Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Tue, 17 Oct 2017 14:20:05 FeedCreator 1.7.2 Mon, Oct 16, 2017 http://JasonDodge.fastrunningblog.com/blog-10-16-2017.html PM/Evening: 7.6 miles, averaged 8:35 Crisp. Dark the last 3 miles. Nice that a recovery run isn't 9:30 pace any more. Mon, 16 Oct 2017 06:00:00 Sun, Oct 15, 2017 http://JasonDodge.fastrunningblog.com/blog-10-15-2017.html PM: 15.2 miles, averaged 7:46 60' steady easy to moderate, 20' @ half marathon effort, 5' jog, 6 x 45" strides, 20' down Ventured out on the roads today for the first time in many months (other than to run through the neighborhood to get to the park) before returning to the park for the faster portion. It was very windy, some sparse light rain. Managed to hit 5k in 20' (6:26). Quite humbling. Sun, 15 Oct 2017 06:00:00 Sat, Oct 14, 2017 http://JasonDodge.fastrunningblog.com/blog-10-14-2017.html <p>PM: 8.5 miles in 65&#39; on the treadmill</p> <p>Went to the gym with Megan as it was pouring most of the day and I am getting wimpy in my old age. We are headed to try a new Thai place. We haven&#39;t had a ton of luck finding really good restaurants here (compared to Philadelphia where pretty much everything is decent).</p> Sat, 14 Oct 2017 06:00:00 Fri, Oct 13, 2017 http://JasonDodge.fastrunningblog.com/blog-10-13-2017.html <p>PM: 7.6 miles, averaged 8:29</p> <p>First few with Megan. Picked it up quite a bit from there, running 8:45, 7:36, 7:19, 7:04, 6:42 pace for the partial. A few times after work this summer and spring I never had much in my legs to pick it up beyond our &quot;couple pace,&quot; which is astoundingly consistent 10:00 pace for the first mile and down to 9:30 pace.</p> <p>Lower back is jacked up. We badly need a new mattress. It&#39;s older than I am I&#39;m pretty sure.</p> <p>Night: AIS hamstring</p> Fri, 13 Oct 2017 06:00:00 Thu, Oct 12, 2017 http://JasonDodge.fastrunningblog.com/blog-10-12-2017.html <p>AM: 8.1 miles, averaged 7:58</p> Thu, 12 Oct 2017 06:00:00 Wed, Oct 11, 2017 http://JasonDodge.fastrunningblog.com/blog-10-11-2017.html <p>PM: 7.25 miles, averaged 8:58 Cold, windy, and lightly rainy</p> <p>Night: AIS hamstring and Myrtl routine.</p> Wed, 11 Oct 2017 06:00:00 Tue, Oct 10, 2017 http://JasonDodge.fastrunningblog.com/blog-10-10-2017.html <p>PM: 12.7 miles, averaged 8:14</p> <p>Stridlek Workout</p> <p>30&#39; up, 3 (6 x 40&quot;) w/ equal distance jogs, 4&#39; jog between sets, 5&#39; jog, 5&#39; @5k effort, 20&#39; down</p> <p>Warmed up to the park, but cross country was going on, so that messed up my workout. I did these in the neighborhood on pavement. I definitely noticed a difference in my footstrike as I dont spend more than maybe 3 miles of any given run on hard surfaces and I haven&#39;t run hard on anything but dirt since probably April.</p> <p>The strides ended up being faster than I thought and than they felt. The 5&#39; effort was quite hard the final 45-60 seconds. When I checked after it was slower than previous weeks at 4&#39;, 3&#39;, 2&#39;, 1&#39;, but I think the effort for the strides was a touch higher. It ended up being basically 18 x 200M (more or less today) + 5&#39; @ 5k effort.</p> <p>I&#39;m not sure what the next series of mid-week workouts will be, but I know this is the maxed out version of this workout. I like all the strides as it gets my knees up and my legs closer to by butt when I am running ~5:00 pace. I generally feel better knee lift in the days to follow as well.</p> Tue, 10 Oct 2017 06:00:00 Mon, Oct 09, 2017 http://JasonDodge.fastrunningblog.com/blog-10-09-2017.html PM: 7.5 miles, averaged 8:43 Beautiful fall day. My Pegasuses are starting to break in and I am liking them more and more. Mon, 09 Oct 2017 06:00:00 Sun, Oct 08, 2017 http://JasonDodge.fastrunningblog.com/blog-10-08-2017.html <p>PM: 14 miles, averaged 8:03</p> <p>60&#39; easy + 15&#39; @ HME + 5&#39; jog + 6 x 45&quot; strides + 20&#39; cool down</p> <p>A little longer and a little faster on the HME portion. Feeling stronger. Stride is more fluid and powerful.