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March 29, 2024

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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
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AM - 15 miles. 3 mile warmup. Combo Workout: 4 mile AT Tempo in 21:27 (5:22/mi avg) + 6 x 1/2 Mile in 2:26.5 avg + 2 mile AT Tempo in 10:38 (5:19/mi avg). Rest was 1/4 mi b/w segments/reps. Cooled down until I hit 15 miles. [Splits - 5:28, 5:24, 5:16, 5:19 - 2:30, 2:23, 2:27, 2:24, 2:27, 2:27 - 5:18, 5:20]

Heat wave! It felt like... I don't know, a hundred degrees outside? But also very windy. I really need an east/west loop for the days when the south wind is cranking like that (20-30mph). Didn't feel fantastic this morning, but got in some quality miles nonetheless. My legs are sort of locked into that 5-flat pace (as the first 1/2 mi indicated!... although that one was also 100% into the wind so it felt like I was going uphill).

PM - 5 miles. Had to go pickup a friend from the airport, so didn't get out until about 3" of snow was already covering the roads. Fun snow run!!!

Some circuit updates - the Alta Peruvian 8K will be September 7th. It will be the 20th annual race... but also, the FINAL year of this event. I heard Frank Shorter once ran this race, anyone know if that's true?

The schedule I posted a few days ago might have one or two additions - Hot Pursuit 5K in October and Tour de Run in July. I should know for sure very soon and will get the final version of the schedule posted on the USATF website. 

Comments
From Bam on Thu, Jan 10, 2013 at 08:57:12 from 89.126.28.24

Another good-un Jake. I like the mix of the session and that you were able to keep it together in the wind, which we all know is a nightmare.

It's all about those pixies or is it pixels?

From RileyCook on Thu, Jan 10, 2013 at 09:27:11 from 132.3.57.68

Nice work Jake. You're definitely ready for a good race at RnR!

From SlowJoe on Thu, Jan 10, 2013 at 09:34:29 from 155.219.241.10

Nice effort - you can call it your potpourri workout. I'm gonna say having the legs locked into 5-flat pace is perfect timing.

From bdase on Thu, Jan 10, 2013 at 09:34:59 from 67.199.164.200

I like the tempo break up with the interval sandwich. I may have to streak this one. Great work as usual!

From Jake K on Thu, Jan 10, 2013 at 09:37:41 from 155.100.226.191

Joe - I really liked the potpourri term, but I think Brandon wins. From now on, this is called the interval sandwich!

From Rachelle on Thu, Jan 10, 2013 at 09:51:11 from 159.212.71.69

That is a tough workout Jake, hitting the 2 mile tempo after the shorter repeats is not easy. Great job!

What is your goal for the race next Saturday?

From Andrea on Thu, Jan 10, 2013 at 09:57:58 from 72.37.171.52

Great interval sandwich!

From Adam RW on Thu, Jan 10, 2013 at 10:05:10 from 128.110.226.28

Nice workout. Good thing about the wind is that you at least didn't have to chew the air this morning to breath.

From Jake K on Thu, Jan 10, 2013 at 10:15:41 from 155.100.226.191

I have several levels of goals. The course is honest - a loop w/ ~170 feet of elevation gain. So I think its probably very comparable to Long Beach and Duluth. I'd like to run under 1:06, and I'd like to run a PR. Those are my "A" goals.

I'd also like to win the race... that part I can't control as much, it depends on who Competitor brings in. Some years this race has been won in 61-62 minutes, other years 1:08 has taken it. I know of one guy (14:15/29:30) running... I'm guessing there will be some good competition.

In 2006 Haile Geb ran 58:55 at this race. Check this out - http://goo.gl/Fn005

He had to drop the 3 rabbits by 8K!

From Jake K on Thu, Jan 10, 2013 at 10:17:16 from 155.100.226.191

Don't worry Adam, its going to be like -5 degrees all of next week so the chewy air will be back soon (unless everyone starts running to work like you and I!)

From allie on Thu, Jan 10, 2013 at 10:22:06 from 161.38.221.168

next week go for the crayola shoes sandwich. it's one of meb's fav workouts.

From RileyCook on Thu, Jan 10, 2013 at 10:22:48 from 132.3.57.68

58:55 is just mind-boggling fast! Holy crap.

I like your goals, it sounds like a good, fast course; it's not quite sea-level but nice, low elevation. Sub-1:06 would be fantastic and set you up for a great year.

From Jake K on Thu, Jan 10, 2013 at 10:30:25 from 155.100.226.191

58:55 is only #10 on the world list now

From RileyCook on Thu, Jan 10, 2013 at 10:34:39 from 132.3.57.68

Crazy! It was a world-record at the time he ran it though right?

From Jake K on Thu, Jan 10, 2013 at 10:38:53 from 155.100.226.191

Yeah he was the first person to break 59 minutes.

Now its 58:23 :-0

From Rob Murphy on Thu, Jan 10, 2013 at 20:18:26 from 24.10.249.165

Frank Shorter ran a 4:30 mile in high school. Don't know about the Alta Peruvian.

From Matt Poulsen on Thu, Jan 10, 2013 at 22:50:38 from 98.202.242.213

Well done Jake. You are ready. And most importantly, you know you are ready.

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