The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Wed, 18 Oct 2017 23:22:52 FeedCreator 1.7.2 Wed, Oct 18, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-18-2017.html <p>10.7 on another gorgeous fall evening as the sun set, 7:27 or 7:29 avg pace, somewhere in there + strides</p> Wed, 18 Oct 2017 06:00:00 Tue, Oct 17, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-17-2017.html <p>great run today for 13.25 anyways, 7:17 pace through that, right at 1:34 for 13 miles, at 13.25, had a massive side cramp and had to stop and jog the way home, I haven&#39;t had this feeling for a while, but have had it before last year, I think it&#39;s a sign of dehydration as it was warmer today but super dry &gt;10% humidity. I think I might just have worn myself out, either way I made it home for 14.1 for a total of 7:20 avg pace if you include my jogged last mile, strides during the last .3 as much as&nbsp; I could muster. beautiful fall night and the sunset was amazing, fall colors were glowing and it was neat to watch the transition to night</p> Tue, 17 Oct 2017 06:00:00 Mon, Oct 16, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-16-2017.html <p>7:27 avg pace this morning on my last day in Des Moines, heading back to CO tonight</p> Mon, 16 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-14-2017.html <p>my brother&#39;s wedding day, he woke me up this morning and said &quot;lets run&quot; so went out and ended up getting 5.4 in 7:20-30 avg pace</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-13-2017.html <p>somehow, snuck in a really good run today. 13.4 in cool overcast conditions, decent for running, 7:20 avg pace all told, a little bit of a positive split, but probably because i hadn&#39;t eaten anything all day and so had no energy towards the end + strides</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-12-2017.html <p>8.2 easy in 7:55 pace, felt really sore, played slowpitch last night and definitely felt it today, hopefully will be better tomorrow</p> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-11-2017.html <p>decent run this morning - got better as it went. 9.5 total in 7:37 avg pace + strides, cool fall Iowa day</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-10-2017.html <p>cold and windy Iowa fall day, just like I like them, clouds opened up on me about 3 miles in though and got dumped on with rain, kind of sucked at first, but wasn&#39;t too bad after a while. Kind of enjoyed it. ended up with 9.1 in 7:42 avg pace</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-09-2017.html <p>morning run 8.5 in 7:45 avg pace back in Carlisle today - started getting a migraine AGAIn, so that was a bummer</p> Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-08-2017.html <p>Got up at 2 am this morning and started the long trek back home to Iowa with the plan of stopping in North Platte, NE for a half-marathon I was hoping to do last year and was not able to. Showed up and it was still dark, did the entire warmup in the dark and started the race with the sun still not quite yet up though definitely lightening the sky. A really neat atmosphere for the start of a small race. Got out about half a mile and realized I was on my own for this one, the rest of the pack was falling away. 6:08 to start then a 6:03, the reeled off 5 or 6 straight sub-6. Didn&#39;t get my exact splits again because of my watch, but did see most of my splits through 10 as 6:05 or better. 10&nbsp; mile was roughly&nbsp;1:00:0X. last 5k sucked though, we turned back into the wind and it had really picked up probably 15-20 and so that slowed me down on the way home. regardless, I felt great the whole run and just had a really strong, smooth effort that felt manageable but not overly pressed. My watch hit 13.13 miles (over a half) with about 400 meters to go on the course so I hit the stop button and clocked 1:19:18, 6:02 avg pace. This was in-line with where most of my watch splits were for the race. The officialy course was probably 13.3 and at least a minute long, as they had my time as 1:20:19 or something. I didn&#39;t really notice the official time because I had my half split AND I won, which was fun. Turns out I won $250 - by far the most I&#39;ve made running a race. Should have probably jumped in the full - $500 to win and it wasn&#39;t too competitive either. Overall, fun to win a half - my first half win I think - and some good money to boot. got a cooldown in of 1.7. Drove home the rest of the way home, and although I was pretty sore, pretty happy from the effort. Right where I thought I&#39;d be today.</p> Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-07-2017.html <p>pre-race 3.4 today, 7:32 avg pace, felt pretty easy, goal tomorrow is 1:18 or better</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-06-2017.html <p>5 easy this morning, felt okay</p> Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-05-2017.html <p>okay run this morning, 7:3X pace</p> Thu, 05 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-03-2017.html <p>7 easy tonight in 7;24 - felt extremely easy + strides</p> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-02-2017.html <p>treadmill tonight, cold wasn&#39;t the issue but it was pouring down rain and I didn&#39;t want to mess with that in 40 degree weather, 7:20 avg pace or so</p> Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 http://JacobFlaws.fastrunningblog.com/blog-10-01-2017.html <p>rough run tonight, stomach felt bad almost from the start and just went downhill from there, managed 7.2 in 7:27 pace</p> Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-30-2017.html <p>morning run on a foggy start to the day, was pretty cold, but warmed up quite a bit once it burned off, managed 11.1 in 7:27 avg pace, which is a pretty good run for a saturday morning especially after mexican food last night, 260 for the month of sept.</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-29-2017.html <p>wanted 14 tonight and would have easily got it, but for the migraine that struck at mile 5, can&#39;t believe I got another just a few days removed from my last, but thats how it goes, managed to at least get 10.3, but had to turn in early because of the pain. 10.3 in 7:11 avg</p> Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-28-2017.html <p>9.4 in 7:21 avg pace, felt kind of sore , beautiful night for a run though, upper 50s and cloudy&nbsp;</p> Thu, 28 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-26-2017.html <p>good workout today after a long day at school and work, got 10 miles in at GMP, averaged 6:47 for 10 miles, 1:07:50, first half was 34:10, 2nd was 33:40, 30 second negative split, felt easy, as it should have, cooled down for a mile, all on a cloudy and misty evening, very fall</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-25-2017.html <p>8.3 easy in 7:44 pace, definitely sore and my head hurts, but overall okay, strides after</p> Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-24-2017.html <p>misty, rainy and cold, usually my favorite type of weather to run in, started to get the aura symptom of a migraine about halfway through though and that utterly destroyed the run, made it back in 7.3 at 7:35 pace, but just happy to get back since I couldn&#39;t see and my head was already starting to hurt</p> Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-23-2017.html <p>true fall day today, 50 degrees, windy and rained the whole time, usually I like rainy days to run but today was rough just because of the huge temp drop from where its been, 9.2 in 7:29 avg pace, decent workout to cap off a good week of mileage</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-22-2017.html <p>good run tonight on tired legs, felt pretty good throughout and was amazed at how easy my pace felt and how the miles just melted away, 14.2 in 1:40:xx, 7:06 avg pace overall, windy and cooling night as a front moved through, didn&#39;t really affect me, strides after, good to get two longer runs in back-to-back</p> Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-21-2017.html <p>warm evening, but sun went down half an hour in so ran the rest in the darkening night skies, 1:24:5X, 7:19 avg pace for 11.6 + strides, felt pretty good all things considered</p> Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-20-2017.html <p>Average workout today, ended early with stomach problems. 3.4 tempo and just kinda fizzled, 21:10, 6:11 pace, then .6 easy then 1 mile tempo 5:56, rounded out with just 7.5</p> Wed, 20 Sep 2017 06:00:00 Tue, Sep 19, 2017 http://JacobFlaws.fastrunningblog.com/blog-09-19-2017.html <p>decent run tonight on a really warm dusty and windy evening 10.5 in 7:21 ish pace</p> Tue, 19 Sep 2017 06:00:00