</p> Sun, 08 Oct 2017 06:00:00 Sat, Oct 07, 2017 http://JasonDodge.fastrunningblog.com/blog-10-07-2017.html <p>Lunch: 7.8 miles, averaged 8:18</p> <p>Very warm and windy.</p> <p>Two weeks of consistency and I am starting to feel good. Looking forward to where this eventually takes me.</p> Sat, 07 Oct 2017 06:00:00 Fri, Oct 06, 2017 http://JasonDodge.fastrunningblog.com/blog-10-06-2017.html <p>Lunch: 8.25 miles, averaged 7:53 Did 7 x 20&quot; strides. Cool and drizzly. Nice run.</p> <p>Night: AIS hamstring and Myrtl routine. I was pretty diligent about doing this routine in early 2014. I don&#39;t think I have done it since then. It&#39;s a good one.</p> Fri, 06 Oct 2017 06:00:00 Thu, Oct 05, 2017 http://JasonDodge.fastrunningblog.com/blog-10-05-2017.html PM: 8.2 miles, averaged 7:57. Absolutely perfect fall day. Should have run this morning as the weather was better, but it was still really nice. Thu, 05 Oct 2017 06:00:00 Wed, Oct 04, 2017 http://JasonDodge.fastrunningblog.com/blog-10-04-2017.html PM: 7.5 miles, averaged 8:41 Wed, 04 Oct 2017 06:00:00 Tue, Oct 03, 2017 http://JasonDodge.fastrunningblog.com/blog-10-03-2017.html <p>PM: 12.6 miles, averaged 8:40</p> <p>Stridlek Workout: 3 (6 x 40&quot;) with equal distance jogs, 4&#39; jogs between sets, 5&#39; jog, then 4&#39; @ 5k effort</p> <p>The extra minute this week burned a little bit. When I checked my pace after the session, I ran just about the same pace for the previous weeks on the 2&#39; and 3&#39; versions.</p> <p>It was fairly warm at the start: 82 degrees. I shedded my shirt despite my modesty protesteth-ing. Diet is much better given the new job and schedule.</p> Tue, 03 Oct 2017 06:00:00 Mon, Oct 02, 2017 http://JasonDodge.fastrunningblog.com/blog-10-02-2017.html <p>PM: 7 miles, averaged 9:11</p> <p>Good, comfortable run. Weather was just warm enough to feel good, but cool enough to be fallish. Swans were practicing their &quot;Milkshake&quot; routines.</p> Mon, 02 Oct 2017 06:00:00 Sun, Oct 01, 2017 http://JasonDodge.fastrunningblog.com/blog-10-01-2017.html <p>PM: 12.75 miles, averaged 8:27 60&#39; easy, 10&#39; @ half marathon effort (humbling), 5&#39; jog, 6 x 45&quot; strides, 20&#39; down Not so patiently trying to be patient. Got all my planed running in this week (Monday-Sunday), so that&#39;s a step forward.</p> <p>Late: psoas release. AIS hamstring and static hip stretching. Hips are a mess.</p> Sun, 01 Oct 2017 06:00:00 Sat, Sep 30, 2017 http://JasonDodge.fastrunningblog.com/blog-09-30-2017.html <p>PM: 8.5 miles, averaged 7:38</p> <p>Steady easy to moderate.</p> <p>Spent a good bit of the day in bed. Couple naps. Can&#39;t tell if I was actually tired or what.</p> Sat, 30 Sep 2017 06:00:00 Fri, Sep 29, 2017 http://JasonDodge.fastrunningblog.com/blog-09-29-2017.html <p>PM: 7.9 miles, averaged 8:12</p> <p>Did 7 x 20&quot; strides. Middle school cross country was going on so the park was a zoo.</p> Fri, 29 Sep 2017 06:00:00 Thu, Sep 28, 2017 http://JasonDodge.fastrunningblog.com/blog-09-28-2017.html <p>AM/Lunch: 7 miles, averaged 9:12</p> <p>Fallish. Sluggish.</p> Thu, 28 Sep 2017 06:00:00 Wed, Sep 27, 2017 http://JasonDodge.fastrunningblog.com/blog-09-27-2017.html Evening: 11.5 miles, averaged 8:36 Stridlek Workout: 3 (6 x 40") w/ equal jog back, 4' jog between sets, except for after the last set I did 5' and then 3' at about 5k effort. A little quicker overall this week and we extended the minute interval from 2' to 3'. Wed, 27 Sep 2017 06:00:00 Tue, Sep 26, 2017 http://JasonDodge.fastrunningblog.com/blog-09-26-2017.html <p>PM: 7.7 miles, averaged 8:27</p> <p>Hot.