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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
Tue, May 08, 2012
Running MilesSwimming YardsBike Miles
14.800.000.00

AM - 7.3 miles up to work.

PM - 7.5 miles. Ran 4.5 miles from work down to the track then did a short speed workout - 3 x (400-200-200) + 4 x 200 [30 seconds rest b/w reps, 90 seconds b/w sets]. I averaged 67.5 for the 400s and 31.8 for the 200s. Cooled down a mile with Andrea. A good session to get the legs turning over, 2 miles of total reps at Mile/3K pace. Then we went to TCBY for the 5th time in the past 2 weeks (lots of expiring Groupons). I would call tonight a success!

FYI - If anyone is interested, we're doing a longish run (15-18 miles) on Saturday at Jeremy Ranch, and then planning on breakfast at Ruth's Diner afterwards. Thinking we'll meet around 8:30am and then drive up there in as few cars as possible. If anyone wants to join, let me know. We can pick a convenient meeting spot later in the week. Ritz, Rupp, and Farah are likely to be up there as well, although no one is required to try and hang w/ them :-) 

Comments
From Rachelle on Tue, May 08, 2012 at 09:38:15 from 67.199.182.207

Wish I lived closer. I could really use someone to push me on the track.

Have fun!

From Andrea on Tue, May 08, 2012 at 09:42:57 from 72.37.244.100

Rachelle - there are lots of Intermountain Healthcares up here too!

From Jake K on Tue, May 08, 2012 at 09:49:07 from 155.100.226.54

yeah they steal a lot of our patients :-)

From rAtTLeTrAp on Tue, May 08, 2012 at 11:17:09 from 24.18.125.122

Yep, what Rachelle said. I could use some help on the track too. Of course I have to actually get my butt on one first :)

Any suggestions on what I should do to get my 5k under 18?

From Jake K on Tue, May 08, 2012 at 11:27:15 from 155.100.226.54

Rattle - first you gotta shock the system w/ some shorter efforts at that pace. Train the neuromuscular system. It could be 200s on 400s on the track (w/ equal rest) or fartlek workouts like 30-60 seconds fast, then 2X rest. Do a few sessions like that, then start increasing the length of the reps.

From scottkeate on Tue, May 08, 2012 at 12:13:06 from 216.49.181.254

Putting back-to-back quicker tempo days in? What is your recovery strategy?

Your body seems to be so resilient. I'm impressed by the speed of many of your runs, but the ability to put them in so close together on top of tons-o-miles is remarkable.

What time in the afternoon do you hit the track?

From Jake K on Tue, May 08, 2012 at 12:22:42 from 155.100.226.54

Before Boston I was stacking some "speed" work in the afternoons on top of morning tempo runs. By doing that I was able to keep an extra full recovery day in the week, and keep my overall volume up.

Now I'm aiming to keep my volume DOWN, and make the workouts count more. So its pretty easy to do a monday morning tempo and then hit the track on tuesday night. My plan for the next couple weeks is a Mon-Tues-Thur sequence of quality sessions (Tempo, Short Reps, Long Reps). Then a longer-ish run on Saturdays, but I'm not really looking to do anything over 2 hrs until July. Trying to have confidence that if I run less for a while, I can run faster.

I'm usually @ the track by ~5:15. I run down to Highland from work.

From Andrea on Tue, May 08, 2012 at 12:25:46 from 72.37.171.52

He also does a lot of his recovery runs with me at 8-8:30 pace, which I think helps a lot in his recovery. You're welcome, Jake :)

From Jake K on Tue, May 08, 2012 at 12:27:03 from 155.100.226.54

Completely agree. I wouldn't be able to do half of the workouts or half of the overall volume if it wasn't for running really easy on easy days.

From prestonmadera on Tue, May 08, 2012 at 17:20:32 from 24.10.186.194

I love learning new stuff, thanks for the info guys.

From Redd on Tue, May 08, 2012 at 18:10:47 from 67.182.221.157

Very early run tomorrow at highland?

From Jake K on Tue, May 08, 2012 at 18:56:38 from 67.182.215.126

Yeah 6am @ Highalnd tomorrow. Probably will run ~12 miles again, although Andrea and Allie voted against another Tanner Park death loop :-)

From Hamdog Alum on Tue, May 08, 2012 at 22:43:10 from 71.82.247.163

Another nice speed day for you. I'm planning something like this for tomorrow or Thursday. Seems like you and I have similar thoughts on training!

From Jake K on Wed, May 09, 2012 at 08:37:43 from 155.100.226.54

Except you were smarter and got the 1K reps over with early in the week!

From rAtTLeTrAp on Wed, May 09, 2012 at 08:44:13 from 24.18.125.122

I tried some quarter mile sprints today during my run. Fun stuff. I've never run that fast other than a kick at the end of a race.

From Jake K on Wed, May 09, 2012 at 08:50:43 from 155.100.226.54

Think of how much faster you'll be able to kick at the end of a race after you practice it! :-)

From Chad Robinson on Wed, May 09, 2012 at 20:45:00 from 65.130.117.26

I may be a go for Saturday.

From DaleG on Thu, May 10, 2012 at 22:50:50 from 152.216.7.5

A long run and Ruth's Diner sound fun, but I'd probably get stuck at a table away from everyone like every other time I meet up with friends. lol. But have fun.

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