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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:

   

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Miles:This week: 0.00 Month: 0.00 Year: 0.00
Thu, May 31, 2012
Running MilesSwimming YardsBike Miles
10.500.000.00

AM - 6 miles, slow jog.

PM - 4.5 miles. Jogged around on the grass at SHP for 30 minutes, then went down to the track  and spiked up for a quick speed session - 2 x (150m, 100m) + 2 x 200m with full recovery (~75-85 seconds b/w each one). Just wanted to practice running fast without tripping over my feet (easier said than done). Splits were 21.1, 13.6, 20.8, 13.4, 28.1, 29.1. That's quite a bit faster than I am used to moving my legs!

This paragraph on accumulation from Functional Path Training is worth a read. It was posted last week, but I thought its worth sharing. Very applicable for many of us - keep the big picture in mind.

Comments
From runningafterbabies on Thu, May 31, 2012 at 08:59:38 from 71.195.219.247

Good luck this weekend! You are really ready to throw down some great times at sea level this weekend. I can't wait to see you match your HS mile time on Sunday.

From Rachelle on Thu, May 31, 2012 at 10:14:42 from 159.212.71.200

Great paragraph Jake thanks for sharing. I definitely agree with Melody. I don't think you've ever been so fit or so mentally/physically ready for anything in your entire life. You are going to kill it!!

From Bret on Thu, May 31, 2012 at 11:25:41 from 64.128.133.66

Excellent post on the accumulation concept - thanks.

From RAD on Thu, May 31, 2012 at 12:49:38 from 98.202.23.178

The anticipation builds! And I think the article should reinforce that in your mind. You've had some really, really good times and workouts and have found that balance. Can't wait to see Sunday!!!

From Jake K on Thu, May 31, 2012 at 12:58:20 from 155.100.226.54

Yep that's what I'm hoping... haven't really done anything spectacular over the past month, but I've been consistent for sure.

I just need to figure out how to warm up for the mile again... its been a decade since I've really raced it... other than the 8000 foot lung burner in Mammoth last summer :-)

From Scott Ensign on Thu, May 31, 2012 at 14:00:14 from 129.123.3.84

looking forward to seeing that mile time!

Also, I loved the cartoon you linked on Allie's blog- the all american guy in the electric scooter at Walmart- classic. I love it. I think I should make it my facebook profile pic...

From prlman on Thu, May 31, 2012 at 20:46:27 from 24.2.66.149

Jake you have been consistent as well as pushing the envelope. I feel you are poised for another great performance. Good luck and great running. We will all be following and cheering you on!!!

From Andrea on Thu, May 31, 2012 at 20:48:47 from 69.131.218.205

You were kinda close to Bolt's 9.78 today. Just a few seconds :)

You are definitely getting those legs to move faster again!

From Jake K on Thu, May 31, 2012 at 21:32:54 from 67.182.215.126

Bolt can run 200m faster than I can run 150m! I would show him a clean pair of heels in the mile, though! :-)

From ACorn on Thu, May 31, 2012 at 22:13:17 from 24.2.76.146

Nice speed today Jake! That's a great set, I like the 150s, taking full recovery on those seems essential too. Way to go.

From SlowJoe on Fri, Jun 01, 2012 at 07:56:31 from 155.219.241.10

Wow, nice sprints. Sub-4 pace, don't hear/see that too often!

From Jake K on Fri, Jun 01, 2012 at 08:51:14 from 155.100.226.54

Yeah, full recovery is essential when two races are on the docket this weekend. It was more just about practicing the "skill" of moving quicker, not necessarily trying for any fitness gain from it.

Joe - it really is amazing that so many guys can string together all those sprints into one continuous mile. I mean, think about it, the WR is 3:43, that's 56 second quarters w/ no rest. haha I can't even understand that.

From SlowJoe on Fri, Jun 01, 2012 at 08:53:11 from 155.219.241.10

Now you know how we feel when we see your tempo splits!

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