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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

Click to donate

to Ukraine's Armed Forces

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

Mon, Feb 17, 2014

Running Miles	Swimming Yards	Bike Miles
15.00	0.00	0.00

AM - 11 miles. LT Efforts: 3 x 8 minutes (3 min brisk recovery) w/ 2 minute trigger finish on the last rep. Tempo loop. 4 up, 1.5 down. Average segment paces were 4:56, 4:56, 4:54 per mile, respectively (4:57 for 6 minutes, 4:46 for 2 minutes on the third rep). Reduced volume (compared to the last couple LT workouts) and longer recovery was planned, with the idea that I'd be inclined to go after the eight minute efforts faster than true LT pace.

PM - 4 miles.

Got bloodwork done this morning. Stable, but plenty of room for improvement.

Comments

From Tom Slick on Mon, Feb 17, 2014 at 12:52:06 from 69.171.160.54

Nice recovery workout......it would probably kill an old guy like me!

From Bret on Mon, Feb 17, 2014 at 12:59:32 from 216.234.133.229

Your crit from January 2012 was enviable! Looks like it is swinging up from June 2013, but your Ferritin and Iron need a little boost. Do the numbers align with how you are feeling?

From Jake K on Mon, Feb 17, 2014 at 13:03:38 from 67.177.11.154

Hard to know... it might align more to the total mileage I've been running at those times!

I haven't been using iron supplements as much, so I'm glad my Ferritin is staying up.

I'll probably do a CBC and Ferritin test every 3 months this year. It could be kind of cool to track on a more regular basis. Create my own biological passport.

From Bret on Mon, Feb 17, 2014 at 13:09:59 from 216.234.133.229

Well the numbers are solid either way. Would be interesting to correlate to what you are doing in your training and how your are feeling and performing in those increments of every 3 months.

From Derek D on Mon, Feb 17, 2014 at 17:05:58 from 68.109.132.154

Nice workout Jake. I see more and more work at sub 4:50 effort creeping in. Good job.

From RileyCook on Tue, Feb 18, 2014 at 09:41:09 from 172.56.9.90

Nice workout Jake. It's going to be fun to see how well you run next weekend.

From Andrea on Tue, Feb 18, 2014 at 09:54:03 from 72.37.171.52

Riley - you should consider dropping down to the half marathon at Phoenix....might be better for your knee and an exciting race between you and Jake! :)

From RileyCook on Tue, Feb 18, 2014 at 10:05:59 from 172.56.9.90

Andrea, I was just thinking this morning how I'm much more prepared for a fast half than a fast full. But this will serve as a good prep for Boston and give me some insight into what I'll need to work on between now and then.

I don't have high expectations though, just hope to run a solid time and get some more experience at the distance.

The half would certainly be fun though. Plus Jake beats me every time we race outside of Utah :)

From Superfly on Tue, Feb 18, 2014 at 16:07:49 from 74.211.21.81

Nice work... as always. bloodwork= stomachache to Superfly.

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