Wheeler Farm Loops

March 19, 2024

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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 (5 minutes LT, 1 minute easy, 1 minute 3K/5K, 3 minutes easy. Repeat x 8. Same idea as last week.). Average pace for the 5 minute efforts was 4:59/mile and for the 1 minute efforts was 4:41/mile. Average pace for the whole run was ~6:05/mile.

PM - 4 miles w/ Andrea. Wheeler Farm loops.

Splits:

Rep #

5 min effort pace

1 min effort pace

1

4:58

4:46

2

4:55

4:35

3

4:52

4:38

4

4:56

4:38

5

4:59

4:43

6

4:59

4:53

7

5:07

4:51

8

5:12

4:27

I fell apart a bit at the end, but I finished the workout as planned because those last two reps were still the most important efforts... that's where the stimulus for adaptation was happening, even though I slowed down. And this was another reminder that you can't let a 4:52 mile accidentaly happen in the beginning of a half-marathon.

Got switched down from the Grandma's Marathon to the Bjorklund Half Marathon this morning. Sarah Culver is the best athlete coordinator in the business!!!

Comments
From Andrea on Tue, Mar 25, 2014 at 10:17:46 from 72.37.171.52

Nothing like a hard 18-mile workout before 8am to get the day started off right!

From Jake K on Tue, Mar 25, 2014 at 10:22:38 from 199.190.170.22

I can't think of a worse way to start the day :-)

From Jason D on Tue, Mar 25, 2014 at 12:25:00 from 128.210.82.162

Great workout even with a little slow down. And, hey, it's 6 x 1 mile+ with 1 minute self-flaggelations plus two more repeats.

I just looked at a 1% negative split for 1:04:59. The good news is that you don't need any 4:52s. You "just" need perfect 5:00 splits through 6 miles and 4:53-4:54s the rest of the way! Simple enough, right?

From SpencerSimpson on Tue, Mar 25, 2014 at 12:54:51 from 67.137.129.50

great workout Jaker...MIH Lot of the locals here headed out to Duluth this year. Maybe I should put the half on my schedule and join the gang...MIH

From Jake K on Tue, Mar 25, 2014 at 13:48:23 from 199.190.170.29

In Jason terms, this is 8 x (1.01 mile, 343 meters).

4:52 is OK but it has to be after mile 10 :-)

Spencer - I know Matt and Mike were thinking Grandmas... Rob M is going too... who else?

From Josh E on Tue, Mar 25, 2014 at 17:00:22 from 166.216.157.115

Glad it was tough.

From Jake K on Tue, Mar 25, 2014 at 17:04:46 from 199.190.170.29

Thanks Josh. I'm glad you are glad I'm not slacking off too much :-)

From Rob Murphy on Tue, Mar 25, 2014 at 18:04:28 from 24.10.249.34

Sarah is awesome to me because she's willing to classify me as "elite".

From Derek D on Tue, Mar 25, 2014 at 18:09:53 from 68.109.132.154

Great workout Jake. Your falling apart speed is probably close to what you ran in Houston. Good sign.

From Jake K on Tue, Mar 25, 2014 at 19:37:37 from 67.177.11.154

Rob - On our refrigerator we have a list of our friends and you're in the "elite" category there, too.

Derek - Yeah, that's true. I think every once in a while it's OK for the wheels to come off a bit - in very unscientific terms, your body says "whoa, don't want that to happen again... need to find a way to adapt." That being said, you don't want to run to failure all the time. Another difference between this week and last was doing to the workout at dark o'clock on an empty tank. When you start getting up to 40-50 minutes of sub 5:00 pace running, it gets harder to pull that off.

All things considered, I'm actually encouraged by the workout, not disappointed at all.

From SlowJoe on Thu, Mar 27, 2014 at 15:36:20 from 107.77.64.31

Amazing what a difference a few seconds make on an effort. I can always tell when I run a repeat a couple seconds too fast...

Great workout jake, great things ahead for sure...

From Matt Poulsen on Sat, Mar 29, 2014 at 16:48:37 from 50.168.224.197

Incredible workout. Nicely done. I hope you get over your cold soon.

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