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April 19, 2024

15% off for Fast Running Blog members at St. George Running Center!

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:

Andrea

Click to donate

to Ukraine's Armed Forces

Miles:	This week:	0.00	Month:	0.00	Year:	0.00

Fri, Mar 07, 2014

Running Miles	Swimming Yards	Bike Miles
19.00	0.00	0.00

AM - 14 miles. LT Efforts: 4 x 10 minutes (2 min recovery ~7:00 pace). Tempo loop. Average segment paces were 5:05, 5:03, 5:03, 5:03 per mile, respectively. Nice improvement from last month. Cooled down w/ Andrea. Glad I waited until today to do this session (tomorrow would have probably been even better)... it takes a full week to recover from a half-marathon if you actually want to get any sort of fitness stimulus out of it.

PM - 5 miles.

Comments

From SlowJoe on Fri, Mar 07, 2014 at 09:19:39 from 168.215.171.129

Great effort Jake! I am usually not myself until at least 8 or 9 days after a HM...great that you could hit those paces for that amount of LT work.

From Rachelle on Fri, Mar 07, 2014 at 10:29:17 from 199.190.170.31

Awesome workout Jake!

From Jake K on Fri, Mar 07, 2014 at 13:06:31 from 199.190.170.31

I feel like I'm making steady progress. The 2x20 next week will be a good indicator of my fitness gains during this block of training... and then the track intervals start! :-0

From Jason D on Fri, Mar 07, 2014 at 19:24:53 from 24.1.80.94

I didn't notice the short rests before. Nice 4 x 1.977 mile workout :)

From Jake K on Fri, Mar 07, 2014 at 19:30:24 from 67.177.11.154

Yep, very short rest on the 10 and 20 minute efforts... keeps you from running faster than threshold.

Wait until I do all my marathon workouts in kilometers :-)

From Jon on Fri, Mar 07, 2014 at 19:41:35 from 107.203.52.135

You may be above me on the mileage board today, but I've got the bigger percentage increase in mileage from last week... :)

From DaleG on Sat, Mar 08, 2014 at 00:45:21 from 152.216.11.5

It takes me a good two to three weeks to recover from any race distance. :)

Where is the Yellowjacket Invite 5k?

From Jake K on Sat, Mar 08, 2014 at 07:50:29 from 67.177.11.154

Georgia Tech's home track invite. I have to go to Atlanta for work at the end of the month, which I wasn't too thrilled about at first (long trip for basically one day there), but GTech's track meet starts the Friday night of the work meeting, so the sponsor agreed to pay for an extra night hotel and I'll stay and run the 5000. Now its more of a running trip than work trip :-)

From DaleG on Sat, Mar 08, 2014 at 09:58:38 from 50.168.232.191

Nice way to turn a work trip into something fun!

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