Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Mon, 18 Nov 2019 11:57:01 FeedCreator 1.7.2 Sat, Nov 16, 2019 http://JasonDodge.fastrunningblog.com/blog-11-16-2019.html <p>Off.</p> <p>Went to Beaumont Hospital for a chest x-ray to rule out pneumonia. Started on antibiotics. Felt somewhat better. Energy levels and spirits a bit better.</p> Sat, 16 Nov 2019 07:00:00 Fri, Nov 15, 2019 http://JasonDodge.fastrunningblog.com/blog-11-15-2019.html <p>Off.</p> <p>Not much better. Going to the doctor. Skipped out on helping set up for Bloomer Cyclocross. They modifed the course given the almost 8 inches of snow we had on Monday. Try to remain in good spirits, but it looks like the dead of winter out there and I feel awful.</p> <p>Went to the doctor. I was fortunate to get in on short notice. Definitely a nasty bug. I am going to have a chest x-ray tomorrow to rule out pneumonia (doctor said one side sounded a little crackley). Either way, the protocol is the same. Going to be a bit of recovery time, which I am not thrilled about, but I did it to myself. Should not have pushed when I was sick and I did it anyway and made it much worse and messed up getting to the start line again.</p> <p>&nbsp;</p> Fri, 15 Nov 2019 07:00:00 Thu, Nov 14, 2019 http://JasonDodge.fastrunningblog.com/blog-11-14-2019.html <p>Off.&nbsp;<br /> <br /> Cancelled meetings. Slept through the morning. Had lunch and slept through the afternoon. Not much better and the last few days depression is mixing in. It&#39;s likely that I will be forced to DNS yet again. I&#39;m tired of training for races I don&#39;t make it to.&nbsp;</p> <p>&nbsp;</p> Thu, 14 Nov 2019 07:00:00 Wed, Nov 13, 2019 http://JasonDodge.fastrunningblog.com/blog-11-13-2019.html <p>Off.</p> <p>Came home directly after teaching. Slept about 4 hours or so and think an additional nap, but I&#39;m pretty out of it.</p> <p>&nbsp;</p> Wed, 13 Nov 2019 07:00:00 Tue, Nov 12, 2019 http://JasonDodge.fastrunningblog.com/blog-11-12-2019.html <p>Off.</p> <p>Hoping to kill this cold.</p> Tue, 12 Nov 2019 07:00:00 Mon, Nov 11, 2019 http://JasonDodge.fastrunningblog.com/blog-11-11-2019.html <p>Off.</p> <p>Cold has flared up a bit and we got a few inches of snow. I ended up coming home early and canceling office hours and taking cold medicine to knock me out. Slept off and on throughout the afternoon and evening. Will likely take at least tomorrow if not Wednesday off to make sure the cold doesn&#39;t ruin my race like the headcold did last winter.</p> Mon, 11 Nov 2019 07:00:00 Sun, Nov 10, 2019 http://JasonDodge.fastrunningblog.com/blog-11-10-2019.html <p><b>Lunch/PM</b>: 6.7 miles, averaged 10:08. HR 130.</p> <p>Cold a bit worse, so I took it slow and ran short.&nbsp;Lots of scratchy coughing.</p> <p><b>PM: </b>5 miles slow on the treadmill. HR 130.</p> <p>Inclines from 3%-5%. Coughing and hacking.</p> Sun, 10 Nov 2019 07:00:00 Sat, Nov 09, 2019 http://JasonDodge.fastrunningblog.com/blog-11-09-2019.html <p><strong>PM: </strong>10.4 miles, averaged 10:13. HR 129.</p> <p>Good meditative recovery plod. I was a bit was in a bad mood last night and today (as well as very hungover) so the run was welcomed.</p> Sat, 09 Nov 2019 07:00:00 Fri, Nov 08, 2019 http://JasonDodge.fastrunningblog.com/blog-11-08-2019.html <p><strong>AM/Lunch:</strong> 20.4 miles, averaged 7:21. HR 161.