The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Mon, 15 Oct 2018 09:05:46 FeedCreator 1.7.2 Sat, Oct 13, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-13-2018.html <p>8.2 tonight as the cold front pushed in bringing this snow and rain for tomorrow, started at 55 degrees, ended in the 40s with cold winds, not pleasant and dark the whole time. 59:34, 7:16 avg pace</p> Sat, 13 Oct 2018 06:00:00 Fri, Oct 12, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-12-2018.html <p>perfect weather today, around 60 degrees, no wind, sunny, felt like a solid day for a long run and i got after it, really hit the run hard, here are my splits:</p> <p>6:59</p> <p>7:00</p> <p>6:58</p> <p>7:04</p> <p>7:06</p> <p>7:08</p> <p>7:00</p> <p>6:55</p> <p>6:59</p> <p>6:55</p> <p>6:54</p> <p>6:50</p> <p>6:44</p> <p>6:49</p> <p>4:03 last .6</p> <p>1:41:29, 6:57 avg pace for the run, massive negative split by about 1:30, strides after</p> Fri, 12 Oct 2018 06:00:00 Thu, Oct 11, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-11-2018.html <p>good run tonight, solid effort. 9.2 in 7:11 avg pace, 1:06:03 total time, hit some hills as i&#39;ve been doing lately, trying to get more elevation change to really worrk on strength</p> Thu, 11 Oct 2018 06:00:00 Tue, Oct 09, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-09-2018.html <p>7:14 avg pace today, felt pretty strong</p> Tue, 09 Oct 2018 06:00:00 Mon, Oct 08, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-08-2018.html <p>easy run this morning, again in the pouring rain, never seen it rain like it has here&nbsp;in Iowa lately, 7:32 pace</p> Mon, 08 Oct 2018 06:00:00 Sun, Oct 07, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-07-2018.html <p>8 easy this morning in the pouring rain, felt pretty tired</p> Sun, 07 Oct 2018 06:00:00 Sat, Oct 06, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-06-2018.html <p>Flight back home last night for a wedding today, figured i&#39;d get up and run this morning, but had to drive all the way to Cedar Rapids to do so. early morning, but worth it. Been raining all day, all morning too, but stopped right before the race - although it was spitting during the entire race. Other than that, weather was perfect for running, mid-50s and light winds. Course was going to be short and I knew that ahead of time, so I told myself I would run through the finish line and keep going til my watch hit 10k so I&#39;d have an accurate time. Warmup went well, despite some stomach issues, ran hard the whole race and felt super easy at the paces I was running. Definitely an effort, but manageable! I crossed the finish line in 35:12, but my watch was at around 6.14 miles, so I kept running til 6.21, took about another 20 seconds. Here are the splits from my brand new PR:</p> <p>1- 5:39</p> <p>2- 5:42</p> <p>3- 5:42</p> <p>4- 5:45</p> <p>5- 5:45</p> <p>6 - 5:43</p> <p>.21 - 1:13</p> <p>Total 35:32, 5:43 avg pace, amazed at how even my splits were today! all within 6 seconds of each other. new PR by 13 seconds, but based on how manageable the pace felt, I think I had more left in me, and so if I get another crack at the 10k this fall, I think I can take off another 10-20 seconds. 3 mile cool down</p> <p>&nbsp;</p> Sat, 06 Oct 2018 06:00:00 Fri, Oct 05, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-05-2018.html Fri, 05 Oct 2018 06:00:00 Thu, Oct 04, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-04-2018.html <p>pre-race 5 tonight</p> Thu, 04 Oct 2018 06:00:00 Wed, Oct 03, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-03-2018.html <p>easy run this morning, 6.4 in&nbsp; 7:2X pace + strides</p> Wed, 03 Oct 2018 06:00:00 Mon, Oct 01, 2018 http://JacobFlaws.fastrunningblog.com/blog-10-01-2018.html <p>7.8 total tonight in 56:46, 7:17 avg pace, felt a little sore from the mileage lately, but overall a decent run</p> Mon, 01 Oct 2018 06:00:00 Sun, Sep 30, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-30-2018.html <p>easy 8 tonight in 7:18 avg pace, watched the sun go down over the mountains, getting a lot cooler temp-wise as we get into october tomorrow + ice bath</p> Sun, 30 Sep 2018 06:00:00 Sat, Sep 29, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-29-2018.html <p>8.4 in 1:01:29, 7:19 avg pace</p> Sat, 29 Sep 2018 06:00:00 Fri, Sep 28, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-28-2018.html <p>13.5 tonight on a 52 degree evening that was pretty chilly with a strong east wind, was going to do the long run tomorrow but its supposed to be much warmer so I got it in tonight. Very strong effort and I felt stronger as the run went on, I might have even negative split it. 13.5 in 1:36:37, 7:09-7:10 avg pace + strides</p> Fri, 28 Sep 2018 06:00:00 Thu, Sep 27, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-27-2018.html <p>Got after it today after an URD yesterday. 