The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Wed, 24 Apr 2019 08:08:32 FeedCreator 1.7.2 Tue, Apr 23, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-23-2019.html <p>really good run tonight on an absolutely beautiful evening, felt really strong, first 5 were all GMP between 6:50-6:59, 10.4 total in 1:12:4X + strides, &nbsp;day off tomorrow</p> Tue, 23 Apr 2019 06:00:00 Mon, Apr 22, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-22-2019.html <p>7.6 tonight, was finally feeling good legs-wise, but stomach issues struck early and I had to end it before the 9 i was shooting for, o well, not that much of a difference</p> Mon, 22 Apr 2019 06:00:00 Sun, Apr 21, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-21-2019.html <p>sluggish start to this run, never really felt great, 7:28 avg pace, super warm marning already + strides</p> Sun, 21 Apr 2019 06:00:00 Fri, Apr 19, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-19-2019.html <p>legs were really tired today, 8.4 in 7:35 avg pace + strides, felt pretty rough</p> Fri, 19 Apr 2019 06:00:00 Thu, Apr 18, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-18-2019.html <p>beautiful evening to run, 7.4 in 7:35, didn&#39;t push super hard as legs are still feeling the marathon, nice and even paced</p> Thu, 18 Apr 2019 06:00:00 Wed, Apr 17, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-17-2019.html <p>7:50 avg pace tonight, still pretty sore</p> Wed, 17 Apr 2019 06:00:00 Mon, Apr 15, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-15-2019.html <p>3rd Boston Marathon in a row for me today. I had a pretty good training cycle and a solid taper. I was battling some knee tightness but lots of icing this week right up until the night before the race seemed to help. Had normal nutrition and pre-race prep.</p> <p>Woke up race morning pretty dizzy. My ear had been bothering me all week, but had seemed to be less annoying the last 2 days. But I woke up and could feel something was off in there. There was also a massive storm front moving through so I wonder if the pressure change threw me off. Looked up some vertigo techniques online and tried some of the maneuvers, seemed to help a little bit, but was honestly considering what would happen if I had to drop out during the race because of the dizziness. Not a great start to the morning.</p> <p>Massive thunderstorm came through about 6:30, glad to wait and let it pass before going to the Hopkinton South Street lot (different this year than my previous years where I went to the normal drop point in Boston Common. Got to the village as the rain was winding down and went under a tent to stay dry. Hit the porta potty about an hour and a half before the race, changed out my shoes about 45 minutes before walking down to the start line. Hit another porta potty right before the race and got into the corral and ready to go. Dizziness was better - probably helped the storm system had passed and I was moving around. Race started extremely packed in. I was in corral 5 this year, which is farther back than my first two years - I wanted to go for sub 2:50, so my plan was to hit the first half in 1:23-1:25 and see what happened. However, I had to weave a lot the first mile or two to get some space to keep this 6:30 pace. Here are my splits:</p> <p>1 - 6:34</p> <p>2- 6:31</p> <p>3- 6:30 (shortly after, <strong>1st 5k - 20:21</strong>, pretty close to goal pace)</p> <p>4- 6:25</p> <p>5- 6:35</p> <p>6- 6:25 (<strong>10k- 40:37, 20:16 2nd 5k)</strong></p> <p><strong>7-&nbsp;</strong>6:25</p> <p>8- 6:33</p> <p>9- 6:26 (<strong>15k - 1:00:47, 20:10 3rd 5k, still rolling pretty evenly at this point)</strong></p> <p>10- 6:28</p> <p>11- 6:34</p> <p>12- 6:24 (<strong>20k- 1:21:02, 21:15 4th 5k)</strong></p> <p>13- 6:29</p> <p>HALF MARATHON - 1:25:25, projecting just under 2:51 at this point, I felt strong, but was cautious. I noticed the humidity was super high since the rain had passed and it was still in the low 60s, the cloud cover helped, but I was sweating a lot as early as mile 3 or 4, I started taking extra fluid at aid stations and dumping it over my head early on, wanted to prevent dehydration like in 2017, I think I might have overdone it though - my stomach was super full even 6 or 7 miles in, I couldn&#39;t seem to find a balance</p> <p>14- 6:17</p> <p>15 - 6:37 <strong>(25k - 1:41:11, 20:09 5th 5k, extremely even 5k splits to this point)</strong></p> <p>16- 6:20</p> <p>17- 6:45</p> <p>19 - 6:47 (<strong>30k - 2:01:54, 20:43 6th 5k,</strong> the Newton Hills were noticeable this year and my pace did slow some, but I was still feeling okay - stomach was pretty full as I was probably overhydrating, but still holding