Breaking the Wall

Rock the Canyon 10K

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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: 25.33 Year: 3286.80
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
60.720.006.212.0068.93
Navy Crocs 2 Miles: 68.93
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
11.000.000.001.0012.00

Fast Running Friend Workout - 2019-09-02 07:27:56
Workout Totals: Distance12.000Time1:36:10.00Pace8:00.83
Salt City Mile, 5:15.8, 26th overall, 6th master. Approximate splits 73, 82, 79, 80. I had 5:14.9 on my watch, but somehow got 5:15.8 official chip time.

We ran the race as a whole family, and managed to average 5:59.8 reaching our goal of breaking 6:00.

Results in speed order:

Benjamin 4:40.8
Dad 5:15.8
Jacob 5:16.2
Joseph 5:16.3
William 5:52.9
Jenny 5:59.6
Stephen 6:13.1 (PR)
Julia 6:41.4
Matthew 6:46.3 (PR)
Sarah 7:55.2

Additionally, our friend Bonnie who also runs in Crocs ran 5:56.6.

Jason Lynch won with 4:23.4, Teren was second with 4:27.7 running in the open heat even though he is a master. Benjamin was 6th.

Nate Hornok won the master's heat in 4:50.7, Mark, who organized the race, was second in 5:02.5.

It felt good to run this fast. This was the first good race of the race for me. For some reason, even though my workouts showed that I should be able to match my last year's times, I have been consistently off those marks in races - until this one. Hopefully I will be able to pick it up from here and start racing better.

Ran a cool-down with the kids afterwards, and some more distance later in the evening.
Leg 1:Distance4.000Time31:43.80Pace7:55.95
Warm-up.
Leg 2:Distance1.000Time7:57.30Pace7:57.30
Race
Split 1:Distance1.000Time5:14.90Pace5:14.90
Cumilative:Distance1.000Time5:14.90Pace5:14.90
My time.
Split 2:Distance0.000Time2:42.40Pace0:00.00
Cumilative:Distance1.000Time7:57.30Pace7:57.30
Sarah.
 
Leg 3:Distance4.000Time32:00.00Pace8:00.00
Cool-down - some with the kids.
Leg 4:Distance1.000Time8:30.50Pace8:30.50
With Jenny.
Leg 5:Distance2.000Time15:58.40Pace7:59.20
With Joseph and Jacob.

Navy Crocs 2 Miles: 12.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
10.000.000.000.0010.00

Fast Running Friend Workout - 2019-09-03 08:44:52
Workout Totals: Distance10.000Time1:15:10.40Pace7:31.04
10 total (8+2). Felt tired, decided to cut the mileage a bit. Usual distances for the kids, except Matthew decided to run 2 miles today.
Leg 1:Distance8.000Time59:23.30Pace7:25.41
Most of this alone, first 0.75 with William, Stephen, Jacob, and Matthew.
Leg 2:Distance2.000Time15:47.10Pace7:53.55
With Joseph and Jacob.

Navy Crocs 2 Miles: 10.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.400.000.001.0012.40

Fast Running Friend Workout - 2019-09-04 08:29:02
Workout Totals: Distance12.400Time1:35:53.40Pace7:43.98
12 total (10+2). Today was a day of records. Joseph ran 4:57.1 down the canyon, Jacob 4:58.0 on the same course, William 5:21.4 - I paced William, Benjamin paced Joseph and Jacob. We played the rabbit chase with the 30 second head start for William, which he won. Next step is repeat those times on the track with no downhill.

Bella also got a record in 0.25 with 2:28.5.
Leg 1:Distance0.980Time7:45.80Pace7:55.31
With Benjamin, Joseph, Jacob, and William.
Leg 2:Distance1.000Time5:21.40Pace5:21.40
Paced William through 1 mile down the canyon.
Leg 3:Distance4.170Time33:21.50Pace7:59.98
With Benjamin, part with Joseph, William, and Jacob.
Leg 4:Distance2.000Time16:10.40Pace8:05.20
With Stephen and Matthew.
Leg 5:Distance2.000Time14:49.80Pace7:24.90
Alone.
Leg 6:Distance0.250Time2:28.50Pace9:54.00
With Bella.
Leg 7:Distance2.000Time15:56.00Pace7:58.00
With Joseph and Jacob.

Navy Crocs 2 Miles: 12.40
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
11.050.000.000.0011.05

Fast Running Friend Workout - 2019-09-05 08:47:46
Workout Totals: Distance11.050Time1:29:33.60Pace8:06.30
11 total, Easy runs for everybody except Julia, who did a mile time trial on the track in 6:36.1. Usual distances for the most part. I felt tired, did a bit less - only 11.
Leg 1:Distance1.050Time9:15.20Pace8:48.76
Warm-up with Julia, Jacob, William, and Stephen.
Leg 2:Distance1.000Time6:36.10Pace6:36.10
Julia's mile time trial. William and Jacob helped pace.
Leg 3:Distance1.000Time9:08.60Pace9:08.60
Cool-down with Julia, William, Jacob, and Stephen.
Leg 4:Distance2.000Time15:59.60Pace7:59.80
With Jacob and Matthew.
Leg 5:Distance4.000Time31:53.10Pace7:58.27
With Joseph.
Leg 6:Distance2.000Time16:41.00Pace8:20.50
With Jenny and Joseph, I think.

