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April 29, 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

Click to donate

to Ukraine's Armed Forces

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

Tue, Aug 21, 2012

Running Miles	Swimming Yards	Bike Miles
19.50	0.00	0.00

AM - 12.5 miles. The old guys went fly fishing this morning so I slept in, then did my "pre-TOU 1/2" tune-up workout. Started with 5.5 mi warmup, then did 3 x 1 mile (1/2 mi jog), finished with a 3 mi cooldown. The faster miles were on the same stretch I did the tempo yesterday - downhill on 1200S in Heber. Splits were 4:35, 4:32, 4:30. Purely a neuromuscular session to get the legs used to turning over quicker. I still have no idea what to expect this weekend, but that actually makes it a bit more fun and exciting.

Ate lunch at Tarahumara in Midway on Rob's recommendation... great food! I usually am not a big fan of eating out, so if I think a place is worth mentioning, it must be pretty good.

PM - 7 miles. EASY jogging while Andrea rode the bike.

PM2 - Bowled a 132/103 double. Not really too impressive!

Comments

From Adam RW on Tue, Aug 21, 2012 at 10:18:15 from 155.101.152.123

Very sweet! Negative splitting this is the best. It is funny that we did the same workout. See you Friday!

From Jake K on Tue, Aug 21, 2012 at 10:58:19 from 97.126.131.66

Thanks. Yeah the first mile has the most downhill and the last one is closer to flat, so this was definitely a big negative split. I wanted to hit the first one in 450-455 and then drop it down from there,but I made it a little tougher on myself by taking out that first one a little fast :-)

From Adam RW on Tue, Aug 21, 2012 at 11:01:24 from 155.101.152.123

I bet if you had done the workout on the same miles I did you would have been pushing sub-4:00!

From RileyCook on Tue, Aug 21, 2012 at 11:02:28 from 132.3.57.68

Fantastic times on the repeats. You're in great shape and I think ready for a full assault on TOU!

From scottkeate on Tue, Aug 21, 2012 at 11:45:25 from 216.49.181.254

Awesome splits! My vote is that you duplicate those splits for the first three miles of TOU and scare the bejezzies out of everybody :-)

Keep up that pace for the full and you're sub 60 min :-)

In all seriousness, you're in for a good race this weekend.

From Bret on Tue, Aug 21, 2012 at 11:52:20 from 64.128.133.66

Jake - I have to admire your positiveness in all of your blog entries. With rare exceptions, almost all of them are generally upbeat, indicating satisfaction with the effort (what's not to like about 4:30 miles, right) and insightful about the larger picture of your goals. You set a good example especially for the junior members on the blog. Kudos.

From Bam on Tue, Aug 21, 2012 at 14:21:05 from 95.83.227.146

Great session Jake. They are some serious reps, especially the last effort.

What makes your recent workouts all the more staggering is that you're consistently banging out 150+ mpw.

Mind boggling.

From Rachelle on Tue, Aug 21, 2012 at 16:33:38 from 159.212.71.77

Nice work Jake! Gotta love it when you intend to start out conservatively and hit a split like that. Wowzers.

From Lulu Walls on Tue, Aug 21, 2012 at 17:07:46 from 65.127.208.182

Holy crap fast! What does the taper plan look like this week:)

From Jake K on Tue, Aug 21, 2012 at 17:31:30 from 97.126.131.66

Scott if I run that fast for 3 miles @ TOU, I'll be walking :-)

Bret - thank you. I try to set a positive example... I'm not sure if my high-mileage regime is the best example for everyone to follow... so I try to put up as many disclaimers as possible as well :-)

Bam - you know, I used to read about Bill Rodgers doing mile repeats on a gradual downhill and wondered why he did that... after 5 straight 150-160 mile weeks, I totally get it! Only way to get the legs turning over that quick! :-)

Lulu - the taper plan is to cut back just enough to keep Andrea off my back 24/7. :-)

Smiley faces! :-)

From Lulu Walls on Tue, Aug 21, 2012 at 17:34:46 from 65.127.208.182

That comment probably isn't going to help the case :-)

From allie on Tue, Aug 21, 2012 at 20:02:30 from 174.23.155.117

that is a picture of me virtually eating at tarahumara. guess we have to try it now. do they have basil gelato?

From SlowJoe on Tue, Aug 21, 2012 at 20:10:28 from 69.131.141.92

Wow, I'm looking forward to seeing how you do at this race in the midst of some high mileage - maybe you can invalidate that whole "taper" thing.

From Jake K on Tue, Aug 21, 2012 at 21:27:35 from 67.177.11.154

Allie - No basil gelato - but they have a salsa bar w/ like 25 different kinds!'

Joe - I do actually plan to take it pretty easy the rest of the week. A "true" taper into this race wouldn't be ideal for the marathon, but I think taking the next 3 days light should have my legs feeling fresh enough on Saturday... and its the best barometer of telling me what my goal time / pacing strategy for the marathon will be.

From DaleG on Tue, Aug 21, 2012 at 22:10:45 from 152.216.11.5

Looks like fun!

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