breath the air quite right, I felt l that whatever I was breathing was not making it to the muscles. Maybe a side effect of mild dehydration - I had a minor diarrhea yesterday. Also the temperature was around 20 F, which makes it difficult to breathe, but I do not think it was just the temperature - I had a funny feeling coming from the heart yesterday at the end of the PM run when the temperature was 36F. It was no big deal, but I could feel that the heart was doing something sub-optimal, and it was still doing it today. I had the same feeling during the 2 mile tempo coming back as well. The first mile was 5:20, which was not bad considering that parts of it were on snow, but the second mile was weak - I did three quarters in 82 each, and then ran 78 as Benjamin pulled me in the last quarter, but that 78 required a heroic effort. Total time was 10:44.5. Benjamin did a total of 6.

2 with Jenny and Julia, 2 more alone, total of 12.

P.M. 2 with the older Jacob, my Jacob did 1, Joseph did 1 after that.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. Total of 12. Some with the the kids. Benjamin did 6, Jenny and Julia 2.

P.M. 1 with Jacob, 1 with Joseph.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.002.000.0013.00

A.M. Total of 12. Benjamin did 6, Jenny and Julia 2. I did a tempo run to check if Tuesday was just a temporary problem, or maybe something else was going on. Ran down the Provo Canyon. It was cold, there were patches of snow, but there was a nice tailwind. I got 10:30.3 for 2 miles with the splits of 81, 78, 77, 79 (5:15), 80, 79, 79, 77 (5:15). Benjamin was concerned about his ankle, so he did not help me in the last quarter. I think with his help I might have run a couple of seconds faster. So I suppose Tuesday was just a fluke, possibly diarrhea related.

P.M. 1 with Joseph and the older Jacob. My son Jacob fell on the stairs and cut his tongue. So he did not run today so as to not raise the blood pressure and flow without need.

Green Crocs 2 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

A.M. Total of 12. 6 with Benjamin, 2 with Jenny and Julia. Did a post-VPB pickup for a mile uphill, the wind was quite solid, but I managed 5:56.

P.M. 1 with the older Jacob and my son Jacob, 1 with Joseph.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.800.006.400.0020.20

A.M. Total of 20.2. Ran a good part of it with Chad. Did a 6 mile tempo run with Chad joining me for portions of it. 2 down the canyon, then 2 back up, and 2 more down. Paced Chad through the first 1.5, the mile split was 5:44, missed 1.5, though. Second mile was 5:36, (11:20), then turned around, and had a hard time with the headwind. Thought maybe I was out of shape. Struggled through the next 2 miles in 6:26 each (24:13 at 4). Thought that the last two would not be very good, I'd be lucky to go 5:50. But I was able to shift gears and get going. First quarter was 90, but after that it was quite solid. 5:38 for the 5th mile, and then the last mile with the quarters of 82, 82, 80, 79 - 5:32, and 35:13 for the total time. Odd. The wind did not feel that strong, I've been able to hit 6:00 pace into something similar lately, I thought. After the first 12.2 ran 1 with the Jacobs, my son Jacob got 8:39, a new mile PR, 1 with Joseph, and 6 with Benjamin. Jenny and Julia ran 2. Benjamin and I got caught by two BYU guys and we joined them. They provided a nice wild shield. They were going around 7:00 at first, then picked it up to 6:15. We ran a quarter in 93 with them and a little more to our turnaround. It sure felt easier behind them than in the tempo run, even though that was faster and mile 17 for me.

Green Crocs 2 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The talks in the Sacrament meeting were on faith. One brother told about his grandson who is a baby. He said he never cries, just has the faith that his parents will take care of him eventually. Afterwards a member of the bishopric asked me if Stephen has that faith. I told him not yet. He said his grandson needs to work on it too. The Sunday school lesson was on the vision of the tree of life in the Book of Mormon. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.500.0014.00

A.M. Ran with Benjamin and Jeremy, our new training partner who we met in our ward. He owns Cafe Fresh and a number of other health-food businesses. We ran 6 miles together. It was early in the morning, so inevitably I had to do a VPB then run to catch up. Ran 82 quarter into the canyon and it felt easy. When we turned around, I found out why. There was significant wind blowing into the canyon, which is rare for the early morning. Then I added 4 more, including  circular strides. I got the idea when Joseph asked me to show him cross-country skiing videos. We stumbled upon a technique training video that suggested the strength imbalance can be corrected by skating in circules in the direction that opposes the imbalance. I figured since my imbalance was developed by running on the track in the standard counter-clockwise direction, I should try doing a few strides in the clockwise direction. So I did 6 strides, the diameter of the circle was about 20-25 meters. Will call that a quarter. Then 2 more with Jenny and Julia, total of 12.

P.M. 1 with Joseph and the older Jacob, 1 with my son Jacob. The older Jacob's brother Nate ran the first and the last quarter or so with us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.750.0014.00

A.M. 6 with Benjamin and Jeremy. It was 7F, quite cold, but not competely miserable yet. Did a post-VPB 0.5 down the canyon with mild tailwind in 2:38. Then 4 more with circular strides in the middle, and 2 more with Jenny and Julia. Total of 12.

P.M. 1 with Jacob, 1 with Joseph. Nate ran the first 500 and the last quarter with us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.004.250.0014.00

A.M. Benjamin had a sore throat so I had him rest. Ran with Jeremy. I did a tempo run of 4 miles with the first 2 up the canyon, then turnaround and the same 2 miles back down. The wind was quite mild, and it showed in the splits:

87, 88, 86, 89 (5:50), 88, 92, 92, 90 (6:02, 11:52), 87, 84. 82. 83 (5:36, 17:28), 83, 83, 83, 79 (5:28, 22:56.5). Jeremy joined me for the last 600, but fell back with about 200 to go. But it was still very helpful to have him around for that quarter, helped me shift  the gears. 

I was happy with the way my muscles worked and the way the form felt, but was not happy with the cardiovascular performance. The heart was not quite giving what it should have, and the breathing felt labored after the first quarter. But the muscles and the form made up.  Maybe it is time for some hawthorn berry tea, garlic, and cayenne pepper.

Then added 4 more with circular strides, ran into Sarah and ran with her for a little bit, and then 2 more with Julia. Jenny's calf was hurting, so she ran only 1. 

P.M. 1 with Jacob, 1 with Joseph. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From steve ash on Wed, Jan 18, 2012 at 13:48:54 from 24.10.169.210

Very solid workout Sasha. I miss that course and also the workout..

From Sasha Pachev on Wed, Jan 18, 2012 at 13:58:48 from 67.222.225.187

Steve - I will be doinig this again on Saturday with some variation - 6 miles instead of 4 starting with downhill 2, then up 2, then down 2 again, and the total mileage will be 20, but the fast part will be done in the early part. You are welcome to join me. We now live in Orem, 395 S Palisade Dr. I was planning on starting at 7:30 AM, but can move it in either direction some if that works better with your schedule.

From steve ash on Wed, Jan 18, 2012 at 14:08:00 from 24.10.169.210

Sasha, For sure but I need to check and see what my wife has planned or is working and get back with you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.500.0014.00

A.M. Total of 12. 6 with Jeremy. 2 with Jenny and Julia. Did a pickup for a quarter in 79 going down the canyon. Circular strides.

P.M. 1 with Jacob, 1 with Joseph. Benjamin did both of them. He is still recovering from the cold.  

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.251.0014.00

A.M. 12 total. 6 with Jeremy. Did 4x400. First one uphill in 77.9. The headwind was not bad, but I was asleep on this one. Then two more downhill - 69.9 and 68.4. Those went better, I felt the form smoothing out. Jeremy did the first 100 and the first 200 respectively.  The last one was by the house with about 130 downhill and the rest up a steep 6% or so grade. Jeremy did the downhill part with me. I felt good on this one and managed 73.7. Then ran some more, including circular strides and 2 with Benjamin, Jenny, and Julia.

P.M. Had quite a group of kids for the runs. Ran the first mile with the little Jacob, big Jacob, his little brother Ben, and Benjamin. The second mile was with Benjamin, and Joseph. Total of 2. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.702.006.300.0020.00

A.M. 20 miles. Started with Gary and Jeremy. Had a VPB, followed by 500 uphill in 1:44. It felt so easy that I thought I would have no problems going sub-6:00 uphill in the tempo. After 4.5 mile warmup started the tempo, the same as last week. Gary and Jeremy helped me some by joining me for a quarter on every 2 mile stretch. First mile was 5:24, then I relaxed a bit trying to prepare for the uphill and did 5:33 (10:57). When I turned around, there was a surprise. The headwind picked up and it started to rain. So I struggled through the next mile in 6:08 (17:05). Then it was rather odd. I could not feel the headwind anymore, and in all honesty thought I was going around 6:00 or maybe a bit under. But the watch showed different. My next two quarters were 95 and 97. This completely puzzled me. How in the world is this possible? I began thinking all kinds of thoughts - maybe I am just out of shape, getting old, losing strength, etc. Then, all of a sudden, I regained the speed some for no apparent reason - 93, followed by 91 (6:16, 23:21, 12:24 for the two miles uphill) which would have been 90 or 89 if I did not have to break to do a 180 on a wet road. I am wondering if maybe the rain was pounding so hard that I could not feel the wind that came with it, and thus had no idea how strong the gusts were. After turning around I felt I was regaining speed better than last week. My first quarter was 88, then 84, 82, and 83, so 5:37 for the mile (28:58 at 5). I was a bit hestiant to give it a really good push because the road became quite slick from the rain. Also I started to get wet and cold, and that made things difficult. Did 4:07 in the next 0.75, and then tried to kick but could only do 80, so 5:27 for the last mile, 34:25 for 6, and 11:04 for the last 2.

So that was the first half of the run, but the worst part of it was still ahead.  Rejoined with Gary and Jeremy, we ran back to the house, and then ran with the kids. Jenny and Julia did 2, Joseph did 1, the two Jacobs 1. Took Benjamin for 4, and at that point still had 2 left. I really felt like going home away from the rain, but decided to run 2 tempo miles instead. This was quite an adventure as those were hilly wet miles. I call it 2, but it is actually more like 2.04. They are hilly, but I thought I'd be able to run 6:00 pace still. It turned out that I was too cold, too wet, and the road was too slick for that. I only managed 12:56 for that segement. When I got home, I decided to weigh my clothes. 4 lb, so about 3 lb of water.

Green Crocs 2 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Had a return missionary and his family talk in the Sacrament meeting. He just got back from the Phillipines. The lesson in Sunday school was Nephi's vision. Then in the Elders Quorum we discussed President Uchtdorf's talk "You Matter To Him". Had a nap in the afternoon.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.250.0012.00

A.M. Total of 10. Ran 6 with Jeremy - Bejamin joined us for 4, 2 with Jenny and Julia, and 2 alone. Did circular strides. My Crocs are at almost 1700 miles and they still do not have a hole.  That is definitely a record. I do not have an explanation as to why. It is the exact same model as the one that only made it to a bit over 1200 miles.

P.M. 2 miles. 1 with Jacob, 1 with Joseph. We had some neighborhood kids running various distances.  Benjamin did 2 miles as well, and Julia did 1.

Green Crocs 2 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.250.0014.00

A.M. 12 total. 6 with Jeremy. 4 with Benjamin. 2 with Jenny and Julia. Did circular strides. Wanted to do a tempo run, but there was too much snow, decided to wait until some of it melts.

P.M. 2 miles. 1 with Jacob, 1 with Joseph. Had company from the neighborhood kids. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.750.004.250.0014.00

A.M. Total of 12. Started with Jeremy and Benjamin. They did 6. I did a tempo after a warm-up. 4 miles total, 2 up the canyon, 2 back down. There was some adversity - strong wind blowing out of the canyon, some snow/ice on the trail, and overall slippery condition of the trail. My splits were 6:10, 6:11, 5:39. 5:24 - total time 23:24. I had a hard time shifting gears in the third mile because the trail was slippery and I was afraid to turn on the engine full blast. The concern is not only the mechanical aspect of maintaining balance at a higher speed, but also the loss of coordination that is inevitable as you push harder. The more toll the pace is taking you, the less brain power you have to think about avoiding icy spots. However, that helped save some energy for the last mile, and I ran it stronger with the last quarter in 77. Did circular strides, and 2 with Jenny and Julia.

P.M. 2 total. 1 with Jacob, 1 with Joseph, neighborhood kids joined us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Dragonvulture on Sat, Jan 28, 2012 at 16:31:47 from 174.27.236.135

Nice strong run, as usual. Have you approached the Croc people about having them sponsor you yet? Are you still running at 6am?

From Sasha Pachev on Wed, Feb 01, 2012 at 16:32:16 from 67.222.225.187

I am running at 6 AM some days, and 7 AM other days. Will be going at 6 from my house tomorrow. Let me know if you want to join me.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.100.000.900.0014.00

A.M. Total of 12. 6 with Jeremy. 4 with Benjamin. 2 with Jenny and Julia. Had a bathroom stop, but it was not a VPB - there was actually a real port-a-potty on the trail. This took longer, so I had to run longer to catch up, about 0.7 or so. Timed 1000 in 3:44. The first quarter of it was 93. The wind was blowing pretty hard then calmed down some once I got into the canyon. Did circular strides.

P.M. 2 total. Jacob did 1, Joseph 1, Benjamin 2. Had neighborhood kids join us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.501.2514.00

A.M. Ran with Benjamin, Jeremy, and Gary. I did 5x400, two up the canyon, and three down with fairly short recoveries that were slightly longer than 200 jog because I would jog back some to make sure I still had partners for the next repeat. Benjamin, Gary and Jeremy did parts. Benjamin stayed with me on the last one. The times were 74.8, 73.3, 71.3, 71.9, 71.6. The wind was blowing into the canyon, so that helped the uphill times, and hurt the downhill times. The road was covered with tiny icy spots, and I felt it hurt the traction some. But obviously not so bad that I could not hit 73.3 going up.

After finishing 6 miles with the team, ran 4 more including a circular mini-tempo. I decided that due to the nature of the circle I was not powering hard enough to really need rest in between the strides. So I decided to just go about 0.5 in circles in the clockwise (opposite of the normal track) direction. I did not get a vertigo.

P.M. 2 total. Jacob did 1, Joseph 1. Had neighborhood kids join us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.008.000.0020.20

A.M. Long run. Total of 20.2. Started with Gary and Chad. After a 4.5 mile warmup I did a 6 mile tempo with 2 down the canyon, 2 back up, and 2 more down. Gary and Chad joined me for portitions of the tempo.  It was cold - 18F at the start, and the wind was strong and blowing out of the canyon. My splits were 5:35, 5:34, 6:24, 6:16, 5:41, 5:26 - total time 34:56. Chad made it to a little bit past the mile on the first one, while Gary went about 500. On the way back they helped me a little bit with the wind block, but the first quarter after the turnaround was quite horrible - 98 seconds. Then with their help I was able to run 2:22 in the next 600, still not a stellar pace, but at least not quite as disasterous. Once in the canyon the wind abated enough to allow me to run around 6:16 pace without a wind block. Was struggling to shift gears again as usual after the uphill, but then with some encouragement from the tail wind was able to do it with 0.75 to go. Last quarter was 78. Then ran home, picked up the kids. Jenny and Julia ran 2 on their own. Benjamin ran 6. Joseph and Jacob did 1 each. Jacob set a new record for our mile course - 8:36, which is quite impressive for the day. I was alone for the last 2.04 miles, and decided to repeat the last weeks tempo. Last week it was raining, I was cold, and my clothes were soaked. I'd have to say after today's experience that 26 F and some snow on the ground is not nearly as miserable and slow as having 4lb of wet clothes and running on a wet road. I was able to run 12:27 for the distance, compared to 12:52 last week. I think I am going to make that tempo at the end of a long run a regular practice. It is a great preparation for the last 2 miles of TOU, the elevation profile, the turns, and the fatigue are quite similar, perhaps the elevation profile is actually worse as there is hardly one flat spot on it. I think if I can learn to run it in 11:30 in ideal conditions at the end of 20 with some fast running done already, I would be ready for 2:28 in TOU.

Green Crocs 2 Miles: 20.20
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Dale on Mon, Jan 30, 2012 at 18:52:40 from 69.10.215.11

Trevor Pettingill says hi. He's my PT here in WA.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. We had a Stake Conference. Heard good talks on home teaching, missionary work, the Proclamation on the Family, patriarchial blessings, and the Plan of Salvation. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.500.000.0014.00

A.M. Total of 12 miles. 6 with Jeremy and Benjamin, 4 alone, 2 with Jenny and Julia. Did the circular 0.5 mile tempo.

P.M. 2 total. 1 with Joseph, 1 with Jacob. Had the Tobler family join us for a run, then dinner and family home evening. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.500.700.0014.00

A.M. 6 with Jeremy, 4 with Benjamin, 2 with Jenny and Julia. Did a circular tempo pickup, plus a couple more that were straight. Benjamin joined me on the straight ones. 

P.M. 1 with Joseph, 1 with Jacob. Had some extra kids on the run as usual. Benjamin did 2 miles. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.504.000.0014.00

A.M. Ran with Benjamin and Jeremy. Did a 4 mile tempo, 2 up and 2 down. The wind was strong again. Mile splits tell the story. 6:15, 6:14, 5:39, 5:21 - total time 23:29. Benjamin and Jeremy joined me with 0.5 to go. Benjamin stayed the entire half getting 2:36, Jeremy fell back after the first quarter and finished in 2:50.  Then we ran 1.93 or so with Sarah at almost 8:00 pace (15:42), which was her tempo run. Then I did more miles including my circular 0.5 tempo pickup, and 2 more with Jenny and Julia.

P.M. Ran 1 with Jacob and 1 with Joseph. Had Tobler kids with us as usual. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.001.000.000.0014.00

A.M. Total of 12. Jeremy did 6, Benjamin later ran 4 with me, Jenny and Julia 2. Did some pickups including the circular 0.5.

P.M. 2 total, 1 with Jacob, 1 with Joseph. Tobler kids joined us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

A.M. Ran with Benjamin, Jeremy, and Gary. Did 6x400. They did portions with me. The first 2 were into the canyon (up, headwind), then 3 more the other way, and the last one up the hill by my house. The splits were 74.9, 73.7, 70.9, 69.9, 69.0, 73.3. Gary stayed with me on the last one, which helped a lot. He is getting into better shape. Then ran more, including 1.5 with Sarah, and 2 with Jenny and Julia.

P.M. 2 miles total. Jacob did 1, Joseph 1. Tobler boys joined us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.006.000.0020.00

A.M. Splits the run into two because of a chess tournament. So did 12 with Gary including the standard Saturday 6 mile tempo - 2 down, 2 up, 2 back down. The wind had record strength today and the splits showed it: 5:27, 5:32 (10:59), 6:31, 6:44 (13:15), 5:29, 5:21 (10:50). Gary stayed with me through the first mile. This is great progress for him. Once you can run a full mile at a good pace, the upper rungs of the ladder move within reach. Then he blocked the wind for me for about 600 meters on the way back, which is a good part of the reason the mile was 6:31 instead of 6:44, and stayed with me through a half in 2:42 in the last 2 miles. I felt I experienced a positive development in the form in the last mile. The hamstrings were working and were getting tired. That is good for me, as mine tend to be idle while the quads fatigue and become the limiting factor. But when the hamstring works the quad has to relax. 

Jenny and Julia ran 2. Afterwards, I took Benjamin, Jenny, Julia, and Joseph to a church chess tournament. Among all the stakes of Orem there were enough chess players that they got around to organizing one. Benjamin and I played in the advanced division, while Jenny, Julia, and Joseph were in the intermediate. The games were rather informal, no time control. Benjamin played 7 games and won all, although he did have close calls in a couple. Jenny played 7, won 6, lost one. Julia had the same score. I saw the end of one of them, and was pleased to observe that she was able to win the exchange (rook for a knight), then stop the opponents pawns that threatened to queen, then queen her own pawn, capture the knight with a fork, and then mate with the king and the queen. She remembered all the things I've taught her in her seventh game. Joseph won 1 game and lost 3, I think. I drew two games, and won 2.

P.M.  Total of 8. 1 with Jacob, 1 with Joseph. Tobler boys joined us. Then 6 with Benjamin. We discussed the chess games the entire time. There were 11 games to review. It took up most of the 6 miles. But we still showed the 8:00 guy who's the boss in spite of the brutal canyon wind.

Green Crocs 2 Miles: 20.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a fast and testimony meeting. There were so many people that I did not get a chance to bear my testimony. Then we had a lesson on 1 Nephi 16-22 which talked about the contrast in the attitude of Nephi and his older brothers. One more reason for the Book of Mormon in addition to the Bible. While the Bible does mention here and there that it is not good to complain, I do not recall any stories or sermons that highlight this sin and its consequences to the extent that the Book of Mormon does. The Book of Mormon, on the other hand, teaches a powerful lesson on the subject that is easy to remember. You can just say "like Nephi or like Laman and Lemuel" to an LDS person and he will know exactly what you are talking about. Even those who are inactive will joke that they are choosing to follow the example of Laman and Lemuel.  The Elders Quorum lesson was on prayer, but I missed a good part of it because I took Stephen to the nursery for an introductory visit. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.500.000.0014.00

A.M. Ran 6 with Benjamin and Jeremy. We paced Jeremy through his first sub-6:00 mile - 5:59. Afterwards I did my circular pickup, ran some more, then 2 with Jenny and Julia, total of 12.

P.M. 2 total. 1 with Jacob, 1 with Joseph. Tobler boys and Mandy ran with us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.500.000.5014.00

A.M. 7 with Jeremy, 5 more with Benjamin. The last 2 of it was with Jenny and Julia as well. Did a circular pickup, and a few more pickups. Total of 12.

P.M. 2 with the kids. 1 with Jacob, 1 with Joseph. Tobler kids and Mandy ran with us. Julia did 1 with Mandy. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Rob Murphy on Sat, Feb 11, 2012 at 19:47:24 from 76.27.122.13

A bunch of us were chatting this morning out at the Winter 10k at Saltair about how much we miss your regular presence at races. You always miss a fierce competitor and good conversationalist.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.000.0011.30

A.M. Had plans for a tempo run, but got hit with a stomach bug and could barely run at all. Running at any pace was painful. Benjamin was also having problems from a stubbed toe, and could only run 3. I ended up running a total of 9.3 or so including 2 with Jenny and Julia. Jeremy went 4.5 and had a calf problem after that. So it was a day of affliction. 

P.M. Next time I get a stomach bug I should just say a prayer to open the fast and fast formally. That way at least I'll be going without food with a spiritual purpose. So aside from drinking some water and a smoothy I did not eat anything until dinner. This did the job of running the bug out of resources and making it die out, and I was able to run in the PM with much less trouble. Ran with Jacob (1), Joseph (1), Tobler boys and Mandy. Benjamin's toe was feeling better and he ran 2.  

Green Crocs 2 Miles: 11.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.500.500.0014.00

A.M. Did 5 with Jeremy including a short pickup, 1 more alone including circular pickup, 4 with with Benjamin, and 2 with Jenny and Julia. Total of 12.

P.M.  Total of 2. 1 with Jacob, 1 with Joseph. Tobler boys and Mandy joined us. Benjamin did 2, Julia 1.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

A.M. Felt better. Ran with Gary, Benjamin, and Jeremy. Jeremy had to turn around after about half mile because of his calf. Benjamin felt a cold coming on so I told him to keep it easy. Gary and I did the quarters. I did the first two up the canyon ( 76.6, 74.4), then three more down the canyon (70.0, 69.8, 66.1), and the last one up the hill by my house in 71.0, which is a new record. Gary did the first two with me finishing about a second back, then skipped one, did one more finishing a couple of seconds back, then stayed with me on the on the one that was 66.1, then finished 1 second back on the last one. Ran some more by myself, then 2 with Jenny and Julia.

P.M. Had a physical therapy visit with Sergio Orozco to try to diagnose and treat the hip imbalance that has plagued me for years. He observed two things on the right side: mainly tight piriformis compressing the sciatic nerve and thus causing weakness/lack of control down the leg in the muscles that it innervates and also a tight IT band. He did some manipulation to restore pelvis mobility and electrical stimulation of the piriformis. Afterwards I ran with Jacob (1 mile), and Joseph (1 mile), total of 2. Tobler kids, Julia, and Mandy joined us. Julia ran 1 mile.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.501.506.000.0020.00

A.M. 20 mile run. Did a good part of it with Chad. We did a 4+ mile warmup, then I ran a 6 mile tempo - 2 down, 2 up, 2 back down. The splits were 5:27, 5:22, 6:06, 6:11, 5:29, and 5:17 with the total time of 33:52. The wind was quite significant, but not as bad as last week. However it was bad enough that my splits in the 3rd mile were 94, 86, 91, 95. On 94 I was running by myself, on 86 Chad blocked the wind for me, on 91 he was still blocking it but was getting tired, on 95 I was by myself again. I felt very strong in the last two miles. Was able to shift gears quickly after the turnaround with a quarter in 86, and after that the remaining 1.75 were at 5:20 average slipping off the 5:20 pace by 4 seconds up to the last quarter, but then making it up with a kick in 76. Overall the improvement from the best time for this 6 mile course was 34 seconds. Some of it came from wearing shorts, but I think some from the PT session the day before. I am estimating about 3 seconds per mile from the PT session, although it is difficult to say exactly. I have 5 more sessions scheduled and will be doing tempo runs the day after, so this will allow me to document the results with more reliability. Also, if the treatment is effective I am anticipating the results to continue improving of over the course of several months. Some things produce immediate improvement, such as better balance, less waste in movement, and immediate muscular activation, but other things take time - strengthening the muscles that were less developed due to deactivation, improvement in muscle coordination, and the improvements in recruitment that require practice. 

Then we went home and got the kids. Benjamin did 6, Jacob 1, Joseph 1, Jenny and Julia did 2 on their own. Tobler family joined us.  When I was done with everybody I added a quick 1.5 tempo on the hills. The wind was blowing and blew me away - I ended up with 9:11. But there is something about this course that makes it hard - even without the wind 6:00 average on it feel so much harder than it should.

Green Crocs 2 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a ward conference. The stake presidency spoke in Sacrament meeting, and in other meetings. The talk was on service, then there was a lesson on the Book of Mormon.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

A.M. Did 6 with Benjamin, then 2 with Jenny and Julia, and 4 more alone. Did a few pickups. Noticed that I really did not like the wind. 500 into the wind was 1:52, barely 6:00 pace. Then on the way back that exact same stretch was 1:36, which is 5:07 pace, with pretty much the same effort.

P.M. 2 miles. 1 with Jacob, 1 with Joseph. Tobler kids and Mandy joined us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

A.M. 6 with Benjamin and Jeremy. 2 with Jenny and Julia. 4 alone. Did some pickups. Total of 12.

P.M. PT session with Sergio. He taped up my back, right buttock, and foot to try to encourage the piriformis to let go of the grip.Ran total of 2. 1 with Jacob, 1 with Joseph. Had our usual running club with us.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Maurine/Miles on Fri, Feb 17, 2012 at 18:04:25 from 97.117.62.37

Thanks for fixing the site, Sasha! A lot of people on Facebook were panicking.

From Sasha Pachev on Fri, Feb 17, 2012 at 18:19:38 from 67.222.225.187

Maurine - thanks for the note. We had a hardware failure (I think broken power supply or something else that makes it not power up, did not have the time to diagnose) that landed on top of a crazy day already. I temporarily sacrificed a family computer to run the FRB server while I am figuring out the replacement logistics. It is sitting in my office with the cover popped up and the old hard drive plugged in. One nice thing about Linux is that you can just take the HDD out of one computer, put it in another, and it will usually work. I just had to remove the jumper cable from HDD to put it in cable select, and fix /etc/network/interfaces to call the Ethernet interface by a different name because the smart alec UDEV somewhere where I did not have the time to look remembers what adapter is what and it called the one and only adapter eth1 because it was not what it knew eth0 to be. On the positive side of things I used this forced downtime to move it from the old house to the new one. There will be a 15 minute scheduled downtime in the near future to rescue the family HDD out of the sacrificed machine and to mount the new HDD properly :-)

From Maurine/Miles on Fri, Feb 17, 2012 at 18:36:17 from 97.117.62.37

Isn't that how it always happens? Job well done. Your blog was sorely missed by many people. It proves the old adage that you don't appreciate what you have until you don't have it available to you.

How is the family doing? And work?

From MichelleL on Fri, Feb 17, 2012 at 19:00:25 from 42.98.203.155

Thanks Sasha. The blog is used world wide :) I just met a fellow blogger here in Hong Kong this weekend.

From Sasha Pachev on Fri, Feb 17, 2012 at 19:39:44 from 67.222.225.187

Michelle - thanks. Maurine - the family is doing well. Benjamin just ran a 5:14 mile, details to follow. Work is going well, too well if we can say that - no time to do much with the blog, but the family gets to eat while I get to improve my geek skills, which is a plus.

From RAD on Fri, Feb 17, 2012 at 19:47:06 from 98.202.23.178

Sasha, I would like to personally thank you for taking the personal time, space AND time away from family for keeping this blog running. While the site has been down I've felt lost :) I've come to rely on a lot of people on this blog for motivation and help with my running. Sometimes I feel like my runs don't even count if I don't blog them. I love this blog!

I didn't understand a lot of what was wrong with the server, but I'm married to a network engineer and I know what life is like at home (and for him) when there is a broken emergency like that. So, thank you SO much to you and your family for all you do for us!!! I, for one, am VERY grateful!

From Kam on Fri, Feb 17, 2012 at 20:14:11 from 67.2.36.109

I must also express gratitude, Sasha. Glad the community is "live" again.

From rAtTLeTrAp on Fri, Feb 17, 2012 at 20:16:26 from 98.247.27.122

Ditto. You are doing a great service for the running community Sasha! Thanks!

From allie on Fri, Feb 17, 2012 at 20:29:21 from 97.126.211.101

sorry this all went down on an already crazy day for you. i may or may not have been a part of the panicking facebook group. as maurine said, sometimes you forget to appreciate things until they are gone.

this is such a valuable site for so many people, myself included. thanks, sasha!

From Fritz on Fri, Feb 17, 2012 at 20:57:13 from 67.182.226.25

Nice work getting it fixed. Thanks! I don't know what I would do without being able to check the blog a few times a day. I hope those display ads and google adsense is making this a profitable endeavor.

From CookieLegs on Fri, Feb 17, 2012 at 21:24:33 from 71.36.86.85

Thanks so much for your efforts in getting the blog back up and 'running'.

Sorry to hear about the piriformis - I hope it gets better soon. Also, congrats to your son Benjamin for his fast 5:14 mile!

From DaleG on Fri, Feb 17, 2012 at 22:28:34 from 152.216.7.5

Yes, very nice of you to take time out of your schedule to keep things running.

From catherine on Sat, Feb 18, 2012 at 00:15:14 from 98.202.112.38

Thanks for all your work on the blog! I really missed it when it was gone (I was probably one of the facebookers Maurine mentioned), and I'm so grateful for all the work you put into it.

From jtshad on Sat, Feb 18, 2012 at 07:48:46 from 69.20.183.178

Thanks for continuing to provide this site to us. I have made many great friends all over the country via this site and wish to see it continue and thrive. I know it takes a lot of your time, but what passion doesn't.

From Maurine/Miles on Sat, Feb 18, 2012 at 18:24:42 from 97.117.62.37

Sasha - ran into Mike and Bonnie Ramsdell this afternoon and talked with them for a long time. They said to say hello to you and Sarah - so here is their hello.

From Jon on Sat, Feb 18, 2012 at 18:47:05 from 74.177.120.222

Yeah for Sasha and the FRB!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.004.000.0014.00

A.M. Total of 12. Ran with Benjamin and Jeremy , they did 6. Did a 4 mile tempo. The road was covered with snow, so it was a battle. Fortunately the headwind was relatively mild. So I managed 6:06, 6:15 (up), 5:42, 5:21 which gave me 23:24 for the 4 miles. As the splits show, there was more snow on the second/third mile. I was rather cautious after I turned around at first, but then I got going in the last mile.

P.M. 2 miles with the kids. Jacob did 1, Joseph 1 as well. Julia ran 1 mile with Mandy. We had a bunch of other kids as well. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

A.M. Ran 6 with Benjamin, 4 alone, and 2 with Jenny and Julia. Paced Benjamin through a 5:14.5 mile down the Provo Canyon. His splits were 77, 80, 80, 77. He is now a sub-5:15 miler, we are going to work on sub-5:00 next. Crocs are now over 2000 miles. Still no holes.

P.M.  Ran 2 with the kids. 1 with Jacob, 1 with Joseph. Julia ran 1 mile with Mandy.  

 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.002.000.0013.50

A.M. 6 with Benjamin. 4 alone. 2 with Jenny and Julia. 

P.M. Rescued the Fast Running Blog server and moved it in the process as well. I had very little time to do the job, so I ended up grabbing the family computer that had more or less the same hardware and swapped out the hard drive. Then I had to do the DNS switch as well because I moved it from the old house. I still have not gotten around to diagnosing what exactly was wrong with the old server, but I am suspecting motherboard failure because the power supply fan spins when the motherboard is unplugged and does not otherwise. PT with Sergio. 1 with Jacob and Joseph, 0.5 chasing other kids around. 

Green Crocs 2 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Russ on Tue, Feb 21, 2012 at 14:56:03 from 74.114.3.253

Thanks again for rescuing the server! I was feeling completely out of sorts without being able to enter my Friday morning run. I think I have F.R.B.A.S. - FRB addiction syndrome.

From Jake K on Tue, Feb 21, 2012 at 16:01:47 from 155.100.226.54

Thanks for responding to the "FRB 911" Sasha! And fast enough so that everyone didn't just bail on their spring marathon training :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.009.500.0021.00

A.M. Started with Gary, but he only ran with me about 3 miles and turned around as he was not feeling well. So I ran alone the rest of the way. It was total of 21. After 4.75 warmup I did a 7.5 mile tempo run - 2.5 down the canyon, then back up and down again. The wind was strong today, but not the worst. My splits were: 5:33, 5:33, half mile in 2:49 - 13:55, then 6:18, 6:22, half mile in 3:16 (15:56, 29:51), 5:35, 5:30, 2:38 for the last half mile - total time 43:34, last quarter in 76. Felt odd, not sure what to make of this run. Definitely struggled into the headwind, and I think more than I should have. Sergio think is has to do with the stability of the pelvis.

Did some more jogging, then ran the last 2 miles hard. It might have been more than 2 miles, but I call that stretch 2. The first "mile" was 5:51. In quotes because I never measured it, but it is close enough to be called a mile, and I timed a measured quarter in 87 in the middle, so it was close. It was down a small grade. Then the second mile was 6:07, and it was uphill. The last two miles were difficult because I was low on fuel, but I got through them.

Then I came home and ate a snack - pita pocket with peanut butter and jam. I remembered the can of jam from The Other Side of Heaven book/movie that helped Elder Groberg survive the famine. Then I ran a mile with Jacob and Joseph.

P.M. Recovered the family computer that was sacrificed to be the Fast Running Blog server.  This involved getting a new system, doing a maneuver to pull the family hard drive out of the running server, which I managed to do without shutting it down, a major mechanical accomplishment for somebody as clumsy as myself, and then putting it into the new computer and sorting out issues. The only issue I had to sort out was the video driver, but it was not too bad. 

Green Crocs 2 Miles: 21.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. A couple spoke in the Sacrament meeting that is going on a mission to manage the Perpetual Education Fund. Then we had a lesson on agency based on 2 Nephi 2 in Sunday School, and a lesson on Jesus Christ in the Elder's quorum.

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.001.000.0014.00

A.M. 12 total. 6 with Jeremy. 6 with Benjamin, 2 of that with Jenny and Julia. Did some pickups including 0.75 600 into the wind, 600 back in 4:07 with the splits of 2:08/1:59. Total of about 1 mile of pickups.

P.M. Total of 2. Jacob did 1, Joseph 1. Neighborhood kids joined us. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.002.000.0014.00

A.M. Slept in. Ran 6 with Benjamin, 4 alone, and 2 with Jenny and Julia. Did a 2 mile tempo with 1 out and 1 back. There was little wind and it was blowing into the canyon. The first mile was 5:46, but then the second mile was only 5:39. Part of it was the wind, part was that I was having a hard time after the turnaround. Total of 11:25 for the tempo.

P.M. PT with Sergio. 2 with the kids. Jacob did 1, Joseph 1. Julia ran another mile with Mandy. We had the usual neighborhood kids crew. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

A.M. 12 miles total. Warmed up with Benjamin and Jeremy. They did 6 miles. I ran alone after the first 2.5 because I did a longer tempo. It was 5 miles. I wanted to measure what yesterday's PT did for me and set a target of sub-29:00 on the course assuming the wind was not too bad. It was OK, mild tailwind going up the canyon. I ended up with 28:49.7 with the half-mile splits of 2:54, 2:54, 3:00, 3:02, 3:01, 2:53, 2:50, 2:47, 2:47, 2:41. Finished the run with 2 miles with Jenny and Julia.

P.M. 2 with the kids. Jacob did 1, Joseph 1, Julia 1 pacing another girl. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.4014.00

A.M. Ran with Jeremy (6 miles), then 6 more with Benjamin including 2 with Jenny and Julia. All easy except one 600 meter pickup in 1:52.

P.M. 2 miles with the kids. Jacob did 1, Joseph 1. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.901.500.502.1015.00

A.M. Ran with Jeremy, Benjamin, Gary, and Ryan, a new running partner. Decided to do something different, longer intervals, but still quite intense. The wind was strong blowing out of the canyon. I started with 600 in 2:00 into the canyon. That was hard. Then 800 into the canyon in 2:45. I was headed for maybe a 2:43 but in the last 200 my heart skipped a beat, I got confused, and eased off the pace. I did those alone. Then I did the mile in the opposite direction. The target was 5:00. For some reason (lack of sleep, maybe overdid it a bit in the last few days on speed, although it does not seem like I did too much) I felt sluggish. Dragged myself through the first quarter in 76, that was all I wanted to do. Then gave myself a motivational talk and did the next quarter in 74. It was hard. Started to think that I was going to lose the steam, but I was able to maintain and did the next quarter in 75. Then with 200 to go I found another gear for some semblance of a kick, and Ryan was with me and he also found another gear. So he pulled me through the last 150 meters or so, and we finished in 4:59. Gary ran the first 0.75. Benjamin just did the first quarter, but then coasted fast enough to run the mile in 5:49.

Then we did the usual 400 at the end up the hill. Gary was able to pull away from me by a couple of meters. I ended up with 71.5. Ryan and Benjamin made it to 300. I suppose Ryan was worn out from the mile.

Afterwards I ran a mile with Jenny, and then picked it up to catch up to Sarah. I figured I'd use this as an opportunity to practice running relaxed. I am feeling something different in the hip, I am able to stand on the ground with more firmness. But how to use that advantage when running after having run for at least 25 years with the instability is a different question. It will take some practice. The cage door might indeed be open but the captive bird is in no hurry to fly to freedom.

So I decided to put in about a marathon pace effort and see what happens. There was a strong headwind. Strong enough that I struggled with 6:00 pace on a net downhill. Ended up doing 9:08 for the stretch that I think is 1.5 miles. Then I ran with her and told her I would start going fast again when I needed to run 6:00 pace to the end to hit sub-8:00 average for the last 6 miles, which included an 8:53 mile with Jenny. Sarah was actually able to cut the fast segment to only a little more than 0.5 which I did in 2:51 in spite of the uphill. The quarters were 82, 85. I think on that stretch I hit good form and was letting the captive bird out of the cage some. The change from PT is that I am able to extend the right hip better, but it appears that that extension is not very helpful unless you fix the timings of the stride. I felt like I was slacking a bit, but it actually produced faster pace than when I tried to run hard. So perhaps the trick is to know when you are trying to hard and working against yourself.

P.M. 2 miles with the kids. Jacob did 1, Joseph 1, Julia 2. Neighbor kids as usual. 

 

Green Crocs 2 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.007.500.0020.50

A.M. Long run. Total of 20.5. Ran with Chad and Ryan. Did the same workout as last week - warm up of 4.75 miles, then 7.5 mile tempo with 2.5 down the canyon, 2.5 up, and 2.5 back down. The wind was less and was blowing into the canyon. I do not know if that helped or hurt. On one hand it produced more even splits, which in theory should result in faster times, although I do not know if that works in this case. On the other hand with the way I was doing it you get the headwind for 5 miles total instead of 2.5. Chad and Ryan made it through about the first mile, then dropped back. But it still helped to have them around in the first mile. Then Chad paced me through a mile on the way back and that helped a lot. On the final 1.5 stretch Chad and Ryan saved the day for me.

 Splits - 5:34, 5:36, 2:50 (14:00). In the first mile I felt comfortable, but then in the second mile I started getting sluggish and really did not want to run any faster than 5:44 pace. But I made myself go faster regardless. On the second 2.5 stretch this sluggishness was magnified. I ran 3:09 half mile, but then Chad came to save me, and made me do a more decent pace. So I ran the next 0.5 in 3:00, then Chad pulled me for another half mile or so, and then I had to pass him and take off. So my next mile was 6:13, followed by 0.5 in 3:08 with 15:30 for 2.5 and 29:30 for 5 miles. Seemed like when left to my own devices 6:15 was all I was willing to do, but with help I could do 6:00. Then I turned around again, and tried to give it a push. But 86 quarters with one in 87 was all that came out finishing that mile in 5:45. I was frustrated, and ready to abandon the workout, but nevertheless I said a prayer to have the strength to run 14:00 for the last 2.5, which by now appeared impossible given how I was feeling and the splits that I was getting. The prayer was more of the type "Lord, have mercy on me, but if not I understand that I need to suffer the consequences of something I did that I should not have done so that I can learn". I've had many of those. Nevertheless, my prayer was answered. Chad and Ryan met me with 1.5 to go, and Chad was able to hit the next 4 quarters in 83, 82, 85, and 82 with the mile being 5:33. I tucked behind him, and the pace actually felt easier than my 5:45 mile earlier.

This is making me think of Matthew 11 verses 28 and 30: "Come unto me, all ye that labour and are heavy laden, and I will give you rest...For my yoke is easy, and my burden is light.". The 5:33 that felt easier than the earlier 5:45 showed me a practical illustration of that scripture in a way that I find difficult to explain, but it speaks to me. Sure it does! Only a runner will understand how much and how well.

This little break allowed me to find a better rhythm, so once Chad was out of juice, I was able to shift gears a bit and run the last 0.5 in 2:42 alone, which gave me exactly 14:00 for the last 2.5, and 43:30 for the tempo. So I ended up 2 seconds faster than last week by a miracle.

Chad finished the last 1.5 in decent time, 8:28, which is sub-5:40 average. 

Then we ran to the house, dropped off Ryan, and took Benjamin for 6 more miles. At first I felt terrible, but then I started to feel better, although still a little fuzzy.

Jenny ran 2, Julia was on the move and ran 4.5, Joseph and Jacob did 1. 

Green Crocs 2 Miles: 20.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. The talks in the sacrament meeting were on service. I missed a good portion of the second one because Stephen got fussy and I had to take him out. But I caught the first which discussed the need to serve without delay and without waiting for what appears to be a more convenient opportunity. 

Then we had a good lesson in Sunday school on 2 Nephi 4 which contains the Psalm of Nephi. The teacher played a rendition of that for us by the BYU men's choir to the tune of Be Still My Soul, which has an interesting history. To the Latter-Day Saints it is Be Still My Soul, but the tune comes from a Finnish patriotic hymn that was originally written to protest the Russian oppression of Finland. So I remembered two things during the lesson. One time back during the winter of 2003 when I was struggling to improve my times, hit a seemingly impassable plateau with no apparent hope, was out on another training run, 7.5 miles into a 15 miler and found myself in deep snow. At that point I just wanted to lay down in that snow and not move. I was wondering why I was even trying and ready to give up. Then a hymn came to my mind, and it was Be Still My Soul. By September I made a breakthrough, and won the Top of Utah marathon.

Noting the connection of the tune with Finland, I recalled Lasse Viren's win in the 5000 meters in 1972 Olympics. Many American runners experience that event through the movie Without Limits about Steve Prefontaine in which he finishes 4th in spite of running the last mile in 4:01. Well, Viren is the guy that won that race. In my mind I visualize the last 600 meters of that battle with Finlandia/Be Still My Soul tune playing in the background, and Viren saying: "The coach said take the lead with 600 to go and stay there. I did". The power of quiet peace which gives the strength to persevere. Indeed we would truly run without limits if we could understand that.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Rob Murphy on Tue, Feb 28, 2012 at 18:36:03 from 76.27.122.13

Nice thoughts Sasha.

You know, I'm not a particularly religious person, but I have occasionally reflected on the principle of the sabbath and taking a day off each week.

I think it was the philosopher John Dewey who said "experience without reflection is meaningless". The pace of life these days is often so frantic that we have to slow down and allow time to put our thoughts together so we can grow. I have to remind myself to do that, but having a time automatically built in for it is helpful.

This is all assuming that you put the above post together on Sunday.If not, just disregard it I guess.

Thanks for sharing those thoughts.

From Sasha Pachev on Tue, Feb 28, 2012 at 19:37:09 from 67.222.225.187

Rob:

The thoughts came to me on Sunday during the lesson in church, but I wrote them down on Monday when I finally got around to writing something in the blog.

I have not always been a religious person myself, and probably would have never become one had it not been for the testimony of Joseph Smith of seeing the Father and the Son. When I heard it, a spiritual gift I had made itself known in me being able to know immediately that the testimony was true. Thus I knew that the Biblical account of Christ was more than just a story, and that meant I had to change some of my habits.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.300.0014.00

A.M. 12 total. 7 with Benjamin and Jeremy. Did a short pickup. 2 more with Jenny. Julia did 1. 3 more alone.

P.M. 2 with the kids. Jacob did 1, Joseph 2. We had the usual bunch of neighbor kids. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.500.0014.00

A.M. 7 with Jeremy, 5 with Benjamin. Jenny did 2, Julia 1. A couple of pickups.

P.M. PT with Sergio. 2 with the kids. Jacob did 1, Joseph 1, Jenny 1, Julia 1. Usual bunch of kids. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.005.600.0014.30

A.M. Ran the warm-up with Benjamin and Jeremy, then did the tempo. 5 miles, 2.5 up the canyon, 2.5 back down. No significant wind that I noticed, it was not bothering me going in either direction. Some snow on the ground, but not enough to cause serious problems with speed. Maybe occasional loss of a second per quarter or so. Splits by half-mile: 2:54, 2:55, 3:01, 2:56, 3:01 (180 turn), 2:52, 2:47, 2:43, 2:47, 2:39.  Half-way split 14:47, second half 13:47. Total time 28:35 which is an improvement over last week by 12 seconds.

Yesterday after PT with Sergio I got a better understanding of what muscles are contracting and when, and how to tell what is contracting. Then I practiced standing on one leg with the other hip and knee flexed and the hand on the piriformis of the leg that is on the ground to check how hard it is contracting with the goal of making it contract less. I figured out what it should feel like when it contracts less and tried it in running. The feeling was rather interesting. When I first started I felt like I had to slack quite a bit to avoid the piriformis contracting feeling, and thought I would hit the quarter in 92, but I decided to take whatever that effort produced without complaining. It ended up being 87, and then it did not get slower until the hill got steeper or I hit some snow, or maybe some headwind sneaked up, but whenever I slowed down I was always able to recover. On the way back at first I thought I would not be able to go very fast, but then I was going 5:30 before I knew it. I felt still that I was slacking some, but  I could not push harder without getting the tight piriformis feeling, so I did not.

In the last quarter I tried to speed up without the tight feeling, and something was out of sync, it felt like some muscles were contracting out of sync, but I still did manage a 79 quarter. 

 Ran some more with Benjamin, including a pickup for 0.6 or so. Benjamin ended up doing 8 miles total. 2 more with Jenny and Julia. Total of 12.3.

P.M. 2 with Joseph, 1 of it with Jacob. Jenny and Julia ran 1. Neighbor kids came as usual. 

Green Crocs 2 Miles: 14.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. 4 alone, 6 with Benjamin, 2 with Jenny and Julia. Total of 12. We got some snow, and it was slippery.

P.M. 1 with Jacob, 1 with Joseph.  Had our friends as usual.

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. Lots of snow. Ran with Garry, Jeremy, and Benjamin for 7 miles, then 2 more with Jenny and Julia, and 3 more alone. Total of 12.

P.M. 1 with Jacob, 1 with Joseph.Had the usual company of friends. 

Green Crocs 2 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.008.000.0015.80

A.M. Ran with Sergio. Had to cut the run short to 15.8 because we were going to a funeral of Sister Pauline Pace who taught me the Gospel in Russia with her husband. She died at the age of 92. It was a great privilege to know her and Elder Pace who has now been gone from this life for about 11 years. I am thankful for the sacrifice they were willing to make in their 70s to go on a mission and show me the power of the Gospel of Jesus Christ through their example. I could feel it, and I knew that it was not just from their personality, but there was some power beyond it that they possessed that came from their faith. I learned from them that service was not something you do when it is convenient, but you do it when the Lord asks. One of the hymns performed at the funeral was Be Still My Soul. It is interesting, perhaps more than just interesting, that this hymn drew my attention a week ago enough to write something about it in my blog.

