Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Sat, 19 Jan 2019 03:15:21 FeedCreator 1.7.2 Fri, Jan 18, 2019 http://JasonDodge.fastrunningblog.com/blog-01-18-2019.html <p>AM: 65&#39; Spin Class @ Oakland. HR 148. Avg Power 213 Watts.</p> <p>I enjoyed the class. Figured it would make indoor training on the bike more managable. It did. Did some simulated climbing to start working those muscles for spring gravel races.</p> <p>Lunch: 8.3 miles, averaged 9:07. HR 131.</p> <p>PM: 5.3 miles, averaged 10:23. HR 123.</p> <p>Took two naps today. The recovery kind, not the depressed and need to shut out the world kind. It was quite glorious.</p> <p>Night: AIS and PT</p> Fri, 18 Jan 2019 07:00:00 Thu, Jan 17, 2019 http://JasonDodge.fastrunningblog.com/blog-01-17-2019.html <p>AM: 8 miles easy to moderate to harder on the treadmill. HR 152.</p> <p>Treadmill paces felt much harder than outside.&nbsp;Did a short set of weights: bicep curls 2 x 10 @ 70# and 1 x 10 @ 50#; Tri press 3 x 12 @ 50#; Bicep curl (machine 2) 3 x 12 @ 70#?</p> <p>PM: 7 miles, averaged 9:14. HR 132.</p> Thu, 17 Jan 2019 07:00:00 Wed, Jan 16, 2019 http://JasonDodge.fastrunningblog.com/blog-01-16-2019.html <p>AM: 8.3 miles, averaged 10:16. HR 126.</p> <p>Nice morning for a recovery run other than roads being extremely slick. Once I got to the park the gravel had nice grip.&nbsp;</p> <p>PM: 6.8 miles, averaged 9:34. HR 128.</p> Wed, 16 Jan 2019 07:00:00 Tue, Jan 15, 2019 http://JasonDodge.fastrunningblog.com/blog-01-15-2019.html <p>AM/Lunch: 12.4 miles, averaged 8:03. HR 154</p> <p><br /> <strong>20 x 1&#39; On/Off</strong></p> <p>Warmed up 4 miles. Cooled down 3. I did not have much turnover today. Barely 6&#39; pace to start. Finished at 5:20 pace. I was a lot faster several weeks ago, but my legs are loaded with mileage.</p> <p>PM: 4 miles in 45:40 on the treadmill. HR 128.</p> <p>Ran extremely slow to keep HR down. Did a short set of weights after.</p> <p>Pec flys 3 x 12 @ 50#; Chest press 3 x 12 @ 55#; Shoulder press 3 x 8 @ 50#; Pull down 3 x 12 @ 70#</p> Tue, 15 Jan 2019 07:00:00 Mon, Jan 14, 2019 http://JasonDodge.fastrunningblog.com/blog-01-14-2019.html <p>AM: 8.3 miles, averaged 8:29. HR 141.</p> <p>13F/-10.5C. I think these are he coldest temperatures I have run in since my last winter in Indiana. It wasn&#39;t bad, particularly given that the air was nice and still. I have been catching some sunrises, and I have been thinking of all the sunrises I have missed as a runner. I just don&#39;t like to get up and run early. Although not really that early, I have been getting up at a decent hour to get in my morning run before teaching. It feels good.</p> <p>PM: 7 miles, averaged 9:24. HR 129.</p> Mon, 14 Jan 2019 07:00:00 Sun, Jan 13, 2019 http://JasonDodge.fastrunningblog.com/blog-01-13-2019.html <p>Lunch: 8.3 miles, averaged 9:54. HR 126.</p> <p>Felt really good. Cold and a little windy, but nice and sunny.</p> <p>PM: 6.4 miles, averaged 10:09. HR 122.</p> Sun, 13 Jan 2019 07:00:00 Sat, Jan 12, 2019 http://JasonDodge.fastrunningblog.com/blog-01-12-2019.html <p>Lunch/PM: 20.5 miles, averaged 7:19. HR 158.</p> <p><strong>11-Mile Tempo @ Marathon Effort + 6 x 45&quot; Strides</strong></p> <p>Warmed up 4 miles. I felt solid on the warmup. First mile in 8:xx, which usually signals my legs are going to be ready to roll. All links in mechanical chain feel very good currently. The schedule called for 70&#39; @ marathon effort, but I figured I would just round off the miles if I was doing okay.