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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
Wed, Nov 13, 2013
Running MilesSwimming YardsBike Miles
16.000.000.00

AM - 16 miles. AT Smorgasbord:

  • 3 x 1600m in 5:12, 5:10, 5:10 [400m]
  • 5.6 mile hilly tempo (4 SHP laps) in 30:05 (7:33, 7:40, 7:31, 7:21. Avg pace = ~5:23/mile) [about 1/3 mi before/after the tempo]
  • 3 x 1600m in 5:12, 5:10, 5:05 [400m]

The reinforcements (Fritz and Nate) joined me starting with the second lap of the SHP tempo. Pretty awesome to only have to do the first third of the workout solo. The goal this morning was volume and variety, and to keep everything in the AT spectrum (this did not need to be a hero workout, coming off a long effort on Sunday and with another one coming up this weekend). Overall a very good session - everything was right in the target pace/effort ranges. Fritz and Nate ran strong - a nice group effort.

I only have one more early morning workout on the calendar for 2013!

Comments
From Fritz on Wed, Nov 13, 2013 at 08:50:21 from 65.116.116.6

Great workout Jake. I love that you added in the 3x1600 warm-up then didn't skip a beat jumping into the 4 laps and another 3x1600. Next Wednesday the Dunkin' Donuts opens so the park may not be as peaceful.

From Jake K on Wed, Nov 13, 2013 at 08:56:58 from 199.190.170.24

Great, so all the adults dropping off their kids at HHS will be extra caffeinated. I don't know if that will make the parking lot area more or less dangerous.

From Rachelle on Wed, Nov 13, 2013 at 09:34:10 from 159.212.71.77

Wow thats a big workout Jake. Nice work!

From DaleG on Wed, Nov 13, 2013 at 09:57:56 from 98.202.43.67

Nice job. You have me curious...why do you only have one more early morning workout for 2013?

From Jake K on Wed, Nov 13, 2013 at 12:24:02 from 199.190.170.24

Dale - I'll answer in way too much detail...

The marathon is 3.5 weeks away, and I only really have three harder workouts on the schedule. This weekend, one in the middle of next week (the last early one!), and then next weekend. I don't wake up early for workouts on weekends :-) I'll run a race on Thanksgiving morning, then taper. So, all the early morning runs wil just be easy distance runs. And after CIM, I'll take a week off and avoid anything intense for a while.

From DaleG on Wed, Nov 13, 2013 at 12:30:02 from 98.202.43.67

That's for the detailed explanation. :)

From Kass on Thu, Nov 14, 2013 at 08:26:40 from 155.97.240.30

Really great workout! I like Smorgasbord stuff!

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