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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
Wed, May 30, 2012
Running MilesSwimming YardsBike Miles
17.300.000.00

AM - 9 miles. Warmed up 2 miles around SHP, then to the track and strides. Workout was 12 x 400m (200m jog) + 8 x 150m. Target paces were 5K goal/dream pace for the quarters, and just fast/relaxed on the 150s. Averaged 68.9 seconds for the 400s and 22.9 seconds for the 150s. Just to prove that I can keep the standard deviation low, here are the actual splits - 69.9, 69.1, 68.8, 69.3, 69.2, 69.0, 68.5, 69.1, 68.9, 68.3, 68.3, 67.9, 23.0, 23.1, 22.9, 22.7, 22.8, 23.0, 23.0, 22.7. Jogged some backwards laps in lane 8 for a cooldown.

Allie and James sighting on the drive up to work - they looked like they are only a few weeks away from being married. 

PM - 8.3 miles. I had no set plans for this afternoon other than to do something cool. The Kilian video released yesterday got my mountain juices flowing, so I put my rando skis in my car this morning "just in case" I decided to take the afternoon off from running and go ski something... but Rob M sent me an email this morning suggesting we go run at Jeremy Ranch after work, and that offer is just too good to pass up. We met up there around 5pm and ran out a little past Mormon Flat and back... good conversation and the miles just flew by. Afterwards we iced down in the creek for 15-20 minutes. Man, that cold water recharges my legs, and running through those hills out there recharges my soul. Great day!

Comments
From allie on Wed, May 30, 2012 at 08:45:41 from 97.126.211.164

ah, shoot. we also did a track workout this morning! we just figured that too many of us were MIA so the acronym automatically dissolved.

i actually thought we might see you on our cooldown -- except running and not in a car. you drive a car to work?!? \

great workout, as always.

From Jake K on Wed, May 30, 2012 at 08:50:01 from 155.100.226.54

i'm avoiding running up the big hill this week. turns out i feel more energetic when i don't trudge up that thing everyday... who would have thought?

if i had better reflexes i would have quickly honked really loud when i saw you guys... although that probably would have broken the electrical system in the jeep.

From scottkeate on Wed, May 30, 2012 at 09:15:19 from 216.49.181.254

Nice work! Those are some tight splits. I liked the "standard deviation" comment--you get extra points for being fast and numerically sound.

From Jake K on Wed, May 30, 2012 at 09:16:41 from 155.100.226.54

i wanted to prove that i didn't run a bunch of 74s and then close with a 49 :-) Although that would have actually been a lot more impressive!

From scottkeate on Wed, May 30, 2012 at 09:30:45 from 216.49.181.254

OK. I just read your race report, let's see, from two freaking days ago!!! That makes today's workout even more impressive. I'm not sure running as fast as you is in the cards for me, but I'd be stoked out of my rocker if I could crank a hard interval workout 2 days after a 10K PR and 25-mile day.

It's hard for most people to appreciate what type of shape you're in besides just thinking you're crazy for running so much. I feel so mortal :-)

From Rachelle on Wed, May 30, 2012 at 09:36:05 from 159.212.71.69

Wow Jake those splits are insanely consistant! Awesome, awesome workout!

You are beyond ready for your upcomming races.

From AngieB on Wed, May 30, 2012 at 09:43:17 from 199.190.170.24

Nice splits! Nice and consistent.

haha When I read your report at first I pictured you jogging backwards on your laps and was thinking wow that must be something new these days for a cool down. I get it now haha. Im alittle slow. Good job on the workout.

From Jake K on Wed, May 30, 2012 at 09:47:26 from 155.100.226.54

I should have said "clockwise" :-)

From Derek D on Wed, May 30, 2012 at 10:17:41 from 166.147.88.22

Very solid Jake! Great consistency and that workout probably won't beat you up very much. You're looking good going into "racing season".

From RileyCook on Wed, May 30, 2012 at 11:16:49 from 132.3.57.68

Jake, the quantity and quality of your workouts is tremendous. If you are in even a somewhat fast heat at Portland, you will break 30 in the 10K. You get in a fast sea level race on the track and it's easy to get in a groove. I'm excited to see what time you'll clock.

From Jake K on Wed, May 30, 2012 at 11:19:47 from 155.100.226.54

Just one heat of the 10K at Portland - there will be some guys shooting for low 28s, but I would guess the majority of the field will be in the 29-something range... so it will be a perfect opportunity for me to get the mark I'm after.

From SlowJoe on Wed, May 30, 2012 at 18:22:35 from 69.131.141.92

Nice 400s, I'm doing that workout on Friday (without the overachieving 150s). Crazy good consistency! Looking forward to seeing what you can do at a track 10k.

From Lulu Walls on Thu, May 31, 2012 at 09:15:48 from 155.100.212.98

Nice evening Jeremy Ranch run! I love that you put your skis in your car just in case :) I watched that video like 10 times and have been dreaming up plans ever since.

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