it together at this point despite the slight slowdown with the hills)</p> <p>20 - 7:32 (Heartbreak hit me harder this year)</p> <p>21- 6:24</p> <p>22 - 6:14 (back on the horse! or so I thought) <strong>35k - 2:23:08, 21:14 7th 5k,</strong> still a little slippage, but starting to find it again, however, at 22.5, when it looked like I could still bring in a 2:52 or 2:53, I got this massive side cramp and doubled over in pain, I never stopped running, but the pace slowed considerably as I hobbled on, it was at its worst for about a mile then started to recover, though never regained my pace nor did the pain fully subside. I tried to take some extra gatorade around 23 or 23.5 mile marker and it seemed&nbsp; to help some, but I was hunched over still for about a mile. In hindsight, I think I overhydrated with water and washed out my salt (hyponatremia), that caused the side cramp. Next time some salt tabs might have helped. I think the sun coming out in the Newton Hills also led to the humidity ultimately taking its toll. Either way, I didn&#39;t hit the wall, my body simply fought me from this point on. It was disappointing but I kept moving and trying to work through it)</p> <p>23- 6:56 (uh-oh was all that was in my head with the side cramp starting)</p> <p>24- 7:28 (usually a faster mile on Boston course but was dealing with the worst of the cramp here)</p> <p>25- 7:12 (<strong>40k -2:45:34, 22:26 8th 5k</strong>)</p> <p>26 - 7:08</p> <p>last .22 (actually watch had 26.37 since tangents are impossible at Boston) - 2:26</p> <p>FINISH - 2:55:15, 6:41 avg pace</p> <p>Overall, I am really happy with the result of 2:55:15, only 5 seconds slower than my PR. It was a humid day and a lot of people struggled with cramps. I&#39;ve had the side stitch I got today before on training runs and it stopped me dead in my tracks on those occasions. Today, it was an identical cramp but I never thought of stopping, I ran through it. I think it was either a breathing thing or more likely, low sodium. I will experiment with salt tabs on warmer/humider days. I was really wanting a sub-2:50, and even after that didn&#39;t seem feasible, I was holding onto the though I&#39;d go 2:52 possibly, and this was as late as 22 miles in, the wheels came off so quickly in this race, a half-mile later and I was hobbled by the side cramp. In hindsight, the &quot;wheels&quot; never actually &quot;came off&quot;, it wasn&#39;t a full-on blowup, I still kept the paces close and recovered some, it was just enough of a slowdown to cost me 2-3 minutes overall and cost me a PR. Regardless, I am still happy with the effort. 2:55 is a good time on a challenging Boston course and especially given the conditions. It is a Boston PR for me by 3 and a half minutes. All things considered, I am happy to have finished and have done so in a good time.</p> <p>I stayed with my strategy of going out aggressive and seeing how long I could keep it. My half splits were decent - 1:25:25 in the 1st half, 1:29:50 in the 2nd half. Even though it felt like I gave up a ton of time in the 2nd half, I still kept it under 1:30. My 5k splits were encouraging through 30k, especially the first 20k. I was progressively inching faster but keeping my mile times super steady. Lots of good takeaways from today&#39;s race and another reminder of the respect the marathon commands.</p> Mon, 15 Apr 2019 06:00:00 Sun, Apr 14, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-14-2019.html <p>really no rythym to my run today, 3 miles easy but was just not feeling the best + strides, goal tomorrow is 2:50 or better</p> Sun, 14 Apr 2019 06:00:00 Sat, Apr 13, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-13-2019.html <p>4 am run this morning, light snow falling, kind of peaceful, then got to the airport for the flight out to boston</p> Sat, 13 Apr 2019 06:00:00 Fri, Apr 12, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-12-2019.html <p>triple nickels today, felt pretty good, knee held up + strides afterwards</p> Fri, 12 Apr 2019 06:00:00 Thu, Apr 11, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-11-2019.html <p>6.4 on the treadmil this morning, knee was a little tight at the beginning but once i loosened up I felt much better, kept it really easy paced throughout</p> Thu, 11 Apr 2019 06:00:00 Tue, Apr 09, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-09-2019.html <p>easy pace today, knee was feeling tight so iced it all day and slowed it down, 6.1 total in 7:1X pace</p> Tue, 09 Apr 2019 06:00:00 Mon, Apr 08, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-08-2019.html <p>really solid run tonight, hit the first few miles in sub 6:55, just couldnt slow it down, slowed it