Wheeler Farm Loops

April 27, 2024

Recent EntriesHomeJoin Fast Running Blog Community!PredictorHealthy RecipesJake K's RacesFind BlogsMileage BoardTop Ten Excuses for Missing a RunTop Ten Training MistakesDiscussion ForumRace Reports Send A Private MessageWeek ViewMonth ViewYear View
JanFebMarAprMayJunJulAugSepOctNovDec
201120122013201420152016
15% off for Fast Running Blog members at St. George Running Center!

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:

   

Favorite Blogs:
Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Tue, Jul 16, 2013
Running MilesSwimming YardsBike Miles
15.000.000.00

AM - 11 miles. 4 x 1 mile on Wasatch Blvd in 4:42, 4:42, 4:42, 4:37. In 2011, Andrea and I would use this as a sharpening workout. Haven't done this in a long time. My form felt awful/choppy on the beginning (fast/very downhill) portion of the first three reps, but then I started to figure it out on the last one and smoothed it out a bit. Thought about adding a 5th and trying to dip under 4:30, but that might have been too much for my hamstring to handle. The times seem fast but they're not really too impressive, the gradient is ~1.5%...

PM - 4 miles w/ Andrea (bike). 

Comments
From Andrea on Tue, Jul 16, 2013 at 09:16:50 from 72.37.171.52

Perfect workout for today - teach the body to run faster and run efficient downhill. Now ice that hamstring!!

From Rachelle on Tue, Jul 16, 2013 at 09:27:52 from 159.212.71.77

Great workout Jake! 1.5% gradient is about perfect in my opinion - enough to get your legs turning over quick but not thrash them.

From Jake K on Tue, Jul 16, 2013 at 09:29:59 from 67.177.11.154

Its good Des 10K practice. I've been doing a lot of work at 5:00-5:05 pace, but needed to break out of that rut a little... even if it takes a little downhill to make that happen.

Although I'll have to run a faster pace for 6.2 w/ no breaks to even be competitive next Wednesday! :-0

From DaleG on Tue, Jul 16, 2013 at 11:26:21 from 98.202.43.67

I'm impressed as usual.

From Jason D on Tue, Jul 16, 2013 at 11:43:07 from 128.210.82.162

I think the point about form is important. Keeping your feet under you, especially downhill at that pace is tough. Of course, I only approach those paces during some being-chased-by-bear-type strides! Gotta mix things up with a little sprinkle of razzle dazzle once in a while :-)

From allie on Tue, Jul 16, 2013 at 12:47:02 from 161.38.221.168

i was reading through what you and andrea did right before philly and i really liked the 3 x mile at MP with a mile recovery in between (which you did on this same stretch of wasatch?)

new strategy for draper days...6:25, 10:00, 6:25.

good workout today. i'm curious what color(s) make up your razzle dazzle workout outfit.

From Jake K on Tue, Jul 16, 2013 at 12:51:00 from 174.253.176.112

If I recall correctly (and I usually do!), that pre-Philly workout was done at Liberty Park. We did this Wasatch one before Utah Valley and TOU 1/2 that year.

I think it's a great workout for moving the legs quick for an extended period, but the long recovery keeps it from being taxing. You feel like you can just keep doing them over and over and over.

Please make a graph of that Draper pacing plan!

From allie on Tue, Jul 16, 2013 at 12:56:53 from 161.38.221.168

yep, liberty park. clearly i didn't read it carefully.

i'm sooo insecure about my graphing skills now. i should just stick to pie charts with two categories or less.

From Jake K on Tue, Jul 16, 2013 at 14:33:43 from 67.177.11.154

Now I had to go back and re-read my Philly race report. 8 minute pace for the last 1.2! AHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHHH

From steve ash on Tue, Jul 16, 2013 at 19:11:24 from 174.52.100.252

Still... not exactly slow Jake. I'd take it to the bank.

From AngieB on Tue, Jul 16, 2013 at 20:40:32 from 65.130.79.223

Great workout Jake! Great prep for the des news screaming downhill 10k.

From Amiee on Tue, Jul 16, 2013 at 20:46:47 from 166.70.240.95

Wowza! Pretty sure I won't be able to keep you with you on the bike during this race!

From Matt Poulsen on Tue, Jul 16, 2013 at 20:47:59 from 98.202.242.213

Great job, Jake! Smart prep for the race!

From Jason D on Wed, Jul 17, 2013 at 11:25:30 from 128.210.82.162

I looked into some downhill mile running yesterday. The link below is from the Superior Downhill Mile in Colorado. Be careful of those hamstrings!

http://tinyurl.com/kekj52x

From Jake K on Wed, Jul 17, 2013 at 12:01:06 from 67.177.11.154

Ouch, I feel for that guy who pulled up with 5 meters to go.

From Jason D on Wed, Jul 17, 2013 at 12:07:15 from 166.147.104.147

Jeremy Freed (Newton guy). I guess he still ran 3:56.

Add Your Comment.
  • Keep it family-safe. No vulgar or profane language. To discourage anonymous comments of cowardly nature, your IP address will be logged and posted next to your comment.
  • Do not respond to another person's comment out of context. If he made the original comment on another page/blog entry, go to that entry and respond there.
  • If all you want to do is contact the blogger and your comment is not connected with this entry and has no relevance to others, send a private message instead.
Only registered users with public blogs are allowed to post comments. Log in with your username and password or create an account and set up a blog.
Debt Reduction Calculator
Featured Announcements
Most Recent Entries:
New Kids on the Blog
(need a welcome):
Lone Faithfuls
(need a comment):
Recent Comments: