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Provo City 5K

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SLC,UT,

Member Since:

Apr 28, 2011

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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)

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2011 - 2012 - 2013 - 2014 - 2015 - 2016

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Andrea

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

Sat, May 05, 2012

Race: Provo City 5K (3.107 Miles) 00:15:01, Place overall: 1

Running Miles	Swimming Yards	Bike Miles
14.00	0.00	0.00

Thou Shalt Run!

What a tagline for a race... only in Provo :-)

Went down w/ Andrea and Kevin this morning. Warmed up a little over 3 miles, then did some strides. I need to start getting a better warmup for 5Ks - getting in a few minutes of threshold pace running to get my heart rate up. That's also what the caffeine pill is for, except that I forgot to take it today!

Off the start a bunch of kids sprinted out FAST! One of them, who couldn't have been more than 4 feet tall, stayed with me for about 200 yards or so. Then I was solo the rest of the way. The course is essentially the last 5K of UVM, so you go up the country club hill and then its a gradual downhill to downtown. Its an aided course, but I think a flat sea-level course would be a bit quicker.

I came through 2 miles in ~9:38 (I didn't have my watch set to auto-split and there were no markers for the 5K), then the last mile was 4:51 or 4:52. Final time just a tad over 15 minutes. Oh well.

There are a lot of upsides to marathon training, but the downside is that you get really comfortable just running "comfortably hard" all the time. You don't spend a lot of time on the other side of the red line when you are running lots of miles, long tempos, etc. That was my problem today, I just felt comfortable at 4:50 pace and mentally I didn't want to push it any harder. The workouts I have planned for the next month are going to be geared towards "re-learning" how to make it hurt. Lots of work in the Mile to 5K race pace range.

Kevin ran very strong and finished 2nd. Andrea continued her excellent streak of races and not only won in a great time (17:08) but she finished 4th overall! After she came in we waited just a little bit and there was Rachelle - who ran 19:30-something, a great PR for her! I think sub-19 is in the cards for her this year. Lots of awesome running from the blog today - Allie and James broke the record in the relay, Fritz ran a half-marathon PR (if you don't count the first half of his marathons), Emily B ran a PR and won the women's half, and Steve ran his weekly sub 2:40 marathon :-) Seriously, I think Steve is 23 years old. Met some other bloggers for the first time - including Merri and BrandonD.

Cooled down 5 miles back to the car. Then made our way back for awards and the Cinco de Mayo festivities. Run13 did a good job with this one, I'll be back down in a couple weeks for the Memorial Day 10K.

PM - 3 miles easy w/ Andrea. Now off to see The Avengers. I am having the ultimate birthday weekend for a dorky 14 year old runner...

Comments

From Merri on Sat, May 05, 2012 at 13:27:59 from 160.7.252.148

Simply amazing!

From Oreo on Sat, May 05, 2012 at 13:49:52 from 174.27.132.43

...and he Ran! Sweet race. Keep it rollin.

From Rachelle on Sat, May 05, 2012 at 14:12:59 from 66.7.127.115

You are seriously amazing Jake! The fact that you ran this well with no competition makes me wonder what you are capable of in Cali. You better believe I am excited to see!!

I definitely agree with the getting stuck at "comfortably hard" marathon pace. But you are changing up your training and things will start to click. You rock!

From RAD on Sat, May 05, 2012 at 14:53:47 from 98.202.23.178

"I just felt comfortable at 4:50 pace" - yup, my new Jake-ism :) I still like the jogging at 5:15, so there is no replacement, just addition to the collection.

Seriously though, Jake...you are amazing. I hope you got some moo-lah to go get some ice cream after this race! If not, just run a few 'comfortable miles' down to DQ and grab a cone :)

From Bonnie on Sat, May 05, 2012 at 15:05:01 from 64.119.33.134

You will find the faster gear the more your legs remember the 5K -- definitely a great race Jake!

From Teena Marie on Sat, May 05, 2012 at 15:10:44 from 208.54.5.222

Someone should have put up a special sign for you and Andrea: "Thou Shalt Win!"

Congrats! :-)

From Tara on Sat, May 05, 2012 at 15:48:37 from 75.169.145.109

Geeze. If you and Andrea made babies....they would rule the world.

From fiddy on Sat, May 05, 2012 at 15:54:34 from 174.23.159.187

I have two separate 5k "gears". If I'm running a 5k and I'm out in front by myself, or if I haven't done any sharpening then I'm not going to run very much under 17.

However I can squeeze another 10-15 seconds a mile out of myself without too much specific training. I think the key for me is to focus on turnover and that will help you a bunch too. When you passed by me today it looked like you were just "loping" along. That nice smooth stride is great in a half marathon, but it's hard to make it work in the shorter distances. On your next 400 session, think about increasing your turnover. I guarantee that your stride will get longer as well because you'll be generating more power.

From Jake K on Sat, May 05, 2012 at 16:00:06 from 67.182.215.126

James I think you are definitely right on the money. I feel like I was running "efficiently" which is great for a HM/marathon but for the 5K/Mile I need to be a little more explosive. That's really what I'm going to try and focus on in my speed sessions from this point forward. I even noticed on Thursday that if I just focused a bit more on my turnover, the 200s that are usually 32-33 seconds became 30-31. I just need to keep working on that and hopefully it will translate into my races.

From Steve on Sat, May 05, 2012 at 16:03:21 from 66.87.67.245

Ha Ha! Thanks Jake, it's been a strange spring of running. 4:50 is hauling. How is the course? It seems a sea level effort for you today would have taken off 45 seconds. That's a good 5K!

From Scott Wesemann on Sat, May 05, 2012 at 16:14:32 from 75.162.76.125

So fast! Ditto what Tara said. Congrats Jake, that is impressive. BTW sweet pics from your Wasatch climb last Sunday. We should get an FRB group together to do a mountaineering route. Cold Fusion couloir on Timp or something similar. Whattya say?

From Burt on Sat, May 05, 2012 at 16:20:02 from 72.223.82.180

Great job Jake! Thanks for writing such a thorough report on everyone else, too. Now I don't have to read their blogs.

From allie on Sat, May 05, 2012 at 16:39:34 from 174.23.159.187

great race today. enjoy your sweet watch (although i wouldn't recommend wearing it in the boston 'hoods with shorty shorts).

From scottkeate on Sat, May 05, 2012 at 17:00:12 from 71.199.4.146

Great race today! It's always fun to see you. It won't be long until we're reading about a sub 14:40 5K from you. Remember "Thou Shalt Run!" As if it takes a commandment for you...

From SlowJoe on Sat, May 05, 2012 at 17:54:46 from 74.197.86.254

Another great race, congrats. You were 1 caffeine pill away from sub-15...

From Dan Varga on Sat, May 05, 2012 at 18:02:21 from 174.27.234.106

Congrats on another win and not burdening yourself with a sub 15 today.

From Fritz on Sat, May 05, 2012 at 18:17:43 from 67.182.226.25

You definitely earned that watch today. Your mix of speedwork and high miles is impressive.

I agree with SlowJoe that the pill would have done it.

From Jake K on Sat, May 05, 2012 at 18:21:45 from 67.182.215.126

Or maybe if I had just chugged a 2L of diet dew before the start... :-)

From Toby on Sat, May 05, 2012 at 18:57:32 from 199.101.229.6

Another outstanding performance! Thanks for motivating so many of us with your skillz.....

From prlman on Sat, May 05, 2012 at 19:18:23 from 24.2.66.149

Awesome, love hearing "I was running at comfortably hard pace" and dropping 15 min 5k very nice.

From Superfly on Sat, May 05, 2012 at 19:21:39 from 74.211.21.81

Glad you didn't run your age yesterday and blow a freaking fast 5k. 4:50 pace...nuts. However running 28 EZ miles sounds like more fun to me.

From prlman on Sat, May 05, 2012 at 19:26:29 from 24.2.66.149

Oh and happy belated birthday

From Superfly on Sat, May 05, 2012 at 19:39:20 from 74.211.21.81

I took one of those magic pills today:) Luv em.

From BrandonD on Sat, May 05, 2012 at 20:03:04 from 166.250.162.77

Amazing time. So good to meet you today. Congrats on another win!

From JulieC on Sat, May 05, 2012 at 20:03:51 from 207.108.177.135

So at least you SAW 14:xx as you neared the finish line!!! that was the goal right???? way to go!!! I should have road my mountain bike by you to get you at a 4:30 AP :D. As it was said pushing yourself when there is no push really is not easy to do. Is this a PR??

From Lily on Sat, May 05, 2012 at 20:29:37 from 67.199.178.210

I almost choked when I saw your pace. HOLY SHIZ SO FAST!

Memorial day 10k. I love me some run13. Hope my calf is better for that day!

From runningafterbabies on Sat, May 05, 2012 at 20:51:49 from 71.195.219.247

Fantastic race. You really haven't been focusing at all on raw speed and turnover so I have no doubt that after a couple good quality track sessions you'll be throwing down some low 14s. Have you thought about adding drills to your routine?

From Jake K on Sat, May 05, 2012 at 22:16:12 from 67.182.215.126

Julie they had the finish line clock running for the half marathon and not us, so I saw 1:30-something on the clock as I approached the line :-) Its a "slightly-aided road race @ altitude" PR. Give me a few weeks and I'll smash this time on the track.

Melody I do plan on adding some more dynamic drills and such to the routine.

Thanks for the support everyone!!!

From Rachelle on Sat, May 05, 2012 at 22:21:03 from 66.7.127.115

Jake please teach me these dynamic drills. I think you need to do a post on Wasatch & beyond on drills and warmups for races. I need some help. :)

From Jake K on Sat, May 05, 2012 at 22:24:02 from 67.182.215.126

I am no expert by any means... honestly all I know is the basic stuff I used to do in high school. This is an area I could probably use some help in. But I figure something is better than nothing, and I need to be less lazy about doing strides, drills, etc.

From Tina on Sun, May 06, 2012 at 09:07:11 from 65.130.119.162

Another great race for you! Can't wait to see what you can do when you train specifically for the shorter stuff.

From Tara on Sun, May 06, 2012 at 10:14:30 from 75.169.145.109

Plus you got the course record!!!!!!!

http://www.run13.com/races/provo-city/results

From ACorn on Sun, May 06, 2012 at 12:15:39 from 24.2.76.146

Great race Jake! Another month of what you consider to be lower mileage and I am sure your 5k finish times will be in the 14s.

Also, I hope you enjoyed the Avengers as much as I did. Hopefully we can get a run in next week.

From Hamdog Alum on Sun, May 06, 2012 at 14:51:59 from 71.82.247.163

Another great race regardless if you broke 15 minutes. Just a matter of a little more competition and you would have had it today.

From prestonmadera on Sun, May 06, 2012 at 17:32:42 from 67.169.250.137

Don't know that you need to hear it anymore, but great job! I didn't even have to look at the results to know that you had won!

From Kendall on Sun, May 06, 2012 at 19:11:50 from 65.100.247.159

Congrats on another great win!

From josse on Mon, May 07, 2012 at 09:12:16 from 166.250.163.33

Great job on almost getting there (the anthem of a racer right?) Really I think you did a fabulous job and have no doubt you will see a sub-15 very soon.

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