I have a Media Temple server running http://www.popsapp.com which I am having latency issues with.

If I run

ab -n 100 -c 10  http://www.popsapp.com/ 

from my local machine I get very bad stats e.g.:

Connection Times (ms)
              min  mean[+/-sd] median   max
Connect:      179 3375 2185.4   2837   12525
Processing:     0  505 693.3    229    4564
Waiting:        0   50 115.4      0     415
Total:        964 3880 2094.5   3159   12608

Whereas if I run it from a rackspace server I have I get this:

Connection Times (ms)
              min  mean[+/-sd] median   max
Connect:       75   76   3.3     75      84
Processing:   235  339  81.4    315     579
Waiting:      159  249  61.7    234     411
Total:        311  415  82.0    390     663

To me this looks like intermediate network issues, but I wouldn't have thought it could be this bad! Any ideas how I can improve it?

Here's the trace route

traceroute to www.popsapp.com (216.70.105.183), 64 hops max, 52 byte packets
 1  192.168.2.1 (192.168.2.1)  3.738 ms  0.953 ms  1.418 ms
 2  host-92-22-112-1.as13285.net (92.22.112.1)  27.409 ms  97.093 ms  78.858 ms
 3  host-78-151-225-141.static.as13285.net (78.151.225.141)  61.830 ms  170.484 ms        113.288 ms
 4  host-78-151-225-80.static.as13285.net (78.151.225.80)  101.513 ms
    host-78-151-225-22.static.as13285.net (78.151.225.22)  64.718 ms  47.309 ms
 5  xe-11-1-0-rt001.sov.as13285.net (62.24.240.14)  98.381 ms  114.424 ms
    xe-11-1-0-rt001.the.as13285.net (62.24.240.6)  96.592 ms
 6  host-78-144-1-59.as13285.net (78.144.1.59)  36.799 ms
    host-78-144-1-63.as13285.net (78.144.1.63)  178.426 ms
    host-78-144-1-61.as13285.net (78.144.1.61)  85.516 ms
 7  xe-10-0-0-scr010.thn.as13285.net (78.144.0.224)  88.158 ms
    host-78-144-0-207.as13285.net (78.144.0.207)  35.132 ms
    host-78-144-0-153.as13285.net (78.144.0.153)  121.464 ms
 8  limelight-pp-thn.as13285.net (78.144.3.6)  46.987 ms
    limelight-pp-sov.as13285.net (78.144.5.18)  108.025 ms  40.169 ms
 9  tge11-1.fr4.lga.llnw.net (69.28.172.149)  109.603 ms
    ve6.fr4.lon.llnw.net (68.142.88.221)  121.681 ms  38.609 ms
10  tge11-1.fr4.lga.llnw.net (69.28.172.149)  111.981 ms  113.744 ms  111.711 ms
11  tge8-2.fr4.iad.llnw.net (69.28.189.34)  117.102 ms
    ve5.fr4.iad.llnw.net (69.28.171.214)  184.372 ms  146.178 ms
12  cr02-1-1.iad1.net2ez.com (65.97.48.254)  182.880 ms
    net2ez.tge2-2.fr4.iad.llnw.net (69.28.156.170)  150.489 ms  121.862 ms
13  65.97.50.26 (65.97.50.26)  184.620 ms
cr02-1-1.iad1.net2ez.com (65.97.48.254)  156.136 ms  131.963 ms
14  65.97.50.26 (65.97.50.26)  124.899 ms  126.537 ms  123.322 ms
15  e1.4.as02.iad01.mtsvc.net (70.32.64.246)  134.647 ms  186.307 ms  211.059 ms
16  popsapp.com (216.70.105.183)  118.876 ms  113.189 ms
vzx258.mediatemple.net (216.70.104.17)  131.012 ms

Looks to me like there is significant delay across the limelight network. This would explain why the traceroute via my rackspace server doesn't suffer from the same delay as they will be using their own trunk.