Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Sat, 22 Sep 2018 20:25:21 FeedCreator 1.7.2 Sat, Sep 22, 2018 http://JasonDodge.fastrunningblog.com/blog-09-22-2018.html <p>Noon: 4.3 miles, averaged 9:26. HR 126.</p> <p>Pre-race shakeout. Very fallish out there.</p> <p>PM: 8.6-mile ride. HR 120.</p> <p>Decided to do a very short ride to do a cyclocross skills session. Probably wish I hadn&rsquo;t done any new movements tomorrow morning, but it was fun. Practiced dismounts and remounts and running with the bike. Then I set up some logs to hurdle over. It&rsquo;s all quite technical. I finished with a hot lap around the lake to take the Strava segment. I now have both the running and cycling KOM.</p> <p>Evening: AIS, light PT routine, and situps</p> Sat, 22 Sep 2018 06:00:00 Fri, Sep 21, 2018 http://JasonDodge.fastrunningblog.com/blog-09-21-2018.html <p>AM: 8.4 miles, averaged 8:24. HR 146.</p> <p>&nbsp; &nbsp; &nbsp;30&rsquo; up, 6 x 20&rdquo; strides, 30&rsquo; down</p> <p>PM: 6.4 miles, averaged ~8:43. HR 135.</p> <p>&nbsp; &nbsp; &nbsp;Humid and windy this morning. Really windy and drier this afternoon. Summer turned &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; - &nbsp; &nbsp;to fall. Misfired the stop on my watch on evening run.&nbsp;</p> <p>&nbsp; &nbsp; &nbsp; &nbsp;Power flickered off and on all day. Currently without power. I put my bike headlight &nbsp; &nbsp; &nbsp; - &nbsp; &nbsp; on to read. Still trying to finish the last Dark Tower book.</p> <p>&nbsp;</p> Fri, 21 Sep 2018 06:00:00 Thu, Sep 20, 2018 http://JasonDodge.fastrunningblog.com/blog-09-20-2018.html <p>AM: 6.2 miles, averaged 8:50. HR 131.</p> <p>Evening: 37.2-mile ride. HR 135.</p> <p>It rained quite a bit today and I wasn&#39;t sure about the ride as I hadn&#39;t heard anything about my bike or if people were riding. Turned out a few were and I got a call that my bike was all built up and ready. I made it in time to put a few final accessories back on and do some test pedaling around the parking lot, and we went out. Cooler but humid. We did a combined ride as there only 6 of us, so the pace was decent but not fast. My HR stayed quite low. We slowed here and there to wait for people. The new bike is incredible.</p> <p>&nbsp;</p> Thu, 20 Sep 2018 06:00:00 Wed, Sep 19, 2018 http://JasonDodge.fastrunningblog.com/blog-09-19-2018.html <p>Lunch: 7.1 miles, averaged 9:11. HR 135.</p> <p>Looks like when the fall air is here I might be out of 10&#39;+ pace purgatory for sensible recovery runs!</p> <p>PM: Off. We did happy hour and appetizers with Megan&rsquo;s colleagues. I had insane heartburn after doing that last week and wasn&rsquo;t in the mood for that even though I wanted to run.</p> Wed, 19 Sep 2018 06:00:00 Tue, Sep 18, 2018 http://JasonDodge.fastrunningblog.com/blog-09-18-2018.html <p>AM: 10 miles, averaged 8:51. HR 137.</p> <p><strong>Stridlek Workout: 2 (8 x 45&quot;)</strong></p> <p>Shorter workout with a race this weekend. 30&#39; up with some light accelerations, the workout with jog back recoveries and&nbsp;5&#39; jog between sets. Cooled down to make it 10 miles. Felt pretty strong and decent overall.</p> <p>PM: 4 miles w/ Megan, averaged 10:11. HR 122.