9.8 total on a beautiful fall evening. Warmed up for 1.4 then did mile repeats (4 of them) then .5ish, 4:00-4:30 rest between reps. Mile splits were 5:39, 5:35, 5:44, 5:36. Really good day at the office, but I was spent afterwards, really gave it my all today</p> Thu, 27 Sep 2018 06:00:00 Tue, Sep 25, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-25-2018.html <p>decent morning 10 today. pretty chilly, around 45 degrees - first true taste of fall - i loved it! did 10 in 7:21 avg pace and I ran hard up the uphills - of which I tried to incorporate several - 353 ft of gain- felt like a good effort overall, 1:13:30 total running time</p> Tue, 25 Sep 2018 06:00:00 Mon, Sep 24, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-24-2018.html <p>decent morning run today, 9 in 7:30 avg pace + strides</p> Mon, 24 Sep 2018 06:00:00 Sat, Sep 22, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-22-2018.html <p>Really nice workout tonight. a little warm at the start - 86 degrees, but it was much cooler in the shade. really solid splits, 7:09, 7:10, 7:15, 7:04, 7:08, 7:04, 7:21, 7:07, 7:01, 6:58, 7:02, 6:50, 6:55, 4:57 (.7), =&nbsp;1:37:07, 7:05 avg pace, really felt strong and the overall effort didn&#39;t feel too hard, little dehydrated at the end but otherwise felt decent, strides after</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-21-2018.html <p>7.7 easy in 7:26 avg pace, knee is kinda tight</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-20-2018.html <p>hills tonight, 8 hill repeats on a .3 length 6% incline with running downhill after as between reps, 8.1 total, really tired</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-19-2018.html <p>good run tonight, really got after it, hit a few GMP miles, decently hilly route, 10.5 in 7:10 avg pace - got rained on at the end, nice to get some cool wind and rain for a change from all the heat + strides</p> Wed, 19 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-17-2018.html <p>decent run this morning though i was sore. 9&nbsp;in 7:30 avg pace + strides, rest day tomorrow to recover better from Sunday&#39;s effort - officially back in for Boston 2019!!</p> Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-16-2018.html <p>Woke up this morning at 3am and couldn&#39;t get back to sleep so decided to watch Kipchoge&#39;s extremely impressive and inspiring world record at Berlin - 2:01:39, are you kidding me? Crazy.</p> <p>Had to be in Fort Collins on the bus by 5:30am anyway, so I figured I&#39;d just stay up after watching that. Buses took us up Poudre Canyon in the dark, always fun to watch the sun come up in the canyon over the mountains. I have done this half before and wanted to do it again, but with the recovery from injury this spring, I decided I wasnt ready to race a half yet. Goal was to see what I could hit for 5 miles after my strong 10k two weeks ago. Warmed up on a hiking trail road for 2 miles, beautiful as the sun was rising and I was all by myself in nature - pretty cool.&nbsp;</p> <p>Went out super strong and kept a quick turnover - I wanted to push the pace as much as possible. I started in 3rd place and stayed there the whole way, finishing in third pace. The course is downhill and drops about 200 feet over the 5 miles so that helped a little, but I found one of my fastest miles was mile 5 which had very little downhill and a little small uphills, so that was encouraging. Here are my splits:</p> <p>1 - 5:36.4</p> <p>2- 5:39.2 (11:15)</p> <p>3 - 5:42.6 (16:58 for 3 miles, was at somewhere near 17:30 for 5k)</p> <p>4 - 5:43.0 (22:41 for 4 miles, one of my better 4 mile splits all-time)</p> <p>5 - 5:40.3</p> <p>total - 28:22, 5:40 avg pace</p> <p>Was at around 28:11 for the 8k, which is one of my better times for 8k, puts me back in my college fitness level where I only got down there a few times. Would be in the top 3 on the team today actually with that time.</p> <p>Overall, I was super happy with this effort. I feel like the turnover was good and even through the inevitable rough patches, I hung on to a solid pace and continually re-found it. My splits show real good consistency, they were all grouped within 7 seconds of each other - a very good sign of my fitness level. I think I could have set a new PR at 10k today, but hopefully I can get that in three weeks&#39; time when I am back in Iowa.&nbsp;</p> <p>Cooled down for 4.5 miles - just enjoying and taking in the beautiful sights of the canyons. Got a cool little trophy for 3rd overall. Good day!&nbsp;</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-15-2018.html Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-14-2018.html <p>5.1 easy this morning in 7:28 pace</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://JacobFlaws.fastrunningblog.com/blog-09-13-2018.html <p>easy morning run, felt extremely easy</p> Thu, 13 Sep 2018 06:00:00