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SLC,UT,

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Apr 28, 2011

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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)

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AM - 19.5 miles. Today was my big 26.2K Tempo Run (16.3 miles)... the metric marathon. Obviously this is taken right from the Hanson's playbook. I did this out at the airport-saltair frontage road. It was kinda windy (~10-12mph from E/SE), so a cross/tail wind when heading west, and a pretty tough headwind when heading back west. It definitely took a lot more effort (and focus) running into the wind, and it also prevented me from turning this into a 26.2K time trial, which is actually a good thing. The goal for this workout was a consistent MP effort on legs that are nowhere near tapered yet.

I ran 1:26:59 (5:20/mile average) for the tempo. Splits were: 5:18, 5:19, 5:21, 5:16, 5:20, 5:20, 5:26, 5:27, 5:26, 5:25, 5:17, 5:17, 5:24, 5:24, 5:17, 5:16, 1:26. The ones in italics were into the headwind. Warmed up 1.5, cooled down 1.7. This is the longest tempo run I've ever done... physically it wasn't that bad- it was more of a mental challenge to stay focused when running solo for that long.

From the 15K until today, this is probably the best two week stretch of running I've ever done. That alone doesn't really mean anything, but put into the overall context of my training this winter, and the fact that I'm starting to feel my best right now despite the workload (its not breaking me down, and I'm finishing every workout feeling like I could do more), my confidence is very high going into these last couple weeks before Boston. 

Last night I got the idea to make a mountain dew (de-carbonated) based electrolyte drink (I added in Hammer electrolyte tablets). I tired it out today, and it was a delicious explosion of sugar/caffeine/salt. However on my cooldown I threw up in my mouth a little bit, but I think it was more due to the fact that I got a whiff of dead animals (or whatever terrible smelling things they keep near the salt lake). I'll have to think about this more... I'm not even sure what my fluids situation is for Boston at this point (how many bottles, etc). If I can make a concoction w/ Mtn Dew, it has enough sugar that I wouldn't have to worry about taking any gels (the ideal sitaution for me). But that's only if I can get a bottle every 5K or so. Hopefully their coordinator will get back to me this week with more details.

I'm hoping to use these wash bottles in Boston. They work pretty well...
 

This is how I stashed bottles out on the course. Chicken wire looped onto the bottle - easy to grab on the run. I duct taped them to the ground so they wouldn't blow away in the wind. I did this same method at UVM last year. It works great if you have hand-eye coordination. At UVM I missed 3 of my 6 bottles! Today I only missed 1 out of 4 and that was only because the wind blew it over.
 

PM - 4 miles easy around the block. I wonder what my neighbors (who only see me running on weekends in the afternoon) think of me? They've probably never seen me move faster than 8 minute pace :-) 

Comments
From DaleG on Sat, Mar 24, 2012 at 11:51:42 from 71.199.57.238

Jake, I really like the idea of your mountain dew concoction. As you may or may not know, I'm a mountain dew freak and during long runs and marathons I crave the dew. Of course, I probably wouldn't be able to do that during a marathon, unless I wear my camelbak.

Nice job on the tempo.

From ACorn on Sat, Mar 24, 2012 at 12:28:08 from 24.2.76.146

Awesome tempo run Jake!

Looks like you've created a wonderful concoction, sounds tasty.

From JasonD on Sat, Mar 24, 2012 at 12:53:54 from 24.1.80.94

Much to like about this post. The bottle setup is pretty genius. I also love the idea of 26.2K tempo.

From Jake K on Sat, Mar 24, 2012 at 12:58:33 from 67.177.21.60

Dale I think you'd need to really make sure all the carbonation was gone if you put it in a camelback, or else it would be ready to explode by the time you tok your first sip! :-) Nutritionally, it really might be the perfect drink - tons of simple sugar, caffeine, and if you dissolve in some electrolytes, its got everything you need.

Frank Shorter was onto something when he was drinking de-fizzed coke during marathons back in the 70s.

From Steve on Sat, Mar 24, 2012 at 13:08:18 from 66.87.64.157

Really cool workout, Jake. If I see some of those cones on the road I'm going to steal em.