Saw Mike Ramsdell at the funeral. We knew each other in Moscow. He was a branch presidency councilor in my branch. He asked me about my run this morning and laughed when I told him I had to cut it short to 15.8 miles.

As far as the run went, I did a warm-up with Sergio with a few pickups, then ran the 7.5 tempo with 2.5 down, 2.5 up, and 2.5 down.  The splits by half mile were: 2:46, 2:49, 2:48, 2:50. 2:48 (14:01), 3:02, 3:05, 3:11, 3:07, 3:10 (15:35), 2:49, 2:47, 2:47, 2:43, 2:40 (13:46), total time 43:22, 8 seconds faster than last week.

I felt sluggish in the first 2.5, then felt stuck in the uphill 2.5. There was headwind, maybe it was stronger than it appeared, but regardless I slowed down way too much on that uphill/headwind stretch. The quads are working too hard while all this is happening and I cannot find my rhythm. This slow down is still a concern and needs to be fixed. I should not be seeing 6:20 and slower pace in almost any wind on that grade - it is only 1-2 %. 

Then surprisingly I found another gear in the last 2.5. All of a sudden I started running 5:30 pace and it did not feel hard. 

Cooled down with Sergio, total of 15.8 miles. 

Kids ran on their own. Benjamin did 6, Joseph and Jacob 1 each, Jenny and Julia 2. 

Green Crocs 2 Miles: 15.80
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. So we had testimonies in the Sacrament meeting. Then we had a lesson on 2 Nephi 9 in Sunday school, and a lesson on prophets in the Elders' Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.600.000.000.4014.00

A.M. 7 with Benjamin and Jeremy, 2 with Jenny and Julia, 3 alone. Total of 12. Did a pickup for 600 in 1:55. Felt good. Today I decided to retire my old pair of Crocs which lasted 2220 miles and broke in a new one which is exactly the same type and even color as the old.

 P.M. 2 total. 1 with Jacob, 1 with Joseph. Had the usual company.

Green Crocs 3 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Chad Robinson on Tue, Mar 06, 2012 at 16:28:21 from 50.73.39.89

I guess 2220 miles is a good cut off point for a pair of shoes (probably the best $15 you have ever spent).

From rAtTLeTrAp on Wed, Mar 14, 2012 at 19:34:27 from 24.18.125.122

Where do you get these crocs for $15? The ones I see around here are always around $30+. I'm considerng trying some mostly because of the cost/mileage, but they look so cheesy, like they would just fall apart. I'm not sure I'm looking at the same "crocs" everyone is talking about...

From Chad Robinson on Wed, Mar 14, 2012 at 21:49:13 from 75.162.226.110

Trap - I'm not certain where Sasha gets his but I spend the full $30 on mine. They are the same clunky looking clogs with the holes and heel strap. I got 1200 miles out of my first pair. You need to buy them snug but not too tight. You wil probably get blisters on your longest toes the first time around. They do stretch and become very comfortable.

From rAtTLeTrAp on Wed, Mar 14, 2012 at 21:54:03 from 24.18.125.122

That doesn't sound very pleasant. I can't remember the last time I got a blister wearing my asics. Maybe it's worth another $20 after all. I usually find 2150s or 2160s on sale for $50ish and get about 1000 miles out of 'em. I am really cheap and like the idea of getting 2000 miles out of a pair if $15 shoes, but not if they are gonna make me suffer :)

From Chad Robinson on Wed, Mar 14, 2012 at 21:59:23 from 75.162.226.110

Yeah, it is what it is. I do love how light they are and after the first week they are fantastic.

From Sasha Pachev on Thu, Mar 15, 2012 at 11:08:56 from 67.222.225.187

http://www.amazon.com/gp/product/B0014BYIM0

Size 10, chocolate $20.72. The prices are going up.

From rAtTLeTrAp on Thu, Mar 15, 2012 at 12:26:21 from 24.18.125.122

Thanks Sasha, I might try a pair if I can find them locally and try them on first. My wife says I can't race in them, I can only wear them on early morning runs when it's dark :)

I love the product features:

For light duty, general purpose applications Applicable for cleaning and finishing recessed areas of IDs; cleaning and polishing die, mold and tool; rust, paint, scale, slag and rubber/plastic flash removal Also used for Spot facing, deburring, weld, carbon and ID pipe cleaning Lightweight Circulation nubs stimulate blood flow Ventalation ports

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.602.000.000.4013.00

A.M. Total of 12. 7 with Jeremy. 5 with Benjamin. Last 2 in 11:58, which is his new 2 mile record. Jenny and Julia ran 1 mile.

P.M. 1 with Jacob ans Joseph. Jenny and Julia did 1 helping pace friends. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.005.000.0012.00

A.M. Ran with Benjamin and Jeremy. Did a 5 mile tempo - 2.5 up, 2.5 down. The wind was about 0.6 tail, then head, then backwards more or less after the turnaround. The splits reflected that: 3:34 for the first 1 K, 5:51 at the mile, then 6:09, half mile in 3:04, then half in 2:49, next mile in 5:26, got excited about running 5:20 for the last mile, but hit a wall of headwind instead and it was 5:34. At least it was not 5:45. Total time 28:53. Finished the cooldown with Benjamin and Jeremy - total of 7 for them, 8 for me. Then ran 1 with Joseph and Jacob, and 3 with Jenny and Julia.

P.M. Travel to Mountain View, CA to visit the Linkedin office.  

Green Crocs 3 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.500.004.500.0012.00

A.M. Ran in Mountain View on Steven's Creek trail. It was actually marked every quarter. I knew I should not be doing anything fast since I ran hard the day before and traveled on top of it, but it was too tempting. So I did 2 miles thinking I would just blast it at sea level, but no, I was dragging and it took some effort to run 11:27 on a stretch that appeared to be going downhill and had some minor headwind. I jogged some, and decided to run the same stretch backwards. This time I managed 10:50 with almost the same effort. That was odd. I tried the other direction one more time for half a mile and it was 2:46 (5:32 pace) with quite a bit of effort. That was certainly odd, but I suppose the fatigue from travel + hard run yesterday were showing. Total of 12 miles.

P.M. Flew home. 

Green Crocs 3 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.003.500.000.5014.00

A.M. Ran with Benjamin, Jeremy, and Gary. Was feeling the fatigue from travel. Tried a couple of quarters into a headwind - 82, and 81, felt tired, sensed the struggle was more than from just the headwind, decided it was not a good day for quarters. Then paced Benjamin and Gary through a 3.5 mile tempo in 21:38 - 6:11 pace. Our estimated 5 K split was 19:03, so Benjamin got a PR. Slower tempo pace actually did not feel too bad. Total of 7 with them, then 2 with Jenny and Julia, and 3 more alone.

P.M. 1 with Jacob, 1 with Joseph. Usual company of kids. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.503.500.000.0013.00

A.M. 10 miles before the chess tournament. Ran the last 3.5 in 20:57, 5:59 average. Felt sleepy, and it felt harder than it should have, but that was expected given the lack of sleep this week.

The tournament was Utah Elementary championship. I took Joseph, Julia, and Jenny to play. Benjamin came along to support his siblings and to play chess with whoever happened to be around. That is an exciting possibility, because Kayden Troff and his brothers and friends usually happen to be around. Kayden is 14 years old, is a national master, and on the verge of becoming an international master.

I promised the kids that if they came back from the tournament with a greater than zero score they would each be getting an electronic gadget of some kind depending on the age and the performance. So for the last two months they practiced every day and improved quite a bit. I knew they would score above zero, but they did better than I expected. Joseph won 3 games, drew one (his opponent managed to stalemate him), and lost two, so 3.5 points and 22 place in the 1st grade out of 66. First graders are fun to watch, they play very animated. The tournament director has to be called quite often to resolve disputes. However, the overall experience is a testimony to how much we underestimate the attention span potential of a 7 year old kid. They are engaged in an intense analytic activity for a period of 6 hours with only short breaks in between, and they think it is fun.

Jenny won 4 games, and lost 2, 4 points, 28th place in 5th grade out of 110. Julia won 5 out of 6 and lost one, 5 points,  6th place out of 110 in 3rd grade. She should have been 4th as she beat the girl that was awarded 4th in a dramatic game where she at one point was a full rook down but then sent her queen on a rampage sending the opponent's king out of for a walk, then she grabbed a couple of pawns, managed to win the lost rook back, forced a queen trade, then won on pawns. But the tie break system backfired because Julia coming into the tournament unrated was getting weaker opponents in the early games, so she ended up placing lower even though she won the face-off and otherwise scored the same number of points.

After the tournament I ran 1 mile with Joseph and Julia. Later I ran a mile with Benjamin, and 1 more with Sarah giving me total of 13 for the day. Benjamin ended up with 6, Jenny ran a mile. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a departing missionary speak. He is going to Fresno. The we had a lesson on Isaiah quote chunk in 2 Nephi in Sunday school, and a lesson the priesthood in the Elders' Quorum. Stephen has been faithfully attending the Sunday School and the Elders' Quorum instead of nursery due to his persistent refusal to go into the nursery. He behaves very well in class, so I have had little motivation to get him to stay in nursery. Sarah nevertheless thinks that he should not be a nursery dropout. I keep telling her I never went to nursery, but I did OK - went on a mission, married in the temple, still married, active in the Church, and am able to support a family.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Comments
From Chad Robinson on Wed, Mar 14, 2012 at 17:05:15 from 50.73.39.89

To bad I couldn't be his nursery teacher (one of my favorite callings). I would break him for sure. He is a really sweet kid.

From Lybi on Wed, Mar 14, 2012 at 22:59:56 from 174.56.2.152

I've actually heard that nursery is not a required class, like primary. It's supposed to make your time at church easier. If it doesn't, then gospel doctrine it is! What a special little boy to be sitting still and quiet at such a young age.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.700.000.000.3014.00

A.M. Ran with Benjamin and Jeremy. 7 miles. Did a pickup for 0.3, timed a quarter in 77 going down the canyon. It felt good. Then we did a pickup for 2 miles in around 12:40. Then I added 3 more alone,  and 2 with Jenny and Julia.

P.M. 2 miles total. 1 with Jacob and Joseph, 1 alone. Had the usual company.

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.002.000.000.0015.00

A.M. Started with 6 with Benjamin.  Jacob Tobler joined us for the first 1.5 miles. Then added 4, 2 of it with Jeremy, 2 back tempo in 11:44. Felt good. Then 2 more with Julia. Jenny ran 1, and then 1 in the afternoon.

P.M. Total of 3. Jacob and Joseph did 1. Jenny 1 as well.

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.600.005.000.0015.60

A.M. Started with Benjamin and Jeremy. They ended up with 7. I did the 5 mile tempo in the canyon. There was significant wind blowing out of the canyon, but not the worst. The splits by 0.5 were: 2:54, 2:57, 3:03, 3:00, 3:05, then after 180 turn, 2:47, 2:45, 2:44, 2:44, 2:38. Total time 28:37. Tried to focus on less effort in the quad, and more effort in glut/hamstring. It was odd. Without the quad effort I felt like I was slacking, but could not use the extra energy to go faster, like I did not know what to do with the hamstrings and gluts. But I figured it is better feel like you are slacking than like you are working if you are going the same pace anyway.

P.M. 3 miles total. 1 of it with Jacob and Joseph.

Green Crocs 3 Miles: 15.60
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. 7 with Jeremy, then 5 more with Benjamin. Jenny did 1, Julia 2. Total of 12.

P.M. Went to the Utah State Junior High Chess Championship with Benjamin. Joseph came along for the ride and to cheer. Ran 1 mile with Joseph from where we parked to where the games were happening. Then ran back to get the car - total of 2 miles.  Benjamin ended the day with 2.5 points out of 3. His draw was against a girl. So he could not hear the end of teasing when he got home about drawing a girl from his sisters - "She was so good looking you decided to draw her. You should pay attention to the game, not draw girls while you are playing!". His friend David got 2 points of out 3. Next round tomorrow.  Jenny and Julia ran a mile with Jacob.

Green Crocs 3 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.253.500.000.0013.75

A.M. Ran early due to Benjamin's chess tournament. Started with 7 with the last 3.5 at a tempo pace in 20:31. Then ran 5 more with Benjamin. Total of 12. Jenny and Julia did 1.

A.M2 - 1 mile from where I parked the car to the game venue. 

P.M.  - 0.75 back to the car. Found a short cut. Benjamin started the day on a sour note by making a blunder and losing his first game. However, he made up by winning the remaining three, and scoring 5.5 out of 7 in the tournament, which got him 2nd place in 7th grade. His friend David won 3 more games as well, and finished in 5th place in the 8th grade with the score of 5 out 7.

Green Crocs 3 Miles: 13.75
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.700.003.300.0021.00

A.M. Ran with Chad, Jeremy, and Jeremy's brother Josh joined us for a little bit. Chad and I paced Jeremy through the Uneventful Provo River Half Marathon, meaning a time-trial on the Provo River Half course. I did a couple of VPB-forced pickups, and then a 3 mile tempo in 16:10 on my standard stretch from Nunns park to the mouth of the canyon. The splits were 5:23, 5:24, 5:23. Jeremy got 1:30:28 in the time trial. Chad and I ran some more to make it total of 20 for me. Benjamin ran 6, Jenny, Joseph, and Julia 1.

P.M. 1 with Joseph, Jacob, and Julia.  

 

Green Crocs 3 Miles: 21.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a sister that just returned from a mission speak to us. She was originally from Guatemala but came to the US at the age of 10. She said she remembered poverty and third-world living conditions. The talk was on the Atonement of Christ. Then the lesson in Sunday School was on on 2 Nephi 26-27 where Isaiah is quoted and explained. The lesson in the Elder's Quorum was on sustaining our leaders.

Night Sleep Time: 8.50Nap Time: 0.00Total Sleep Time: 8.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A.M. The winter came back for a brief (hopefully) visit. I ran 7 with Benjamin, then added 3 myself, and 2 with Jenny and Julia.

P.M. 3 total. 1 with Jacob and Joseph. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A.M. 7 with Jeremy, 2 with Julia, 3 alone. Jenny did 1 mile. Benjamin had sprained his foot, so he took a day off.

P.M. 1 with Jacob and Joseph, 2 more alone, total of 3. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.000.0015.50

A.M. Ran mostly alone. Benjamin did the first 0.5 mile with me then turned around and wobbled back, totaling 1 mile for the day. I did a different workout than before this time breaking up the tempo into two parts. First 2 mile up into a significant but not completely disastrous headwind in 11:56.7 with the splits of 5:57, 5:59. Then a mile uphill jog to recover, and 3 miles back down from Nunn's park to the mouth of the canyon in 15:49.2 with the splits of 5:13, 5:21, 5:15. I was pleased with the result, as I was expecting something in the range of low 16:00 maybe no more than 3 seconds under through a gutsy effort. Then I came home and ran with Jenny and Julia. Jenny did 1, Julia 2. I ended up with 12.5.

P.M. 3 miles total. 1 with Joseph and Jacob. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.000.000.0016.00

A.M. All the morning run kids were out of commission today. Benjamin has a sprained foot, Jenny has some foot problem as well, Julia was rollerblading and hurt her knee. Jenny tried to run, and managed to do 1 mile. So I did that with her, and then 11 more alone. I actually got going on the way back down the canyon and was hitting a fairly consistent 6:24 pace, which was still in the range of easy, but I did some math and realized that this is on pace for about 2:48 marathon. So it was encouraging to be on pace for 2:48 and think of it as a jog. Of course, I would much rather actually run 2:20 and think of it as a long grueling sprint. There is little glory in imagining that the moderately fast but not record setting pace is easier on you than it really is. But I got into the rhythm, and I did not have anybody to talk to, so I just cruised along to get the run over with.

P.M. 1 with Joseph and Jacob. 3 with Julia going with me on a bike. 4 total. 

Green Crocs 3 Miles: 16.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

A.M. 12 total. 2 with Jenny and Julia. 10 with Benjamin on a bike. Did a 2 mile tempo in 10:35 down the canyon. Wanted to just shake my legs, but ended up pushing harder than I anticipated having been lured by hitting slightly sub-5:20 pace from the start, and not wanting to let go of it.

P.M. 1 with Jacob and Joseph, 2 more alone. Total of 3. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.0010.002.000.0020.00

A.M. 20 miles alone in 2:07:58. Ran on a new course. 10 miles from the house to somewhere in the middle of the South Fork, and then back. With a small variation, basically the Provo River 10 miler course out and back with the difference that on the way back the first downhill mile is removed, and then at the end you have an uphill mile to the house. So maybe 20-30 seconds slower than Provo River 10 miler on the way back. On the way up did a 2 mile tempo in 12:01 into a headwind. Then on the way back I realized that I picked the wrong time to run this course because around 10-11 AM the wind often changes directions, and it did today. So I ran back into a headwind as well. The time was 58:13. I was expecting fuel problems due to the fact that I had not done 12 miles total of tempo in a while, but I did not get any. Instead, I felt that my heart was weak.

Jenny and Julia ran 2. Benjamin took Joseph for 1 mile, and then Jacob for 1 mile in the evening. 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had another departing missionary speak. This is quite a difference from our old ward where we might see this maybe once every two years or so. The Sunday School lesson was on the last words of Nephi, so 2 Nephi 31-33. At the start of the lesson I was actively participating and making comments. However, towards the end my body decided to remind me that I had a sleep deficit after running 96 miles with increased intensity last week. So I drifted away and continued to learn via Lehi's dream. This gave me the needed boost for the Elder's Quorum where the lesson was on Elder Bednar's talk on family history. I was able to stay awake, pay attention, and actively participate in the lesson.

Took a long nap when I got home. Vigorous exercise is a very effective treatment against insomnia. I would highly recommend it. 

Night Sleep Time: 9.00Nap Time: 2.00Total Sleep Time: 11.00
Comments
From steve ash on Mon, Apr 02, 2012 at 20:09:09 from 50.8.121.33

Sasha, Looking forward to some comment on General Conference. Always insightful from you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.001.000.0015.40

A.M. 7 with Jeremy. Benjamin did 3. I ran another 1.4 going back to Sarah and returning with her,  then drove the Fast Running Van to Computune to get the alternator changed, and ran back the long way which was about 4 miles. So 12.4 total. Did a few random pickups - one post-VPB, one to get back to Sarah faster.

P.M. 1 with Jacob and Joseph, 2 more alone, total of 3.  Jenny and Julia ran 2.

Green Crocs 3 Miles: 15.40
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.750.000.000.2517.00

A.M. Ran 2 with Julia. Then 3 with Benjamin, Jenny did 1. Then worked on leg strength with hill sprints. Finally measured the marked supposedly 100 meter stretch. It ended up being 334 feet the way I run it, so 5 feet longer. So I suppose it was measured on the very innermost curve. I had already measured the incline with an electronic level earlier - it was 6%. So I did the first one in 18.0, then 17.7. The conversion factor to the true 100 meters is about 0.3 for 18.0, actually very convenient, subtract the factor of 1:60. I was doing great on the third one but apparently overdid it as my left hamstring cramped up. I slowed down and finished the interval in 17.6. Then tried one more, but could only do 19.3. So I called it a day as far as the speed was concerned and jogged. It was painful, but I could run a bit sub-8:00. Ran enough to make the total 12 miles.

P.M. Ran 1 with Jacob, 1 with Joseph, and 3 to Computune to retrieve the van. The hamstring felt a bit better, but was still hurting. 

Green Crocs 3 Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.500.0015.00

A.M. This was an interesting night. Stephen woke up and cried, so I decided to calm him down by sleeping on the floor right next to him. That worked. He likes company. While on the floor I dreamed that William woke up, and in my dream I entertained him by running a file system check utility on a computer. Then I woke up from that dream, and moved back into my bed. This time I dreamed that James and Allie were getting married. Its been a while since I've checked anybody's blogs, maybe they are getting married after all.

Ran with Jeremy and Benjamin. The hamstring was still fussing, so I ran mostly easy. However, I could not resist the temptation when Jeremy told me he had done three quarters in around 90 the day before. So I told him, just run a quarter like you did the day before and let's time it. I was expecting a 90, so I figured it would not be too bad for my hamstring. He did 82 uphill. Then we did one more downhill. It was 74. My hamstring really did not like the 74 but I toughed it out.  

This was quite remarkable. A couple of months ago Jeremy was getting dropped while trying to run a downhill quarter in 80. Hardly any speedwork, just base, and now he is able to hit 74 without being pushed. I asked him what he thought his split was, and even after having run 82 earlier uphill, and knowing the time of that interval he guessed 80. This goes to show how much aerobic endurance is a factor in a race so short as a quarter mile. Granted, this is not a true quarter as we are doing it mid-run, so it is perhaps more indicative of 800 meter run performance, but still. No speed work at all, and we have an improvement in the middle distance speed. This also goes to show the futility of doing speed work without proper aerobic base.  The lack of aerobic fitness will keep the sustainable speed at bay so there is no speed stimulus, and the shortness of the intervals will preclude the development of endurance. In other words, in order of Jeremy to work on speed, he needs to be hitting quarters in at least 74. But when he is out of shape aerobically, you cannot expect him to run even one that fast.

Benjamin ran 4. I got back home, ran 2 with Julia (Jenny did 1.5), and then 3 more. The hamstring was chiding me for the 74 quarter the entire time, but was manageable.

P.M. 3 miles alone. Benjamin ran 0.4 with Joseph and Jacob. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Comments
From Jake K on Thu, Mar 29, 2012 at 11:41:27 from 155.100.226.54

Allie and James ARE getting married in June! Your dreams are clearly checking the blog.

Good workouts lately - are you running UVM again as your spring marathon?

From allie on Sat, Mar 31, 2012 at 21:01:27 from 97.126.222.108

yes, it's true. we are getting married. this blog is where it all began for us :)

From Burt on Sun, Apr 01, 2012 at 17:02:55 from 72.223.93.158

Sasha, please don't dream that I will get swallowed by a komodo dragon.

From Sasha Pachev on Thu, Apr 19, 2012 at 13:50:36 from 67.222.225.187

Finally getting around to the comments :-) James, and Allie - congratulations! I think this is going to be our first blog marriage, unless I missed something, which I easily could have. Just think about this - if you have 10 children, one of them has a pretty good chance of having world-class runner genetics. If you teach all of them to work hard, chances are that one will actually do what it takes to realize his potential. The other nine will achieve something great in whatever areas of talent they happen to have as a side effect :-)

Jake - my plan is to run Utah Valley Marathon, then Deseret News, Top of Utah, and Rocket City.

Burt - no night-time dreams about you yet, but as far as conscious visualization goes, I am thinking about a sub-3:00 marathon. Consistency will get you there, I think you have enough speed.

From allie on Thu, Apr 19, 2012 at 14:15:37 from 97.126.212.58

thanks sasha. 10 children it is! :)

also, i like your upcoming marathon schedule -- that's a sasha racing season! we'll be at des news and TOU this year.

From fiddy on Thu, Apr 19, 2012 at 19:19:38 from 97.126.212.58

I remember you suggesting that I date Allie back in 2010. I was already planning on it at the time, but it just goes to show that you have good suggestions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Ran 8 miles alone in 55:56, then 4 more with Benjamin in 23:40. His foot is feeling better. Julia ran 2, Jenny did 1.5. Total of 12 miles for me.

P.M. 1 with Jacob and Joseph. Jacob set a new mile record in 8:27. Our course is a bit longer than a mile, I think, I still have not gotten around to wheeling it, and it is out and back with some serious grades - 6% in some places. So this was very solid, I think he can hit sub-8:00 on the track. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Benn Griffin on Tue, Apr 03, 2012 at 16:04:11 from 96.240.199.149

Benjamin is getting quite fast! So nice to see your whole family invested in this worthwhile pastime!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.200.601.600.0013.40

A.M. Ran with Jeremy, then with Benjamin. Jenny and Julia ran 2. I did a total of 12.4. Did a pickup to catch up to Jeremy because I went a bit further out with the idea that the pickup would be 1.5. I hit 1.5 in 7:51 (5:14 average) down the canyon, but I was still not caught up, so I went a bit further, probably to 1.6. Then I did another pickup for about 0.6 at 5:40 pace or so.

P.M. 1 with Jacob and Joseph. 

Green Crocs 3 Miles: 13.40
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.6010.000.400.0020.00

A.M. Ran with Jeremy for the first 10 miles at about 8:00 pace uphill to about 1 mile mark of the Provo River 10 miler. Did one post-VPB pickup. Then ran a tempo on the way back. Felt cautious in the first three miles or so and hit almost identical splits on ad hoc markers compared to last week. My body was for some reason reluctant to go faster, even though I was not breathing very hard. I decided to put in a bit more mental effort into the pace, and found another gear. The pace got into 5:30 - 5:35 range, it took concentration to maintain it, but my heart felt strong, and I did not feel like I was low on fuel. Around mile 17 into the run I passed the BYU guys who were going about 6:10 or so. I asked them to pull me at 5:40 for 1.5 miles. Some of them made excuses that the pace was faster than what they were planning on doing. Others did not respond. I continued running alone. That was disappointing, I could have used their help. I did not understand that at all. 5:40 pace for them is a brisk jog, they race 10,000 meters at 4:50 or so. It is good even for a middle distance guy to do at least a little bit of marathon pace zone running in the middle of a long run even the day after a hard track workout, and is more than just good for a 10,000 meter guy.  Was everybody so tired from the Friday workout that not one person had the ability to spontaneously go 5:40 mid-run for a little bit? If so 6:10 was way too fast for a recovery run then. This is hard for me to understand. I have gone many times back to pace the people I knew and the people I didn't immediately after a hard race, and sometimes the pace surprised me and required significant effort, but it was still good because it challenged me to work past the point where I thought I was done while helping somebody else. I believe in reaching out to people in every reasonable way that presents itself, and when you do your body and your mind become stronger. 

Nevertheless, I was able to do OK without company. My last uphill mile was 5:53, and the total time for the last 10 miles was 56:43, which was 1:30 faster than last week, all over the last 7 miles. 

Benjamin ran 5 miles, Jenny and Julia 1, Joseph and Jacob ran 1 with Sarah.

After the run watched the General Conference. Some talks that stood out to me in the Saturday sessions. Elder Packer's mention that it is better to not be able to have children than to have the ability and not have them by choice. Elder Holland's message to the men of the Church "arise from the dust and be men", and Elder Bednar's account of his father who was not a member of the Church at the time yet attended every meeting saying: "Why is it that those who believe they hold the restored priesthood need to be coaxed to do their duty?" Overall I felt nourished by the talks and the hymns, and felt it was very well worth the 6 hours that it took even after a hard run.

 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From steve ash on Thu, Apr 05, 2012 at 17:49:47 from 50.8.121.33

It is what it is Sasha.. Perhaps they just didn't want to help as it appears to be unfortunately. Don't let it bother you though. I hope after I get to 70 plus mpw maybe then I can help you out:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched the General Conference.  My favorite talk was by President Uchdorf with his two word sermon: "Stop it" regarding our tendency to get offended and hold grudges, and his mention of the bumper sticker: "Do not judge me because I sin differently than you". I also liked Elder Nelson's: "Can an explosion at a printing shop produce a dictionary?" in reference to the Big Bang theory, and Elder Rasband's "Do you ask a drowning person if he needs help, or do you just jump in and help?"

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.600.0013.00

A.M. Ran with Benjamin and Jeremy. Did a 0.6 pre-VPB pickup, felt strong. Dropped Benjamin off at 6, ran 2 more with Jeremy, 2 more alone, and 2 more with Jenny and Julia. Total of 12.

P.M. Ran 1 mile with Jacob and Joseph. Joseph wanted to earn a trip to the Y on the mountain. Normally we take our kids there when they turn 8 as a right of passage of sorts. But he wanted it early. So I told him he had to run sub-8:00 on our course slightly longer than 1 mile hilly course. He ran 7:49. Jacob did 8:14, which is also his new record.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.250.000.000.7518.00

A.M. Ended up doing a medium long run of sorts. Started with a 5 mile warm-up. Then did hill sprints. This time there were more like hill strides because I did not want a repeat of hamstring fiasco of last week. I did 6 of them up 334 foot stretch up 6% grade in 19.0, 18.6, 18.4, 18.2, 18.0, and 18.0. The hamstring still tightened up, but it did not bother me as much as last week, I could still run mostly normal pace after that. Then I ran 6 with Benjamin, including a post-VPB 600 in 1:53. The hamstring began to fuss after the first quarter, but I managed to maintain the pace in spite of it. Then I ran another 3 with Julia and Sarah. Jenny ran 1, she was having leg problems from her accelerated growth. She is now about 5-4, about half an inch taller than Benjamin, even though she is only 11.

P.M. 1 with Jacob and Joseph. Then Joseph joined me for another 2 on a bike. I was not sure how he was going to handle it. His bike has only one gear, he is 7 years old, and the course is hilly with grades up to 6% in places. Julia struggled on that course last time I took her. However, Joseph did not. He kept up with me just fine on the hills, and our time for a little over 2 miles was 14:53.  

Green Crocs 3 Miles: 18.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.005.000.0015.50

A.M. Ran with Benjamin and Jeremy. They warmed up with me, then did the start of my tempo. My workout was 2 miles uphill, then 1 mile jogging recovery, and 3 downhill. Jeremy made it to about 900 meters up, the split at 800 was 2:53. Benjamin made it past 1100 all the way to his turnaround. The split at 1000 was 3:35, and at 0.75 4:19. My mile split was 5:50 as the next quarter brought on some serious headwind. The next mile was 5:59, so 11:49.9 for 2 miles. I was feeling tired from yesterday's 18 mile day, and decided to take it a little easier in the 3 mile downhill tempo. First mile was 5:21. Then I fell into a coasting grove where 83 quarters felt good, but anything faster did not, so I coasted like that for 1.5 miles. Second mile was 5:32, and the next 0.5 was 2:46. Consistent, but slow. Passed a guy that wanted  me to tell him what I was training for. I did not have either the time or the lung capacity to give him any kind of answer, much less the one that I would have wanted to give him. But I will give it here. The moment you begin to insist on training for concrete immediate goals such as a particular race you reduce yourself to being slower than your potential because training properly involves long-term conditioning. It also involves a change of lifestyle, and a creation of good habits. Thus to say "train for a race" is an erroneous oversimplification of the process.  You train to be fit, and when you have the fitness or you want to test your fitness you race. You may introduce race-specific elements into your training to make sure you do well in a race of particular importance. But all of that is minor details compared to the issue of general fitness, which most recreational runners seriously lack ironically due to the mindset of "train for a race". With no race in near view they stop training consistently and lose whatever fitness they may have gained by "training for a race". Without training being a solid year-round process they are not able to progress. With that in mind, I never think too much about which race I am training for. When you are fast, there will always be a race to prove it. I just train to be faster and once in a while I race to evaluate the quality of my training. 

With 0.5 to go I began to question if I was just holding back, or perhaps maybe I was tricking myself and 5:32 pace was really all I had in me today. So I decided to see if I could speed up to 5:20. The effort was successful. I ran two quarters in 79 each, which gave me 5:24 for the last mile, and 16:17.3 for the 3 miles.

Finished the 10.5, then added 2 more with Julia. Jenny took a break to let her muscles and tendons heal. Total of 12.5.

P.M. 1 with Joseph and Jacob in 8:34, 2 more with Joseph on a bike. He surprised me by maintaining 7:00 pace on the uphill. Our time was 14:21 for 2 miles. 

 

Green Crocs 3 Miles: 15.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From allie on Thu, Apr 05, 2012 at 15:49:47 from 97.126.222.108

i like that answer.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A.M. Ran 8 with Jeremy, then 4 with Benjamin, Julia did 3 of that. Did a post-VPB 0.5 in 2:39. Jenny rested trying get her muscles to heal.

P.M. 1 with Joseph and Jacob, then 2 more with Joseph on a bike. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.400.0015.00

A.M. Ran with Jeremy, Benjamin, and Gary. Benjamin did 5, still recovering from the stomach flu. I paced Jeremy and Gary through a 4 mile tempo, which we did at slightly sub-7:00 pace. The weather was challenging - snow and wind changing directions. I did a post-VPB pickup for 700 meters uphill. The first quarter was 91, the next 300 1:03 with the same effort. So going from 6:04 pace to 5:36 as the wind all of a sudden changed directions. Then ran 2 alone and 2 with Julia. Total of 12.

P.M. 1 with Joseph and Jacob, 2 more with Joseph on a bike. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.752.006.250.0020.00

A.M. Started with Chad, Jeremy, and Benjamin. Benjamin turned around after 3 to make it 6. I started the uphill 3 mile tempo after about 2.3 miles. It was one weird day. The wind was blowing as usual, but felt not too bad. So I went through the first mile in 6:02 feeling quite good and  thinking the others will be somewhere around 6:10, maybe 6:20 if the wind picks up. The second mile was 6:20, and I could not understand why - I was not feeling bad, nor did the wind feel like it picked up, but I was getting progressively slower with every quarter.  Then I did not feel the wind too much, but for some odd reason the next mile was 6:49 giving me 19:11 for 3 miles. I turned around and ran an 89 quarter until I met Chad and Jeremy. I was still wondering how in the world I could have run a 6:49 mile with a tempo effort. Then Jeremy turned around, and I ran with Chad. I stopped for a VPB, then ran to catch up. The catch up mile was 6:17, and it felt weird as well. There was some headwind and uphill, but it should have been sub-6:00 with that effort. Last week I was catching up to Jeremy in the same spot and going in the same direction and hit 5:40 pace quite comfortably. I felt like I all of a sudden for some odd reason I was running with a shorter stride, and began to wonder if there was some kind of health problem involved. Then I noticed that part of my face was numb. It was fairly cold, and I was wearing just shorts and a T-shirt. My hands were cold as well. Chad went on to the 9 mile turnaround, and I ran another 3 mile tempo this time in the opposite direction - tail wind and downhill. I went through the first mile in 5:51, but in some ways it felt like 5:20, and for the life of me I could not go any faster. Then the next two miles were 5:43 average, and I ended up with 17:13 for 3 miles. At this point the pace started feeling more normal, although still not 100%, and I wanted to go further, but it was time to turn around and meet Chad.

So I ran back for another 1.5 miles and re-joined with Chad. I was planning on a nice relaxing 6:30 pace that would eventually deteriorate into a more relaxing 6:50 or even 7:10, but Chad surprised me. For about 2 miles he was going 6:00. Then he slowed down to 6:15. If there was any relaxation for me, it happened in the last mile, which we did in 6:58. Chad averaged 6:15 in the last 9 miles of 18. 

When we got to the house, I was at 19 total, and Chad was at 18. I took Jacob and Joseph for a mile, and Chad joined us for one more mile. It ended up being a brisk mile for a cool-down with Joseph running 8:18, and Jacob 8:24 on a hilly course. 

Jenny and Julia ran 2 miles. 

 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The talks in the Sacrament meeting were on resurrection, which is traditional for Easter. One of the speakers was a recently returned missionary. I spent a good portion of the Sunday School lesson in nursery providing company for Stephen. He seemed to have calmed down, but five minutes after I had left the nursery leaders brought him back to me. He behaved very well through the rest of Sunday School and in the Elder's Quorum, where the lesson was on immortality of the soul from the teachings of President George Albert Smith.  I say Stephen is thinking - forget that nursery nonsense, I am ready for the strong meat of the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.004.000.0015.60

A.M. Ran the warm-up with Benjamin. I was still bothered by the 6:49 mile on Saturday and wanted to get a better understanding of how it happened. So I repeated the 3 mile uphill tempo. The conditions were similar wind-wise, but it was warmer. The first mile was 5:58, then 6:10, and 6:31 to produce a total of 18:39 for 3 miles. That was more reasonable, especially considering that one quarter was 1:44 when the wind picked up to the point of stopping me dead in my tracks. So without that quarter I averaged 6:20, which is acceptable for that section.

On the way back I decided to stretch my legs with a quick downhill mile, and did it in 5:14. Then I rejoined with Benjamin and we finished the run. Then I added 2 miles with Jenny in 16:53, which is a progress for her as she has been struggling with injuries and growth. Total distance was 12.6 miles. Julia ran 1 mile, recovering from a stomach flu.

P.M.  1 mile with Joseph and Jacob, 2 with Joseph on a bike.

Green Crocs 3 Miles: 15.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.002.000.0015.00

A.M. Ran 3 with Benjamin, then he turned around and I ran more. Still felt like I had an ax to grind against the hill and the headwind. So I ran the nasty mile in 6:09 shaking my fist at it. On the way back did it 5:12. Ran home, then added 2 miles with Julia. Jenny did 1, was dealing with a sick stomach. Total of 12 miles.

P.M. 1 with Joseph and Jacob, then 2 more. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.600.004.000.0015.60

A.M. Ran with Jeremy. Did a 4 mile tempo, 2 up and 2 down. Jeremy joined me for the first 0.5 and a middle quarter on the way back. The tempo splits were 5:55, 6:03, 5:29, 5:14 - 22:41.9 for the whole thing. Then ran 2 with Julia - Jenny did 1, and finished 2 more with Benjamin. He ran total of 6. I ended up with 12.6 for the run.

P.M. 1 with Joseph and Jacob, then 2 more alone. 

Green Crocs 3 Miles: 15.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.500.0013.00

A.M. Ran with Benjamin and Jeremy. Benjamin did 6, Jeremy 8. Then added 5 more including 2 with Joseph and Julia, and 1 with Jacob. Did a pickup for 0.5 in 2:38.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.000.000.0015.25

A.M. Ran with Benjamin and Jeremy. Benjamin did 6, Jeremy 8. Then I did 2 with Julia, and 2 more alone. Jenny ran 1. Total of 12.

P.M. 3.25 total. 1.6 with Jacob and Joseph, then the rest with Joseph riding a bike. 

Green Crocs 3 Miles: 15.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.0010.001.000.0020.00

A.M. Long run. Started with Jeremy and Benjamin. Benjamin went 3, then turned around, total of 6. Jeremy did 16. I did a catch-up mile in 6:09 uphill into the wind, then on the way back ran a tempo. My time for the first 10 was 1:15:25. Then I felt sluggish starting out the tempo, but about 4 miles into it found a decent rhythm. Caught the Air Force ROTC guys doing their 2 mile test. At first I caught the back of the pack, but it gradually kept getting faster, very gradually so that it was difficult to notice. So I still thought I was passing the 8:00, maybe 7:30 pace group when I heard their timer announce 6:53 mile split for whoever I was passing. Then I realized that pretty soon I will be seeing guys that are running it in sub-13:00 and maybe one of them will run with me when he starts to kick. This is pretty much what happened. I kept passing them until about 200 to go, then one of them passed me back and I latched on behind him. His time ended up being 12:24. My quarter around that spot was 80. The earlier ones were around 83. I was happy that there was an 80 quarter in me mid-run around mile 17. But I think it wore me out, because the rest of the run was difficult. Part of it was the wind changing direction around that time, but part of it, I think is the fatigue from that surge. But it is good to feel this fatigue because you will feel it, and more than that in the marathon. So I did my 3 mile stretch with the splits of 5:37, 5:34, 5:39 in 16:50, after that I was cruising at slightly sub-6:00. Total time for 10 was 57:39. My heart felt tired this time unlike 2 weeks ago.

Jenny and Julia ran 2. Benjamin ran 1 with Joseph and Jacob in the afternoon.

Green Crocs 3 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. It was a Fast Sunday. We had a testimony meeting. Then a lesson in Sunday school on Jacob 5, the allegory of the olive tree. Then a lesson on temples in the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.150.001.100.0014.25

A.M. Ran with Jeremy and Benjamin. We did 8.25 miles. I did two pickups - 1000 uphill in 3:38, and 800 down in 2:38. Then I did 2 with Jenny and Julia, and 2 alone. Total of 12.25.

P.M. 1 mile with Jacob, and 1 mile with Joseph, total of 2.

Green Crocs 3 Miles: 14.25
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.850.000.400.0013.25

A.M. 8.25 with Jeremy. Did a pickup for 600 in 1:57. 2 more with Benjamin, Sarah ran 1 of those, then 2 more with Jenny and Julia. Total of 12..25. Benjamin ran 5.

P.M. Paced Joseph in his mile record attempt. He ran 7:37 on our hilly course. Benjamin ran with Jacob. 

 

Green Crocs 3 Miles: 13.25
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.005.000.0013.50

A.M. Ran with Benjamin and Jeremy. Benjamin did 7, Jeremy 8. I did the tempo workout. 2 miles uphill, then 3 mile downhill after a mile jog recovery. Benjamin stayed with me through the first mile of the uphill tempo, which I did in 5:53. Jeremy made it to about half mile. The second mile was 5:57, giving me 11:50..3 for 2 miles. In the downhill tempo I ran 15:56.6 with the splits of 5:16, 5:23, 5:17. After the first mile I started drifting into slower than 5:20 pace, and it went on like that to 1.75 mark. Then I said, enough of that, and decided to monitor my splits every 100 meters until I was back on pace, and then every 200 meters after that. That worked, I was able to kick myself out of the rut, there was only one 200 after that that was 41, every other was 40 or faster. In the absence of a strong training partner that will be annoyed by a slower than 5:20 pace, I think the next best thing is 100 meter splits and visualization. 

So it was 10.5 before I got to the house. Then I ran 2 with Jenny and Julia. After about 0.8 Julia wanted to go faster, so I went with her, while Jenny stayed back. Julia ended up running 7:59 for the last more than a mile stretch, which is uphill. I still need to measure it with the wheel to know exactly how far it is. Her total time was 16:49 for two of those stretches which I round off to 2 miles, but it is more.

Total of 12.5 miles for the run.

P.M. 1 with Joseph and Jacob. 

Green Crocs 3 Miles: 13.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.100.5013.25

A.M. Started with a 4 mile warm-up, then did 6x100 uphill near the house. The splits were 18.3, 18.1, 17.8, 17.6, 17.0, 17.0. 17.0 is my new record for that stretch. No hamstring problems. I was happy about both the speed and the safety progress.

Then I ran 6.25 with Benjamin. We did 2x100 as well, this time coming out of the canyon, so I would say aided, but for a sprint it is not so much. I've done a workout once where I I did 100s in the canyon, then immediately drove to the track, and was able to repeat the "aided" times on the track. Those were not slow for me either, somewhere around 14.6 - 14.8. That was back in 2005. Our times today were 15.0 and 14.8. I was happy about that, not only the times, but also how it felt. I could visualize myself running 800 if not the mile like this if I could just find a way to relax some more, and be more efficient. Even though I could not find a way to run faster, I felt it was not because of strength, but more because I did not know what to do with my legs at those speeds.

Then I did 2 miles with Jenny and Julia. Total of 12.25. 

P.M. Jacob and Joseph ran a mile time trial on the track at Orem High. I paced Joseph while Benjamin paced Jacob. Joseph ran 7:09.3 with the following splits by 400: 1:44, 1:49, 1:47, 1:46, and 3 seconds for the last 9.34 meters.  Jacob ran 8:00.4. His splits were fairly even with around 2:00 - 2:01 per lap, and his last lap was 1:58. 

Green Crocs 3 Miles: 13.25
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.002.500.0013.00

A.M. Did 3 miles with Julia, Jenny did 2. Then 9 more alone. Did a couple of tempo pickups. First a mile in 5:51 uphill into a headwind. On the way back, the last 1.5 in 8:40 which included uphill to the house. Total of 12. miles.

P.M. 1 with Jacob and Joseph. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.9011.901.200.0020.00

A.M. Celebrated my 39th birthday by pacing Chad through the Uneventful Provo River Half-Marathon, or in other words we drove up to the start and Chad did a time trial. The target was 6:00 whenever possible, and I was thinking it would be nice if we got a low 1:20, or maybe even a little under. In fact I was thinking that after we had finished the first half.  But then I moved up front and for an experiment decided to see how Chad would handle 5:52 pace. He groaned, but was not falling back. So we did my 3 mile tempo stretch in 17:34 and caught up to the 6:00 guy who slipped away from us during the uphill/headwind detour earlier. Then we held on to 6:00 or around that in the last mile. The finishing time was 1:18:42.

During the run I felt sluggish. The pace did not feel like a jog, I felt I had to concentrate. In fact, until we got to the headwind, we were running side by side and I made zero effort to push the pace letting Chad take the initiative. Even when I moved forward once we hit the headwind, I could tell I was going too slow at first as Chad kept running into me. However, around 3 miles, and around 8 I had to make a VPB stop, falling back by about 30 seconds each time and both times caught up in a little over half mile with what felt like my own half-marathon race pace effort. So I did have another gear, but for one reason or another was very reluctant to shift into it. Maybe it was psychological. I told myself - you are pacing a 1:18 half that will likely deteriorate into 1:20 later on, and my body refused to work any harder than it had to. 

Overall, I think this sluggishness on my part ended up being a plus because it happened to hit Chad's fitness level right on the dot and he ended up with a 4 minute + PR.

We jogged to make the total 20. During the cooldown we met Benjamin and he joined us. He ran the total of 8 miles, having run 1 mile with Joseph, and 1 mile with Jacob earlier. Jenny and Julia ran 2 miles. 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Chad Robinson on Mon, Apr 23, 2012 at 15:47:44 from 50.73.39.89

Thanks again Sasha,I really appreciate it. It's funny because I was thinking pretty much the same thing (of whether or not I was going to be able to hang on) at about Bridal Veil Falls.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Had recently returned missionaries speak in the Sacrament meeting again. We get those quite often in this ward, I think recently it's been almost every other week. One talk mentioned a 9-year-old girl in Zambia who is the only member of the Church in her family that walked to church alone for an hour each Sunday. I think there is an aspect to the missionary program of the Church that does not get frequent enough attention. Those who are in the church take it for granted, those who are not are not close enough to the Church to be aware of it. There are thousands of young men and women that would not otherwise even know where countries like Zambia are that end up dedicating two years of their lives to serving in those countries learning the language and becoming intimately familiar with their culture. Their parents and grandparents would not otherwise know where those countries are. I understand that we are not unique in sending missionaries to other countries. Where we are unique is that we send them by assignment for two years and expect them to learn the language. We also expect them to do more than just preach the good word. They are expected to figure out what they need to do to convince people to make significant changes in their lifestyle. Anybody who has served a mission will know the difference between telling people to do better and seeing through to make sure they actually do better. You cannot get away with a superficial approach. If you do not immerse yourself into what the people you are working with live you will not succeed.

When I lived in Russia I happened to run into an influx of foreign, mostly American, missionaries when things opened up. However, it was not until I had met the LDS missionaries that I found somebody who has some depth behind them. They were the ones that were not afraid to invest their skin into the matter, so to speak. This was definitely a plus. While the message alone was convincing enough for me, to observe the messenger living up to the message made it even easier to believe.

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Comments
From Rob Murphy on Sat, Apr 28, 2012 at 13:05:01 from 24.10.249.165

Interesting perspective.

In the Baptist church I grew up in missionary work was viewed as a lifetime calling. Missionaries from our church would spend twenty years or more in one country sometimes serving into their seventies, living in Third World conditions and earning little pay. These people always seemed to have plenty of "depth" to me.

From Sasha Pachev on Sat, Apr 28, 2012 at 17:28:08 from 67.222.225.187

Rob:

There were not enough of them to make it to Russia and meet me. I believe this is more than a chance or line-up of circumstances. Out of one thousand church members, how many can you send to a third-world country to do missionary work as a life time calling in a sustainable manner so you could do it for years generation after generation? So as far as other churches are concerned I ended up meeting mostly young men and women who said they believed but lacked the depth to back up their story. They expected me to believe because the Bible says so - obviously having not given thought to the fact that it is difficult for somebody who grew up without it to take the Bible at face value without any further witness.

It is my opinion that a Christian church that has ever seriously tried to solve the problem of how you convince somebody with no Christian background that Christ is our Savior on a global scale, tracked the results, seriously analysed what worked and what did not - would have a whole lot more respect of the Book of Mormon and the testimony of Joseph Smith. Even if they did not accept the witness itself, they would at least recognize the need for having a reliable and believable modern day witness of Christ that they could present to somebody who was not ready to accept the Bible alone. Instead, time and again, we hear - why the Book of Mormon, why Joseph Smith, isn't the Bible enough? - which to me reveals the lack of depth.

From steve ash on Sat, Apr 28, 2012 at 17:44:57 from 50.8.121.33

"By their fruits ye shall know them"..

I think there is more than one path my friend:) IMHO.

From steve ash on Sat, Apr 28, 2012 at 18:06:07 from 50.8.121.33

I have met different people from different churches and they all had depth in their conviction and in their works. It always came down to the individual. Some of the most Christian people I have witnessed were not Mormon.. However you could still feel the love of Christ coming from them.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.000.000.0014.00

A.M. Did 10 alone + 2 with Jenny and Julia. Benjamin had a sore throat, ran just 1 mile.

