AM - 7.5 miles, horsepark loops again - that's been the theme this week.
PM - 4 miles w/ Andrea around SHP. Finished on the track and did some stretches and drills.
Now waiting for my plane to board - gotta love the SUPER SLOW wi-fi in SLC airport.
Comments
From Lily on Fri, Mar 09, 2012 at 14:18:50 from 67.199.178.210
Your other theme is ice cream....
Nice job. Boston is just around the corner! :)
From MarkP on Fri, Mar 09, 2012 at 14:19:33 from 174.19.59.69
Good luck Sunday! Give it an A+ effort!
From JulieC on Fri, Mar 09, 2012 at 15:10:00 from 71.35.248.224
Jake, I could use some tapering advice. I think if I play my cards right with a good taper I could PR. Do you carb deplete? then reload?
From Jake K on Fri, Mar 09, 2012 at 15:14:05 from 155.100.226.54
I've never tried that (depletion then reloading) Julie. It seems too risky to me. If you do it just right its probably effective, but I feel like anytime you introduce a new variable into the equation that late in the training cycle, you are potentially asking for trouble.
My theory is that the safest thing to do is eat your normal diet - you'll be banking some extra calories anyways as you cut down the volume of running, and your reserves will therefore be topped off on race day.
Everyone thinks differently about this subject, though. I am by no means the expert! I'm batting 0.500 on marathons. Hopefully that average will go up to 0.667 in another month :-)
From Jake K on Fri, Mar 09, 2012 at 15:14:53 from 155.100.226.54
And for what its worth, I think you have a PR in you as well. If you just stay healthy and keep those little nagging things under control for a few more weeks, you've got this!!!
From JulieC on Fri, Mar 09, 2012 at 15:20:00 from 71.35.248.224
Thanks Jake. I have never tried carb depletion. I am more apt to --accidentally--- not eat as much. I have to force myself to eat more a few days before the race. Do you think I should not run Riverton half?? I am running the Spectrum 10k on March 17th in St George. It is one of the required Runner Series runs in order to get into the marathon without being in the lottery. I was thinking of just tempo-ing it.
From JulieC on Fri, Mar 09, 2012 at 15:20:48 from 71.35.248.224
I am racing the 10k. Tempo-ing ?? the half.
From Jake K on Fri, Mar 09, 2012 at 15:23:59 from 155.100.226.54
Tempo-ing the 1/2 or the 10K?
I'd race the 10K if I were you. You have plenty of time to bounce back from that. Might as well get in a hard race.
Riverton 1/2 is a different story. Two weeks out, and its not exactly an easy course. A really good way to approach it might be to run the first 6-8 miles at marathon pace, and then run the last one-third of the race hard. A negative split effort.
I did the same thing before Philly - I probably wasn't eating enough in the 7-10 days before the race. My appetite dropped when I backed off the mileage. Not doing that again.
From JulieC on Fri, Mar 09, 2012 at 15:29:31 from 71.35.248.224
If I bought some dreyers ice cream during that time surely I could not UNDER EAT!! :D. I am going for 39 minutes at the 10k. The first three miles are wicked downhill so it would be cheating, but oh well.
From Jake K on Fri, Mar 09, 2012 at 15:30:56 from 155.100.226.54
so are the first 3 miles of Boston! Its good to get those quads ready. Stress --> adapt --> crush it in Boston!
From allie on Fri, Mar 09, 2012 at 15:31:42 from 174.23.158.251
safe travels and best of luck this weekend. it looks like you will have some excellent competition -- and you are right up there with them. you are very prepared. have fun.
also, don't forget to wear your RRCA coasters around your neck.
From Jake K on Fri, Mar 09, 2012 at 15:33:51 from 155.100.226.54
i never got a coaster for the 15K!!! thanks for rubbing that in!
From allie on Fri, Mar 09, 2012 at 15:35:07 from 174.23.158.251
i meant to say coaster. coaster.
From Hamdog Alum on Fri, Mar 09, 2012 at 17:04:40 from 24.240.65.116
Whats the strategy for the race Jake? Is it going to be a get out with the leaders conserve, draft, and hope for a strong kick?
From DaleG on Fri, Mar 09, 2012 at 19:05:20 from 71.199.57.238
good luck this weekend.
From Jake K on Fri, Mar 09, 2012 at 19:53:00 from 65.127.208.182
Erik - the course is a lot like Boston - downhill for the first half, then some hills at the worst time (late in the race). There is no way to negative split this one. I expect it to go out really fast, especially w/ those canadian 1500m runners in the field. I'm just going to tuck in behind the leaders and as long as they don't do something crazy and go out in 4:30-something, just put myself in the mix and see what happens.
From ACorn on Sat, Mar 10, 2012 at 00:15:49 from 24.2.76.146
Good luck Jake! I can't imagine you could have trained any better than have. Let it go and have fun my friend!
From prlman on Sat, Mar 10, 2012 at 00:24:44 from 96.25.110.207
Good luck this weekend Jake hope you are very prepared.. Sending you some speedy thoughts for late race strength!!
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