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Dash for Donation

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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:

Click to donate
to Ukraine's Armed Forces
Miles:This week: 0.00 Month: 0.00 Year: 0.00
Race: Dash for Donation (3.3 Miles) 00:16:20, Place overall: 1
Running MilesSwimming YardsBike Miles
21.000.000.00

I decided a few days ago to jump in the Dash for Donation "5K" in Sugar House Park - close to home and for a really good cause... I ran on the team that Rachelle's family had put together.

My plan for the morning was to put in a solid effort during the race, then add on another tempo run on the track where I'd practice drinking while running at marathon pace. Ran 4 miles up to the park for a warmup and was feeling a bit tired from another big week of miles and 3 tempo runs in the past 5 days. I started thinking that I might be lucky to even run MP during the race!

There was a big turnout and the race started about 15 minutes late... no big deal. Once we got going I actually felt surprisingly good. There wasn't any competition after the first 100 meters, so it was a solo effort. The course was 2 laps around SHP, then some extra... it was a bit long... I hate to say that... but I run in SHP enough to know how far 5K is, and they added a bonus 0.2 for us today :-) Everyone knows what this loop looks like except BAM, so here's the course profile:

I hit the first mile in 4:57. Needless to say that was a surprise and I didn't feel like it was very tough. Miles 2 and 3 were 5:02 and 4:55. During the second mile I started to lap the field (most of whom were walking) so I did a lot of weaving! The final stretch was 1:26, so obviously not 0.1, because that usually takes me less than 30 seconds in a 5K... and I was moving pretty good.

So my 3 mile split was 14:54, which I was really happy about. With the rolling hills, I figure that 3 miles in SHP is about approximately equivalent to what you can run for a full 5K on the track. Averaging sub-5 pace in SHP is usually pretty tough to do.

After finishing the race I jogged over to the Highland HS track and started the second part of the workout - 5K at marathon pace taking a drink of gatorade every other lap. Andrea came over with me and handed me bottles. I figured that I need to practice drinking while moving at race pace. I could eat a sandwich at 7:00 pace on long runs, but I need to be able to process fluids while running significantly faster than that. I did the 5K tempo in 16:45 (5:23, 5:24, 5:19, 38). 

When that was finally done we headed back over to the post-race area and had to choose between the 8 different types of ice cream novelties that were offered. I went with a Drumstick and was very satisfied with that choice!

We hung out with Rachelle (she finished 2nd place overall) and her family for a bit, then I ran 3.5 miles home.

Overall a good confidence booster this morning. I've been feeling very good about the TOU Marathon, but I've been unsure of how the TOU 1/2 is going to feel... whether I can take a reasonable shot at running as fast as I did last year. Now I think sub 1:06 might be in the cards again.

Andrea took a bunch of pictures...

Start of the race with crazy heel-striker guy on the right. He was ahead of me until 100m and they he came to a complete stop...

Coming into the finish area...

And then onto the post-race track workout... 

More photos here: Dash for Donation. Andrea is getting pretty good with her new camera!

[AM - 14 miles total]

PM - 7 miles after a fun Weber River tubing adventure with Andrea and Allie! 

Comments
From Chad Robinson on Sat, Aug 11, 2012 at 11:25:50 from 75.162.251.248

Nice job Jake! I'm surprise heel strike guy ever found his heels. More like Achilles striker.

From Rob Murphy on Sat, Aug 11, 2012 at 11:33:26 from 24.10.249.165

I have finished second in this race twice and would have run it this morning had I known about it. Inexcusable as my wife works for the Intermountain Donor Service.

From Jason D on Sat, Aug 11, 2012 at 12:26:18 from 24.1.80.94

I like the contrast with the achillies striker (good point Chad) and the picture-perfect form directly above (got to be Andrea's camera). I'll also take a .05 or .06 from your long race for my short course.

From Adam RW on Sat, Aug 11, 2012 at 12:51:53 from 67.182.250.241

Haven't read the report above but WOW!!! For the 5K!

From Bam on Sat, Aug 11, 2012 at 13:02:48 from 213.191.240.3

Jake, thanks for putting up the profile. Two great runs today. To run sub 5's on those rollers is great going but to follow it with the 5k at mp was topnotch. Great stuff.