P.M. 2 with Joseph. Jacob ran 1. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.700.805.000.0014.50

A.M. Did a tempo run. 2 miles up in 11:56, then 3 miles down in 16:14. The two mile tempo went OK, the splits were 5:56 - 6:00. Then in the 3 mile tempo I started with a 5:19, but then lost steam and dragged the next two miles in 5:27 and 5:28. Wore an HRM today for the first time in several months. On the uphill after the first mile HR was around 154, then it climbed to 159 in the second mile. On the down tempo it hit 159 after the first mile then was stuck at 156 and refused to go higher until I kicked in the last quarter in 78, then it was around 160. I had to kick in 78 to run 5:28 mile, so that shows how I was dragging in between.

I think the problem was the accumulated lack of sleep. Got home, turned around, ran at about 6:00 for 0.8 to catch up to Jenny, Julia, and Sarah, then finished the run with Jenny and Julia. Total of 12.5 miles.

Benjamin ran 1 mile. 

P.M. 2 miles with Joseph. Jacob ran 1.  Benjamin did 1.

Green Crocs 3 Miles: 14.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.003.000.0014.00

A.M. Total of 12. Benjamin did 3. Jenny and Julia 2. I did 1 uphill in 5:51, and 2 down in 10:36. It felt better than yesterday, the nap helped.

P.M. 2 miles with Joseph, Jacob ran 1 with us. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.900.000.001.1014.00

A.M. Ran 2 with Jenny and Julia, then 4 with Benjamin. Then did hill sprints, 334 feet on my usual stretch. The splits were 18.6, 18.2, 17.6, 17.5, 17.2, 17.3. Then ran 5 more miles, did a pickup for 0.75 in 3:49, it felt good, felt like things were clicking together.

P.M. 2 with Joseph, Jacob did 1 of them. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.501.0014.00

A.M. Started with 2 with Jenny and Julia. Then Benjamin did 4 today again, the first 2 with me.  I continued into the canyon. On the way back I ran a mile down but into a headwind in 5:12. Then at the very end I did a pickup for 0.5 in 2:53.

P.M. 2 with Joseph, Jacob did 1 of them. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0012.000.000.0022.00

A.M. Total of 20. Started with Benjamin, he went to 2.5 and then turned around making it a total of 5. Jenny and Julia did 2. On the way up I ran a 2 mile tempo. Wore an HRM. It was a bit colder this morning, maybe 40F, but there was a headwind on the way up. I had an experience similar to two weeks ago, except this time I had an HRM to gather some numbers. So my splits in the 2 mile tempo were 6:06 - 6:14, total of 12:20. HR for the most of it was stuck at 146. This is a good HR for 6:10 pace uphill into a headwind. The problem is that I could not go any faster, and I felt like I was not getting enough oxygen even though there was not a whole lot of air going into the lungs. So essentially I was experiencing what I normally would when it is 10 F, even though it was much warmer than that. I am wondering if I have developed a circulation problem of some kind, need to get it checked out.

On the way back I ran a 10 mile tempo. The wind turned around, and was actually quite strong. I had a weird experience again. For a long time I could not bring my HR over 140. I was still going around 6:00 down South Fork even with that low of an HR because the grade is quite steep. But for the life of me I could not speed up. Then I got out onto the Provo River Trail and was maintaining slightly sub-6:00 on average, but HR was stuck at 142. When the headwind eased off or I hit a sunny spot, I would speed up to 5:45 or even 5:40 with HR going to 146, but the headwind came back and HR would drop to 142 and so would the pace. On the positive side of things, I hit more warmer spots on the 3 mile tempo stretch and was able to beat the time from last week split by 1 second with 17:33. Total time for 10 was 59:22.

So this is really odd. What's up with this HR drop into a headwind? 5:55 pace at 142 HR into a headwind down 1-2% grade is good, shows good efficiency, I am quite happy with that. What I am not happy about is that for the life of me I did not have another gear with the headwind blowing. I tried upping the turnover, still no result. The moment the headwind stopped all of a sudden I could up the HR to 146 and go faster. Two suspects I can think of. A blood circulation problem, or some weird biomechanical issue that makes me not use all of the muscles when the headwind is blowing. But that problem was not there on Tuesday when it was warmer. So I am thinking it is circulation.

P.M. 2 with Joseph. Jacob did 1 with us. 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. Sarah and I were the speakers in the Sacrament meeting today. Our talks were on Matthew 22:35-37 - the two great commandments of the law - love God and love thy neighbor. Then we had a lesson on king Benjamin's sermon in Mosiah 2-4, and a combined priesthood, relief society, and young men and women meeting where the bishop talked about family history.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.001.2014.00

A.M Ran 6 with Benjamin. Jenny and Julia did the first 2 with us. Then did a blood circulation declogging workout. The working theory is that the reason I have a hard time hitting decent HR and particularly struggle with that when the weather is a bit colder is that there is some kind of congestion in the circulatory system. My plan to test the theory - increase intake of fiber, take Dr. Christopher's Blood Circulation formula, and do workouts that maximize HR and keep it high for as long as possible. The thought is that there is some gunk that does not get washed off the walls of the pipe unless you have a particularly strong flow. So I wanted to do an experiment to see what would max out the HR. I heard of some research that showed you get good results with 30 seconds fast/30 seconds slow. So I tried a variant of that - 200 meters fast, 100 meters slow. It did not seem to work too well, 200 of fast running was not enough for me to get the HR too high - I hit around 156 eventually. Fast was 40 seconds into the headwind/uphill, and 36 downhill/with tail wind. Slow was about 8:00 pace, or 30 seconds for 100 meters. Then I tried a 600 after about 300 of rest due to the marks being painted over. Well, I got to rest 300 and figured I needed to go 600 to make up. This time I managed to hit 164 after hitting the quarter in 70, but then I could not hold the HR and it dropped to 162 with the pace dropping to 37 for the last 200, and I ended up with 1:47.8 for 600.

P.M. 2 with Joseph, Jacob did 1 with us. 

 

 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.002.0015.00

A.M. Started with Jeremy and Ariel. Ariel is from Uruguay so we spoke Spanish the entire time. He speaks English fine, in fact his wife does not even speak Spanish, but his presence gives me and Jeremy and extra boost to work on our Spanish. Based on my observations the day before, I decided to try this workout: 400 fast - 100 recovery - 400 fast - 100 recovery - 500 fast - 100 recovery - 500 fast going out of the canyon because I noticed it is easier for me to hit a higher HR on a mild downhill and without the headwind.  I did 75, 73, 1:33, 1:31 - recoveries were around 8:00 except before the last one when I was going around 10:00 pace.  HR was 157 at the highest. I was not happy about that, but no matter how hard I tried, it was not going higher.

After finishing a bit more than 6 with them I did 6x100 hill repeats starting out at 18.8 and finishing in 17.5. Then I ran 6 with Benjamin. I did a half mile interval on the way back again down the canyon in 2:25.3 with the max HR of 159. I am happy that I could hit 4:50 pace and after half a mile HR was still only 159. It actually got there by 600 and then was staying steady. That is actually a very good result as far as the economy is concerned. What I am not happy about is that I could not go any faster.

Total of 13 miles for the run. 

P.M. 2 with Joseph, Jacob did 1 of them. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.201.000.000.0015.20

A.M. Started with 6.7 with Jeremy and Ariel. I wanted to know if Ariel could run a 6:15 mile. So we did a fast mile coming back down the canyon. We opened with a 92 quarter. I sensed that Ariel could go faster and upped the pace a bit with the next quarter in 90. The next quarter was 87. Then I saw that Jeremy could break his mile record and challenged him to kick. We finished in 5:53 with the last quarter in 84, which is his new record. Ariel finished in 5:56 with the last quarter in 87. So that is encouraging, he has more speed than I thought.

Then I ran another 6.5 with Benjamin, total of 13.2.

P.M. 2 with Joseph, Jacob did 1 of them. 

Green Crocs 3 Miles: 15.20
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.002.0015.00

A.M. Started with Ariel and Jeremy. Repeated my workout from Tuesday. did 2x400 71.8, 72.3, then 2x500 1:32.3, 1:30.0 with 100 recovery. HR maxed out at 159 on those. Then back to the house, 6x100 hill sprints 18.8, 18.2, 17.8, 17.6, 17.3, 17.2. Then 6 more with Benjamin with a half mile interval in 2:22.7. Benjamin ran the first quarter with me in 71. HR maxed out at 162. The overall feeling was that I could push more air through the lungs and more blood through the legs.

P.M. 2 miles with Joseph, Jacob did 1. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.50Nap Time: 0.50Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.400.000.600.0015.00

A.M. Ran with 6.5 Jeremy, did 1000 pickup in 3:18.  Then another 6.5 with Benjamin. Jenny and Julia did 2.

P.M. 2 with Joseph. Jacob did 1. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.0010.000.000.0022.00

A.M. 20 mile run. Chad ran the first 9 with me then turned around. On the way back I did the 10 mile tempo. It was windy, the wind was blowing into the canyon again. I think it was stronger than last week - HR was notably higher, while the pace on certain stretches was much faster, while on others only marginally faster, and there was a mile stretch right when I came out of the Vivian Park where I could not even break 6:00. Total time was 58:23, HR hovered around 148-152, maxed out at the end at 160 on the uphill by the house. The 3 mile tempo stretch was 17:26.  Chad waited for me at the 16 mile mark, then tried to join me for part of the tempo, but his stomach was not cooperating so he only lasted about half mile.

Benjamin did 6, Jenny and Julia 2, Jacob 1.

P.M. 2 miles with Joseph. 

Green Crocs 3 Miles: 22.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast and Testimony meeting. Joseph and Julia bore their testimonies without any prodding from us or any help at the pulpit. Our family policy is that if a kid is going to bear his testimony in public, it needs to be his own. Then we had a lesson on King Benjamin's sermon in Sunday School, and on Elder Oaks' talk about sacrifice in the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.600.000.400.0015.00

A.M. Ran with 7 Jeremy and Ariel. Did a pickup for 0.4 at 5:15 pace. Then 6 more with Benjamin. Total of 13. Jenny and Julia did 2.

P.M. 2 miles with Joseph in 15:54 on our tough course, his new record. Jacob did 1 in 7:51. I held his hand because he could not do that pace on his own, and I did not want to slow Joseph down as he was on pace for the record.

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.750.000.002.2516.00

A.M. Ran first with Ariel, then with Benjamin. Total of 14 miles. Did a workout to push the HR - 400 in 71.8, 100 recovery at about 8:00 pace, 400 in 72.3, 100 recovery at about 8:00 pace, 600 in 1:52.8, then about a quarter recovery at about 10:00 pace, and 600 in 1:48.5. Then hill sprints at the house 6x100 starting at 18.8 and finishing at 17.4, then ran 6 with Benjamin - did 1000 in 3:00.6. The first 600 were with Benjamin in 1:49.5, and I was already feeling not quite up to the task of running 3:00 for 1000. But I regrouped and gave it a push and was able to close the second on the 3:00 guy. HR hit 167. I was happy about that.

P.M. 2 with Joseph. Jacob did 1. 

Green Crocs 3 Miles: 16.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.501.500.000.0016.00

A.M. 7 with Ariel and Jeremy. We did 1.5 fast down the canyon. The target was 6:00 pace. They both were holding the pace quite well and ended up running 8:49, 11 seconds faster. The goal is to teach their legs the idea that 6:00 pace is a normal distance race pace, not something reserved for a short speed workout or out of science fiction. Then added 3 more at home. Benjamin did not run this morning because he was taking an AP Calculus BC test. We decided to throw him in the water and see how well he can swim - so give him the hardest math test we knew of that scored something of value. The goal is to score 5 and get credit for BYU Math 112 and 113. From what he described, it sounded like he might have actually gotten it, but we'll have to wait until July to get the results. If not, he is only 13 years old, we will try again next year. This test costs $87. A BYU course costs $600 so it is worth trying it again to get the $1200 worth of credits.

Jenny and Julia ran 2 miles, including 1 with Jacob.

P.M. Benjamin and I did 1 with Mandy, 2 with Joseph, and 3 by ourselves - total of 6. 

Green Crocs 3 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From jeffmc on Mon, May 14, 2012 at 12:10:08 from 68.227.3.20

Sasha,

I have been thinking more lately in regards to functional levels of flexibility in regards to the tests you had me perform. As a reminder, I was able to touch my head to my knees when standing rather easily. I was not able to touch my toes when sitting, but within a few days I was able to do that. I think I could not initially because I was sick.

Anyhow, I have been thinking more about it, and I think that the quads may play a bigger role than we give them credit for. The quads are shortened every time that we sit down. If we sit a lot (working at a computer, etc) this muscle may become shortened semi-permanently. I also noticed that when I sprint my quads feel tight almost like I can not extend my leg as far behind me as I need to. Just a thought, but I figured you might be interested.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.002.2514.00

A.M. Ran with Jeremy and Ariel. Did a speed workout. First 800 into the headwind in 2:42.8, then turned around, 4x400 with 100 recovery at about 8:00 pace. Started at 72, then faded to 73.8 on the last one. Jogged a quarter mile at about 10:00 pace, then did 600 in 1:45.5. Hill sprints, 6x100 starting at 18.2 and finishing at 17.3. Then 6 more including 4 with Benjamin and 2 with Jenny, Julia, and Joseph. Benjamin did total of 6, Jacob 1, I ended up with 14.

P.M. Benjamin and I went to the chess tournament. A rare occasion for me - I won both games I played, one against a 1200 player, the other against 1700. Benjamin won one against a 1300 player  and lost one to a 2000 guy. Two weeks ago I managed to draw against a 1980 guy. It seems like in both of those games there was a common pattern - first I lost a rook on a blunder, and then my king got chased and ended up on the other side of the board. This is usually a recipe for disaster, but somehow I managed to get 1.5 points out of 2 in those two games. So as I joke I can now say that if you want to do well against a higher rated opponent, you need to first drop your rook, and then you need to let him chase your king around. 

Green Crocs 3 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Ran with Jeremy and Ariel, then with Benjamin, Jacob, Jenny, Joseph, and Julia. Total of 13 miles. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

A.M. Long run. First 9 miles with Ariel at about 8:00 pace. Then one more jogging mile, and then 10 back down the Provo Canyon and back to the house in 57:13. Felt sluggish but could hold the pace. The 3 mile stretch from Nunns to the mouth of the canyon was 16:52. HR hovered around 150 and visited 155 range when the pace became sub-5:40. Around 18.8 mark there was an interesting incident that might have messed up the last mile. There was a lady with a little dog, actually a notorious theme in the Russian literature, Chekhov has a short story about a lady with a little dog, and this theme is talked about enough for me to be aware of a proof of the fundamental theorem of algebra (polynomial of degree N over complex field has N roots) that is named "a lady with a dog". Anyway, all those thoughts came together when with a little bit more than a mile to go with about 8.8 miles of hard running behind me and in a state of fatigue all of a sudden I saw a lady with a dog, and the leash blocked my path. I made an awkward attempt to steeple-chase over the leash, and thanks to its low height I was able to clear it - hurdles are definitely not my strength - but it knocked me out of rhythm. I was still able to maintain 5:50 on the flat and 6:00 on the hills going back to the house, but not enough juice to go under 57:00.

There was some headwind but not as much as last week. Overall I am happy with the workout as I was able to run faster and at a higher HR.

Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1. 

Green Crocs 3 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was the Mother's Day, so the talks in the Sacrament meeting were on motherhood. Then we had a lesson on Zeniff and king Limhi in Sunday School, and on prayer in the Elder's Quorum.

Night Sleep Time: 9.00Nap Time: 0.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Ran with Jeremy and Ariel, then with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1. I ran total of 13 miles.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.001.5014.00

A.M. Ran with Jeremy and Ariel, did 3x400 with 100 recovery in 71.8, 72.3, 72.8 then long recovery, 600 in 1:45.2, got home did 6x100 hill sprints ranging from 18.2 to 17.2, then ran with the kids. Jenny, Julia, and Joseph did 2, Jacob 1, Benjamin 6. I did total of 14 miles.

Green Crocs 3 Miles: 14.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.003.001.000.0013.00

A.M. Ran with Jeremy and Ariel. We did a 2 mile tempo down the canyon. The target was 6:00 pace. We went through the first mile in 5:55. Ariel faded after the first 0.75 or so. Jeremy also had a hard time in the second mile and ran it in 6:12, total time 12:07. It is interesting that they both did fine at 5:53 pace for 1.5, but when we make it 2 all of a sudden we are in a different psychological territory. We will try again next week and see if we can break this mental block.

Then I came home and ran with Benjamin. We jogged 2 miles and then ran 2 miles hard coming back. Our time was 11:36.6. It is not an easy course, I had to work to keep up. Benjamin was pushing the pace most of the time except for about 500 meters after 1.5. This is a breakthrough for Benjamin. I estimate he should be running a track 5 K in a low 18:00 or a little under. He will run the Utah Valley 10 K. The goal is to hold 6:00 pace all the way.

Then ran with the other kids. Total distances were - Benjamin -6, Jenny, Julia, and Joseph 2, Jacob 1. I ran a total of 13.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.100.000.001.9013.00

A.M. Ran with Jeremy and Ariel. Did a speed workout. Modified it a bit. Started with 2x400 into the canyon with 100 recovery in 78.5 and 78.1, 200 recovery, 200 in 37.3. The 200 was unplanned, I just had to catch up to Ariel and Jeremy. Then a long rest, and 2x400 out of the canyon with 100 recovery in 70.2 and 71.5. Then a long rest, and 600 in 1:41.1. On that one Jeremy and Ariel ran the first 200 with me in 33. HR was 163 in the 600. I felt awkward, like I was swimming and barely staying afloat, but nevertheless it was the fastest 600 this year. I felt like I could have gone longer, but not faster. That was 7 miles total.

Then got home and did 6x100 hill sprints on my regular stretch. The splits were 17.8, 17.5, 17.2, 17.1, 16.6, 17.1. I really focused on the 16.6 and it paid off, but then I think I was too tired both physically and mentally. Then ran with the kids. Joseph wanted to do a time trial, so we drove to the Provo Canyon as doing it on our course near the house would have produced slower times. I wanted him to experience breaking 7:00. We did the mile down the canyon. He started out conservatively and complained that his pants were falling down. I told him to let the pants take care of themselves and just run since they had not fallen down yet, and if they do, so be it, he is only seven. So his first quarter was 1:48, then as his faith in the stability of the pants increased he sped up to 1:46. At this point I was not sure if it was just the pants or he was not feeling good because he kept falling behind and was not giving me five when I asked him, so I thought that there was no chance of him breaking 7:00. But then he sped up to 1:45 in the next quarter, and the 7:00 target became reachable with a strong kick. He found it and closed with 1:40 finishing in 6:59. Thus he became the fifth sub-7:00 miler in our family, and the first one to do it at the age of 7.

Jacob ran with Jenny and Julia at a slower pace to where we finished, and then we all ran back together. Jacob ended up running a good time for 2 miles in his debut - 17:42, and it was an out and back course. Not bad for a 5 year old. He does have more in him, I believe. Benjamin ran an out and back 5 K in 27:25 at the age of 5 which is 8:49 average when his mile PR was 8:21, maybe he could have done 8:10. Jacob has already run 8:00.6 mile on the track. I think Jacob is faster, but less mature, so he cannot yet push himself as hard as Benjamin did at his age.

So Jenny, Julia, Joseph, and Jacob ran 2 miles, Benjamin did 6, and I ended up with 13. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.700.0012.00

A.M. Easy run with Jeremy and Ariel, then ran with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, and Jacob 1. I did a pickup for about 0.7 to catch up to the kids because I started late. Total of 12 miles.

Green Crocs 3 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.0010.000.000.0020.00

A.M. Ran with Ariel. He did the first 8 miles with me, then turned around. I finished the first 10 in 1:17:05 and then ran the same stretch back fast on my usual Saturday course - from the house to a few meters past mile marker 2 of the Provo River Half Marathon and then back. It was more or less a repeat of last week. I hit all my checkpoints within 5 seconds of last week splits, including the 3 mile tempo stretch in 16:57 ( 16:52 last week), which put me 3 seconds behind last week's time at 8 miles with the split of 45:24. But I was stronger in the last two miles - maybe it was from holding back a bit, maybe because this time I did not have to steeple-chase over the lady's little dog and the leash, maybe I was just stronger. Once thing I noticed is that I today I was holding a steady 5:40 over mile 9, while I was a bit slower last week even before the dog steeple-chase incident. Also I had a feeling that if you just gave me a straight flat road with no wind and with somebody to follow, I could run 5:40 pace for a while even in the zone. So I finished the last 10 miles in 57:03. No HR data today as my battery on the HRM strap died.

Green Crocs 3 Miles: 20.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had another missionary couple from our ward speak. They will be living in their home but serving full time at the Missionary Training Center in Provo. What I really like about our ward is that we have a large number of missionaries - both young and old. There is something special about a senior couple going on a mission. Sarah and I are planning on that once we grow up. It will not happen for another 18 years, though, unless they change the rules as we are expecting our eighth child.

The lesson in Sunday School was on Abinadi. Whenever I read that part of the Book of Mormon I am always amazed at Abinadi's calm and thoroughness in teaching as he speaks to king Noah and his wicked priests as they are getting ready to burn him to death. When we read the story somewhat superficially at first we just see the courage and conviction of Abinadi as he refuses to recant his words under the threat of death. That is what I got out of it after reading it for about maybe the first 20 times. But then I began to see more - Abinadi gives a very thorough explanation of how the law of Moses points to the Atonement of Christ as he quotes and explains the prophesies of Isaiah. There is a certain special rhythm, for lack of a better word, to his discourse. It sounds like inspiring music to me as it lays out the Plan of Salvation before the reader.

Then the lesson in the Elder's Quorum was on scripture study. 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Bonnie on Fri, May 25, 2012 at 17:18:17 from 64.119.33.134

Congratulations Sasha and Sarah (and the rest of the family!).

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Ran with Ariel, then with the kids. Total of 12 miles. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1, and William 0.3. 

Green Crocs 3 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.002.2513.00

A.M. Ran with Ariel first. Did a workout - 2x400 up 76.0, 77.0 with 100 recovery at 9:00 pace, then 2:30 rest, 2x400 down with 100 recovery at 9:00 pace in 71.4, 71.9, then long rest and 600 in 1:42.7. Got home, did 6x100 uphill starting at 18.2 and finishing at 17.4. Then ran with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1, William 0.3. Total of 13 miles.

P.M. We had a convert baptism in our ward.  A newlywed sister from Korea got baptized by her husband, who is also Korean, but has lived in the US for some time. Her father-in-law is good friends with Elder Choi of the Seventy, some may remember his talk I Love Loud Boys. He came to the baptism, spoke, and performed the confirmation. I am sure glad that Elder Choi loves loud boys. While our bishop was speaking about how Alma baptized in the waters of Mormon, my 7-year-old son Joseph exclaimed - "And he baptized 204 people!". When the bishop complimented him on learning well in Primary, Joseph responded: "I did not learn that in Primary, I read it myself!" Joseph reads his scriptures every day.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.502.000.000.0013.50

A.M. Ran with Jeremy and Ariel. We did a 2 mile time trial/6:00 pace "till the standard bearer fainteth". I learned a few things from last week and tried to do a better job pacing holding it back in the first 0.5. I also learned Ariel's patterns of losing contact better, and yelled "Da me cinco!" (Give me five) when I sensed he was about to lose contact in the next 5 seconds. In the past I asked him for a low five after he had lost the contact, but that did not work for him. I needed to ask while he was still in contact as a matter of prevention. This would give him an immediate goal to focus on instead of thinking negatively that he could not keep the pace. Right before the end of the first mile, which we did in 6:00 he said he could not go anymore. I told him he was not allowed to quit, and to give me five. He did. He ended up running the second mile in 5:58 for the total of 11:58 for 2 miles. Jeremy pulled ahead in the last quarter and finished in 11:53. So there is a lesson to learn from that. It is possible for the mind to perceive that you are not able to keep the pace any longer and believe that this is true enough to vocally protest at the point when in truth you are able to run twice the distance even speeding up slightly in the second half.

This is not to say that you can think and visualize yourself into running beyond the body's true limit. Your body has a real physical limit on any given day. The only way to raise it is to improve your health, training and recovery. But you will never find out what that limit is if you allow your mind to set limits on your body. Just go until you cannot, and then keep going at the same pace one more step at a time. One more step, one more step. 

After that I ran with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1, and William 0.3. Total of 13.5 for me. 

Green Crocs 3 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.002.2513.50

A.M. Ran with Jeremy and Ariel. Did my regular workout. 2x400 with 100 recovery up in 77 and 78, then long rest, 2x400 down with 100 recovery in 70.6 an 69.4, then long rest and 600 in 1:42.0 with Jeremy and Ariel joining me for the first 200. HR hit 170. I think this routine has been effective for kicking the low HR problem whatever its cause was. I was concerned enough about it to get a blood test done, which, no surprise, revealed nothing. Got home, did 6x100 uphill ranging from 17.9 to 17.2 at the end. Ran more with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1, and William 0.3. Total of 13.5.

Green Crocs 3 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

A.M. Ran with Ariel for the first 6.5 miles. Then with the kids. Benjamin did 6, Julia and Joseph 2, Jacob and Jenny 1, William 0.3. Benjamin and I saw Jeremy shortly before our turnaround and chased him down running a mile in 5:35. Total of 12.5 miles for me.

Green Crocs 3 Miles: 12.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.3010.000.000.0020.30

A.M. Long run. 20 miles total. Started with Ariel, he ran 3.25 miles with me then turned around as he had to be done early. I got through the first 10 miles in 1:15:25, then turned around and ran my usual 10 mile tempo. There was more headwind today than last week, I think, judging from the splits. At times I would hit splits that were much faster over relatively short segments, and then at other times go the same or slower which seemed to coincide with gusts of wind. I ended up hitting the 3 mile tempo stretch in 16:58, but the first mile of it was 5:34 and then the wind slowed me down. My split at 8 miles was 45:16. Benjamin came to rescue me in the last mile. It helped a lot to have him around on those hills. I ended up with 56:57 for 10 miles. HR hit 162 on the last hill. Most of the time through the last 5 miles it was around 153.

Jenny and Jacob did 1, Benjamin 6, Julia and Joseph 2. 

A.M-2: 0.3 with William. 

Green Crocs 3 Miles: 20.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. We had talks on the Atonement in the Sacrament meeting. Then a lesson on the remaining part of Abinadi's testimony in Sunday School, and a lesson on Elder Holland's talk Laborer's in the Vineyard. 

Night Sleep Time: 7.00Nap Time: 1.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.300.000.000.0012.30

A.M. Ran alone first, ran into Matt Harmer and joined him for a bit. Then got home, ran with Benjamin but he could only go a mile barely as he tensed his neck while sleeping and could not move much without pain. Amazing what a tense neck can do. Then did 2 with Joseph which included a trip to the track at Orem High. He did a 400 meter time trial in 93.0. His first 200 was 43, then he did not quite know how to run the last 200. We'll work on it, but 93.0 is still a good quarter for a 7 year old.

Then ran with the other kids. Jenny and Jacob did 1, Julia 2. I ended up with a total of 12.3.

Green Crocs 3 Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.900.000.602.0014.50

A.M. Ran alone. Did a slightly modified version of my Tue/Thu workout. 5x400 down with 100 recovery with the times in the 72.6 - 74.0 range. Then long rest, and 600 in 1:41.9. Then got home and did 6x100 hill sprints starting at 18.2 and ending at 17.2. Then ran with the kids.

Benjamin's neck was still not allowing him to run, Jenny, Julia, and Joseph did 2, Jacob did 1, William 0.3. I did a tempo pickup for 0.6. Total of 13.5 for me.

P.M. 1 with Benjamin. He tried running with a neck brace and it worked somewhat. I had a thought that he should try running a little faster, and it seemed to help - his form loosened up at least and he looked more normal. 

Green Crocs 3 Miles: 14.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.504.000.000.0012.50

A.M. Ran with Ariel. Paced him through a 2.5 mile time trial down the canyon. The target was 6:00 pace, so 15:00. He did 5:58, 6:00, and 2:56 for the last half - total of 14:54. This time he did not need very much "Da me cinco", and was able to focus on his own and maintain contact. This is great improvement for him. When he was 23 he ran the half in 1:09. He is 49 now. Physiologically there should be a 1:15 half in him still, or at least 1:18. But the problem is that when its been so long you forget how to run fast for a long time and start thinking of 6:00 as a sprint, 7:00 as 5 K pace, etc. Perhaps the reason why someone who used to be fast can return to being fast much easier than someone who has never experienced is that he expects a faster pace to be normal, and does not think of it as something outrageous. The same idea helped me learn Spanish - being fluent in English and in Russian I was just expecting to be able to say whatever I needed to and understand everything said to me regardless of the language, and when that ability was not there it bothered me enough that I would do what it took to fix the problem, while perhaps if I just expected Spanish to be a foreign language I would have just given up and never bothered to learn.

Got home ran with the kids. Benjamin did 2, Jenny, Julia, and Joseph 2, Jacob 1, William 0.3. Visiting cousins ran various distances. Total of 12.5 for me. 

Green Crocs 3 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From TheMr.K on Sun, Jun 03, 2012 at 15:44:45 from 155.99.253.21

So how does someone that has never been fast get there? If I run a sub 7 mile I'm ecstatic, but I recognize that a sub 7 pace isn't that fast. I would like to run a sub 6 or even faster but I'm not sure how to make that happen.

From Sasha Pachev on Thu, Jun 07, 2012 at 11:04:57 from 67.222.225.187

Jason:

Some quick tests. Run time trials in 100 meters, 400, 800, and the mile. What times are you getting?

Based on your mileage data combined with your performances, I am expecting to see relatively very fast 100 meters (under 15), 80 seconds or slower in 400, 3:10 in the 800, and 6:50 in the mile.

If I hit the ballpark more or less correctly, then the fix is two fold. One is you need to be more consistent in your aerobic endurance work without going to extremes. Run 7 miles a day 5 days a week with 14 for the long run, and gradually increase as you get more fit. Do not race marathons until you are able to train at 10 miles a day, 20 for the long run, and your 5 K speed is 20:00 or faster.

The second front to fight the battle on concurrently with the aerobic development is to teach your brain that distance race pace is closer to sprint pace than a jog. For that you pick a pace you think of as unsustainable for more than a mile, find a pacer that can run it comfortably and is willing to yell at you when you slow down, mark out a course so you can have landmark (not GPS) splits every quarter mile, and try to hold it for something significantly longer than a mile - start with 1.5, then increase it gradually to 3.

From TheMr.K on Tue, Jun 12, 2012 at 19:12:13 from 166.147.88.17

I ran those trials today and your predictions were right on the money. I will proceed with the advice you gave me. I have one other question though. If I don't know anyone that can comfortably run a sub 7 mile will it be damaging to my progress to use GPS and just yell at myself? If so why and do you have any suggestions?

From Chad Robinson on Tue, Jun 12, 2012 at 19:28:42 from 65.130.199.63

TheMr.K, if you are willing to travel a bit I have the quarters marked out on a two mile stretch of the Jordan river parkway in West Jordan and I would be happy to pace you through 7 minute miles.

From TheMr.K on Tue, Jun 12, 2012 at 20:18:08 from 67.164.204.6

Thanks for the offer Chad. That's a long drive for me though. If I can't find something that will work closer to home I may take you up on it.

From Sasha Pachev on Tue, Jun 19, 2012 at 18:29:06 from 67.222.225.187

Jared:

See if you can get in touch with Andy Browning (http://andyb.fastrunningblog.com). He lives in Woods Cross. Another idea is to enter a few local competitive races and visit with faster runners afterwards to see if any of them are available for such workouts. Or get a job in the Provo/Orem area and move here - then you can do those with me.

I strongly recommend you either do this on the track or buy a measuring wheel and measure out flat (or as flat as possible) courses marking them appropriately rather than using a GPS. It can be as simple as just writing down the distance in feet at visible land marks, and then calculating the splits you are supposed to hit at the target pace.

If the course is hilly or there is a headwind, it becomes particularly helpful to have a human pacer around as he will sense what the appropriate pace should be for the target effort.

From Sasha Pachev on Wed, Jun 20, 2012 at 15:44:02 from 67.222.225.187

Jared:

Two more runners in your area you can connect with: Kam (http://kam.fastrunningblog.com/), and Tara (http://summersrunning.fastrunningblog.com/)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.002.0013.50

A.M. Ran with Jeremy and Ariel. Did a workout. 5x400 with 100 recovery starting at 74.0 and finishing at 71.4 down the canyon. Held together better that on Tuesday - kept speeding up in spite of short recoveries. Then a long recovery, and 600 in 1:40.1. Ariel did the first 200, Jeremy did the first 300. The splits were 34 and 51. Then I was able to speed up closing the last 300 in 49. I was happy about that. 

Then 6x100 uphill at the house. I did the first three in 18.0, 18.2,  17.7 and felt like I had put quite a bit of effort into them. Then Joseph came and raced me. He was far behind (around 24 seconds), but just knowing there was somebody behind made me run it in 17.3. Then his cousin Nicholas came. Nicholas is 15, and I knew from running with him that there was a possibility that he could outrun me in 100 meters. With Nicholas racing me, even though he fell behind right away, and I knew he would not be getting faster as the hill got steeper, I ran scared and hit 16.5 - my best time on this stretch so far ever. Nicholas ran 18.7.  This was quite remarkable to me. Every single time I do this workout I try to figure out a way to make myself run faster. I try to focus, etc. All of this got me 16.6 twice in the entire history of this workout, and most of the time I do not even break 17.0. A 15 year old kid shows up and runs 2 seconds behind me, and all of a sudden I am able to run 16.5. In the last one, now we had Nicholas and his older brother Zachary. This time I knew that Nicholas could not outrun me, and I also knew that Zachary was not that much faster than Nicholas if at all. I still ran scared because I heard their steps, but I was not as scared as the first time, so I ran 16.8. They got something around 18.5.

Ran some more with the kids. Benjamin did 4, Jenny, Julia, and Joseph 2, Jacob 1, William 0.3. Total of 13.5 miles for me.

 Discussed the subject of internal and external motivation using my hill sprint example with my brother in law who teaches math education at the University of Nebraska. We both agreed that this was a good example that you cannot rely on internal motivation alone effectively. Even though I am mature in age (39 years), and just about as motivated internally to run as anyone could be (I have never missed more than 3 consecutive days of training in more than 27 years, I walk around and think what I need to do to get faster), the mere presence of a rather weak competition gives me significant improvement in performance. Yet the going theory in the educational circles is that competition is bad, and teachers who attempt to introduce it experience a lot of resistance. Perhaps that is the answer to our problems with education 

 

Green Crocs 3 Miles: 13.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.303.000.000.0012.30

A.M. Ran alone for the first 6. Decided to do a little tempo on the way back. Did almost 3 miles of tempo, the last 3 miles was 17:15, probably would have been around 17:10 had I turned on the engine right away. Then ran with the kids. Benjamin did 6, Jenny and Jacob 1, Julia and Joseph 2, William 0.3. 12.3 total for me.

Green Crocs 3 Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.407.500.000.0016.90

A.M. Total of 15. Did a 6 mile tempo run in the canyon 3 up then 180 and 3 back down. It was an odd run. First mile was good - 5:51, and felt sustainable in spite of the uphill and headwind. Then all of a sudden I had difficulty maintaining the pace in the second mile - 6:16. It did not seem like the uphill got too much steeper or the headwind stronger. HR was stable at around 154-157. I did not understand that. Then I slowed down even more - 6:33. The uphill gets steeper at that point, and the headwind did pick up, but still I think that was too much of a slowdown. Then I turned around, took some time to shift gears, finally got going. Hit the first mile back in 5:35. Then all of a sudden I got a side ache. I do not get them often, in fact, that is the first one I got in three years or so. And it was bad. I had to slow down to 5:50 pace for a while. Next mile was 5:48. With three quarters to go the side ache subsided some and I was able to speed up a little. In the last quarter I had some zip in the legs and ran it in 79. Last mile was 5:43, total time 35:43.

Got home ran with the kids. Jenny did 1, Julia and Joseph 2, Jacob 1, Benjamin 6. Benjamin and I ran the last 1.5 of our run  in 8:53. Total of 16.6 for me.

P.M. 0.3 with William. 

Green Crocs 3 Miles: 16.90
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Fast and Testimony meeting. Then a lesson in Sunday school. Learned some Korean in it as we started a class for new members and investigators and we had two Korean speakers there. Then we had a lesson in the Elder's quorum on sustaining our leaders.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.000.001.0012.30

A.M. Ran with Ariel. Felt like I needed a mental reboot after the Saturday oddity. Figured it would be good to run a sub-5:00 mile. Short, fast, and a side benefit of increased glycogen accumulation kick-back, which I could use before the marathon on Saturday. Had Ariel help me for about 250 meters after 800. Ran it down the canyon. Splits were 71, 73, 75, 75 - 4:54.3. I think once I knew I had sub-5:00 in the bag I mentally relaxed and was not motivated to push harder. Plus 5:00 is not a walk in the park for me by any means even for short distances, so 75s was a nice compromise in the second half, I suppose.

Ran with the kids afterwards. Benjamin did 6, Jenny and Jacob 1, Julia and Joseph 2.

P.M. 0.3 with William. 

Green Crocs 3 Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.800.500.000.008.30

A.M. 8 miles total, all with the kids, except for a 0.5 pickup at 5:40 pace. Benjamin did 6, Jenny and Jacob 1, Julia and Joseph 2.

P.M. 0.3 with William. He set a personal course record of 2:57. That distance is a little less than 0.3 and I have not yet wheeled it, but I write 0.3 to round it off. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.300.000.000.009.30

A.M. Did 6 with Ariel, then 2 with Benjamin, and 1 with Jacob and Julia. Benjamin added 2 more with Joseph. I ended up with 9 miles.

Yesterday I found an answer to a question that I have been trying to answer for years. We have these odd pieces in my running:

 

  • Best 100 m 13.9
  • Best 800 2:12
  • Best 5 K 15:37
  • VO2 Max 75.9 
  • Funny looking form, problems with stability on the right side
  • Constant feeling of running against myself, being stuck in the mud 

Now many runners would be happy with a 15:37 5 K and a 2:23 marathon even in St. George. But I was not. Something deep inside kept telling me I was not getting what I was worth in some way with those results. I've been very disciplined in training and in recovery. I've learned the best training principles and used them. Fast Running Blog became a witness to the power of those principles as time and again I've watched runners apply them and move to the level they thought was out of their league. I wanted to know why I had those struggles.

I have visited a number of specialists who provided various explanations and attempted various cures non of which have been effective. The challenge with such a problem, I think, is that when you tell most specialists you do not have any pain, their brain shuts down. How about that: "Doctor, with VO2 Max of 75 I am barely breaking 16:00 in a 5 K on a good day, it should be low 14. Can you tell me what's wrong?" 

One day a few months ago as I sat in the temple I prayed to have the answer, and it was time for it come, I suppose, as I met Sergio in the locker room. It turned out that Sergio was a physical therapist with an interest in neurology and running. I decided to see if he had anything to offer on this matter. Working with him eventually led to what I believe is the resolution of the mystery. He gave me a referral for an spinal X-ray to test for spina bifida occulta. Two images were taken, anterior view and lateral view

His conclusion after looking at the X-rays was that I have spina bifida occulta in L-4. In plain terms, and you actually can see it quite well in the lateral view,  a chunk of L-4 on the right side is missing, which creates stability problems. It is actually quite remarkable that with all of that I was able to run mostly injury free - never skipped more than 3 days in a row for any reason ever, no more than 1 day in the last 14 years. Sergio said with this problem you live more or less OK until you are 30, then if you get fat you can start developing clinical symptoms like numbness, back pain, etc. 

This condition is something you are born and there is no cure for it. It affects about 10-20% of the population. Unlike the spina bifida manifesta, which we hear about more often, this condition is mostly asymptomatic except that you are awkward, and might be going to the bathroom more frequently than a normal person. There is no effective cure for it. Surgery helps sometimes, but in the case like mine it will most definitely make it worse. It may be possible to mitigate its effects by strengthening the hip extensors and the abdominal muscles to provide extra support.

I told Benjamin I had good news for him. My L-4 is missing a chunk, I've run 2:23 marathon with my condition which he most likely does not have, and he is my son. While I do not have plans to give up, and through faith and hard work will try to find a way to work through or around this problem, I told him that even if I fail, he will have a chance to find out how much this condition slowed me down. So will Joseph, Jacob, William, Stephen, and whoever else we are going to have. 

P.M. 0.3 with William.

 

Green Crocs 3 Miles: 9.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From Chad Robinson on Wed, Jun 06, 2012 at 20:48:05 from 65.130.117.26

I was wondering about that Sasha. That is certainly good news your children. Plus it is extra motivation for you to never get fat and lazy (as if you need it).

From elle on Fri, Jun 08, 2012 at 21:12:06 from 67.161.212.112

Hi Sasha,

I hope you are feeling better. I know all too well the pain of thinking or knowing you can run faster but you feel "in the weeds". I am starting to train seriously after about 25 years off, I feel like I am gasping for air sometimes. Now that you know what is wrong hopefully you can fix it. Best wishes to you.

From Kory on Fri, Jun 08, 2012 at 22:15:49 from 184.155.135.194

You know through faith you've achieved a lot. Because of your trust in God and faithfulness and righteousness he has honored you in your hard effort at running. Your a true warrior and great friend Sasha and I love your no give up attitude.

You know I have a titanium rod in my leg now that frustrating but I haven't given up. You inspire me even more.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.300.000.000.006.30

A.M. 4 with Ariel. 2 with Julia, Joseph, and Jacob. Jacob surprised me today. I challenged him to run 2 miles instead of just 1, and he agreed. I was expecting him to fall far behind as Joseph lately has been closing his 2 mile runs with a sub-8:00 mile, but he held on quite well and finished our hard 2 mile course that I think is actually longer in 17:02. I am estimating this is worth sub-26:00 in a 5 K. Benjamin's best 5 K at the age of 5 was 27:25.

Jenny ran 1 mile. Benjamin did a total of 4. I ended up with a total of 6.

P.M. 0.3 with William. 

Green Crocs 3 Miles: 6.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.700.000.000.606.30

A.M. Did my pre-marathon carbo-load stimulation workout. It was my number 3000 or however many I've done in my life speed workout done with spina bifida occulta, but the first one in which I knew I had it. I wondered how it would affect me - would it make me slack off some knowing I had an excuse to be slow, or would I get mad and push harder? I believe the workout was sufficiently short and painful to not allow me time to think about it - I just ran. The workout was 1000 meters down the canyon with the target of under 3:00. Jeremy helped me with the first 200 meters. The splits were 35, 36, 34, 37, 36 - 2:58.2. I believe the variation was caused by the shifting direction of the wind. I did not feel like I increased the effort for 34 or decreased it for 37.

Benjamin did 3, Jacob 1, Julia and Joseph 2, Jenny 1.

P.M. 0.3 with William. 

Green Crocs 3 Miles: 6.30
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Utah Valley Marathon (26.22 Miles) 02:41:31, Place overall: 8
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
1.0026.220.000.0027.22

A.M. Utah Valley Marathon, 2:41:31, 8th place.

The fields was loaded today, but the times were slow due to a headwind from about 7.5 to about 20.  I felt the effects of headwind a lot. Up to 7.5 I was doing great. I worked together with Jordan Perry and Scott Keate, we traded leads every 4 minutes. Jon Kotter and three Kenyans were up ahead. Riley Cook and Bryant Jensen were behind but they caught up to us around 7. Our splits were 5:33, 5:32 (11:05), 5:31 (16:36), 5:31(22:07), 5:41 (27:48),  then with some headwind/crosswind next two miles in 11:34 (39:22). Little did I know that I would have only one more mile in the race that would be under 6:00.

And then we got onto Hwy 189 heading to Provo, and the headwind started. Last night Scott expressed concerns about the headwind in the forecasts. I dismissed it saying the wind is never too bad when it does blow the wrong way, and it usually blows the right way anyway. However, today was an exception. It was more than just occasional gusts - it was steady and relentless, and gradually eating away at my hopes of a decent time. This was bad news for me for two reason. Slow time is one. Ability to compete is the other. Lately I have experienced problems with the headwind consistently slowing down more than what is usual even for me which is more than the average runner in my bracket. I tried to address them by doing speed into a headwind with no results. I am wondering if my lower spine experienced some deterioration in the last year. Regardless of the cause, it is a fact that at this point headwind is a serious competitive disadvantage for me.

I quickly went from being conversational to struggling to maintain contact with my partners. It was an odd feeling. I still felt like I could talk, the headwind did not tax my breathing. But I just did not have the power in the legs to go the pace, or so it felt. Perhaps the wind was changing the position of the torso which made it impossible due to the vertebral defect to get either good bounce out of the spinal column or push with the leg muscles effectively.  

I struggled for about a mile, then lost the contact for good, and now had a problem. The headwind moved me down into a lower bracket, but I had been in a higher bracket for the first 7.5 miles which was enough to gap my current bracket by a lot. So I was alone, battling the headwind, and whoever would come from behind I would not likely be able to keep up with because anybody who could catch up would want to go faster. Those who would go the pace I could handle were too far behind to be able to close the gap. And that pace was somewhere in the 6:20-6:40 range. There was one 5:55 mile (downhill), after that no downhill could compensate for the wind for me. I got to 10 miles in 57:55, so that is 18:33, 6:11 average, but that was helped by that miracle 5:55 mile. 1:17:06 at 13 (19:11 for 3 miles, 6:24 avg), 1:17:53 at the half.

Things started to look ugly. I was concerned that inefficient headwind running could run me out of fuel, and then I would be jogging (more than I already was), and that jog could start very early, so this could be a very long day. Unlike my last marathon, though, I had good things going for me - I was healthy, and I had good opening miles, which is an indication of good fuel levels, and I also felt not too weak in the fuel department even with the headwind. 

 Nevertheless, the idea of 6:20s that early in the race that could eventually deteriorate into who knows what did not sound appealing to me at all. I really did not want to run any further. Nevertheless, I had taken a comp, and when I do I make it a matter of principle to finish unless there is a serious risk to my health. I knew that it would matter to Hyrum to have one more person in the results with a time under 2:50 especially on a day like this when sub-2:50 becomes a more rare commodity. And I did not want to set a bad example for my children by not finishing the race I could have finished. So I just pressed on hoping that if things got worse they would not get much worse.

Was still at sub 6:00 average at 15 - 1:29:50, but that was the last mile where I had sub-6:00 average. Got passed by a runner I did not recognize in the 16th mile. Tried to go with him, told myself try until 16th mile marker, but after about a quarter mile realized he was out of my bracket under these conditions. Saw Jeremy around mile 17, he ran with me for about half a mile or maybe a little more. It helped a lot. Kept watching my mile splits. They seemed to be stuck around 6:24. Well, at least they are not getting slower, and maybe in the last 6 there will be no headwind.

20 miles in 2:01:48. So 31:58 for the last 5. That is almost exactly 6:24 per mile, 2 seconds faster. If I hold that, that is a 40:00 10 K, add a little slippage in the last miles, so we are looking at 2:42. With the wind this is better than embarrassing. 

The headwind subsided some in the last 10 K, although it was still present. I began to use the knowledge of my recently discovered condition to help with the speed. A way to partially compensate for the missing chunk of L-4 on the right side is to contract the right glut to help with support. I've always known that if I managed to do that at the right time during ground contact I run faster. But now I knew why, so I remembered it at this point in the race. It was not easy, it did not want to contract, the timing of contraction was difficult, it felt like a complex acrobatic maneuver that required focus. But it obeyed me somewhat, and I was able to slightly pick up the pace.  My last 10 K was 39:43 at a fairly steady pace which is 6:23 average, and I was able to finish faster than the projected 2:42 by 29 seconds.

Ahead of me - two Kenyans went 1-2, Jon Kotter third, then Bryan Jensen, Jordan Perry, Runner X (will find out who he was when the results are posted), and Scott Keate. At least that's all I could gather at the finish line. Apparently Riley and one of the Kenyans dropped out. Not sure about their times, I left before they got posted at the finish, and they have not been posted online yet. But I do know that Jordan got around 2:35 and Scott around 2:37.

Benjamin took 2nd place overall in the 10 K with 38:42, which is now his 10 K PR. During the awards, the announcer first observed that the third place overall finisher was 15, then she realized that the second place overall was 13. Benjamin remarked it would have been funny if the first overall was 11, but that was not the case.

P.M. 0.3 with William. Kids did their runs. Jenny and Julia did 2, Joseph did a total of 2 including his track meet, Jacob did 1. Joseph ran 800 meters in the USATF Utah Junior Championship. He was very excited about it, and did quite well winning Sub-Bantam boys in 3:16.13. In fact, he beat all the Bantam boys as well, and lost by a second to a Bantam girl - they were all in the same heat, but the awards were separate. What is impressive is that he managed to run a negative split (1:39/1:37) in spite of the windy conditions. Then we saw a funny line on the stadium display - "Joseph Pachev Fast 3:16.13". Fast Running Blog, which is Joseph's team, got appropriately abbreviated to just Fast.