</p> Tue, 18 Sep 2018 06:00:00 Mon, Sep 17, 2018 http://JasonDodge.fastrunningblog.com/blog-09-17-2018.html <p>Lunch: 7.1 miles on the treadmill in 65&#39;. HR 146.</p> <p>&nbsp; &nbsp; &nbsp;Did a easy progression of light to moderate hills.</p> <p>&nbsp; &nbsp; &nbsp;10&#39; each @ 1.5%, 2.5%, 3.5%, 4.5%, 5.5%</p> <p>&nbsp; &nbsp; &nbsp;5&#39; @ 6%</p> <p>&nbsp; &nbsp; &nbsp;10&#39; @ 6.5% (or were the 6%s reversed?)</p> <p>PM: 6.4 miles, averaged 9:25. HR 128?</p> <p>Evening: AIS and light PT routine</p> Mon, 17 Sep 2018 06:00:00 Sun, Sep 16, 2018 http://JasonDodge.fastrunningblog.com/blog-09-16-2018.html <p>Lunch: 6.6 miles, averaged 9:52. HR 129.</p> <p>PM: 6.2 miles, averaged 9:42. HR 130.</p> Sun, 16 Sep 2018 06:00:00 Sat, Sep 15, 2018 http://JasonDodge.fastrunningblog.com/blog-09-15-2018.html <p>Lunch: 8.2 miles, averaged 7:56. HR 152.</p> <p><b>Blown Workout.</b></p> <p>Rx was 25&rsquo; up, 55&rsquo; Aerobic Builder, 5&rsquo; jog, 6 x 45&rdquo; strides, 20&rsquo; down. I got through 20&rsquo; or so and pulled it. It was 80 degrees with 77% humidity and 70 dew point. I haven&rsquo;t been running in those conditions and it showed. Managed 3 miles at 6:47 pace, so much slower than last week but I had fall weather then.</p> <p>Racing a 10k next weekend.</p> <p>PM: 6.7 miles, averaged 9:44. HR 131.</p> <p>First few with Megan. Warm, but drier than in the morning, so quite nice.</p> <p>Late: AIS</p> Sat, 15 Sep 2018 06:00:00 Fri, Sep 14, 2018 http://JasonDodge.fastrunningblog.com/blog-09-14-2018.html <p>Lunch: 6.9 miles. Did some hill blasts.</p> <p>30&#39; warmup, drills and strides, 5 x 8&quot; hill blast, 25&#39; cool down with faster finish</p> <p>PM: 6.2 miles, averaged 9:42. HR 132.</p> <p>Warm but very pleasant. Quiet at the park.</p> Fri, 14 Sep 2018 06:00:00 Thu, Sep 13, 2018 http://JasonDodge.fastrunningblog.com/blog-09-13-2018.html <p>Noon: 7.9 miles, averaged ~8:25. HR ~141.</p> <p>I stopped in the woods for a second and forgot to restart or otherwise flubbed restarting my watch. Kind of anxious and sluggish, so I did a sporadic pickup of ~10&#39; starting a moderate effort to marathon effort, working my way down to 5k pace. The last .75 was 5:53 pace.</p> <p>Evening: 21.3-mile ride. HR 149.</p> <p>Picked up a demo bike and a little over halfway through the ride dropped a chain and somehow wound it around the bottom bracket and inner chain ring. The frame is scratched and likely damanged. I felt really awful even if it was just a freak thing.</p> <p>I was on pace for roughly 20MPH (was at 19.8 when the chain went) as we did a combined ride that got a little hot. I felt great and was well on my way to a course PR. Instead I was on the side of the road feeling like an idiot.</p> Thu, 13 Sep 2018 06:00:00 Wed, Sep 12, 2018 http://JasonDodge.fastrunningblog.com/blog-09-12-2018.html <p>Lunch: 6.4 miles, averaged 10:07. HR 131.</p> <p>PM: 5.2 miles, averaged 10:30. HR 119 (somewhat suspect given that it dropped off).</p> <p>Went to a post-meeting happy hour even though it wasn&#39;t my meeting. I paid dearly for the even the lightish sampling of some appetizers on this run. Atomic indigestion. Could have been the beer too, but I think a jalapeno on the nachos more likely.</p> <p>The bike shop is loaning me a demo model for the ride tomorrow and my new rig should be in next week. It&#39;s going to be incredible.