Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Sun, 21 Jul 2019 11:13:51 FeedCreator 1.7.2 Sat, Jul 20, 2019 http://JasonDodge.fastrunningblog.com/blog-07-20-2019.html <p>Lunch: off. Slept too late. Hungover. Takes a good one for me to miss a run.</p> <p>PM: 4 miles on the treadmill. HR 137.&nbsp; + 20&#39; StairMaster. HR 144.</p> <p>Legs were quaky and I was a bit dizzy and off balance, so I cut it short and did some cross training, which felt fine. I have had pressure in my right ear for a day or so and think it is from sweat as opposed to the swimming we did in Maine. Hoping it is not an ear infection.</p> <p>Night: AIS, PT, and planks (been a long time)</p> Sat, 20 Jul 2019 06:00:00 Fri, Jul 19, 2019 http://JasonDodge.fastrunningblog.com/blog-07-19-2019.html <p>Lunch: 8.2 miles on the treadmill. HR 144.</p> <p>Temp 90, dew point 76, humidity 63%. Heat index 102. Wasn&#39;t running outside.</p> <p>PM: 4.2 mile on the treadill. HR 139. Did some strides.</p> Fri, 19 Jul 2019 06:00:00 Thu, Jul 18, 2019 http://JasonDodge.fastrunningblog.com/blog-07-18-2019.html <p>Lunch: 8.5 miles, averaged 10:11. HR 160.</p> <p>Rough run. It was about 86 to start and around 89-90 to finish. Not too muggy, but I though I would have to walk a couple miles. I stopped for water at the park and just bulled through. Even with a very easy pace it was very hard (about marathon effort).</p> <p>PM: 37.2-mile ride. HR 168.</p> <p>Thursday Night Dirt. Very hard effort in the 90-degree heat. I was just going to ride easy, but I chased the lead group who was riding somewhat fast but not hammering. It was basically 50k race effort for me but in 90 degree heat. We slowed down in places to collect people and I slowed up to make sure one of the ladies had someone to ride with and knew where to go. Lost a lot of water weight on this one. Nice to back on the bike after about 10 days off.</p> <p>It&#39;s going to be very warm and muggy the next two days. I will likely be inside for most of it.</p> Thu, 18 Jul 2019 06:00:00 Wed, Jul 17, 2019 http://JasonDodge.fastrunningblog.com/blog-07-17-2019.html <p>AM/Lunch 8.5 miles on the treadmill. HR 146.</p> <p>Weights after: Incline curls 3 x 15 @ 12# ea.; Incline bench 3 x 15 @ 17.5 ea.; Flat bench 3 x 5 @ 17.5 ea. Flat flys 3 x 14 @ 12# ea.; hammer curls 30 ea. @ 12#</p> <p>PM: 4 miles w/ Megan, averaged 9:40. HR&nbsp; 142.</p> <p>It was fairly warm and decently muggy today. Megan was on the move and had me working a bit harder than my standard shakeout effort. Good run though. We might be flirting with double digits on Friday and Saturday low on Friday Saturday will be close to 80 degrees.</p> <p>Night: AIS and PT</p> Wed, 17 Jul 2019 06:00:00 Tue, Jul 16, 2019 http://JasonDodge.fastrunningblog.com/blog-07-16-2019.html <p>Lunch/PM: 11.2 miles, averaged 9:51. HR 145.</p> <p>Rough run, but that wasn&rsquo;t surprising.&nbsp;First few with Megan. Last day in Maine. It was a good trip. Much better than last summer. I can really feel my glutes from the hills. Mild compared to some places, but it&rsquo;s closer to mountain climbing when compared to my typical Michigan routes.</p> Tue, 16 Jul 2019 06:00:00 Mon, Jul 15, 2019 http://JasonDodge.fastrunningblog.com/blog-07-15-2019.html <p>AM: 4.1 miles, averaged 9:33. HR 135.</p> <p>PM: 4 miles, averaged 10:28. HR 129.</p> <p>Barefoot beach jog in the PM. It was nice. We went swimming. The water was 54-56 degrees. Nice day. Headed back to Michigan tomorrow.