 

... 

Green Crocs 3 Miles: 27.20
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From JulieC on Sat, Jun 09, 2012 at 15:11:35 from 67.41.188.77

WOW!! waiting for more!! Wind only makes us stronger!! :D.

From Dan Varga on Sat, Jun 09, 2012 at 15:34:22 from 174.27.227.53

Way to hang in there and still pull a great time. Sounds similar to my experience about the same time. It is an odd thing to have that much energy loss so early, and was hard to just explain it on the wind, but I'm sure that was a major contributor for me at least.

From Kelli on Sat, Jun 09, 2012 at 19:02:21 from 67.172.235.55

My favorite part of that report is that you stayed in it to be a good example for your kids and for the race director. Nicely done and HUGE wow to your son!

I have never thought so much about how the wind affects your fuel in a race until reading that. Interesting. It was rough to say the least.

Saw you and your family at the finish, but after predicting I could possibly hit a 2:55 marathon and being told NOT to run so many marathons in order to do it, I decided to hide in shame. ;o)

From allie on Sat, Jun 09, 2012 at 19:28:46 from 97.126.209.117

sounds like a tough day with all the wind, but i'm impressed by your determination to finish it out as best as you could. you are definitely a good example to your kids -- looks like they are already doing great things in the running world. congrats to benjamin on his PR and joseph fast on his strong 800m.

From scottkeate on Sat, Jun 09, 2012 at 19:32:48 from 71.199.4.146

Nice work on a very difficult day. Thanks for establishing the precedent for trading the lead so early in the race. It made a big difference.

From JulieC on Sat, Jun 09, 2012 at 19:36:07 from 67.41.188.77

we should all be thankful this race didn't start this afternoon. The winds right now are incredibly harsh!! but MAYBE if it were a tail wind ;D fast times all around!!

From RileyCook on Sat, Jun 09, 2012 at 19:45:19 from 65.130.93.245

Sasha, way to hang in there man. It was nasty out there today. It was nice to finally meet you. Good job and I hope to run with you again soon.

From Tom on Sat, Jun 09, 2012 at 20:27:03 from 67.199.179.59

Great job hanging tough until the end Sasha. And nice to talk to you today for a bit. Big congrats to Benjamin and Joseph as well.

From jtshad on Sun, Jun 10, 2012 at 05:58:54 from 69.20.183.178

Nice job demonstrating perseverance to your kids and the heart not to quit, that is an admirable trait. Sorry about the issues today, but you ran a strong race in the tough windy conditions.

From Superfly on Sun, Jun 10, 2012 at 09:59:09 from 74.211.21.81

Sorry about the hard conditions. Way to work through the course and run smart for the day.

From Tara on Sun, Jun 10, 2012 at 10:03:07 from 199.190.170.24

You made the best of hard conditions for sure! Way to fight Sasha!

From Scott Ensign on Sun, Jun 10, 2012 at 21:07:31 from 70.58.47.132

always inspiring to read your reports and gain your insights. nice job today on a tough day.

From Jake K on Mon, Jun 11, 2012 at 09:35:10 from 155.100.226.54

I really admire your attitude about sticking it out as long as your health allows it. Not only a good example for your children, but for other elite runners as well.

From James on Mon, Jun 11, 2012 at 21:42:22 from 97.117.85.3

I thought you ran super tough, even though you say the wind hurts you. Very respectable time for the conditions.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The talks in the Sacrament meeting were on Priesthood. Then I went to the investigator/new member class where we had a lesson on Heavenly Father, and I learned some more Korean. Then the lesson in the Elder's Quorum was on prophets and revelation. I liked President George Albert Smith's story about the plane being guided by a radio beam.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.750.000.750.008.50

A.M. Ran 6 with Jeremy. Had a VPB, then ran 0.5 down the canyon in 2:37. Legs felt good, only very small residual soreness. Then ran with the kids. Joseph and Jacob did a time trial in 200 and 100. I paced Joseph, Benjamin paced Jacob. Joseph did 200 in 41.5, Jacob could not quite figure out how to sprint and did 49.0. Then we did 2x100. Joseph did 19.9 and 19.7. Jacob did 22.5 and 21.5, finally figuring it out. Those were their personal bests. Total of 8.2 miles for me. Benjamin did 4, Jenny and Julia 2.

P.M. 0.3 with William, Joseph, and Jacob. 

Green Crocs 3 Miles: 8.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.000.1012.30

A.M. Ran 8 with Gary and Jeremy. Gary asked me why he could not run 52 in a quarter anymore like he did in high school so we did some tests. We ran 100 meters all out twice. First time Gary got 13 something, I got 15.4. The second time Gary got 13.6, I got 14.9. Jeremy did this one as well and ended up about half a step in front of me.

Then I did a total of 3 with Julia, which included a mile time trial on the track. It was a historic time trial. She has struggled for the last 3 years. Her best time of 7:47 dated back a few years. Finally she was mentally and physically ready for the mile time trial. I gave her a modest goal - to break her record of 7:47. She did 1:47, 1:54, 1:55, 3 rounded seconds for 9.34 meters, and then the last lap in 1:43, last 100 in 21. Total time 7:22.9, new mile PR, and a huge mental block that has plagued her for the last 3 years now severely dented. Now we need to that with Jenny.

Then I also ran 1 mile with Jacob. Benjamin did 6, Jenny and Joseph 2. 

Total of 12 miles for me. 

P.M. 0.3 with William, Joseph, and Jacob. 

Green Crocs 3 Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Ran with Ariel. We did 6 miles. Then with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1, William 0.3. Total of 12.5.

P.M. 0.5 for transportation purposes. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.50Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.250.0013.00

A.M. Ran with Ariel. Did a post-VPB quarter in 79 catching up. Then ran some more alone, and with the kids. Jacob did 1, Joseph, Jenny, and Julia did 2. Total of 12.2.

PM1. 0.5 transportation run.

PM2.  0.3 with William.

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.650.000.400.0013.05

A.M. Ran with Ariel. Did a 600 post-VPB in 1:58. Then took Joseph and Jacob to the Orem track for the mile time trial. It was Jacob's time trial. I knew he was fit to break 8:00. Joseph had already broken 7:00, and I also did not have a pacer for him if I was pacing Jacob. Benjamin is gone on the wilderness survival trip, and there is nobody else in the family that can pace Joseph - he is too fast for everybody else. On the second thought, I should have just run with each one separately, but I did not think of that. So anyway, I paced Jacob while Joseph in his Joseph style overconfidence tried to run 6:50 alone.

Jacob's target was 1:58 laps, which would have given him around 7:55 accounting for the extra 9.34 meters after 4 laps. He did 1:52, 1:50, 1:55, 1:52 laps + about 3 seconds for 9.34 meters. His time was 7:32.7. He is still 6 days away from being 5 years and 11 months old. Benjamin ran 7:58.7 on that same track when he was almost that same age. Needless to say, I was quite impressed. I knew Jacob would do well, but this was quite a pleasant surprise. I suppose the best Father's Day present he could have given me.

Joseph did better than I expected, especially considering his erratic pacing. I did not get his exact splits, nor does he remember what he saw on the watch, but he busted out from the gun probably at around 5:40 pace, which is faster than what he could do for a quarter. He gradually faded until we started closing on him. Seeing us approach gave him extra motivation and he sped up. By some miracle he managed to run 7:05, which is only 6 seconds slower than his Daddy-paced 6:59 PR, and his second fastest mile ever. 

I ran 1 more with Joseph, and 2 with Jenny and Julia. Total of 12.25 for me. 

P.M. 0.5 with Joseph and Jacob, 0.3 with William. 

Green Crocs 3 Miles: 13.05
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.003.000.0018.00

A.M. Started with 10.7 alone with a 3 mile tempo up the Provo Canyon. I decided I am not running another race until that 3 mile tempo is sub-6:00 in every mile at least on some day. The wind changes from day to day, and is usually a headwind, but it is abnormal for me to not be able to crack 6:00 on every mile at least on some days when the wind is relatively mild. I believe the cause of the latest struggles is that overtime my lower spine gradually caved in due to the overload from malformed L-4 and partially lost its resilience. This year I have never been able to run those 3 miles faster than 18:39, and the last mile of 6:30 was about the best I could do. It is more uphill than the first two, and it does have more headwind, but in the past I have been able to run it under 6:00. The downhill performance has been decent - this year I've run under 16:00 several times, which is comparable to the downhill times from the same period when I was frequently running 17:30-17:45 on the uphill with the last mile under 6:00.

So I started doing things to take care of the spinal resilience. Added more calcium to the diet to keep the bones from falling apart, started doing back muscles strengthening exercises to partially compensate where the spine is failing, and started hanging upside down on the inversion table to encourage some spinal regeneration. Once a week (or twice if motivated) I will be running this uphill tempo to measure the progress and get an idea if I am on the right track. No point in racing until the problem is fixed unless for one reason or another I really want to run 2:36 or slower on a Top of Utah like course in good conditions. 

Today I ran 18:29 with the splits of 5:59, 6:15, 6:15. I was happy that I did not slow down in the third mile - every other time I did this run this year I slowed down a lot - at least 20 seconds per mile. About half way through the run I prayed for some hope. I figured I needed to define hope numerically, and said if I can run a low 6:20 in the last mile, we can call that hope. My prayer was answered with a 6:15, for which I am thankful. I am learning that when you pray you need to be accepting of the Lord's timing, and only ask for things that are expedient in the Lord's schedule which you have earned with your faith. Sometimes we may get arrogant and start thinking that we have earned something with our faith which we have not yet. That is perhaps one of the most common causes for prayers not being answered in the way we expect. 

Got home, ran 2 with Jenny, Julia, Joseph, and Jacob, then 6 more with Benjamin. Total of 18.7 for the run.

P.M. 0.3 with William during our relay practice on the track. I discovered that Stephen can do 200 in 2:06, and William in 1:14. I did the calculations, and am estimating we can do the wedding relay 5000 in under 18:00 if everybody runs like I am expecting them, and Benjamin and I can do alternating quarters with 72 average.

Green Crocs 3 Miles: 19.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From prestonmadera on Mon, Jun 18, 2012 at 17:33:40 from 67.186.200.142

Great approach, with your faith and diligence you will get back to where you want to be.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. The Sacrament Meeting talks were on reverence. For Father's Day we had a couple that raised nine children speak. It was good to hear from them, to get a perspective of somebody who made it this far. At times Sarah and I feel a little lonely in a sense (although we are in Utah and you would think we would not) - most people we know that have seven or more children are from the older generation and their children are gone. We actually know quite a few in that category. But we know only a handful of families that have seven or more in the house, and that is largely due to Sarah's efforts to network with other families that home school. I have often wondered why it is so. While the reasons are complex, one of them is that even though we have had great advances in technology and productivity, somehow we digressed from being able to more or less comfortably support a family of 5 or more children on one income to struggling to support a family of  2 children. Two incomes do not help much in increasing the number of children you can support - you are playing soccer without a goalie. While you can score more goals you get scored on much more than the little extra your goalie in the field can help you achieve.

Here is some insight. I talked to a car mechanic a few days ago that started working straight out of high school back in 1975. He was getting paid $10/h. According to his memory, a starter home at that time could be bought for $10K, and a clerk at a grocery store made about $3.75/h.  In 2000 the car shop where he worked was charging $50/h for labor, and he saw $16 of it. By now the numbers are $92 and $18. So the where is that extra money going? Not into the pockets of the car shop owners, that is not possible in a free market economy. You cannot almost double your prices unless your competitors are somehow handicapped and are not able to be profitable at a lower price than yours.

According to those rough numbers, the clerk at a grocery store today makes roughly double of 1975 salary, so does the car mechanic. But you will not buy a starter home even for the four times of the home price of 1975.

Another example, not cost of living related, unless you like to race a lot, but still very illustrative, is the cost of organizing a race and the exponentially rising race entry fees. Gone are the days when you could run a 10 K for 3$ with no shirt. The new generation of runners demands "the experience", which costs money. Ironically, the money a lot of them cannot afford to pay, but they do not realize it until they see their credit card bill, but by then it is too late. 

What happened? My explanation is that we have lost the common sense, our values have shifted, we have cursed ourselves, and are stuck in a vicious cycle of spending the money on "that which is of no worth" and our labor on "that which cannot satisfy". The way to get out is to begin to simplify, and be willing to defy what we perceive as the norm in that. Then maybe we have some hope. 

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Kam on Wed, Jun 20, 2012 at 13:23:51 from 68.66.163.179

You are bang on with your assessment, Sasha. Look at the average home size from 1974 compared to today. Many people are spending as much for a smartphone every month as a car payment. We are throwing money away on gadgets, pay-television, useless subscriptions, 40k vehicles, etc...while neglecting to lay up treasures in heaven. Family endures.

From Lily on Wed, Jun 20, 2012 at 13:42:33 from 67.199.178.210

I am from a family of 10 so I understand a lot of this. My parents sacrificed a lot to raise all of us. Big families are dwindling in today's society. My brothers and sisters were my best friends. They still are. We do spend a lot on useless things in this period of time. We are a selfish society.

From West on Wed, Jun 20, 2012 at 16:08:19 from 64.255.85.233

Don't get me started on outrageous entry fees for races. The minimum for a 5k is now $25, for what? A $4 shirt and some orange slices.

From Sasha Pachev on Wed, Jun 20, 2012 at 17:13:12 from 67.222.225.187

West - I'll get you started :-) There is actually a reason for $25 fee, actually a couple. One is that a race director is facing a number of various fees that have gotten higher in recent years - permits, police protection, USATF sanctioning, port-a-potties, and a multitude of others. Two, the runners today do not want to run a simple race anymore. I've tried an experiment by organizing a simple free race that I advertised on the blog and even in Daily Universe at BYU. 18 people showed up. I have also on numerous occasions invited people to join me in paced time trials on accurately measured courses with them having a chance to request the pace, but in the last 5 years have paced maybe 7 people or so. The gist of the comments I got from the runners on the blog, which I believe is representative of the running community, was that they did not care about the cost of the race, and were more than happy to pay for the extra "fun" things that drive the cost of the race up. I did find it rather puzzling given that I have observed some signs of financial struggle from that same crowd. So the government fees, the bureaucracy, and the increased cost of goods and services associated with organizing a race bare only part of the problem. Runners themselves as a group, not speaking individually, are equally at fault. If we want the cost to go down, we need to show up less at the fancy expensive events, and more at the simple and cheap ones.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A.M. Ran 8 with Ariel. Then ran with the kids. Did a mile time trial on the track with Joseph. We had the ambitious target of 6:50, but we fell short by 4.8 seconds, which was still a PR and solidified Joseph's hold on the sub-7:00 barrier. The splits were 1:43, 1:45, 1:42, 1:42 and 2 seconds for the extra 9.34 meters. So 6:54.8. Benjamin at his age had a PR of 7:12.

Then ran with Jacob, Joseph, Jenny, and Julia. Jacob did 1, Joseph ended up with a total of 2.25, Jenny did 1, and Julia did 2. I ran 14 miles total.

P.M. 0.7 with Benjamin, Joseph, and Jacob. 0.3 with William.

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.300.001.750.2513.30

A.M. Ran 2 with Jenny, then took her to the girls camp drop-off, and did a mile time trial with Benjamin. The target was 5:10 and we hoped for 75, 78, 80, 75 + 2 seconds for 9.34. However, we miscalculated somewhere. Benjamin did not have that level of fitness today likely due to not being completely recovered from his wilderness survival trip. After the first lap in 75 he struggled both physically and mentally and it was followed with 82, 85, 85 + 2 seconds, total time 5:29.8. Still his second fastest mile ever, and the fastest on the track. We did have some wind blowing from the canyon as well, which seemed to be stronger than average. At least I noticed the difference between the home and the back stretch in the first lap, and overall that 75 felt quite hard, in a way I was relieved that Benjamin could not do it because it meant I did not have to. Other laps were too slow to feel the pain and I was too busy yelling at Benjamin trying to help him learn how to deal with a situation when the pace you thought you could do ends up being faster than what you can actually do.

Then I ran with the other children, and some more myself. Benjamin ended up with 6 miles total, Julia and Joseph did 2, Jacob 1. I did a couple of pickups - a quarter in 80 that should be fast because the first half of it is more or less flat, but the second is downhill, but it never is - need to find out why. Then 0.75 that should be dog slow because the first half of it is up a slight grade and into a headwind, then a 180 and you run back, but again that one is never as slow as you would expect - I ran it in 4:05 with a moderately hard effort that might have given me maybe 3:55 if I did it down the canyon.

Total of 12.3 miles for me. 

P.M. 0.7 with Benjamin, Joseph, and Jacob. 0.3 with William. 

Green Crocs 3 Miles: 13.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.700.003.000.0013.70

A.M. Started with Jeremy and Ariel. Warmed up 2.2 miles, then did my test tempo - 3 miles up the Provo Canyon from the mouth to Nunn's Park. The purpose of the test was to measure the effectiveness of my latest work on improving the spinal elasticity. My suspicion is that in the last year it began to deteriorate in response to the overload resulting from the recently discovered L-4 defect which I have had since birth. So in other words, it has always been bad, but lately it has gotten worse. The problem manifests itself in poor uphill performance, and particularly when there is a headwind. I attempted to address the problem by increasing calcium intake, and doing weight exercises to strengthen the hip extensors and the lower back. My reasoning is that if what I am doing is effective, I will see a major improvement in the uphill/headwind performance, but only a relatively minor improvement in neutral or aided running (flat, downhill, or tailwind).

In the tempo run I managed to do 18:09 with the splits of 5:57, 6:06, 6:06. As far as I could tell, there was a headwind which did not bother me as much, and no tailwind. At least I felt it going up, and felt no adversity on the way back. That was a big positive. On Saturday I did 5:59, 6:15, 6:15, which was an improvement over 5:51, 6:16. 6:32 two weeks prior. I felt like my leg turnover was better and it was being facilitated by a bouncier step as it is difficult to move your legs quickly when your landing is like plop-plop (think of running on a surfaces that is too soft, you cannot get good leg turnover). So I am 6 seconds per mile away from qualifying to race seriously again.

 Did a total of 10.7, then ran with the kids. Jenny was at the camp ( but she did get 2 miles in there), Julia and Joseph did 2, Jacob did 1. Benjamin ran 6. I ended up with a total of 12.7.

P.M. 0.7 with Benjamin, 0.3 with William. 

Green Crocs 3 Miles: 13.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.250.000.251.5015.00

A.M. Ran with Ariel. First did 5x400 down the canyon in 73.6, 72.7, 72.3, 71.8, 70.8 with 100 meter recovery which was around 33 seconds between the first two, and then I decided to jog a bit slower so I could hit faster times in the interval and it was around 40 seconds. Then I did 2 more pacing Ariel with a long recovery in 79.8 and 76.4. Then ran with the kids. Joseph, and Julia ran 2. Jenny ran 2 at the camp. Jacob did 1. Benjamin 6. I ended up with 14 miles for the run.

P.M. 0.7 with Benjamin, 0.3 with William. 

Green Crocs 3 Miles: 15.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.700.000.000.0014.70

A.M. 8 with Ariel, then ran with the kids. Joseph and Julia did 2. Jacob did 1. Benjamin 6. Jenny ran at the camp. I had a total of 13.7 miles.

P.M. 0.7 with Benjamin. We did a relay practice at the track. William ran 0.25. Joseph did a total of 0.5. Jacob about 0.25. Benjamin hit a quarter in 73 for fun. I did a quarter with Joseph in 1:38, plus so more, so we'll call it 1 mile total for the PM.

Green Crocs 3 Miles: 14.70
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Race: Wedding Bell's 5 K Relay (3.107 Miles) 00:17:45, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.750.000.001.2512.00

A.M. Allie and James decided to prepare for their wedding by putting on a race as if the wedding itself was not enough of a hassle already. They came up with a great idea - race 5000 meters on the track with a team of up to 25 runners each running a multiple of 200 meter segments with the runners being allowed to run multiple non-consecutive legs. This created a rare opportunity for our entire family to participate. We split it like this: starting with Stephen (22 months old, 200 meters), then William (3 years, 200), Sarah (the mother of the running children 3 months pregnant with her eighth, 200), Jacob (5 years old, 200), Joseph (7, 200), Julia (9, 200), Jenny (11, 200), after than I alternated with Benjamin (13 years old) every 400 meters with me running 5 of those, and Benjamin 4. 

Stephen was the reason we were able to break 18:00. In practice his best time was 1:56. But on race day he pulled off 1:41. Of course he put us in the last place, and we got lapped by Jake's team for the first time at that point - Devra running 200 meters followed by Kevin's quarter was 1:41 as well. But they were much older than 22 months, and they were out of diapers, so they had a good reason for being a lap ahead.

William ran the second leg in around 1:12, passed one team ending our last place problem, and handed off to Sarah. At that point, I was in charge of Stephen, and Benjamin was in charge of William who started crying because Sarah left without him (both he and Stephen did not cry during their legs, and only William cried afterwards), and we had to hand them off to Sarah once she finished her leg so we could do ours. So those logistical challenges prevented me from taking the splits.  However, Sarah, Jacob, Joseph, Julia, and Jenny put in a good effort and I recall getting the baton 1400 meters into the race at 6:46 from Jenny.

 Jake got the baton at around the same time a bit behind me, except they were 2200 meters into the race. He passed me after the first 50 meters or so. Thinking that he will run some longer distance at maybe 4:40 per mile pace or so I started following him. Then when I saw that the first 200 meters was around 30 seconds and now starting to feel the pain of the pace I realized the problem. Jake was running a shorter distance. I had just run the first half of my leg at my near PR 400 meter pace. I had 4 more after that with only a little over a minute rest. So I backed off and coasted, but it was too late. The proverbial anaerobic bear had jumped out of the steeple chase pit and was already riding on my back.

The rest of the race was a blur for me. I would run my leg, hand off to Benjamin, then try to regain consciousness while Joseph was asking me questions which I lacked the presence of mind to answer, once I did become conscious again I would see Benjamin half way through his leg and get ready for the next one. I tried to keep track of the splits, but it was not very successful. I think I do recall hitting one quarter in 71. We were going back and forth with the Jake's team now, with us sometimes being "ahead", or rather behind by less than two laps, and sometimes them being ahead by a bit more than two laps. They ended up ahead of us by a bit more than two laps finishing in 15:11.

I really was feeling it in my last leg. My legs felt like lead and refused to move. I was really glad the race was over when we finished in 17:45. So Benjamin and I managed to run the last 3600 in  10:59, which is 73.2 per lap average. We passed all the other teams except Jake's and ended up finishing second. Jake's team was gracious enough to donate to us their $100 prize for the win, for which we are very thankful.

Afterwards, I ran some more with the kids, and more at home with Sarah following me on a bike. I ended up with a total of 12 miles, Benjamin did a total of 6, Jenny ran about 0.5 - her legs were hurting, Julia and Joseph 2, Jacob 1, William 0.12. 

This was a good experience in working together as a family towards a common goal with the strong supporting the weak, and the weakest link in the chain working hard to improve its strength. I feel good about being able to say that our entire family with this age distribution, number of children, pregnant mother, and the requirement for each member to participate for at least 200 meters was able to average 5:42.8 per mile over 5000 meters. 

Green Crocs 3 Miles: 12.00
Night Sleep Time: 5.50Nap Time: 0.00Total Sleep Time: 5.50
Comments
From MarkP on Sat, Jun 23, 2012 at 21:53:17 from 75.162.238.222

That was your best report ever! Congrats to the family!

From allie on Sun, Jun 24, 2012 at 14:04:14 from 71.213.54.167

a very impressive effort by all of the pachev's yesterday. thanks so much for coming out and supporting the race. you and sarah are building a great team.

From Jake K on Mon, Jun 25, 2012 at 08:57:57 from 155.100.226.54

Very cool that the whole family was able to participate. We'll just say that the prize money went to you and Sarah so all the kids retain their NCAA eligibility :-)

On my blog I posted a neat photo of Benjamin and I handing off at almost the exact same time to you and Kevin.

From jtshad on Mon, Jun 25, 2012 at 13:03:50 from 204.134.132.225

That is awesome, nice job working together as a family and having fun...and an impressive time. Congrats to all of you...especially Stephen!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Was tired, fell asleep during the first Sacrament meeting talk. However, this gave me the energy to understand the second. It was good. What I remembered the most was the quote from President Benson about the importance of personal scripture study. He said many church leaders focus on attendance, number of missionaries, number of baptisms, activation rates, etc, but all those things will take care of themselves if every member of the Church begins to have a high-quality scripture study on a regular basis. I compare this to how runners worry about their stride rate, or if they are heel striking, but consistent mileage and with timely added speed work will take care of that. Just get fit, and all the secondary attributes of fitness will appear automatically.

Afterwards picked my mom at the airport. She will stay with us until the end of August.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

A.M. 8 with Ariel, then more with the kids. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1. I ended up with a total of 12.

P.M. 0.7 with Benjamin.

Green Crocs 3 Miles: 12.70
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.001.5013.00

A.M. Did a time trial in the mile at Orem high track with Benjamin. Ariel joined us for a part of it. We had a modest target of 5:20. It went quite well. I took him through the first three laps in 79, 80, and 81. I sensed a bit of weakness on the third lap and eased off a bit, that's why we got 81. However, I did have to work at that pace myself, so I was not entirely unhappy about having to slow down a bit. In the last lap Benjamin was strong. I sensed that and invited him to pass me with about 270 meters left, and he did. This was for several reasons - psychological benefit of feeling you are outkicking a competitor, also I did not know how strong he was, and did not want to guess what his kick pace should be, especially given that I was sufficiently tired myself to lack pace precision. Benjamin kicked well, our last lap was 75, and the total time, including the 9.34 meters, was 5:17.3. This is his new track PR, and is only 3 seconds slower than his trail aided mile PR of 5:14. We will hopefully be able to take that down in the next attempt.

Ran more miles afterwards, most of it was with the kids.  Total of 12. Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1.  Total of 12 for me. When I was running the extra miles with Benjamin we saw Jeremy a bit ahead and decided to chase him down. Apparently Benjamin did have some energy left - we ran half a mile in 2:35.

P.M. 0.7 with Benjamin, 0.3 with William.


Green Crocs 3 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.003.000.0013.00

A.M. Did my 3 mile tempo run uphill. Was feeling tired from the start. The splits were 5:59, 6:07, 6:17 - total time 18:23.5. I have had this feeling before. Probably a combination of running really hard on Saturday and accumulation of the lack of sleep. I am suspecting that feeling means high cortisol levels. I can tell my blood pressure, my weight, my pace, and my heart rate by feel fairly accurately, why not cortisol levels with some training? This is actually an interesting idea - if you trained a mathematically minded athlete by measuring various parameters of his body that could have sensory impact and then telling him the values, he might be able to observe patterns that a scientist might not be able to with all the modern equipment, and suggest experiments that could lead to scientific breakthroughs.

Afterwards ran with the kids. Total of 12.7 for me. Benjamin did 6, Jacob 1, Joseph had a sore hip flexor, too sore to run, probably a growing pain, Jenny and Julia ran 2.

P.M. 0.3 with William. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.400.000.000.6013.00

A.M. Ran 6 with Benjamin and Ariel, then with the smaller kids. Total of 12.  Jenny, Julia, and Joseph did 2. Jacob ran 1. Did a pickup for 1000 in 3:12.

P.M. 0.7 with Benjamin. 0.3 with William. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Ran 6 with Benjamin and Ariel. Then more alone and with the other kids. Jenny, Julia, and Joseph ran 2. Jacob did 1. I did a total of 12.

P.M. 0.7 with Benjamin, 0.3 with William. 

Green Crocs 3 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.000.003.000.0019.00

A.M. I invited Scott Keate to help me qualify for the rights to race again. As I mentioned in earlier entries I decided I would not run another serious race until I am able to run all three miles of my Provo Canyon Uphill Tempo under 6:00. The reasoning was that the failure to do so pointed to a deteriorating spine, which would mean not only terrible uphill and headwind performance, but also reduced ability to hold pace in the second half of the marathon, as if the loss of speed alone was not enough. So I said I am going to do what it takes to reverse the deterioration, and will test it with uphill tempo runs.

Scott did a great job pacing. We went through the first mile in 5:54. I felt good but still apprehensive. I had been able to run it as fast as 5:51 before also feeling good, but then the pace deteriorated quickly. I was taking it a quarter at a time, and was pleased to see the next two quarters both under 90 with 8:51 half way through, and still feeling good. But I was not out of the woods yet, as the hardest part of the course was still ahead. Next two quarters in 2:56, 11:47 at 2 miles, 5:53 mile. Now I just needed to survive for the next half mile. I knew that in the last half mile I could gut it out a little under 3:00, so as long as I did not drop the ball before 2.5 I would make it. The headwind picked up, but Scott upped the effort to compensate, and I felt good enough not to have to ask him to slow down. We did the next 0.5 in 2:55. At this point I knew the last mile would be under 6:00 as well. The pace now felt hard, but I was more in control than I even had been this year so far. To spite the 6:00 guy and to rub it in, Scott upped the pace even more. So much that with about a quarter to go I asked him to back off. In all honesty I could have toughed it out. But I did not have the mental energy to fight another battle at this point as I knew we were smashing the standard already and my mind was already blown away by that. Even with that, our last half mile was 2:50, which gave us 5:45 for the last mile, and 17:32.3 for the 3 miles. 

My reaction to the result can be summarized with the words of a hymn we sing in church "I Stand All Amazed". I cannot believe the Lord was that merciful to me to allow me to have this experience. A progressive negative split on a progressively increasing incline with a progressively increasing headwind. It took a helper that set the pace and blocked the wind. But there is only so much a human helper could do even if he could pull me with a rope. Somehow by some miracle I was able to challenge and kick every stumbling stone. That miracle, I believe, is in the strength work I've been doing on the lower back, and in the increased sleep in the last few days. Although I do have a rational explanation for it, nevertheless I believe the knowledge of what needed to be done came through divine means.

We ran back to the house, picked up Benjamin, ran 6 more with him. After that Scott went home, and I ran 2 more with Jenny, Jacob, and Joseph. Julia had a hurt foot and ran 1 mile. Total of 18.7 for me.

P.M. 0.3 with William. 

 

 

Green Crocs 4 Miles: 19.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From RileyCook on Mon, Jul 02, 2012 at 13:46:19 from 132.3.57.68

I'm glad to read it was a success. It sounds like Scott did a good job of pacing and it sounds like you really stepped up to the challenge. I hope your training continues to improve.

From Jake K on Thu, Jul 05, 2012 at 11:07:52 from 155.100.226.54

Very nice Sasha. When we talked about this time trial a few weeks ago I figured you'd be able to get under 18 minutes... but you crushed that mark. Well done.

From Sasha Pachev on Thu, Jul 05, 2012 at 11:35:35 from 69.28.149.29

Jake - thanks. In light of that, we have a change of plans for this Saturday's workout. Instead of the 3 mile tempo, I'll be doing a 10 mile tempo downhill after a 10 mile warm-up. Scott will be joining me and we will start from my house at 6:00 AM. Would you and Andrea like to join us as well?

From Jake K on Fri, Jul 06, 2012 at 14:39:20 from 155.100.226.54

Thanks for the invite, but Andrea is unsure of whether she is even running tomorrow, and I'd prefer to keep it on dirt/trails for another weekend or two before I start doing longer runs again.

Good luck w/ the tempo!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday, so we had a Fast and Testimony Meeting. Joseph, our seven-year-old, decided to bear his testimony. He went up completely unassisted with a copy of the Book of Mormon in his hands, and to our surprise read out of 2 Nephi 21:1-8, where Nephi is quoting the prophesy of Isaiah about the Second Coming of Christ, which you can also find in Isaiah 11.  Interestingly enough, that is about the part where most people stop reading the Book of Mormon. Yet of all the parts of it that Joseph could have picked for sharing, he for some reason chose that one. We do expect our kids to know the scriptures, but I must admit this was quite a surprise for me.

The unusual events of the day did not stop with Joseph's testimony. In the next hour I taught a class for new members and investigators. There were five people in attendance in addition to myself, and none of them spoke English as a native language. The native languages were Russian, Korean, and Spanish. Fortunately for me the Spanish speakers were fluent in English and did not need the translation. One Korean speaker was assisted by her sister-in-law. I translated for my mother into Russian after saying it in English.

The Elder's Quorum was the only class where nothing too unusual happened. We learned about being in the middle of things from Elder Uchtdorf's message in the Ensign. 

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

A.M. First ran 6 with Benjamin and Ariel. Then Jacob wanted to do a time trial. So I took him, Joseph, and William to the track. For the warm-up we did William's 400 m time trial. William is 3 years old, turning 4 in October. He got to 150 meters without me holding his hand, then he said he was scared and took my hand. He needs to learn to run fast without holding my hand to be ready for the Thanksgiving race where in order to win he will likely need to break 2:00 without holding anybody's hand. He ended up running 2:21 which is not a bad time at this point. It will, however, be a challenge to get him ready by Thanksgiving as he is less mature. He just barely got out of diapers, and his ability to talk and understand instructions is still not quite at the racing level. An important aspect of preparation for a little kid. I must say training a little kid to run fast when it matters is very educational for the parent.

On the positive side, William is way ahead of where Benjamin was at his age. Benjamin at the age of about 4 and 8 months ran 400 meters in 2:26 with me holding the hand all the way. He did manage to win the Thanksgiving race that year with 2:37 due to the lack of competition among boys.

Then it was time for Jacob's time trial. We did 800 meters. Our goal was to try to get as close as we could to 3:30. Jacob is 5 years and 11 months old. He will be 6 on Thanksgiving, 6 year old division has never been won with anything faster than 3:28 from what I remember, and it was Joseph last year. So I figure if he can run anywhere close to 3:30 now, barring some prodigy competition or severe race day misfortune he will win. Incidentally, he is the only child in our family that has ever won the 2-year-old 100 meter run, and when he did it was decisive - 35 seconds with a gap of 11 seconds, I believe, on the nearest competitor. I think his secret is that he is naturally very obedient. You tell him to do something, and he just does it if he can at all. So he did his 800 meters with Joseph being a rabbit (per Jacob's request) running about 5 seconds ahead, and me being by his side (also per Jacob's request). His splits were nearly perfect for the time he got - 52, 55 (1:47), 54, 53 (1:47) - 3:34.9 total.

We ran some more to cool down, then I ran another mile with Joseph. So Jacob did 1 mile, and Joseph did 2. Jenny and Julia ran 2 miles. I ran some more to make it 12 total.

P.M. 0.7 with Benjamin. 

Green Crocs 4 Miles: 12.70
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.550.000.000.7512.30

A.M. Started with an 800 meter time trial with Benjamin on the track. I was concerned about my ability to pace, as Benjamin is fast, and the distance is short. But I did OK. The target was 2:24, and I would have been happy with 2:26, but the plan was to pace him through the first lap in 72 and then see what happens. Benjamin was a bit aggressive in the first 100, which we did in 16. After that I told him to get really behind me and not push the pace from the side, and the pace became more reasonable. We did the next 500 meters hitting each 100 in 18, with 34 at 200, 70 at 400, and 1:46 at 600. Benjamin took the lead at 300 as we had planned. The idea was that if he knew he was supposed to take the lead, he had something to think about for the first 300 to get his mind off the worries about being able to sustain the pace. I took the lead back immediately after 400, and Benjamin took it again at about 540 again as planned. The idea was that this would give him a confidence boost, help practice for competitive racing, and also keep me from second-guessing how fast he wanted to go for the remainder of the run. At this point it felt really good to be behind him. I relaxed and did not try to pass him back on the curve. At 700 I found out why it felt so good - our next 100 was 19. So I moved out to pass him, but not very fast. This reluctance to accelerate came natural to me as I was quite tired, but it was just perfect for Benjamin because it stirred his competitive juices without mentally destroying him, and he picked it up. Our last 100 was 18 with the total time of 2:23.1.

This was very good preparation for the assault on the 5:00 mile barrier. Benjamin proved that he can run a significantly faster pace for half the distance, and that his second lap can be faster than the target pace, not just the first. Our next step is to take a break from the track next Tuesday and show the 6:00 guy who's the boss for 3 miles going down the Provo Canyon, and then the Tuesday after that try 1200 in under 3:45. So far, however, we are on track to break 5:00 before Benjamin turns 14, which is exciting. Now when he turns 15, it is quite likely that I might only be able to pace him for the first 800, and maybe the last lap in his mile time trials. But by then he can just run a competitive track race instead.

We ran some more miles after that, I ran with the younger kids, and some alone. Benjamin ended up with 6 miles, Jenny, Joseph, and Julia did 2, Jacob ran 1. I did a pickup for a quarter down the canyon in 76 chasing another runner. His name was Tony and he was visiting his family from California. We had a good talk.

P.M. 0.3 with William. 

Green Crocs 4 Miles: 12.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.050.250.000.0012.30

A.M. Total of 12 miles. Joseph wanted to do a time trial. So I ran 2 with Julia, 4 more alone, then took Joseph, Jacob, Jenny, and Benjamin to the track and we helped Joseph get a good time in 400 meters. It took some persuasion to get Jenny to run fast - her excuse over the last year has been that her muscles are hurting from the growth spurt. That was indeed the case, but with that came also a mental issue of being afraid to run fast. So today I said we've had enough of that and told her she had to at least try. She reluctantly agreed to participate in pacing Joseph, which was of great help. However, Jacob was the key element. Joseph's goal was sub-90.  In the previous attempt he ran the first 200 in 43, followed by 50, which gave him 93. I knew that Jacob could run 200 in 47, he's done it before. I also knew that there is no way in the world that Joseph would let his younger brother Jacob finish ahead if he had even an ounce of strength remaining, and even if he did not. So we had Jacob start 200 meters into Joseph's time trial, and about 1 second in front.

Joseph, Jenny, Benjamin, and I went through the first 100 in 20. I knew the pace was too fast from the start, but I did not want to slow it down, and decided to just watch and see what happens. I wanted in particular to see how Joseph would fare against Jacob after a fast start. There was some easing off in the next 100 which was done in 23, giving us 43 for the 200. It appeared at first that Joseph was headed for a gradual decline. However, the presence of Jacob running in front stirred him to action. The next 100 was in 21 giving us 64 at 300. At that point I knew sub-90 was in the bag for Joseph. Jenny was also excited by the presence of Jacob, and pushed some to pass him. She finished in 85, which is technically her new record, although I believe she should be able to run quite a bit faster, sub-80 for sure, on a good day, if we can just find one. Jacob and Joseph finished together. Joseph's time for 400 was 86, 4 seconds ahead of the goal, and 43 for the second 200. It is quite remarkable that he managed an even split after a jack-rabbit start. Amazing what a younger brother placed at a strategic location can do for you. Jacob did 44 for the 200, which is his new record.

With the proven ability to run sub-3:00 800 pace for half the distance, Joseph is now on track to crack the 3:00 barrier in the 800 in the Thanksgiving race. I believe he may need to do that to win this year. His main competition is Ammon Blackburn who is a year older. Joseph will still be 7, and Ammon will be 8 on the day of the race. Ammon could very well run under 3:00. Benjamin's course record of 3:00 in that division is definitely under threat this year.

Afterward we ran home, and I ran 4 more with Benjamin. So Benjamin did 6, Joseph, Jacob, and Jenny did 2, I ended up with 12. 

P.M. 0.3 with William. 

Green Crocs 4 Miles: 12.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.006.000.0014.00

A.M. Ran with Benjamin and Ariel. Did a tempo workout - 3 up and 3 down the canyon with a few minutes of rest at the top. Benjamin paced me through the first mile, I ran the rest of the workout alone. The first mile was 5:56, then 5:57, and 5:53 - 17:46.8 for 3 miles. It was good to do sub-6:00 on all of those miles with pacing only on the first as opposed to on all. I think there was some tailwind, because on the way back there was noticeable headwind. I struggled on the second tempo. Part of it was the headwind, part I think being tired from the first one. My splits were 5:33, 5:35, 5:27 - 16:35.4 total.

Got home, ran with the kids. Jenny, and Julia did 2, Joseph 2, Jacob 1. Benjamin did 6.8. I did a total of 13.

P.M. 0.7 with Benjamin, 0.3 with William. 

Green Crocs 4 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.800.000.000.5013.30

A.M. Ran with Benjamin and Ariel, then with the other children. Benjamin did 6, Jenny and Julia 2, Joseph 3, Jacob 1. I ended up with 13. Did a pickup for 0.5 in 2:36.

P.M. 0.3 with William. 

Green Crocs 4 Miles: 13.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.3010.000.000.0020.30

A.M. Started the run with Scott, his friend Reed, Chad, and Matt Poulsen. I had not seen Matt since he graduated from BYU, so it was nice to see him again and running. Matt was a 14:04 5000 meter runner back in the day. The group gradually thinned out as people reached their target turnaround points. By the end of the first 10 it was just me and Scott. We ran a tempo on the way back. It was much nicer to do this run with a partner. This run is one miserable run. It is hard to find somebody who is fit enough, up for the pain that day, and has a schedule that works out, but finally I was in luck. Scott and I traded leads with shifts of about 0.5 miles for the first 7 miles. The pace had been around 5:33 or so on average up to that point. Finally the pace and the heat started to get to me, and I had to draft. With about 2 miles to go we gradually pulled up to Reed, who was doing a tempo run of his own, and he was able to join us for about a mile, which we did in 5:37. The last mile was uphill, and more exposed to the sun. I struggled on it, so it was 6:03. Total time for the last 10 was 55:54, which is my new record in this workout. Total time for 20 was 2:10:01.

Benjamin did 6, Jenny, Julia, and Joseph 2, Jacob 1.

P.M. 0.3 with William. 

Green Crocs 4 Miles: 20.30
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From jeffmc on Wed, Jul 11, 2012 at 09:19:37 from 68.227.0.199

I was looking at Benjamin's blog and I noticed his 400 pr is only 1:09. That concerns me a bit, because if he wants to really get to another level a 1:09 will not cut it. To put it in perspective, at the same age he is now I ran a 5:10 1600 and 1 year later I ran 4:57 and about 64 for 400 (I'm fuzzy on the 400 time, but that is pretty close and at best it was maybe a 62).

From what I can see Benjamin appears to be developing on a curve similar to where I was at that age (just with better aerobic development), and if he stays on that curve his sprint speed is not going to be good enough long term. It is just a thought I had, but I think that improving his 400 speed may help to improve his times at longer distances (800, mile, etc). Plus, it is hard to run 60-61 second laps for 3+ miles if you can barely break 60 for 1 lap

From Sasha Pachev on Wed, Jul 11, 2012 at 11:17:31 from 69.28.149.29

Jeff - I imagine he is quite a bit faster than 69 right now. He ran the first lap of 800 in 70, and then after that he had a 73. His best 100 is 14.8. His 69 comes from a workout he did with me about a year ago. I imagine he has about a 64 in him at this point with no specific 400 training, and maybe with three weeks specific training he will run 60-61.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The Sacrament meeting talks were on the birth of the United States and its role in the Restoration of the Gospel. One of the hymns was My Country 'Tis of Thee. I remembered some things. 2 Nephi 1:6 "there shall none come into this land save they shall be brought by the hand of the Lord". At the age of 16 while still living in the Soviet Union I had a strong feeling that I needed to learn English fast - my future would depend on it. Over the next three years I would study for 8 hours a day if I could find this much time. I practiced it at every opportunity. The entire time I never felt that I was learning a foreign language, but rather was learning a native language that was technically not native because I never learned it as a child. But it was nevertheless somehow native regardless. Later when I joined the LDS church and started reading the Book of Mormon, I began to understand why it was so. Our country is different in a special way. I wish we understood it better. It is not a reason to be arrogant, rather it is a reason to feel a strong sense of responsibility to keep the commandments of God, and to serve others.

Along with that I remembered my adventures in getting a US Visa. What a mess! And what an eye opener! An African American in the 50s was more privileged and less discriminated than a young man with a dream from a country with less developed economy and unstable political situation applying for a US student visa. "Give me your tired, your poor, your huddled masses yearning to breathe free" on the Statue of Liberty  not surprisingly is viewed in a way that is more or less similar to "we all need to eat healthy and exercise". A principle we theoretically admire and are anxious to preach from the pulpit but lack the grit to practice when initiative and sacrifice are required.

I also remembered the feeling of disappointment I experienced when I observed some people getting drunk on the 4th of July. I understand some people will take issue with this, and argue that there is nothing wrong with celebrating the American freedom this way. I used to argue back, including on this blog, but I think I am going to take a different approach. If you feel this way, go to the Lord in prayer and asking to show you why it is wrong, and if you really care to know, He will. If not, well, there is not much else I can say. I will quote a scripture, however - Isaiah 28:7 "But they also have erred through wine, and through strong drink are out of the way; the priest and the prophet have erred through strong drink, they are swallowed up of wine, they are out of the way through strong drink; they err in vision, they stumble in judgment."

Somebody in my ward asked Sarah if I felt excluded on the 4th of July due to my non-US upbringing. I do not feel excluded. I feel thankful to be in a country that the Lord has prepared and freed for a special purpose. I do feel sad, however, particularly on the 4th of July, when I contemplate the degree of ignorance among Americans to that special purpose.  

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From jeffmc on Thu, Jul 12, 2012 at 19:28:04 from 68.227.0.199

I have an old pair of track spikes that no longer fit me. Does Benjamin need a pair? They are a mens size 8.5, but they run small so it is probably more like a 7 or 7.5.

From Sasha Pachev on Mon, Jul 16, 2012 at 18:56:19 from 69.28.149.29

Jeff:

Benjamin actually could use a pair of spikes. Bring them by when you come. I am sure if they do not fit Benjamin, there will eventually be a kid in our family that will find them perfect at some stage in his running career.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.500.0012.50

A.M. Ran with Ariel and Benjamin. We did 6. Did a pickup for 0.5 in 2:37. Then more with other kids. Julia did 1, Jenny and Joseph 2, Jacob 1.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.501.501.500.0012.50

A.M. Took Benjamin for a time trial of sorts. I wanted to see what he could do on my 3 mile tempo course down the Provo Canyon. The target was something under 6:00 average, but we both knew that he would blow that away, the question was by how much. After a 2 mile warm-up uphill we started the run. I ran alongside for about a quarter to feel how fast he wanted to go, that quarter was 87, which had some uphill, then I moved forward and started setting the pace. We did 82, 82, 82 (5:33), then 83. I knew that those 82s would eventually end, but I figured as long as Benjamin was not complaining or falling back, I would hold it. The nice downhill ended, the next quarter was rolling. Benjamin started to struggle and hit 89. However, he regrouped and sped up to 86, followed by 87, which was not too bad. 11:18 at 2 miles, 5:45 for the second mile. I told him he was 2 seconds ahead of the 5:40 guy. He protested vehemently against the idea of working to stay ahead and insisted he had no juice. I knew that he was wrong, so I told him to be quiet. I knew he would be thankful in a mile. Sometimes you just need to throw away the things they tell you in child education/psychology classes and go with the natural father's instinct. Especially when the pace is 5:45, which I can handle, but I am definitely in no mood to talk going this fast. So I condensed my remarks to one phrase.

It worked quite well. He had two quarters of rebellion in 89 and 90. Then he smelled the barn, repented, and ran 85. At this point I thought all hopes of breaking 17:00 were gone. But Benjamin thought differently. He ran the last quarter in 76, which gave him 5:40 for the last mile, and 16:58.2 for 3 miles.

This was a decent time, given that my best on that course is 15:15. Day after day Benjamin is becoming a more equal workout partner, and pretty soon I am going to hear "Daddy, give me five" as he tries to make me go faster.

I ran 6 more afterwards. Jenny, Julia, and Joseph did 2, Jacob ran 1.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.600.000.701.2014.50

A.M. Ran 6 with Benjamin, did a pickup for 0.7 up the canyon at 5:45 pace, then more with the other kids. Jacob and Julia did 1, Jenny, and Joseph ran 2. I ran some more, found Jon Kotter on the trail, ran a couple of fartlek intervals with him. On the first one I was able to stay with him for about 40 seconds, then eased off and finished in 3:39 the distance that he covered in 3:22, which was probably around 0.75 miles. He thought that pace was sustainable for him for a little longer than a mile, but definitely less than 5 K. On the second one, I ran the first minute of his two minute interval. On the last one I stayed with him for the first 50 seconds of a one minute interval, and then finished it out to the minute maybe a couple of seconds behind, except he ran for maybe 65 seconds or so.

So I ended up with about 13 miles total distance. 

Benjamin got back his AP Calculus BC test score. It was 4 out of 5. Not too bad for a 13 year old taking his first official test ever. This gives him credit for Math 112 at BYU. Math 110 as well, but it is irrelevant given that 110 is a prerequisite  for 112. We will try to hit 5 next year with more maturity and test taking experience so we can move Math 113 out of the way as well.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.500.000.000.0014.50

A.M. Trip to Zion's Park. In St. George ran with Clyde and Benjamin. Clyde did 8, I did 10, Benjamin did 6. Then I added 2 with Julia and Joseph. Jacob did 1.

