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April 30, 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:

Favorite Blogs:

Andrea

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

Tue, Feb 21, 2012

Running Miles	Swimming Yards	Bike Miles
18.10	0.00	0.00

AM - 10.3 miles. Warmed up 2.2 miles, then went into a 7 mile tempo/progression run - splits were 5:27, 5:25, 5:20, 5:17, 5:17, 5:11, 5:04 (Average pace = 5:17 / mile). Jogged home a little over a mile for a cool down. Stomach still wasn't 100%, but it was wayyyy better than yesterday afternoon. I guess I must have eaten something that didn't jive well.

Normally in the case of injury/illness, or just plain fatigue, I wouldn't necessarily say its the best idea to come back and do a quality effort the next morning after an aborted workout. But none of those really applied to why I cut the run short yesterday, and my legs felt like they were just getting warmed up, so I didn't see why I shouldn't do something of substance this morning.

In the afternoons its easier to hit 5:15ish pace right off the start, but early in the mornings I really need to do the tempos as more of a progression run and start slower, as it takes me a few miles to get completely warmed up and into a rhythm.

PM - 7.8 miles, Holladay loop.

Comments

From Scott Wesemann on Tue, Feb 21, 2012 at 10:05:36 from 205.158.160.209

Very nice tempo splits. That is very impressive.

From Rachelle on Tue, Feb 21, 2012 at 10:21:43 from 199.190.170.24

Awesome workout Jake! Especially in the colder morning hours. It is always much harder to warm up. What is your goal marathon pace? It is amazing to me how fast you are running right now.

From Jake K on Tue, Feb 21, 2012 at 10:28:39 from 155.100.226.54

Hard to say specifically what goal pace is right now... its nice to not have that "Sub 2:19 or BUST" mentality going into this one and I can have more of a goal "range". A lot depends on what happens over the next couple weeks (and the Arizona 15K in March will be an excellent indicator) - but I would say on the fast side of things on a perfect day, 5:15 pace (2:18)... on the slow side of things, 5:24 (which would break my PR).

From Superfly on Tue, Feb 21, 2012 at 10:32:57 from 74.211.21.81

I hear ya about the morning and afternoon thing.

From ACorn on Tue, Feb 21, 2012 at 10:33:23 from 68.66.168.22

Nice morning workout, somehow I figured you'd get it in. I'm with you with the morning vs. afternoon workouts, definitely takes the blood a while to get moving early.

Thanks for sending me to steep and cheap too, I'll be checking back to see when sunglasses are on.

From Andrea on Tue, Feb 21, 2012 at 10:52:43 from 72.37.244.100

When I get healthy again, my goal once a week is to just see how long I can hang with you on your MP tempo. Good 5k training.

From Jake K on Tue, Feb 21, 2012 at 10:54:34 from 155.100.226.54

Really the ideal thing would be for you to jump in/out every 600-800m. That would be awesome Vo2 max work for you.

From runningafterbabies on Tue, Feb 21, 2012 at 13:27:15 from 71.195.219.247

Very nice workout, Jake. I agree with your decision to work hard today. I hope it made up for any frustration you might have been feeling yesterday.

From Hamdog Alum on Tue, Feb 21, 2012 at 14:28:20 from 66.188.108.30

Nice way to come back on what sounds like not a so good stomach still. I totally agree with the couple of warm-up tempo miles in the morning. I've actually used those in my afternoon runs and before races if the legs aren't feeling the best.

From Dan Varga on Tue, Feb 21, 2012 at 15:18:58 from 65.44.116.4

Awesome times on that run. Love the progressive tempo runs.

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