</p> <p>Somewhat slow to start, but the effort was right. Got tired toward the end, but I think that was because my legs haven&#39;t done any sustained longer effort since before Christmas. I didn&#39;t feel completely gassed at the end of the tempo, but I was tired. I still managed my fastest split without burying myself. Effort was high marathon effort, but not out of the zone.</p> <p><strong>Splits: 6:41, 6:41, 6:33, 6:33, 6:33, 6:33, 6:30, 6:32, 6:28, 6:29, 6:14 (6:31 Avg)</strong></p> <p>Jogged about 5&#39; and did my strides with equal distance back to starting point. They weren&#39;t fast, but smooth and controlled. Cooled down 3.4.</p> <p>This is a good place to be 15 weeks out from a marathon. I expect to repeat this workout for a handful of weeks to get the pace down before moving into other workouts that should help me get more comfortable with ~6:00 pace.</p> <p>Night: AIS and PT</p> Sat, 12 Jan 2019 07:00:00 Fri, Jan 11, 2019 http://JasonDodge.fastrunningblog.com/blog-01-11-2019.html <p>AM: 8.3 miles, averaged 8:42. HR 137.</p> <p>PM: Off.</p> <p>Cold this morning (18 degrees). Megan and I are going to Dearborn this evening for dinner with a colleague.</p> <p>Apparently there is a Planet Fitness going in directly behind us in the old Hollywood Markets building. It&#39;s about a two minute walk at most. I guess if we have to live where we are for another year and a half, having a gym that close is a bonus (our complex gym is terrible.</p> Fri, 11 Jan 2019 07:00:00 Thu, Jan 10, 2019 http://JasonDodge.fastrunningblog.com/blog-01-10-2019.html <p>Am/Lunch: 9 miles on the treadmill</p> <p><strong>8 x Hill Blasts w/ 3&#39; Walkabout</strong></p> <p>It was cold and windy and didn&#39;t feel like walking around in the cold, as the last time I did this workout it was warmer, but still had to put my hands down my compression shorts to keep warm. The treadmill worked okay. I did them at 5-6%, but I had to really ramp up the belt speed as the incline tends to slow the belt down. Got the right &#39;pop&#39; after some fussing around. Didn&#39;t feel great on the warmup. Cooled down at a very easy pace.</p> <p>PM: 6.2 miles, averaged 10:03. HR 131.</p> Thu, 10 Jan 2019 07:00:00 Wed, Jan 09, 2019 http://JasonDodge.fastrunningblog.com/blog-01-09-2019.html <p>AM: 8.2 miles, averaged 10:08. HR 128.</p> <p>Was able to keep HR under 130, which should mean my cold is continuing to lift. Wind&nbsp;an blowing snow showers.</p> <p>PM: Off.</p> <p>It was cold and nasty windy. Megan was going out after a meeting for happy hour with her colleagues and asked if I wanted to go, so I caved. I should have a decent week still even with no double on Friday as we are going to Dearborn to have dinner with one of my colleagues.</p> Wed, 09 Jan 2019 07:00:00 Tue, Jan 08, 2019 http://JasonDodge.fastrunningblog.com/blog-01-08-2019.html <p>AM/Lunch: 12 miles, averaged 7:57. HR 156.</p> <p><strong>3-Mile Tempo</strong></p> <p>First faster workout in 3 weeks. Definitely shocked the system. Definitely still sick as this was the faster end of what I was going for 70&#39; a month ago. I&#39;ll take it for today. Felt decent through mile 2 and then struggled, and really tied up the last quater mile. Just under 19&#39;. Workout was supposed to be 20&#39; but I cut it at 3 miles.</p> <p><strong>Splits: 6:17, 6:17, 6:20 (HR 178)</strong></p> <p>Warmed up 4 miles w/ strides. Cooled down 5 miles.</p> <p>PM: 4 miles in 41:30 on the treadmill. HR 141.