P.M.  0.5 with William, 2 with Jenny.

Green Crocs 4 Miles: 14.50
Night Sleep Time: 6.50Nap Time: 0.00Total Sleep Time: 6.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.301.500.500.2012.50

A.M. 6 with Benjamin, we did a pickup for 1.5 at sub-6:00 pace. 2 with Jenny, Julia, and Joseph. 1 with Jacob. A short pickup with Jon Kotter for a minute at about 4:30 pace. Another pickup at 5:44 pace uphill for 0.5. Total of 12 miles.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.0016.000.000.0018.00

A.M. Today was the Deseret News Practice Run. I had two purposes. Measure how long it takes to get to the start of the race from my house following the magic route through Heber, Kimball Junction, and Jeremy Ranch road; and to run the first 16 miles of the course to remember what to expect, as I have not done that since 2008. Time flies. So I drove up with Ariel. It took 1 hour and 22 minutes. Then Ariel drove further to do his run, and I ran the 16 miles. 

I started right by the Morgan County/Salt Lake County sign, but I think that was wrong because my first mile was 6:19. I think part of it was starting at the wrong place, but part also was just from running too slow - I started with zero warm-up, and had a hard time kicking into gear. The subsequent miles were more normal, but still slow, considering I was going down 8% grade. 5:43, then 5:29 I think. 29:02 at 5 miles. Still feeling sluggish. To make matters worse, somehow I managed to run the 6th mile in 6:24. It had some uphill, but not that much. It should have been at least 6:10. The next mile up the Little Mountain was 6:58, followed by 6:19 which was about half up and half down. When I saw 48:43 at 8 miles I told myself it was time to wake up and try to start running. I was not sure if I did have that wake up in me, but the next mile showed I had at least some juice - 5:23, followed by 6:01 10th mile which has a detour to the subdivision. It was a bit slower than it should have been because I slowed down looking for the turnaround sign. It was not easily visible I did find it painted on the road, however,  and with that obstacle past me, got going again. The mile split was 6:01 with 1:00:07 at 10 miles. 

It was getting warmer, and I was running without water or fuel. However, the next two miles were good - both in 5:33. It felt too aggressive in the anticipation of the Hogle Zoo monster encounter, so I eased off a bit, and ran the next one in 5:38 - 1:16:51 at 13 miles. 15 mile split was 1:28:21 - the miles were 5:48, 5:42 I think. The last mile had the notorious Hogle Zoo bump that can help you evaluate how much glycogen you and your competitors have left in their legs. If there is a decent amount, it feels like a bump. If not, it feels like an endless climb, which is a bad sign because you still have more than 10 miles left. This mile was 5:54, it felt more like a bump than an endless climb, and I was happy with that. Total time was 1:34:14, with which I was not as happy, but since the last 8 were decent, I can claim that the first 8 were just a warmup.

I was also happy that Ariel showed up in my car and rescued me from the Hogle Zoo monster right as he began chewing on my quads and calves. There was some damage left, though, and I could feel it. It should heal up and get stronger on the day of the race.

The kids ran on their own, all except William and Joseph. Benjamin did 6, Jenny and Julia 2, Jacob 1. 

P.M. 2 miles with Joseph. Julia ran 0.5 with William.

Green Crocs 4 Miles: 18.00
Night Sleep Time: 6.00Nap Time: 1.50Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. Was tired, fell asleep during one of the talks. Getting up at 5:00 AM twice last week got me. Caught the other talk, though. It was on unity. Then went to the investigator/new member class where we had a lesson on creation, and then we had the Elders' quorum lesson on missionary work.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

A.M. Ran with 6 Benjamin, 2 with Joseph, and 2 myself. Jenny and Julia did 2, Jacob 1. Jacob did a mile time trial. We tried to break 7:30. He started OK, but was having an off day. His laps were 1:50, 1:54, 1:56, 1:57, and the total time was 7:40. We will try again on Friday hopefully with better results. My legs were quite sore from Saturday, mostly quads, but also calves. So I ran only 10 total.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.250.000.2512.50

A.M. Did a 400 meter time trial with Benjamin on the track at Orem High. Took him through the first 200 in 31, then let him take over to see if he could drop me, but he got a bit complacent and did a 17 for the next 100, so we were 48 at 300. After that both of us tried to accelerate, but had a hard time shifting gears. So we ended up with 64.8. Next time we try this, I'll just have him try to outrun me in the last 100. Nevertheless, it was a good result for speed given that we have not worked on this distance at all, and he is only 13 years old.

Then we paced Jenny through an 800 meter time trial. It started with some confusion. I told her to go through the first 400 in 90, and then if she could not keep the pace run the best that she could. She went through the 400 in 90 and then stop because she felt she could not hold 90 anymore. So we clarified the confusion, gave her some time to rest, and made the best of the situation. Now she was too tired to go with the plan A, so we did the plan B. First lap in 95 or so, and then try to hold it. She was too scared and ran 98. Then I told her she could break Joseph's record if she sped up, and she did closing in 94 with the total time of 3:12. This is the first PR in distances 800 or longer that she got in over two years.

Then we ran home and ran with other kids. Julia, and Joseph did 2, Jacob did 1. Benjamin total of 6. I added 6 more after that for the total of 12.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

A.M. 6 with Benjamin, 2 with Jenny, Julia, and Joseph, 1 with Jacob, 1 more alone, total of 10. Tapering for Deseret News.

P.M. 0.5 with William. 

 

Green Crocs 4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.500.0010.00

A.M. 7 with Benjamin. Jenny and Julia ran 2, including 1 with Jacob. I ran 2 more with Joseph, and 1 more alone. Felt like turning the legs over a bit and ran 0.5 uphill by the house at 5:30 pace. 

P.M. Sarah took William for 0.5. 

Green Crocs 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.001.500.0010.50

A.M. Today was Jacob's last chance to break 7:30 before turning 6. So we did a time trial on the track.We drove to the track so that Jacob would not have to run too much for his warm-up. A little kid needs only maybe a quarter mile jog, no more, before a mile time trial, and he does need to do strides. Joseph, Jenny, and Benjamin were assisting in addition to myself. Aside from bragging rights a personal Palm Pilot was at stake. Yes, I know Palm Pilots are old, but my income, while good and sufficient for our needs, does not yet allow us to provide more expensive devices for a 6 year old even if they earn them. In the meantime, Palm Pilot can be used to read the scriptures, to play chess, and to learn about various mathematical functions on the calculator among other things. Jacob was quite excited about the prospective of owning his first electronic gadget. 

The first lap was 1:52, just as planned. On the second lap I became concerned because we did it in 1:55 with me having to keep asking Jacob to give me a low five.  So Joseph, Benjamin, and I explained to Jacob in no uncertain terms that he needed to speed up. His natural tendency to obey came handy, and he sped up completely on faith believing that even if he thought he could not do it, if Joseph, Benjamin, and I thought that he could, then he could. His third lap was 1:50. This dropped Jenny - she said she was not feeling good. We do need some instruction that when you are helping your little brother in a time trial, even if you do not feel good, you should just push through it and keep the pace. But it was not the time for this type of instruction as we were trying to get Jacob to do another lap in 1:50, which would give him 7:30 for the mile. He hesitated some, hitting the next 200 in 57, so now he needed a 53. Then he got going and hit 26 for the next 100. Now he had it in the bag, more or less, but a 5 year old kid never has it in the bag. He can always panic and slip to some out of character pace, and lose the precious bird that was already in his hand. So in the last 100 I started clapping out the rhythm and saying ta-ta-ta, as Benjamin and Joseph kept cheering. His last 100 was 24, and he finished the full mile (not just 1600!)  in 7:27.8. I ordered the Palm Pilot as soon as I got to the computer.

Jenny, Benjamin, and Joseph ran back to the house (about 1 mile), while I drove Jacob. Afterwards, Joseph and Jenny ran another mile with me, and I ran 2 more with Julia, and 3 more alone with a pickup in the last 1.5 in 8:36 - this gave me the total of 8. Benjamin ran 6.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.250.000.750.508.50

A.M. Ran 8 miles with Chad. In the first 2 miles we ran with Jenny, Julia, Joseph, and Jacob. Today was Jacob's birthday. He turned 6. 

Then we ran 6 more miles with Benjamin. I thought it would be good for all of us to shake the legs out, so I proposed a 1.25 mile pickup down the Provo Canyon. I gave Benjamin a chance to pick the pace, he said if I let him choose the pace, it would be 8:00 mile. So with this deferral, I said the pace would be 82 seconds per quarter (5:28 per mile), and I would run in front to set it. We did the first quarter in 82 as planned. However, to do that we had to work against a gust of headwind. So applying the same effort the second quarter ended up being 80. I noticed that Benjamin was fine at 80, so I just kept it. But it ended up being too fast for Chad and he dropped back a bit. The next quarter was not marked, however, we did the next half mile in 2:38. I suppose I was getting a bit excited. So we had 5:20 at the mile. Then I realized that if we ran under 76 Benjamin would get a mile record for the last mile of the pickup. So I silently picked up the pace to see if he would respond. He did. Our next 200 was 37. In the last 200 I cranked it up some, and Benjamin kept responding, and even trying to pass me, so we ended up with 33 for the last 200, 70 for the last quarter, 6:30 for 1.25, and 5:08 for the last mile. This is Benjamin's new canyon mile record.

Chad finished .1.25 in 6:46, with the last mile in 5:24.

P.M. 0.5 with William. 

 

Green Crocs 4 Miles: 8.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The Sacrament meeting talks were on the LDS pioneers. Both were good, but for some reason I was too tired during the first, and learned by means of Lehi's dream. Maybe I know that I'll be running the marathon on Tuesday, so my body is proactively regenerating. This rest did, however, give me energy for the second talk and I absorbed it quite well. Then I went to the new member class where the lesson was on Adam and Eve. I ended up teaching the second half of it because the regular teacher got an emergency work call and could teach only the first part. After that we had a lesson in the Elders' Quorum on Elder Halstrom's talk on the difference between activity in the Church and activity in the Gospel. This was one of my favorite General Conference talks. I liked how he emphasized that the purpose of having the Church to begin with is to help us develop an active knowledge and a testimony of Jesus Christ, to make us different people who act according to His teachings instinctively. It is possible to go to church every Sunday, but still make very little progress in achieving that change. Thus it is important to examine yourself regularly and make sure that you are not getting lost in the multitude of routines without developing a testimony of Christ.

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.000.000.250.756.00

A.M. Total of 6. Took Benjamin for a 1200 meter practice run on the track in preparation for the sub-5:00 mile barrier assault. It was going to double as my pre-marathon glycogen buildup stimulation kick. Benjamin is now fast enough that we can kill two birds with one stone. I took him through the first quarter in 75, exactly as planned. Then I sped up a little bit and did a 74. I could tell Benjamin was struggling, so I eased off. I think I was too anxious to ease off because the pace was hard for me as well. Next 200 in 39 - oops. Tried to pick it back up, last 200 in 37, 3:45.4 for 1200. Benjamin set a PR for 1000 en-route - 3:08. He said for a second he considered running another lap to make it a mile.

Jenny and Julia came with us as well to do their 400 meter time trials. I paced them each individually. Julia ran 96.2. That is her record, but something is wrong with it. Joseph, who is 2 years younger, has run 86, and in the 7-9 age range there should not be much of a difference in speed between a boy and a girl. I think she has a hard time sprinting all out - maybe a mental block from running distance all the time. I am going to do some sprint work with her to fix that. 

Jenny ran 83.5 with an even split. When we got home, Benjamin ran 1 mile with Jacob, then more to make the total 6 miles. I ran 2 with Joseph. Total of 6 miles for me as well. 

Green Crocs 4 Miles: 6.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Deseret News Marathon (26.22 Miles) 02:34:09, Place overall: 3
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.3026.220.000.0026.52

A.M. Deseret News Marathon 2:34:09.8 3rd place, $250. Report is finally finished. Here is the picture of all of our family running to the finish line:

Family Finish 

And here is another:

Family Finish 

Was able to sleep in until 3:00 AM even though I live in Orem thanks to Ariel's help who drove with me to the start of the race and took the car back to the finish.  We bypassed the possible road closures by driving through Heber, I-80, then Jeremy Ranch Road connecting to Hwy 65, then on to the top of the Big Mountain through the back. The whole procedure took 1 hour and 39 minutes, which included a stop to change clothes and go to the bathroom. We saw a deer, three live skunks, and one dead one. 

This race was going to be a test of what my back strengthening exercises have done for me in the context of the marathon, particularly its second half. I already knew my uphill running had improved. My suspicion was that given proper fuel and aerobic capacity uphill performance correlated with the ability to hold speed in the second half. This race to some extent supported this hypothesis. 

Account of the race by mile:

Mile 1 - 5:24 - maneuvered through a group of younger guys that maybe were too excited at the start. I think the pace was right for them if they had been properly trained for the marathon, as they were able to converse at it, but because of the lack of preparation they could not sustain it. I instructed them to do the tangents right. I suppose different people have different levels of geometric intuition, as this idea was not obvious to them. Over the course of Deseret News Marathon being on the wrong side of the road too frequently can easily add half a mile to the distance. I must admit that I had ulterior motives - if they are on the wrong side of the road, I cannot effectively draft behind them as the extra distance cancels out the benefits of drafting. They asked me what I was hoping to run. I told them I would be happy with 2:35, but even happier with 2:30. As it turns out I ended up a bit happier than just happy.

Mile 2 - 5:04 (10:28) Caught up to John  Rosswog (Rossy on the blog). Did not recognize him, but he recognized me. He was going out too fast and he knew it, but his idea was to cover some distance at a good speed before his injuries start limiting him. I was happy to follow him, and he was happy to break the wind for me for the next few miles. He told me that ahead of us we only had Fritz, Alden, and Albert. I was pleased with this mile - 5:04 came with less effort than I expected, even adjusting for the grade.

Mile 3 - 5:05 (15:33) Another fast mile, good downhill. Running with John.

Mile 4: - 5:37  (21:10) The grade leveled out some, plus John took the foot off the gas. Earlier he had it too far down for me, though not so far that I would take the initiative to drop back. Now it felt like it was about 5 seconds per mile off the right effort for me, but I was OK. There are plenty of opportunities to make that up on this course.

Mile 5  - 5:46 (26:56)  There was a little uphill section where I passed John and moved forward. But as soon as I did, I realized I needed to do a VPB. Did a quick one, about 20 seconds or so. John passed me and gapped me by 10 seconds or so, but I quickly closed and passed him back. He was familiar with the term VPB from the blog, and knew it was not a speed workout.

Mile 6 - 6:12 (33:08) Uphill mile. Does not look like a big uphill, but there is enough to justify running slower than 6:00. Was happy with it because in my training run a week and a half ago I did it in 6:24. 

Mile 7 - 6:33 (39:41) Climb up the Little Mountain. Was expecting about 6:50 from the effort. Was very happy to get 6:33. Timed the gap with the leaders - it was about 3 minutes. Saw the photographer. Remembered a Russian song about a soccer goalie and and a photographer. The goalie is very good, rarely gets scored on. That is what attracts the photographer to the goal. He is waiting for that rare moment. He talks to the goalie pleading with him to let the other team score so he can get a good picture. The goalie of course refuses multiple times, but the photographer persists. Finally, there comes a ball that the goalie cannot stop. The photographer takes the picture, which the goalie wants, and gets it in the size of 2x3 meters to hang up at his home as a reminder of what he should not do. The goalie says: "I curse the moment when I played into the hands of the photographer, because now I think when I intercept the ball about the multitude of pictures I have ruined, and I am being tormented with shame."  I find this humorous song very good for teaching Benjamin Russian. I also find myself thinking about it when I am in pursuit in the marathon and am aiming for passing somebody closer to the finish downgrading his position in a demoralizing manner. But that is the nature of racing. When you upgrade your place, you downgrade somebody else's. When somebody upgrades his, he downgrades yours. The wonderful thing about runners is that for the most part they know how to avoid bitter feelings even if getting passed involves losing money.

Mile 8 - 6:03 (45:44). Half of this mile is the continuation of the Little Mountain climb, the other half is going down. Was hoping to hit it under 6:00 after the 6:33 earlier, but missing that by 3 seconds while holding back a bit was OK. 

Mile 9 - 5:46 (51:28). I hoped to run this mile in 5:20-5:25, and I probably did, but there was another VPB in it, this one a bit longer due to some logistical challenges. To maximize VPB efficiency I did not time them, but I estimate the total loss from the two of them to be about 40 seconds.

Mile 10 - 5:57 (57:25). Detour into the subdivision with uphill and a 180. So not a very fast mile. Was happy it was under 6:00. In my training run it was 6:01. Saw Albert, timed the gap, it was around 1:20. Saw Steve Anderson on the way out, estimated the gap as well, I think it was more than a minute. Positive on both ends as I was feeling strong - having done the training run a week and a half ago I also knew that this feeling meant I would be strong for at least two miles after mile 16 - and I knew that both competitors would have reasons to feel weak in the same miles once the Hogle Zoo Monster attacked them.

Mile 11 -  5:38 (1:03:03). Was hoping for 5:33 like in the training run, but I think when I did it then I tried to make for slower start and pushed it too hard. I remembered it feeling to hard back then, and I was able to compare the effort in my mind with this one. This one felt more relaxed, and it also felt right. So I decided to maintain the effort without increasing it. It was difficult to do as I began to see Albert, but I kept telling myself not to overexert myself. Unless he decided to purposefully take a break (why would he?), his pacing suggested that some place around mile 16 he was going to get attacked by the Hogle Zoo monster, and once that monster injects his deadly poison, things are not looking good for the runner that falls prey to that evil creature.

Mile 12 - 5:35 (1:08:38). Adjusting for the observations in the previous mile was going to be happy with anything under 5:40. Got 5 second bonus, said a prayer of thanks. I actually have been working on developing a habit to say a prayer of thanks after every good mile. If it was not what I hoped for, still a prayer of thanks that I am still going, and prayer for direction for the rest of the race.

Mile 13 - 5:39 (1:14:17). About what I expected, but towards the optimistic range. This was a tell-tale mile. A relatively small slowdown in this particular mile is often a precursor of a serious crash. So I ran it crossing my fingers, paying close attention to how I felt, making sure I did not overexert trying to make myself believe I had more juice than I really did while wasting the little bit that I had. 

Half-marathon - 1:14:51. Time to evaluate the race. Technically I am on pace for sub-2:30. Realistically I knew that 1:18 in the second half would be a very good result. First, the second half here is not quite as fast as the first even if we are comparing fresh legs run. Then you have the issues of beat up legs. You could be feeling good otherwise, but trashed legs will quickly stop your progress.  I did some disaster planning as well, and estimated that in case of a bad disaster it could be 2:40, which is bad, but still better than Utah Valley. Knowing that I could crash badly and still improve on the marathon I had run earlier gave me a mental boost. My mental approach to avoiding disaster in the second half is to focus on hitting sub-6:00 for as long as possible, and tell myself that with each sub-6:00 I am quadratically (faster than linearly but slower than exponentially) moving myself away from disaster.

Mile 14 - 5:39 (1:19:56)  Happy with the result. Gradually catching Albert. Telling myself not to hurry. Trying to relax.

Mile 15 - 5:36 (1:25:32). Sub-5:40 was quite a bonus on this mile. Aside from putting me away further from disaster, it also indicated that I still had some juice.

Miles 16 and 17 - 11:29, 5:44.5 avg (1:37:01). Somehow missed the mile marker 16. Caught up to Albert shortly afterwards. He picked it up. I was happy to draft. I asked him how he was feeling, expecting to hear "not that good", then with the plan to invite him to sit back and relax. I do not believe in passing with authority at mile 17, especially when you closed more than a minute in the last 7 miles and are already running the pace you believe to be ideal. A surge is bad for your pace to begin with. However that is not everything. You may want to think that it is good to drop your opponent ASAP leaving him nothing to latch on to, nothing to hope for. The truth of the matter, in a situation like this you need him. You do not want to run alone, you will run slower. Even if he cannot push the pace, he can scare you from behind, and that helps. And if you have closed a minute rather quickly without trying too hard, unless your competitor has been playing some kind of a silly game, he is dead meat already. The question is if you are willing to help him run a minute faster than he otherwise would, while running 30 seconds or so faster yourself. So I wanted Albert to go with me, but I think he was in the wrong state of mind, possibly due to fatigue. He first told me he was feeling fine, and set a good pace while we were going downhill.  Then we were going through a curve, and he was not hugging it as well as he should have. I pointed it out to him, but he said he wanted to run where he did. I moved to the inside of the curve, and naturally started to pass him without much extra effort. Then we started going uphill. Albert is bad on the uphill, and I believe the reason is known. He was born with a heart condition - he is missing a flap in one of his heart valves. In spite of that he found a way to run a sub-2:30 marathon on a non-aided course (Chicago). On the uphill the heart has to pump harder. So when we hit the uphill that weakness combined with the overall fatigue of the race became a factor for Albert and he dropped back. Now I was in third place, where I stayed until the end.

Mile 18 - 6:03 (1:43:04). This mile was uphill. This is the mile that measures the damage from the encounter with the Hogle Zoo Monster. At this point I knew that my pre-race prayers have been answered. I was praying that I would have the strength to fight back when the Hogle Zoo Monster attacked me. Sarah thought it was rather funny, and perhaps maybe not appropriate to pray this way. But I figured that the prophets in the Old Testament have used a lot of imagery in their writings, and I suppose this would have carried over into their prayers as well. So I felt it was OK to reference the Hogle Zoo Monster specifically by name in a prayer. Regardless, I was thankful to have received that strength, and particularly for this mile because it proved that I did. 

Mile 19 - 5:57 (1:49:01). Now going downhill. I cannot get going anymore like I did before my encounter with the Hogle Zoo Monster, but I am in the "zone", and I am still sub-6:00, and that is all that matters. Each mile under 6:00 carries me further away from disaster in quadratic proportion.

Mile 20 - 6:07 (1:55:08). Not bad. This mile was partially down and partially up. Not a great split, but still holding my own and getting further away from disaster.

Mile 21 - 6:29 (2:01:37).  Uphill mile. I was hoping for 6:20. On the positive side I felt strong, in control. Only 5 miles left. Looking ahead at the police lights, hallucinating it is the leaders coming back to me, but every single time as I get closer I realize the car is not moving and is just guarding the intersection. Isaiah 29:8 "It shall even be as when an hungry man dreameth, and, behold, he eateth; but he awaketh, and his soul is empty: or as when a thirsty man dreameth, and, behold, he drinketh; but he awaketh, and, behold, he is faint, and his soul hath appetite: so shall the multitude of all the nations be, that against mount Zion". This repeating experience certainly makes me not want to fight against mount Zion.

Mile 22 - 5:48 (2:07:25) Nice downhill mile. Happy to be sub-6:00 again, even if it is just for one mile. 

Mile 23 - 6:19 (2:13:44). This one was mostly downhill but it had a climb on 13th east. I am starting to lose pace, but surviving. During this mile I was greeted by three women. When work hard I block out my peripheral vision. So I had a hard time figuring out who they were. I did recognize the voice of Michelle Lowry, which I thought maybe was a hallucination as I was not expecting to see her in Utah. Per Allie's report, they turned out to be Melody, Josse, and Michelle Lowry indeed.

Mile 24 - 6:07 (2:25:51) . Nice downhill mile. 6:07 is not sub-6:00 but it better than 6:19.

Mile 25 - 6:20 (2:26:11). Downhill start, then flattens out. Rob Murphy appeared with Powerade. I needed it. The thirsty man was drinking, and it was real. Rob gave me an update on Fritz and Alden, and verified that I was safe for third. Thanks Rob for your kindness. 

Mile 26 - 6:45 (2:32:56)  This mile starts with a brief visit to the parade route. I was hoping for some crowd support but instead as soon as I got there I was attacked by the smell of tobacco and grease. I thought - these people do not really care to see the marathon. We do not really care to smell their grease and tobacco at any point in the race, and mile 26 would be the worst possible spot for that. Why send us through the parade route at all? Then I thought - if only one of them decides to change his lifestyle and begins to exercise because he sees the marathon it would be worth it for me to endure the smell of grease and tobacco at mile 26. Past the parade route there was another parade. A parade of construction cones. However, I had something to look forward to. We now have five children that can run a quarter mile at my marathon pace, so our five oldest would be joining me at mile 26.

The part of the marathon that makes it infinitely longer than just 26 miles - 1:16, 5:47 pace  (2:34:12 by my watch, we'll go with that for the purpose of calculating the split). Benjamin, Jenny, Julia, Joseph, and Jacob joined me at the mile marker 26. As soon as they did I forgot about the pain of the marathon. This was the best marathon finish I had ever experienced. Feeling this overwhelming family support gave me the extra strength to speed up from 6:40 or so to sub-6:00 without realizing it. Our family finish would have been incomplete without the whole family crossing the line. So Sarah with William and Stephen in a stroller strategically positioned herself to within about 70 meters of the finish, and timed her move as she saw us coming. To my surprise she was moving at a good speed. I was not going to let a pregnant woman pushing a stroller with two kids cross the finish line before me even if she was running for only 70 meters and started ahead, so I kicked to pass her just in time. All of the kids handled that kick fine except our little Jacob - he came in a couple of seconds behind. This is the first time we have ever attempted this logistically challenging task of crossing the finish line together without losing the competitiveness of the finish. Next time we will time his move a little better.

This finish was a great experience for all of us. We decided we will now make it a family tradition for all marathons that the whole family can attend.

Second half was 1:19:22 vs 1:14:51 in the first, so positive split by 4:31, which is not too bad for this course. The only time I recall competitive negative splits here is the Kenyans running the race tactically. Probably Fritz would be the best benchmark of the natural difference of the two halves. This year he ran 1:09/1:13, last year 1:09/1:15. He splits his other races with equal speed quality halves anywhere from even to 3 minutes positive. So I think we would be safe to say the natural split difference on this course is about 3 minutes, which makes my split today only a about a minute and a half effectively positive, which is a big deal for me.

After the race Bob Wood came up to me in disbelief looking at my Crocs and asked me if I really ran the whole way in them. I replied that I did, he said he had never seen this before. He wanted to see the soles. There was quite a bit of other commotion about the Crocs with people taking pictures of my feet and a radio interview. But I have to say that the Crocs did extremely well on this course. They stayed on even on the 8% downhill grade, unlike the years when I ran this course in non-Crocs shoes I had no blisters or bloody toes, and my quads were good enough to run 6 miles without limping, including a quarter in 91 pacing Julia, the next day.

Friz won with 2:21:58, then Alden 2:24:40 in his first marathon (14 mile is the wrong place to surge in this race. In fact, I do not think any place is a good place to surge before mile 23 for sure, but by then it may not be necessary. The right way to run this course is maintain contact with the minimum effort until your competitor is out of juice, then walk away. Let the hills and the distance do the beating of the competitor, no need to try to take it into your own hands). Steve Anderson was 4th with 2:38:17, then Albert with 2:40:37.

P.M. Kids ran on their own. Benjamin did 6, Jenny, Joseph and Julia 2, Jacob 1. William ran 0.5 with Sarah. 

Green Crocs 4 Miles: 26.52
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Rob Murphy on Tue, Jul 24, 2012 at 21:07:15 from 24.10.249.165

This is an epic race report and the suspense is killing me!

I am going to add "each mile under 6:00 carries me further away fro disaster in quadratic proportion" to my permanent lexicon.

From Rob on Wed, Jul 25, 2012 at 07:26:24 from 206.71.84.68

Seems to be your best performance in quite a while. Good job coming back with all your busy life changes of late.

Nice talking to you for a few minutes yesterday.

From Steve on Wed, Jul 25, 2012 at 08:22:58 from 66.87.66.80

I had no idea people put this much thought into a race! I was mostly thinking about what I would have for breakfast when it was all over. You ran a smart race. Next one I'll be following you..

From scottkeate on Wed, Jul 25, 2012 at 09:09:20 from 216.49.181.254

Smart race, Sasha! Nicely done! This is an epic report. I agree. You obviously have a much larger database between your ears than I do. Guys like you and Rob can probably get away with the use of "quadratic proportion." If I were to use the term, the usage and grammer police would arrest me for fraudulent activities.

Your Saturday tempo training runs have been huge for me. I am a fan! Thanks!

From Burt on Wed, Jul 25, 2012 at 10:04:45 from 72.223.80.161

Great job Sasha! How could you not recognize John? He's like 8 foot tall.

From Superfly on Wed, Jul 25, 2012 at 10:34:53 from 74.211.21.81

Good race Sasha. Way to battle and get some money. If I could have only talked you into doing Bryce then you'd have cash in back to back races:)

From JimmySG on Wed, Jul 25, 2012 at 15:04:32 from 168.178.86.181

Great race! It sounds like the finish with the whole family was the perfect ending to the race.

From allie on Wed, Jul 25, 2012 at 17:09:16 from 161.38.218.168

your reports are always full of great information and helpful analysis. i often read your past reports right before a race for the best inside scoop -- i read your des news 2008 report (again) on sunday.

great race and congratulations on the third place finish. i saw the picture of you finishing with your family running alongside you -- i bet that was a special moment.

i too have had similar thoughts about running along the parade route, as there seems to be little to no interest in the runners, often to the point of completely disregarding that there is a race going on. in 2009, someone threw a handful of "snaps" fireworks right at my ankles! i think many of them see it as boring (or at least less exciting than the 10k), because at that point in the race most everyone in the field has slowed considerably, often to a jog or a shuffle. it's probably more frightening than it is interesting or exciting.

james and i love your hogle zoo monster analogy. we've both spent time running along wasatch trying to capture it, but i'm not sure it's possible. you just have to face it on race day and hope you don't get caught it one of it's traps. congratulations on escaping it's grasp. i was an easy catch yesterday :)

From RileyCook on Wed, Jul 25, 2012 at 19:10:44 from 65.130.72.198

Awesome race Sasha and a great, detailed report. I like how tactical and prepared you are for your races, mile by mile. Congrats on the top 3 finish.

That's a cool picture of your family all finishing together too!

From Laputka on Wed, Jul 25, 2012 at 20:42:56 from 98.202.142.68

Congratulations on your finish, that's an impressive time. Looks like you are going to rule the masters division within a year, are you excited about this? I ran this race in Crocs too, last year as well and Ogden. Great running shoe!! Your blog, and advice has helped me more than anything. Thank you!

From Jake K on Thu, Jul 26, 2012 at 10:46:20 from 155.100.226.54

I love that picture of the family finishing together! Really awesome.

Fantastic report, and congrats on another very strong marathon performance and a podium finish.

A 4 min positive split is pretty good on that course. You held it together and finished strong.

From steve ash on Sat, Jul 28, 2012 at 06:04:16 from 174.52.177.84

A great race Sasha. I was particularly impressed how you powered up Little Mountain and the strength of your closing miles.

From josse on Sat, Jul 28, 2012 at 14:05:39 from 70.196.204.20

Great job on the marathon, so fun to see you and cheer you on. I have often wondered if you see who is cheering you on but you had both eyes open so I thought you might have. You looked strong when we saw you.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.250.250.000.006.50

A.M. Best recovery ever after DesNews. I've run the race 6 times since they moved the start to the top of the Big Mountain, and the current course variant 4 times. From what I can remember this is the best recovery I ever had. I think the only time that it might have been better in the entire history of me running Deseret News is 2003, but back then you dropped only 1700 feet. I was able to run 6 miles more or less normally, which included Julia's 400 meter time trial in 91.6.

I was rather surprised because I had a not so great recovery after only 16 miles at a slower pace a week and a half ago. So I was expecting quite a bit of misery after this one - more than I wanted to imagine given that this was 26.21 and not just 16. However, something was different. Possible reasons, likely combined:

 

  • Crocs shift some of the burden from the quad to the calf.
  • The 16 mile run a week and a half ago did some conditioning magic possibly with the help of the Crocs
  • There was an increase in the back muscles strength, so they were able to take some of the shock.
  • The increase in the back muscle strength did something to allow  a good conditioning response from the 16 mile training run 

 

Benjamin did 6, Jenny 2, Jacob 1. Julia and Joseph both had a total of 2. Joseph did a quick 400 as well - 89 seconds. 

P.M. 0.5 with William on the track in 5:46. 

Green Crocs 4 Miles: 6.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

A.M. 6 with Benjamin - ran into Scott Keete and his friend and joined them for about a mile, 2 with Joseph, Julia, Jenny, and Jacob. Legs feeling better, although some soreness is still present.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.301.000.000.2010.50

A.M. Joseph wanted to run a mile time trial today. Julia helped. We drove to the track, did a warm-up there, and then started. Joseph ran 6:52.9 with the splits of 1:42, 1:45, 1:42, and 1:40. It was probably 1:40 high. The 3 seconds otherwise were lost on the extra 9.34 meters from 1600 to the mile. This is his new PR by 2 seconds. I do think that with competition that would motivate him he could run 6:40.

Part of the problem was that Julia was not in a good mental state to help today. She was supposed to race him in the second half, but she only did a 200 in 49 to which Joseph responded, but then dropped back and coasted to 3:45 finish saying she was not feeling good. I explained to her that a fast 800 meters never feels good. So we are going to do an 800 time trial on Monday hopefully with better results.

Benjamin was at the Youth Conference and ran 3 miles there. Joseph and Julia ended up with 2 miles total. Jenny ran 1 with Jacob, and 1 more alone - 2 total. I ran 8 more. Met another runner on the trail - turns out he just signed up for the blog - his name is Nelson. We did a couple of pickups to measure his conditioning and potential. 100 in 16.8, 200 in 33.5, then a mile in 5:48. I also ran into Neal Ferrin who just got married. He was running, his wife was with him on a bike. Just like Sarah and I 15 years ago. Ran with them for about 0.75 at the end.

Total of 10 miles for today. Legs felt virtually painless today, but I could feel in the 100 and 200 pickups that they lacked the strength. I actually was trying to hit 15.5-15.7 in the 100 and about 32 in the 200, but my sense of pace was way off. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.900.002.001.1014.00

A.M. Jeff and Kimia McClellan came over for a visit on their way to Ames, Iowa where Jeff will be doing a PhD program in exercise physiology. Jeff asked me if I would pace him through the 3 mile tempo run on my Provo Canyon course. Jeff has had some health struggles since the end of last year, and got out of shape. However, in the last couple of weeks he resumed more or less normal training, and wanted to test where it got him. I assumed he wanted me to pace him at 5:30 pace or so. However, his plans were to run sub-5:20. Now at that this would be more of a push each other, as the fastest I've run this course this year is 15:49, and I had just run a marathon. 

We started with 2 miles with the kids - Jacob did 1, Joseph, Julia, and Jenny did 2. Then we ran easy for another 5.3 or so to get to the start of the tempo. We ran the first quarter in 80, and it was Jeff's last quarter in 80 or slower. After that it was 77, 75, 75 (5:07). I felt that I did not have the strength to hold this pace for much longer, so I backed off, while Jeff continued. My next quarter was 77, after than I coasted at 5:30 pace more or less to the finish. Second mile was 5:24, and the last one 5:27, total time 15:58.3. Jeff did 15:17. This is not quite his top shape level, of course, but he is getting into shape fast.

We jogged some more to make the total 14 miles. We also did a speed test running 100 meters all out twice. Jeff did 14.2 and around 14.5. I did 15.2 and then 14.7. So my top speed was actually quite good today, but after a 5:07 I felt like I lacked the strength for sub-5:20 pace the rest of the way.

 Benjamin ran 4 miles at the Youth Conference.

Green Crocs 4 Miles: 14.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. The Sacrament talks were on the Atonement of Christ. Then we had a lesson on Alma 32, which talks about faith. I have some thoughts about faith. When we teach a child to do something that he struggles to have the initiative to start or finish we may sometimes use a reward. At first the reward has to be immediate. As the child matures, the reward can wait longer and longer. Eventually he does what we've been trying to teach him with no external reward as he recognizes the intrinsic value of what he is doing. That is what God does with us in matters of faith. For example, when we first begin to pay tithing we may receive dramatic blessings such as extra money appearing out of some unexpected source to take care of an urgent problem. I suppose the Lord knows this commandment is difficult, as such blessings seem to continue for a long time after you first begin to pay it. But then as your understanding of the law increases, you no longer need to rely on the external physical reward. You do things that are natural in the Celestial Kingdom naturally as they appear self-evident. You are more confident than ever that something good will come out of it either now or sometime in the future, either in this life or the next, and likely more than one thing, but that is now why you do it - you just do it. The question of "what did I get out of obedience?" becomes irrelevant, in fact rather silly. You realize that it is neither possible nor necessary to scientifically itemize each blessing and tie it to some specific act of obedience. Rather you acknowledge that exercising your faith and obeying always puts you in a strong position  from which you are eventually able to draw a multitude of blessings.
 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Steve on Sat, Aug 04, 2012 at 21:06:32 from 66.87.65.0

I like that analogy, also explains why people are happy at whatever level they are at sometimes.

Today for the first time in a while I plugged in some numbers into your race predictor from my running this year. It's interesting that although I've ran 8 Marathons this year so far (12 by year end planned) all are pretty much dead on what your calculator has. One marathon and one half marathon were 4 days after hard marathons. They both were on predictor pace. So aside from a few blow ups frequency doesn't seem to have any effect on my race times. Any thoughts on this?

From Sasha Pachev on Mon, Aug 06, 2012 at 12:23:24 from 69.28.149.29

Steve:

I think it means that for the ones where you did not completely blow up you were equally inhibited on all of them. We actually see this pattern on the travelling Kenyans that run many marathons in a row. They can run maybe 2:14 well rested, but due to the high frequency they run 2:18-2:22 equivalent (adjusting for the course/conditions) in the marathons that they do not win (meaning that was all they had), and it does not get worse, at least not for a couple of years.

My take on the marathon distance is that when you are fit, you can visit the past-22 mile zone and come out mostly unharmed, but it is still not ideal for your training. This is why you do not see too many elites go beyond that in one run, even though they may pack 35 miles in one day total. You get best results for marathon endurance from running about 10 miles hard when glycogen depleted as frequently as your body can handle it. For me that number right now is once a week, but if I had more time for naps, I could make it two with one being at the end of a long run, and the other at the end of a midweek medium long run.

Long story short, I think if you replaced all of the marathons excepts the ones that really matter with halves, and did that for a year, you would be running around 2:30 low, or maybe a little under on the DesNews/Ogden/Utah Valley/SLC quality course, and under 2:25 in St. George on a good day.

Another important question to answer is what kind of 800 meter speed you've got right now. That could provide some clues as to what type of training you could do to improve your marathon performance even further.

From Steve on Mon, Aug 06, 2012 at 16:44:55 from 66.87.67.217

No idea about the 800 speed. I don't do much of that kind of running. Not with a timer anyways. I like all this stuff, some good things to think about. Thanks

From Sasha Pachev on Mon, Aug 06, 2012 at 17:18:38 from 69.28.149.29

Steve:

This might be one missing link. My thinking is that it is not possible to run a marathon faster than this computation (works for anywhere from world class to 2:40 marathon) - take your current 800 in minutes and seconds - add 12 seconds - obtain the marathon time in hours and minutes. For example, if your current 800 is 1:57, adding 12 seconds we get 2:09. So your theoretical marathon limit is 2:09:00. If you are running much slower than 2:09:00, your problem is converting the 800 speed into the marathon, you should up the mileage, do long tempos, and check out your fuel and cardio health - maybe the heart has a defect, maybe there is some disorder with the glycogen storage, etc. Maybe there is just not enough slow twitch fibers, but still even if you have some, you should be no slower than 10 minutes over the target, so in this example 2:19:00.

Now in this example of a 1:57 800 meter runner if your marathon PR is pretty close to 2:09:00, then your problem is not in the endurance factor, the endurace is more or less as good as it can get. It would be a neuromuscular, or bone structure problem. So maybe there is some kind of a nerve entrapment, or maybe a bone structure defect, maybe a defective spinal disk. In this example "defective" means "non-world-class", a guy running 800 in 1:57 has to have a fairly healthy bone structure and nerves, but something is underperforming somewhere, which is why he cannot run 1:52. I believe that even if you had a marathoner-style fast-slow twitch fiber ratio you would still be able to run 1:52 if the nerves were delivering the signal to the muscle perfectly, and there were no structural defects in the body that affect running speed.

In your situation - you used to be able to run 800 in 1:57, so the bones, the spine, and the nerves used to be in pretty good shape. It is quite likely that some of that was lost through aging. The question is how much if any, and how much of what was lost is recoverable. Step number one to find out is to go to the track, and run an all out 800. Step number two is add some 800 meter specific work and try again 6 months later.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Took Jenny, Julia, and Joseph, and Jacob for Julia's 800 meter time trial at Orem High. Jacob was supposed to do his best to hang on, Jenny and Joseph were supposed to sit back until 200 to go, then kick. Things went more or less as planned. We did the first 200 in 50, then 54 (1:44), then 53, which gave us 2:37 at 600. Jenny closed with 46 - 3:23, Joseph - 47 - 3:24, Julia - 49 (3:26), which is her new 800 meter record. Jacob fell back after the first 200 or so, but kept a good pace, and finished in 3:33 which is a 1 second PR. I was quite happy with as he proved that he can be left without supervision and still run well. This is quite an accomplishment for a 6 year old.

Did a cool down, Jenny and Julia ran home, I drove Joseph and Jacob back, then Benjamin and I ran a mile with Joseph, and 5 more by ourselves. So Joseph ended up with 2 mile, Jenny and Julia 2, Jacob - 1. I added some more to make the total 12.

.

P.M. Jenny ran 0.5 with William. 


Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

A.M. 2 with Jenny, Julia, Joseph, Jacob, and 4 lb dumbbells. 7 with Benjamin. Added 3 more miles with the last 1.5 uphill in 8:28. Total of 12 for me. 

P.M. We went to the ultrasound. Jacob told us that he used to think that the Ultrasound was some kind of a holiday. Indeed, throughout his life we've had ultrasounds almost as frequently as his birthday. It turned out to be a boy. We are going to name him Matthew. Everything looked good and we are expecting him around Christmas.

Benjamin ran 0.5 with William. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.800.000.001.0012.80

A.M. Did a mile time trial with Benjamin. The plan was to bridge the gap between his current track PR of 5:17 and the 5:00 barrier. To a great extent this was a psychological barrier. He had run 3:45 for 1200 already. But it is one thing to run 75s when you get to 600, you start to hurt, but you know you have only a lap and a half left, and to get to 600, hurt the same, and know that you have two laps and a half left. For Benjamin this is still a big deal mentally as he is only 13 years old. 

So I paced him through the first lap 76. Sensing a weakness, I eased off to 77. On the third lap he was supposed to take over. This was a trick to get him to focus better - the pain should feel less in the second lap when you are thinking about taking over in the third, and then in the third you feel responsible for the pace. But for some reason he did not take over. I assumed it was because he was struggling, and eased off to 80. I must admit I did not mind easing off to 80, as the earlier 76, 77 did not feel that comfortable. In the last lap Benjamin had a surprise for me. He took over and hit a 200 in 38. That was good. But then he kicked and ran the last 200 in 35. I could barely keep up. In fact, I tried to pass him in the home stretch but could not, and ended up a notch behind. So we ended up with 5:08.8, which is his new track PR. This was the full mile, not just 1600, so our lap splits do not add up. His last 1500 was 4:47.

We ran some more miles, including 2 with Joseph. Jacob did 1, Julia and Jenny 2. Benjamin ended up with 6. I did a total of 12.3. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.80
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.803.000.500.0012.30

A.M. Benjamin and I paced Jeremy in a 3 mile time trial down the Provo Canyon. Yes, Benjamin can pace adults now. The plan was to hit 6:00 average, and it worked out quite well. We did 5:58, 5:57, 5:55, total of 17:50.9. This gave Benjamin 9.3 total. I ran 2 more with Joseph. Jacob ran 1 with Jenny and Julia, who added a mile and ended up with 2. I did a pickup for 0.5 in 2:44 uphill near the house. 

P.M. William ran 0.5 with Julia. Benjamin and I went to the chess tournament. Both of us had a very good result. Both of us played 2 games each, and won both of them. Benjamin scored a win against a player rated 1996, just 4 points below the Expert class, which I consider to be equivalent to about 2:30 marathon. Both of us upgraded our ratings to the highest we've ever had, Benjamin - 1630, and 1604 for me, which puts us in Class B. There was something special for me to reach this landmark on the same day with my 13 year old son. I am happy to be the 39-year-old dog that still keeps learning new tricks. Not too many dads have been able to progress alongside with their children like this. Once they get caught up, they get left in the dust. I think what is different for us is that we play online correspondence games together analyzing the moves, and debating the strategy. So as the combination of maturing and having had better training at an earlier age begins to pull Benjamin ahead of me, he is teaching me in the process, so I progress as well. Maybe he will do this for me in running as well. Regardless, it is a wonderful thing to be able to work together with your children like this.

Green Crocs 4 Miles: 12.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.250.000.000.2512.50

A.M. Another time trial day. Ran to the Orem High track with Jenny, Benjamin, and Joseph. First, Benjamin and I paced Jenny and Joseph through an 800 meter time trial. Jenny got 3:08.3 with the splits of 96, 92. Joseph got 3:12.1 with the splits of 97, 95. Both got a PR, but the negative split shows that they both could run it faster, they just need to learn to not be afraid of a faster start. Then Benjamin and I raced each other in the 200. Benjamin edged me at the finish with 29.1 vs 29.3 for me. This was my fastest 200 in over a year, though, so I am happy I can still do 29.3. Then we ran back to the house, and Benjamin and I added 4 more miles to make it total of 7 for him. Julia ran 1 with Jacob, and 1 more herself - 2 total. I ran 5 more with the 4lb dumbbells. I am sensing when I run that I could possibly be smoother if my arms and shoulders did some magic to stabilize the torso. A normal runner does not need that, but given my L-4 defect, I need extra stability in odd places. Thus an experiment to see if running with the dumbbells will do anything other than just make me tired. Total of 12 miles for the day.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.500.003.000.0019.50

A.M. Did 12 with Chad, then 7 with Benjamin, total of 19. Chad and I did an interesting tempo run on my 3 mile Provo Canyon Course going down. He started 1:00 ahead of me, then I was trying to catch him, and he was trying to not let me catch him. I went through the first mile in 5:13, and thought I was feeling good. Then I started feeling a little weak, but I still did a 79 quarter, 6:32 at 1.25. Then I felt even weaker, and slowed down to around 81-82 seconds per quarter pace. My second mile was 5:24. My next three quarters were 81, 82, 82. 82 did not feel too miserable actually, but I just could not go any faster. Then I saw Chad in the last quarter and was able to shift gears some to run 77, but it was too late. He finished 7 seconds ahead of me in 16:51, which is a very good time for him, and suggests that with proper marathon endurance he should be running Ogden/DesNews/Utah Valley type of course around 2:42. I got 15:59, which is not too terrible, but the splits suggested there was a problem. Based on how I felt after 5:13, this should have been something like 5:20, 5:18 afterwards - not 5:24, 5:22.  Not sure what to make of it. This could be due to the fatigue from running 5 miles with dumbbells the day before, or could be some other form of fatigue.

Jenny, Julia, and Joseph ran 2, Jacob did 1.

P.M. 0.5 with William. 

 

Green Crocs 4 Miles: 19.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From steve ash on Wed, Aug 08, 2012 at 09:37:03 from 174.52.177.84

Don't underestimate outside influences, exercises etc, on fatigue and recovery rates. When I started to ride the bike and work a job that required regular lifting I noticed that 50-60 mpw seemed like a lot to me at first.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday, so we had a Fast and Testimony Meeting. Then a lesson on the Fall of Adam in Sunday School, and a lesson on President Monson's message in the Ensign "The Savior's Call To Serve".

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.400.0012.40

A.M. Ran 7 with Benjamin, 2 alone, 2 with Jenny, Julia, and Joseph, and 1 more with Jenny and Jacob. Carried dumbbells in the last mile. Total of 12. Did a pickup for 600 in 1:56 down the canyon to catch up to Benjamin after a VPB.

P.M. 0.4 with William. 

Green Crocs 4 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.100.003.000.0013.10

A.M. Repeated Saturday's 3 mile tempo to see if I would get better results without the 5 miles with dumbbells the day before. I did. The splits were 5:11, 5:18, 5:17, last quarter in 76, only one quarter slower than 80 (the first one in the last mile), and the total time of 15:46.3, which is my fastest time of the year. In the first mile I felt like I was holding back some and would be able to speed up in the second or third mile. But later on I felt I did not have another gear, not running alone at least. To a certain extent the feeling mirrored my Saturday experience, except I ran faster in every mile, slowed down less in the second, and my splits were dot on the . On Friday I tripped and thought that I had just bruised my arm, but later I realized I had bruised something in the rib cage as well, and have had a small difficulty breathing in all the way. I still felt it today. I suppose once that is healed I can measure what effect it had if any by doing this tempo run again.

