The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Wed, 15 Aug 2018 12:49:59 FeedCreator 1.7.2 Mon, Aug 13, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-13-2018.html <p>easy run this morning but I was beat, wedding weekend will do that to ya, 7:23 avg pace, cut off the run early, was hoping for 10</p> Mon, 13 Aug 2018 06:00:00 Sun, Aug 12, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-12-2018.html <p>tough run today just because of the heat of the day. 7 miles hard, 7:01 avg pace, 4 miles at GMP over some hills, good workout</p> Sun, 12 Aug 2018 06:00:00 Sat, Aug 11, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-11-2018.html <p>wedding day 6 today, 7:34 avg pace</p> Sat, 11 Aug 2018 06:00:00 Fri, Aug 10, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-10-2018.html Fri, 10 Aug 2018 06:00:00 Wed, Aug 08, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-08-2018.html <p>Another solid morning run today. 8 in 7:34 avg pace</p> Wed, 08 Aug 2018 06:00:00 Tue, Aug 07, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-07-2018.html <p>super humid morning run, not too hot tho, 8.1 with running the uphills (and there were several) hard effort, 7:26 avg pace</p> Tue, 07 Aug 2018 06:00:00 Mon, Aug 06, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-06-2018.html <p>gritty run this&nbsp;morning, 9 in a lot of humidity, but not a lot of heat, just sweat a ton, (back in iowa) 7:31 avg pace overall for the run + strides</p> Mon, 06 Aug 2018 06:00:00 Sat, Aug 04, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-04-2018.html <p>7 miles easy this morning, felt kinda crappy, don&#39;t even know the pace probably 7:30-40, good week overall mileage wise</p> Sat, 04 Aug 2018 06:00:00 Fri, Aug 03, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-03-2018.html <p>Local 5k today, decided to jump in after I got off work early. I like evening races, so the 6:30 pm start time was nice. Rained earlier so temps were decent, probably low 70s and felt like fall, esp. in the shade. 2 mile warmup with normal prerace stuff. Seemed to be about 150 people at the start. Once the race started I felt really good, the first 1.5 was uphillish and after the turnaround, it was back downhill, I felt so strong the first half that the second half I was able to push it even though I started to fatigue. Splits were 5:46, 5:48, 5:53, and 30 seconds. Was at 8:58 at the turnaround, finished in 17:57, so that means second half was 8:59. Solid and even splits. ended up 4th place. Overall, it was such a beautiful night for a run, late summer but really felt like fall. I loved every second of it and just enjoyed getting out and getting good turnover. To break 18 at altitude after just 7 weeks of post-injury training is very promising. 3 miles cool down.&nbsp;</p> Fri, 03 Aug 2018 06:00:00 Wed, Aug 01, 2018 http://JacobFlaws.fastrunningblog.com/blog-08-01-2018.html <p>7.5 tonight, huge stomach issues, but made it to the end somehow, 7:17 avg pace</p> Wed, 01 Aug 2018 06:00:00 Tue, Jul 31, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-31-2018.html <p>another solid morning run today, something about this morning heat and humidity in Iowa that I just enjoy, its fun sweating in the morning! 7:31ish avg pace for 7.5 + strides</p> Tue, 31 Jul 2018 06:00:00 Mon, Jul 30, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-30-2018.html <p>good run today, 8.5 in 7:21 avg pace, ran up the hills hard each time i came across one so that was pretty good effort, felt strong</p> Mon, 30 Jul 2018 06:00:00 Sun, Jul 29, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-29-2018.html <p>another michigan morning run before heading home, 7:40 pace</p> Sun, 29 Jul 2018 06:00:00 Sat, Jul 28, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-28-2018.html <p>morning run in Michigan today. Got to be in a wedding this afternoon so I had to get up early to get the miles in. 7:27 avg pace, felt okay</p> Sat, 28 Jul 2018 06:00:00 Thu, Jul 26, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-26-2018.html <p>6.4 easy this morning with my brother, felt pretty easy, 7:4X paced</p> Thu, 26 Jul 2018 06:00:00 Wed, Jul 25, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-25-2018.html <p>nice run tonight, drove all day back from chicago from my bachelor party, 7:19 avg pace, felt decent despite a hilly workout</p> Wed, 25 Jul 2018 06:00:00 Tue, Jul 24, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-24-2018.html <p>5.2 this morning in chicago, easy paced, sweated a lot</p> Tue, 24 Jul 2018 06:00:00 Sun, Jul 22, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-22-2018.html <p>drove to Iowa today, got a workout in with my brother. just under 7</p> Sun, 22 Jul 2018 06:00:00 Sat, Jul 21, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-21-2018.html <p>Was going to get up and race a 5k this&nbsp; morning on my birthday but decided to sleep in instead. For my afternoon run, decided to go hard for 5k to see where I am. Did a 5k in 18:28, hit 6:04, 5:57, 5:55 then :32. good effort for a warm afternoon at altitude. Nice to get a feel for where I am. Here&#39;s to my 32nd year of running!</p> Sat, 21 Jul 2018 06:00:00 Fri, Jul 20, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-20-2018.html Fri, 20 Jul 2018 06:00:00 Wed, Jul 18, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-18-2018.html <p>95 degrees at 5pm when I ran today, really dry heat, definitely a suffer-fest, 7:15 avg pace + strides</p> Wed, 18 Jul 2018 06:00:00 Tue, Jul 17, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-17-2018.html <p>7.2 in 7:15 avg pace, warm night but felt pretty good</p> Tue, 17 Jul 2018 06:00:00 Sun, Jul 15, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-15-2018.html <p>rainy night, felt pretty good. I like running in the rain. did some speedwork, 6:12, 6:01, 6:02 for the tempo, 18:17 for 3 miles, just a smidge under 6:06 avg pace, not a bad tempo run. 6.3 total</p> Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-14-2018.html <p>8 easy in 7:24 avg pace, already warming up this morning</p> Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 http://JacobFlaws.fastrunningblog.com/blog-07-13-2018.html <p>morning run, 7:30 avg pace</p> Fri, 13 Jul 2018 06:00:00