The Pursuit of sub 16 Running Blog at FastRunningBlog.Com http://JacobFlaws.fastrunningblog.com/ Sat, 19 Aug 2017 01:14:12 FeedCreator 1.7.2 Fri, Aug 18, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-18-2017.html <p>morning run before a day of hiking, did 6 in 7:35, pretty sore and after hiking 6 miles this morning after the run, will probably be sore X2 tomorrow.&nbsp;</p> Fri, 18 Aug 2017 06:00:00 Thu, Aug 17, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-17-2017.html <p>tried for a little tempo today, dialed back the pace a bit, hit 3 miles at 6:14, 6:05, 6:13 then stopped, it was pretty hot so i was tired, 18:32, 6:11 pace, which was about where iw as hoping, did a half mile easy then went hard for 1 more mile on its own, hit 5:55 on that one and was pretty tired afterwards, speedwork tuesday is still weighing on my sore legs, 7.2 total today in 6:41 avg pace all told - with tempo miles</p> Thu, 17 Aug 2017 06:00:00 Wed, Aug 16, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-16-2017.html <p>easy run today, feeling kind of sore 7:20 avg pace + strides</p> Wed, 16 Aug 2017 06:00:00 Tue, Aug 15, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-15-2017.html <p>speedwork on the track tonight, 6x800 at 2:44, 2:42, 2:42, 2:43, 2:41, 2:42 with jogged 400 between each (between 2 and 3 minutes or nearly equal recovery) followed at the end with two 400s with about 1:40 rest between at 78 and 77 seconds, pretty even halfs throughout today, I was really happy with it, most of my 200s were between 39-41 seconds so kept it right on and steady, overall 7.5 with the cooldown and warmup and in-between jogs</p> Tue, 15 Aug 2017 06:00:00 Mon, Aug 14, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-14-2017.html <p>8.1 tonight in 7:16 avg pace, felt ok</p> Mon, 14 Aug 2017 06:00:00 Sat, Aug 12, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-12-2017.html <p>1 mile w/u, tempo today, felt pretty good, goal was 6:00 which is good at altitude for my GHMP, hit my splits at 6:02, 5:54, 6:08, 5:50, 23:54 for 4 miles, one of my better tempos up here and still pretty early in this training cycle. 5:58.5 avg pace. 2.7 c/d</p> Sat, 12 Aug 2017 06:00:00 Fri, Aug 11, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-11-2017.html <p>easy run in the new shoes today, 7:21 pace</p> Fri, 11 Aug 2017 06:00:00 Thu, Aug 10, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-10-2017.html <p>10.3 tonight, 7:14 avg pace, ran harder uphills, felt okay, a little tired and still a little out of breath from the altitude, but got it done. strides after</p> Thu, 10 Aug 2017 06:00:00 Wed, Aug 09, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-09-2017.html <p>back at altitude. 7.4 in 7:19 avg pace, felt okay, started to get a migraine at the end, so that wasn&#39;t good.&nbsp;</p> Wed, 09 Aug 2017 06:00:00 Tue, Aug 08, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-08-2017.html <p>hilly carlisle run, ran hard up the biggest hill, 7:21 avg pace</p> Tue, 08 Aug 2017 06:00:00 Mon, Aug 07, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-07-2017.html <p>easy paced this morning, 7:41avg</p> Mon, 07 Aug 2017 06:00:00 Sun, Aug 06, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-06-2017.html <p>8.2 in 7:09 pace with a 6:54 and 6:41 for just a little GMP + strides</p> Sun, 06 Aug 2017 06:00:00 Fri, Aug 04, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-04-2017.html <p>6.2 at 5:30a in the morning 7:40</p> Fri, 04 Aug 2017 06:00:00 Thu, Aug 03, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-03-2017.html <p>7.5</p> Thu, 03 Aug 2017 06:00:00 Wed, Aug 02, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-02-2017.html <p>8.3 in 7:23&nbsp;pace today, felt pretty okay + strides</p> Wed, 02 Aug 2017 06:00:00 Tue, Aug 01, 2017 http://JacobFlaws.fastrunningblog.com/blog-08-01-2017.html <p>7:27 pace on hilly course in carlisle</p> Tue, 01 Aug 2017 06:00:00 Mon, Jul 31, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-31-2017.html <p>7:25 pace</p> Mon, 31 Jul 2017 06:00:00 Sun, Jul 30, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-30-2017.html <p>7 early in 7:21 avg pace-ish</p> Sun, 30 Jul 2017 06:00:00 Fri, Jul 28, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-28-2017.html <p>6.3 easy in 7:37 avg pace</p> Fri, 28 Jul 2017 06:00:00 Thu, Jul 27, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-27-2017.html <p>easy run today. Very humid.&nbsp;</p> Thu, 27 Jul 2017 06:00:00 Wed, Jul 26, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-26-2017.html <p>decent workout today. 7.2 in just under 55</p> Wed, 26 Jul 2017 06:00:00 Tue, Jul 25, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-25-2017.html Tue, 25 Jul 2017 06:00:00 Mon, Jul 24, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-24-2017.html Mon, 24 Jul 2017 06:00:00 Sun, Jul 23, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-23-2017.html <p>5 back in Colorado - altitude got me&nbsp;</p> Sun, 23 Jul 2017 06:00:00 Fri, Jul 21, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-21-2017.html <p>old shoes for the last run in Krakow before heading back home, 4.6 felt kinda sore + strides</p> Fri, 21 Jul 2017 06:00:00 Thu, Jul 20, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-20-2017.html <p>Final evening run along the Wisla tonight. Only 6 days of training into this new cycle and so I didn&#39;t know what to expect - especially after a full 2 weeks off running and eating pretty horribly. My goal was to maintain a good tempo and hopefully be in the 18:30 (6:00) range. Lot of people showed up tonight which was really awesome. It was super hot all day and even at the 8pm start, it was probably mid-80s, thankfully the sun had dipped down. Got out first mile in 5:46, was amazed at how smooth it felt despite the breathing not feeling as easy. hit the turnaround in 8:5X, was all alone at this point in front, so I knew I&#39;d have to maintain a lot of focus to keep running hard on my own. 2nd mile was 5:34 (11:20, 5:40 pace). last mile I started to feel the lack of overall fitness of this new cycle, but I still cruised home in &nbsp;5:43&nbsp;+ 36&nbsp;seconds roughly for the last .11 for a total of 17:39. By far the best shape I&#39;ve ever started a training cycle in and assuming I can slow down enough on my easy days, I should be in for a really fast half this fall! Looking forward to it!</p> Thu, 20 Jul 2017 06:00:00 Wed, Jul 19, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-19-2017.html <p>another hot one - 7:19 pace</p> Wed, 19 Jul 2017 06:00:00 Tue, Jul 18, 2017 http://JacobFlaws.fastrunningblog.com/blog-07-18-2017.html <p>warm 7:27 pace</p> Tue, 18 Jul 2017 06:00:00