</p> <p>Did some weights after. Tried a Planet Fitness that was closer, but the treadmills are way too close. It was busy but Megan reminded me the Eve-ers would be out in full force.</p> <p>For future reference and present accountability:</p> <p>Chest press 3 x 12 @ 40#; Row 3 x 10 @ 40#; Pull down 2&nbsp;x 12 @ 40#&amp; 1 x 12 @55#; Shoulder press 3 x 10 @ 40# (horizontal grip); Pec flys 3 x 12 @ 40#</p> <p>&nbsp;</p> Tue, 08 Jan 2019 07:00:00 Mon, Jan 07, 2019 http://JasonDodge.fastrunningblog.com/blog-01-07-2019.html <p>AM: 8.2&nbsp;miles, averaged 8:49. HR 142.</p> <p>Windy and blowing frozen precipitation.</p> <p>PM: 6.8 miles, averaged 9:21. HR 135.</p> <p>Cold rain. Likely one of the least fun weather days I&rsquo;ve had in a while with this double whammy. Cold feels like it&rsquo;s lifting. HR coming down.</p> <p>Night: AIS and PT routine</p> Mon, 07 Jan 2019 07:00:00 Sun, Jan 06, 2019 http://JasonDodge.fastrunningblog.com/blog-01-06-2019.html <p>Noon: 8 miles, averaged 9:46. HR 135.</p> <p>Monday to Sunday = 104 miles. Could set a mileage PR, but I think I will ride this afternoon.</p> <p>PM: 25.7-mile ride. HR 150.</p> <p>Did some laps of Stony Creek as I have been told the gravel is in poor condition currently. Decent effort. Harder than I should have after a 20 miler. My bike muscles were very sore when I got off the bike. TONS of deer. I saw a group of 6 or 7 and a few other smaller groups as I looped the lake.</p> Sun, 06 Jan 2019 07:00:00 Sat, Jan 05, 2019 http://JasonDodge.fastrunningblog.com/blog-01-05-2019.html <p>Lunch/PM: 20 miles, averaged 7:38. HR 165.</p> <p>HR very high. It was a beautiful sunny day in January. I did a regular long run instead of the planned 70&#39; @ marathon effort. Lower-7s were basically marathon effort given my cold. I bonked a bit the last few miles, but not bad.</p> <p>I hit 3000 laps of Spencer Park. I started running there in August 2016 when we got here. It&#39;s slightly over 1 mile and I tend to do most of my running there until the park closes periodically in the winter when the ice isn&#39;t safe.</p> <p>Night: AIS and PT routine&nbsp;</p> Sat, 05 Jan 2019 07:00:00 Fri, Jan 04, 2019 http://JasonDodge.fastrunningblog.com/blog-01-04-2019.html <p>AM: 8.1 miles, averaged 8:30. HR 147.</p> <p>PM: 8 miles, averaged 8:45. HR 145.</p> <p>First day of winter semester. Yep. Starting on a Friday. Solid first day back.</p> <p>I finished the Dark Tower finally. I had 200-300 left when school started in September and didn&rsquo;t get back to it. Quite a narrative.</p> Fri, 04 Jan 2019 07:00:00 Thu, Jan 03, 2019 http://JasonDodge.fastrunningblog.com/blog-01-03-2019.html <p>Lunch: 9 miles, averaged 8:20. HR 154.</p> <p>HR still elevated.</p> <p>PM: 6.2 miles, averaged 9:36. HR 135.</p> <p>Got a call tonight that the University needed a last minute section covered, so I was able to make up for the one that was cut. Of course, I have to be ready to teach it tomorrow afternoon, but I&#39;ll take it.</p> Thu, 03 Jan 2019 07:00:00 Wed, Jan 02, 2019 http://JasonDodge.fastrunningblog.com/blog-01-02-2019.html <p>Lunch: 9 miles, averaged 8:02. HR 160.</p> <p>PM: 6.2 miles, averaged 9:14. HR 142.</p> <p>Heart rate elevated on both runs. Didn&#39;t feel that hard by any means. Weight down, so likely dehydration.</p> <p>Got a phone call that a full-time faculty member&#39;s class didn&#39;t make and that my class is going to them. Pretty bumbed as it means almost no savings for a house down payment this semester.</p> Wed, 02 Jan 2019 07:00:00 Tue, Jan 01, 2019 http://JasonDodge.fastrunningblog.com/blog-01-01-2019.html <p>Lunch: 9 miles, averaged 8:12. HR 150.