</p> <p>&nbsp;</p> Mon, 15 Jul 2019 06:00:00 Sun, Jul 14, 2019 http://JasonDodge.fastrunningblog.com/blog-07-14-2019.html <p>Lunch/PM: 11.2 miles, averaged 9:08. HR 147.</p> <p>First few with Megan. Got in some solid hills this week.</p> Sun, 14 Jul 2019 06:00:00 Sat, Jul 13, 2019 http://JasonDodge.fastrunningblog.com/blog-07-13-2019.html <p>Day off.</p> <p>We had a nice day at my sister&rsquo;s camp on the lake.&nbsp;</p> Sat, 13 Jul 2019 06:00:00 Fri, Jul 12, 2019 http://JasonDodge.fastrunningblog.com/blog-07-12-2019.html <p>Lunch/PM: 10 miles, averaged 9:09. HR 138.</p> <p>First few with Megan.</p> <p>PM: AIS, PT, pushups throughout the day, light core.</p> Fri, 12 Jul 2019 06:00:00 Thu, Jul 11, 2019 http://JasonDodge.fastrunningblog.com/blog-07-11-2019.html <p>Noon: 10.7 miles, averaged 9:01. HR 143.</p> <p>Did some pushups. Trying not to eat too much but it&rsquo;s impossible here. Might get out again later, might not.</p> Thu, 11 Jul 2019 06:00:00 Wed, Jul 10, 2019 http://JasonDodge.fastrunningblog.com/blog-07-10-2019.html <p>Noon: 10.1 miles, averaged 10:51. HR 128.</p> <p>In Maine. Got in around midnight and stayed up late with my mom.</p> <p>First few with Megan. Weather is good.</p> Wed, 10 Jul 2019 06:00:00 Tue, Jul 09, 2019 http://JasonDodge.fastrunningblog.com/blog-07-09-2019.html <p>AM/Lunch: 13.3 miles, averaged 8:11. HR 162.</p> <p><strong>4-Mile Progressive Tempo + 8 x 45&quot; Strides</strong></p> <p>We have a late flight to Maine today, so I was glad to sneak in a workout before travel. Warmed up 3 miles with a few light strides. It was warm out (80 degree to finish), but very dry, so I made it through okay. Much better than I bombed workout last week.</p> <p><strong>Splits: 7:13, 7:01, 6:41, 6:24</strong></p> <p>Jogged a mile and then did 8 x 45&quot; strides with 75&quot; recovery jogs. Cooled down ~3.25 miles.</p> <p>I was happy to get through the workout and get on my way back to running faster.</p> <p>PM: AIS, PT, light core, pushups&nbsp;</p> Tue, 09 Jul 2019 06:00:00 Mon, Jul 08, 2019 http://JasonDodge.fastrunningblog.com/blog-07-08-2019.html <p>AM: 4.3 miles, averaged 9:13. HR 134.</p> <p>Megan and I had lunch with some friends who were traveling back to Buffalo from northern Michigan.</p> <p>PM: 10.5 miles, averaged 9:08. HR 142.</p> <p>Tired. Beautiful evening for a run.</p> Mon, 08 Jul 2019 06:00:00 Sun, Jul 07, 2019 http://JasonDodge.fastrunningblog.com/blog-07-07-2019.html <p>AM: 48-mile ride. HR 139.</p> <p>Did my first D-Ride (&quot;Detroit Ride&quot;) with the guys as one of them is leaving for 6 months to work in China. The ride starts from the other bike shop location in Birmingham (a wealthy suburb north of Detroit) and goes through some of the other suburbs and into Downtown Detroit. They sometimes do Belle Isle, but it is closed due to flooding. I had to get up early for this one, but I am glad I did it as it was a blast and a great way to see the city.</p> <p>I would like to do more of these, but I will have to do long runs on Friday or it will likely eat too much into recovery as some portions guys would take off and I had to grind to keep up (though I did much better in the second half I was able to chase some of the guys who were breaking away who were on road bike. Admittedly, they could have dropped me had it come down to it, but my strength this year has made amazing improvements). Longest road ride so far. Definitely one to do in a group and not solo.