Total distance was 12.6 including 2 miles with the dumbbells.  Jenny did 3, Julia 2, Joseph and Jacob 1. Benjamin was at the scout camp, was supposed to run 7.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 13.10
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Brandon on Thu, Aug 09, 2012 at 09:10:57 from 67.199.164.200

Where do you start your 3 mile tempo on the trail? Thanks :)

From Sasha Pachev on Thu, Aug 09, 2012 at 11:34:30 from 69.28.149.29

Brandon - it starts at the white one triangle mark near the bathroom and the gate inside the Nunn's Park and ends at the one white triangle mark right before the bridge over the Provo River at the mouth of the canyon. There are white triangle marks every 330 feet (1/16 of a mile) in cycles of four (1-2-3-4 repeat).

From Chad Robinson on Thu, Aug 09, 2012 at 11:43:41 from 50.73.39.89

Brandon, you should come join us on the 18th, we will most likely be running it again.

From Brandon on Thu, Aug 09, 2012 at 12:11:02 from 67.199.164.200

Perfect place. Chad I would love to run it with you guys sometime. I am racing hobble creek on the 18. I am up there all the time though.

From Sasha Pachev on Thu, Aug 09, 2012 at 12:22:51 from 69.28.149.29

Brandon:

I can pace you any time next week in the mornings. Let me know when.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.750.000.000.2513.00

A.M. Today is the 20th anniversary of my baptism. When I was 12 years old I used to run a lot around a group of lakes in a park in Moscow. It was an interesting coincidence that 7 years later at the age of 19 I was baptized in one of those lakes. I cannot possibly describe the difference this change of direction 20 years ago has brought into my life. There are many things to mention, but here is one. Growing up I have overheard many people predict that I would never marry. They had their reasons, but they were looking at things through the eyes of the world, and not through the eyes of faith. In spite of a good measure of social awkwardness, or perhaps turning that weakness into strength, I was married within 3 months after returning from an LDS mission, and now after almost 16 years we are expecting our 8th child.

Did a time trial with Julia and Jacob for 800 meters on the track. Joseph assisted with Jacob's time trial. The target for Jacob was to start out in 50 seconds for the first 200 and then hang on to dear life. Jacob ran the splits of 49, 53, 51 and 52 to finish in 3:25.6, which is a PR by 8 seconds, and the first time under 3:30. This gives us high hopes for the win in the Thanksgiving 800 as the course record for the times I've timed it is 3:28 and was set by Joseph last year. I would, however, feel more comfortable if he entered the race with a sub-3:15 PR, which he will probably have by Thanksgiving.

Joseph ended up running 3:23. He was running in front. He forgot how fast Jacob was and thought that he could just comfortably coast through the whole deal. I had to prod him several times to speed up as Jacob several times almost ran into him. 

Then I paced Julia. Her target was also to go out at 50 seconds per 200 pace but it was more of a keep your head above water rather than a dream pace. Her splits were 47, 51, 51, 47 - total time 3:16.6 which is a 10 second PR. I was quite happy with that. This was a good step for her to get closer to breaking the 7:00 mile. At least it gives her the confidence that she can get to half-way on pace with good 10+ second margin from an all out 800.

We ran a cool-down, so the total mileage was 1 for Jacob, 2 and for Julia and Joseph. Then we went home and I ran 3 with Jenny. Benjamin was supposed to run 7 at the Scout Camp.

I ran 7 more to make the total 12 miles. 

P.M. William asked me if he could get a watch. I told him he had to break 2:15 in the 400 on the track without holding my hand. This was quite a challenge as his best is 2:21 with the hand, and he had not yet run the full 400 without holding a hand. But I knew that he needed to achieve this milestone if he had any hopes of winning the Thanksgiving 400 meter race (3-4 age division).  He agreed, so I took all of the kids that were home to the track. William ran 2:25 with the splits of 33, 35, and then 1:17 for the last 200. He was running OK in the first 200, but then lost focus, it was not a matter of fitness. This was good progress, but he had not reached the goal that he had the fitness to reach. So I explained to him that he needed to try again. He almost got it in the second try. His first 100 was 29, then 34. I thought he had it in the bag, but then he tripped and took his time to get up. He still finished in 2:27, but he will have to try again to get the watch. 

Stephen was in a bad mood, but we decided to see what he could do for 100 meters. Normally the result for a 23 month old in that condition is DNF at best, otherwise DNS. However, somehow Jenny and Julia managed to dance in front of him making a lot of noise and he got through 100 in 46, which is his new record. I think right now he could crack 40 in better mood or with more bad mood fix practice. He needs to be in the low 30s to win the Thanksgiving 100 (0-2 age division).

Then Joseph, Jacob, and Julia wanted to do timed sprints.  First Julia raced Joseph. Joseph won, but his time got messed up. Julia got 19.6. Then I ran with them individually. Joseph got 19.0, Julia got 19.8. Then I ran with Jacob - he surprised me with 20.1. That is really good speed for a 6 year old! Maybe not that great for a sprinter, but definitely good for a distance runner. Then Joseph wanted to run 200. We did it in 39.8, which is his new record.

I ended up with about a mile total of running. 

Green Crocs 4 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Holt on Fri, Aug 10, 2012 at 16:29:44 from 50.8.79.137

congrats on such an important anny!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Ran with the kids. Jenny and Joseph did 3, Julia and Jacob 1. I added 9 more. Total of 12. Carried dumbbells for 1.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.500.0012.50

A.M. Ran with the kids. Jenny did 3, Joseph and Julia 2, Jacob 1. Benjamin still at the Scout Camp, ran 6. I added 8 more to make the total 12. Did a pickup for 1.5 in 7:54.5 down the canyon, felt good.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Race: Provo River Half Marathon (13.11 Miles) 01:14:48, Place overall: 2
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.890.0013.110.0020.00

A.M. Ran the Provo River Half marathon in 1:14:48, 2nd place. Jacob Buhler won with 1:07:15.

I was hoping to run 1:11:30 based on my recent workouts and DesNews performance, but there was a problem I did not full appreciate the impact of. 8 days ago I fell and hurt my rib cage. I got up immediately, and shortly after ran a 200 with Benjamin in 29.3. The next day I ran my 3 mile course in 15:59, followed by 15:46 on Tuesday. So I thought this rib cage problem was no big deal. However today during the race it was giving me trouble. I opened with a 5:16 (according to Curt's mark, which I think was accurate), then it was 5:21. At this point I did feel restricted in breathing, but I did not yet need to breathe at super high volume yet, so it was somewhat tolerable. Then in the next two miles I gradually began to get more and more bothered by this problem. It was like Chinese water torture. It does not seem like a big deal, but one drop at a time you get to the point where it becomes unbearable. And I just did not have it in me today to push through it for the entire distance. So I settled on a compromise pace of about 5:45 and coasted/plodded to the finish. I managed to find some markers on the old highway that were placed every 100 meters, and timed what I believe was a mile in 6:27 going up into a headwind, which I thought was not too terrible for the day. On the way down I timed it as well, but I forgot what it was - something along the lines of 5:40. If it was close to 5:00 or under I would have remembered, but a 5:40 downhill/tailwind mile was not worth trying to remember precisely, I suppose, especially while I was dealing with the pain. Interestingly enough, on miles with less downhill I was still running around that pace - I think part of the problem was that the downhill was causing a lot of rib cage jarring, so it added the extra pain to take away from the advantage of the downhill.

I timed my 3 mile tempo stretch, which on the race course maps to from about 9 to about 12. I ran that stretch in 17:14 with the splits of 5:40, 5:47, 5:47. My "official" 10 mile split was 57:01, which I remembered from the past years was at an accurate location. At that point I was not happy because I realized that a 17:00 5 K, which is under 5:30 pace would give me only 1:14 low, and it would take some painful work to stay above 1:15 barrier. Nevertheless, I made an effort to stay positive, and just do the best that I could under the circumstances. 

So I made my way to the finish, saw that I was cutting it close to not cracking 1:15 and sprinted just to be sure to stay on the right side of the 1:15:00 guy. I was rather surprised at the response I got out of my legs for the kick in the last 70 meters or so, but I suppose I should not have been surprised as they in all honesty have been vacationing all along as they could not get enough oxygen to work at top capacity. And oxygen is not needed for a 70 meter sprint.

Afterwards I cooled down with Mike Epperson and Tony Vakaafi to make the total of 20 miles.

Overall, I think this race was a good learning experience. Had everything been normal, I would have run a faster time, but I would not have learned about the importance of proper lung function in longer races. Of course, I knew that if your lungs were restricted you would not run 100%. But what I did not know is the difference in which it affects a longer race like a half marathon vs just 3 miles.  

Jenny ran 3, Julia and Joseph 2, Jacob 1.  

P.M. 0.5 with William. He ran a quarter in 2:19 down the Provo Canyon. Benjamin ran 7.5.  

Green Crocs 4 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Tmck on Sat, Aug 11, 2012 at 13:12:56 from 69.20.153.156

Nice race, way to push through the breathing pain.

From fiddy on Sat, Aug 11, 2012 at 15:54:26 from 174.23.146.24

Ah! I cracked a rib this year. It took about 3 weeks until it got better.

From Jake K on Sat, Aug 11, 2012 at 17:57:26 from 67.177.11.154

Running hard w/ an injury like that is just impossible. A few years ago I bruised (actually, probably cracked) a few ribs really bad when I crashed while skiing. I could barely jog for 3 weeks it hurt so bad.

So to run 1:14 in that condition, just a few weeks after the marathon... that's pretty good in my book.

From steve ash on Sat, Aug 11, 2012 at 18:12:19 from 174.52.177.84

Pretty good for a broken rib or even no broken rib Sasha:)

From Steve on Sun, Aug 12, 2012 at 11:01:02 from 66.87.65.6

Great time under any conditions. For me the half can be the most unpredictable of any race. Just more focus, and anything that hurts that focus affects the race

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of reset. Went to church. In the Sacrament Meeting we heard from a couple that just returned from a family history mission is Saudi Arabia of all places. They have been invited by the royal family to help digitize royal family records. Then we had a lesson on the Holy Ghost in Sunday School, and on ways to build God's Kingdom on the Earth in the Elder's Quorum.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.001.500.0012.50

A.M. Did 7 with Benjamin, including 1.5 pickup in 8:23 down the Provo Canyon. 2 with Joseph. 3 with Jenny. Julia did 2. Jacob 1. Total of 12 miles for me.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.250.500.0012.50

A.M. Benjamin and I paced Joseph in his 800 meter time trial. The target was to run the first lap in 90 and then survive. The idea was to teach him to overcome the fear of the 6:00 pace. This pace is quite formidable for a 7 year old. Joseph's splits were 44, 46, 49, 48 - 3:07.4, which is his new 800 meter record, and actually happens to be the family non-Benjamin/non-Daddy record by 1 second (Jenny had the previous record of 3:08), also the fastest Pachev time at the age of 7. He is on track for breaking 3:00 before the Thanksgiving race, which will put him in serious contention for the win in spite of having to race kids that are a year older.

Afterwards we ran with the rest of the family. Jenny did 3, Julia 2, Jacob 1. Benjamin did 7. Benjamin and I did a pickup for 0.5 in 2:45 to catch up to Jenny and Julia. I ran some more, including 4 miles with weights to make the total 12 miles.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.5012.50

A.M. Orem High coach Andy Jacobs invited Benjamin and I to join the cross country team for workouts some time ago, so we decided to check it out. We ran a little over a mile to Orem High, then 4 miles with the team, then a bit less than a mile of speed changes on grass, a pickup on the track to get an idea of how fast we were actually going in those speed changes (17.1 for 100 m), and a bit over a mile back. Total of 7. I was surprised that although we ran around 8:00 pace for only 4 miles a lot of boys were lagging. I was expecting either everybody to be comfortably running together at 7:30, or some aggressive kids ahead at 6:40 and the wiser ones back at 7:30. 

Jenny ran 3, Julia 2, Joseph 2, Jacob 1. I added whatever it took to make the total 12, including  3 miles with weights.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 7 with Benjamin, Jenny did 3, Julia 2, Joseph 2, Jacob 1. Added 5 to make the total of 12, 3 with the weights.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.003.000.0012.50

A.M. Had to get through the run fast. Ran the first 2 miles with Benjamin, then he turned around and supervised the runs of the other kids. Jenny did 3, Jacob 1, Joseph 2, Julia 2. Benjamin got total of 7. I did a total of 12 with a light 3 mile tempo run on the way back in 16:36 - 5:36, 5:34, 5:26. Maybe too fast given the plan to run hard tomorrow, but I figure if I can do 2x3 in one day, why not 3 one day, and 3 the next?

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.501.006.000.0020.50

A.M. Ran with Chad and Benjamin. Total of 20.5 for me. We did a time trial of sorts on my 3 mile course (Nuns Park to mouth of the canyon). Benjamin and Chad started together, with me starting one minute later and trying to chase them down. I failed again, although it was not as bad as two weeks ago, as I ran faster. I did 5:12, 5:21, 5:18 - 15:51 total. I did obviously have some quarters over 80 :-). The one before the second mile was 82, and the one after that was 81. Then I kicked into gear again. But I was obviously struggling. Possibly the fatigue from the weight running and the pickup yesterday. In any case, I was not too displeased with this result.

Benjamin and Chad ran together for the first 2.5 with the splits of 5:24, 5:34 followed by 0.5 in 2:49. Then Benjamin took the lead, and ran the last 0.5 in 2:39 finishing in 16:26. Chad finished in 16:36. Both got records for this course. Benjamin was only 35 seconds slower than me. I think he will be competitive against me in the Thanksgiving 4 miler this year. Not bad for a 13 year old.

Then we ran to the house to drop off Benjamin, which gave him about 7.5. Then 1 mile with Joseph, and back into the canyon to finish the run and get the car. Jenny did 3, Julia and Joseph 2, Jacob 1. We ran at about 7:30 - 8:00 pace all the way almost to the Vivian Park, then turned around and ran back to the Canyon View Park where we parked the car. I ran the last 4 miles in 22:30 with the splits of 5:47, 5:35, 5:34, 5:34. I was trying to beat Chad's time for 3 in my last 3, but fell short - 16:43 vs 16:36. I did have some good excuses though - it was at the end of 20, and it was getting warm. Then I jogged back about a quarter, met Chad, and finished with him.

Green Crocs 4 Miles: 20.50
Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had another return missionary couple speak in the Sacrament meeting. Our stake is very good at sending out missionaries, both young and senior. Then we had a Sunday school lesson on prayer, and a lesson in the Elder's Quorum on Sabbath day worship.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

A.M. Ran with the kids. Jenny did 3.5, William 0.5, Joseph and Julia 2, Jacob 1, Benjamin 7. Did 2 of it with the weights. Added enough to make the total 12. Did a pickup for 0.5 uphill in 2:56.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.000.5012.00

A.M. Ran with the kids, then some alone. 2 miles with weights. Jenny did 3.5, Benjamin 7, Joseph and Julia 2, Jacob 1, William 0.5. I did a pickup for 0.5 down the canyon in 2:33.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.900.000.000.4017.30

A.M. Ran with the kids, and that was most of my run even though I did a total of 12.3. Did 7 with Benjamin, 2 with Julia and Joseph, 1 with Jacob. 1 of them was with weights. Jenny did 3, including 0.5 with William. Benjamin and I did a pickup for 600 in 1:45 down the canyon. This is actually Benjamin's PR for 600.

P.M. 5 miles with Julia and Joseph following me on a bike. I prayed on Saturday to know what I should do with my training, and a thought, a good one, came to me that I needed to do what I could to squeeze in a moderate amount of doubles. Today was the day when I managed to squeeze in another run. Joseph and Julia kept up fine, in fact, 7:30 pace, which is what I ran, was too slow for them.

Green Crocs 4 Miles: 17.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Kory on Thu, Aug 23, 2012 at 17:14:27 from 134.50.89.24

Sometimes we get caught up in the training that God is left out a bit. I think asking God for direction is the only way to know what he wants you to achieve in fitness and in life. I always have to remind myself that God gave me a second chance to run so do it for his glory not mine.

Nice run Sasha.

From Jake K on Thu, Aug 23, 2012 at 18:57:52 from 67.177.11.154

Always nice to have some family on the bike patrol, too :-)

Are you still planning on TOU?

From Sasha Pachev on Fri, Aug 24, 2012 at 11:43:50 from 69.28.149.29

Kory - very true. I just read a lesson in our church lesson manual that talked about faith. There was a phrase there that impressed me - "give the Lord a chance". In other words, it is not that the Lord does not want to bless us, but that in order to do so we must exercise sufficient amount of faith. To a certain extent, the answer is in our hands. The Lord will certainly give us what we desire that is in harmony with his plan. The question is if we are going to let it happen by removing doubt and replacing it with faith.

Jake - yes, I am running TOU marathon. How about you?

From Jake K on Fri, Aug 24, 2012 at 11:52:59 from 155.100.226.191

That's what I thought I remembered you saying - Des News then TOU.

I'll see you on the starting line there in 3 weeks! :-)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.800.500.000.0017.30

A.M. Ran with the kids and a little bit alone. Total of 12. Benjamin did 7, Jenny 3.5, Julia and Joseph 2, Jacob 1. Benjamin and I did a pickup for about 0.5 at around 5:40 pace. I ran 2 miles with the weights. Julia rode the last two miles with me on her bike as well.

P.M. 5.3 miles to the canyon and back in the dark. 

Green Crocs 4 Miles: 17.30
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.000.001.0012.00

A.M. Today was another day of mile records. When you have a large running family you can say that. Somebody is always breaking a record. So today Julia ran the full mile (1609.34 meters) on the track in 7:00.9. That is a PR by 22 seconds. Her splits were 1:42, 1:47, 1:48, 1:40 and 3 seconds for the extra 9.34 meters. So by the high school standards she is a sub-7:00 "miler", as their mile has only 1600 meters. Julia ran total of 3 miles. Jenny did 3, Jacob 1, and Joseph 2.

Benjamin also set a record. To help him mentally prepare for breaking 5:00 mile on the track I thought it would be a good idea to break it on the trail first going down the Provo Canyon, which is about 1% grade. I consider that mile to be roughly equivalent to the ideal track mile. Orem High is not ideal because the track is exposed to the canyon wind, so it is more than honest.

So in the middle of our regular 7 mile run we did a mile time trial. The plan was for Benjamin to lead the first 500, then I take over and take him to 1100, then he passes me and kicks while I keep the pressure from behind.   We executed the plan almost perfectly - the only mistake was he hit the first quarter in 76 instead of 73. But we made up the time later. Our splits were 76, 73, 73, 70 with 4:52.5 for Benjamin and 4:52.7 for me.

Having a son go sub-5:00 I suppose is a milestone, pun intended.  It is quite exciting that his time was only 10 seconds slower than my best time ever on that course while he is only 13. This is to be expected, though. He has my genes, he has been trained from the age of five with me using all of the experience I gained over the years, he was delivered naturally and breastfed for about a year (then Jenny got in the queue and cut off the milk supply), has consumed very little if any junk food in his entire life, and does not have a congenitally defective spine. His drive to win is strong, and he is committed to doing what it takes. So with the above you would expect the son to outperform the father by quite a bit. It is however one thing to reason about why your son should be fast, and it is something else to actually witness him get fast and realize all those hopes. I am well aware that many fathers have reasoned legitimately why their sons should be fast, but only a very small fraction of them have had those hopes come to fruition. So I do not take this blessing for granted.

This mile felt very close to all out for me except for the first quarter, which felt like a jog. But then when I had to lead hitting 73s it was hard. But once Benjamin took over I recovered and felt strong in the kick. I even considered passing Benjamin and trying to outsprint him, but he boxed me to the edge, and I figured if I moved to the other side to pass he might instinctively shift, which would make him slower, plus I was tired enough already. My competitive drive was satisfied by just not getting dropped. I did, however, get my fastest time of the year, and I was happy to have been able to do it with a 6 second negative split. 

We ran home, then I ran one more mile with Julia on a bike. Total of 12. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From allie on Fri, Aug 24, 2012 at 16:44:31 from 174.23.155.117

congratulations on the milestones today. i'm sure it's very exciting and rewarding for you, and this is just the beginning.

From JimmySG on Sat, Aug 25, 2012 at 20:40:15 from 67.172.232.21

Amazing run for you guys. It must be really rewarding to see your kids achieve such great things. I look forward to seeing where these kids end up.

From Jake K on Mon, Aug 27, 2012 at 08:34:26 from 155.100.226.191

Benjamin is really making some nice progress this year!

Race: Uneventful Provo River Half Marathon (13.11 Miles) 01:13:02, Place overall: 1
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.390.0013.110.2020.70

A.M. After the problems at the actual Provo River Half marathon I began to wonder I had issues in the area of half-marathon endurance that were more than just a hurt rib cage. So I decided to repeat the race, this time "uneventfully", or in other words completely alone.

I took the first and the last place with the time of 1:13:02, and am generally happy with the effort. This was 1:46 faster than in the actual race, so it does show that the rib cage problem was a significant drag two weeks ago. I was sluggish at the start. First mile (going off race mile markers) was 5:19, followed by 5:23. At this point I was 5 seconds behind my pace two weeks ago. The 4 mile split was 21:32, so 5:25 average for the next two miles. I knew I was running slow for the generous 3 % grade, but I could not get myself to go faster. It did not look slow to the people I was passing, and they were quick to comment, but it was still slow. It is all relative, I suppose. 

Once I got out to the less steep grade, however, I maintained the pace better than I thought I would. I timed a 5:33 mile on the markers. After the first 4 miles, the official markers on this course go a bit wild, so it would be more reliable to keep track by the land marks - those do not move. My split at the letter S at the start of the uphill was 35:28. A mile later at the mark that said 16 it was 41:51 (6:23). 42:28 at the turnaround. 43:01 back at the 16 mark. 48:27 back at the letter S (5:26 mile). 49:32 at the start of my 3 mile tempo course in Nunn's Park. The next 3 miles were 5:29, 5:31, 5:33 - 16:33 for the 3 mile tempo course, which gave me 1:06:05 split at the end of it and 56:08 at what looked like the official 10 mile mark, which is fairly accurate. 1:08:52 half a mile later on the triangles mark, 2:47 for the half mile. I forgot for a moment that I was running the Provo River Half, and not my 10 mile tempo back to the house, and did not cut the corner near the press building. That probably cost me 3 seconds, which unfortunately ended up putting me over the 1:13 barrier. 1:10:01 at the start of the Riverwoods trail right as you cross the bridge.

My overall take from that run is that I know how to hold 5:30s for a while on anything ranging from 0% to 2% downhill quite well, I can hold it fatigued, but I have a hard time sustaining sub-5:20 pace on any grade, even 4-5% downhill. The limiting factor seems to be this strange thing that I have observed before. Being aided by gravity allows you to, more like forces you to, increase your leg turnover. As your leg turnover increases, your brain starts thinking you should breathe more frequently, when in fact, you can do just fine without it. When you start to breathe more frequently that triggers the response "this pace is not sustainable because I am breathing too hard". I call this the "downhill respiratory panic". There is a cure for it - fast downhill tempo runs or long intervals, which I will do in the next couple of weeks.

 Ran a long cool-down to make the total 20, some of it with Benjamin. Benjamin did 7, Jenny 3, Julia and Joseph 2, Jacob 1.

P.M. William finally broke 2:15 in the 400 meters at Orem High track. No hand holding. His splits were 28, 33,  35, 37 - 2:12.8. He earned himself a watch, which I ordered the same night. Joseph tried to break his record in the 200, but in his first attempt he tripped. at around 150 meter mark. He tried again, but was too tired running 40.4. William's total for the run was 0.5. I ended up with about 0.7.

Green Crocs 4 Miles: 20.70
Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Comments
From scottkeate on Tue, Aug 28, 2012 at 14:29:36 from 216.49.181.254

What is your plan for this Saturday? I apologize for not getting back to you earlier about this run. I had previously made plans to run from Hope Campground to Hobble Creek Golf course. I wanted to get in a good week of base building without too much concern for tempo miles after the Hobble Creek 1/2. I'm up for a long run with some tempo miles--I'm looking to run a good chunk of miles at my goal MP (5:30). Are you up for another attempt at this 1/2 course with a little assistance? I think I may prefer a 20-mile run with 10 miles at MP.

From Sasha Pachev on Tue, Aug 28, 2012 at 15:32:21 from 69.28.149.29

Scott - we can do the 10 slow/10 fast mile workout. I would not be opposed to repeating the Uneventful Provo River Half as well. Chad will be joining us, and he is up to whatever long/fast workout we can help him with. In either event we can find something for him to do. What time?

From scottkeate on Tue, Aug 28, 2012 at 16:05:01 from 216.49.181.254

There is a small possibility that I will be pacing Matt Poulsen and Reed Seamons to a sub-3-hour marathon in Pocatello this Sat--a very small possibility. Could we plan on meeting at your home at 6 AM? My daughter has a soccer game at 11:00.

From scottkeate on Tue, Aug 28, 2012 at 16:05:33 from 216.49.181.254

My preference would be the 10 slow/10 fast run.

From Chad Robinson on Tue, Aug 28, 2012 at 16:37:57 from 50.73.39.89

6:00 am is great for me. I would like to have a redo on the 10/10 (or some variation thereof).

From Sasha Pachev on Tue, Aug 28, 2012 at 18:33:21 from 69.28.149.29

Ok, 6 am then, 10/10 for the workout.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.  My mind is drawing a blank on the subject of the Sacrament meeting talks. That has been happening more often on things where I should not draw a blank. So either it is a sign of aging (I am 39 after all), or perhaps the mind can actively retain only so many memories, and eventually something has to give. I did remember the Sacrament Hymn, however - O Savior, Thou Who Wearest. I heard it for the first time about 10 years ago, or perhaps that is the first time I paid attention to it enough to learn some about its history. The music is very old, it was written originally by Hans Leo Hassler in the 1500s, then later adapted by Bach. But the words we sing in our church were not written until the 20th century, and the author is Karen Lynn Davidson who taught English at BYU. I have always felt that the words that we sing are the right words for the melody, and I am quite impressed that it took 400 or so years to find them. I am also impressed that those words were found not by some famous poet, but by a humble sister that I might find myself sitting next to in church and not think much of her. Just another member of the congregation. Not quite! To find those right words we needed somebody who had the advantage of the increased understanding of Christ's Atonement which came through modern day revelation, and who also had a literary talent to be able to express it. And that is not all. Without the help of the Holy Ghost those words could not have been written. That hymn from time to time comes to my mind during a hard workout. It is comforting to know that Christ has overcome the hardest thing there is to overcome, and because of that we have the ability to overcome hard things through Him. When that hymns comes to me it is a very special feeling - I feel support from some source invisible to the natural eye, but nevertheless real. It may not speed me up by a minute per mile, I always wanted it to and wondered why it does not, but as I've matured I understood that is not part of the plan. It is not about achieving speed, it is about having a vision to overcome and fly. Whether it is a 6:00, a 5:00, or even a 4:00 mile it is still a pedestrian crawl even compared to a bike much less an angel, but regardless of how slow it is, if you achieve it by looking upward with faith, the Lord sees that you want to fly, and that is what He wants to know.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From steve ash on Sat, Sep 01, 2012 at 21:50:27 from 174.52.177.84

Well stated Sasha:)

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.450.000.000.0012.45

A.M. Ran with the kids. Benjamin did 7, Jenny 3, Julia and Joseph 2, Jacob 1. I did total of 12, including 2 with weights. 

P.M. 0.45 with William. 

 

Green Crocs 4 Miles: 12.45
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.002.001.0012.00

A.M. Benjamin and I attacked the 5:00 mile barrier at Orem High. Neither of us had the juice today to break it - we ended up with 5:03.7 for him and 5:04.2 for me. He can now drop me in the kick. He led the first lap in 75, then I took over at 500 and brought him to 800 in 2:29 (74). So far so good. But on the third lap I did not have the juice to deal with the headwind and botched it quite a bit - 3:47 (78). Benjamin took over at 1100 as planned and tried to kick. I tried to help him, but we were both rather sluggish and could only manage a 75 for the last lap. But still Benjamin improved his track mile PR by 5 seconds.

Then we paced Jenny. It has been a while since she even tried to set a mile PR. She has suffered from a growth spurt that gave her a good amount of muscle and joint pain along with cardiovascular underperformance. So her old PR of 6:52 she set 3 years ago never got broken since. It was now time to kill the beast. 

The plan was to take her through the first two laps in 1:40 each, and then see what happens. We instructed her to not doubt our pacing and maintain contact even if she thought all she could do at that pace was take one more step. That seemed to work - she trusted our pacing and got a new PR of 6:42.8. The splits were 1:38, 1:42, 1:43 and 1:36 with the rest of the total time going towards the additional 9.34 meters. 

Then we ran another mile, which made it 7 total for Benjamin, and I went for 5 more with Julia and Joseph following me on their bikes. I was mad about that 5:04, and the kids were anxious to go faster, so I did a mini-tempo to release the fumes running the last 2 miles in 11:20 (5:33, 5:47 uphill).

Total of 12 for me, Benjamin did 7, Jenny 3, Julia and Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From josse on Tue, Sep 04, 2012 at 18:02:08 from 70.196.193.193

Question -when kids are growing and having. the problems like Jenny what do you do? my son is dealing with the same issues.

From Sasha Pachev on Tue, Sep 04, 2012 at 20:32:15 from 69.28.149.29

Josse:

So far we've done the following with Jenny:

- Turmeric for the joint pain

- Protein mix for the muscles

- Hawthorn berry tea for the heart

This does not fix everything, but it allows her to run 3 miles a day at 9:00 pace, and some days faster.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
16.001.000.000.0017.00

A.M. Did a mile time trial with Julia at Orem High. With all of the kids it seems like I am doing time trials all the time. She wanted a rabbit, I told her she had to break 7:00 to get one. She tried last week, but missed it by 0.9, all of which came from not trusting my pacing and falling back when the pace got hard. So I instructed her this time repeatedly to trust my pacing, and made sure she understood that if she wanted to run sub-7:00 she could not afford to doubt at any point - the mile is just way too short for that, you sneeze, and you are hopelessly off pace.

The plan was to go 1:42, 1:42 then try not to lose ground on the third lap, and kick in the last. We did 1:41, 1:44, 1:48 and 1:40 for the last lap with the total time of 6:55.7. This brought the count of sub-7:00 milers in the family to 6 out of 9: myself, Sarah, Benjamin, Jenny, Julia, and Joseph. The only three that have not done it yet are Jacob, William, and Stephen. They all have a good excuse with the six year old Jacob being the oldest.

Got home, ran with the other kids. Benjamin did 7, Jenny 3, Julia 3, Joseph 2, Jacob 1. I ended up with a total of 12, 2 with weights.

P.M. 0.5 with William, 4.5 with Joseph and Julia on bikes, Joseph did a few surges, and I followed, thus about a mile at marathon race pace. 

Green Crocs 4 Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.003.0013.00

A.M. The kids ran on their own today, Benjamin was in charge. He ran 7, Jenny 3, Julia and Joseph 2, Jacob 1. I did a workout in the canyon. The purpose was to kick the "downhill respiratory panic reflex". So the workout was 3x1 mile down the steepest sections of the Provo Canyon I could get to within reasonable time from my house. The first interval was on the old highway from the 16 mark to the S mark. I did it in 5:02.1 compared to 5:26 in the Uneventful Provo River Half. Then I jogged 600 meters and did another one in 5:04.8. The same mile in the Uneventful was 5:29. Then I jogged 1300 meters and did the last one. I felt I was getting tired, and it also had less of a downhill (5:33 split in the Uneventful), so I was thinking it would be good to break 5:10. But I decided to do the first quarter in 75 anyway and see how long I could last. To my surprise, I pretty much lasted all the way with 5:01.2 split. I tried to break 5:00, but did not have the juice. I was actually quite surprised because I did it in 4:52 fresh racing Benjamin last week, and this time alone and with it being the third mile it was not that much slower.

Overall this was a good workout. It taught me to not panic when the breathing gets hard and just push through it. I will repeat it next week. Total of 13 miles.

P.M. Julia ran 0.3 with William. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

A.M. Jacob did a mile time trial today. He said he wanted to break 7:00. His PR was 7:27, it was only a month old, and I thought it was a pretty strong PR. I was quite impressed by his faith. I told him we would start on pace, and then see what happens, and that I would be very happy with 7:15. In the first lap he was actually a little hesitant and we got 1:47. Then he sped up to 1:45. His third lap was a bit of a struggle, but not too much - 1:48, and he found some juice in the last one to kick in 1:46. His time was 7:09.8. I was quite happy with that - he is only 6 years and 1 month old.

Then I ran with the other kids Benjamin did 7, Jenny 3, Julia and Joseph 2. 2 with the weights. Ran some more alone - total of 12.

P.M. 0.5 with William, 4.5 more alone - total of 5. 

Green Crocs 4 Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.507.003.000.0020.50

A.M. Ran with a big group. We had Chad, Scott, Matt Poulsen, Dan, Brandon, and Brodie. First 10 miles easy pace up the Provo Canyon to the start of the 10 mile tempo in South Fork. Did that in 1:12:06. This was actually quite brisk, about 3 minutes faster than what I normally would do in this workout. But it is OK to push the first 10 a little bit outside of the very easy range as it helps dump glycogen to make the last 10 feel more like you are at the end of the marathon. I am estimating that in this workout if you count the fact that you are not tapered, this is like running the real marathon from 7 to 17 or maybe from 10 to 20, depending on how fast you run the first 10 and how drained you are at the end of the week. Regardless, it is a good marathon preparation workout - you avoid the real "zone", but you are close enough to it to prepare physiologically and psychologically without doing damage to the body.

Brodie turned around early. Matt ran back at an easy pace. Brandon ran at about 6:00 pace. Dan ran with him for the first 6 miles. Chad tried 6:30 pace, but ran out of juice. I ran with Scott for the first 3.5, then eased off to what I could sustain. My time was 55:58, which is a record for this course by 12 seconds. In the middle I timed a mile in 5:18 on the Provo City Marathon course (1st mile), then another in 5:23 on the triangles right after Vivian Park. Once I eased off I was going around 5:40-5:45 pace. The 3 mile tempo course was 5:37, 5:44, 5:40 (17:01). My last mile, which is uphill, was 5:58.  Scott got 54:28.

Overall this was a good result, and I was happy that I was able to survive the aggressive pace in the first 3 miles, and survive afterwards. The pace actually did not feel too bad in principle, in some ways it felt like a jog, but my CO2 exhaust pipe was not ready for it. I think I should be able to hold that pace for the whole 10 in this workout if I get the CO2 exhaust pipe in shape.

P.M. 0.5 with William, Joseph, and Jacob at Orem High including 100 meter time trial. William ran it in 27.6. I think he has 25 in him, but he still has not figured out the idea of sprinting. We need to do some practice. But even without it, I am not too unhappy with the result as William is still only 3 years and 10 months old. However, in order to win the Thanksgiving 400 he will need to improve his 100 to 25 by the time of the race.

Green Crocs 4 Miles: 20.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. It was a Fast Sunday. So Fast and Testimony meeting first. Then Sunday School - I went into the new member/investigator class. The lesson was on prophets. Then a lesson on missionary work in the Elder's Quorum from the First Presidency Message.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.200.000.300.0012.50

A.M. Ran with the kids first. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. Then I ran another 3 miles with the weights and Julia and Joseph on bikes. Benjamin and I did a pickup for 500 meters in 1:39 to tune up for Benjamin's race tomorrow. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.003.0012.50

A.M. Total of 12 miles. Did a workout. 12x400 down the Provo Canyon. It has been a while since I've done this workout. The precise reason is that it hurts so much that I always found an excuse to avoid it, and I had plenty. The main one is that by the time I am done running with the kids, I have neither miles nor time left for such workouts. Another one is that since I am a marathoner, I do not need to do such workouts. But I prayed recently for guidance, and felt that I should resume those miserable quarters. And not just 6 or 8, but full 12 with 200 recovery.

I remembered today how much those hurt.  Enough that I remembered the way they get a little kid to eat his food in Russia. A spoon for each family member. One for Mommy, one for Daddy, one for Grandma, one for Grandpa. Maybe one for a brother or a sister if the child is lucky to have one. Then you have to start all over again. I've fed our kids like that, and with the extended family involved I do not think I ever had to repeat the cycle. So I did each one of the first ten for somebody in my house, and I included Matthew who is not yet born. That made it easier. But still, you finish the first two, and you dread the thought of another one, not to even think about ten. You savor your 200 meter recovery jog, and then comes another one.

I thought it would be good if I could average 72, but I was more fit for the pain than I expected. My slowest was the first - 70.2. Second slowest I was the fourth or the fifth I think - 70.0. I had a few under 69. The last one was the fastest - 67.1. Most of them fell around 69.4. Towards the end I figured out a form trick that gave me more stability on the right side, and I started to go sub-69 more consistently without more effort. Well, I did not really have more effort to give. That is the whole point of this workout. You make yourself hurt while trying to maintain the pace. You give yourself short breaks to reset the pile up of whatever it is that limits your speed just enough that you would not slug the next repetition. This forces the brain to find ways to run faster in a fatigued state. Since it cannot come through raw power, it comes through efficiency.  You also develop higher pain tolerance. More specifically, you learn how to avoid panic at the signals of fatigue, which allows you to hold the fast pace a little longer.

The kids ran on their own. Benjamin and Jenny did 3. Julia 2. Joseph and Jacob rested for the cross country meet in the event. 

P.M. Benjamin, Joseph, and Jacob ran in the cross country meet at the Kiwani's Park. The distance was 2 K. Benjamin won overall with 7:01 in spite of taking a detour that cost him who knows how much. The facts are that it took Benjamin 2:44 to reach a place where I was standing, while the second place was there in 2:54, which was prior to the wrong turn. At the next checkpoint  it was 6:01/6:07. At the finish it was 7:01/7:11. So I am going to guess he lost at least 5 seconds, possibly more. In any case, 7:01 is still a good result running in front alone for most of the race. I did notice a problem we need to address. Benjamin's leg turnover is too sluggish - ground contact time looks excessive. He compensates with a huge stride, but I think it is out of balance. Well, the huge stride is great. What is out of balance is that he lingers too long on the ground. From the visuals, it makes it harder for him to maintain speed when he is tired. We will work on fixing that.

Joseph had a great performance. His time was 8:45. Not only did he win Sub-Bantams (being only 7 he actually still has another year in Sub-Bantams), he beat the first Bantam boy, and what is impressive is that he had about a 2-3 second lead going into the last 100 meters, and he maintained it even though the older boy tried to kick. When you have a 2 year difference in age, the older boy almost always wins the kick. In fact, I believe this is the first time in our family history of running that with this age difference our younger boy did not lose the kick. Joseph improved his time from last year by 1:36.

Our barely six year old Jacob had a great performance as well. He would have won the Sub-Bantams had it not been for his "bully" older brother. His time was 9:40, which is 41 seconds faster than what Joseph ran last year at the age of 6 years and 9 months. Jacob is only 6 years and 1 month old.

Benjamin wore spikes, but the spikes we ordered for Joseph and Jacob had not yet arrived, so they wore Crocs. Joseph was OK, but Jacob lost his Croc with about 300 meters to go. He just kept on running. 

Later in the evening I ran 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Comments
From Kory on Thu, Sep 06, 2012 at 15:48:29 from 134.50.89.24

Tell your children congratulations from me. That's a great accomplishment, and learning from a great Dad. Nice job Sasha

Also nice job on your workout. Are you running Top Of Utah this year?

From Sasha Pachev on Thu, Sep 06, 2012 at 15:50:22 from 69.28.149.29

Kory - thanks. I am running TOU. I thought if you wanted to run it you could ask the race directors if you could do it as a pacer. Something like 3:20 - 3:30 group, whichever one they need help with.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
17.000.000.000.0017.00

A.M. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. I ended up with a total of 12, 2 with the weights. 

P.M. 5 total. 0.5 with William, 4.5 with Julia following me on a bike. 

Green Crocs 4 Miles: 17.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.003.0018.00

A.M. Did another hard workout. 3x1 mile, exact repeat of last week. This one actually does not hurt as bad as 12x400 even though it covers the same distance. Slowing down to 74s from 69s makes a difference even if you have to run them back to back. But it still hurts, which is why I have been excusing myself from doing it for so long. I had an improvement compared to last week - 4:56.0 (vs 5:02.1), 4:57.5 (vs 5:04.8) and 4:55.7 (vs 5:01.2). So all under 5:00. Downhill, but still it was good to move the legs that fast. If we were to take the conversion factor of 11 seconds to Orem High track based on 4:52-5:03 results that Benjamin got in the time trials, this would translate into about 5:06 for the full mile and 5:04 for the 1600. Total of 13 miles.

Kids ran on their own. Benjamin was in charge. He ran 7, Jenny 3, Julia and Joseph 2, Jacob 1.

P.M. Total of 5. 0.5 with William, 4.5 by myself. 

Green Crocs 4 Miles: 18.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.000.3012.00

A.M. Ran with the little kids, then with Benjamin and Ariel. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. Benjamin, Ariel, and I did 5x100 pickups at 4:48 pace down the canyon. The purpose was to teach Benjamin faster leg turnover.

P.M. Jenny took William for 0.5 miles. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.003.0016.00

A.M. Ran with Chad. Total of 15.5. Chad did 20.5, having run 5 miles before we started together. Given the upcoming Top Of Utah Marathon I did an medium long run with a short fast tempo run instead of the full 20 with the last 10 fast. Chad joined me. To spice things up he started 1:00 ahead of me in our standard 3 mile tempo run from Nunns Park to the mouth of the Provo Canyon. This is the third time we've done it like this. The first two times Chad ended up finishing ahead. Today was finally my day. It did help some that Chad was worn out some from the 5 miles earlier and did not have Benjamin to stir him up. Originally we were planning on having Benjamin around, but he had some signs of a sore throat and we decided to have him run less and slower - 4 easy miles with his siblings instead of his usual 7 with me. I ran 15:32 with the splits of 79 - 76 - 78 - 76 (5:09) - 76 - 78 - 78 - 80 (5:12) - 80 - 79 - 78 - 74 (5:11). I passed Chad almost exactly at 2.5 mark  He finished in 16:51 in spite of the fatigue and opening with a 74 quarter, which is still a decent time for him.

This is my fastest time this year, 1 second faster than the fastest time last year, and only 17 seconds slower than my best time ever. I experienced an interesting feeling in the tempo. I was breathing very hard the entire time, but I could manage it. Earlier when I was running in the 15:50 range when that feeling came I just slowed down because I could not handle it.

Last year I ran 15:33 in this workout, and then  2:34:15 in TOU. I felt that TOU was an off-race that was salvaged by having somebody to run with (James Moore) for 24 miles. We will see what happens this year. I hit pretty much the exact same time as last year in this workout. I suppose if the conditions are good and I feel good, we will find out exactly how much off I was last year, or maybe if it was just a perception. I wrote 2:29:59 on my entry form for the predicted time. I've run the race 13 times and I do not think I ever quite delivered what I hoped for on the form. Maybe this year I will.

P.M. 0.5 with William.

Green Crocs 4 Miles: 16.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a Primary program - the children sang. Everybody except for Benjamin  and Stephen participated from our family. Jenny and Julia sang as duet "I feel my Savior's Love". Then we had a lesson on Helaman 6-10 in the Book of Mormon. I really like the verse at the end of chapter 9 when the converted unbelievers are impressed by the power of Nephi because "he has told us things". Then we had a lesson in the Elder's Quorum on faith from the teachings of George Albert Smith manual.

Some people find it boring to be taught from the manual, and some teachers even find it boring to teach from the manual and attempt to "spice up" the lesson by teaching their own thing instead. I recognize that this may be the case for some manuals written with little thought or foresight. But the ones we have in the Church have been received by revelation. On many occasions I have found that the issue I am struggling with can be solved by applying a principle that I just read in the manual that morning. I can testify that those manuals have answers for all of our problems. Yes, all. It takes faith to extract them, without faith the manual appears like a bunch of tedious text that you think you've heard before, for some difficult questions you may lack the faith to extract the answer, but amazing things happen when you begin to read those manuals with faith. Indeed, like they say on some technology forums, Read The Fine Manual, or at least that is how a good Latter-Day Saint interprets RTFM.

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Our kids have been afflicted with injuries. Nothing super serious, but keeps them from running at 100%. But at least they can still run. Benjamin had a cold and he also sprained his wrist playing tag. Jenny's bones are growing faster than the Achilles tendons, so that makes her ankles hurt.  Julia's stomach was giving her problems. Only Joseph, Jacob, and William were healthy today among the runners. Even Sarah had contractions and had to stop a few times during her run. And, fortunately, I am still healthy. Better be healthy, the marathon is coming up. Just knowing that you could catch a cold right before the marathon is a great teacher of humility. Three months of work can go down the toilet from one accidental exposure to an infection your body fails to find a good response to. That is why Paula Radcliffe once surprised a reporter when he asked her for tips on how to prepare for a marathon - she said: "Wash your hands!" But you can wash them only so much. There are more infections out there than you can possibly kill. The day is 86400 seconds long. In one of those seconds, the infection comes, and you miss it. You can do a multitude of things to keep yourself from getting sick, but you need to realize that ultimately you are at the Lord's mercy.  So you get a lesson in faith and humility. I decided to never take for granted the ability to show up healthy at the start of a race. That moment, before the gun goes off, a prayer of thanks is in order.

So today I ran 12. Benjamin did 3, Jenny and Julia 3, Joseph 2, and Jacob 1.

P.M. 0.5 with William. 

 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Jake K on Wed, Sep 12, 2012 at 10:26:08 from 155.100.226.191

Hope the kids get better and you can get to the line healthy in a few days.

I just read this article about chess on Grantland (an ESPN site). Although the central theme of the piece is about cheating, I found it very interesting and thought you might as well...

http://www.grantland.com/story/_/id/8362701/the-evolution-cheating-chess

From Sasha Pachev on Wed, Sep 12, 2012 at 12:18:55 from 67.222.225.187

Jake - thanks, that was an interesting read.

From Scott Ensign on Fri, Sep 14, 2012 at 18:43:35 from 67.40.116.44

good luck tomorrow!!!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.002.000.0010.50

A.M. Ran with the kids. 3 with Jenny. 2 with Joseph. 1 with Jacob. The rest myself. Carried weights for 2 miles. Did a pickup for 1.5 in 8:07, and then one more for 0.5 at the end. Total of 10. Benjamin did 3.

P.M. Benjamin, Joseph, Jacob, and Julia ran in the 3 K cross country race at the Kiwani's Park. Benjamin was still having problems from the cold, and his wrist was still hurting. So I told him to just go out with the leader, if he felt the pace was way too slow, just go ahead, but otherwise sit and wait for the kick. With how he was feeling, I was not sure he'd be able to do even that, and neither was Benjamin, but I told him to try his faith. If it was the Lord's will for him to win, he would, but he would not know unless he was willing to give the Lord a chance.  He did as he was instructed. His competition was Garth Gardner - they dropped everybody else almost immediately. With 600 to go Benjamin was able to shift gears and win with 10:54. Garth got 11:04. 

Joseph won the sub-Bantam division in 14:12. Jacob was third with 15:36. Julia was a bit hesitant to run hard because of a stomach ache, so I told her to just go and run with Jacob. She did, and finished in 15:37 in 4th place in the Bantam Girls - it was only 22 seconds slower than the winning time. I told her next time just to go hard and win the Bantam Girls. Also, to try to not get beat by Joseph. 

Green Crocs 4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.500.008.50

A.M. Ran with the kids. 3 with Jenny and Julia, 2 with Joseph, 1 with Jacob, 2 more with Julia on a bike. Benjamin did 5. I did a pickup for 0.5 uphill in 2:40. Carried weights with me for 3 miles. 

P.M. 0.5 with William. 

 

Green Crocs 4 Miles: 8.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. Total of 8. Jenny did 3, Julia, Joseph, and Jacob 2. Benjamin did 7.5 including 0.5 with William. 

Green Crocs 4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
5.500.000.500.006.00

A.M. Total of 6, some with the kids. Did a pickup for 0.5 in 2:40 uphill. Joseph did 2, Jacob 1, Jenny and Julia 3. William 0.5. Benjamin 7.5.

P.M. Travel to Logan with the family. Stopped at Brigham City, went to the Temple Open House.  Stayed with Steve Anderson.

Green Crocs 4 Miles: 6.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Race: Top of Utah Marathon (26.22 Miles) 02:34:48, Place overall: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.8026.220.000.0027.02

A.M. Top of Utah Marathon, 2:34:48, 5th place, $250. 

Our family stayed at Steve's house. It was very nice as he had room for all of us, and there are many of us now, more exactly 9.6. Steve and I drove together to the bus, then rode it to the start. At the start I had several visits to the city of Oz (secret bathroom available only to runners that would think of a warm-up before the marathon), but that later proved inadequate.

There was enough trouble at the start for me to be wearing bib #10. I figured that was OK, I did not have to finish above 10th, so no pressure.