</p> Wed, 12 Sep 2018 06:00:00 Tue, Sep 11, 2018 http://JasonDodge.fastrunningblog.com/blog-09-11-2018.html <p>AM: 10.7 miles, averaged 8:20. HR 155.</p> <p><strong>20 x 1&#39; On/Off</strong></p> <p>30&#39; up/20 down. Did a few strides during the warmup. Weather was very pleasant. Park was pretty empty. I felt quite strong and my turnover was good. Paces did not reflect how fast it felt, but they are just 1&#39; intervals. Finished the last two strong and was working pretty good on the last one.</p> <p>PM: 4 miles, averaged 10:27. HR 127.</p> <p>Ran w/ Megan.</p> Tue, 11 Sep 2018 06:00:00 Mon, Sep 10, 2018 http://JasonDodge.fastrunningblog.com/blog-09-10-2018.html <p>Lunch: 8.1 miles, averaged 8:00. HR 154.</p> <p>Ran on and near campus for a change of scenary and some hills. About 450 feet of gain, which is probably 10 times my usual route.</p> <p>PM: 6 miles, averaged 10:04. HR 129. First few with Megan.</p> <p>Late: AIS and lightish PT routine.</p> Mon, 10 Sep 2018 06:00:00 Sun, Sep 09, 2018 http://JasonDodge.fastrunningblog.com/blog-09-09-2018.html <p>AM: 6 miles, averaged 10:52. HR 122.</p> <p>PM: 4.25 miles, averaged 10:32. HR 121.</p> Sun, 09 Sep 2018 06:00:00 Sat, Sep 08, 2018 http://JasonDodge.fastrunningblog.com/blog-09-08-2018.html <p>Noon: 14.1 miles, averaged 7:41. HR 155.</p> <p><strong>50&rsquo; Aerobic Builder + 6 x 20&rdquo; Strides</strong></p> <p>Warmed up 25&#39;, covered 7.7 miles in 50&#39; (<strong>6:29 average w/ 171 BPM</strong>), 5&#39; jog, 6 x 20&quot; strides, and a 20&#39; cool down.</p> <p>The weather was very fallish and that helped. I didn&#39;t take splits, but the loop is just over a mile, so I had some idea how fast I was running. I was suprised to see that the overall average at the end was at or just under 6:30. Judging from Strava, most were consistently 6:25-6:28. My breathing was good and I nailed the 170 BPM mark without looking. My legs were sluggish after 3-4 miles, but that is due to mileage and hill blast yesterday, which reminds me . . . my calves were quite sore and tight. That&#39;s pretty rare for me.</p> <p>PM: 4.2 miles, averaged 10:14. HR 129.</p> <p>Missed Megan as I didn&#39;t get back from the grocery store in time but saw her coming back on her run.</p> <p>I didn&#39;t expect this week to be as big as it was. I did double 6 days, which is probably a PR or tied for one. If I double tomorrow, that will be a full week of double. Traditionally, I have done up to 5 doubles, with a single on a long run day and then one easy single day of ~1 hour. I also think this is my biggest week since leaving Philadelphia, but I need to check.</p> <p>My last week in the 90s was March/April 2016. I have had a few 80-mile weeks since then, but a pretty steady diet of 65-75 the last 12 months.</p> <p>&nbsp;</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 08 Sep 2018 06:00:00 Fri, Sep 07, 2018 http://JasonDodge.fastrunningblog.com/blog-09-07-2018.html <p>Lunch: 7.8 miles. Did some hill blasts.</p> <p>Did an introductory hill blast workout of 4 x 8&quot;. Warmed up 30&#39;, did drills and strides, the blasts w/ 2.5&#39;-3&#39; walkabout recovery, 30&#39; down. The cool down was fairly quick with a 6:30 last mile. I was anxious and ticked off, but the workout was okay. I need to work on my form for the drills.