Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Sun, 27 May 2018 01:26:00 FeedCreator 1.7.2 Sat, May 26, 2018 http://JasonDodge.fastrunningblog.com/blog-05-26-2018.html <p>AM: 7.2 miles, averaged 9:03. HR 143.</p> <p>Ran on Spencer Park trails to look for cadence sensor I lost off my bike yesterday. No luck. Megan and I are headed to the western part of the state (Holland/Saugatauck area).</p> Sat, 26 May 2018 06:00:00 Fri, May 25, 2018 http://JasonDodge.fastrunningblog.com/blog-05-25-2018.html <p>AM: 7.6 miles, averaged 8:29. HR 155. Did some strides.</p> <p>PM: 51&#39; ride. HR 123.</p> <p>Evening: 3.3 miles + a short walk with Megan. It's her birthday day. 3.3 miles, averaged 10:14. HR 133</p> Fri, 25 May 2018 06:00:00 Thu, May 24, 2018 http://JasonDodge.fastrunningblog.com/blog-05-24-2018.html <p>Noon: 4.6 miles, averaged 9:52. HR 145.</p> <p>PM: 42&#39; ride. HR 129.</p> <p>Finally got my bike in. It was a beautiful day, so I went out for a short break in ride. I&#39;ve never use clipless pedals, so I am learning but getting it. Other than testing the bike, I have never been on a drop bar bike (other than my sister&#39;s old ten speed, which was cut short when I smashed my jewels). It was a great day for weather and it felt very freeing to be out on the bike. I loved bikes growing up. It brought me a lot of joy in my life. Not sure why I got away from it.</p> Thu, 24 May 2018 06:00:00 Wed, May 23, 2018 http://JasonDodge.fastrunningblog.com/blog-05-23-2018.html <p>AM: 9 miles, averaged 7:57. HR 165.</p> <p><b>10 x 3' w/ 30" Recoveries</b></p> <p>Warmed up 2 miles with strides on a beautiful morning with full sunshine. This was a very tough workout even though the overall paces weren't fast or much faster than parts of my tempo last weekend, but the effort was tough and I really had to focus, particularly on the last 3. Cooled down 2 miles.<p> Wed, 23 May 2018 06:00:00 Tue, May 22, 2018 http://JasonDodge.fastrunningblog.com/blog-05-22-2018.html <p>AM: 8.2 miles, averaged 7:55. HR 160.</p> <p>Sluggish. Picked it up a good deal at the end into the 6:40 range, which was a bit out of the zone.</p> <p>PM: 4 miles, averaged 9:53. HR 132.</p> <p>Ran with Megan</p> Tue, 22 May 2018 06:00:00 Mon, May 21, 2018 http://JasonDodge.fastrunningblog.com/blog-05-21-2018.html <p>AM: 8.2 miles, averaged 7:58. HR 154.</p> <p>Finished strong on my morning run.</p> <p>PM: 4 miles, averaged 9:40. HR 134.</p> <p>Cool and rainy. Nice actually.</p> Mon, 21 May 2018 06:00:00 Sun, May 20, 2018 http://JasonDodge.fastrunningblog.com/blog-05-20-2018.html <p>PM: 6.7 miles, averaged 9:46. HR 134.</p> <p>Late: AIS, hip routine, and push-ups</p> Sun, 20 May 2018 06:00:00 Sat, May 19, 2018 http://JasonDodge.fastrunningblog.com/blog-05-19-2018.html <p>Noon: 15.1 miles, averaged 7:55. HR 160.</p> <p><b>6-mile Aerobic Builder + 6 x 45" Strides</b></p> <p>Warmed up 4 miles. It wasn't too warm but it was quite humid. Decided to work into things and it work very well. I felt quite strong throughout. I decided to take splits from the auto lap, keeping in mind they might be slow and just pay attention to effort. I ended up with a pretty solid cutdown, running <b>6:53, 6:43, 6:34, 6:30, 6:29, 6:17</b>. I jogged for 6 minutes and did 6 x 45" strides with equal jog back. Cooled down 3 miles.</p> <p>I feel like I turned a corner this week. I feel like and am out of that slight slump I had in the weeks following Glass City</p> Sat, 19 May 2018 06:00:00 Fri, May 18, 2018 http://JasonDodge.fastrunningblog.com/blog-05-18-2018.html <p>Lunch: 8.1 miles, averaged 8:01. HR 152. Did some strides.</p> <p>Night: AIS and light hip routine. Push-ups.