</p> <p>Feeling a bit better. HR still up, but dropping.</p> <p>PM: 6.2 miles, averaged 9:09. HR 141</p> <p><strong>Brief Notes/Thoughts on 2018</strong></p> <p>It was definitely my most consistent year with 15 days off running (3 in the last week of the year) and only 13 days completely off. I ended with 3520 running miles and put in just over 1000 cycling miles. Started gravel riding at the end of May and cycled a fair amount in June and July, not too much in August, but a lot in September and a decent amount in October with basically nothing in the last two months.</p> <p>I did 5 road races and 1 cyclocross race (the other race was cancelled and I missed a gravel race due to bike issue).</p> <p>Glass City in April was progression workout as I knew all out racing would be disappointing. It was mostly moderate to marathon effort with a few faster miles toward the end (7:13-6:08, with a decent kick for the partial). I did my first Michigan race and won against a younger guy who was likely not having a good day, but I ran really hard that day. Full 5k effort the whole way. Beach to Beacon was a disaster as I blew up and had some difficult family stuff the day before.</p> <p>I then won a local race at Oakland University, which was hilly. I felt great during the race and it was my first indication that I was beginning to return to my old self. I planned then to run Detroit International Half at roughly the same pace with a taper and no Thursday ride (I was close). I didn&#39;t break 1:20, but this again was an indication that I was coming back, particularly as a nasty quad issue slowed my the last 2 miles when I was winding up to crush the last miles. The following weekend I did my first cyclocross race, which was as tough as it was fun. I didn&#39;t get a chance to do more as one was cancelled and the other races would have taken too much travel time away from teaching.</p> <p>Goals for 2019: A slight increase in mileage (~10%) to about my biggest years and around 3000 miles of cycling. I want to run a substantial marathon PR at the end of April. Right now I am shooting for the same pace that I ran Detroit International Half at. This would put my 5&#39; goal window around 2:39-2:44, which is difficult but I think I am certainly capable of it. I ran 2:46 in quite windy conditions on a more challenging course.</p> <p>For cycling I want to enter the Michigan Gravel Race Series and see how I do. I think I need 4-5 races to qualify, 2-3 of which will be in March and April, then in the summer and fall. I want to do the same for cyclocross when that starts in September. Not sure how this will mix with running, but I think it was actually beneficial this fall as I really kept my weight down to the lowest in a couple years. I also strengthen my weak hip a good deal.</p> <p>So that wasn&#39;t short, but it never is.</p> <p>Late: AIS and PT Routine</p> <p>&nbsp;</p> Tue, 01 Jan 2019 07:00:00 Mon, Dec 31, 2018 http://JasonDodge.fastrunningblog.com/blog-12-31-2018.html <p>Lunch: 8 miles, averaged 7:29. HR 165.</p> <p>HR quite elevated, probably due to my cold. Legs felt smooth and powerful despite some muscle deadness from the bike.</p> <p>PM: 6.4 miles, averaged 9:23. HR 156.</p> <p>Megan and I went to the gym. HR still elevated. Did inclines of 1.5-4%. Did some strides. I will likely do a short end of year report. I will say it was a great rebuilding year and my most consistent. 