</p> <p>PM: 4 miles with Megan, averaged 9:53. HR 128.</p> <p>Beautiful out. Summer is half over. Been great so so far. I am very fortunate to be able to do what I do. Megan and I are headed to Maine for a week on Tuesday.</p> Sun, 07 Jul 2019 06:00:00 Sat, Jul 06, 2019 http://JasonDodge.fastrunningblog.com/blog-07-06-2019.html <p>Noon: 8.6 miles, averaged 9:24. HR 154.</p> <p>Humid hills. Worse conditions of the year so far. Mostly manageable except for the last mile and a half.</p> <p>PM: 4 miles w/ Megan, averaged 9:59. HR 129.</p> Sat, 06 Jul 2019 06:00:00 Fri, Jul 05, 2019 http://JasonDodge.fastrunningblog.com/blog-07-05-2019.html <p>Lunch: off. Didn&#39;t feel like running in the heat.</p> <p>PM: 9.2 miles on the treadmill + hill blasts&nbsp;</p> <p><b>1 hour progression + 8 x 8&rdquo; Hill Blasts + 2 mile steady down</b></p> Fri, 05 Jul 2019 06:00:00 Thu, Jul 04, 2019 http://JasonDodge.fastrunningblog.com/blog-07-04-2019.html <p>Noon: 8.5 miles, averaged 11:26. HR 126.</p> <p>Did what I had to do to keep HR under 130. Sub-5:00 hour marathon pace is apparently what it took.</p> <p>PM: off. Did a solid weight session though.</p> <p>Megan wanted to go over to Planet Fitness and I didn&#39;t put enough time between runs and I was planning to do weight anyway, so I took the afternoon off from running.</p> <p>Bench/Dumbell Routine:</p> <p>Incline curls 3 x 15 @ 12#, inclinde bench press 3 x 20 @ 17.5# (ea); flat bench press 3 x 20 #@ 17.5# (ea); flat flys 3 x 20 @ 12#; hammer curls 30 ea. @ 12#; dumbell side bends 3 x 15 @ 20# ea side; barbell durls 3 x 15 @ 30#</p> <p>Machines:</p> <p>tri press 3 x 20 @ 50#; bicep machine 1 3 x 20 @ 50#; shoulder press 3 x 15 @ 30#; rows 3 x 20 @ 40# pull downs 3 x 20 @ 60#;</p> <p>Captain&#39;s chair and hip stetching between sets on the bench.&nbsp; Definitely the most involved weight routine I have done.</p> Thu, 04 Jul 2019 06:00:00 Wed, Jul 03, 2019 http://JasonDodge.fastrunningblog.com/blog-07-03-2019.html <p>Lunch: 10 miles on the treadmill. HR 154.</p> <p>25&rsquo; easy progressive warmup, then 15&rsquo; @ 8.0, 10&rsquo; @ 8.5, 5&rsquo; @ 9.0, 5&rsquo; @ 7.0, then cooled down with strides to 10 miles. This was the workout I wrote for yesterday, could&rsquo;ve pushed the last 5&rsquo; had I done it yesterday. Gives me a good benchmark for treadmill efforts.</p> <p>PM: off.</p> <p>Headed to Toledo for a Fourth of July party.</p> Wed, 03 Jul 2019 06:00:00 Tue, Jul 02, 2019 http://JasonDodge.fastrunningblog.com/blog-07-02-2019.html <p>AM/Lunch 7.1 miles, averaged 8:28. HR 156.</p> <p><strong>Blown Workout </strong></p> <p>Scheduled for 4 miles around marathon effort working down to half marathon effort. Tried to get the effort right in the heat but my HR blew up. I should have done the workout on the treadmill as planned.</p> <p>PM: 5.6 miles on the treadmill. HR 141.</p> <p>Started out very slow, but had a solid progression toward the end. Felt great.</p> <p>Night: AIS, PT, and pushups</p> Tue, 02 Jul 2019 06:00:00 Mon, Jul 01, 2019 http://JasonDodge.fastrunningblog.com/blog-07-01-2019.html <p>AM/Lunch: 10.2 miles, averaged 10:00. HR 139.</p> <p>Did some strides. Ran a little single track to mix it up.</p> <p>PM: 4.3 miles, averaged 10:27. HR 127.</p> <p>Hot out there, but it is July.</p> Mon, 01 Jul 2019 06:00:00 Sun, Jun 30, 2019 http://JasonDodge.fastrunningblog.com/blog-06-30-2019.html <p>Lunch: 4.7 miles, averaged 11:07. HR 120.