</p> <p><strong>14 Miles of Work in the Middle&nbsp;</strong></p> <p>Waited just a bit for the temp to get closer to freezing. Schedule was 20 w/ 14 steady. Warmed up 4 at a decent warmup clip for me. Averaged about 7:45 for first 4, then started at just under 7:30 and patiently worked my way down. Last 4 miles of work section: 6:58, 6:58, 6:55, 6:35. cooled down 2.4</p> <p><b>14 miles @ 7:06 (HR 165)</b></p> <p><b>&nbsp;</b>Some of the miles were a bit steadier than steady, but I felt solid despite my cold.</p> <p>Tested a handheld water bottle and some Maurten gels. All worked quite well. Legs were pretty loaded from this week&#39;s mileage but with no midweek workout I felt pretty good. That&#39;s the last significant long run of the buildup. I did okay rebuilding from September to October to now. Not really sure what happened from June to August, but I&#39;m on the right track to getting some serious training going again.</p> <p>&nbsp;</p> <p>&nbsp;</p> Fri, 08 Nov 2019 07:00:00 Thu, Nov 07, 2019 http://JasonDodge.fastrunningblog.com/blog-11-07-2019.html <p><strong>AM/Lunch:</strong> 10.3 miles, averaged 7:33. HR 157.</p> <p>Steady to moderate. Last mile progressively faster, finishing in 6:37.</p> <p>We got our first snow, which was barely a dusting but visible even at 11AM. Two days earlier than last year.</p> <p><strong>PM:</strong> 4.1 miles on the treadmill. HR 141.</p> <p>Did some hills here and there and some strides. Did some light weights after: Tri press 3 x 20 @ 50#; Bicep curls 3 x 20 @ 35#; Shoulder press 3 x 20 @ 30#</p> <p>Looks like I surpassed 2018 totals. I am about 100 or so miles ahead of 2015 totals currently.</p> Thu, 07 Nov 2019 07:00:00 Wed, Nov 06, 2019 http://JasonDodge.fastrunningblog.com/blog-11-06-2019.html <p><strong>Lunch:</strong> 9.7 miles, averaged 8:21. HR 141.</p> <p>Fairly hilly. Spitting snow/sleet and felt pretty chilly.</p> <p><strong>Night:</strong> 4 miles on the treadmill. HR 136.</p> <p>Did 5&#39; incline changes from 1.5%-5%.</p> Wed, 06 Nov 2019 07:00:00 Tue, Nov 05, 2019 http://JasonDodge.fastrunningblog.com/blog-11-05-2019.html <p><strong>AM/Lunch:</strong> 12 miles, averaged 8:34. HR 136.</p> <p><strong>PM: </strong>5.3 miles, averaged 7:52. HR 146.</p> <p>Met up Jeff for dinner and had a nice conversation and dinner.</p> Tue, 05 Nov 2019 07:00:00 Mon, Nov 04, 2019 http://JasonDodge.fastrunningblog.com/blog-11-04-2019.html <p><strong>Lunch:</strong> 10.7 miles, averaged 9:22. HR 135.</p> <p>Soreness really settled in from Saturday. Just jogged through the hills. Good run.</p> <p><strong>Night:</strong> 6.3 miles, averaged 10:05. HR 124.&nbsp;</p> Mon, 04 Nov 2019 07:00:00 Sun, Nov 03, 2019 http://JasonDodge.fastrunningblog.com/blog-11-03-2019.html <p><strong>Lunch:</strong> 8.3 miles, averaged 10:28. HR 122.</p> <p>Arms and upper body sore. Legs heavy but overall decent.</p> <p><strong>PM:</strong> off.</p> <p>Planned to run, but some serious delayed onset muscle soreness had me thinking otherwise. Last big week of mileage this week before 50k.</p> Sun, 03 Nov 2019 06:00:00 Sat, Nov 02, 2019 http://JasonDodge.fastrunningblog.com/blog-11-02-2019.html <p>AM/Lunch: 31.1-mile ride. HR 162.</p> <p>Bell&#39;s (the beer) Iceman Cometh. Rode my buddy Joe&#39;s fat bike. The course is point to point on season roads from Kalkaska, Michigan to Traverse City,&nbsp;Michigan. The course is two track with some single track. Wooded and seasonal roads. It was very muddy. Thick peanut buttery goodness. 