15 total days off. 13 days completely off (still rode those days)</p> <p>Happy New Year!</p> <p>&nbsp;</p> Mon, 31 Dec 2018 07:00:00 Sun, Dec 30, 2018 http://JasonDodge.fastrunningblog.com/blog-12-30-2018.html <p>AM/Lunch: Off. Cold shifted and despite feeling ready to get some miles in I crashed a bit and layed around and ate some nutitious food and read. Took a nap to get some more rest.</p> <p>PM: 15.6-mile ride. HR 139.</p> <p>Decided with the sunshine and fact that I have been dying to get on my bike I figured I would just do a short one to test the bike (given that I haven&#39;t been on it since Bloomer Cx in October) and some cold weather gear. Most of my running stuff will work, but I need some shoe covers.</p> <p>I did manage to avoid wiping out on the Clinton River Trail, which had light packed snow. The issue was that a service vehicle put some ruts down the trail and my front tire washed out. I managed to unclip and not go down. The second time it happened, my right calf cramped so hard from twisting I thought I tore something. Just a bad cramp. I can see why a fat bike would be adventageous.</p> <p>Clothing/Weather Notes for Future Comparison: 36 degree, winds 10 to 15 MPH, humidity 52%, feels like 28 degrees. Wore hat, buff from Detroit 5k, helmet (which I took off without initially), Under Armor base layer, KLM non-thermal long sleeve jersey, and Ice Breaker running jacket (core and arms all good). Heavy gloves specific for cycling (liner gloves as the temp drops might be necessary). Runderwear, 2XU thermal running tights, and regular bibs. Socks = Darn Good light wool. Not warm enough. Probably 40+ would be okay. Jacket blocked wind fairly well, but cannot remember if it specifically is designed to block wind. I think with warmer feet I might be able to get into the low 30s as long as the wind isn&#39;t too strong.</p> <p>Night: AIS and PT routine&nbsp;</p> Sun, 30 Dec 2018 07:00:00 Sat, Dec 29, 2018 http://JasonDodge.fastrunningblog.com/blog-12-29-2018.html <p>Noon: 8 miles, averaged 8:05. HR 153.</p> <p>Weight up from down week and holidays, but I expected that. We go back to school already at the end of this upcoming week. Break is far too short, but the long summers are pretty great.</p> <p>PM: 7.3 miles, averaged 8:56. HR 142.</p> <p>Still a bit of a cold, so I will likely not do the scheduled weekender this weekend and just get two easyish runs on.</p> Sat, 29 Dec 2018 07:00:00 Fri, Dec 28, 2018 http://JasonDodge.fastrunningblog.com/blog-12-28-2018.html <p>PM: 8.5 miles, averaged 9:14. HR 140.</p> <p>First 4+ with Megan. On my second loop I almost got nailed by a skunk. It was in launch mode, but didn&#39;t fire.</p> <p>Thought I might have missed my blogiversary, but it is today and I was glad I didn&#39;t miss the run. We got back to the Detroit area around 4:00. We got a bit of snow in Maine this morning, so driving wasn&#39;t exactly relaxing. However, it did turn to rain farther down the interstate, which helped.</p> Fri, 28 Dec 2018 07:00:00 Thu, Dec 27, 2018 http://JasonDodge.fastrunningblog.com/blog-12-27-2018.html <p>AM: 10 miles, averaged 8:13. HR 156.</p> <p>Dehydrated and diet has been garbage.&nbsp;Felt good to get out. First few with Megan. Quite cold. Back to Michigan tomorrow. We went ice skating and ice fishing with my nieces and nephews and my siblings. It&rsquo;s been a long time since I&rsquo;ve ice skated. The ice was perfect. Rare conditions in these parts. 6-7 inches of smooth black ice.</p> <p>Have a mild but annoying cold. First one since February or March 2017 I think.