I came with the goal to run 2:29:59. That did not happen, but at least I had a respectable race, and I got some ideas on what went well in my preparation, and what needed to be fixed. And I got $250 so that is a plus. Not as big of a deal as it used to be. As the years went by my job pay has progressed, and my runners pay has digressed. 

The digression is due to two main reason - the competition is tougher, and I have been running slower. Not that much slower - my time today still would have won had I run it in 2003 or 2004. But runners in Utah have gotten faster. So today it was only good for 5th, which is OK. I do have an interest in people getting faster, enough that I maintain the Fast Running Blog. So it is good that they are actually getting faster.

All in all, even if I could have won with the course record, I would still not be as excited about the pay as I used to be as far as the amount is concerned. However, cash represents my ability to stick my head into the fray, compete against runners who usually have a normal spine and come back not empty handed. So in that sense I still value winning cash. A race that offers just a big trophy brings a lion that has eaten, but a race that offers cash brings a multitude of lions that have not. 

Mile by mile report:

1 - 5:30 - Jake, Jon Kotter, Jason Holt, and Steve Shepherd went ahead. I was with Jimmy Grant, Albert, and Devin Lang. I guessed by the effort 5:21. At least that is what it would have had to be for me to run under 2:30. When I saw 5:30 I was not happy, but I still had hopes that maybe it was just warm-up sluggishness.

2 - 5:37 (11:07) - I knew at this point that 5:30 earlier was not warm-up sluggishness and that barring a miracle 2:30 was not happening today. In the past I would not have known that, which perhaps would have made it a more interesting race. But I knew at this point that I was headed for something in the 2:34-2:36 range, maybe if things went really well in the second half 2:32 high, but not 2:30 or under. In that sense, the races have become more challenging for me. I have enough experience to know early what time I am headed for. But I still have 24 or slightly less miles to go. So there is 20+ miles of work ahead when I already know what time I am going to get. I know where it is going to hurt and how bad. I know the pain, and I know the result, and I still have to do it. This is a challenge for me to have the faith to take the result - not the result I want, but what the natural laws have given me - and be thankful for it.

3 - 5:35 (16:42) - No surprises, the pack is still together.

4 - 5:37 (22:19) - Again no surprises. I think somewhere around here Albert dropped back.

5 - 5:33 (27:52) - Devin and Grant turned up the heat a little and I started feeling it. No surprise, I was expecting to feel the heat at 5:33 based on the earlier miles. Also, no surprise that they would try to rev it up a little. They told me earlier they wanted to run under 2:30, and I told them that they needed to hit the half in 1:12, 1:13 low at the slowest unless they trusted their ability to run a huge negative split. On this course, even split is in effect a huge negative split.

6 - 5:38 (33:30) - Shortly before the end of this mile I took my foot off the gas and dropped back. 5:33 felt out of range, and I know how punishing it gets after mile 18 on this course. You do need to bank some time in the early miles for the fallout, but you need to do it with an effort that is less than what I have been putting in in the last two miles. 

7 - 5:46 (39:16) - At least it is 5:46, not too bad for running alone and recovering from an earlier surge. This is a lonely moment. It is not fun to get dropped. That is one reason I hang on when people go out of my range for some time in hopes that maybe they will slow down or I will get used to it. I really do not like to run alone. 

8 - 5:44 (45:00) - Glen Tucker (The Little Bad Legs) caught up to me and we started running together. That was very nice.

9 - 10 - 11:10 (56:10) - Working together with Glen.

11 - 5:37 - (1:02:47) - Working together with Glen, actually more like me sitting on him.

12 - 13 - 11:45 (1:13:32) - The ball got dropped here. Part of the problem is that I stopped for a VPB. But it was very fast, only 5 seconds. Probably a bigger part was that Glen started getting a cramp and slowed down. I was happy to rest after a post VPB surge to catch up. Too happy. I eventually realized I needed to move on, but it was too late as we lost a lot of time.

 Half - 1:14:09 - manageable, and not feeling terrible. But we have another half marathon left, and a lot can happen.

14 - 5:38 (1:19:10) - Hoped it would be faster with the tailwind carrying me, but it was not.

15 - 5:53 (1:25:03) - Cause for concern. It should have been faster. But at least it is still under 6:00, and I have had years when that mile was over 6:00. Glen recovered from his cramp temporarily and caught up. Following him. 

16 - 5:57 (1:31:00) - concern reduced, but not gone. Still running with Glen.

17 - 5:57 (1:36:57) - concern reduced, but still present. Still running with Glen.

18 - 5:54 (1:42:51) - Glen heard the spectators cheer and surged. I sensed that he surged too hard, it was not good for me to go with him, and also that he would come back. So I responded only in part. But I could respond. If I am responding to surges at 18, it means I have some hope. Towards the end of this mile Glen ran out of juice and I passed him. From that point on to mile 23 I ran alone.

19 - 6:12 (1:49:03) - The first installment of the Providence Heartbreak Hill. To my surprise I am feeling strong. Starting to hope for maybe 2:33 high, or even 2:33 low, or even under 2:33. I can be optimistic. 

20 - 6:12 (1:55:15) - The second installment of the Providence Heartbreak Hill. So far so good.

21 - 6:03 (2:01:18) - This mile was eventful. It goes downhill. A good split on it is around 5:45 for me. Half way through it I saw Steve Shepherd calling on a cell phone apparently for a ride. So that puts me in 6th place. One more pass or DNF, and I am in the money. The good old hunt for a ram to sacrifice begins. I've done it so many times. A few times I was the ram as well, the most notable being Ogden 2005 when Paul ended up playing the role of Abraham with a knife. In spite of the ram hunting position advance to cheer me on, I am starting to feel a bit like a ram myself. That strength I had just a mile earlier is gone. Thus 6:03 instead of 5:55. 

22 - 6:24 (2:07:42) - One tough mile. Has a small climb and a lot of turns. Very difficult psychologically. In the past races I often thought during that mile why I even bother running TOU or any marathon. I knew I would have these thoughts, so I prepared for it. Just told myself no matter what, even it is slower than 7:00, just keep plodding along. Come come, ye saints, no toil no labor fear. It was actually not too terrible.

23 - 6:28 (2:14:10) - Last mile before Benjamin came to the rescue. He started running with me at the 23 mile marker. I was looking forward to seeing him. This mile is also difficult - very similar to 22, but it is 23, so it is easier mentally a bit because you are closer to the finish.

24 - 6:26 (2:20:36) - During the mile as Benjamin cheered me on I moved into 5th place after passing Devin. It was his first marathon. He is a Utah State runner used to running shorter distances and he is just about to go on a mission. So either barely or almost 19 years old. Marathons are merciless beasts. 

25 - 6:29 (2:27:05) - We see Jason Holt ahead, and Benjamin is just going wild. He wants me to catch him. I've trained a 13-year-old monster. He is completely conversational at sub-6:30 pace on rolling hills at 4200 feet altitude. And he is now remembering all the things I've done to him to make him go faster, and he is doing them to me to the best of his memory. He is remembering them in the most annoying way. Keeps telling me to give him five when I am still in contact. Keeps telling me to run faster every 5 seconds. But I am thankful to have my son with me at the end of a marathon. It is a very special moment for me and it is a learning experience for him. He is watching the wall, he is learning about the tough realities of "the zone".

26 - 6:25 (2:33:30) - Closing the gap on Jason but not fast enough. With each step we are closer to the finish, and in proportion to the decrease of the distance, Benjamin keeps getting more and more urgent in his pleas for me to go faster. But I do not have another gear. I've felt this feeling before. I could not understand it. It did not feel like fuel. Legs do not feel weak, the mind is still there. But when you try to run faster you feel like you are not able to use the air that you are trying to breathe in. The heart does not want to respond. On the HRM you would see a relatively low HR - for me something like 145-147 instead of 154. I used to think it was the loss of the neural drive. But after pondering the experience from today and other marathons, I am beginning to wonder if this is just the heart itself being tired. It is not deathly tired - it can still pump enough for you to go 6:20-6:30, but it is too tired for anything faster.

The last 385 yards - 1:18 (2:34:48). Jacob, Joseph, Julia, and Jenny joined me at this point starting a little bit ahead just in case. Sarah tried to join us with a stroller with William and Stephen, but she started too late and when the announcer said something about only runners being on the course she got shy and did not go through the finish line. I told her next time to never mind the announcer and if anybody says anything tell them she is my wife. My official time was 2:34:43, but I am quite sure it is wrong. There was a mat for the 5 K that I crossed about 5 seconds before I crossed the finish line with the clock which also had a mat. My watch said 2:34:48, there is a picture of me approaching the finish line as the clock says 2:34:46. Not too big of a deal, but when it comes down to time, I like to keep the record straight.

Jake won with the official 2:22:12, then Jimmy Grant 2:29:35, Jon Kotter 2:31:05, Jason Holt (not Dave's brother) 2:34:26. In 6th place Joe Furse 2:39:37, then Devin Lang 2:40:06. 

P.M. Kids did their own runs. Benjamin did 7, Jenny 3, Julia and Joseph 2, Jacob 1, William 0.5. Sarah and I went to the adult session of the stake conference. The talks were good. I liked the one about the room in the inn which was in reference to the birth of Christ, and the inn keepers saying to Mary and Joseph that there was no room in the inn. How easy it is to fill your schedule with stuff and/or your budget with expenses and leave no room for Christ, or in other words, the things that He would have you do. So when an opportunity arises to do something good that is rather inconvenient and requires some stretching, yet deep down you know it is the course the Lord would have you take, a good question to ask is if there is room in the inn today. 

... 

Green Crocs 4 Miles: 27.02
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Comments
From Steve on Tue, Sep 18, 2012 at 08:10:52 from 66.87.67.102

This is very boring. Please make it longer :-)

From Rob Murphy on Tue, Sep 18, 2012 at 13:59:10 from 163.248.33.220

Exactly! Where's the every quarter mile breakdown we have come to expect - and love?

Congratulations. You are money-in-the-bank at TOU . You also need to remember that you're getting kind of old Sasha.

From Rob Murphy on Tue, Sep 18, 2012 at 14:00:03 from 163.248.33.220

Oh wait.... I can see the standard report is coming.

From Rob on Tue, Sep 18, 2012 at 14:08:35 from 206.71.84.68

Masters course record in the future for 2013.

From James on Tue, Sep 18, 2012 at 17:44:48 from 97.126.209.10

Good race Shasha! You were moving well when I saw you at the half way mark.

From Jake K on Tue, Sep 18, 2012 at 17:45:23 from 67.177.11.154

Great report Sasha - I especially like mile #25. It just cracks me up... "He is remembering them in the most annoying way" :-)

I think w/ how consistently well you've run this race over the entire history of the race, you've earned the right to have your whole family run across the line with you - all 9.6 of you... 10 next year!

Congrats on a very solid performance and another podium finish.

From Kory on Tue, Sep 18, 2012 at 17:54:20 from 134.50.89.24

Nice job Sasha your toughness is reliable just like the Linux OS. You've proved through the years how you learn from experience. What your passing to your kids is a mental and physical toughness to achieve anything. Great job and I'm happy for you .

From Matt Schreiber on Tue, Sep 18, 2012 at 19:11:10 from 66.17.102.185

Congratulations on a great race! Thank you for the very detailed race report. It's very informative and definitely very appreciated by a new marathoner like myself. Again, way to go!

From steve ash on Wed, Sep 19, 2012 at 09:09:27 from 174.52.177.84

Pretty cool that you can still hammer out times like that as busy as you are with life and kids. I think that is also awesome that your family comes out to support you across the line. Another great race through solid consistent training.

From scottkeate on Wed, Sep 19, 2012 at 11:27:51 from 216.49.181.254

Great recap of the race! Congratulations on your 5th place finish. I appreciate the opportunity I've had to do some training with you.

From Steve on Wed, Sep 19, 2012 at 19:29:05 from 66.87.66.12

Plan on staying next year and let's spend some more time Saturday after the race. I've been thinking that racing hard with you next year for the masters record on this course could be my goal of the year

From I Just Run on Thu, Sep 20, 2012 at 16:22:26 from 67.79.11.242

Great race report! Congradulations on the 5th place win!!!

Oh...and thanks for keeping up the blog, I know we all enjoy it very much ! :-)

From JPark on Thu, Sep 20, 2012 at 22:20:22 from 174.52.34.169

Great race and report Sasha! You're such a solid marathoner. You've been an inspiration for so many years.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

We had a Stake Conference today instead of regular church meetings. This was actually more of an area conference - it was broadcast from the Marriott Center to local stake centers. We heard talks on a variety of subjects. Elder Oaks spoke at the end. 

Night Sleep Time: 7.00Nap Time: 2.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

A.M. Ran with the kids. Total of 10 miles. Jenny and Julia did 3, Joseph 2, Jacob 1. Felt good, no fatigue from the marathon in any way that I could feel, but probably some in subtle ways. Taking it cautiously, so ran only 10 miles. Did a pickup for 0.5 in 2:40 down the canyon.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 10.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.700.000.000.0012.70

A.M. 12.7 miles total.Jenny, Julia, and Joseph did 1. Benjamin did 3. Cross-country race in the evening. I ran into Cliff Reed, a 56-year-old runner with a 3:07 life time marathon PR, and most recent best 3:42. We ran together, and I talked him into doing a 3 mile tempo run on my standard course - Nunn's Park to the mouth of the canyon. He was planning Yasso 800s the next day. I told him most likely he did not need to do that, but as a cut off to see if there was any chance that he did (he is 56 years old after all), I set a target time of 23:00 for the 3 mile tempo assuming his goal in the marathon was 3:35 in St. George. He smashed it while remaining conversational in the first 2 miles. The splits were 7:11 - 7:11 - 6:51  with 21:13 total time. I told him he had enough speed to run his life time best, but he needed more marathon-specific endurance, which comes mostly from mileage.

P.M. Cross-country race at Kiwani's park. We had all the kids except Stephen participate as it was only 1 K.

Benjamin won overall with 3:07 with a 19 second margin over second place. He looked great. His stride had some turnover today, not just the stride length and he looked like a professional runner - very smooth and gracious. That's the best I've seen him look ever.

Jenny made her come back to racing with the third place in the Midget girls division and the time of  4:05. The winning time was 3:34 - Madison Malmgren. Based on 800 meter PR (3:08) relative to Benjamin (2:23) we should have seen exactly the time she ran.

Joseph won the Sub-Bantam's with 4:28. However, something was wrong with him. He ran faster in the 2 K. I was expecting to see at least 4:10, and possibly under 4:00 based on intuition. Mathematically, prorating off Benjamin and 800 meter track PR (3:07), he should have run 4:04. His time in the 3 K was also rather slow relative to his 2 K, but at least it was decent and you could write it off as struggles from the lack of experience racing 3 K. But he does know how to race for distances 1 mile and shorter - we do time trials frequently, and he successfully raced in the 2 K. I am suspecting something is wrong with his spikes. His best race so far was in Crocs, which I find rather odd - I thought spike would win hands down over Crocs on cross-country. But I suppose little kids have a hard time using the spikes. Benjamin ran great in spikes, though.

Julia won the Bantam girls with 4:29 finishing right behind Joseph. I was expecting her to win, and I was expecting around this time intuitively more or less. Prorating off Benjamin and 800 track PR (3:16) she should have run 4:16, but I was not expecting that because she does not know how to run fast in a race and she has a wide fluctuation in performance from day to day. However, this win should give her a nice confidence booster.

Jacob struggled more than anybody today. His time was 5:07 and his form did not look good - he looked like he was limping. His time should have been at least 4:40 based on the 2 K. Pro-rated off 800 m track PR (3:25) and Benjamin's performance, we get 4:28, but again 4:40 would have been more reasonable as he still does not quite know how to race - he just barely turned 6. But not 5:07. I am suspecting very strongly the problem is in the spikes. This still gave him 4th place in Sub-bantams which is 8 years and younger.

Even though Benjamin's performance was very good, William impressed me the most of everybody. He asked if he could run the race the day before. I was hesitant - he would have had to run around the field unsupervised. He is at the age where he might decide to just wonder off the course, and then good luck finding him. But I prayed and I felt that we should let him run and he would be fine. So we signed him up. He hesitated at the start not quite knowing what to do. Then he started running only to fall down 50 meters into the race. He lay on the grass for 5 seconds or so, then got up without expressing any negative emotions, which was quite remarkable for a child 3 years and 10 months old, and resumed running. He actually ended up beating a 6 year old girl, and finished with the time of 6:28, which is 10:24 per mile pace.  That is actually what I was expecting under the assumption that he would run all the way without stopping or getting lost, which was a very optimistic assumption. But he did it!

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Total of 12. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Total of 12. Ran with the kids. A passerby asked me if I was the dad or the kid. Benjamin did 7, Jenny 3, Julia and Joseph 2, Jacob 1.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

A.M. 12 total. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, and Jacob 1. I was not planning on doing anything fast, but my legs were itching to go a little fast, and I had 7.4 miles left when I started the run with Benjamin, and I did not want run the extra 0.4 after I was done with him. So a natural solution was to run a short tempo starting about a mile before the turnaround, go a little further, then turn around and catch up. So I ran 1.25 up and 0.75 down. Benjamin ran the last 500 meters with me after I had caught up - I wanted to stop at some even number and I was already past 1.5 mark when I caught him. So I had these splits: uphill 88, 85, 87, 88 (5:48), 88, then turned around and went downhill - 82, 79, 76 (5:25, 11:13 for 2 miles). During the easy part of the run we had a physics lesson and talked about various forms of energy. If only our collision with the ground when running was perfectly elastic we could run forever with a very minimal effort and very little risk of injury. Instead our bones, muscles, and joints absorb the energy of the impact which could have been converted back into the energy of the movement. So a good portion of our hard work goes into pounding our body instead of moving forward. The harder you run, the greater fraction of the energy you lose. Reminds me of taxes.

P.M.  William did 2x400 on the track by himself. I was originally going to run with him, but he insisted on doing it by himself. So he did the first one in 2:18, and the second in 2:34. Jacob did 1:39. Joseph did 1:27.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From RAD on Mon, Sep 24, 2012 at 13:19:05 from 98.202.23.178

running and taxes...I love it!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
18.602.000.000.0020.60

A.M. Ran with Chad, Rachael (RAD), and George. Total of 20 miles. Rachael did the first 8 with us, then ran back. George stayed with us for the first 9, then fell back and ran slower. Our first half was 1:20:23, a bit slower than 8:00 average, which is actually not too slow for the uphill. On the way back we ran faster. I figured a good target would be to start around 7:00 pace, and gradually increase it.  So we gradually worked up to 6:40 pace, coasted there, then we did 6:06, 6:16, 6:10 for the 3 mile tempo. Chad survived another mile and a half or so at 6:20 pace, and then struggled on the hills slowing down to 7:00. Our total time was 2:25:28 with the last 10 in 1:05:05.

P.M. 0.6 with William. 

Green Crocs 4 Miles: 20.60
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. No regular church today again, we had the Brigham City Temple dedication broadcast. Then I took the little kids to the Provo Temple grounds later in the evening so they could have some temple experience as well.

Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.5012.50

A.M. Total of 12. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. I did a pickup for 0.5 in 2:34.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.006.000.0012.50

A.M. Kids did not run in anticipation of the cross-country race tonight except Benjamin who ran 3 miles. I did a 6 mile tempo run out and back on my usual Provo Canyon course. I felt like I usually do in such workouts, but I think finally have found the right words to describe it. I felt like a captive bird that has never been free but yet somehow knows freedom and yearns for it. More than that. It is more than just I wish I could be free. The bird knows that it does belong in that cage. I would compare it to a feeling I had while living in the Soviet Union. I had never been free, but somehow I knew the leash was too short and I should not have been on it. Most of my friends did not seem to be aware of the leash, and if they were they did not seem to mind. At least perhaps they thought that it was not practical to think about breaking away from the leash because it was next to impossible.

Now it seems I am going through this theme again trying to break away or break through what is impossible to break through - defective vertebrae. With every step it screams at me. No, there is no physical pain. But it is like a broken musical instrument. If I could just believe this instrument is not a musical instrument and was never supposed to be one I would treat it like the noise of a car engine - it is OK that it is not musical because it was never supposed to be. But something deep inside is telling me I am not dealing with some odd noisy mechanism, but a musical instrument of fine work that is out of tune due to a relatively small but difficult to fix problem.

So I spent 34 minutes 29.4 seconds fighting the trap today. Better said, shaking my fist at it and keeping the body and the spirit from giving up the fight. Mile splits: first three uphill 5:49, 5:58, 6:09 (17:55), then turnaround and then downhill 5:37, 5:34, 5:23 (16:34). 

P.M. Cross-country race for kids at Kiwani's park. The distance was 4 K. Benjamin won in 14:54 with his patented long kick. The race turned tactical. Benjamin was running with Casey Clinger, Grant Gardner, and another kid, I think his name was Madison,  at a pedestrian pace for the first 1.5 miles which they covered in around 9:22. Then Benjamin and Casey turned up the heat, which dropped Madison. With more heat Grant dropped back. And once Benjamin turned it on he was left alone and ended up beating Casey by 5 seconds. After the 6:15 pedestrian jog for the first 1.5 his last mile was 5:32.

Joseph ran a solid race winning the Sub-Bantams in 19:01. Jacob was second in the Sub-Bantams with 20:35. Both of them did better than in the last two races. We took the spikes off Joseph's shoes, and Jacob ran in Crocs. For Jacob I think it was a very solid time. This is 8:17 per mile average on grass with hills over the longest distance he's ever run, and he just recently turned 6. 

Jenny struggled today and finished 4th in the Midget girls with 21:08. Julia also struggled with 21:44, but other Bantam girls struggled more so she ended up winning her division.

I ran 0.5 with William later in the evening. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Total of 12. Ran with the kids. Benjamin did 7, Jenny, Joseph and Julia 2, Jacob 1. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

A.M. Benjamin and Julia were at gradma's house and ran 7 and 3 miles respectively. I ran 3 with Jenny, 2 of which were with Joseph, and 1 with Jacob. Then I ran 9 more - total of 12. About 3.3 miles into it I saw a guy in military uniform, and I knew that ROTC was doing a 2 mile time trial. I did not know how far the cadets were. All of a sudden I had a compelling thought that I should run faster, so I sped up to sub-6:00 pace. I did a mile in 5:56 and was past my turnaround and still had not met anybody. I jogged a bit further, and then saw the cadets. I paced the first one for the last 1.5 miles. His name was Tyler. He told me his goal was under 13:00, but he was able to run much better - 11:38.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.006.000.0020.00

A.M. 20 miles total. 8 mile warm-up, then did 3x2 with 1 mile recovery jog down the Provo Canyon. The first one was from Vivian Park to the waterfall. This was was the hardest because the first half of it is flat and it is at 5200 feet. The split was 10:41 or close - the marker was actually missing, but I saw the split with 300 to go and am estimating. Then I jogged a mile backwards and ran from the middle of the woods to a little bit past  Nunn's park in 10:33.3. The last one was from the waterfall to a little bit past the tunnel, and it was the fastest because I increased the effort knowing there was nothing left except the jog back home. I was also being spurred by the runners in some race (5 K I assume) that provided a constant stream of nice easy to reach goals. The time was 10:31.7. It was the hardest interval, though, not just because it was the last and the fastest, but also because it started getting warmer.

Green Crocs 4 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church as usual. We had a missionary farewell. One of the speakers gave a very memorable talk on obedience that involved a colored up version of the interactions between Nephi, Laman and Lemuel. It was completely based on scripture aside from the dialogues that may or may not have happened, but somebody who had not read the account in its entirety or has been spacing out as he read it might have wondered - where are you getting this from? As I get older, I appreciate more and more the value of that story. It was the discussion of Laman and Lemuel that helped Benjamin break 6:00 mile for the first time and never look back. He was a different person after that. I've used that story many times on many occasions in our home when a kid lacked the motivation to do something that I knew was good for him and murmured. That does wonders. They know the story very well, and none of them want to be like Laman and Lemuel.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. 12 miles total, some with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1.

P.M. 0.5 with William. 

Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

A.M. All kids except Benjamin rested for the cross-country meet tonight. Benjamin ran 2 miles out with me, and 2 miles back, total of 4. I did total of 12. Picked up in the last 0.5 to about 5:40 pace, but it was a harder effort because it was uphill.

P.M. Cross-country meet at Kiwani's Park. 3 K distance. Benjamin won overall with  10:42. Grant Gardner was second with 10:49. They both improved from the last time when it was 10:54/11:04, but Benjamin stayed ahead. There was a rabbit that got Benjamin going at a good pace early for the first 1 K or so, and he pulled away from Grant. But then Benjamin felt the pace was too fast and eased off to rest. This was enough for Grant to catch up. Then Benjamin rested behind him for some time and turned it on with about 800 to go as he usually does. This was enough to create a 7 second gap, but not enough to break 10:30 which we hoped for. Still 10:42 is his cross-country 3 K PR and an improvement of 50 seconds compared to last year. It might actually be a course record in for youth in the recent years - at least I do not recall a faster time.

Joseph did quite well. His assignment was to break 14:00, win the Sub-bantams, and run in contact with John Hunter or Malcolm Stewart (top Bantam boys).  He was not in contact the entire race, and he was not even leading the Sub-bantam race with 300 to go, but in the last 300 he kicked, passed Jayden Fitzgerald (leading Sub-bantam boy), and dipped under 14:00 by 2 seconds - 13:58. He improved his 3 K time by 14 seconds since the last race. John was ahead of him by about 10 seconds, and Malcolm beat him by quite a bit with the time of 13:05. But those boys are at least 2 years older, so that's OK for now.

Jenny struggled today again, but less than in the 4 K, and ran a better time - 14:39 taking 3rd place in the Midget girls.   Jacob ran a solid race finishing with 15:19 and taking 3rd in Sub-bantams. Julia struggled again and ran 15:42, which gave her 4th place in the Bantam girls.

It was quite a challenge to keep track of all five kids in the same race. 

Afterwards Benjamin took William for 0.5 miles. 

 

 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.500.0012.50

A.M. 12 total. All of it with the kids. Joseph did 2, Jenny and Julia 2, Jacob 1, Benjamin 7. I did a pickup for 0.5 in 2:35 down the canyon after a VPB. Benjamin joined me for about a quarter after I had caught up.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.003.0013.50

A.M. Kids ran on their own. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. I did a total of 13 with 3x1 mile down the Provo Canyon. The times were 4:56.0, 4:58.3, 4:58.5. The first half a second faster than last time, the second a second slower, and the last one 2.5 or so seconds slower. Not sure if it was due to less favorable winds or just due to the reduced fitness.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 13.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.001.250.0012.50

A.M. 12 total. 7 with Benjamin. Jenny and Julia did 3, Joseph 2, Jacob 1. I did a couple of pickups totaling about 1.25.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.505.005.000.0020.50

A.M. 20 mile run with Chad before General Conference. Started at 6:00 AM. George ran the first 4 miles with us, but then we sped up a bit and he could not keep up. The first half was 1:20:10. In the second half (down the canyon for the most of it) I paced Chad through the first 5 miles in 30:38, then sped up and tried to hit 5:40 average for the last 5 miles. Benjamin joined me in the last 3.5 which we covered in 19:42. My last 5 split was 28:16, 4 seconds under target. We calculated that Benjamin ran about 17:31 5 K split in the middle of that, which would make it a new 5 K PR for him. I got 58:54 for the last 10 miles. Chad got 1:02:10, which is a very good time for him.

Watched General Conference with the family after that. Did not realize Elder Perry was 90 years old. He is moving around quite well for that age. I find it significant that we have men in their 80s or even 90s who can speak to the whole Church and instruct us. History books are one thing. History gets written and re-written, and important details are lost as it is transferred from generation to generation. Even though I am only 39, I find that people of the younger generation have no concept of some things that I think everybody should understand perfectly without any special training or instruction. It really helps to have the continuity with people of age being in a prominent position and teaching us from their experience. While the experience of life is important, they do not speak from that alone. That experience is enlightened by inspiration that comes from the nature of their calling.

When you think of preserving that generation continuity, the father to son connection becomes of particular importance. One of the first things that angel Moroni said to Joseph Smith was the repetition of Malachi's words about the hearts of the children turning to the fathers and hearts of the fathers turning to the children lest the earth be smitten with a curse. This quote was on my mind as I reflected on the significance of running near the Logan temple with Benjamin at the end of the Top of Utah marathon a few weeks ago. Before I was a father, this was just another thing that angel Moroni had quoted from the scriptures. Now I am beginning to understand the depth of it and the power behind it.

P.M. More General Conference. Amazingly in spite of arising early and running 20 miles I never felt tired. I was able to feel the Holy Ghost during the talks and it kept me awake and alert. This is significant for me. I've had many General Conference experiences when I would feel inspired by a few talks, but then my ability to handle inspiration would be gone and I would fall a sleep at least for a few minutes.  Ran 0.5 miles with William.

 

 

Green Crocs 4 Miles: 20.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Watched General Conference.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.280.000.750.0013.03

A.M. 12 total. 7 with Benjamin. 2 with Joseph, 1 with Jacob. Jenny and Julia did 3, I ran some of it with them. Did a pickup for 0.75. 

P.M. 0.5 errand run, and 0.5 with William. 

Green Crocs 4 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.250.000.003.7512.00

A.M. Kids ran on their own. Benjamin 4, Jenny, Joseph, and Julia 1. Jacob rested. Cross-country meet tonight. I did a workout. 3x2000 in the canyon. First one up, the other two down. The times were 7:15.9, 6:28.5, 6:27.5. It felt harder than it should have and the form felt clumsy. Not that it is not always clumsy, but it was clumsier, I should say. I felt strength in the wrong muscles. I am suspecting I need to make a change in my strength training. So I decided no more running with dumbbells, and alter the back extension so that it works the part of the back that I feel matters for frame support when running.

P.M. Cross-country meet. 1500 meters. Benjamin won with 4:55 one more time using his patented long kick for the entire second half of the race. This is around 5:16 mile pace. I thought it was a good result for grass and hills. Joseph ran 6:45 winning Sub-bantams. Jenny did 6:49, 4th place in Midgets. Julia got third place in Bantams with 6:55. Jacob was third in Sub-bantams with 7:43. William ran 11:27 demonstrating great ability to focus and follow the course for a three year old.  Thinking on the results - Joseph was a bit slower than what he should have been, but not too much. Jenny is still struggling with muscle pain, so I am glad she was able to run a somewhat respectable time. Julia ran maybe 10 seconds slower than what I would have anticipated basing the calculations on track performances and Benjamin. Jacob just does not know how to run a short race. I told him - it is a short race, just go hard from the start. But he just ran it like he did the 3 K and the 4 K - same pace. Well, he is only 6 years old, still does not have a good sense of pace or distance. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Ran with the kids for most of my run. Total of 12. 1 with Jacob, 2 with Jenny, Julia, and Joseph, 7 with Benjamin, 2 alone. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.000.003.0012.00

A.M. Kids ran on their own. Benjamin 7, Jenny and Julia 3, Joseph 2, Jacob 1. I did 12x400 down the canyon. I modified the workout a little from the last time alternating recoveries between 100 meters and 200 meters. The target was 72. I planned to add more 200 meter recoveries if I found myself struggling to hit 72. But I ended up doing fine with the alternating 100/200 recovery regimen with the slowest repetition being 72.6, median of around 71.0-71.5 and with occasional high or even low 70s. The last one was 69.7. Overall I was happy with the workout. Total of 12 miles.

P.M. Sarah took William for 0.5. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.000.500.0012.00

A.M. Ran with the kids. Total of 12. Benjamin did 7, Jenny, Julia and Joseph 3, Jacob 1. I did a pickup after a VPN up the canyon for 0.5 in 2:47, and it felt good.

P.M. Julia took William for 0.5. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.006.500.0020.00

A.M. Ran with the kids then ran some more to make it 20. Benjamin did 5, Jenny and Julia 3, Joseph 2, Jacob 1. Benjamin felt like he was getting a cold, so that's why only 5. He normally runs 7. I ran the last 13 miles alone, with the last 6.5 hard. Total time for 13 was 1:24:53 with the last 6.5 in 37:25  - 5:45 pace. For some reason it felt hard even though I felt strong. I think part of it was not having Benjamin in the last 3.5, but also some headwind. When I finished I felt like my heart was beating really fast. Not sure if it is a good thing or a bad thing.  The last 100 meters is up 6% grade, so that is part of the reason. But in those tempos it is always up 6%.  Maybe the heart was still tired from the quarters on Thursday and 2000s on Tuesday. In any case, I'll see how I do in the workouts in the next couple of weeks before making any conclusions. It did feel good to run a 1:25 half equivalent on an out and back course jogging the first 6.5 miles of it, and I mean really jogging - I never cracked 7:00 in any of the miles.

Green Crocs 4 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a fast and testimony meeting. Then I substituted in Sunbeams, the class that William attends. 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.500.001.000.0012.50

A.M. 12 total, most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1. Did some pickups. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
6.500.006.000.0012.50

A.M. Did a workout. 2x3 miles. First one up on the usual course, the second one down. On the up one I thought for sure I would be over 6:00 on the last mile after running the first one in 5:54 with significant effort followed by 5:59, and two less than spectacular quarters in 92. But then I stopped the bleeding somewhat with a 91 quarter, and then shifted gears and ran the last one which gives you a short break from the uphill in 85, so 6:00 for the last mile and 17:53.9 for 3. Then I had a rather long break - about 1.4 miles of jogging + a bathroom visit, this was not a VPB, there is an actual bathroom at Nunn's, and I headed for the last one. I set a goal to beat Benjamin's record of 16:26, which is easy for me fresh, but after running the first one uphill hard this was going to be a challenge. My first mile was 5:24, then 5:28, and in the last mile I shifted gears and ran 5:16,which gave me 16:08 for 3 miles. Total mileage was 12. Benjamin ran 3. Everybody else rested for the cross-country race in the evening.

P.M. Cross-country meet. It was windy so the times were slower. Not sure exactly how much, but I am estimating somewhere around 15-20 seconds. Maybe more. Benjamin ran 10:55 taking second place after Thomas Heaps who ran 10:45. Good for him to learn humility and also for us to discover something to work on. He got gapped early in the race, but then the gap did not grow. We had a conversation about it. He said he just could not go with the pace. I argued that he could. My argument was that Thomas did not run 9:50, or even 10:20 if we gave him a generous allowance for the wind. So Benjamin given his 4:55 1500 performance could have stayed with him at least to half-way if he just ran without thinking how much longer he had left. We are going to work more on faith running. I am thinking a 3 mile tempo run down the canyon where I hit 5:20 as close as I can, and his job is to run with the pace "till the standard bearer fainteth".

Joseph got beat in Sub-bantams for the first time this year as well.  I told him to attach himself to John Hunter, Iain Hunter's son. John is a Bantam, but still I wanted Joseph to be in contact with him so he would be safe from his Sub-Bantam competition which I suspected might be closer to Joseph that he thought. But Joseph was doing his own thing running most of the race alone a few seconds behind John. All of that after a lengthy pre-race instruction about the benefits of drafting in windy conditions. Well, kids sometimes do their own thing, and then find out why it was a bad idea, which is what happened to Joseph. He got caught in the final stretch by Ammon Blackburn, his nemesis from the last year, who Joseph has been beating this year without problems, but Ammon got into better shape for this race. Joseph fought, but he turned on his kick too late, and even though he leaned, Ammon ended up winning the visual pseudo-photofinish. They both got 14:27, but Ammon was declared the winner. I told Joseph we were going to work on learning to main contact regardless of how fast he thinks his competitor is running.

 Jenny and Julia had good races. Jenny got 14:51, and Julia broke 15:00 in cross-country 3 K for the first time with 14:53. Jacob, the obedient child, reaped the fruit of his obedience. I told him to go with Joseph and stay in contact until he absolutely could not. The idea was to knock him out of the rut of just running a somewhat comfortable pace regardless of the distance. He was rewarded with a fast time - 15:11, and third place in the sub-Bantam's only 45 seconds behind the winner in spite of being 2 years younger. His official time was 15:16, but it is a mistake - I timed him at 15:11.

Later I ran 0.5 with William. 

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Total of 12. 7 with Benjamin. 1 with Jacob. 2 with Joseph, 2 with Jenny, and Julia. 

P.M. 0.5 with William. 

Green Crocs 4 Miles: 12.60
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.000.600.6012.00

A.M. 12 total. 0.5 with William in 4:36, 1 with Jacob, 2 with Joseph, Jenny and Julia did 3, Benjamin 7. I did some pickups including 1000 in 3:10 down the canyon with Benjamin.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.750.0012.00

A.M. 12 total. All with the kids. Joseph did 2, Jacob 1, Jenny and Julia 3, Benjamin 7. William was sick and did not run. I did some pickups.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.005.001.5020.00

A.M. 20 mile run. Ran with the kids first. Jacob did 1, Joseph 2, Jenny and Julia 3. Then I ran with Benjamin. He did 7. We did 1.5 down the canyon to teach him how to deal with a competitor that is running strong and pushing the pace into the miserable range. The target was 5:20 pace, so 8:00 for 1.5, but he was acting edgy on my shoulder so I thought he wanted to go faster. So we did 79, 77, 78, 79 - 5:13 for the mile. At that point he began to beg for mercy saying: "Daddy, please do not speed up". I told Sarah about this later, she said - "isn't that cute that you have a boy that can run a 5:13 mile and keep going that still calls you Daddy?". I was going to tell him that he could not ask his competitors to do that in a race, but the pace was hard for me as well, I could not say that much. So I eased off to a 1:02 300 (did not mean to ease off that much), and then we kicked, sort of, and finished in 7:52.7. This was a good learing experience for Benjamin.

After we finished, we parted ways - he ran home, and I ran for more miles up the canyon. On the way back I ran a 5 mile tempo. I thought it would be easy to maintain 5:40 given how easy the 7:52 1.5 came to me. But it was not so. The first 0.5 or so was easy, and after that it got progressively harder. I still managed sub-5:40 pace going out of the canyon for 3 miles, but once I hit the uphill at the end I was barely breaking 6:00. My time for 5 miles was 28:44 - 5:44.8 average.  I felt that the heart was tired and underperformed, so I took measures when I got home - a nap, also got some avocados and almonds at Costco.

 

Green Crocs 4 Miles: 20.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12 miles. Most of it with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.002.0012.00

A.M. Total of 12. 2 with Joseph. Jenny and Julia did 3. Jenny ran 1 of it with Jacob. I ran 7 with Benjamin. We did a 2 mile tempo run down the canyon. His assignment was to follow me as I tried to pace it at 5:20 per mile as closely as possible. I monitored the splits every 100 meters and was never more than 1 second off the schedule until we kicked. The splits were 79, 80, 80, 81 (5:20), then the next 800 in 2:41, 80, 76. There was a headwind, that is why I slipped into 81s and could not follow it with immediate 79 to recover. I tried pretty hard, but the gears were not moving. However, when it was time to kick I shifted to 76 without problems. Our total time for 2 miles was 10:37.3.

Sarah's/Matthew's fundal height measured low (27 instead of expected 30) at the midwife's appointment on Monday, so we did the ultrasound today to make sure nothing was wrong. All of the measurements and visual results were perfect. The due date is December 29th.

P.M. Sarah ran 0.5 with William and another mile on her own. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From RileyCook on Fri, Oct 26, 2012 at 22:25:09 from 65.130.83.218

My wife, Amy is due the next day: December 30. We'll have to see how close they actually end up coming.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. 12.5 miles total. Jenny and Julia did 3, Jacob 1, Joseph 2, Benjamin 7., William 0.5.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.000.750.0012.50

A.M. Total of 12.5. Most of it with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Ran with the kids for most of my run. Total of 12.5. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.403.602.500.0020.50

A.M. Total of 20. Started with Chad. He ran 12. After the first 8 we picked up Benjamin. Chad went out 2, then came back. Benjamin and I did a tempo run. It was supposed to be 3.5, but it ended up being around 3.6 because we had to take a detour to get around the finish line of some half marathon that blocked the trail. Our time was 21:00 which is 5:50 average. Then I ran with the kids. Jacob did 1, Joseph 2. Jenny and Julia 3 by themselves. Then at the very end of 20 I did 2x2000 on rolling hills near my house. That course is quite slow. I did the first one in 7:10, and the second in 7:09 going in the opposite direction putting in an effort that I think would have given me 6:40 down the canyon, so maybe 6:50-6:55 on the track.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 20.50
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had another missionary farewell in the Sacrament meeting. The talks were on sharing the Gospel. Then we had a lesson on Christ's sermon to the Nephites when he appeared to them, which begins with the repetition of the Sermon on the Mount with a few important changes, and then more things are taught. The lesson in the Elder's Quorum was on Elder Nelson's talk Ask The Missionaries. That talk was the first time that I heard an apostle address people outside of the Church directly for the entire time in General Conference. Times are changing indeed.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Total of 12.5. Most of it with the kids. Benjamin did 7, Julia and Jenny 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.003.0013.50

A.M. Total of 13.5. Ran with the kids. Benjamin did 8, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Did a speed workout. Now I have a kid that can do a good portion of it with me. I did 3x1 mile, first one up the canyon, the other two down. Benjamin did 1000s with me. The first one was 5:38.3 - Benjamin's 1000 was 3:27. The wind really picked up in the last 600, I was headed for about 5:33 or so. In the second one I ran 5:03.3 - Benjamin did 3:09. In the last one Benjamin took the lead after 600 and that helped a lot with the pace. His 1000 was 3:06 and I ran 4:59.1 for the mile.

Green Crocs 4 Miles: 13.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.000.7512.00

A.M. 12 miles total. Most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Benjamin and I did a pickup for 0.75 down the canyon in 3:52.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Jacob did an 800 meter time trial on the track in 3:24.3. This is his new record, but only by a second. I was hoping he would get under 3:20. He started out in 47 for the first 200, then faded. Possibly not used to 800 meter pain. We will try one more time to see if he can do better.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.250.004.001.2520.50

A.M. 20 mile run. 16 of it with Chad. Part of it with the kids. Jacob did 1, Joseph 2, Jenny and Julia 3. Benjamin was on the campout, and ran 7 later. I had an idea for Chad to improve his 5 K, and we tried a workout to get him started, and also to get an idea of his capabilities. The workout was 5x400 with 200 recovery down the Provo Canyon. The target was 75. We ended up doing 75.4, 73.9, 73.8, 73.8, 72.3. Then I finished out 16 with Chad and ran the last 4 as a tempo. My course is rather unpleasant - out and back, rollers, some wind in the canyon, so I was going to be happy with anything under 24:00 at the end of a 20 mile run on it. But I felt strong, and managed 23:27 with the splits of 5:52, 6:00, 5:43, 5:51.

P.M. 0.5 with William. 

Green Crocs 4 Miles: 20.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day rest. Went to church. We had a fast and testimony meeting, then a lesson on the words of Christ to the Nephites - continuation of the lesson last week, and a lesson in the Elder's Quorum on sharing the gospel.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12 miles. Most with the kids. Benjamin did 7, Joseph 2, Jacob 1, Jenny and Julia 3, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.500.000.002.5012.00

A.M. 12 total. Most with the kids. Jacob did 1, Joseph 2, Julia 3.5, Jenny 3, William 0.5. Benjamin did 7 with me. I did 2x2000 he did just the last one with me. The first one was uphill. I ran it in 7:11.3. Then I jogged maybe 300 meters and started the second one with Benjamin down the canyon. The target was 6:40 (5:20 pace).  Our splits were 80, 78, 80, 78, 71 with the total time of 6:27.9, which is Benjamin's PR for the distance. I suppose he could go under 6:15 if we really planned a time trial for that distance given that his mile is 4:52.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. 13 total. Most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.000.6012.00

A.M. 12 total. Most of it with the kids. William did 0.5, Jacob 1, Joseph 2, Jenny and Julia 3, Benjamin 7. Benjamin and I did a pickup for 1000 in 3:12.

 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.805.500.000.0013.30

A.M. The kids were going to run in the state championship, so they had a taper. William did 0.5, Jacob 0.5, Jenny, Julia, and Joseph 1, and Benjamin 3. I figured since I was not going to get a good long run tomorrow, I'd do something today. The plan was to go 15 - first 7.5 easy up the canyon, then hard on the way back. It was raining hard, but I figured with 48 F I'd be OK in a long sleeved shirt and shorts. This turned out to be a big mistake, the biggest clothing mistake I have ever made in 28 years of running, and a humbling experience. The first 7.5 miles were nothing out of the ordinary. I felt a little cold in the first mile, then got used to it. The wind was blowing into the canyon, so my face and chest were protected, and I was going a decent pace - around 6:50 with a jogging effort. This did give me concerns about coming back as it revealed that the wind was rather strong, and that combined with the rain would make things uncomfortable once I turned around. But little did I know what was coming.

I turned around, hit 5:36 pace for about 200 meters, then was greeted by a gust of headwind. No big deal, slowed down to about 6:00, deal with it. Maintained a slight sub-6:00 as I was being pounded by the rain and occasional hail. Things got to the point where my legs started feeling numb, but I kept turning them over and still maintaining a little under 6:00. However, once I came out of the canyon a strange thing began to happen. All of a sudden the pace slowed to 6:20, although I felt that my legs were moving fast. Then a little after 13 miles into the run and a little over 5.5 into the fast portion while still a little less than 2 miles away from the house I started feeling like I could not run at all. I stopped and was feeling faint, so I laid down. I began to wonder if I was going to die right there from hypothermia. Now that I am writing this in retrospect this sounds like a rather improbable event. I had not been out for that long, and I had been moving, the fainting probably came from trying to run sub-6:00 into a headwind and cold rain while in a state of mild hypothermia already, so the body was saying - hey, you cannot do that. But at the time I seriously thought that the time might have come for me to go to the other side of the veil.

This was a good test of faith. It is one thing to bear your testimony about eternal life in a church meeting, but the question is if you are going to feel the same way when you actually experience what you perceive could end your life on Earth, and the threat looks real. One time in a BYU class the teacher asked for a volunteer to release a heavy led ball suspended on a chain and stand and wait for it to come back. According to the laws of physics the ball will not come back higher than where you released it, so no damage to your face is going to happen and there is nothing to fear. Having studied physics extensively I felt that I understood that law quite well, so I volunteered. However, when I saw the ball coming at me, I completely forgot about this law, and all I could think about was that it was going to hit me, so I blinked. This time, I did better, I think. There was no fear, no panic. I felt the assurance that everything would be alright even if I did not survive this as far as the mortal survival is concerned.

Laying down made me feel a little better, although I was still not feeling the greatest. I realized that if I chose to remain on the ground I would be there for a long time before anybody noticed. So I told myself to get up and start running. I needed to make to the closed warmest place, which happened to be a nearby printing business only about a quarter mile a way. Fortunately I was able to run, and got there before anything bad happened again. The office staff was very helpful. They got me warm, and I was able to call Sarah to come and pick me up. My jaw was shaking for about 20 minutes or so. Once I got warm, everything was fine, except I was not going to try to risk it and finish the run. So I ended up with about 13.2 or so miles, 5.5 of it tempo.

I think something like this happened to Logan in the 2008 trials, and I believe to Curtis Moore as well in 2004. Not sure why this happened to me today, never happened before under similar, or even worse conditions. Perhaps with age my ability to stay warm in cold conditions has declined. Regardless, I know now that I need to dress up when it is cold, and avoid doing long runs in those conditions. This will be an adjustment as I am used to ignoring the weather and going through with the workout that I planned, but it is good to be forced to learn new things and do things in new ways - often it makes you discover better ways. 

 

 

Green Crocs 4 Miles: 13.30
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Ken Bess on Tue, Nov 13, 2012 at 17:19:30 from 174.52.148.34

That sounds like one heck of a run. I'm glad you made it home ok.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. We got up early, drove to the Cottonwood complex, and were ready to run in the state cross-country championship. Unfortunately there was so much snow that the national headquarters of USATF made the decision to cancel the meet. So we drove home and ran there. There was quite a bit of snow, but it was manageable. I ran 12 miles. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. I considered doing something fast with Benjamin, but there was too much snow for that. Plus I suspected I might have some hidden damage from yesterday's hypothermia, so I kept it low profile.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Ran with the kids for the most part. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Tara on Thu, Nov 15, 2012 at 13:47:16 from 75.169.137.173

I love that your family runs together. I need to incorporate that at my house.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

A.M. Ran with the kids. Total of 12. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Benjamin and I did a 2 mile tempo in 11:31 with the splits of 5:55, 5:36 down the canyon.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Chad Robinson on Mon, Nov 19, 2012 at 22:03:30 from 75.169.1.19

I am registered for Earn Your Turkey. Is Benjamin going to run the 4?

