Breaking the Wall

Salt Lake Track Club 15 K

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15% off for Fast Running Blog members at St. George Running Center!

Location:

Orem,UT,United States

Member Since:

Jan 27, 1986

Gender:

Male

Goal Type:

Olympic Trials Qualifier

Running Accomplishments:

Best marathon: 2:23:57 (2007, St. George). Won the Top of Utah Marathon twice (2003,2004). Won the USATF LDR circuit in Utah in 2006.

Draper Days 5 K 15:37 (2004)

Did not know this until June 2012, but it turned out that I've been running with spina bifida occulta in L-4 vertebra my entire life, which explains the odd looking form, struggles with the top end speed, and the poor running economy (cannot break 16:00 in 5 K without pushing the VO2 max past 75).  

 

Short-Term Running Goals:

Qualify for the US Olympic Trials. With the standard of 2:19 on courses with the elevation drop not exceeding 450 feet this is impossible unless I find an uncanny way to compensate for the L-4 defect with my muscles. But I believe in miracles.

Long-Term Running Goals:

2:08 in the marathon. Become a world-class marathoner. This is impossible unless I find a way to fill the hole in L-4 and make it act healthy either by growing the bone or by inserting something artificial that is as good as the bone without breaking anything important around it. Science does not know how to do that yet, so it will take a miracle. But I believe in miracles.

Personal:

I was born in 1973. Grew up in Moscow, Russia. Started running in 1984 and so far have never missed more than 3 consecutive days. Joined the LDS Church in 1992, and came to Provo, Utah in 1993 to attend BYU. Served an LDS mission from 1994-96 in Salt Lake City, Utah. Got married soon after I got back. My wife Sarah and I are parents of eleven children: Benjamin, Jenny, Julia, Joseph, Jacob, William, Stephen, Matthew,  Mary,  Bella.  and Leigha. We home school our children.

I am a software engineer/computer programmer/hacker whatever you want to call it, and I am currently working for RedX. Aside from the Fast Running Blog, I have another project to create a device that is a good friend for a fast runner. I called it Fast Running Friend.

Favorite Quote:

...if we are to have faith like Enoch and Elijah we must believe what they believed, know what they knew, and live as they lived.

Elder Bruce R. McConkie

 

Favorite Blogs:

Miles:This week: 0.00 Month: 118.81 Year: 3380.28
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 33.72
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.860.0015.070.5073.43
Navy Crocs Miles: 73.43
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. Talked to Benjamin on Skype - it was his birthday, he turned 20. Went to the Russian Branch.

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

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

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

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

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

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

Navy Crocs Miles: 15.36
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
13.000.000.000.0013.00

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

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

Navy Crocs Miles: 13.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.750.000.000.259.00

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

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

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

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

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

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

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

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

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

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

Navy Crocs Miles: 15.07
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
57.860.0015.070.5073.43
Navy Crocs Miles: 73.43
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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