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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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Miles:This week: 0.00 Month: 0.00 Year: 0.00
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13.000.000.00

AM - 7 miles. 8 x 400m in 66.0 seconds average (1500m pace, 90s rest). Did the workout at the Olympic Oval to avoid the wind. That was the fastest I've run 400s in a long time... and about as fast as I could go while keeping my form good. Now I have a starting point as I move into the next phase of this training cycle.

PM - 6 miles.

As a follow-up to what I posted a few weeks ago, here's how the last 7 weeks of training have looked (and for an expanded calendar view - here):

I accomplished what we hoped with the LT efforts - starting at 2x20, dropping down, then rebounding back up and seeing some improvement when I repeated the 2x20. The combo workouts with the hills were meant to strengthen my musculoskeletal system, and the breakdown workouts helped usher in the next wave of track workouts. Long runs provided aerobic support. Total mileage was lower than what I've done during "hard" training blocks in the past... but man, it feels good to be healthy right now. I can't even think of any aches or pains. My feet have gotten stronger (which was starting to be a problem last fall) and my form is getting smoother.

Now with 7 weeks until Indy, I'll primarily focus on two types of workouts the rest of the way - 1) Multi-pace (1500/3K/5K) track intervals (simple!) and 2) LT Shuffles (LT efforts with 3K/5K injections). I have two races, 5K and 10 mile, which are both coming up soon. I'll get in 2-3 more long runs for aerobic support, but will aim to keep those around or under 2 hours. The LT shuffle workouts will end up being quite long anyways (14-17 miles by my estimation). I'll start incorporating phase two of Jay Dicharry's program this week, as I've pretty much mastered phase one at this point (he might disagree!).

During my next marathon cycle, I'll switch back to one midweek workout and one quality long run per week.

I think laying out what you actually did in training (as opposed to what was planned) and then looking back in this fashion is really helpful, more so than a text blog format, because it lets you see the whole picture. I have calendars like this that date back to early 2011... I've made a lot of mistakes and there are too many places where I (now) think: What the $%^# was I thinking? Not so much anymore... I feel like I'm finally putting the pieces together in the right fashion, and I'm gaining confidence because of that.

Comments
From Andrea on Mon, Mar 17, 2014 at 10:42:16 from 72.37.171.52

Speedy! Time to get those fast-twitch muscles working.

From DaleG on Mon, Mar 17, 2014 at 11:22:09 from 50.168.232.191

Very cool. It's nice to have the option of the oval for days like this.

From Jake K on Mon, Mar 17, 2014 at 11:25:14 from 199.190.170.22

I know... It takes forever to drive there and back, but worth it every once in a while.

From Rachelle on Mon, Mar 17, 2014 at 11:48:00 from 199.190.170.30

Awesome FAST workout Jake.

From Derek D on Mon, Mar 17, 2014 at 17:22:33 from 68.109.132.154

Nice workout Jake. I have done workouts like this in this past and slowly built them up in speed and reps. I seem to sharpen quickly with these. You have two great things going right now: a healthy body and a strong belief in your training. Good work!

From SlowJoe on Mon, Mar 17, 2014 at 19:00:00 from 66.69.93.8

I think it's awesome you're working these speeds - a good lesson for all of us. Nice repeats.

From Jake K on Mon, Mar 17, 2014 at 21:39:08 from 67.177.11.154

These will help pave the way to faster times on longer reps, like 800s and 1600s. Gotta unlock a little of the speed first so 70s don't feel so quick!

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