Wheeler Farm Loops

December 22, 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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Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Wed, May 16, 2012

Running Miles	Swimming Yards	Bike Miles
15.50	0.00	0.00

AM - 10.5 miles. We interrupted the regularly scheduled easy group run for a track workout. Everyone still showed up except for Fritz, who is running a marathon in 72 hours, so he was excused. He did run by at the end to check up on us. Workout was 8 x 800m + 4 x 200m (200m jog b/w all reps). Averaged 2:26 (2:25.97 - gotta round it up!) for the 800s and 31.8 for the 200s. We had to do some sprinkler dodging on the warmup, during the workout itself, and on the cooldown. Its that time of the year. Overall another solid but unspectacular session. I felt very much in control - the splits were exactly what I was targeting for today. Hopefully after a couple more weeks of putting together these building blocks, I'll be ready for a breakthrough in June.

PM - 5 miles shakeout, easy.

*Today's WSJ article on Abdi is a must read. Every paragraph is quotable!

FYI - Jeremy Ranch run again this Saturday - meet here at 8:00am. Check back on Friday to confirm that time, though. We'll run b/w 15-18 miles again, then refuel at Ruth's. Or go outlet shopping with Redd.

Comments

From SlowJoe on Wed, May 16, 2012 at 09:41:52 from 155.219.241.10

That's fast. Do you get down to 5K pace on 800s with only 200m rest, or not quite?

From Andrea on Wed, May 16, 2012 at 09:46:26 from 72.37.171.52

You looked very strong throughout the workout - perfect form!

From Jake K on Wed, May 16, 2012 at 09:53:29 from 155.100.226.54

Joe - it was roughly somewhere between current 5K and 10K pace. I'm hoping that I'll even be able to run a bit quicker than that for 10K in June. We'll see. My pace range between 5K-Half Marathon is pretty narrow.

From Jake K on Wed, May 16, 2012 at 09:54:20 from 155.100.226.54

Thanks Andrea - I think you were probably noticing my perfect biceps.

From RAD on Wed, May 16, 2012 at 09:56:03 from 98.202.23.178

now now you two!!

nice job on a perfectly executed track workout Jake. I can't wait to see what happens when you lose control on the track!! :)

From Andrea on Wed, May 16, 2012 at 09:56:59 from 72.37.171.52

What biceps?

From Lulu Walls on Wed, May 16, 2012 at 09:59:00 from 155.100.212.98

Ooooh count me in. I think... We can't get to Ruth's too early though or I can't get a Bloody Mary :)

From Jake K on Wed, May 16, 2012 at 09:59:54 from 155.100.226.54

Just mix up an extra one beforehand and put it in the water bottle on your bike.

From Rachelle on Wed, May 16, 2012 at 10:22:09 from 159.212.71.77

Great workout this morning Jake! I think the key is that you are staying consistent with these track sessions. It will absolutely pay off!

I did my fair share of sprinkler dodging on the track this morning too. Not sure why they find it so necessary to water the track.

From Jake K on Wed, May 16, 2012 at 10:23:36 from 155.100.226.54

So it won't get dehydrated, obviously :-)

From Andrea on Wed, May 16, 2012 at 10:23:58 from 72.37.171.52

What an awesome article on Abdi!! That's so funny...sometimes we just take this training thing a little too seriously :)

From Jake K on Wed, May 16, 2012 at 10:30:54 from 155.100.226.54

Abdi is hilarious. And he's been running at a high level for 4+ Olympic cycles now. Definitely someone you can learn some lessons from. Except don't spend all the money from your first contract on a car! :-) "35 going on 18" - I hope they say that about me when I turn 35!

From TheMr.K on Wed, May 16, 2012 at 10:57:43 from 67.164.204.6

do you run the Jeremy Canyon road on the Saturday runs? if so, how is that road? Is it steep, flat, paved, rocky, etc.? I'm looking for a road with some rolling hills, preferably dirt at a descent elevation to do some faster training runs on.

From Jake K on Wed, May 16, 2012 at 11:06:45 from 155.100.226.54

Mr.K - its a dirt road, not too rocky at all. The whole thing is pretty much rolling hills. All ~6000 feet. Andrea posted the elevation profile last weekend. I think its perfect for what you described you are looking for.

From rAtTLeTrAp on Wed, May 16, 2012 at 11:15:22 from 24.18.125.122

"Oxygen tank with legs" I love it!

From Superfly on Wed, May 16, 2012 at 11:16:29 from 74.211.21.81

lol... that comment is funnier than it should be. Considering the last mile going up either side seems to take forever.

Funny story: I did it with some neighbors last fall. Upon climbing out on the north rim one guy said he just couldn't go on anymore and had to stop for a rest and a GU. Even though the GU would jack his stomach. So after sitting down he got a gu out and started sipping it as he walked through the trees only to take a few more steps and see his car and the parking lot... You had to be there and know the guys but it was hilarious.

From Superfly on Wed, May 16, 2012 at 11:18:39 from 74.211.21.81

that comment goes on the R2R2R discussion on Steve's post... oops. I replied on the wrong post.

From Jake K on Wed, May 16, 2012 at 11:20:42 from 155.100.226.54

Whatever... we can talk about that run everywhere! We need to make this thing happen in the fall - it will be a heck of a good time

From MarkP on Wed, May 16, 2012 at 11:57:09 from 75.162.247.151

Wow, I didn't realize your recovery was only 200 meters. Great job today and thanks for bringing the crew!

From Kory on Wed, May 16, 2012 at 14:56:03 from 134.50.89.24

Good article. I think some of us train like Ryan Hall's of the world. The race could be two days away and we think that we have one more training day left. The body does need a proper amount of rest and fueling before a race.

I hope he does learn to invest his money wisely when he retires from running.

From scottkeate on Thu, May 17, 2012 at 08:39:40 from 216.49.181.254

I'm a day late, but another solid workout for you. Thanks for sharing the article about Abdi--it was very insightful to me. I'm grateful that all I need to do is read your blog everyday to get an update on the best articles and videos. Cheers!

From runningafterbabies on Thu, May 17, 2012 at 21:24:06 from 71.195.219.247

So consistent. Do you check your splits every 200?

From Jake K on Fri, May 18, 2012 at 08:25:09 from 155.100.226.54

I'll usually just look at the first 200m mark to make sure I'm not starting too fast, otherwise at that kind of effort level I can usually dial it in pretty well and hit it on feel.

From Brandon on Sat, May 19, 2012 at 15:00:02 from 67.199.164.200

Awesome workout (as usual) and a good read. I think I may be called a stomach with legs. I would love to hit JR with you guys if it's open for noobz :).

From Jake K on Sat, May 19, 2012 at 16:09:23 from 67.182.215.126

Anytime Brandon!

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