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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
Thu, Mar 15, 2012
Running MilesSwimming YardsBike Miles
20.200.000.00

AM- 11.2 miles. Progression / Tempo Run on my usual loop. 2.2 mile warmup, then got going... I've felt good the past couple days, but still started slow to make sure all systems were firing and I was totally recovered from the race. 8 miles in 42:02 (5:15 / mile avg). Splits - 5:28, 5:28, 5:17, 5:16, 5:19, 5:07, 5:05, 5:03. Jogged a mile home for the cooldown. Pretty happy with how that went. Perfect weather this morning for the workout.

PM - 9 miles. Ran 3 miles w/ Andrea to warmup, then did 20 x 200m hot/cold in 33.8 seconds average. Cooled down a mile. This was actually really easy because there was a tailwind... just tried to run smooth and relaxed. (Thanks emruns for inspiring me on this workout).

Look at the 3rd photo in this series... I'm two strides past the finish line - doesn't it seem like I ran 45:51, not 45:53? :-)

 

Comments
From Rachelle on Thu, Mar 15, 2012 at 09:40:47 from 159.212.71.69

Awesome!! Great work Jake and such a great indicator of your fitness that you were able to bounce back so quickly from the 15k.

From Jake K on Thu, Mar 15, 2012 at 09:42:06 from 155.100.226.54

Its why I really like the 15K/10 mile distance... it gives you an excellent indicator of your fitness level, but takes a little less out of you than a 1/2 marathon.

From Andrea on Thu, Mar 15, 2012 at 10:40:48 from 72.37.244.100

It should be 45:50! You are already way past the line!!

Great workout this morning...I like the progression - that's exactly what you want at Boston.

From Jake K on Thu, Mar 15, 2012 at 10:42:10 from 155.100.226.54

yes- 5:0X miles for the last 5 @ boston! they are all downhill, easy breezy :-)

From prlman on Thu, Mar 15, 2012 at 11:16:37 from 96.25.110.207

Great workout this morning you have amazing fitness to be able to be right back into it!! And most definately a 45:51 on the clock so faster than you were given credit for. Amazing pix

From Adam RW on Thu, Mar 15, 2012 at 12:04:30 from 50.78.253.49

1 month 1 day to go! Keep up the great work. I'm sure this is somewhere in your past posts but are you doing a 2 or 3 week taper?

From Jake K on Thu, Mar 15, 2012 at 12:08:10 from 155.100.226.54

I have a general outline of the last 2-3 weeks, but its not all set in stone. I'm going to listen to what my body and the workouts are telling me and base it off that. Since I'm running a 5K on the 30th, there will be a few easy days before that, but I don't really see any benefits of a full 3 week taper. I can race well off a 2 DAY taper, so cutting it back too soon is actually a risky proposition for me. I think a 2 week taper is probably what I'll do.

From Adam RW on Thu, Mar 15, 2012 at 12:11:44 from 50.78.253.49

Sounds like a great plan. I also think you are unique in your ability to handle the mileage so as you say the shorter taper is probably the best.

From Jake K on Thu, Mar 15, 2012 at 12:20:49 from 155.100.226.54

I have some pretty challenging workouts in store for the next 10 days, then I'll start incorporating an extra recovery day b/w each of the last couple workouts to ensure I'm fresh and not wearing myself down at all. I think its wise to stay in the "routine" of doubling right up until the last 2-3 days before the race, even if the 2nd runs get chopped down in distance quite a bit. My philosophy is that if something works, don't introduce new variables at the last minute! :-)

From Superfly on Thu, Mar 15, 2012 at 12:53:37 from 74.211.21.81

Great tempo on short rest after the race. Looking strong. Stay calm... the 16th of April will get here soon enough.

From Jake K on Thu, Mar 15, 2012 at 12:54:52 from 155.100.226.54

Thanks Clyde - yeah, lots and lots of time left. Which is good, because there is still some work to be done :-)

From Hamdog Alum on Thu, Mar 15, 2012 at 17:23:52 from 24.240.65.116

Sweet pics and a hell of a nice tempo coming off a very hard race effort! Nice work, man you are firing on all cylinders.

From TheMr.K on Thu, Mar 15, 2012 at 19:00:34 from 67.164.204.6

Does "hot/cold" just mean sprint 200 then recover 200?

From Jake K on Thu, Mar 15, 2012 at 19:02:58 from 67.177.21.60

yeah it just means i'm not stopping in-between reps, i just keep a "normal" pace on the "off" 200s... they are usually like 52-53 seconds.

From TheMr.K on Thu, Mar 15, 2012 at 20:08:54 from 67.164.204.6

Awesome, thanks for the info!

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