The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Fri, 23 Jun 2017 14:31:02 FeedCreator 1.7.2 Fri, Jun 23, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-23-2017.html <p>4.6 easy this morning, very slow pace 7:54 plus strides</p> Fri, 23 Jun 2017 06:00:00 Thu, Jun 22, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-22-2017.html <p>Another Thursday run along the Vistula - very warm day, but some late cloud cover helped a little and it made the atmosphere achieve a unique lighting for the whole race, which was fun. Something about running later in the evening and in such neat (flat) settings, really works for me. Goal this time was simple, sub- 17, a place I haven&#39;t been since 2012. Started off way, way too fast - my legs were on fire and I was wondering if I just didn&#39;t have it today, but then I saw the 400 click by on my watch between 70-75! first 1k was probably 3:14-3:18, went through mile 1 in 5:22, halfway turnaround was 8:23 (looking good for sub 17), 3k was 9:59, 2nd mile was 5:27 (10:49 for 2 miles), the last 1.1 was pretty rough and I paid the price for my fast start - definitely hurt coming home and I lost some time in the 3rd mile (5:35), not a great way to run a 5k, but closed it out in :31 (so maybe the last mile was a little faster and my close wasn&#39;t quite that fast, since that is booking it. crossed at 16:54 on my watch, 16:55 officially. Again, broke my own &quot;course record&quot;, which made everyone in the running club really excited, I think its pretty cool they celebrate other&#39;s accomplishments like that! If that time stands for a week or a year, it doesn&#39;t matter to me, I am just happy to have reestablished my speed to where it was before my break of 2013. Just one more Thursday run before my cycle break, perhaps I will do the 10k and have a crack at my 10k PR before taking some time off.</p> Thu, 22 Jun 2017 06:00:00 Wed, Jun 21, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-21-2017.html <p>4.5 on a glorious mid-summer evening + strides</p> Wed, 21 Jun 2017 06:00:00 Mon, Jun 19, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-19-2017.html <p>decent run tonight, just trying to work the kinks out. 6.8 in 7:27 pace, + strides, RD tomorrow</p> Mon, 19 Jun 2017 06:00:00 Sun, Jun 18, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-18-2017.html <p>Navigated the public transport system this morning to run an 8k race in nearby Niepolomice. The race started at noon in town and was on a paved trail except for about 4k that was in the beautiful Niepolomic forest, which was absolutely stunning. My watch did not save my splits of course, but I have a vague idea of where they were. Race started with people bunched in like sardines - it was almost clausterphobic, so I was glad when the gun went off. I was probably the only American in the race, as the field was almost entired Polish (which makes sense). The weather was nice, mostly clouldy and around 65 degrees, cool when the clouds reigned and muggy when the sun came out - nice and cool in the forest. My goal was to hit 5:45&#39;s and just maintain to get under 29 for the 8k - I just missed that goal, but probably not by much. The course was long by about .08 or .1, so I can venture to speculate that I probably hit the actual 8k mark in somewhere between 29:05-29:10, perhaps faster. As it was, my official time was 29:28, my watch, which isn&#39;t super reliable sometimes, had the race at 5.05, and regardless, the race was definitely a little long. Still, my splits were likely all over the place. Hit the first mile in 5:46, which was right on, then the 2nd was I believe 5:49, then I hit two between 5:55-6:00, then the last split, which flashed well short of the finish line (indicating 5 miles) was something in the ballpark of 5:36 (downhill) and may have lost signal in the forest. FInished in 16th place and 6th in my division. Was happy with the result, but upset my watch didn&#39;t get an accurate split for at least 5 miles. Regardless of if the race was long, it was fun, and even the off-road portion was beautiful. I had decent energy, but my turnover was degraded, probably because of the 5k a few days ago. Regardless, fun to run and I enjoyed the experience immensely!&nbsp;</p> Sun, 18 Jun 2017 06:00:00 Sat, Jun 17, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-17-2017.html <p>easy run this morning. 