</p> <p>PM: 6 miles, averaged 9:29. HR 131.</p> <p>Very much like fall. Got a call from KLM and Specialized is going to send a new frame. That&rsquo;s pretty serious service from both parties, particularly within 24 hours.</p> <p>&nbsp;</p> Fri, 07 Sep 2018 06:00:00 Thu, Sep 06, 2018 http://JasonDodge.fastrunningblog.com/blog-09-06-2018.html <p>AM: 7.6 miles, averaged 8:48. HR 141. Did some strides.</p> <p>PM: 5.1 miles, averged 8:52. HR 141.</p> <p>No ride tonight as I found out my frame is cracked. They are going to see if Specialized will warranty it. I hope they do. I am still paying for that thing. I&#39;m only slightly panicked though.</p> <p>Night: AIS, PT routine, situps and pushups</p> <p>Might actually go to bed at a decent time tonight.</p> Thu, 06 Sep 2018 06:00:00 Wed, Sep 05, 2018 http://JasonDodge.fastrunningblog.com/blog-09-05-2018.html <p>Lunch: 6.1 miles on the treadmill in 65&rsquo;. HR 128.</p> <p>Good first day of teaching. Nice to feel like I contribute to society again.&nbsp;Blocked out a good chunk in the middle of the day to run, do lunch, work. Getting up at 6:45 and not eating until 2 was a little rough, especially after 18 hours of exercise last week.&nbsp;</p> <p>PM: 6.4 miles, averaged 10:11. HR 132.</p> <p>Hot day, but a front started to come through and it was a very nice run. A few sun showers and a great rainbow. My swan is back at the park. It knows when the fair weather folks are gone.</p> <p>&nbsp;</p> Wed, 05 Sep 2018 06:00:00 Tue, Sep 04, 2018 http://JasonDodge.fastrunningblog.com/blog-09-04-2018.html <p>Lunch: 11.4 miles in 1:33. HR 155.</p> <p><strong>24&#39; Tempo @ 10-Mile Effort + 6 x 45&quot; Strides</strong></p> <p>30&#39; up/20&#39; down. Same as the previous weeks, but with an additional 2 minutes. I managed to feel great, breaking the tempo into 6&#39; sections for 18&#39;. I went:</p> <p>6&#39; @ 9.5</p> <p>6&#39; @ 9.6</p> <p>6&#39; @ 9.7</p> <p>2&#39; @ 9.8</p> <p>1&#39; each @ 9.9, 10.0, 10.1, 10.2</p> <p>HR 176 for the tempo.</p> <p>PM: 35&#39; shakeout (11:04 pace). HR 134.</p> <p>Still pretty uncomfortable out there. First day of school tomorrow.</p> Tue, 04 Sep 2018 06:00:00 Mon, Sep 03, 2018 http://JasonDodge.fastrunningblog.com/blog-09-03-2018.html <p>Lunch: 8.4 miles in 65&#39; on the treadmill. HR 148.</p> <p>Did 10&#39; progressions from 6.5-9.0 w/ last 15&#39; @ 9.0.</p> <p>PM: 6 miles, averaged 9:56. HR 131.</p> <p>First 4 w/ Megan. Rained a good bit and we got a thunderstorm. I was able to get in 60&rsquo; without incident.</p> Mon, 03 Sep 2018 06:00:00 Sun, Sep 02, 2018 http://JasonDodge.fastrunningblog.com/blog-09-02-2018.html <p>Lunch: 6.9-mile ride to the gym. HR 103.</p> <p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 6.2 miles in 65&rsquo; on the treadmill. HR 118.</p> <p>&nbsp; &nbsp; &nbsp; &nbsp; &nbsp; &nbsp; 9.7-mile ride home. HR 115.</p> <p>Did some single track and technical skills course work. I wiped out a few times, notably on some logs. Two kids on mountain bikes came the other way, gracefully making their way over. I also got of the bike and carried and ran it up a steep hill. Those shoes are not made for trail running.