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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 08, 2013
Running MilesSwimming YardsBike Miles
18.000.000.00

AM - 14 miles. LT Reps: 6 x 1 mile in 5:02, 4:59, 4:58, 4:59, 4:58, 4:59 (4:59 avg). 3.5 up, 3 down. Tempo loop. Perfect weather, could have gone shirtless but my reflective vest would feel too weird against bare skin. This is actually not a bad session of mile reps for me - the last 3 times I did this I averaged 5:04, 4:58 (~2 weeks out from running 65:55), and 5:02. There is lots of work to do and room for improvement, but this tells me I'm not in a bad place right now.

PM - 4 miles. 

Comments
From SpencerSimpson on Mon, Apr 08, 2013 at 08:40:52 from 166.137.191.33

@jake what kind of recovery do you do during the repeats? Is it active or resting?

From Bam on Mon, Apr 08, 2013 at 08:42:12 from 89.126.28.24

Good workout Jake. That's a great place to be 'starting from' in your build up. A few more sessions and those times will drop.

Something to consider: how about doing something between the hot/cold 200's and the mile reps - perhaps some 800s/1k's - as this would help get those mile reps down in the 4:50-55 region.

From Jake K on Mon, Apr 08, 2013 at 08:44:36 from 155.100.226.191

The loop I do this on is 1.3 miles, I like to start/finish them all at the same place (otherwise I don't trust the Garmin). 0.3 miles between the reps, running at a decent pace (~7-7:15 probably), so just over 2 minutes. I never stop running, though. I think that's important.

From SpencerSimpson on Mon, Apr 08, 2013 at 08:47:02 from 166.137.191.49

Ok. That's what I thought. I have always thought AR is much more effective. Great session. Very nice start for coming off the recovery. Should be an exciting SLC field.

From Jake K on Mon, Apr 08, 2013 at 08:48:36 from 155.100.226.191

Bam - We're on the same page. I had 800s on the calendar for last week but bailed on it when I wasn't feeling great on Thursday. In the next 8 days I have 600s and 1000s on the schedule, with the idea of getting in some work at 3K/5K pace to help with exactly what you suggested. Ultimately I need to drop these reps down to ~4:45-4:50.

Honestly, I've been worried about my hamstring. I don't know why - its been more of a mental thing, because physically its felt fine, but I'm just so afraid of pulling it again, and have been hesitant to run faster than 5:15ish pace. Today told me I don't need to worry as much. Its also getting warmer out in the mornings, which helps.

From Bam on Mon, Apr 08, 2013 at 09:02:50 from 89.126.28.24

Perfecto! I think you'll be fine with the 600's and 1000's - you were dropping out 200's in 33. The thing to watch, regarding your hammy and track work, isn't the track-work per se, rather it's what you do between the sessions. Just make sure you give yourself enough 'real' recovery between the 3k/5k/threshold sessions and the long runs.

I know you're young enough to get away with every other day but I'd suggest 2 days recovery between hard workouts, because of your mileage.

Excited to see how this goes; I'm positive you're going to have a great spell of racing during this block of training...

From Derek D on Mon, Apr 08, 2013 at 09:59:42 from 70.164.111.145

Very solid Jake. Your upcoming workouts will drop those even more. You already have plenty of strength in those legs.

From SlowJoe on Mon, Apr 08, 2013 at 10:05:24 from 155.219.241.10

Nice! Man, those are consistent.

Just get a couple of huge reflective tatoos on either side of your torso, then you can run in comfort AND safety.

From Jake K on Mon, Apr 08, 2013 at 10:08:16 from 155.100.226.191

Maybe my tattoo artist could add some reflective glitter to my "RAGNAR" and "3.1" ink?

From SlowJoe on Mon, Apr 08, 2013 at 10:10:06 from 155.219.241.10

You haven't gotten a "BQ" tatoo yet? I know how excited you were about qualifying...

From Jake K on Mon, Apr 08, 2013 at 10:12:37 from 155.100.226.191

I'm waiting until they invent ink that will never fade before I get that one.

From Rachelle on Mon, Apr 08, 2013 at 12:17:35 from 199.190.170.21

That is an awesome workout Jake!

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