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Usual 12, most of it with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.001.001.000.0012.00

A.M. 12 total. Most of it with the kids. Jacob did 1, William 0.5, Julia  and Jenny 3, Joseph 2, Benjamin 7. Benjamin and I did a 2 mile tempo in 11:14 down the canyon with the splits of 5:48 and 5:26.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. The usual 12 with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.507.500.000.0020.00

A.M. Long run. 20 miles. Did it differently than I normally do because I wanted to run a tempo run with Benjamin. Also because it is November, and it is easy to get sick, and also because I was not sure if I was fully recovered from the hypothermia a week ago. So I took things relatively easy - instead of hammering out 10 miles at the end of 20, I ran 3.5 early with Benjamin, and then 4 at the very end. Also ran with all the other kids. William did 0.5, Jacob 1, Joseph 2, Jenny 3, Julia only 1 because her foot was hurting. Benjamin and I did 3.5 in 20:19 - the first half is down the canyon, after than it is an uphill finish to the house. So overall not super-fast course. Once I dropped everybody off I still had 8.5 to go. I ran out into the canyon and back. On the way back I started feeling low on fuel so I decided to still try 6:00 pace, but with the idea that if it was obvious the fuel was too low, back off and jog in. In the first mile I felt like I might have to do that, but then I found a rhythm and was able to maintain respectable pace with 23:45 for 4 miles.

Green Crocs 4 Miles: 20.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Had a hard time staying awake in the sacrament meeting for some reason for a third week in a row. Not sure why. It is not the speakers - the messages were good, and I tried hard to listen and understand. It is not the sleep, or should not be at least - I've been getting 8 hours of sleep. Maybe some weird residual fatigue that reminds me of its existence when I finally sit down and sit still for some time.

There was no drifting off in Sunday school, though, at least for me because I taught the class. Not much for the students either - I kept putting people on the spot by asking them surprise questions. Plus Sarah tells me my voice is very loud and tends to wake people up, especially babies. The lesson was on the life of Christ. I posed a question to ponder - how do you get people to start counting time from the time of your birth, and keep doing that for 2000 years? Even the Soviet Union did not dare change that after the communist revolution of 1917. They made many changes, adjusting the calendar and changing the spelling of Russian, but they could not change the name of Sunday, which in Russian literally means the day of the resurrection. I remember wondering as a child - if God is not real and there was no resurrection, why do we name a day after that? Later I learned that God is real, and resurrection of Christ did take place, and that you can go only so far in trying to remove the truth from the culture. 

 

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Rob Murphy on Tue, Nov 27, 2012 at 19:37:06 from 24.10.249.165

After the French Revolution they renamed all the months and the days of the week. Sunday became "primidi" I believe which means "first day".

They were upset with the Roman Catholic Church for backing the monarchy.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. Usual 12 with the kids. William did 0.5,  Jenny and Julia 3, Joseph 2, Jacob 1, Benjamin 5.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.250.000.001.2512.50

A.M. Total of 12.5, again most with the kids. William did 0.5, Julia 3 in 23:41 - I think that is her record, Joseph 2, Jenny 0.5 with William. Jenny got a fever, that's why she ran less. Not again! Not right before the Thanksgiving race! Benjamin ran 7. We did a workout 800 up the canyon in 2:45, the rest down - 600 in 1:47.8, 400 in 68.3, 200 in 32.3.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Ran 0.5 with William and Jacob, 1 with Julia and Joseph. Jenny rested trying to mitigate the fallout from the fever. Bed rest pretty much for her. Benjamin ran 3. 

P.M. Now Benjamin got a fever. That changes our plans for the race. The plan was for him to go out with me to 2 miles, then see what happens. Now we will have to come with something different. Things could be bad - he might not even be able to break 25:00. But we are hoping for the best. He and Jenny are resting in bed, drinking EmergenC, and taking ibuprofen to knock the fever down. I gave both of them a blessing. I also knelt down and had an argument of sorts with the Lord. This is a different type of argument. You of course realize that He is charge, and that you cannot ask for things contrary to His will. But there is a reason the scriptures use the phrase "wrestle with the Lord". You can ask for things that appear not meant to happen, and if you do it with enough faith and give the Lord a good reason for them to happen, not just good for you but good for Him, He will make them happen. So in that hope I prayed tonight that my children would not see their training go in vain but see some fruit of their labors and be rewarded with a solid performance in spite of their fevers. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Race: Earn Your Turkey 4 Miler (4 Miles) 00:21:44, Place overall: 6
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.004.0012.00

A.M. Earn Your Turkey 4 Miler, 21:44.9, 6th place, got the turkey. Not just me - we got 8 turkeys total. My argument with the Lord last night appears to have had some merit. Everybody ran great, and Benjamin and Jenny won their races in spite their fevers.

First Benjamin and I raced in the 4 miler. I was very concerned for Benjamin. I knew from fairly recent personal experience how devastating fevers can be when it comes to fitness. I prayed for him last night, this morning when I got up, and several times during the race. Benjamin demonstrated a classic example of resilience against adversity. His fever and its consequences were not removed - he did not all of a sudden feel 100% healthy. But he felt healthy enough to race, and to run his guts out. He drafted behind Chad Robinson for 3.5 miles. Then he saw a kid that looked no older than 14 ahead of him. He said - that is my turkey, and he went for it. He was glad that he did because the kid did turn out to be 14. He finished in 23:08 - 14th place overall, and 1st in the 12-14 age division. Chad was not too far behind with 23:19 in 18th place. When Benjamin finished he said this was the hardest race that he's ever run. I can believe it. In 2009 I ran 23:05 myself after experiencing a fever 4 days prior.

Now on to my race. In the first half mile I maneuvered my way past the fast starters that lacked the fitness to maintain their starting pace and found a runner of perfect size and perfect pace. It was Bryce Peterson. I've run with him a few times in the past, but I did not recognize him at the time. He now lives in Arizona, but came over for a visit. Thanks to him I was able to run a decent time today, in fact this is my best since 2008. The official mile markers were off except for the first one. However, Bryce happened to have a beeping Garmin that appeared to function correctly as it beeped in places that I remember were the right ones, and the splits quite reasonably agreed with perceived effort and total time. So I will go off his beeps. The first mile was 5:18. I felt thankful when I saw the split. The pace felt hard, but sustainable for some time. At that time I knew that I was going to get a good result, and with it being the day of Thanksgiving I said a prayer of thanks. The next mile was 5:26, 10:44 for 2. I could tell that the pace had slowed down and became more manageable, yet I knew from how it felt that I did not have the strength to pass Bryce and push a faster pace. In fact, it was just perfect.

The third mile was 5:36, 16:20 for 3. Again I could tell that we slowed down some more. But again, I felt it was still too early to push. Maybe if somebody had passed us at this point I would have latched on, but I definitely did not have what it takes to break way. 

The last mile was perhaps the most exciting. With about 1000 to go I made an attempt to pass Bryce figuring if I had a chance of beating him it would be now. But he was strong and sped up. I tucked back behind him. We were closing on a runner in front of us as we tried to navigate a crowd of walkers and runners we were lapping. In this race somebody going 12:00 or slower does get lapped, and there was quite a crowd, more than I ever remember in the history of this race which I have run every year since 1997. Then with about 400 to go there was an interesting development. The runner in front of us saw a frozen turkey on the road and picked it up. This was part of the race - if you saw a turkey on the course you could pick it up and run with it. I wondered how well he could run in this state of fatigue and with a turkey in his hands. Turned out not very well at all. We passed him very quickly. Bryce started his kick, I tried to kick as well, but did not have the kicking gear. He ended up a couple of second ahead of me with 21:43 low.

The winning time was 20:44, I think it was Trevor Nielson. Jaydn Asay was second with 20:48 if I remember right. Then John Hedengren with 21:08 - he is back at BYU teaching chemical engineering and obviously getting back into some decent shape ( he was a 29:30 10 K runner in his prime). Then Derek Moody with 21:12.

I looked through my old blog entries and realized that this race has been won in the past by two Olympians. In 2006 it was Josh McAdams (19:19), and in 2009 Cam Levins 19:36. 

Chad and I ran and found Sarah and her training partner Shelly on the course shortly before they approached the 3 mile mark. They were moving faster than I was expecting. Sarah is eight months pregnant with our eighth child and she gave me permission to announce that loudly as she approached the finish line. Last time Sarah ran this race this pregnant she got 57:00. This was when she was pregnant with Joseph in 2004. In 2008 while pregnant with William she established a new standard of virtual pregnancy with 34:37 in a 5 K at Payson Onion days which equates to 11:08 pace. This was done at 7 months pregnant. Today she raised the bar. While 8 months pregnant with her 8th child she ran 4 miles in 42:03 averaging 10:30 per mile which will average out to 32:40 5 K. So, able bodied men who are reading - if you cannot do that, you may just as well be 8 months pregnant. Stop eating junk, relaxing in front of TV or video game console all day long and start training!  

Now with my race over, I could focus on helping the kids in their races. This year was the first time that we had a kid that was too old for the little kids races - Benjamin is now 13. This will be more and more of a pattern from now on. I told Benjamin he should go in the car and rest, but he wanted to participate in pacing his younger brothers and sisters, so I let him. I figured it would cost a few extra hours and degrees of the fever later on, but it was more important for him to share in the joy of achieving with his younger siblings. Thinking about this in retrospect helps me appreciate what a great son Sarah and I have in Benjamin.

First Stephen got 2nd place in the 100 m dash in the 0-2 age division with the time of 49 s on my watch as Jenny and I paced him. I will ignore the official times for the kids races as they were all off and report what I had on my watch from now on. We hoped for the first, but we knew that it would be difficult to convince him to race all out at such a tender age. So 49 seconds on race day is a decent result for him. This ended up being our only non-win in the kids races for the day.

Then William won the 400 meter race (ages 3-4) with 2:14. In addition to the turkey he is going to get a violin. Jacob has one, so he wanted one as well. I told him that if he either won the race or broke 2:00 he could get one. Julia and I ran with him.

 Joseph and Jacob won the 800 meter race in their age groups. I paced Joseph, while Benjamin paced Jacob. Joseph took the lead at the turnaround - his split was 93. Then I think he relaxed a little seeing that he's broken the competition and maybe did not quite run as scared as he should have been. But he won the 7-8 age division with 3:14 by 7 seconds over his competitor. A bit slow for him, but it is hard for little kids to run a good time in the fall.

Jacob had a problem with his pants falling down (in the bustle of getting all the kids ready on the morning of the race an uncertified/unapproved pair of pants managed to sneak past security), but still won with 3:40 by 44 seconds in the 5-6 age division. 

Then Jenny and Julia raced in the mile. I paced Julia while Benjamin paced Jenny. Julia moved into the first girl position after the first 200 meters or so and stayed there until Jenny passed her with about a quarter to go. Both of them ended up winning their age divisions with very good times. Jenny ran 6:45 which is only 3 seconds slower than her healthy track PR. Julia did get a PR of 6:49 by 6 seconds.

So with me winning the 35-39 age division, and all of the kids except Stephen winning theirs we earned 7 turkeys. Additionally we got a turkey + potatoes award for the largest immediate family participating in the race. We hoped also to get the most pregnant participant award, but they never announced it before we had to leave. 

Overall a good day for the family.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Burt on Thu, Nov 22, 2012 at 18:10:10 from 70.34.6.51

Another year, another dominating performance by the Pachev clan. Way to go!

From Jake K on Mon, Nov 26, 2012 at 19:26:40 from 67.177.11.154

Fantastic day for the family! Congrats to all of you!

From Kam on Wed, Nov 28, 2012 at 16:15:38 from 68.66.163.179

It's a good thing the wardrobe malfunction wasn't too costly. Yummy turkey...

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Benjamin and Jenny were still sick, but felt like they could run a mile, so they did. I had Joseph, Jacob, and Julia keep it low key as well, so we had a 1 mile family run altogether. Then I ran 0.5 with William, and the rest of the distance alone. Then we ate the turkey that William has earned with his win. Well, we cannot really tell who earned which turkey easily, but we attributed this one to William. It is good for the children to feel from a young age that they can and should contribute to the family dinner in a real way. 

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.005.000.0014.00

A.M. 14 miles total. Some with the kids. Benjamin and Jenny were sick, ran only 1 mile. Julia and Joseph did 2, Jacob 1, William 0.5. I did the last 5 miles of my run at tempo pace from a little after Nuns Park to the house in 28:37. Felt OK except maybe a little weak in the last mile, but not too bad - it was 5:57 uphill.

Green Crocs 4 Miles: 14.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Benjamin and Jenny were sick, took them home after the sacrament was passed, and stayed with them to make sure they were OK for a bit over an hour. Then went back and helped Sarah with the Sunbeams class.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

A.M. Day of adventures, of sorts. Benjamin and Jenny were sick, but Benjamin could run a mile, so he did. Jenny did not run. William did 0.5, Joseph 2, Julia 2, Jacob 1. Julia's run revealed she started getting sick. I ran some more, including to our car (Zhu) which broke down about half a mile away from the house. The towing truck initially picked up the wrong car. What would have been funny is if it had made it all the way to the shop, needed to have work done, and ended up getting work done, but it would not have gotten that far as the shop would have realized they did not have the right key. In any case, at the end of the mess Zhu ended up at the shop, the problem turned out to be a broken timing belt which happened due to idle pulley seizing. I ended up with 13 miles total.

Green Crocs 4 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.002.000.0010.00

A.M. 10 miles total. This was a pre-cautionary reduction in mileage in an attempt to avoid the rhinovirus or whatever it is that we've got in the house (in my dream I would have the equipment on hand to test not only for the type of virus, but to know the exact strand and report it somewhere for the benefit of science). Rhinovirus is the most common cause of common cold, Benjamin and Jenny tested negative for strep throat at the doctor's office, there is nothing wrong with their stomachs, so I think rhinovirus is a decent guess in absence of better diagnostics. Benjamin ran 1 mile, Joseph 2, Julia 0.5, Jacob 1. I did 2x1 mile pickups one up the canyon in 6:07, the other down in 5:34.

Green Crocs 4 Miles: 10.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.000.004.000.0013.00

A.M. Some kids are improving while others have caught the virus. The run was adjusted based on the health of each child. Benjamin did 2, Joseph 2, Jacob 0.5, Julia 0.5, Jenny 1. I did a total of 13 with a 4 mile tempo - 2 up the canyon, then 2 immediately down. The splits were 6:03, 6:07, 5:32, 5:18 - 23:00 total. I was happy with the second half, but not happy with not being able to crack 6:00 going out.

Green Crocs 4 Miles: 13.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

A.M. A total of 10. Desperate attempt to avoid getting sick. I am still holding off, but the odds are against me with all seven kids now having some form of sickness. Benjamin and Jenny are recovering, however. Benjamin ran 2 miles averaging sub-8:00 for the first time since Thanksgiving. Jenny also ran 2. Everybody else was out of commission today. If I do get sick, I'll just won't go to the Rocket City Marathon or even if I make it to Huntsville and find myself unhealthy there, I will just go back without starting the race. I've done it sick once, do not need the experience again. Plus I need to set a good example for others. I keep telling people not to run marathons when not 100% healthy, but I am yet to back out of a marathon myself when the health is not there. I've won the stupidity award twice in the last 3 years - St. George 2009 and Rocket City 2011. In St. George I had an irritated heel, while in Rocket City I had a cold.

Green Crocs 4 Miles: 10.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.800.000.000.008.80

A.M. We had a restless night getting up every couple of hours and taking five temperatures in a row - Julia, Joseph, Jacob, William, and Stephen, and making sure the kids were properly hydrated. Amazingly Sarah and I are still not sick. I cut the run to 8.8 miles to give the immune system a chance to deal with all the mess. Even though some kids had fevers in the morning, I felt that I should get them out all for a very short run anyway after kicking the fevers down to let them breathe some fresh air, to maintain good spirit, and to get an idea of how much the sickness was impacting each of them and make a plan for recovery.

Joseph wins the most resilient fever sufferer award. He had periods when his fever would jump up to 103.5F, but after we kicked it down with ibuprofen and water he was the liveliest of all the sick kids and volunteered 4:52 for 0.5.  I was not expecting that - I thought he would run a quarter maybe and then we would walk back. Julia was affected the worst. We did 0.5 in 5:18, but we had to stop several times for Julia to clear out her throat. Her fever had also been knocked down, but even without it it never went about 101F. So I thought she would be much livelier that Joseph. Jacob had no problem keeping up with Julia, I do not know what pace he would have gone on his own. William did 0.25 struggling some but not too bad. Benjamin ran 3 miles, Jenny 2.

About a week ago we submitted a request to participate in a home schooling family reality show. Today was just the perfect day for them to call us. Sarah, being 8 months pregnant, having not slept well, and still taking care of five sick kids in addition to everything else that she does, answered the phone. It sounded to her like the guy was a telemarketer, so she hung up. He called back. How dare he? She told him to not call back. Then she gets an e-mail from the program director explaining that he wanted to talk with us but got hung up on twice. We resolved the matter and have a Skype interview scheduled with them this coming Thursday.   

Green Crocs 4 Miles: 8.80
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.000.004.000.0015.00

A.M. A very cautious medium long run of 15 miles. I had to play the balance between not getting sick and not losing the fitness and felt like I was driving a car on a narrow road on the edge of a cliff. Too far to the right and you run into a mountain, too far to the left and you are flying off the cliff. In a week from this date my driving skills, so to speak, will be evaluated at the Rocket City Marathon.

So first I ran with the kids with each running according to his health. Benjamin did 3, Jenny 2, Joseph 0.5, Jacob 0.5, Julia 0.25, William 0.25.  Those distances tell a story - none of them are 100%. Then I ran 8.25 more with the last 4 fast from the middle of the Provo Canyon to the house. So some down and some up. I started out fairly quickly with 5:33 and 5:35. Then I felt that my heart was not pumping enough oxygen and slowed down to 5:46 in the next mile. The last mile was uphill, and I did it in 5:52. This gave me 22:46 for 4 miles. Afterwards I rested as well as I could to avoid getting sick taking a nap for 1.5 hours.

Green Crocs 4 Miles: 15.00
Night Sleep Time: 8.00Nap Time: 1.50Total Sleep Time: 9.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. 5 out of 7 kids were still in a non-public-place condition, so Sarah and I took turns going to church. When I got home after the first two hours, I taught the kids a short lesson on Moroni 7-8. Among many points it brought up the fact that Moroni wandered completely alone for 36 years.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From Matt Poulsen on Tue, Dec 04, 2012 at 20:31:27 from 98.202.242.213

Thanks for letting me join your blog Sasha. I'm honored to be a part of it. You've sure done a great job with it. Boy you've sure had some great races these past many years. And you've got many more to come. Those morning runs back in my BYU days were sure fun.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.700.000.300.0012.00

A.M. Total of 12. Ran with the kids, each according to his health. Benjamin did 4, Jenny 2, Julia 0.5, Joseph 0.5, Jacob 0.5, William 0.25. Fighting an uphill battle trying not to get sick with the help of garlic, oranges, EmergenC, and sleep.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Comments
From jeffmc on Sun, Dec 09, 2012 at 18:20:51 from 65.110.254.156

Tough luck on the bad race. Did you end up picking up the bug your kids had?

From Sasha Pachev on Mon, Dec 10, 2012 at 13:06:29 from 69.28.149.29

Jeff:

I did catch a bit of a bug, but I do not think it was a factor. The problem was the higher than usual humidity which caught me completely by surprise. I am writing the details in my report right now.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.001.500.0012.00

A.M. 12 miles total. Benjamin did 5, Jenny 3, Julia 2, Jacob and Joseph 1, William 0.5. I did a 1.5 tempo run in 8:26 on a net uphill and felt strong. Nevertheless I did feel a serious threat of catching a cold so, I tried to rest as much as possible during the day.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.500.000.000.008.50

A.M. 8.5 total. Benjamin did 5, Jenny 3, Julia 2, Joseph and Jacob 1, William 0.5. Trying to dodge the cold. Getting a bit of nose congestion and throat soreness, and a little bit of fatigue onset around 4-5 pm, but still holding on. The run felt good, and no fever was detected.

Green Crocs 4 Miles: 8.50
Night Sleep Time: 8.00Nap Time: 1.00Total Sleep Time: 9.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. Our friend Rob joined us for a run this morning. He ran 3.5 miles. Joseph and Jacob did 1, William 0.5, Benjamin 5, Jenny 3, Julia 2. It appears that the threat of a fever is over. I still have some congestion and rough voice, but no coughing and no fever. So I am going to the marathon.

Green Crocs 4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
2.000.000.000.002.00

A.M. Trip to the race. Flew the "private jet" from Provo to Denver, then on to Nashville. Too bad Frontier is ending Sasha's private jet service in January, but to compensate Allegiant will now be flying on Monday and Fridays to Mesa, and according to the TSA agent I talked to, there are negotiations with other airlines to have daily flights. 

From Nashville I rented a car (Kia Rio) for $22 a day total with tax which I really liked. It drove very smoothly and 90 mph happened when I was not paying attention. I am used to driving older cars that have to be pushed pretty hard to go 80, and you definitely know it. Drove to Decatur and stayed there with Jon and Kelly Elmore.

When I got to Decatur I went for a 2 mile run. The humid air helped my throat feel better. Legs felt good. So I assumed things would go well the next day, but it turned out I made a serious miscalculation. 

Green Crocs 4 Miles: 2.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Race: Rocket City Marathon (26.22 Miles) 02:44:17, Place overall: 9
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.8026.220.400.0027.42

A.M. Rocket City Marathon, 2:44:17, 9th place.

This race was an odd experience. Unlike last year I was feeling good at the start and ready to race. I did have a sore throat and some nose congestion, but it was not affecting my energy levels, and I thought I could run well at least for the first 10 miles or so. What I underestimated was the degree to which I was susceptible to humidity. The temperatures started at 60 F and climbed into 70 F towards the end of the race, but that alone did not bother me. I felt that I could have handled a warmer temperature just fine. But I just could not breathe. To make things worse, I could not quite figure out what was going on for a while and that gave me a good scare.

I do not have the time for mile by mile report, plus I think for this race mile by mile detail is not going to have a lot of value, so I'll be more general.

We went out as a large pack at a pace that felt slow, but I thought being at a lower elevation this should have given us around 5:50-5:55. It was 6:11. I wondered maybe if the mile marker was misplaced. Next mile was 6:00, it felt harder, a bit too aggressive in fact, and at that point I knew something was up. The pace increased in the next mile which had some downhill and the split was 5:36. It felt super aggressive, completely unsustainable, but I went with it anyway in hopes that maybe I am just not warmed up, and a little surge could wake me up and get me going. But I quickly realized I needed to slow down, which I did, losing contact with the lead pack forever.

I made it to 5 miles in 29:54. That was very much not a good sign. I could not understand this. This had never happened to me. I was not feeling weak. Nothing was really hurting out of the ordinary except 6:00 pace felt faster than what I could have run for a half-marathon try as I might. I've had nightmares like that, but never in real life. Just on Tuesday I ran quite comfortably for 1.5 miles on a net uphill at 5:38 average alone at 4700 feet elevation wearing tights and a jacket. How could it have felt more sustainable than 5:55 at essentially sea level elevation wearing shorts and running with a pack? Am I just getting old? Well, yes, but not that fast. Is there something wrong with my heart with this being the only symptom? If I am feeling this way this early, what is going to happen when I get to 20 miles? Am I going to live? Will I be buried in Alabama? Should I drop out before it is too late?

I reviewed my personal dropping out policy. If I take a comp from a race director I owe him to finish the race unless I feel that there is a serious threat to my health. I did have a case for my health. However, the only symptom was that perceived effort did not produce the expected pace. Otherwise I felt just fine. I decided to keep running until other symptoms appeared. They never did. The problem was not my health or lack of fitness. It was the lack of being used to high humidity. I had not raced when it was this warm and this humid for a very long time - probably over 20 years. This made me too scared to breathe like I ought to so I was not getting adequate amounts of oxygen. This shifted the pace spectrum by about 20 seconds per mile. But I did not quite understand this until the last 6 miles. So I ran most of my 57th or so marathon, in spite of all of the experience, completely perplexed, somewhat panicked, and rather discouraged.  It was a trial of faith.

My 10 mile split was 1:00:24. I got passed by Patrick Whitehead around 6 miles or so, tried to latch on, but for the life of me could not. At around 9.5 we got onto a road that was straight and open to the wind blowing in the wrong direction. Things were bad enough already, however, and the wind could not have made them much worse. I suppose it could, but it did not. Around mile 12 I got passed by a group of 3 runners, one of them was John Piggott, do not know who the others were. I again tried to latch on, but could not. My split at the half was 1:20:01, with that :01 to mock my pain. I did surge too to avoid it, but still could not. As far as I recall I have never opened a marathon that slow since 1992. Since coming to the United States up to this point as far as I can remember I started every one of my marathons under 1:19. The second half is a different story, but I have always been able to run a decent first half even in my worst ones. My inability to latch on to the people that passed me going not that fast suggested that I was working at my limit. I have had many races where I felt much more relaxed in the first half, and yet still crashed in the second. With that history, I was plain scared about the future. 2:50 maybe today? There are many things that are much worse than a 2:50 marathon, though. My family is still with me, I can still feed them, we are still all in good health, my children are succeeding in many things. Most important, I have a testimony of Jesus Christ, and so do my wife and children. We know about His plan for us. We have a vision and we are following it. That's what is important. If we have that we can deal with anything. So I can definitely handle a 2:50 marathon that happened for reasons not understood.

I did however notice some positives. My pace was slow, but it was not slowing progressively. Though my spirits were low my energy levels were fine. I just could not run a normal pace for some reason I did not understand at the time. But I could run for I which I decided to be thankful.

My 15 mile split was 1:32:06. No more headwind. Around 18 miles I passed Justin Leach. He was not having a good day, but for a different reason - stomach problems. Almost got lost at one point but did not lose more than 5 seconds on it. My 20 mile split was 2:04:08. I did the math and realized that if I did not lose steam between now and the finish at all it would be 2:44 low. But I thought it was a hypothetical if. Certainly I would lose something, so maybe 2:45 low would be a good optimistic (in these circumstances) goal.

Shortly after mile 20 there was a music station that played some country song performed by a female singer. Right when I was passing it I heard the word "whiskey". I thought - she sings well but she needs to learn about the Word of Wisdom. For the next mile I thought about the entertainment culture in general and realized that in high probability the singer might need to learn about the law of chastity as well. Somehow these thoughts distracted me from the usual matters in that stage of the race and I just ran without fretting about my level of fatigue.

Amazingly with each mile I was hitting splits in the 6:20-6:30 range, which is on track for 40:00 or so in the last 10 K. This cheered me up. Around mile 24 I passed John Piggott back, and shortly after passed Patrick Whitehead. I realized that what I thought was impossible at the half was going to happen - I was on pace for beating my time last year. Now, my last year's time of 2:44:58 is nothing to brag about, it was done after a fever. But it was something to beat, and when you struggle you need to have something to beat, even if it is a standing pole. Patrick to some extent represented me from the last year except I think he was a little slower at the half and he was a little faster at the finish with 2:44:47.

I ended up running the last mile in 6:20 with the last 10 K in 40:09. This is actually the fastest last 10 K I've ever run on this course. My splits by half were 1:20:01/1:24:16 - 4:15 positive split, which is actually strong for me. That is the type of split that, adjusted for the terrain difference, I have historically run in my best marathons. At the end I finally understood the reason for the slow pace. So in spite of a slow time unlike last years I finished the race in good spirits.

Immediately I headed to the car to drive to Nashville to catch my flight. Clocked 3:03:47 from the start of the race to being dressed and having the key in the ignition.

P.M. I certainly thought I was done running for the day, or at least I thought that I deserved to be done running, but I was wrong again. My flight from Nashville to Denver left late. When I got out of the gate in Denver I had only 3 minutes or so to make my connection to Provo, that is 3 minutes to the time the plane is supposed to leave, which is 10 minutes after they close the gate. My legs were sore when I finished the marathon, and they were still sore on the plane. But the thought of all the consequences that missing this connection would bring made me forget about the pain and the post-race fatigue, so praying for mercy because the law of justice had me hopelessly locked out already I dashed from gate A-34 to gate A-64 greedily inhaling the dry air of the airport terminal and wishing I could have breathed like that during the race. It was about 600 meters or so. When I got there they had already closed the gate, but the plane was waiting for me. They took me in through a special exit, and all was well.

 

 

 

Green Crocs 4 Miles: 27.42
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Comments
From Rob on Mon, Dec 10, 2012 at 18:27:51 from 204.15.86.95

I've found that cool sea level humid 50-55 degrees is about as good as it gets for running. 60-70 degrees your body starts accumulating moisture faster than it can evaporate which changes the way everything functions. Above 70 if you're not used to the humidity you basically start to drown, can't breath, can't get cool.

Despite your bad decision to layover in an awful airport like Denver instead of a nice direct flight from the most 'on time' airport in the country (SLC), it sounds like you had a pretty good trip. Nice job beating last years time despite conditions. And very nice finding a silver lining.

From seeaprilrun on Thu, Dec 13, 2012 at 01:28:10 from 205.172.12.229

Glad you could hang on to the positives of this race. In Kansas we call heat and humidity poor man's altitude training.

From Jake K on Thu, Dec 13, 2012 at 10:44:28 from 155.100.226.191

Sounds like that whiskey song helped you out! :-)

You held it together really well in the second half.

Running in humidity is really tough. I've been out west in the high/dry air for 4+ years now, and I find that it feels easier for me to go run up at higher elevation (8-10K) than it does to go run in places like Tennessee, where its so humid. So considering how little you run in humid conditions, I can see how it would be a variable that would really affect your performance.

From Sasha Pachev on Thu, Dec 13, 2012 at 12:48:59 from 69.28.149.29

Rob:

The whole purpose of the speed burst through the Denver airport was to avoid having to be re-routed from Provo to Salt Lake. Aside from the issue of distance to the airport, compared to Salt Lake the Provo experience is like having your own private jet. You step off the plane and you are almost immediately in your car. The only flight to Provo right now is from Denver. Unfortunately Frontier is dropping it, but they have gotten Allegiant to come in fly Mondays and Fridays to Mesa, and they are negotiating with airlines to have daily service to a major hub but have not yet gotten anybody to commit. Frontier flight has proven profitable, over one year they got $1 million profit from it, but for some stupid political reasons they are cancelling it. The reason given in the media is that they are replacing Embraeder with Airbus, why Airbus cannot land in Provo I do not know, maybe Steve Anderson can explain. Allegiant is planning on flying MD-80 which is just as big as Airbus-319.

April:

I think heat, humidity, and altitude have one thing in common. If you are not used to them, they each individually will slow you down a lot. If you are, you will barely notice. They are also very compartmentalized. Being used to one does not help you much with the other. I saw it in my case. I am very well accustomed to the altitude, and reasonably well accustomed to the heat, but acclimation to humidity was what I lacked badly and it showed.

Jake - exactly my experience with humidity. The entire race felt like running up the Provo Canyon. It was completely unbelievable to have dropped from 4500 feet to almost sea level, and to feel like I am running up 2% grade at 4500 feet.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Afterwards we had a family Christmas party. We did it earlier than normal because Sarah is due around Christmas.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
7.000.000.000.007.00

A.M. Lots of snow today. Ran with Rob and the kids. Total of 7 miles. Benjamin did full 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Rob ran around 5, I think. We slipped a lot.

Green Crocs 4 Miles: 7.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. More or less a repeat of yesterday except I did 8 miles total. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Rob did 4. Even more snow today, sometimes we could not even go 10:00.

Green Crocs 4 Miles: 8.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.002.000.000.0012.00

A.M. Last night Sarah was feeling nervous about labor and had a hard time falling asleep. So I gave her a math problem to solve. The problem was this. A plane on the 45th parallel starts flying west trying to "catch" the setting sun. How fast does it need to go for the sun to stop setting? She solved it for the case of doing it on the equator ( circumference of the earth/24 = 1035.62 mph), but struggled with the 45th parallel location. So I started explaining the solution. To make long story short all you need to do is multiply the equator speed by the cosine of the parallel, so in this case circumference of the earth/24 * cos(45 degrees), or in other words (40000/1.60934) *(sqrt(2)/2)/24  = 732.29 mph, however I started explaining the proof of that, and she fell soundly asleep within two minutes. 

I felt recovered from the marathon and ran total of 12 today. All of it was with the kids and/or Rob. So Rob ended up doing 4 miles with one of them in 7:36 on hills, Benjamin 7.5, Jenny and Julia 3, Joseph 2, Jacob 1, and William 0.5. Benjamin and I did a 2 mile tempo down the Provo Canyon. The purpose was to assess the damage. For Benjamin, the loss of fitness after the cold. For me, to verify that the cause of 2:44 in Rocket City was indeed humidity and nothing else, and also to measure the recovery from the marathon.

We went through the first mile in 5:42, and Benjamin was struggling. So we backed off to a little under 6:00 for the next half mile, and then picked it up in the last 0.5 (5:38 pace) to finish 2 miles in 11:29.  It was obvious that Benjamin had suffered significant damage, but on the positive side his fitness was not completely destroyed, and he has made great progress just over the last two weeks. Two weeks ago he struggled at 8:00 pace. Now he can sustain 5:45 over 2 miles.  

I felt great and the entire time wished I could have felt that way just in the first two miles of the marathon then bring the humidity on. This alone would have made me 40 seconds faster :-)

So this run confirmed to me that I am just really really bad at dealing with humidity right now for one reason or another. Maybe it has something to do with that I've had almost zero exposure to humidity over the last 20 years.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Did 12 total. Most with the kids and Rob. Rob did 4, Benjamin 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.800.500.700.0012.00

A.M. 4 with Rob, most of the rest with the kids. Did a couple of pickups. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. I got 12 total.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
15.000.000.000.0015.00

A.M. Ran with Rob, the kids, and Chad. Total of 15 for me and Chad. Benjamin did 8, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5, Rob 4. There was a lot of snow. 

Green Crocs 4 Miles: 15.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. Today was Sarah's birthday. Jenny and Benjamin made dinner and it was good. Sarah and I got to appreciate what great kids we have.

Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 12 total. Ran most of it with the kids. Rob and Brad ran 4.5. Benjamin did 7.5. Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. 12.5 total.  Most of it was with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Benjamin and I found another runner and he joined us. His name is Adam.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.500.000.000.0012.50

A.M. 12.5 total. Most of it with the kids and Rob. Rob did 4. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.50
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Total of 12. Ran with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.002.000.0012.00

A.M. Total of 12. Most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Benjamin and I did some pickups. 1 mile up the canyon into a headwind in 5:57, then on the way back 600 with about the same effort in 2:04. Rob ran with us, did 4.5 miles.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
14.000.002.000.0016.00

A.M. Medium long run - 16 miles. Ran with the kids, Chad, and Adam. Benjamin did 8, Jenny and Julia 3, Joseph 3, Jacob 1, William 0.5, Adam and Chad 13. Benjamin, Adam, Chad, and I did a 2 mile tempo down the canyon. The target was 5:40 pace. The road was mostly clear, but there was some snow that got in the way occasionally. Chad was not feeling well and dropped back after the first quarter. Adam and Benjamin seemed to have been handling the pace OK, so I took them through the first mile in 5:31. Then we did a quarter in 82, and I decided it would be nice to break 11:00 for 2 miles. So I cranked it up. This was too much for Adam, but Benjamin handled it more or less OK, though with a groan. Then with 0.5 to go Benjamin started pushing the pace, and with 300 to go he really pushed it to the point where I felt like groaning. Our time for 2 miles was 10:55. Adam got 11:07. Chad coasted to finish in 12:10 or so. So it appears that Benjamin has recovered well from his illness. Adam's performance shows promise - I told him he should be running 1:15 half on the Provo River course by the spring or faster if things go well.

Green Crocs 4 Miles: 16.00
Night Sleep Time: 7.50Nap Time: 0.00Total Sleep Time: 7.50
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. We had a great Christmas program. While I sat and listened to the music some thoughts and memories came into my mind that I feel are worth sharing. Last night during dinner we were learning Russian. While explaining the Russian word жук which means beetle, I remembered a funny poem that my mom likes to recite while playing chess in the middle of a violent attack about a capitalist beetle and a worker beetle perishing in the class struggle. This time I decided to look up some information about that poem, and with the help of Google quickly found its full text along with the biography of the author. As soon as I read that the author was born in 1898 and died in 1937 in Leningrad I had a suspicion about the cause of his death, and without reading further to confirm it decided it was time to teach Benjamin a history lesson. I told Benjamin what I knew and asked him to guess the most likely cause of his death. With a few hints he got the answer I was looking for - Stalin's purges. Sure enough, further reading confirmed that my suspicion was correct - arrested on November 19, 1937, executed by firing squad on November 24, 1937 for counter-revolutionary activity and being a part of Trotsky plot, pretty much the exact same "crime" for which both of my grandfathers were sent to labor camps in 1938.

It is quite amazing how the ruling system once established is capable of keeping the people under oppression. My mother and my aunt happily recited "We thank comrade Stalin for our happy childhood" while their fathers were in prison for no other cause than being perceived  as capable enough to present a threat to Stalin's rule and their mothers were scrambling to feed the family while living under constant fear of being arrested themselves for their relationship to the "enemy of the people".

So as I sat and listen to Christmas music the life of my grandfathers was on my mind. First of all, I felt extremely thankful for having been born in 1973, having the ability to learn English, and having a talent for programming computers. Then I wondered what I would do if all of a sudden I found myself in the Soviet Union in 1937. At first I felt completely hopeless. Then a few minutes later I remembered meeting a Russian professor of computer science who taught at Weber State back in 1993. He told a story of his daring miraculous escape from the Soviet Union around that time. He found a place to hide under a train and was able to avoid the Soviet border guard checks as the train crossed the border. He eventually made it to the United States where he later joined the LDS church. A remarkable man in many ways, not the least being old enough to be able to tell this story in 1993, and have a mind capable of adapting enough to teach computer science in English.

Being under that train must have been a very intense moment. If you are discovered, you can count on being executed. But on the other hand, if you have a mind that can learn computer science and stay with its rapid development well enough to still teach it professionally 50 years later in a foreign language, under the Stalin's system you are just as doomed as the man found hiding under a train crossing the border. So he took his chances, and he was blessed for his faith.

Thinking about that made me feel thankful again. I had my set of struggles getting to the United States most of which ironically came from the US government, which was acting like it forgot why it was even allowed to exist in the first place, but I did not have to ride under a train. Now that I see that the Lord has blessed me so much, what I am going to do with it. I hope something good.

As these thoughts went through my mind, I reflected on the mercies of the Lord Jesus Christ and His great power to guide and to lift. I thought about the extent of His love for us. Sure there is a reason to rejoice. For a good portion of my life I lived in fear that some tyrant, some murderer, or some tormentor will somehow make my life difficult or perhaps terminate it. When I acquired faith in Christ, I realized that I did not need to worry about that at all. Evil men can kill the body, but they have no power over the spirit, and it is the condition of the spirit that will matter in the end. And there is only one person who has the final say in where my spirit is going to end up, and it is myself. The only thing that can ruin me in the long run is my sins. God will not judge me for the things I do not choose. What a liberating realization that was.  

 

Night Sleep Time: 8.00Nap Time: 2.00Total Sleep Time: 10.00
Comments
From Rob on Wed, Dec 26, 2012 at 07:37:40 from 64.184.237.115

Nice story about your professor, I actually took some classes from that same professor at Weber State. I never heard that story though.

I hope you and your family had a very Merry Christmas.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. Ran with the kids, Rob, and Adam. Total of 12 miles. Benjamin did 8.5, Jenny and Julia 3, Joseph 2, Jacob 1. William 0.5. One slippery run, I fell down several times, but it all ended well - no injuries, not even scrapes as the snow was soft.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 12 miles total. Most of it with the kids.Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Today is the day we officially remember the birth of Christ. There must be a reason why we count the time from the year He was born, even though this happened more than 2000 years ago, and I want to bear my witness that it is not just a tradition. He did something that is worth remembering for this long and much longer - He paid for our sins. When we realize what those sins do to us, and that we cannot go through life without at least some, we will know why that is a big deal to have those sins atoned for. Merry Christmas to all.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 8.00Nap Time: 0.00Total Sleep Time: 8.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

A.M. Matthew Alexander Pachev was born this morning at 7:49 AM at our home. Sarah had the first contraction of significance at 4:30 AM. So it was a relatively fast labor. Everything was normal up until she started pushing him out. With just a little bit left to go we had a little scare - our midwife Cathy and her helper were not picking up the heart beat on their monitor. So they gave Sarah the oxygen and told her to push as hard as she could as she coached her through it. I got to witness the zeal of a tiger mother when the feels the life of her baby is in danger. Matthew soon came out, and with a little bit of help started breathing normally. Later Cathy told us about a delivery she was a part of where they could not register the heart beat for 45 minutes. This one required a transport to the hospital, but it all ended well - the baby came out healthy. Cathy has a great record - out of more than 1,000 home deliveries with all kinds of unexpected turns all of them resulted in live birth, and very few required hospital transport. After watching her tackle this problem today I have to say this is not just luck.

 Matthew was 20.25 inches tall and weighed 7 lb. Two minutes after his birth Sarah's phone started playing Called To Serve. This is her default ringtone which helps her not get annoyed when the phone rings at a bad time. This time, however, Called To Serve had a different meaning. It was her running partner Shelly calling to see if she could take the kids.

 Benjamin, Jenny and Julia took care of Joseph, Jacob, William and Stephen in the meantime. They were so organized that we never even knew they were in the house. Once we were ready for them, we invited them in to see their new brother. Afterwards Benjamin took his siblings on their runs while I stayed with Sarah to make sure she was OK. He did 7 miles himself, Jenny did 3, Julia 2, Joseph 2, Jacob 1, William 0.5. Benjamin even ran a little bit with Stephen.

Then Benjamin and I traded places. He stayed with his mother to make sure was was OK while I ran 8 miles. The road conditions were very difficult today. It took me 1:06:04 to run 8 miles. On the positive side, I scored zero falls which is better than the last few runs. This run put my current pair of Crocs over 2000 miles.

Matthew 1 Matthew 2

Green Crocs 4 Miles: 8.00
Night Sleep Time: 5.00Nap Time: 0.00Total Sleep Time: 5.00
Comments
From Chad Robinson on Wed, Dec 26, 2012 at 20:11:58 from 75.169.5.13

Congratulations! I wish Sarah a fast recovery and Matthew to enjoy his new life.

From Maurine/Miles on Wed, Dec 26, 2012 at 20:15:47 from 174.52.4.101

Welcome, Matthew. Tell Sarah hi for me and congratulations on your new little one.

From Matt Schreiber on Wed, Dec 26, 2012 at 20:40:02 from 66.17.102.185

Congratulations on the new little one! Hope all are healthy.

From RAD on Wed, Dec 26, 2012 at 20:44:22 from 67.171.119.50

Welcome sweet little one! What a beautiful Christmas. A wonderful tribute yesterday on the blog and then welcoming a new sweet little soul into the world today. Looks like everyone is doing well, is healthy and happy!! Enjoy the new baby, what a miracle. A speedy recovery to Sarah and a sleep-filled night to all!

From Holt on Wed, Dec 26, 2012 at 21:38:18 from 50.8.79.137

Congratulations to the whole clan.

From Jake K on Wed, Dec 26, 2012 at 21:51:59 from 98.165.228.80

Congrats Sasha. I'm not sure which one is "#28" but I love his reaction in the picture :-)

From JPark on Thu, Dec 27, 2012 at 16:38:27 from 174.52.34.169

Congratulations Sasha!

From ACorn on Thu, Dec 27, 2012 at 17:12:47 from 24.2.76.146

Congrats to the Pachev clan!

From Sasha Pachev on Thu, Dec 27, 2012 at 17:42:25 from 67.222.225.187

Thanks, everybody for your support. Jake, #28 is William. He is 4. He just recently started running on a regular basis with 0.5 miles being his daily distance. He recently told Sarah that she was not allowed to call him "adorable" anymore because "Stevie is adorable, and Matthew will be adorable, but I am going to be a man. I know how to count." His 400 m track PR is 2:12.

Rachael - I recall that you ran to the hospital to have your last baby delivered. If my memory is correct, can you remind me when it was, I want to put it on the honor board.

From josse on Thu, Dec 27, 2012 at 17:46:31 from 174.253.176.10

Congrats on the baby, I got to see and help at a birth Christmas Eve and it was so cool. I love the joys of child birth. Tell Sarah great job and let me know if you guys need anything.

From Eric Day on Thu, Dec 27, 2012 at 17:55:27 from 187.245.11.12

Muchas Felicidades Sasha & Family, que Dios los bendiga a todos ! Les deseo lo mejor en este día y para el próximo año. Un abrazo.

From RAD on Thu, Dec 27, 2012 at 21:33:10 from 67.171.119.50

I would LOVE to say I did run to the hospital...it was my plan. I ran a tough half marathon 3 weeks and 1 day before I had my baby (2:09:12), worked out the day before for 90+ min and ran 5 miles the week before I had him; however, I didn't get to do the hospital trip. My vanity overcame me and I wanted one last peaceful, painless, cleansing shower before I had a newborn and all the rest of the mess that comes with it. So, I stayed home and showered and let my husband drive me there. I fully believe I would've been capable of running the 5 downhill miles to the hospital, but I didn't. Now that I'm giving up a spot on the Honor Board I regret it even more!

From Tom on Thu, Dec 27, 2012 at 21:40:37 from 67.199.179.59

Congratulations!!

From Claudio on Sat, Dec 29, 2012 at 14:47:25 from 173.67.51.157

Sasha, congratulations on the new addition to the family, 8 miles for the 8th kid, and thank you for continuing to set good examples and inspiration with your blog.

From Dan Varga on Sat, Dec 29, 2012 at 21:20:58 from 66.87.69.117

Congratulations!

From Jon on Sat, Dec 29, 2012 at 21:29:32 from 107.203.52.135

Congrats to all of you!

From Sasha Pachev on Mon, Dec 31, 2012 at 17:01:13 from 67.222.225.187

Rachel:

2:09:12 half on a hilly course 21 days and about 18 hours away from delivery of a full-term healthy baby combined with 1:58:06 16 days prior is even more impressive. I've put that on the Honor Board:

http://fastrunningblog.com/forum/index.php/topic,1781.0.html

From Burt on Fri, Jan 04, 2013 at 09:24:16 from 71.216.109.214

Congratulations. I like his initials.

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.500.000.000.0013.50

A.M. Ran with the kids. There was a lot of snow. Our usual route was not passable. We ran on the streets. Jenny and Joseph did 2, Jacob 1, Julia 3.5, Benjamin 7, William 0.5. I ended up with 13.5 total.

Green Crocs 4 Miles: 13.50
Night Sleep Time: 6.00Nap Time: 0.00Total Sleep Time: 6.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.500.000.000.0010.50

A.M. Total of 10.5. I am cutting the mileage a bit to deal with the lack of sleep with Matthew waking up, and also with having to do more around the house. Golden but often forgotten principle of training is that when your recovery is reduced, you must reduce the stress. William did 0.5, Jacob 1, Joseph 2, Jenny and Julia 3, Benjamin 6.

Green Crocs 4 Miles: 10.50
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 12 miles total. All with the kids. William did 0.5, Jacob 1, Jenny and Julia 3, Joseph 2, Benjamin 8.5. Benjamin and I actually managed sub-8:00 average in spite of the snow and ice.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
0.000.000.000.000.00

Day of rest. Went to church. The sacrament meeting talks were on missionary work. One of the speakers was raised in the family of 9 children and he was the youngest. He had served a mission in Chile. Sarah and Matthew stayed home, the other children came with me. They behaved perfectly - I did not have to do anything to keep them quiet. Joseph and Jacob without any promptings opened the hymn books, found the hymns and were singing them. Afterwards a sister in our ward asked about the secret of getting them to behave. My immediate answer was home school and daily scripture study. To this I would add a general approach that removes bad influences from the home - no video games, no mainstream TV, no "not that bad" much less just plain bad movies, no music of the telestial kingdom,. no other forms of dumb entertainment. On the "do" side, in addition to regular scripture study and prayer, plenty of academic instruction, rigorous physical activity (running), and chess.

Later I wondered about our culture where it is OK to say that N kids (with N >=5)  is too many, but it is not OK to say that M kids ( M <= 2) is too few. If N is too many, which one of them do you send back? 

Sarah often comes home from a shopping trip and says how she does not like it when people tell her that her hands are full. I suggested she should answer - yours are empty, why don't you come and help me? 

 

Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Comments
From RAD on Thu, Jan 03, 2013 at 23:13:41 from 67.171.119.50

I do hope that you don't mind me stealing that line from you! "Yours are empty, why don't you come and help me?" Best response I have yet to hear. Always enjoy the Sunday posts. Thanks Sasha!

Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.000.000.000.0012.00

A.M. 12 total. Most with the kids. Benjamin did 7, Jenny and Julia 3, Joseph 2, Jacob 1, William 0.5. Benjamin and I spoke Russian for the entire 56 minutes of the run. He is getting a lot better.

Green Crocs 4 Miles: 12.00
Night Sleep Time: 7.00Nap Time: 0.00Total Sleep Time: 7.00
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
3576.21321.78348.6294.154340.76
Green Crocs 2 Miles: 790.60Green Crocs 3 Miles: 1460.50Green Crocs 4 Miles: 2051.01
Night Sleep Time: 2622.00Nap Time: 32.00Total Sleep Time: 2654.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
New Kids on the Blog
(need a welcome):