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April 29, 2024

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Location:

SLC,UT,

Member Since:

Apr 28, 2011

Gender:

Male

Goal Type:

Other

Running Accomplishments:

PR Table and Notable Races

Marathon: 2:21:12 (Chicago); 2:20:41 (CIM)
Half Marathon: 1:05:45 (Long Beach)
10K: 30:03 (Portland)

All race results:
2011 - 2012 - 2013 - 2014 - 2015 - 2016

Personal:

   

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Mon, Apr 22, 2013
Running MilesSwimming YardsBike Miles
18.000.000.00

AM - 10 miles w/ Andrea (bike). 

PM - 8 miles. Horsepark loops. Andrea rode the last 6 laps w/ me. I drove one mile away from home to keep the entire run on soft surfaces. 

I'll be really glad when she can run again, but its been nice to have Andrea bike along a lot recently. At least we can do that together. Unfortunately (or fortunately?) for her, I rarely break 7-8 mph.

Comments
From ACorn on Mon, Apr 22, 2013 at 23:04:34 from 71.213.40.95

I'm sure Andrea is getting a good core workout riding the bike at such slow speeds :)

From Jake K on Tue, Apr 23, 2013 at 09:30:31 from 67.177.11.154

Her patience is definitely tested.... riding slow and listening to me yap the whole time!

From Jason D on Tue, Apr 23, 2013 at 21:33:06 from 24.1.80.94

I need to run my easy runs slower.

From Dave Taylor on Wed, Apr 24, 2013 at 14:38:05 from 63.255.191.163

Ya, me too apparently. I'd like to see a report on Jake's YTD easy, threshold, and VO2max miles, that would be interesting

From Jake K on Wed, Apr 24, 2013 at 14:54:37 from 67.177.11.154

I have those easily accessible... YTD numbers...

1668 total miles

-203 miles @ Aerobic Threshold (Marathon effort)

-74 miles @ Lactate Threshold (15K-HM effort)

-11 miles of speedwork or VO2

83% easy, 17% "fast"

I have hardly touched the VO2 realm.

From Dave Taylor on Wed, Apr 24, 2013 at 15:11:43 from 63.255.191.163

Holy smokes! I am at 605,128,125,97 for those numbers. Easy miles 42%, and average easy pace 7:10. OK, time to really rethink things.

And please take the quotes off the fast :)

From Neasts on Wed, Apr 24, 2013 at 15:13:05 from 75.169.56.70

As I was doing an easy run yesterday at 8:30 pace, I was thinking, even Jake K runs slow like this to recover! It must be OK.

From Jake K on Wed, Apr 24, 2013 at 15:27:41 from 67.177.11.154

Its relative Dave... ideally my percentage of faster miles should be going up a bit more. When you are running lower total volume, you can (and should) have more quality work.

Last year the AT/LT/VO2-Sp totals were 410, 210, 78. The percentages were quite low, as I ran a lot of miles last year, something I am definitely not wanting to replicate.

And just so its clear, what I classify at VO2 work is approx 3000m pace reps that are at least 2-3 minutes in duration or longer.

I tend to do a lot more of the higher end aerobic workouts, but that's partly because I've been a bit limited by injuries this year... as I currently am again.

From Dave Taylor on Wed, Apr 24, 2013 at 15:31:54 from 63.255.191.163

Well I'm sending healing vibes your way, cause it's really fun to watch your stuff! I think I am going to keep the quality, but add a little more slow miles. I count VO2max as anything faster than 5:30 on the road or 5 flat on the TM, 1.5 mile pace or faster. I'm pretty sore right now so I know tomorrow will be quite slow :P

From Jake K on Wed, Apr 24, 2013 at 15:37:28 from 67.177.11.154

That's usually the ticket, Dave. When you are building in additional miles (either by adding doubles or extending the recovery runs) don't force the pace. Those miles have value.

I've been doing a lot of thinking about my own training recently. My training from Fall 2010 - Summer 2011 was basically just a ton of easy miles with some workouts thrown in. Despite continuing to run well, I still haven't surpassed by HM and Marathon times from 2011. There was a bit of magic in that (very simple) formula that I haven't been able to fully re-create.

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