</p> Fri, 18 May 2018 06:00:00 Thu, May 17, 2018 http://JasonDodge.fastrunningblog.com/blog-05-17-2018.html AM: 5.2 miles, averaged 10:04. HR 133. PM: 4 miles, averaged 10:14. HR 124. Ran with Megan in the afternoon. Took it very slow today and just enjoyed the weather. Thu, 17 May 2018 06:00:00 Wed, May 16, 2018 http://JasonDodge.fastrunningblog.com/blog-05-16-2018.html <p>Lunch: 12.4 miles, averaged 7:57. HR 161.</p> <p><b>10' tempo + 15 x 1' on/off + 10 x 30"</b></p> <p>2 up/2 down</p> <p>It was starting to get warm, but I felt the strongest I have felt in a couple weeks. I had quite a fan club at the park, asking me how fast I was running and how far. Tempo was 6:25 pace, 1' intervals were around 6:00 pace, and 30" were 5:40-5:15. I finished the 30" intervals quite strong. 3' jog after the tempo, 5' jog after the 1' intervals.</p> <p>I started the Stand last night. I used to have a lot of Stephen King, but I thinned out my library. Not sure why that was where I cut. What else would you read over a long break (or during retirement)?</p> <p>I officially broke my 80-day run streak from 2013 in Indiana. I was doing much higher mileage, but sometimes a day comes up when getting a run in is difficult or you just need a day, particularly in heavy marathon training. Those muti-year run streaks are truly impressive.</p> <p>Still waiting for my bike to come in. Very anxious. It feels like the pure joy of Christmas when Christmas is still fun when you are a kid</p> Wed, 16 May 2018 06:00:00 Tue, May 15, 2018 http://JasonDodge.fastrunningblog.com/blog-05-15-2018.html <p>Lunch: 8.4 miles, averaged 7:46. HR 158.</p> <p>Felt quite good.</p> <p>PM: 4 miles, averaged 10:15. HR 130.</p> <p>Ran with Megan. Air clear out. Very comfortable.</p> Tue, 15 May 2018 06:00:00 Mon, May 14, 2018 http://JasonDodge.fastrunningblog.com/blog-05-14-2018.html AM: 6.7 miles, averaged 9:38. HR 141. PM: 4.2 miles, averaged 8:54. HR 157. Was a little anxious this afternoon and it was warmer. HR up a bit. Mon, 14 May 2018 06:00:00 Sun, May 13, 2018 http://JasonDodge.fastrunningblog.com/blog-05-13-2018.html <p>Noon: 13.5 miles, averaged 7:52. HR 166.</p> <p><strong>6-Mile Aerobic Builder</strong></p> <p>It was slow (6:47 average) and I was very tired at the end and slightly gassed. It wasn&#39;t too warm, but everything over 50 degrees during a workout feels warm to me. I turned off my auto lap so as to have no feedback during the workout other than pure effort. I was barely moving for most of the cool down.</p> <p>4 up/3.5 down</p> <p>Still struggling a bit (just don&#39;t feel at all fast or strong and even slow running is sometimes difficult and not effortless), which is frustrating. I don&#39;t expect the paces to drop after a few workouts, but rebuilding has been really hard. I am, however, really enjoying my running and looking forward to getting out every day (and sometimes twice).</p> <p>The good news is that I am down 5-6 pounds from when I started getting back into a groove in February. Currently at my &quot;minimally acceptable year-round&quot; weight.</p> <p>Night: AIS, hip routine, and push-ups</p> Sun, 13 May 2018 06:00:00 Sat, May 12, 2018 http://JasonDodge.fastrunningblog.com/blog-05-12-2018.html PM: 7.1 miles, averaged 9:14. HR 141. First few with Megan. Still slow after that but picked it up the last 8 minutes or so. Finally hit 1000 for the year. Historically, the 1000-mile mark looks like this for me: First full year of running was 2011, and even though I tracked my mileage it would take too much pre-blog digging. 2012: June 24 2013: April 3 2014: April 9 2015: April 4 (the year I ran just under 4000 miles) 2016: April 1 2017: May 8 2018: May 12 Sat, 12 May 2018 06:00:00 Fri, May 11, 2018 http://JasonDodge.fastrunningblog.com/blog-05-11-2018.html <p>PM: 8 miles, averaged 8:09. HR 154. Did some strides.</p> <p>45 degrees and light rain. It felt good. Did some push-ups after.