4.55 in 7:51 pace + strides in a light mist</p> Sat, 17 Jun 2017 06:00:00 Fri, Jun 16, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-16-2017.html <p>nice easy paced run tonight, 7:37 avg pace</p> Fri, 16 Jun 2017 06:00:00 Thu, Jun 15, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-15-2017.html <p>My second ITMB Wiezcorem run here in Krakow. Another beautiful thursday night. Felt a little tight going into the run, but was still hoping for a good outcome. Got a little more normal warmup in this time, 1.5 with some good stretching. took out hard from the start this time and really settled in quickly to a nice pace. 5:32 first mile, better than last week by a few seconds, hit the turn right around 8:30, so I knew it was going to be close on sub-17, felt the full brunt of the wind after my turn, but it didn&#39;t seem to effect me much. What really slowed me down was the constant tight squeezes with all the walkers and bikes on the course, almost had to completely stop at one point with about .3 left that may have cost me sub-17, oh well - what can you do. second mile was 5:25&nbsp;(10:57 at 2 miles), final mile was 5:29 (3 miles in 16:26), just hanging on + 35 seconds for the .11 to make it 17:01.5, 5:28 pace by my watch and a perfect 3.11 to boot. They had some stopwatch problems I believe and they had me at 17:04 or 17:05, but I know how close I actually was to sub-17 and I couldn&#39;t believe I just missed it. Oh well, they told me I have the course record now (which is cool because I&#39;ve never held one before - kind of neat!). it is a 20 second improvement on last week and my best time since 2012. I should be able to take a few more cracks at the 5k here before I take break on this cycle. overall, happy with my effort, and another wonderful run and experience. 2.4 cool down</p> Thu, 15 Jun 2017 06:00:00 Wed, Jun 14, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-14-2017.html <p>easy run today, 5.5 + strides</p> Wed, 14 Jun 2017 06:00:00 Mon, Jun 12, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-12-2017.html <p>7.7 tonight in 7:37 pace, got in just before the heavens opened up and it started to rain hard, feeling kind of sluggish so rest day tomorrow</p> Mon, 12 Jun 2017 06:00:00 Sun, Jun 11, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-11-2017.html <p>very nice run tonight after touring the Wieliczka salt mines all afternoon (very cool stuff). 10 miles in 7:22 avg pace, held 7:10-7:12 for most of it, but fell off toward the end. Just got tired. + strides</p> Sun, 11 Jun 2017 06:00:00 Sat, Jun 10, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-10-2017.html <p>Got invited to the local parkrun today by the same group of people who I met Thursday. Was going to try to run it hard, but kept falling back asleep and barely got up in time to even jog down to the start of the race, so I decided just to jog the race. 7:08, 6:38, 6:31, plus change got me to 20:46, really easy effort, managed GMP as an average for the run 6:45 ish. Started getting a migraine right at the end and so I hightailed it back to the apartment before the headache set in. 7 all told, and it wasn&#39;t fun to get the migraine, but the parkrun was fun and maybe I will race it hard next week.</p> Sat, 10 Jun 2017 06:00:00 Fri, Jun 09, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-09-2017.html <p>only ran 6, slow paced (7:54), but I am finding that i am walking about an extra 10 miles today (wearing my garmin all day and it was well above 16 miles for the day.</p> Fri, 09 Jun 2017 06:00:00 Thu, Jun 08, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-08-2017.html <p>What a night. Started off the day with a terrible run, tried to get one in before class here in Krakow, but had absolutely zero in the tank. I think I went 2.3 and averaged 8:25. Figured at this point that my training cycle was over and it was time to pack it up. Even had a burger for lunch assuming I wasn&#39;t going to be running tonight.</p> <p>On a whim, decided I wanted to run a free local running group&#39;s 5k and 10k that they offer every Thursday night. It was one of the things I had planned on doing before coming to Krakow, but with the way my running has been since I&#39;ve been here, I figured I had better just not. But, I needed a pick-me-up tonight, and running provides that for me. I showed up by taking the bus (figuring out how to use it on the way). got there about half-hour before the race, did some stretching and only about .5 or .6 warmup (pretty good tempo though). Got my race number and met a few people who spoke some english, tried some broken polish but they were way better in english than I was in Polish. Decided on the 5k option and didn&#39;t know what I had in me, figured mid-18s would be okay given the burger for lunch and the general lack of &quot;umph&quot; lately. Got out the first mile in 5:38, pleasantly suprised. Was running with just two other guys at this point, 2nd mile (included the turnaround) was 5:33, just 2 of us now, was planning the whole last mile on passing the other guy for the win, but was contemplating whether or not to show up as the only foreigner to a tight-knit running group and winning the first race. Turns out that was a little premature because the other guy had plenty left and just had a better close than me. Last mile was 5:36, and :35 for the .11 for a total of 17:21, 5:35 avg pace.&nbsp;</p> <p>The course was amazing - the sun was going down over Krakow and we were running along the Vistula river alongside Wawel castle -- just one of those magical moments that you know you are in while you are in it. COuldn&#39;t believe how easy the pace felt, was just floating - maybe the lessened mileage gave some pop back in my legs as I felt in control the whole time and the pace was consistent. The altitude of the last 1.5 years has also apparently paid off (krakow is 600-700 feet). Aside from the amazing scenery, which was truly stunning and a privelege, the only difficuly part of the race was weaving in and out of walkers and bikers (open trail), which actually was kind of fun when it wasn&#39;t borderline dangerous.