Wheeler Farm Loops

Great run Jake. 10 miles at 5:20 pace feeling nice and controlled is a good sign. You've had a good transition period coming off the marathon.

Definitely agree with Derek. Awesome run this morning. Your smart recovery from the marathon is really paying off.

Very nice Jake. Picking up right where you left off.

Like Derek said, '... at 5:20 pace feeling nice and controlled is a good sign.' Smart move too, not to push too hard yet. Soon enough, 5:15 will become your AT/MP.

I'm interested to see what you're going to do to get your half into the 64's. I'd suggest you follow Hadley a little closer rather picking out certain sessions.

If you do the faster/painful stuff, you'll defo improve your half and full times, and by quite a margin.

You haven't really headed into the 5k and VO2 max areas - not with any consistency. That's a good thing, as it's somewhere for you to go, rather than slogging out tempo runs.

I suspect, deep down you know you're going to have do the 4x1 mile off 90 sec at 5k pace:) Oh the pain. Remember that cheeky little indoor session that the school master set you - more of that and you'll make a substantial breakthrough.

Also, If you don't mind my thoughts - you don't have any choice as I'm giving them:) - I'd drop the hill blasts down from 10 secs to 8 secs so that you can maximize the impact of fibre recruitment through the CP system. Once you you go over the 8 secs you're weakening the impact as the session changes in nature. Also, make sure you're having at the very least, 2 min rec between blasts. You need this for your system to replenish its CP.

Just my thoughts before you head off into this batch of training. I'll be [quite] quiet from here on in - maybe:)

I do appreciate the thoughts Bam. And you are thinking along the same lines that I am... the workouts need to get harder/faster. Obviously, there's a risk in that. I run a lot of very controlled workouts and stay (for the most part) consistent and healthy. But I have room to take it up a few notches, and plan to.

I'm approaching this spring in 2 parts - first the buildup to the 25K, then the buildup to the HM. I'll transition to a lot more VO2 stuff in the second phase. For this first part, its going to be more LT workouts (not as many purely aerobic efforts). I did what I did today because its a workout I have done a bunch of times, and how it feels to run 5:20 pace and how easily I can drop the pace from there gives me a good indication of exactly where I'm at right now.

Good tip on the hills (Andrea suggested the same thing yesterday... I was just running from a road sign to a garbage can - highly scientific, I know! - and she timed me at 10-11 seconds, so a little too long). I'm also going to start phasing in more 100-150m reps instead of hills some days, to work on turnover and hopefully develop myself a little bit of a kick in some 5Ks. Right now, I'm planning to jump in a couple of the local college meets and run a few 5000s in April.

Perfect:)

Great workout, Jake!

Way to go on the smart comeback from Arizona. Already looking strong :).

Great workout.

I love have "light progression" and 5:05 mile in the same sentence.