From allie on Sat, Mar 24, 2012 at 13:19:00 from 97.126.223.167

cool bottles -- that's the perfect setup! if you are able to, will you use this style of bottle at boston? i rarely get any liquid down during the marathon because i'm too stupid to drink out of a paper cup and run at the same time. but if i had a straw...

the only downside is that you won't be able to do any dramatic cup crush-and-throws.

great job on the 26.2k today in one of the smelliest locations in utah.

From Jake K on Sat, Mar 24, 2012 at 13:25:04 from 67.177.21.60

I got the idea from Camille Herron (of course!) - although I think she got the idea from Paula Radcliffe. They are pretty easy to drink out of without getting it all over yourself. I'll definitely use this setup at Boston if they let me (minus the giant chicken wire hooks).

The upside of using the wash bottles is that I can use them as squirt guns and spray my competitors and the crowd!

The epicenter of the smell is about 1/4 mile east of exit 111. As your head towards saltair, it gets a lot better.

From allie on Sat, Mar 24, 2012 at 13:43:22 from 97.126.223.167

another point for camille herron! she is the best...

here's a nice review of the GSL: http://dirtbagwriter.com/2010/03/the-great-salt-lake-a-stink-pot-but-pretty-lake/

From Kam on Sat, Mar 24, 2012 at 14:07:34 from 174.23.248.198

"Dramatic cup crush-and-throws". Now there's a turn of a phrase. Jake, you should have 1-liter bottles of Dew; maybe it would lead to a Pepsico sponsorship.

From Superfly on Sat, Mar 24, 2012 at 14:10:41 from 74.211.21.81

Great run and MOJO going into the big race. Your a bear trap that's set and ready to "snap". After the taper the poundage and force will just triple. In other words- your good.

Glad the "mix" turned out doable. I struggle every marathon with a hydration and fuel plan. I just had a bad go around with GU and Cytomax in Modesto and have never found anything that totally works great. So I'm interested to see how this goes. Maybe I'll do the Dew.

From Superfly on Sat, Mar 24, 2012 at 14:11:30 from 74.211.21.81

and I'm already sold on those bottles.

From Lily on Sat, Mar 24, 2012 at 14:19:24 from 67.199.178.210

You're bottles are sweet! Why haven't I thought of that?

I want to try the concoction! Did you know I ate a snickers at mile 18 of my first marathon? I did and I think it helped me! :)

From runningafterbabies on Sat, Mar 24, 2012 at 14:24:37 from 71.195.219.247

Jake- I think I read about that workout in that book about Running With/For the Hansen's. Nice job doing it on a flat/exposed course. You are so tough and remember, YOU CAN DO THIS!

I also like your water bottles and drink concoction. What is your opinion of salt, electrolyte and caffeine tabs?

From Jake K on Sat, Mar 24, 2012 at 14:29:50 from 67.177.21.60

Lily - I'd take a snickers over GU anyday. Its just hard to get down anything solid (even gels) at 5:15 pace. That's why I'd prefer to only use fluids if possible.

Melody - I've been using caffeine pills (200mg) before hard workouts and races since the fall. I like them. I take one about 15-20 minutes before the start - its like an injection of "LETS GET FIRED UP" to your whole body! :-) I'm still trying to figure out what to do about electrolytes... I'm working on coming up w/ a plan for Boston in case its warm, like it was today. I need to take more than I did before Philly, that's for sure.

From Jake K on Sat, Mar 24, 2012 at 14:30:44 from 67.177.21.60

Clyde I'm going to remember the "bear trap snap" mantra!

From runningafterbabies on Sat, Mar 24, 2012 at 14:34:26 from 71.195.219.247

Thanks for the tip, Jake. I've been taking a Gu w/ 40mg of caffeine before hard workouts, but supposedly it only lasts 40 min or so. Does the 200mg tab last longer? Do you take one during the race?

From Superfly on Sat, Mar 24, 2012 at 14:35:58 from 74.211.21.81

I take the caffeine pills too along with a couple Super B-vitamin complex pills. That seems to regulate and channel the influence of the caffeine without a downer when it wears off.

