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December 21, 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:

Favorite Blogs:

Andrea

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to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, Feb 19, 2014

Running Miles	Swimming Yards	Bike Miles
17.00	0.00	0.00

AM - 13 miles. LT Breakdown: 12-9-6-3 minute efforts (3 minute recovery jog) at LT-10K-5K-3K effort. Tempo loop. 4 up, 2 down. Segment paces were 5:06, 5:00, 4:55, 4:48 per mile. Cooled down w/ Andrea. Lucked out w/ great weather (again).

PM - 4 miles.

Comments

From Josh E on Wed, Feb 19, 2014 at 09:43:16 from 205.235.104.4

"Lucked out" meaning of course changing the timing to ensure you hit the right weather.

From Rachelle on Wed, Feb 19, 2014 at 09:48:18 from 159.212.71.69

I love this workout. Great job Jake.

From Jake K on Wed, Feb 19, 2014 at 09:51:40 from 159.212.71.173

I tried to say it was good planning on my part but Andrea said I got lucky again, so I can't argue w/ that! If the storm was moving in a few hours earlier, let's face it, I wouldn't have woken up at 3am to do this :-)

From Jake K on Wed, Feb 19, 2014 at 10:00:20 from 159.212.71.173

Rachelle, this is essentially a 4-3-2-1 x Kilometer workout... just a little short of that. Great way to get in 30 minutes of fast running.

From SlowJoe on Wed, Feb 19, 2014 at 11:03:08 from 168.215.171.129

Pretty cool idea for an LT workout. Each subsequent rep would be like a gift as they got shorter and shorter. Although I see you (Magness?) ruined the "gift factor" by dropping the pace. Great run.

From Jake K on Wed, Feb 19, 2014 at 11:06:30 from 199.190.170.22

Yeah it seems easier on paper, but then you realize every (shorter) rep needs to be a bit faster, so mentally it isn't bad, but physically it can be deceptive. Run the first segment too hard and you're toast :-)

From steve ash on Wed, Feb 19, 2014 at 12:01:13 from 174.52.100.252

Good workout Jake, would this be considered a wave type workout? Good luck at the 15k coming up. I'm thinking you could possibly close the gap on this race.

From Jake K on Wed, Feb 19, 2014 at 12:09:34 from 159.212.71.173

A wave style workout would be alternating faster (~LT) segments with "slower" segments around marathon pace. So this wouldn't be that type of workout, because I was running the recovery portions much easier than that. I did a few of the wave runs in early January to usher in some faster paces, but I've shelved those for the time being until I get faster. This was more of a classic breakdown workout... sort of a progression run w/ full recovery b/w the segments to allow me to hit faster paces.

I'm not sure what will come of this 15K... I sort of need to blend it into a long run... but I'm definitely feeling like I'll be able to run a solid half-marathon next weekend in Phoenix.

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