</p> <p>PM: 64.7&ndash;mile ride. HR 141.</p> <p>Good ride. Hit a few new gravel roads, but mostly the familiar ones. Took 3 gels but ran out of fluids a bit before the three hour mark. Just under 4 hours.</p> Sun, 30 Jun 2019 06:00:00 Sat, Jun 29, 2019 http://JasonDodge.fastrunningblog.com/blog-06-29-2019.html <p>Lunch/PM: 16.2 miles, averaged 9:13. HR 152.</p> <p><strong>4-Mile Tempo @ Marathon Effort</strong></p> <p>Conditions were a little rough. I was only able to run 7:40 pace without pushing my HR too high. It was still too high at just a tick under 170 BPM. I figured it would be best to put the HR screen on given that it was in the mid-80s or so and a little muggy. It was pretty tough overall.</p> <p>6 up/10k down.</p> Sat, 29 Jun 2019 06:00:00 Fri, Jun 28, 2019 http://JasonDodge.fastrunningblog.com/blog-06-28-2019.html <p>AM/Lunch: 8.7 miles, averaged 9:11. HR 137.</p> <p>Expected to suffer but the weather wasn&rsquo;t bad. Plenty sweaty but it&rsquo;s the end of June.</p> <p>PM: 5 miles on the treadmill.</p> <p>Bit of a progression. Sweat a ton. Felt great though.Started out around 5.4 MPH and finished at 10.3 MPH. Captain&rsquo;s chair after and core machine.</p> <p>Night: AIS and PT</p> <p>&nbsp;</p> Fri, 28 Jun 2019 06:00:00 Thu, Jun 27, 2019 http://JasonDodge.fastrunningblog.com/blog-06-27-2019.html <p>AM/Lunch 9.8 miles.</p> <p><strong>8 x 8&quot; Hill Blasts</strong></p> <p>Did just under 50&#39; progression using heart rate and going roughly 120-130-140-150-160-170. Did my drills and strides. I had to shut off my watch because the battery was dying, but I took off my shirt and used 8 stones to help keep track of my reps (I know how far to walk for the 3&#39; recovery since I have been doing these in the same spot for so long).</p> <p>On my recoveries I watched a deer munching vegetation. It was amazing. They are vegetarians of course, so they have to eat a lot. They are very friendly here. Cooled down 4 miles.</p> <p>PM: 37.2 mile ride. HRM off.</p> <p>Thursday night ride. I was deciding between A and B and so I waited a little while to see how I felt. I decided to go for it. The main A group surged and I couldn&#39;t hang, but I managed to ride strong with another guy. Basically we rode solo, but it was my fastest time on the route (19MPH averaged and 19.7 for the 50k segment). Did well for a warm day.</p> <p>I also find it significant to note that this is the first day we have had the air conditioning on in the apartment, which is quite remarkable for this part of the woods.</p> Thu, 27 Jun 2019 06:00:00 Wed, Jun 26, 2019 http://JasonDodge.fastrunningblog.com/blog-06-26-2019.html <p>AM/Lunch: 8.6 miles, averaged 10:48. HR 129.</p> <p>PM: 4.4 miles, averaged 10:36. HR 129.</p> <p>Evening: weights.</p> <p>Incline curls 12# 3 x 15;Incline bench press 17.5# 3 x 15; Flat bench press 17.5# 3 x 15; Flat flys 12#; Hammer curls 12# x 25 ea; Barbell curls 3 x 15 30#</p> <p>Shoulder press 3 x 15 @ 30#; Pull downs; 3 x 15 @ 60#; Chest press 3 x 15 @ 40#</p> <p>Night: 2.75 miles of walking total. We went to the fireworks. Quite a display. I generally don&rsquo;t like fireworks because of the noise but this was really great. Some incredibly loud explosions.&nbsp;</p> Wed, 26 Jun 2019 06:00:00 Tue, Jun 25, 2019 http://JasonDodge.fastrunningblog.com/blog-06-25-2019.html <p>Lunch/PM: 14 miles, averaged 8:49. HR 162.