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10,000m Time Trial

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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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Sat, Sep 24, 2011
Race: 10,000m Time Trial (6.21 Miles) 00:31:34
Running MilesSwimming YardsBike Miles
15.500.000.00

"Technically" this wasn't a sanctioned race, but its a PR so I figured I'd make it a race report...

The plan for this morning was 5-6 miles at half-marathon effort. I decided to do it on the track, and then convinced myself that running 10K would be a good mental challenge. Ran up to the Highland track from home, and scoped out my competition:

  • Old guy in lane 7, doing pushups every 200m
  • Blue shirt guy in lane 4
  • Obese guy walking around the infield

I did a bunch of strides and then got going. Thinking that 5:00 pace at sea level is worth about 5:05-ish up here, I just wanted to run ~76 second laps.

The pace felt very easy. First 3 miles (actually 1600s) were 5:06, 5:06, 5:06 (all within 0.2 seconds of each other). 5K was ~15:57. I kept the same effort but gradually got a bit quicker as I got into a nice rhythm. Next 3 miles were 5:03, 5:02, 5:01. With a lap to go, I knew it wouldn't take much to beat my college 10K PR. Last 400m was 69s. Second 5K was 15:37. Total time was 31:34.3.

After I finished, I wasn't all that winded, so I went straight into a set of  6 x 200m in 31 seconds. 

Now, the key this morning was that I really didn't run anywhere near all-out. I would say this was maybe a 90% effort, max. I think I could probably go sub-31 right now, which is a great sign. Two weeks until Long Beach... if the weather (ie. wind) cooperates, I think I'm ready for a really good race.

First run in my Saucony Type A4s. Great shoe. A bit different than the A3... might not be a marathon shoe, but its going to be my go-to 5K/10K flat now, and I am thinking I might wear it for the half-marathon as well. 

PM - 3 mile shakeout. In the afternoon, we went for a hike up at Brighton w/ Andrea's parents... colors are starting to change...

 

Comments
From Kory on Sat, Sep 24, 2011 at 14:24:47 from 184.155.137.220

Nice workout and very technical strict training to achieve the best performance. Going anaerobic and not really hitting a threshold limit at that pace is awesome. Feeling very easy really means your fitness level is high. What do you normally eat after a workout like that or any workout for breakfast?

Do you eat right afterwards? I usually wait an 1 or 2 because my body is just not ready for food yet.

Nice job.

From ACorn on Sat, Sep 24, 2011 at 15:41:55 from 24.2.76.146

Glad the competition didn't frighten you.

From Hamdog Alum on Sat, Sep 24, 2011 at 16:04:42 from 68.185.190.140

Great race report! You're probably feeling good because you're 25 miles under last weeks mileage :) It's kind of funny to think your running 31:30 10K's with no competition on 100 mile + weeks. Quite the opposite of college!

From Jake K on Sat, Sep 24, 2011 at 18:31:06 from 67.177.21.60

Kory - I ate two bite-sized snickers before I started. I do try to eat a solid meal (protein / eggs) as soon afterwards as possible for recovery, though.

ACorn - the obese guy kinda creeped me out a bit... I think he was watching me.

Hamdog - Yeah, its amazing how a 115 mile week feels refreshing! :-) This week, and the next 2, are planned down week though... I need to make sure I don't over do it now, and be peaking when mid-November rolls around.

From Andrea on Sat, Sep 24, 2011 at 18:31:33 from 67.177.21.60

Must've been the 10.5 hours of sleep you got last night. And the 20 miles less per week. Now let's see what you can do with a real taper!

From Rachelle on Sat, Sep 24, 2011 at 22:18:11 from 66.7.127.115

You are amazing! Gorgeous pictures and awesome workout. So incredibly inspiring and impressive. The sky is the limit with your abilities and determination Jake!

From Burt on Sun, Sep 25, 2011 at 01:10:03 from 72.223.91.148

5:06 pace? Wow! I might be able to run that pace for a 400 if I'm lucky.

From Jake K on Sun, Sep 25, 2011 at 18:08:57 from 67.177.21.60

Burt than you could have paced me for the opening quarter mile!

From Adam RW on Mon, Sep 26, 2011 at 10:42:48 from 155.101.152.123

Truly amazing! I can not wait to see what you do when you are trying. With the marathon world record falling yesterday this is the year for great running from all.

From MichelleL on Thu, Sep 29, 2011 at 23:35:17 from 58.153.15.64

Wow, just caught this. What an amazing time. I was just amazed by the " I wasn't that winded so went straight into the 6 x 200s" (I am paraphrasing). That is awesome. You are going for OTQ I am assuming?

From Jake K on Fri, Sep 30, 2011 at 11:03:26 from 155.100.226.53

In all fairness Michelle, I did take about a minute (maybe two) before starting the 200s. I was surprised at how quickly I felt recovered, in terms of my breathing... I guess that means I ran it at the right effort level, and didn't "go to the well."

And yeah, the marathon trials is the goal right now - after UVM I sort of realized that I might have a shot it, and things have gone very well for the past few months, so now I feel like I can do it. The half-marathon standard is pretty tough, but I'm confident that with one last cycle of marathon specific training after Long Beach, I'll be able to get the job done in Philly. Its the same day as your marathon, and w/ Andrea running Philly as well, it could be a great day for the blog! :-)

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