Wheeler Farm Loops

December 30, 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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to Ukraine's Armed Forces

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

Tue, Jul 30, 2013

Running Miles	Swimming Yards	Bike Miles
20.00	0.00	0.00

AM - 13 miles. LT Reps: 3-2-1 Mile (0.5 mi jog) in 15:09 (5:08, 5:05, 4:56), 9:48 (4:53, 4:55), 4:47. Tempo loop. 4 up (3.5 w/ Andrea), 2 down. Was targeting 15:30/10:10/4:55 so this was good.

PM - 7 miles. Horsepark loops.

I'm purposely avoiding any longer AT-type tempo runs as "key" workouts for the time being. Just trying to focus on LT (or faster). I'm not really worried about the marathon specific type workouts (like the 10-12 mile tempos); those are easy for me to jump right into when the time comes, and I feel like I can wait until I'm about 6 weeks out (which is a long way from now), especially while I'm continuing to make progress at 5K-HM. I haven't done a true long run in about 4 months, so I'm planning to starting putting those back into the mix, starting this weekend, once every other week or something like that.

Best part of the morning was seeing this note on my laptop when I got back...

Comments

From Andrea on Tue, Jul 30, 2013 at 09:33:05 from 72.37.171.52

Very impressive workout - probably one of your best. Big confidence booster for TOU!

From RileyCook on Tue, Jul 30, 2013 at 10:16:08 from 208.54.70.249

Very solid Jake.

From SpencerSimpson on Tue, Jul 30, 2013 at 10:36:56 from 63.82.19.2

that is awesome JK. I like the plan you are doing too. Good to apply for my own personal efforts. Seeing what everyone is doing is helping me personally as well. Now if crater lake on my left foot can just heal...no pun intended...

From mike⇒nelson on Tue, Jul 30, 2013 at 11:31:44 from 199.127.123.162

Wow. Nice one! I can taste the the lactic acid just reading about it.

From Jake K on Tue, Jul 30, 2013 at 11:40:08 from 67.177.11.154

Last time I did this (in Phoenix, over Christmas) it was 15:03, 10:06, 4:55. So I'm about where I figured now, one workout doesn't tell the whole story, but its good to compare once in a while... if the 1/2 in Duluth was a month later...

Spencer - its very easy for me to "default" to those steady/progressive 10 mile tempos. They're great workouts, and very important, but they're also what I'm naturally best at. I figure its not like I'm training for the mile... if I improve the 10K/HM substantially, that should in theory be an easy transition to good marathon fitness.

Mike - the key is to teach the muscles to USE the lactate byproduct as fuel (which they do)... that way you don't have to taste it :-)

From Derek D on Tue, Jul 30, 2013 at 11:42:55 from 70.184.123.81

Great work Jake! This is the best workout I've seen from you in a while. Now for 16 x 200 in 32 this afternoon and I'll really know your on fire. Seriously though I think you are on a great upward trend.

From Rob Murphy on Tue, Jul 30, 2013 at 11:43:44 from 24.10.249.165

Go Vols!

Pretty solid workout on your part as well.

From Jake K on Tue, Jul 30, 2013 at 11:44:44 from 67.177.11.154

Funny, I was thinking yesterday I'd throw in some 200s this afternoon but this was better than I expected so I'm gonna skip those.

From Matt Poulsen on Tue, Jul 30, 2013 at 20:23:44 from 98.202.242.213

Very impressive workout, Jake!! Clearly your fitness is on a huge upswing. Nicely done. And, I commend you for your decision not to do the 200's today. That was very wise after a session like this morning.

From Jake K on Tue, Jul 30, 2013 at 21:00:36 from 67.177.11.154

8x200 at the pace I run them would only add up to a 4:47 mile anyways :-)

From Cam on Tue, Jul 30, 2013 at 22:45:11 from 67.222.234.132

going to the OR show at all? Saucony have a party or anything?

From seeaprilrun on Wed, Jul 31, 2013 at 02:45:18 from 205.172.12.210

Interesting to read this. I have not gotten too excited about running marathon pace yet in my training either, have really been focusing on more 10k/hmp because I think getting these speeds down is the key to a marathon pr in October.

From Rachelle on Wed, Jul 31, 2013 at 09:07:57 from 159.212.71.199

Awesome workout Jake! I agree that these faster sessions are important and make MP feel easier. I like it.

From runningafterbabies on Wed, Jul 31, 2013 at 09:12:59 from 174.52.130.66

That was a great workout! Do you start at HMP and drop to 10K pace for the last rep? Nice work. You are getting super fit!

From Jake K on Wed, Jul 31, 2013 at 12:53:40 from 67.177.11.154

Cam - I'm in the middle of a field test right now that is my top Saucony priority, so if I can wrap it up this week, they might have me help out at OR. No parties.

April - that approach definitely can work. Especially since you are still getting in the long runs and overall good volume. Build a racecar engine first, then make it more gas efficient at the end.

Melody - It sort of turned into 3@HM, 2@10K, 1@5K. Not exactly by design but that's what you want out of these breakdown workouts. Throw in 4 @ MP in the beginning... and you've got yourself a stew! (sorry for the arrested development reference, Andrea)

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