&nbsp;</p> <p><strong>Stridlek Workout: 3 (6 x 40&rdquo;) w/ Equal Jog Back and 5&rsquo; Jog Between Sets + 3&rsquo; @ 5k Effort&nbsp;</strong></p> <p>4 up/3.2 down</p> <p>Warm but not bad (80 degrees, dry, breezy). Wasn&rsquo;t much faster than previous weeks but I didn&rsquo;t want to blow up. 3&rsquo; interval was only 5:45, while last week for 2&rsquo; I was 5:26 I think. Solid workout. I think next week is 4&rsquo; and then maybe 5&rsquo; but not sure.</p> <p>Night: AIS and PT</p> Tue, 25 Jun 2019 06:00:00 Mon, Jun 24, 2019 http://JasonDodge.fastrunningblog.com/blog-06-24-2019.html <p>Lunch: 10 miles, averaged 8:52. HR 156. Did some strides.</p> <p>A bit humid and higher dew point. Struggled a little but tried not to push too hard. Lost 6.2 lbs of water weight on this run.</p> <p>PM: 4 miles, averaged 10:47. HR 125.</p> <p>Was low on calories I think. Felt kind of shaky and dizzy. Slammed down a huge piece of lasagna and a salad when I got home.&nbsp;</p> <p>Hit the 2000-mile mark. Previous best was in 2015 on July 6. Pretty good overal given sickness and random, guilt free days off to do longer rides.</p> Mon, 24 Jun 2019 06:00:00 Sun, Jun 23, 2019 http://JasonDodge.fastrunningblog.com/blog-06-23-2019.html <p>Lunch: 9.2 miles, averaged 10:28. HR 124.</p> <p>Weather has been incredible. Warmer and muggy tomorrow I think. Boo.</p> <p>PM: 5.2 miles, averaged 10:16. HR 130.</p> <p>Beautiful out.</p> <p>Night: AIS, PT, and pushups</p> Sun, 23 Jun 2019 06:00:00 Sat, Jun 22, 2019 http://JasonDodge.fastrunningblog.com/blog-06-22-2019.html <p>PM: 16.2 miles, averaged 8:43. HR off.</p> <p>Waited until later to do my long run as I just didn&#39;t have much energy or desire to do much. I ended up getting it in and did over 1000ft of climbing, which doesn&#39;t sound like much but this area is so flat that I ran up and down my third mile hill 16 times and it was just over 1000 feet. You really have to repeat hills because there isn&#39;t enough gain on a loop.</p> Sat, 22 Jun 2019 06:00:00 Fri, Jun 21, 2019 http://JasonDodge.fastrunningblog.com/blog-06-21-2019.html <p>Noontime: 8.3 miles, averaged 10:03. HR 133.</p> <p>Happy Fifth Anniversary to Megan!</p> <p>PM: 4 miles w/ Megan, averaged 10:09. HR 123.</p> <p>Beautiful out. We had a nice dinner at a Mediterranean restaurant in Birmingham. Excellent food.</p> <p>&nbsp;</p> Fri, 21 Jun 2019 06:00:00 Thu, Jun 20, 2019 http://JasonDodge.fastrunningblog.com/blog-06-20-2019.html <p>AM/lunch: 9.4 miles.</p> <p><strong>7 x 8&quot; Hill Blasts</strong></p> <p>I changed the warmup a bit this week and did a 5-6 mile progression. I ended up with 5.6 miles starting at 9:00 pace and the last kilometer was 6:23, which is probably the faster I have run 2+ miles (around 6:50 pace) in a few months. Did my drills and stides and got into the blasts. Cooled down 4 miles. It was cool and lightly rainy.</p> <p>We are scheduled to do the Solstice Ride later tonight. I imagine it will be a bit wet and sloppy, but as long as it isn&#39;t pouring I would rather do that than laps at Stony Creek. Supposed to be around 61 miles if we end up doing the planned route.</p> <p>Night: 45.4-mile ride. HR 132 (but suspect).</p> <p>Rain stopped but roads were sloppy so we hit the tarred loop at Stony Creek. We made a pit stop at 8:30 for a couple beers and cookies, which was fun. It was a great time. Not the planned mileage but it&rsquo;s fun to ride in a group on pavement as it&rsquo;s rythmic and fast. Probably should have upped the PSI, but it worked okay.</p> Thu, 20 Jun 2019 06:00:00