</p> Thu, 27 Dec 2018 07:00:00 Wed, Dec 26, 2018 http://JasonDodge.fastrunningblog.com/blog-12-26-2018.html <p>Off. Should have got out. First two days off in a row this year.</p> Wed, 26 Dec 2018 07:00:00 Tue, Dec 25, 2018 http://JasonDodge.fastrunningblog.com/blog-12-25-2018.html <p>Off. Knew it was likely.</p> Tue, 25 Dec 2018 07:00:00 Mon, Dec 24, 2018 http://JasonDodge.fastrunningblog.com/blog-12-24-2018.html <p>Lunch: 10 miles, averaged 8:31. HR 140.</p> <p>First few with Megan. Nice and sunny, but cold.</p> Mon, 24 Dec 2018 07:00:00 Sun, Dec 23, 2018 http://JasonDodge.fastrunningblog.com/blog-12-23-2018.html <p>Lunch: 8 miles, averaged 9:10. HR 130.</p> <p>First few w/ Megan. We stayed up late with my Mom. I ate 5 or 6 meatballs and paid for the indigestion during the run and throughout the day. It turned cold again, but it was nice and sunny.</p> Sun, 23 Dec 2018 07:00:00 Sat, Dec 22, 2018 http://JasonDodge.fastrunningblog.com/blog-12-22-2018.html <p>AM: 8 miles, averaged 8:45. HR 140.</p> <p>PM: 6.3 milled, averaged 8:27. HR 142.</p> <p>First few miles with Megan on morning run. It was 50 or so, which is well above normal in these parts. Sunset was 4:02 today.</p> Sat, 22 Dec 2018 07:00:00 Fri, Dec 21, 2018 http://JasonDodge.fastrunningblog.com/blog-12-21-2018.html <p>AM: 7 miles, averaged 8:11. HR 147.</p> <p>Pre-Flight. Legs crabby the last two days. Did a quarter mile pickup at the end around 6&rsquo; pace.</p> Fri, 21 Dec 2018 07:00:00 Thu, Dec 20, 2018 http://JasonDodge.fastrunningblog.com/blog-12-20-2018.html <p>PM: 8.2 miles, averaged 7:56. HR 156.</p> <p>A little rough. Dehydrated.</p> <p>Evening: 4 miles, averaged 9:46. HR 130.</p> <p>Very light rain on both runs. Headed to Maine tomorrow for a week. Hoping to get something in in the morning.</p> Thu, 20 Dec 2018 07:00:00 Wed, Dec 19, 2018 http://JasonDodge.fastrunningblog.com/blog-12-19-2018.html <p>Lunch: 6.8 miles, averaged 9:37. HR 129.</p> <p>PM: 6.8 miles, averaged 9:36. HR 126.</p> <p>Late: AIS, PT routine, and sit ups</p> Wed, 19 Dec 2018 07:00:00 Tue, Dec 18, 2018 http://JasonDodge.fastrunningblog.com/blog-12-18-2018.html <p>PM: 15 miles, averaged 7:23. HR 158.</p> <p><strong>12 x 1k w/ 35&quot; Recoveries</strong></p> <p>I did this workout 2 weeks ago and it is one of the hardest I&#39;ve ever done I think. It was somewhat cold (seasonable) and nice and sunny. I had a perfect 1k loop marked out, but decided the track might be best.</p> <p>Warmed up 3.7 miles with a few strides and a fence jump. They lock the track this time of year, but the fence is low. And someone on the blog once told me, and I am probably misquoting, &quot;A locked track is an invitation to jump the fence.&quot; Other than one set of 200s and maybe one other easy run I haven&#39;t been on the track since 2016 in Philadelphia.</p> <p>My watch ended up splitting early, so I think the paces were generous. I didn&#39;t go solely by my lap timer because I wasn&#39;t 100% committed to running the workout on the track. So most reps were around 3:40 or 3:42, which was on the faster end of what I did two weeks ago. I figure it was probably 8-10 seconds slow, so my 5:50s were low 6s, which is fine. The effort was where it needed to be. The last 3 reps took a lot a grit to complete.</p> <p>Cooled down 3.4 at a mostly honest cool down pace. Glad to get another tough one in.</p> <p>Submitted my grades last night around 11. That was a bit ahead of last fall, which I think was just after 1 AM.</p> Tue, 18 Dec 2018 07:00:00