Wheeler Farm Loops

Ooooh exciting! I hope to be up and running by the Holladay Mile :)

Don't sell yourself short, this is a great workout!

Everyone needs to participate in the circuit this year!! Great races and lots of prize money for open, masters, and age division winners!

Nice work. I like the idea of a benchmark workout, too.

Shame on you for the 5:00.2.

That's a good session Jake. I think you've got to start doing some work that's dipping under 5 min pace but doesn't gobble up your base and today's session is perfect, especially as the efforts were at LT. Soon, 5:15 pace will be mp. Great session.

6 x Mile and a 10 mile tempo are usually good indicators for me. I've done them enough times that it tells me roughly where I'm at. I don't like to get into the business of repeating workouts too often and comparing splits too closely, but once in a while its fine. I don't really get competitive w/ myself when it comes to workouts anyways... mainly b/c I've realized that it doesn't really matter if you run a couple seconds faster. That doesn't necessarily mean you'll race faster... and races are the only thing that really count.

Awesome workout this morning Jake. I love the fact that you are running sub-5 min miles with a controlled effort. Something I do not think you could have said a year ago.

How many circuit races do you have to complete?

I've done this session before averaging about 4:54 right before Long Beach and 4:50 right before Boston... but that was @ Liberty Park and its easier to run fast there. I do agree I wouldn't have done this last January at this pace, that's for sure!

You need 4 races to score in the circuit, although it takes 5-7 usually to place high. 7 is the max # scored (or at least it was last year, it might go back to 8, that still needs to be decided, it will depend on whether any other races are added)

Nice workout Jake. I'm sure you could knock these out in sub 4:50, but you had control and kept them where you planned them to be. Great job.

I don't know... my target pace was 5:00.000, and like Joe said, I kinda blew it on #4. Guess I'll have to re-do the whole thing this afternoon :-)

'great' is all relative :)... I think this was an awesome workout! Do you base your recovery between each repeat on time or distance - does that really matter much?

Christie - It very much depends on the workout and can vary quite a bit. For this session, on the track I'd usually do 1600m reps w/ a lap jog in between, so when I do this on my road loop, it works out about the same. I don't loaf through the recovery section, I keep it brisk, and I think that's important.

Great Workout Jake! Your progression over the last month has been ideal. Priming for some great races. That workout would have been low 4:50s down here in balmy AZ.

Normally I'd say "it is what it is"... but I do agree w/ you that running in the daylight in warm Arizona does shave a few seconds off the 5am cold up here right now (although today was the warmest morning since I've been back, by far). As long as I get that extra boost next weekend, I'll be a happy camper. :-)

I hope I'm ready for that 10k on the 9th.

Nice workout, as always!!!

Awesome workout Jake! Your fitness is fantastic. Time for you to put some serious hurt on people in Phoenix for the R&R 1/2.

Nice improvement Jake! Great blog post on injuries, too. Very interesting.

I started a solid regimen of gellato today. I figure if ice cream works so well for you i may be able to drop some time off my splits.

Your workouts are just insane Jake.

The Alta Peruvian 8k sounds like a sweet race!