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SLC,UT,

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Apr 28, 2011

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Male

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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

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Fri, Apr 13, 2012
Running MilesSwimming YardsBike Miles
8.000.000.00

AM - 5 miles. Horsepark loop w/ Andrea, same as yesterday. 

Looks like its going to be pretty warm on Monday. More reason to start off conservative. I'm not too worried, you can't expect perfect conditions in Boston, especially after last year :-) Depending on what the temperatures actually end up being at the start, I may have to make some minor adjustments to my pacing strategy and dial back my time goals a bit, but it also probably means that if I run smart, there will be more carnage to blow by in the latter miles of the race.

Letsrun has a preview of this year's race and a look back at how last year redefined what is possible in the marathon. 

I know I've been preaching the "run slow on easy days" thing for a while, so I loved reading this article in the Globe about Mutai running 8 minute miles on his recovery runs. So there, if you don't believe me, at least listen to the guy who holds the course records at Boston and NYC.

PM - 3 miles around the block in my racing flats. One last test drive. Now all that is left to do is shave my head... 

Comments
From runningafterbabies on Fri, Apr 13, 2012 at 09:18:50 from 65.127.208.182

Hey coach :). How much should I adjust my pace with the heat, especially in the early miles?

From Lily on Fri, Apr 13, 2012 at 09:23:09 from 67.199.178.210

I hope your training at Altitude plays a huge role on Monday too. I believe it can. Drink a good amount Sat and Sunday.

I hope it all plays out in your favor. You deserve this! Stoked!

From Jake K on Fri, Apr 13, 2012 at 09:24:35 from 155.100.226.54

I wish I had a good answer! Originally I was thinking that I want to live in the 5:15-5:20 range. I'm not going to throw in the towel and give up on that, but maybe err on the side of more 5:20s than 5:14s. Just try to stay relaxed and not be "pressing" early.

Fast times have been run in hot conditions on lots of occasions. I think they key is control early, don't put yourself in a hole. Negative split, even on Boston's course. It can be done.

From rAtTLeTrAp on Fri, Apr 13, 2012 at 09:29:14 from 98.247.27.122

Good luck! Run fast and stay cool if that's possible.

From Lulu Walls on Fri, Apr 13, 2012 at 09:31:15 from 155.100.212.98

This is so exciting! I almost feel like I am running Boston :) Have a super fun time!

From Tom Slick on Fri, Apr 13, 2012 at 09:43:01 from 168.179.157.140

Jake K - Go run Boston like you stole something! Good luck!

From RAD on Fri, Apr 13, 2012 at 10:32:28 from 98.202.23.178

Can't wait to see you pass up that carnage! Run smart and hard - just like you always do.

From Superfly on Fri, Apr 13, 2012 at 10:48:50 from 74.211.21.81

Good luck man. Run smart for the conditions. You cannot overpower the course of the conditions that day. So if it's hot just make the best of it by running smart and eating up roadkill late in the race.

Have a good one!

From slightlycoolermom on Fri, Apr 13, 2012 at 11:03:29 from 174.23.210.33

Good luck in Boston! You make all of us here in Utah proud!

From Carina on Fri, Apr 13, 2012 at 11:07:37 from 204.15.86.83

You're going to do so well!! Can't wait to read about it!

From Hamdog Alum on Fri, Apr 13, 2012 at 16:34:11 from 71.184.183.111

Sounds like a smart plan! I'm thinking the same. The hydration 2 days before will make the biggest difference. I'm also thinking if it's hot I'm going to show off my WI skin.

From scottkeate on Fri, Apr 13, 2012 at 16:52:41 from 71.199.4.146

Thanks for sharing the Mutai article. It was awesome! It's easy to think that I'm not getting a good workout unless I'm pushing it. Nice to see how the best in the world trains.

Wishing you the best of luck on Monday. I'm all set up to get your txt notifications. You'r going to tear it up!

From Jake K on Fri, Apr 13, 2012 at 17:14:59 from 67.177.21.60

Erik - you could always go w/ the Rupp-certified singlet for hot weather, if you have a hole-puncher...

http://goo.gl/X49RY

From SlowJoe on Fri, Apr 13, 2012 at 17:48:35 from 69.131.141.92

Nice article, I didn't even see anything faster than MP for Mutai in the sample week!

Hey, good luck on Monday. Excited to see how you do - good chance to be one of the top Americans, even if the heat messes with your time goals. Go get em!

From steve ash on Fri, Apr 13, 2012 at 20:10:13 from 50.8.121.33

Interesting link article. A lot of people just don't get how slow they should be going on recovery days. I wonder though if an 8 min mile at that altitude and terrain might be a little more difficult than here, it would be interesting to know. And that is perhaps only one stage in his training. Even so a really good example. Thanks and good luck at Boston:)

From Jon on Fri, Apr 13, 2012 at 20:14:01 from 74.177.96.130

8 min miles- awesome. I also found it interesting he takes every Sunday completely off.

From Jake K on Fri, Apr 13, 2012 at 20:38:28 from 67.177.21.60

Yeah Steve, when you just show one week of training out of the whole cycle, its easy to take it out of context... I'm sure the hills and 8000 feet make it tougher. But still, I think the take home point is that a guy even of his caliber doesnt hammer his recovery runs.

I saw another recent interview with him where he said he trains 7 days a week and averages around 140-160 miles per week, so who knows exactly how accurate either of the articles are.

Interesting to hear how guys like him do it, though. Really nothing new when you look at it.

From DaleG on Fri, Apr 13, 2012 at 22:20:40 from 152.216.7.5

Have a safe trip, whenever you're leaving.

From jtshad on Sat, Apr 14, 2012 at 05:13:07 from 12.189.157.238

See you tonight!

From Jake K on Sat, Apr 14, 2012 at 06:55:22 from 67.177.21.60

Thanks Dale. We're leaving today (Saturday)

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