4000 people and things were so clogged we had to get off and stand in line. Didn&#39;t enjoy that as I dislike stopping in running and riding. Gave it a hard effort and had fun despite some frustrations when the chain came off and was so packed with mud it wouldn&#39;t track on the front sprocket.</p> <p>I love running but the race after parties and expos for cycling are really something. Good short trip with Megan.</p> Sat, 02 Nov 2019 06:00:00 Fri, Nov 01, 2019 http://JasonDodge.fastrunningblog.com/blog-11-01-2019.html <p>PM: 12 miles, averaged 7:46. HR 154.</p> <p>Easy to moderate with one hot mile to conclude in&nbsp;<strong>6:09</strong>. Fastest mile by a good bit since March. The stayed&nbsp;up too late after working late. I drank too much and watched Halloween movies.&nbsp;</p> <p>Megan and I drove to Traverse City for Bell&#39;s Iceman 30-mile mountain bike race. Weather looks cold and with snow flurries. A few places up this way got plowable snow yesterday.</p> Fri, 01 Nov 2019 06:00:00 Thu, Oct 31, 2019 http://JasonDodge.fastrunningblog.com/blog-10-31-2019.html <p>Lunch: 5 miles on the treadmill HR 160. + 20&#39; StairMaster. HR 143.</p> <p>Got some solid sleep last night. Didn&#39;t get up early enough for long run. Cold and rainy and I just wan&#39;t feeling it, so I planned a minutes progression workout on the treadmill. It felt very hard very quickly, so I pulled the plug. Too dehydrated from running late last night. Finished up some of my planned time on the StairMaster.</p> <p>Might do my long run tomorrow and just survive Iceman on Saturday. It&#39;s going to snow anyway and I will be behind weekend warriors and other slow people, so it just makes sense to go have fun and try not to kill anyone or myself.&nbsp;</p> <p>It&#39;s the 4 year anniversary of running 1:16:02 at Philadelphia Rock and Roll. I was in my Philly Marathon buildup and I couldn&#39;t seem to run much faster than 5:55 or so for the first few miles. But, as a pure slow twitcher I finally warmed up, and I ran the last 10k around 35:42 (technically a PR), clipping off a few splits in the high 5:30s. One of my best performances of all time. I doubt I&#39;ll ever beat that time, but maybe some day I will try.&nbsp;</p> <p>PM: 9.3 miles, averaged 8:49. HR 140.</p> <p>Wet and cold with the winds picking up. Nice run in the semidark and then dark with the kiddos out and about getting their Halloween on even with less than ideal trick-or-treating weather.</p> Thu, 31 Oct 2019 06:00:00 Wed, Oct 30, 2019 http://JasonDodge.fastrunningblog.com/blog-10-30-2019.html <p>Lunch: 8.4 miles, averaged 9:49. HR 128.</p> <p>Night: 5.1 miles on the treadmill.</p> <p>Watch restarted and deleted part of the run. Short weight session after.</p> <p>Tri press 3 x 20 @ 50#; incline curls 3 x 20 15# ea.; incline presses 3 x 20 @ 17.5# ea. hammer curls 3 x 25 ea. @ 12# ea.</p> Wed, 30 Oct 2019 06:00:00 Tue, Oct 29, 2019 http://JasonDodge.fastrunningblog.com/blog-10-29-2019.html <p>AM/Lunch: 13.2 miles, averaged 8:05. HR 156.</p> <p><strong>2 (10 x 1&#39; On/Off) w/ 3&#39; Recovery Between Sets</strong></p> <p>Had a dentist appointment this morning and whatever was in the rinse I used made me a bit queasy for the first part of the run, but then it settled.</p> <p>I did a bit over 4 miles warm up w/ a half mile at marathon effort and two strides. I&#39;ve been pretty lazy with my warm ups over the last 2-3 years. A few half-hearted strides is about it. However, someone on Strava did 3&#39; @ marathon effort and I remembered Jake Krong used to do ~half a mile at marathon effort during a warmup and I implemented the practice in 2013 (I think).