</p> Fri, 11 May 2018 06:00:00 Thu, May 10, 2018 http://JasonDodge.fastrunningblog.com/blog-05-10-2018.html <p>PM: 4.8 miles, averaged 9:25. HR 143.</p> Thu, 10 May 2018 06:00:00 Wed, May 09, 2018 http://JasonDodge.fastrunningblog.com/blog-05-09-2018.html <p>Lunch: 12 miles, averaged 8:10. HR 167.</p> <p><strong>20&#39; Tempo, 5&#39; Jog, 10 x 1&#39; On/Off, 5&#39; Jog, 6 x 30&quot;(1&#39;)</strong></p> <p>I was a bit gunshy after two blown workouts, so I turned off even my autolap and ran truly by feel for the tempo, which worked fine. It was slow overall, but the effort was right (last 10&#39; HR was 180 or above). First 10&#39; were 6:47 pace, next 5&#39; were 6:33, next 5&#39; were 6:22. I decided to do part of the workout on a ~2-mile loop next to the park and do the faster stuff in the park on the dirt.</p> <p>1&#39; efforts were around 10k effort to 5k effort on the last ones. The 30&quot; were a good bit faster. I was pretty spent as the workout spanned the 70 degree range and though dry still is kicking my butt. I was mostly happy to stick with it and finish the workout.</p> <p>I started reading Stephen King&#39;s On Writing in an effort to get back into reading and not be an educated idiot who doesn&#39;t read.</p> Wed, 09 May 2018 06:00:00 Tue, May 08, 2018 http://JasonDodge.fastrunningblog.com/blog-05-08-2018.html <p>AM: 7.8 miles, averaged 8:21. HR 154.</p> <p>Beautiful day out again. Breathing a bit labored still but didn&#39;t push it. Things are in full bloom.</p> <p>PM: 4 miles with Megan, averaged 10:00. HR 132.</p> Tue, 08 May 2018 06:00:00 Mon, May 07, 2018 http://JasonDodge.fastrunningblog.com/blog-05-07-2018.html Lunch: 7.3 miles, averaged 8:52. HR 146, PM: 4 miles, averaged 8:44. HR 147. Weather was perfect today. Breathing still elevated, but felt better. I bought a gravel bike today. I'm beyond excited. I rode BMX bikes when I was younger and into college and I had a mountain bike in college and barely used it. I wanted something for roads as well as the packed dirt around here, so this was the perfect option. My plan is mostly to stay away from cars as the infrastructure for bikes here is worse than running (running is a bit more flexible). Mon, 07 May 2018 06:00:00 Sun, May 06, 2018 http://JasonDodge.fastrunningblog.com/blog-05-06-2018.html PM: 6.7 miles, averaged 8:01. HR 158. Another blown workout. Felt like I could barely breathe on the warmup. Wheezing and rasping. Should have just headed home as I knew the workout wasn't going to work. I got about 1.5 miles in and just gave up. Sun, 06 May 2018 06:00:00 Sat, May 05, 2018 http://JasonDodge.fastrunningblog.com/blog-05-05-2018.html PM: 8 miles, averaged 8:12. HR 168. I kind of overdid it at a department party last night. Running today was very rough. My breathing was extremely elevated, as was my heart rate. Running around town was a zoo and cars were not paying attention. Worst run in years, but the weather was perfect. I do think that some of the pollen is making my breathing difficult. I can feel it even on extremely easy runs. Night: AIS and push-ups Sat, 05 May 2018 06:00:00 Fri, May 04, 2018 http://JasonDodge.fastrunningblog.com/blog-05-04-2018.html PM: 7.2 miles, averaged 8:57. HR 142. Did some strides. Ran the first few with Megan. Fri, 04 May 2018 06:00:00 Thu, May 03, 2018 http://JasonDodge.fastrunningblog.com/blog-05-03-2018.html <p>PM: 7 miles, averaged 9:14. HR 140.</p> <p>Did some push-ups after.