&nbsp;</p> <p>The spirit of the runners in the group is truly unmatched. They are all great people and had congratulations and high-fives to go-around (even for me, the new guy!). Met some nice people and they invited me to come back next week and to come to a slighlty bigger running get together saturday morning (which I will probably do but not race). Will definitely be back next Thursday for round 2. Pretty cool way to end the day and really feel like I&#39;ve arrived in Krakow.</p> Thu, 08 Jun 2017 06:00:00 Tue, Jun 06, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-06-2017.html <p>warm run this afternoon in Krakow. found a new park that has a nice running trail. 5.7 miles in 7:2X pace</p> Tue, 06 Jun 2017 06:00:00 Mon, Jun 05, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-05-2017.html <p>first run in Krakow. 7:2X pace, felt just okay, but also ran within 2 hours of eating lunch, need to find a better schedule to get some running in.&nbsp;</p> Mon, 05 Jun 2017 06:00:00 Sat, Jun 03, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-03-2017.html <p>was planning on racing this morning, but woke up and just didnt feel like it. Too much stress and anxiety over travelling to Poland later today. did get 10.2 in at 7:28 pace or so, felt pretty easy + strides. Will hopefully be able to sleep on my trans-Atlantic flight tonight now!</p> Sat, 03 Jun 2017 06:00:00 Fri, Jun 02, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-02-2017.html <p>easy 7:28 avg pace jog this morning &nbsp;+ strides</p> Fri, 02 Jun 2017 06:00:00 Thu, Jun 01, 2017 http://JacobFlaws.fastrunningblog.com/blog-06-01-2017.html <p>felt really good today, 5.15 in 7:29 avg pace, each mile was either 7:28, 29, 30, or 31</p> Thu, 01 Jun 2017 06:00:00 Tue, May 30, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-30-2017.html <p>7.2 tonight, 7:20 avg pace &nbsp;+ strides</p> Tue, 30 May 2017 06:00:00 Mon, May 29, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-29-2017.html <p>my 2nd Bolder Boulder today. around 2.2 warmup. A wave kicked off right at 6:55 as scheduled, goal was to go under 37 minutes, and given the absolutely perfect weather (49-51 degrees, almost no wind), I thought I would have a shot at it -- especially given my recent high mileage. However, what I failed to realize beforehand was all the marathon training I&#39;ve been doing the past 5 months has sapped quite a bit of my speed. 6:00 felt like good, both sustainable but decent effort-wise, but I just had no other gear to kick it into like I do when I do speed training. My watch splits and the official splits were at odds with each other, so I will just go with what they had:</p> <p>1 - 6:01.6</p> <p>2 - 6:01.7</p> <p>3- 6:16.7</p> <p>4- 6:06.8</p> <p>5- 5:56.1</p> <p>6 -6:05.6</p> <p>change - 1:25 (really was disappointed with my effort here)</p> <p>Total - 37:53, 6:06 avg pace</p> <p>Overall- I can&#39;t be too disappointed with this result. It&#39;s slower than last year by about 30 seconds, and certainly off my goal for this race, but at the same time, I am at 1110+ miles at the end of May, which for me is extremely high + I ran 2 marathons within 3 weeks between 3 and 6 weeks ago. I could feel in my training that my top-end speed wasn&#39;t there and I hadn&#39;t been doing speedwork, so this is probably the best I could do at this tough course today. I could feel the endurance training kicking in as I still feel like I had more miles to go at the end (though probably would have kept clicking away that same 6:06 pace).&nbsp;Trying to get one more 10k in next weekend before I leave for Europe for the summer. It is downhill, so will benefit from that and see if I can open up my pace a little (will be good for confidence if nothing else).</p> Mon, 29 May 2017 06:00:00 Sun, May 28, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-28-2017.html <p>3.5 easy this morning, bolderboulder tomorrow + strides</p> Sun, 28 May 2017 06:00:00 Sat, May 27, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-27-2017.html <p>4.75 this morning, felt kinda tired still, 7:31 avg pace, started raining on me the 2nd half, going for a sub-37 at BolderBoulder</p> Sat, 27 May 2017 06:00:00 Fri, May 26, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-26-2017.html <p>5.8 today, felt ok + strides, 7:31 avg pace</p> Fri, 26 May 2017 06:00:00 Wed, May 24, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-24-2017.html <p>easy run tonight, 6.4 in 7:26 pace, felt pretty tired, taking tomorrow off + strides today</p> Wed, 24 May 2017 06:00:00 Tue, May 23, 2017 http://JacobFlaws.fastrunningblog.com/blog-05-23-2017.html <p>easy pace run tonight, legs felt kinda tired though, 7:18 avg pace, ice bath after</p> Tue, 23 May 2017 06:00:00