Boston Marathon Streak: 3 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Sun, 15 Sep 2019 08:16:44 FeedCreator 1.7.2 Thu, Sep 12, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-12-2019.html <p>easy run today</p> Thu, 12 Sep 2019 06:00:00 Wed, Sep 11, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-11-2019.html <p>easy pace tonight til I had major GI issues, not a fun day, snuck out 7.85</p> Wed, 11 Sep 2019 06:00:00 Tue, Sep 10, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-10-2019.html <p>easy run tonight, felt good, til the end when I got a migraine, was 7:08-7:12 for the whole thing + strides</p> Tue, 10 Sep 2019 06:00:00 Sun, Sep 08, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-08-2019.html <p>good workout tonight, 7 mile tempo as some massive thunderstorms came through the area - got dumped on, especially during the cooldown, really wanted a good tempo and I got that done tonight, splits: 6:06, 6:08, 6:05, 6:06, 6:02, 5:59, 6:01, 42:27 for 7 miles, 6:04 avg pace for the tempo, probably 5:54ish for back home at normal altitude, 3 mile cooldown in the downpour</p> Sun, 08 Sep 2019 06:00:00 Sat, Sep 07, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-07-2019.html <p>super easy pace tonight</p> Sat, 07 Sep 2019 06:00:00 Fri, Sep 06, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-06-2019.html <p>long run tonight, started out slower to keep the pace easier, split 54:10 then 53:10, 1:47:20 for the whole run, 1:00 negative split, strides and ice bath afterwards, felt pretty good for the whole run, my breathing is still a little out of whack though, I think with the allergies this year</p> Fri, 06 Sep 2019 06:00:00 Thu, Sep 05, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-05-2019.html <p>rain in the heat and occasion rain, 8.6 in 7:18 avg pace, made a conscious effort to slow it down, felt easy again though body still a little tired</p> Thu, 05 Sep 2019 06:00:00 Wed, Sep 04, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-04-2019.html <p>tried to slow it down some today but ran it too fast, 9.7 in 7:08 avg pace, just felt easy though my body seems tired still, bordering on overtraining</p> Wed, 04 Sep 2019 06:00:00 Mon, Sep 02, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-02-2019.html <p>3rd straight year of the Fortitude 10k, I&#39;ve done this race each year its been held. It&#39;s a great event, with a nice course (only 5000 ft elevation), much flatter than BolderBoulder. After last year&#39;s 36:18 here, I was hoping to go faster this year with how much mileage I&#39;ve been logging lately, however, after 5k into this years race, the wheels started coming off, probably a combo of factors - back issues the past week (though they didn&#39;t really bother me during the race, I felt not 100% mentally), overtrained in August (230 miles, my biggest August ever, probably a good thing in itself, but I think i ran the majority of these miles too fast and burnt my legs out a bit), lack of consistent tempo training (i&#39;ve had a good 10k race earlier in August, and a really good 8k treadmill workout, but my repeat workouts have almost all fallen apart and I&#39;ve not completed them (again, probably too much mileage run too quickly w/o ample slower days), can fix it though, so thats a good thing, splits today according to their timing mats were as follows:</p> <p>1 - 5:56.5</p> <p>2- 5:42.0 (11:39)</p> <p>3- 5:53.2 (17:31.7, was around 18:11 at the 5k</p> <p>4 - 5:57.5 (23:28)</p> <p>5- 6:05.5 (really started to not get turn over here, very noticeable lack of ability to keep &quot;bringing it)&nbsp;29:33, 29:22 for 8k</p> <p>6- 6:03.7 (35:37)</p> <p>.21 - 1:16</p> <p>Final - 36:53.87, 5:56 avg pace (my watch had 6.25 in 36:54, which is 5:54, but I can never super trust it plus 6.25 is about right for this course given the impossibility of hitting its tangents perfectly)</p> <p>Overall, I&#39;m happy that I stayed under 37. After the wheels fell off, I could have cashed it in (even more than I already did), but I fought, especially the last mile, made a conscious effort to increase my pace. I did 18:11, 18:42 for the 2 halves, last year I was almost exactly even at 18:09, again, just felt it go away at about 6k and just never really found &quot;it&quot; again. It ended up being over 100 degrees today, new sept. record for colorado, but I can&#39;t say that was an issue, because I felt okay during the race, and lots of the course was shaded, the warmth was a little noticeable, but I doubt it cost me more than 5 or 10 seconds. If anything, I think my body was just not fully recovered from my higher mileage at the end of August yet, and lack of tempo work, so definitely things to work on for the future. Positive, my back didn&#39;t feel too bad, and I definately didn&#39;t do any more damage to it! Decided to cool down for 5 miles total, bringing daily mileage to 13.6. Will take tomorrow off out of precaution even though I really want to keep running</p> <p>&nbsp;</p> Mon, 02 Sep 2019 06:00:00 Sun, Sep 01, 2019 