</p> Tue, 26 Sep 2017 06:00:00 Mon, Sep 25, 2017 http://JasonDodge.fastrunningblog.com/blog-09-25-2017.html <p>PM: 7 miles, averaged 9:10</p> <p>Dead battery at the airport. Got home. Felt pretty awful. Took two naps. Got out for a run. Hot.</p> Mon, 25 Sep 2017 06:00:00 Sun, Sep 24, 2017 http://JasonDodge.fastrunningblog.com/blog-09-24-2017.html <p>Off. Planned to run. Didn&#39;t. Had a fun time at my brother&#39;s in the pool with the kids. It was around 90 and his pool is heated. Might be the first time I&#39;ve been swimming in two years. You don&#39;t get to swim too many years in Maine in late September.</p> <p>Flew back to Michigan. Flight issues. Stayed in DC.</p> Sun, 24 Sep 2017 06:00:00 Sat, Sep 23, 2017 http://JasonDodge.fastrunningblog.com/blog-09-23-2017.html <p>Off. My cousin&#39;s wedding. I didn&#39;t squeeze in a run. I tend to lose motivation when I&#39;m here because nobody does anything and I eat and drink too much. My father has become&nbsp;completely intolerable. I don&#39;t know why I bother to come.</p> Sat, 23 Sep 2017 06:00:00 Fri, Sep 22, 2017 http://JasonDodge.fastrunningblog.com/blog-09-22-2017.html PM: 8.4 miles, averaged 7:45 Did 6 x 20" strides at the end. Fri, 22 Sep 2017 06:00:00 Thu, Sep 21, 2017 http://JasonDodge.fastrunningblog.com/blog-09-21-2017.html AM/Lunch: 7 miles, averaged 8:39 First few with Megan. Got in a little bit of elevation gain for once. Thu, 21 Sep 2017 06:00:00 Wed, Sep 20, 2017 http://JasonDodge.fastrunningblog.com/blog-09-20-2017.html Off. Travel day to Maine. Wed, 20 Sep 2017 06:00:00 Tue, Sep 19, 2017 http://JasonDodge.fastrunningblog.com/blog-09-19-2017.html <p>PM: 11.5 miles, averaged 8:53</p> <p>Stridlek workout: 3 (6 x 40&quot;) w/ 4&#39; jogs, then 5&#39; jog after the last set w/ 2&#39; around 5k race day effort. I hit 5:42 for that, but imagine that if I had to run a 5k right now breaking 18 would be difficult.</p> <p>A little more than RDE for the 2&#39;, but I wanted to push slighly as I am so out of shape, overweight, and feeling crappy. Overcast and very humid. We have had such a mild summer and my fitness level where it is, anything slightly uncomfortable kills me.</p> <p>So, a bit short rest than last week plus the extra 2&#39; at the end. I believe we will progress to 3&#39;, then 4&#39;, then 5&#39;. 5&#39; is quite a lot at 5k effort even though this is basically &quot;just&quot; a super stride workout.</p> <p>Megan and I are headed to Maine tomorrow for my cousin&#39;s wedding, such is why I moved my workout to today. I didn&#39;t want to run for more than 35-65&#39; on the first day I get there. I haven&#39;t been since last June, which was the last time I saw my siblings. I haven&#39;t seen my parents since the end of January, which might be a PR.</p> Tue, 19 Sep 2017 06:00:00 Mon, Sep 18, 2017 http://JasonDodge.fastrunningblog.com/blog-09-18-2017.html <p>PM: 5 miles, averaged 8:52</p> <p>Psoas release and AIS hamstring</p> Mon, 18 Sep 2017 06:00:00 Sun, Sep 17, 2017 http://JasonDodge.fastrunningblog.com/blog-09-17-2017.html <p>Noon: 11.4 miles, averaged 8:43</p> <p>Did 6 x 45&quot; strides after ~68&#39;</p> <p>Warm. Folks were doing their annual remote control boat race thingy. They operate really really fast. The poor swans and geese were all tucked together at the other end of the lake.</p> <p>Looks like I hit the 2000-mile mark. It&#39;s been a strange year. For reference this is my history of the 2000-mile mark after I started running in September 2010</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> Sun, 17 Sep 2017 06:00:00 Sat, Sep 16, 2017 http://JasonDodge.fastrunningblog.com/blog-09-16-2017.html PM: 7.1 miles, averaged 9:09 First few with Megan. A perfect fall day. Warm, quite dry, and breezy. Sat, 16 Sep 2017 06:00:00