</p> Thu, 03 May 2018 06:00:00 Wed, May 02, 2018 http://JasonDodge.fastrunningblog.com/blog-05-02-2018.html PM: 6 miles, averaged 7:50. HR 162. Blown workout. It was dry but 84 degrees and even though I tried to run the right effort I just couldn't do it. Session called for 20' tempo, 5' jog, 10 x 1' on/off, 5' jog, 6 x 30"/1'. I got through just over 18' and my legs were going. Aerobically I was working but the legs were a problem. I jogged for 5 minutes or so and decided not to continue. I ended up walking home as I started to feel really spent. Not too upset as I should have moved it to tomorrow. Lots of time to get workouts in. I need to be smart this summer and just do them on the treadmill when necessary. I doubt we will have the mild summer we had last year. Wed, 02 May 2018 06:00:00 Tue, May 01, 2018 http://JasonDodge.fastrunningblog.com/blog-05-01-2018.html <p>Noon: 8 miles, averaged 8:25. HR 152.</p> <p>PM: 4.2 miles, averaged 9:59. HR 136.</p> <p>Perfect weather. It was around 75-80 when I went out at lunch and dry (20% humidity, which is a real gift in these parts). Ran with Megan in the evening. I made hanger steak tacos and margaritas for dinner.</p> Tue, 01 May 2018 06:00:00 Mon, Apr 30, 2018 http://JasonDodge.fastrunningblog.com/blog-04-30-2018.html <p>PM: 7.2 miles, averaged 8:59. HR 146.</p> <p>We had our end-of-year conference, so I didn&#39;t have time to run. We went out for happy hour beers. I was tempted to skip my run but it was around 70 degrees, dry, and very sunny.</p> <p>&nbsp;</p> Mon, 30 Apr 2018 06:00:00 Sun, Apr 29, 2018 http://JasonDodge.fastrunningblog.com/blog-04-29-2018.html <p>PM: 13.7 miles, averaged 7:18. HR 164.</p> <p><strong>40&#39; Aerobic Builder</strong></p> <p><strong>Splits: 6:38, 6:38, 6:28, 6:33, 6:34, 6:29 (6:34 average)</strong></p> <p>Drove to Stony Creek again today. Beautiful weather and a good number of people out. Warmed up 30 minutes and went into the workout which was fairly hilly. The effort was a touch high and I found it difficult to find rhythm, probably because of all the rollers, false flats, and downs. I struggled the last two miles as my legs were feeling dead. Cooled down 30 minutes.</p> <p>Felt pretty tired after. Warmed up a bit too fast and the effort was a touch too high. Significant GI distress after I got home and throughout the evening.</p> Sun, 29 Apr 2018 06:00:00 Sat, Apr 28, 2018 http://JasonDodge.fastrunningblog.com/blog-04-28-2018.html <p>PM: 8.8 miles, averaged 7:26. HR 159.</p> <p>Drove out to Stony Creek. Rather than doing the loop I did an out and back because I wanted to make the run a bit harder and I still cannot figure out which direction is the harder way. I felt pretty blah the first two miles, but I was suprised to see low 7s after 4 miles as my legs didn&#39;t feel like they were moving that fast. My breathing was fairly moderate to uptempo, which the HR confirmed.</p> <p>It was a bit cold, but that just meant the path wasn&#39;t at all busy.</p> <p>Late: AIS, hip routine, and push-ups</p> Sat, 28 Apr 2018 06:00:00 Fri, Apr 27, 2018 http://JasonDodge.fastrunningblog.com/blog-04-27-2018.html <p>PM: 7.8 miles, averaged 8:24. HR 151. Did some strides.</p> <p>Took it easy, but breathing felt somewhat labored. Might be the spring flora.</p> <p>Late: AIS glute and hamstring&nbsp;</p> Fri, 27 Apr 2018 06:00:00 Thu, Apr 26, 2018 http://JasonDodge.fastrunningblog.com/blog-04-26-2018.html <p>PM: 4.5 miles, averaged 9:55. HR 133.</p> <p>First few with Megan. Beautiful weather.</p> <p>I&#39;ve done some thinking and planning over the last few days and I&#39;m ready to return to serious racing. I&#39;m running Beach to Beacon in August, Detroit International Half in October, and the Houston Marathon in January. The schedule basically gives me 12 weeks between races to do 10k training, half&nbsp;training, and marathon training (actually maybe 13 weeks for that). I&#39;ve never taken such an approach, but I think it&#39;s the right one particularly since it will take me all summer and fall to get into serious PR potential shape. I&#39;m very excited. I&#39;m 33 and started running late. Other than incidentals there&#39;s no reason I don&#39;t have some years ahead of me.</p> Thu, 26 Apr 2018 06:00:00