http://JacobFlaws.fastrunningblog.com/blog-09-01-2019.html <p>ice, ice, ice</p> Sun, 01 Sep 2019 06:00:00 Sat, Aug 31, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-31-2019.html <p>easy 5, then iced my SI joint in my back all day</p> Sat, 31 Aug 2019 06:00:00 Fri, Aug 30, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-30-2019.html <p>6 in 7:2X + strides</p> Fri, 30 Aug 2019 06:00:00 Thu, Aug 29, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-29-2019.html <p>back really sore today, right SI joint area</p> Thu, 29 Aug 2019 06:00:00 Tue, Aug 27, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-27-2019.html Tue, 27 Aug 2019 06:00:00 Mon, Aug 26, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-26-2019.html <p>okay workout tonight, did some speed work, legs are just tired right now. 3x800, 2:41, 2:40, 2:40, with 2 min recovery, then 6x400, between 77-83 seconds, cut short though and stopped at this one, tried to get a few more 800s in, but they ended up being 4s, just mental block</p> Mon, 26 Aug 2019 06:00:00 Sun, Aug 25, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-25-2019.html <p>hot one today, 95 degrees for most of it, 7:12 avg pace</p> Sun, 25 Aug 2019 06:00:00 Sat, Aug 24, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-24-2019.html <p>easy pace today, back has been sore all day, probably from the PT from 2 days ago, 7:20 avg pace, really steady pace, although it felt much slower, hot one too</p> Sat, 24 Aug 2019 06:00:00 Fri, Aug 23, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-23-2019.html <p>14 tonight, long run, first 7 miles was 49:25, 2nd 7 was 48:00, negative split by 1:25, felt pretty strong torwards the end, 6:58 avg pace for the entire run, + strides</p> Fri, 23 Aug 2019 06:00:00 Wed, Aug 21, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-21-2019.html <p>failed attempt at speedwork today. I think my really strong tempo on Sunday still has my legs sapped. was going to do 1xmile, then 5x1000, then 1xmile, but ended up doing a mile (5:33), then a 1k (3:36), then two &quot;false starts&quot;, .2 and .3 respectively of hard running then sudden stop, then one final attempt for at least a fast mile, but ended with .7 of a mile in 4:00, so 5:20ish pace at least, overall, about 2.85 of fast turnover, but nothing consistent, it was kind of a bummer, but I realized during the attempts that my legs are simply tired both from the mileage and from sunday, so I was okay turning this into more of a mileage day, 10.5 total, definite RD tomorrow</p> Wed, 21 Aug 2019 06:00:00 Tue, Aug 20, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-20-2019.html <p>8.6 in 7:15 avg pace, tried to slow it down, but just easy pace felt faster, another really hot one - two days in a row</p> Tue, 20 Aug 2019 06:00:00 Mon, Aug 19, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-19-2019.html <p>7:09 avg pace, went too fast</p> Mon, 19 Aug 2019 06:00:00 Sun, Aug 18, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-18-2019.html <p>great workout today, went to Chuze fitness with my wife, set up on one of the treadmills in the theater room, it was all dark and loud with the movie playing, so made for a nice atmosphere to run and tune out the pain, did 1.4 warmup then 5 mile tempo, goal of the tempo was to hold 5:48 pace for the race, at this altitude, that is like 5:38, so well under what pace I&#39;ll need to hold for the half marathon in november, need a 5:47 for that, so I figure if I can hold it here at altitude, I can do it back home, tempo was 5:51, 5:49, 5:50, 5:46, 5:42, 28:58 for the 5 miles, 5:48 avg pace, one of my better workouts! really nice to get that kind of speed and hold it steady, felt good through about 4 then the last mile as I ramped it up was a little tough, but I kept on it, 2.6 mile cool down, 9 miles total</p> Sun, 18 Aug 2019 06:00:00 Sat, Aug 17, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-17-2019.html <p>good run tonight back in CO but I had to turn it in a little early because of stomach problems, 7:04 avg pace for the run, 10.5 total, double-digits every run this week + strides</p> Sat, 17 Aug 2019 06:00:00 Thu, Aug 15, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-15-2019.html <p>12 miles in 7:15 avg pace today, not too humid but still felt the effort later in the run</p> Thu, 15 Aug 2019 06:00:00 Wed, Aug 14, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-14-2019.html <p>super hilly run today here in Carlisle, 656 total feet of gain. not nearly as humid, dew point in the upper 50s made for a more pleasant run, though still in the 70s so plenty warm, 10.5 total in 7:14 avg pace, tried to run hard on the uphills to simulate an effort run, not a bad workout given the tiredness of my legs lately</p> Wed, 14 Aug 2019 06:00:00 Tue, Aug 13, 2019 http://JacobFlaws.fastrunningblog.com/blog-08-13-2019.html <p>10 this morning, super humid. was more wet after this run than I was sunday after getting rained on. Just so crazy humid I was exhausted, 7:19 avg tho for 10 miles, pretty good for the day</p> Tue, 13 Aug 2019 06:00:00