From Jake K on Sat, Mar 24, 2012 at 14:36:32 from 67.177.21.60

I've never taken one during a race - I think it would probably be too much if you were taking multiple caffeinated gels. You don't want to get your heart rate jacked up too high.

From prlman on Sat, Mar 24, 2012 at 14:39:10 from 96.25.110.207

Great tempo today!! And the mad scientist in you is showing... Awesome idea though. I have a hard time with gu too I got to where I just squeeze it into my mouth and swallow it,I dont like it all gooey making me need to drink right after. I got the idea after just swallowing sweedish fish during my marathons ha ha

From Jake K on Sat, Mar 24, 2012 at 14:45:20 from 67.177.21.60

I also took a "sport legs" supplement today - it didn't seem to bother my stomach at all, so I'll probably use it again. It was recommended to me by a veteran of many ultra races. I figure those folks know a thing or two about electrolyte depletion -

http://www.sportlegs.com/what/what.asp

From scottkeate on Sat, Mar 24, 2012 at 15:06:07 from 71.199.4.146

Wow! Super impressive work at the end of a tough week of training. You are in amazing shape!

Loved the 26.2K idea.

Thanks for the great idea of the bottles and the secret potion. I'm looking forward to giving it a try myself.

From Fritz on Sat, Mar 24, 2012 at 15:18:41 from 97.126.220.197

great workout Jake! doing that alone out on the ugly road out there makes it even more impressive.

Bottles are only way to go because it's impossible, at least for me, to drink more than an ounce out of a cup. Funny I say this because I didn't have a bottle today and suffered because of it.

From Dan Varga on Sat, Mar 24, 2012 at 15:35:03 from 174.27.226.24

Great workout. I like the bottle idea much better, for the same reason, too hard to drink from a big topped cup at speed, much better to drink down everything you need.

From Tom Slick on Sat, Mar 24, 2012 at 17:57:57 from 69.171.160.84

Yo Jake, what a super workout and those splits are really super. With speed like that you should be right up near the front of the pack from start to finish at Boston. I to like your hydration system, I'll have to mix up some of your drink mix and try it out. What is your carb load system? Do you do the same thing before every marathon?

What is your Boston Bib number. Over the years I'v got really good with the Crush, guzzle and throw method with the paper cups, but at my speed it's really easy. 22 days till the Boston Marathon.

From RAD on Sat, Mar 24, 2012 at 18:15:10 from 98.202.23.178

awesome workout Jake! I think you are right on with the training and peaking. I love that you are still feeling good under the load. I always seem to lose motivation at this point in training. Looks like I need a new training plan! Maybe mtn dew mix would help!

From Jake K on Sat, Mar 24, 2012 at 19:52:58 from 67.177.21.60

Hey Tom - I don't really do a true carb-load. In my opinion there's no advantage when you are only running for 2 hours 20 minutes (or hopefully less!). I just try to eat my normal diet, and since I'm backing off my mileage over the last 2 weeks, I feel like that is enough to top of my glycogen stores. Everyone is different on that kind of thing, though. Its highly individualized.

The front pack at Boston is going to put 30 seconds on me in the first mile, at least! :-) I will gladly let them go!

From SlowJoe on Sat, Mar 24, 2012 at 20:15:56 from 69.131.141.92

Great tempo, wow 16 miles at MP. Imagine how easy it'll feel after a taper...

Good idea for getting in caffeine with the mountain dew. For my last marathon I did half a caffeine pill (100 mg) on the starting line and took 5 caffeinated gu's during the race. Seemed just enough to get the max benefit but not quite enough to make your heart explode.

From Rachelle on Sat, Mar 24, 2012 at 20:54:14 from 66.7.127.115

Such an awesome workout today Jake!! Wow that is such a long tempo and part of it into a headwind? You are in such amazing shape right now and I am so excited for you to race Boston.

Laughing about the mt. dew idea. Only you would come up with something like that. :)

From Jake K on Fri, Mar 30, 2012 at 11:24:26 from 155.100.226.54

Well, it was a good thought, but I just found out that didn't make the cut to get my own bottles on the course at Boston. So no Mtn Dew concoction!

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