PM - 20 mile long run w/ 10 mile AT Tempo in 54:27 (5:27/mile avg). Tempo Loop. Almost exactly the same time that I ran for this workout three weeks ago, but it was windy today (N 10-15mph), so I feel like this shows some improvement.
Comments
From Rob Murphy on Mon, Feb 16, 2015 at 19:45:01 from 24.10.247.181
It doesn't show any improvement if you were running with the wind :-)
Seriously, are you hoping to be able to knock out 5:15 pace for that workout?
From Jake K on Mon, Feb 16, 2015 at 20:27:38 from 98.202.128.218
Tempo "loop"... even though it's more of a rectangle. The wind ends up being more of a mental battle, because its at your back as much as its in your face.
If I keep progressing, I imagine I'll be able to do this at 5:15 pace by April with no problem. But I'm not going to force that issue. I'll do a variety of workouts to get myself ready for the one day that counts.
From Rob on Mon, Feb 16, 2015 at 23:13:41 from 69.94.197.42
Holy crap! Nice workout. Beast mode.
From james (runmehappy) on Tue, Feb 17, 2015 at 08:27:43 from 50.203.76.218
Hey Jake, when you do a long run with tempo, at which mile do you start the tempo? That is the run/workout I am planning for Saturday and thought maybe a 4 mile warmup or so before the tempo...
From Jake K on Tue, Feb 17, 2015 at 08:46:01 from 199.190.170.28
James - sort of depends... on this one I did the tempo in the middle (5.5 up, 10 tempo, 4.5 down)... that's pretty typical... but sometimes with this workout I also like just doing the tempo on the back end (ie. 10 up, 10 tempo). In general I'd rather have more warmup than cooldown. It typically takes me a good 30 minutes to loosen up.
Rob(K) - compared to the old days (2-3 years ago), these kinds of workouts are definitely on the conservative end of the spectrum. My hope is that I've built a strong enough infrastructure over the past 4 years, and I don't need to hammer like I used to. I just need to get myself to 95% shape and then let the magic happen. And be smart enough to not force the magic.
Rob(M) - looking at the calendar, I could see this workout fitting in again towards the end of March. Ideally I'd like to be able to do it for ~13 miles feeling smooth about a month out from London.
From Rob Murphy on Tue, Feb 17, 2015 at 09:24:18 from 163.248.33.220
That seems like about the right pace. Of course you have the altitude factor.
How are you feeling today?
From Jake K on Tue, Feb 17, 2015 at 09:28:14 from 199.190.170.28
Yeah, altitude makes it a touch harder. I don't think it makes a giant difference for someone who has lived/trained here for a long time. Especially at aerobic paces.
I feel good today. Had a nice easy morning run and looking forward to the Banff film festival tonight.
From allie on Tue, Feb 17, 2015 at 15:16:18 from 73.207.133.226
banff ff! holy moly time flies.
my favorite thing you said (other than the mason jar comment) -- "be smart enough to not force the magic"
it's easy to do when you don't know the magic is there. sometimes experience can be the downfall. i'm definitely guilty of trying to force what i *think* should be happening based on past colorful google calendars.
i like the approach you are taking -- seems like it's working really well (and all that skiing! secret weapon, no doubt).
i believe in the power of the tramp.
From Jake K on Tue, Feb 17, 2015 at 15:47:28 from 199.190.170.28
"not forcing the magic" is something I need to remember 4-5 weeks from now... that's the time period where I've gotten myself into trouble in the past, when I start to finally feel in shape and justify saying "if I jump ahead a bit and run these workouts faster, I'll race faster." Usually doesn't work that way for the marathon.
Last summer, I was in awful shape in June. I was patient w/ my buildup in July/August, then got greedy for a couple weeks in September (esp w/ volume). That hurt me in Chicago. Trying not to repeat that. Just taking it step by step, aiming for small but consistent improvements.
From SlowJoe on Tue, Feb 17, 2015 at 18:54:17 from 104.51.208.13
Nah, I'd aim for big, inconsistent improvements. I know a great Kenyan "doctor" that can get your EPO levels up. Totally legit if you don't go by "conventional thinking." Let me know - first syringe is 50% off.
From Jake K on Tue, Feb 17, 2015 at 22:39:06 from 98.202.128.218
We missed you at Artisto's, allie. Our waiter was John Stamos!
The festival was excellent but nothing was quite as good as the arctic surfing one from last year.
From Jason D on Fri, Feb 20, 2015 at 10:35:08 from 68.80.27.222
Good big boy workout!
I think I learned this last buildup that in your final workout (a 10 + 10-12) you need to hit your paces and being able to say "I can run faster right now, but I don't need to." The above discussion seems to be an application of that idea throughout the buildup, which I guess is the way it should be. It's hard to remind yourself of that during training though.
Add Your Comment.
Keep it family-safe. No vulgar or profane language.
To discourage anonymous comments of cowardly nature, your IP
address will be logged and posted next to your comment.
Do not respond to another person's comment out of context. If
he made the original comment on another page/blog entry,
go to that entry and
respond there.
If all you want to do is contact the blogger and your comment
is not connected with this entry and has no relevance to others,
send a private message instead.
