Breaking the Wall

Week starting Jun 23, 2019

Previous WeekRecent 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 MessageMonth View
Graph View
Next Week
JanFebMarAprMayJunJulAugSepOctNovDec
1986198719881989199019911992199319941995199619971998199920002001200220032004200520062007200820092010201120122013201420152016201720182019
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: 90.98 Year: 2713.79
Saucony Type A Lifetime Miles: 627.15
Bare Feet Lifetime Miles: 446.12
Nike Double Stroller Lifetime Miles: 124.59
Navy Crocs 2 Lifetime Miles: 1576.28
Neon Crocs 1 Lifetime Miles: 22.05
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.290.007.753.0076.04
Navy Crocs 2 Miles: 76.04Nike Double Stroller Miles: 4.00
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: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
12.280.000.000.0012.28

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

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

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

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

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

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

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

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

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

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

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

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

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

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

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.750.003.001.2516.00

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

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

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

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

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

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

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

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

Nike Double Stroller Miles: 4.00Navy Crocs 2 Miles: 16.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
65.290.007.753.0076.04
Navy Crocs 2 Miles: 76.04Nike Double Stroller Miles: 4.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Debt Reduction Calculator


Featured Announcements
Google
Web fastrunningblog.com
Lone Faithfuls
(need a comment):