Navy Crocs 2 Miles: 11.05
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
8.000.000.000.008.00

Fast Running Friend Workout - 2019-09-06 09:31:40
Workout Totals: Distance8.000Time1:03:10.30Pace7:53.79
Usual distances for the kids, a taper for me and Benjamin - I did 8, he did 6.
Leg 1:Distance2.000Time15:53.90Pace7:56.95
With Jacob, William, Stephen and Matthew.
Leg 2:Distance2.000Time15:49.00Pace7:54.50
Same company without Matthew.
Leg 3:Distance4.000Time31:27.40Pace7:51.85
With Joseph.

Navy Crocs 2 Miles: 8.00
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Race: Rock the Canyon 10K (6.214 Miles) 00:39:02, Place overall: 7, Place in age division: 5
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
9.270.006.210.0015.48

Fast Running Friend Workout - 2019-09-07 07:29:26
Workout Totals: Distance15.479Time1:57:16.90Pace7:34.61
Rock the Canyon 10 K, 39:02, 7th overall, 5th master. Benjamin was 2nd with 34:40, $75.

Top finishers:

Place;Name;Gender;Age;Gun Time
1;Teren Jameson;M;42;34:20
2;Benjamin Pachev;M;20;34:40
3;Nate Fredrick;M;23;34:57
4;Nathan Hornok;M;41;35:50
5;Melchor Suaste;M;41;36:56
6;Mark Payne;M;46;38:30
7;Alexander Pachev;M;46;39:02
8;Samuel Clarke;M;21;39:57
9;Brian Grover;M;22;41:12
10;Scott Daw;M;34;41:31

The course was not conducive to fast times with uphill grades reaching over 8% in places. Additionally, the downhill lasted only about 1.5, followed by a grinding climb for 3.5 miles culminating in 8% grade that yielded an 7:23 mile for me.

One thing I found surprising is that I did better on 8% grade relative to Mark, while he did better than me on the downhill and on the gradual uphill. I did have a problem with the early part of the downhill - right before it I got a rock in my shoe, and even though I got it out, I was still trying to find the rhythm when the downhill started, and did not find it until it was almost over. The gap on the gradual milder grade with Mark was expected. But then, to my surprise, I started closing in the last mile when the grade got very steep. The last quarter mile was downhill, but there were a couple of very sharp turns, so I could not really capitalize on it.

Joseph and Jacob ran 8 miles, Benjamin did additional 6 at night, so both of us ended up with almost 16 for the day. Jenny did 6, Julia 5, William 6, Stephen 5, Matthew 2.
Leg 1:Distance1.000Time8:51.90Pace8:51.90
Warm-up
Leg 2:Distance6.214Time39:03.00Pace6:17.05
Race
Split 1:Distance1.000Time6:10.50Pace6:10.50
Cumilative:Distance1.000Time6:10.50Pace6:10.50
Split 2:Distance1.000Time5:28.30Pace5:28.30
Cumilative:Distance2.000Time11:38.80Pace5:49.40
Split 3:Distance1.000Time5:47.60Pace5:47.60
Cumilative:Distance3.000Time17:26.40Pace5:48.80
Split 4:Distance1.000Time6:34.10Pace6:34.10
Cumilative:Distance4.000Time24:00.50Pace6:00.12
Split 5:Distance1.000Time6:19.30Pace6:19.30
Cumilative:Distance5.000Time30:19.80Pace6:03.96
Split 6:Distance1.000Time7:23.00Pace7:23.00
Cumilative:Distance6.000Time37:42.80Pace6:17.13
Split 7:Distance0.214Time1:20.20Pace6:14.77
Cumilative:Distance6.214Time39:03.00Pace6:17.05
 
Leg 3:Distance2.265Time21:54.10Pace9:40.18
Cool-down.
Leg 4:Distance1.000Time8:03.60Pace8:03.60
With Jenny and William.
Leg 5:Distance5.000Time39:24.30Pace7:52.86
With Jenny.

Navy Crocs 2 Miles: 15.48
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
Add Comment
Easy MilesMarathon Pace MilesThreshold MilesVO2 Max MilesTotal Distance
60.720.006.212.0068.93
Navy Crocs 2 Miles: 68.93
Night Sleep Time: 0.00Nap Time: 0.00Total Sleep Time: 0.00
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