</p> <p>Didn&#39;t feel fantastic during the workout. Turnover and power were good, but the efforts got hard quickly. Made it through and was glad this was a bridge workout and not 20 x 1&#39; On/Off, as the last few reps had me working more than I would have thought. Cooled down a couple miles (about 3 or so I think).</p> Tue, 29 Oct 2019 06:00:00 Mon, Oct 28, 2019 http://JasonDodge.fastrunningblog.com/blog-10-28-2019.html <p>Lunch/PM: 3.2 miles, averaged 8:16. HR 148.</p> <p>Short on time as I had to run across town to get the mail at the post office. I guess the mail carrier was tired of trying to cram mail in a mailbox we rarely check. Opps!</p> <p>PM: 10.3 miles, averaged 8:03. HR 145. Did some strides.</p> <p>Felt great on the second run. It was a beautiful fall day. One more decent day and then things are going to turn a little more &quot;seasonable.&quot;</p> Mon, 28 Oct 2019 06:00:00 Sun, Oct 27, 2019 http://JasonDodge.fastrunningblog.com/blog-10-27-2019.html <p>PM: 11.3 miles, averaged 8:33. HR 140.</p> <p>First few miles with Megan. Had a few too many pumpkin beers last night! Felt good on the run. 7:40-8:15 pace after Megan left and it is starting to feel quite easy again. It&#39;s only taken 8-10 months.</p> Sun, 27 Oct 2019 06:00:00 Sat, Oct 26, 2019 http://JasonDodge.fastrunningblog.com/blog-10-26-2019.html <p>Lunch: 8.3 miles, averaged 10:28. HR 125.</p> <p>PM: 3.1 miles on the treadmill. HR 124.</p> <p>Weights: Tri press 3 x 20 @ 50#; Bicep curls 3 x 20 @ 35#; Shoulder press 3 x 20 @ 25#; Rows 3 x 20 @ 35#; Pull downs 3 x 20 @ 60#</p> <p>Night: AIS, PT, and other stretching</p> Sat, 26 Oct 2019 06:00:00 Fri, Oct 25, 2019 http://JasonDodge.fastrunningblog.com/blog-10-25-2019.html <p>Lunch/PM: 22 miles, averaged 7:36. HR 160.</p> <p><strong>5-4-3-2 Mile Sets</strong></p> <p>Scheduled for 14 miles of steady miles with 20-22 total. I ended up doing this workout because I wanted to rachet down the pace a bit to see where my fitness is. I planned on the last set being 1 mile, but figured I didn&#39;t want to push my luck as I did 4+ hours of training yesterday. Workout went quite well considering my legs were pretty dead.</p> <p><strong>7:25, 7:28, 7:24, 7:21, 7:17 (7:23 average; HR 160.4 average)</strong></p> <p><strong>7:03, 7:12, 7:01, 6:55 (7:03 average; HR 166.3 average)</strong></p> <p><strong>6:45, 6:49, 6:43 (6:46 average; HR 171 average)</strong></p> <p><strong>6:42, 6:38 (6:40 average; HR 172 average)</strong></p> <p>&nbsp;</p> Fri, 25 Oct 2019 06:00:00 Thu, Oct 24, 2019 http://JasonDodge.fastrunningblog.com/blog-10-24-2019.html <p>AM: 12.4 miles, averaged 8:32.</p> <p>Looks like we are riding tonight. It appeared the Thursday Night Ride was done for the season, but maybe this is the last one. If not this week then definitely next as we go into Iceman and fat biking season.</p> <p>PM: 42.6-mile ride. HR 150.</p> <p>Rode to the ride and had Megan pick me up after we ate and had drinks. Beautiful fall ride. On the cooler side. Could have dressed a touch warmer, but wasn&#39;t getting too cold until the end. Predictably my legs didn&#39;t have anything on the late climbs given that I ran for an hour and forty-five minutes in the morning.</p> Thu, 24 Oct 2019 06:00:00 Wed, Oct 23, 2019 http://JasonDodge.fastrunningblog.com/blog-10-23-2019.html <p>Lunch: 8.7 miles, averaged 9:48. HR 130.</p> <p>PM: off.