down the last half though, legs were a little tired and my knee was a little tight + strides</p> Mon, 08 Apr 2019 06:00:00 Sun, Apr 07, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-07-2019.html <p>good run tonight on a warm evening, couldn&#39;t slow it down, hit the first three in 6:48-6:55, then slowed it down as I turned into the wind. Felt pretty easy, 7.8 in 7:00 pace</p> Sun, 07 Apr 2019 06:00:00 Fri, Apr 05, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-05-2019.html <p>Gorgeous day - actually a little warm - 72 at the start, felt so easy today, like I was jogging, hit 7 of the miles 6:58 or under, slowest mile was 7:07, fastest was 6:53, all within 14 seconds of each other, just felt easy and smooth and wasn&#39;t breathing super hard - good sign for Marathon Monday! + Strides and ice bath</p> Fri, 05 Apr 2019 06:00:00 Thu, Apr 04, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-04-2019.html <p>8 tonight - right at 57 minutes, 7:08 avg pace</p> Thu, 04 Apr 2019 06:00:00 Wed, Apr 03, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-03-2019.html <p>morning run today, was thinking about going 9.5, but went a mile less - feet and heels have been sore lately, so playing it safe. relatively even splits - 7:17 avg pace for the 8.5, a little under 1:02. + strides</p> Wed, 03 Apr 2019 06:00:00 Tue, Apr 02, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-02-2019.html <p>7.2 easy tonight, felt ok, 7:09 avg pace</p> Tue, 02 Apr 2019 06:00:00 Mon, Apr 01, 2019 http://JacobFlaws.fastrunningblog.com/blog-04-01-2019.html <p>10.4 miles tonight somewhat uptempo, under 1:13:00, 7:01 avg pace for the run, hit a few under 6:55 pace, felt pretty good and strong, hit the uphills harder + strides</p> Mon, 01 Apr 2019 06:00:00 Sun, Mar 31, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-31-2019.html <p>easy run this morning, 8.3 in 7:25 avg pace, felt like my legs were lead, good to go a little easier</p> <p>271.1 in the month of March, new personal best for me</p> Sun, 31 Mar 2019 06:00:00 Fri, Mar 29, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-29-2019.html <p>really strong long run tonight, 43 degrees at the start with ne winds and started raining about halfway through, stayed really steady throughout, 19.6 in 2:18:34, 7:04 average pace, most miles were clustered pretty close together, slowest was 7:14, fastest was 6:53 but most were right around 7:00, negative split the run by about 20 seconds, 1:09:27 at 9.8, so just a smooth even effort, hit a rough patch around mile 14-16, right after my 2nd gu, just felt a little light headed, kept pushing though and it passed - a good lesson to remember, total mileage in the last 6 days is 75.1, that is an all-time best for me in 6 days + strides</p> Fri, 29 Mar 2019 06:00:00 Thu, Mar 28, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-28-2019.html <p>felt really tired today, slowed down the pace, 7:26 avg for the 8.4</p> Thu, 28 Mar 2019 06:00:00 Wed, Mar 27, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-27-2019.html <p>warm day, 75 degrees, felt really easy for the first 3, after that though my legs felt pretty much like jelly, kept it steady pace wise but felt tired the last half - 1:13:XX, 7:09 avg pace for the 10.3 miles</p> Wed, 27 Mar 2019 06:00:00 Tue, Mar 26, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-26-2019.html <p>long run this morning - 12.5 in 1:31:08, 7:17 avg pace, felt really pretty good throughout minus the legs getting a little tired late in the run + strides</p> Tue, 26 Mar 2019 06:00:00 Mon, Mar 25, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-25-2019.html <p>was gonna go double digits today but had stomach issues, ended it early at 9.1 in 7:20 avg pace, 1:06:44</p> Mon, 25 Mar 2019 06:00:00 Sun, Mar 24, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-24-2019.html <p>10 mile race today, did this one last year so did it again today, great weather at the start, 30 degrees and no wind, just a little chilly. Goal was sub-60 but after halfway, I started feeling the mileage in my legs and had some trouble keeping turnover, either way finished pretty well. Splits:</p> <p>1- 6:06</p> <p>2- 5:59</p> <p>3- 5:53</p> <p>4- 5:51 (23:49, 5:56 avg)</p> <p>5- 5:55 (29:41, 5:56 avg)</p> <p>6- 6:07 (35:49)</p> <p>7- 6:12</p> <p>8- 6:10</p> <p>9- 6:07</p> <p>10- 6:04</p> <p>total - 1:00:30, 6:03 avg pace, overall 30 seconds faster than last year, after cool down 15.2 total today</p> <p>&nbsp;</p> Sun, 24 Mar 2019 06:00:00 Sat, Mar 23, 2019 http://JacobFlaws.fastrunningblog.com/blog-03-23-2019.html <p>easy pace this morning, 5.6 in 34:XX, 7:28 avg pace + strides, goal is sub 1:00:00 tomorrow</p> Sat, 23 Mar 2019 06:00:00