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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
Sat, Apr 07, 2012
Running MilesSwimming YardsBike Miles
15.500.000.00

AM - 12.5 miles. Got going at the crack of 11am this morning, once it got nice and warm. Gotta simulate waiting around all morning like I'll have to do on the 16th, right?

Andrea and I went to Liberty Park for the workout, warmed up 2 miles, did strides, then got it rolling - 5 x Mile @ 5K-10K pace. Splits were 4:48, 4:52, 4:50, 4:49, 4:49. Then I did a 2 mile MP tempo in 10:30 (5:15, 5:15). Cooled down on the woodchips. Felt pretty good about this workout. Honestly I would have been fine running these in 5-flat today, so I'm happy that I ended up averaging ~4:50 w/out killing myself. I felt good afterwards, could have done more, and 5:15 pace felt like a jog in the park for that portion of the workout. I did a similar workout just before running 1:05:45 at Long Beach in the fall, and today my splits were all about 5 seconds faster per mile.

I wore my new flats that I'll wear at Boston. Same old Fastwitches, just a much sweeter color scheme! 

10 day forecast is showing a W/SW wind.... :-) 

PM - 3 miles shakeout.

Tomorrow we're going to run the SLC 1/2 course (easily) at 8:30am so Andrea can get a good feel for the route. If anyone wants to join let me know b/c we're going to need to figure out a car shuttle. The start/finish lines are only ~4 miles apart but I don't need to run 17 miles tomorrow.

Comments
From scottkeate on Sat, Apr 07, 2012 at 13:46:59 from 71.199.4.146

NIce work! Based on results, you are ready to have a great performance at Boston. I like what you've done to make sure your target MP seems comfortable. Very impressive!

From Kelli on Sat, Apr 07, 2012 at 14:11:22 from 71.219.98.16

Likin' the weather forecast!!! That is an important factor for sure.

Very amazing workout, as always. I love what paces feel easy to you super humans. It is just dang cool to read about and even cooler to see.

From runningafterbabies on Sat, Apr 07, 2012 at 14:46:21 from 71.195.219.247

Are you sure your name isn't Ryan Hall? Just checking. Very. Nice. Workout. Boston will be a great race for you.

From Jake K on Sat, Apr 07, 2012 at 15:37:31 from 67.177.21.60

I'll do the Ryan Hall style airplane wings finish at Boston if I run fast enough! :-)

From Dan Varga on Sat, Apr 07, 2012 at 15:38:39 from 174.27.234.106

Another fantastic speed day in the bank. It is fun to see the same effort producing faster results.

From JasonD on Sat, Apr 07, 2012 at 16:08:25 from 24.1.80.94

Hall sure is fast, but I would like to see him not lead and to try to win the race in the last few miles. But I guess he lost my cell phone number and can't ask my "expert" coach advice :)

I think when you see the clock time coming across the line you should airplane it or something similar. I have the morning off, so I will be watching!

Unrelated question: How do you get water in your system at 5:15-5:20ish pace if you don't have your bottles? I feel like water consumption technique is an underdiscussed topic of running conversation.

From runningafterbabies on Sat, Apr 07, 2012 at 16:33:41 from 71.195.219.247

Oh, please do the airplane arms! But promise to first take a moment to look up ahead of you just in case you realize that if you stop enjoying yourself for a couple seconds you might be able to get third place...

From JasonD on Sat, Apr 07, 2012 at 16:46:17 from 24.1.80.94

wait...the shoes are orange aren't they!

From ACorn on Sat, Apr 07, 2012 at 17:32:47 from 24.2.76.146

Great workout! I am stoked for you. I will be useless at work on the 16th.

From Jake K on Sat, Apr 07, 2012 at 17:35:16 from 67.177.21.60

The shoes are bright blue and orange. These ones: http://goo.gl/TNA2F

Jason, basically its impossible to drink out of cups at that pace and I will be massively, massively dehydrated by the finish. My strategy (if its warm) will be to just get little sips as often as possible. You can safely lose 3 or so pounds of water during the race, so I'm not too worried. It just is what it is.

From Jake K on Sat, Apr 07, 2012 at 17:40:16 from 67.177.21.60

I think Patriots Day should be at least a 3 hour holiday everywhere outside of Mass... the race should have a live webcast on Universal Sports

From Rachelle on Sat, Apr 07, 2012 at 18:24:49 from 66.7.127.115

Jake another amazing workout!! Seriously you never cease to impress me. I love clicking on your blog because you always inspire me to keep working hard.

LOVING the forecast. :)

From Hamdog Alum on Sat, Apr 07, 2012 at 19:03:21 from 24.118.88.170

Awesome job Jake! You're really firing on all cylinders now. What's in store for the rest of the week? How low are you gonna go in volume? Those legs have to be feeling pretty good right now :-)

From Andy on Sat, Apr 07, 2012 at 19:32:20 from 174.52.172.236

Another outstanding workout. Anxious to see how you do in Boston. If you cant figure out a car shuttle, you can take Trax back to the start.

From Jake K on Sat, Apr 07, 2012 at 20:05:25 from 67.177.21.60

Erik - planning on 3 x 2 miles (or 2 x 3) @ MP on Tuesday morning, then something really light on Thursday just to stay sharp... like a mile @ MP and then some 200s/400s or something like that.

From Jake K on Sat, Apr 07, 2012 at 20:07:51 from 67.177.21.60

And in terms of volume, now I'll really cut it back. I kept this week up a little more than I have in the past... I really think it was better for me to stay more in the normal routine... I don't want to feel like I'm ready to break through a wall THIS monday... I want to get that feeling later in the week... so that's why I did a slightly shorter taper.

From Kelli on Sat, Apr 07, 2012 at 20:29:37 from 71.219.98.16

I have to say, I felt extremely cool having run more weekly miles than you. (Comparison is evil, I know.) The I realized you were tapering and I was at the highest I have ever been and will most likely ever be. REALITY. Just another little thing that makes the mortals in awe of the superhumans. ;o)

From joebell1981 on Sun, Apr 08, 2012 at 07:15:23 from 99.39.133.24

You're awesome Jake! Thanks for all the recent supportive comments on my blog. You're looking great for Boston! 5:15's is a 2:17?! That's incredible. Plus, I guess you gotta figure you're going from 4000' in Salt Lake to sea level for the race :) Good luck - I'm sure you'll crush it!!

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