</p> <p>Took a nap when I got home. Got up, had a snack, and then fell back asleep in the chair with a horror movie on in the background with Oliver sleeping in my lap.</p> <p>&nbsp;</p> Wed, 23 Oct 2019 06:00:00 Tue, Oct 22, 2019 http://JasonDodge.fastrunningblog.com/blog-10-22-2019.html <p>Lunch: 11 miles, averaged 8:27. HR 145.</p> <p><strong>Stridlek Workout: 2 (8 x 50&quot;) w/ Equal Jog Back and 4&#39; Job Between Sets</strong></p> <p>Solid workout. Managed between 5:35-5:05 w/ most @ 5:15-5:20. Very windy, but was able to set it up with a partial cross/tail wind. Stride felt good even though legs were tired when I got up.</p> <p>PM: 4.3 miles w/ Megan, averaged 10:03. HR ~125-126.</p> <p>HR off first mile. Pretty much any watch on the market seems to be crap. Or my standards are too high. It&#39;s been mostly good so far.</p> Tue, 22 Oct 2019 06:00:00 Mon, Oct 21, 2019 http://JasonDodge.fastrunningblog.com/blog-10-21-2019.html <p>Lunch: 7.2 miles, averaged 8:19. HR 145.</p> <p>PM: 6.8 miles treadmill, averaged 8:40. HR 149.</p> <p>Strides on PM run.</p> <p>Weights: Tri Press: 3 x 20 @ 50#; bicep curls 3 x 20 @ 35#; 3 x 20 @ 25#; Captain&#39;s chair</p> Mon, 21 Oct 2019 06:00:00 Sun, Oct 20, 2019 http://JasonDodge.fastrunningblog.com/blog-10-20-2019.html <p>Lunch: 15.5-mile fat bike ride. HR 136.</p> <p>Much better handling today than last week. Learned a few things about riding more technical sections. A beautiful fall day.</p> <p>PM: 4 miles w/ Megan, averaged 9:44. HR 132.</p> <p>A perfect fall afternoon to run. Almost 70 and sunny.</p> Sun, 20 Oct 2019 06:00:00 Sat, Oct 19, 2019 http://JasonDodge.fastrunningblog.com/blog-10-19-2019.html <p>Day off.</p> <p>40 days on running and 50 days on with riding on the last time I didn&#39;t run. Slept in late this morning. Skipped out on going up north to do the Iceman preride. Just too much time.&nbsp;<br /> <br /> Megan and I spent the day at Blake&#39;s Orchard and Cider Mill. Super fun.</p> Sat, 19 Oct 2019 06:00:00 Fri, Oct 18, 2019 http://JasonDodge.fastrunningblog.com/blog-10-18-2019.html <p>PM: 14.4 miles.</p> <p>Aborted long run due to digestive issues. Should have just gone when I got up as planned, but I thought it would be sensible to get some work out of the way. I didn&#39;t seem to get much checked off the list, but oh well.</p> <p>Set up my new Polar watch to test it. I should have used an old watch as the settings were off and threw me a bit.</p> <p>Night: AIS, PT, and pushups</p> Fri, 18 Oct 2019 06:00:00 Thu, Oct 17, 2019 http://JasonDodge.fastrunningblog.com/blog-10-17-2019.html <p>AM/Lunch: 12 miles, averaged 8:23.</p> <p>Evening: 6 miles, averaged 9:41.</p> <p>Beautiful night for a run. I&#39;m in the manic running mode when I want to run all the miles. I was going to fat bike, but I took a much needed nap and it was getting dark and my running skills in the dark are much better than my biking ones.</p> Thu, 17 Oct 2019 06:00:00 Wed, Oct 16, 2019 http://JasonDodge.fastrunningblog.com/blog-10-16-2019.html <p>Lunch: 9.8 miles, averaged 8:58.</p> <p>Drizzly and cool. Cold feels okay. Not bothersome, but I am quite tired to the point people seem to be noticing.</p> <p>Ordered a Polar Vantage V last night to replace my Suunto. After about 2 weeks with that one, it&#39;s going back.</p> <p>PM: Off.</p> <p>I was extremely tired throughout the day, to the point that people were commenting on it. Took the afternoon off from running and got some work done. Mixed in some pushups here and there. Cold feels quite mild.</p> Wed, 16 Oct 2019 06:00:00