Wheeler Farm Loops

April 27, 2024

15% off for Fast Running Blog members at St. George Running Center!

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

Click to donate

to Ukraine's Armed Forces

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

Tue, Jun 26, 2012

Running Miles	Swimming Yards	Bike Miles
19.70	0.00	0.00

AM - 10.7 miles. JAJAK group run. Andrea and Allie gapped the guys right from the cars and it took us over 1.5 miles to reel them in. Shaving my head last night didn't make me any faster this morning. I split off after ~8 miles and went up the hill to work.

PM - 9 miles home. Ran into AdamRW up on campus and we ran about 5 miles together... good to catch with him!

Tomorrow night we'll meet at the 6200S park & ride around 5:30pm, then carpool up to Alta and meet Rob and his XC team.

Comments

From Kelli on Tue, Jun 26, 2012 at 08:27:12 from 67.172.235.55

Shave the legs, that will do the trick!

From Jake K on Tue, Jun 26, 2012 at 08:32:56 from 155.100.226.54

I told you - that will take HOURS!

From Rachelle on Tue, Jun 26, 2012 at 10:44:19 from 199.190.170.22

haha! I wonder how much lighter I would be if I shaved my head....maybe I should try it. :)

From Rob Murphy on Tue, Jun 26, 2012 at 13:00:15 from 24.10.249.165

So Jake, how does it feel to be basically equal to Alan Webb in the 5K?

From Jake K on Tue, Jun 26, 2012 at 13:02:09 from 155.100.226.54

Its a sign that the Mayans were right and we're in big trouble!

From Holt on Tue, Jun 26, 2012 at 15:01:48 from 67.2.240.4

I shaved half of my leg - to get the kt tape to stick. Faster... I don't know yet, interesting looking... Yes!

From Collin94 on Wed, Jun 27, 2012 at 03:57:46 from 77.169.48.115

Hey Jake, good to hear your training goes well. You have much expierence with running, so i might i ask you some questions.

My coach wants me to run one or two more race this week and next week, and than do a training periode to peak again in september. Do you have any suggestions about workouts to peak for a 10k.

we already had.

4*2000 10k pace 3min rest

4*5*400 5k pace 30 sec and 1 min rest

8*1000 5k pace 2 min

10*1000 19k pace 1 min

and 5*1600 at 10k pace with 90 sec

And tempo run of 6k at 10 sec per k slower than 10k pace.

3*3k at 10k pace with 3 min rest.

Hope to hear back from you soon.

Head up high, and run!!

From Jake K on Wed, Jun 27, 2012 at 12:48:10 from 155.100.226.54

I think you are on the right track with those workouts. In my opinion the best training for the 10K is the 10K-specific workouts --> the long intervals at race pace - 1K, 1600m, 2K reps. If you start with those and can work up to doing 3 x 3K, then you know you are definitely ready to pop a really good 10K race.

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