Wheeler Farm Loops

April 27, 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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to Ukraine's Armed Forces

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

Tue, Feb 11, 2014

Running Miles	Swimming Yards	Bike Miles
17.00	0.00	0.00

AM - 13 miles. LT Efforts: 4 x 10 minutes (2 min recovery jog) w/ trigger finish at the end of the last rep. Tempo loop. 2 up, 2.5 down. Average segment paces were 5:07, 5:06, 5:06, 5:07 per mile, respectively. Same guidelines as last week. Little too relaxed for the majority of the last effort, but finished ~4:50ish pace for the last 2 minutes.

PM - 4 miles. Wheeler Farm (grass!) w/ Andrea.

Comments

From Andrea on Tue, Feb 11, 2014 at 10:57:53 from 72.37.171.52

Solid workout! I'm impressed by how consistent each segment was without much watch pacing.

From Jake K on Tue, Feb 11, 2014 at 11:43:36 from 159.212.71.199

The last one would have been slower if it wasn't for the faster finish. I guess my "feel" told me "slow down" :-)

From steve ash on Tue, Feb 11, 2014 at 13:30:31 from 174.52.100.252

I think our bodies are often better judges than heart rate monitors, Garmin etc. It's often about being realistic and being in tune with them isn't it?

From Jake K on Tue, Feb 11, 2014 at 13:38:06 from 159.212.71.199

Realistic is the key. Sure, I'd love to run 4:57 pace for my LT work right now and pretend that was really my threshold... but it isn't, I'd be pressing a lot to hit that pace... and then I'd be working too hard and not fully adapting. So asking that "could I do another 2x10 minutes?" question is important. I am confident I'll get the threshold pace down to the low 4:50s approaching it this way instead of forcing it.

From Jason D on Tue, Feb 11, 2014 at 19:05:19 from 24.1.80.94

I like the minutes workouts. Basically 4 x 2 mile for you with short rest. Good stuff.

From Jake K on Tue, Feb 11, 2014 at 20:06:37 from 67.177.11.154

I think doing these in terms of minutes instead of a set distance is a subtle way to cue you into not hammering the workouts. But yeah, essentially the same thing. Once I get faster this will be like 4 x 2.03 miles! :-)

From Jason D on Tue, Feb 11, 2014 at 20:11:54 from 24.1.80.94

Exactly. I know Paul does shorter versions when he is transition to longer workouts, but I don't see too many folks on the blog doing them regularly.

My problem is that I don't like uneven numbers, but it helps that my LT is currently between 6:10 and 6:00, so I can "cheat" a little (i.e. 3 x 12)

From allie on Tue, Feb 11, 2014 at 20:53:15 from 65.130.189.75

mudbrownoldgoosepoopspringiscoming grass. hooray!

From Jake K on Tue, Feb 11, 2014 at 21:27:04 from 67.177.11.154

First words of the run by Andrea...

"It's so nice out... It also kind of smells here"

From Rachelle on Wed, Feb 12, 2014 at 12:32:57 from 199.190.170.21

Relaxed is a good sign. Looking good Jake!

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