</p> <p>Late: AIS, PT routine, situps</p> Sun, 02 Sep 2018 06:00:00 Sat, Sep 01, 2018 http://JasonDodge.fastrunningblog.com/blog-09-01-2018.html <p>Lunch: 6.8-mile ride to the gym. HR 122.</p> <p>13.5 miles in 1:45 on the treadmill. HR 156.</p> <p><strong>45&rsquo; Aerobic Builder + 6 x 20&rdquo; Strides</strong></p> <p>25&rsquo; warmup, progressing to just under workout pace. Set the machine to 9.0 for 10&rsquo; then 9.1 and kept it there until maybe 6-8&rsquo; left and went from 9.2-9.4. HR right at 170 average. 5&rsquo; jog, then 6 x 20&rdquo; strides @ 11.0-11.3. 20&rsquo; cool down. Felt quite strong. I&rsquo;ll move workouts back outside when the weather is more favorable. Right now the mill is helping me find my rhythm and run at the right effort.</p> <p>8.2-mile ride back home. HR 129. Did a detour to KLM to get some chain lube and bike lights.</p> Sat, 01 Sep 2018 06:00:00 Fri, Aug 31, 2018 http://JasonDodge.fastrunningblog.com/blog-08-31-2018.html <p>AM: 6.3 miles, averaged 10:19. HR 127.</p> <p>HR was good a solidly low this morning. Pleasant morning. Couldn&#39;t sleep, so I read for a bit and got out at a for-me-reasonable hour. Jumped a deer.</p> <p>PM: 7 miles, averaged 9:17. HR 139.</p> <p>First few with Megan. Great weather. Warm, but not hot, and dry.</p> <p>Late: AIS, PT routine, situps, and pushups</p> Fri, 31 Aug 2018 06:00:00 Thu, Aug 30, 2018 http://JasonDodge.fastrunningblog.com/blog-08-30-2018.html <p>Lunch: 8.3 miles, averaged 7:48. HR 164. Did some strides.</p> <p>Effort was quite moderate, but I felt pretty good, especially because I am either runnning 10&#39;+ miles mostly or mid- to low-6&#39; for workouts with nothing in between.</p> <p>PM: 37.2-mile ride. HR 159.</p> <p>Weird ride that was not combined but things were confusing and the B group leader got dropped (not supposed to happen). I felt terrible, then felt quite good. My strongest ride yet actually. 18.5 MPH for the total ride. 19MPH for the 50k loop. Basically a 2-hour high moderate run effort (but max HR and zones are not equivalent between sports as I understand).</p> Thu, 30 Aug 2018 06:00:00 Wed, Aug 29, 2018 http://JasonDodge.fastrunningblog.com/blog-08-29-2018.html <p>Lunch: 6.1 miles, averaged 10:39. HR 136.</p> <p>PM: 6.4 miles, averaged 10:13. HR 142.</p> Wed, 29 Aug 2018 06:00:00 Tue, Aug 28, 2018 http://JasonDodge.fastrunningblog.com/blog-08-28-2018.html <p>Noon: 11.3 miles in 1:31 on the treadmill. HR 155.</p> <p><strong>22&rsquo; Tempo @ 10-Mile Effort + 6 x 45&rdquo; Strides</strong></p> <p>Decided to do this one on the treadmill again due to weather and for consistency. Warm up 30&rsquo; as I did last week with 20&rsquo; slow and 10&rsquo; progressing to workout speed. It seems to work well. Started at 9.5 and held that for most of it but bumped it up over the last 8&rsquo; going through the top of the 9MPH range and finishing the last 2&rsquo; @ 10.3. 5&rsquo; jog, then 6 x 45&rdquo; strides starting at 10.6 and finishing the last one @ 11MPH. 20&rsquo; cool down. This was a solid workout. HR 177 for the tempo, so maybe slightly high for the prescription, but close.</p> <p>PM: 35&rsquo; shakeout. HR 140.</p> <p>Hot out.