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Location:

SLC,UT,

Member Since:

Apr 28, 2011

Gender:

Male

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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, Jan 01, 2014
Running MilesSwimming YardsBike Miles
10.000.000.00

AM - 10 miles. 5 mile Wave Tempo in 26:37 (5:19/mi avg) - alternating 3 minutes at AT effort, 1 minute at LT effort (6 alternation sets, plus an extra half-mile at AT to get an even five miles). Average pace was 5:25/mile for the 3 min segments and 5:00/mile for the 1 min segments. Tempo loop. 3.5 up, 1.5 down.

Didn't get aggressive today... just wanted to get a feel for this type of workout, because its going to be a staple... and these are going to get a lot harder.

PM - Mellow ski tour in Twin Lakes Pass area. The snowpack is thin and ski conditions aren't ideal at the moment, but it was great to get above the smog  (which looks awful from above) and out in the sunshine for the afternoon.

Comments
From Rob Murphy on Wed, Jan 01, 2014 at 11:41:35 from 24.10.249.34

Shhhh! We don't call it smog here. That sounds unhealthy and has a negative connotation. It's "the inversion".

From Matt Poulsen on Wed, Jan 01, 2014 at 13:12:54 from 174.52.216.185

Nice workout, Jake.

From Derek D on Wed, Jan 01, 2014 at 15:07:15 from 68.109.132.154

I really like the components of that workout. Nice work Jake. It will be fun to see what that looks like in February.

From Jake K on Wed, Jan 01, 2014 at 16:45:47 from 67.177.11.154

"Inversion" is what they get in Jackson Hole.... minus all the pollution! I love it when the Weather Channel calls it "fog" as if we are dumb enough to believe that.

The smog line was approaching Snowbird's base area this afternoon. Really awful looking.

I'm not sure I want to see what these workouts will look like later in the spring Derek. Too painful to think about on a holiday :-)

From allie on Thu, Jan 02, 2014 at 11:06:18 from 174.23.134.136

this is my favorite ksl forecast of all-time (from jan 2010): http://bit.ly/1hY2arX

they were trying so hard to add variety to the endless days of dirty air.

From Rachelle on Thu, Jan 02, 2014 at 11:44:56 from 159.212.71.77

Great workout Jake!

From SlowJoe on Thu, Jan 02, 2014 at 11:49:14 from 166.147.72.154

Wave run! Looks good. My first one of the block is next week. They are truly terrible...

Great pics!

From Jake K on Thu, Jan 02, 2014 at 11:55:28 from 159.212.71.17

Besides the obvious primary benefit of these runs (lactate clearance efficiency), they really teach you to "default" to marathon pace. I noticed that after the first alternation with the faster minute I wanted to go to a typical recovery jog pace, and then after that I wasn't slowing down enough on the 3 minute segments. So there are a lot of ways to utilize these runs.

Of course, 1 minute at LT pace is easy... when it gets to a mile at that pace and then 5:20 is recovery pace, that's going to be tough. Building up to that in SMALL increments!

From SlowJoe on Thu, Jan 02, 2014 at 12:05:02 from 168.215.171.129

Sounds very familiar! I remember noting last year when I did these that the "recoveries" were definitely the hardest part. But you still surprise yourself with how you actually can recover at some pretty fast paces.

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