Mo was pretty good too.

From Adam RW on Sat, Aug 11, 2012 at 14:04:41 from 67.182.250.241

Ok, so the Olympics excitement died down and I have read your report. Nice workout today! Always fun to win a race and have that excitement to push you along. I also like the water idea. I did the same thing with Gus again today.

Are you going to put the handled waters out for TOUhalf and full?

From Teena Marie on Sat, Aug 11, 2012 at 15:55:23 from 67.2.96.50

Congrats!:) That is a wicked fast pace at the end of a 143+ week!

Also, LOVE the pics. NICE JOB ANDREA!! :)

From Jake K on Sat, Aug 11, 2012 at 17:41:06 from 67.177.11.154

Thanks guys!

Nothing necessarily wrong with heel-striking, but man - that guy has his knee completely locked out and its pretty much hyperextended. Painful!

I did manage to beat the dog chasing me as well.

Adam - I won't put anything out for the 1/2. There's no benefit for me in even drinking in a race that only takes an hour. But for the full, we'll see... I'm hoping Andrea can get me some bottles on the course if she bikes around.

From Jake K on Sat, Aug 11, 2012 at 17:44:30 from 67.177.11.154

Oh and its not lost on me that while I may have run 4:55 for the last mile, Mo Farah ran that time for the last TWO KILOMETERS today! :-)

From JD on Sat, Aug 11, 2012 at 17:45:51 from 75.169.92.244

i love how gung ho that dog looks. he's got better form than half the runners in the pic!

nice racing/running today Jake!

From Jake K on Sat, Aug 11, 2012 at 17:50:20 from 67.177.11.154

To be fair - the dog was on a leash, and I wasn't... so I had a huge advantage over him :-)

From prestonmadera on Sat, Aug 11, 2012 at 18:01:21 from 64.55.78.101

One of these things is not like the others . . . . Great race!

From steve ash on Sat, Aug 11, 2012 at 18:09:29 from 174.52.177.84

Anytime you can run like that in SHP it says something about your strength/stamina.

Nice work Jake:)

From steve ash on Sat, Aug 11, 2012 at 18:10:36 from 174.52.177.84

Especially on top of all that mileage..

From Adam RW on Sat, Aug 11, 2012 at 19:28:08 from 67.182.250.241

Preston, That is exactly what I was thinking. I laughed so hard when I read that response.

From Bret on Sat, Aug 11, 2012 at 20:24:46 from 96.228.167.228

Nice effort today Jake on the back of a huge mileage week. Love the fluid consumption training too. Good choice on the Drumstick - my favorite too :)

From RAD on Sat, Aug 11, 2012 at 23:22:55 from 98.202.23.178

Preston, that was totally my comment! Especially at the first...orange in a sea of green! :)

Excellent work today Jake!! 2 wonderful workouts back 2 back at the end of a big week. Impressive, very impressive!

Oh, and you didn't post the drumstick pic here? I thought it was the best one! :)

From Rachelle on Sun, Aug 12, 2012 at 10:06:17 from 66.7.127.115

Pretty impressive to run sub-5 pace while dodging about 1,000 people and having your biggest competition be me! :)

An awesome workout on top of an awesome week. Thanks so much for the pictures! And for the record I really think the dog would have beat me if it was not on a leash. It was very hard to get around.

From MarkP on Mon, Aug 13, 2012 at 09:26:54 from 71.219.44.251

Nice race report, but the first photo is the story! Awesome!

From Jake K on Mon, Aug 13, 2012 at 09:28:54 from 155.100.226.54

A different crowd than this one...

http://goo.gl/GZ0mb

From Adam RW on Mon, Aug 13, 2012 at 12:30:52 from 155.101.152.123

You need those two side-by-side up above.

From Jake K on Mon, Aug 13, 2012 at 12:40:02 from 155.100.226.54

I'll take the first place finish over not even cracking the top 20! :-)

You know, I should be moving up to 22nd place at Boston... one of those guys recently tested positive for PEDs, although he only admitted to doing it AFTER Boston, so I don't think anything will come of that. It stinks for whoever finished one spot out of the prize money, though.

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