</p> Tue, 28 Aug 2018 06:00:00 Mon, Aug 27, 2018 http://JasonDodge.fastrunningblog.com/blog-08-27-2018.html <p>Lunch: 7.2 miles in 65&rsquo; on the treadmill. HR 139.</p> <p>Did some 10&rsquo; hills. Nasty outside and wasn&rsquo;t feeling it.</p> <p>10.2-mile ride to test a commute route. HR 148.</p> <p>PM: 6.5 miles in 60&rsquo; at the Oakland fitness center.&nbsp;HR 135.</p> <p>10.8-mile ride home. HR 132.</p> <p>Got a locker, which I couldn&rsquo;t seem to get open. The shower was freezing. Good to get the bugs of commute life worked out now.</p> <p>Late: AIS, PT routine, and pushups</p> <p>Looks like I hit the 2000-mile mark. The annual history report:</p> <p>2012 October 18</p> <p>2013 July 20</p> <p>2014 July 25</p> <p>2015 July 6! (This was the year I ran just shy of 4000 miles)</p> <p>2016 August 23 (Despite hitting 1000 on April 1, a PR by about a week)</p> <p>2017 September 17</p> <p>2018: August 27</p> Mon, 27 Aug 2018 06:00:00 Sun, Aug 26, 2018 http://JasonDodge.fastrunningblog.com/blog-08-26-2018.html <p>PM: 8 miles, averaged 8:10. HR 157.</p> <p>Didn&rsquo;t get back in time to get a workout, but I got a run in. People at the park were driving me nuts and blocking the path. Started a hot mile to blow off some steam, but only got through .3 before pulling back.</p> <p>Evening: AIS, PT routine, situps and pushups</p> Sun, 26 Aug 2018 06:00:00 Sat, Aug 25, 2018 http://JasonDodge.fastrunningblog.com/blog-08-25-2018.html <p>Unplanned day off.</p> <p>Was supposed to get up and do a workout but didn&rsquo;t. We drove to Traverse City for the night. We went to Short&rsquo;s Brewing.&nbsp;We had an incredible meal and a decadent ice cream. I drank too much.&nbsp;</p> Sat, 25 Aug 2018 06:00:00 Fri, Aug 24, 2018 http://JasonDodge.fastrunningblog.com/blog-08-24-2018.html <p>Lunch: 6.8 miles, averaged 9:30. HR 137.</p> <p>PM: 6.2 miles, averaged 9:47. HR 133.</p> <p>First few w/ Megan on the PM run, which broke the four hour between runs rule, but we had to be somewhere by 6. Headed north for a short overnight trip tomorrow afternoon.</p> Fri, 24 Aug 2018 06:00:00 Thu, Aug 23, 2018 http://JasonDodge.fastrunningblog.com/blog-08-23-2018.html <p>Lunch: 7.7 miles, averaged 8:30. HR 158. Did some strides.</p> <p>Felt great then felt terrible. Breathing was very rough for some reason despite comfortable conditions. Breathing was very high during the strides. Had heartburn and indigestion too. I&rsquo;m not sure what caused it as I only had a few dates.</p> <p>Finished the sixth Dark Tower book and started the last one before my run</p> <p>Evening: 36.5-mile ride. HR 162.</p> <p>Good pace of 18+ over mostly gravel with decent hills. Felt better than I did on my run. We did a combined group ride, which I like. I can&rsquo;t ride with the drop group, but sometimes I want to ride harder than ~16-17 MPH for the B group.</p> <p>&nbsp;</p> Thu, 23 Aug 2018 06:00:00 Wed, Aug 22, 2018 http://JasonDodge.fastrunningblog.com/blog-08-22-2018.html <p>Lunch: 6.1 miles, averaged 10:43. HR 128.</p> <p>PM: 6.3 miles, averaged 10:18. HR 126.</p> <p>First few w/ Megan in the afternoon. Felt like fall today. It was glorious.</p> <p>Late: AIS, PT routine, pushups and situps. Broke the 60 mark for 1&#39; on the pushups. Some of them might not have been very pretty.</p> Wed, 22 Aug 2018 06:00:00