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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
Sun, Nov 10, 2013
Running MilesSwimming YardsBike Miles
23.000.000.00

AM - 23 mile Long Run w/ 16.3 mile AT Tempo in 1:30:25 (5:32 / mile avg). Met Nate and Mickey at the JRP for this one. We did 4 miles easy together and then got going. The goal for Nate and I was to keep all the splits in the 5:30-5:40 / mile range... 95-97% of goal MP. Get a solid aerobic stimulus without beating up the legs. We pretty much put them all in that bucket... Nate did 14 miles tempo (great run for him!) and then I added on a few more to hit the arbitrary 26.2K mark. Finished up with 3 more easier miles. 

Feel really good about this run. Kept the effort level under control and didn't hammer. We pulled the pace back whenever we got rolling too quickly in the early miles. The turns and little ups and downs on this course force you to focus on keeping pace consistent despite the rhythm changes. CIMulation.

Splits - 5:36, 5:34, 5:40, 5:34, 5:42, 5:38, 5:31, 5:34, 5:29, 5:32, 5:40, 5:30, 5:33, 5:22, 5:23, 5:27, 1:41.

Comments
From Andrea on Sun, Nov 10, 2013 at 12:50:18 from 67.177.11.154

1:30 is a long workout! Glad you had Nate to run with. Perfect timing and effort for CIM.

From allie on Sun, Nov 10, 2013 at 13:09:04 from 97.126.219.219

bigrunlongrun! andrea told me what you guys were up to this morning and it made me dizzy. nice work out there.

and what a day to get this in! the weather is being very kind for CIM training.

From Yasir on Sun, Nov 10, 2013 at 13:44:16 from 99.20.240.112

I could only dream of this level. Great job. I love to reading about these workouts

From Fritz on Sun, Nov 10, 2013 at 15:41:50 from 50.198.178.113

That's a BIG workout. Nice job. I think that course has just enough bumps and turns that you can't really zone out.

From Jake K on Sun, Nov 10, 2013 at 17:53:16 from 67.177.11.154

Not to mention kids (and a few adults) on RAZR scooters to watch out for!

From Christie on Sun, Nov 10, 2013 at 18:11:39 from 66.111.126.9

wow. awesome!

From Rob Murphy on Sun, Nov 10, 2013 at 18:40:35 from 24.10.249.165

Excellent workout.

No PM run? Slacker.

From Jake K on Sun, Nov 10, 2013 at 18:54:59 from 67.177.11.154

Still had a productive afternoon... shoe testing with a bunch of people... then hot tub, massage, and laying on couch watching Dirty Dancing. Now Andrea went out to dinner and gave me a 9pm bedtime if she isn't back by then. Living the dream.

From Jason D on Sun, Nov 10, 2013 at 21:58:37 from 24.1.80.94

I'm confused. I thought you only did 20 or 25 mile long runs for marathon buildups ? And where are the crazy Mountain Dew concoctions with easy-grab wire handles? Of course that buildup ended with record-breaking heat.

There are many keys to success in the marathon, but I think this kind of workout (ok, maybe not 16 at marathonish effort) is the most essential. Gotta go long though. 18-20 total dudnt cut it.

~6:15-6:18 overall pace?

From Jake K on Mon, Nov 11, 2013 at 06:13:20 from 67.177.11.154

Now I'm confused... I thought I was in a marathon buildup?

Agree - they don't all have to be this long, and the faster miles are probably better being a little slower than goal pace, but these kinds of long, hard efforts are pretty important. The marathon is a long, hard effort after all :-)

From Jake K on Mon, Nov 11, 2013 at 07:45:23 from 67.177.11.154

Jason - avg pace overall was 6:00... 2:18 and change total with warmup/cooldown. That's a good number :-)

From Jason D on Mon, Nov 11, 2013 at 08:39:57 from 24.1.80.94

("I'm confused" was meant to mark the phrase that followed with irony). I meant in the past you seemed to do either 20 miles or 25 for long runs and nothing in between. Unless you were doing some crazy rounding down?! I look for patterns in people's training. I'm doing a minor as the blog statistician.

From Jake K on Mon, Nov 11, 2013 at 19:54:00 from 67.177.11.154

Interesting, now I had to look back.

In 2012, pre-Boston there were several 21 milers, and a couple 25s. Pre-TOU, same thing. So you're right. STALKER!!!

This year before Phoenix I only did a couple 20 milers. And them ONE easy 20 miler before TOU.

This buildup for CIM has been better. I consider the TOU marathon part of the buildup (26), then 22, 23, 20, 23. I'll get in 20-22 each of the next two weekends. Long runs are really my strength, but I had to lay off them for a while to let my hamstring finally heal back up. I think basically ignoring them from April to September was worth it.

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