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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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AM - 18 miles. LT Shuffle: 8 x 5/1 minute efforts. Average pace was 5:02/mile for the 5 minute efforts and 4:52/mile for the 1 minute efforts. 6:08/mile average for the entire run.

FLAT this morning. I could tell from the first one-minute effort. I did this same workout a few weeks ago (March 25) faster (although I blew up at the end of that one). I just didn't have any pop in my legs (obvious on the 1 minute portions), which is almost definitely because I did this too close to the Monday evening 400s. I have a (stupid) work trip in the middle of next week to New Jersey, so I shuffled a few things in my workout schedule to avoid having to do a harder workout while I'm there. The downside is that I did today's session on tired legs. The upside is that I kept it at true threshold and completed the full workout at a consistent effort level without trying to match the last time I did this and destroying myself in the process.

Splits:

5 minute segment
(pace)

1 minute segment
(pace)

5:03

4:50

5:02

4:51

5:00

4:54

5:04

4:50

5:01

4:54

5:02

4:57

5:00

4:54

5:02

4:46


PM - 4 miles.

Comments
From Jason D on Wed, Apr 16, 2014 at 12:24:25 from 128.210.82.162

Big one! Lots of minutes at LT pace (74 % of the time of your race not including recoveries).

Shuffling LT workout, shuffling workouts to different days, shuffling, shuffling!

From Jake K on Wed, Apr 16, 2014 at 12:31:28 from 159.212.71.77

Ah I didn't realize I used shuffle twice. See this is what happens when you are tired - tunnel vision! :-)

From KristenRuns on Thu, Apr 17, 2014 at 13:52:15 from 68.15.2.98

my spring half marathon training has been destroyed by (stupid) work trips. going to the east coast is brutal! i feel for ya!

From Jake K on Thu, Apr 17, 2014 at 14:26:04 from 159.212.71.173

This little surge of work-related travel SHOULD (in theory) be over for a while after this one. I'm looking forward to some longer stretches of no airplanes. The flying burnout will help prevent me from over-racing... that's the silver lining :-)

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