Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Mon, 20 May 2019 14:43:37 FeedCreator 1.7.2 Sun, May 19, 2019 http://JasonDodge.fastrunningblog.com/blog-05-19-2019.html <p>PM: 15.3 miles, averaged 8:58. HR 149.</p> <p>We had a good time at the wedding last night (one of Megan&#39;s cousins). We got back from Toledo at a decent time. It was pouring and thunderstorming, so I wasn&#39;t sure about running, but I got a window and then got poured on, which was fine as it was around 70 degrees. Rain let up here and there, I ran to River Bends and ran up and down a 1/3 mile hill to try to get some elevation gain. Enjoyed the run.</p> <p>A solid week. A little more discipline next week going to bed earlier rather than 2 or 2:30AM. Need to cut the booze calories as well.</p> <p>Night: AIS and PT</p> Sun, 19 May 2019 06:00:00 Sat, May 18, 2019 http://JasonDodge.fastrunningblog.com/blog-05-18-2019.html <p>AM/Lunch: 10.2 miles, averaged 8:36. HR 143.</p> <p>Did a couple strides and a third of a mile pickup. Didn&rsquo;t get up early enough to fit in my long run. Headed to Toledo for a wedding.</p> Sat, 18 May 2019 06:00:00 Fri, May 17, 2019 http://JasonDodge.fastrunningblog.com/blog-05-17-2019.html <p>Lunch: 8.3 miles, averaged 9:16. HR 141.</p> <p>PM: 4 miles w/ Megan. HR 130.</p> Fri, 17 May 2019 06:00:00 Thu, May 16, 2019 http://JasonDodge.fastrunningblog.com/blog-05-16-2019.html <p>Lunch: 9 miles.</p> <p><strong>6 x 8&quot; Hill Blast w/ 3&#39; Walkabout Recovery</strong></p> <p>Did drills and strides before. Shed my shirt and used it for a starting marker for the blasts. Some guy on a bike was interested in it and was looking like he was going to take it. I told him it was mine. Probably should have just let him have it. I can&#39;t remember when I last did these outside. They are as beneficial as strides, maybe even more. They aren&#39;t hard, but they take a lot of time between doing the drills and strides and the walking recoveries.</p> <p>4.5 up/4.5 down.</p> <p>PM: 37.2-mile ride. HR 157.</p> <p>Thursday Night Ride. Beautiful evening. 70-75 w/ a little bit of wind. Set a few solid PRs on some segments. Harder effort overall, but felt decent. This is approximately 50-mile race effort over slightly hilly gravel I would say. We were 19MPH around half way but slowed up for some folks and some of the gravel was pretty loose on the second half, so I finished just under 18MPH. Fun ride. Looking forward to more consistency with this ride, as it has been spotty with the weather.</p> Thu, 16 May 2019 06:00:00 Wed, May 15, 2019 http://JasonDodge.fastrunningblog.com/blog-05-15-2019.html <p>Lunch/PM: 8.3 miles, averaged 10:29. HR 144.</p> <p>Warmer and nice. Heavy pollen though. Like running with a mouth full of sawdust.</p> <p>PM: 4.4 miles, averaged 10:42. HR 141.</p> <p>Night: AIS and pushups</p> Wed, 15 May 2019 06:00:00 Tue, May 14, 2019 http://JasonDodge.fastrunningblog.com/blog-05-14-2019.html <p>Lunch/PM: 13.2 miles, averaged 8:25. HR 165.</p> <p><strong>Stridlek Workout: 2 (10 x 50&quot; w/ Jog Back) 5&#39; Jog Between Sets</strong></p> <p>Nice weather today. Warmer and dry, but the pollen was high. I felt quite fast (relatively speaking), starting in the 5:30s and running most in the 5:20s and 5:teens with some around 5&#39; flat and the last one at sub-5. The recovery is long (just under 2&#39;), but I was happy with my turnover and how much faster I was than last week on the 45&quot; intervals. Building up from here.</p> <p>3.2 up/2.6 down</p> <p>PM: Off. Didn&#39;t get the workout in early enough to allow for proper recovery time.</p> Tue, 14 May 2019 06:00:00 Mon, May 13, 2019 http://JasonDodge.fastrunningblog.com/blog-05-13-2019.html <p>Lunch/PM: 8.3 miles, averaged 8:57. HR 146. Did some strides and felt very good.</p> <p>Had lunch and read for a bit, went to the gym and did some weights, then went out again with Megan.</p> <p>Pec Flys 4 x 15 @ 45#; Chest Press 4 x 15 @ 45#; Pull Downs 4 x 15 @ 45#; Rows 4 x 15 @ 45#; Shoulder Press 3 x 12 @ 25 #. Captain&rsquo;s chair after.</p> <p>PM: 4 miles, averaged 10:07. HR 134.</p> Mon, 13 May 2019 06:00:00 Sun, May 12, 2019 http://JasonDodge.fastrunningblog.com/blog-05-12-2019.html <p>PM: 10.3 miles, averaged 9:57. HR 135.</p> <p>Wasn&#39;t sure I was going to make it out as I was feeling super rough, but the cold air did me some good. That was quite a weekend. Back to more consistency this week. Hoping it stops raining at some point. We have had plenty.</p> Sun, 12 May 2019 06:00:00 Sat, May 11, 2019 http://JasonDodge.fastrunningblog.com/blog-05-11-2019.html <p>Off.</p> <p>Went out for my brother-in-law&#39;s bachelor party. We started in pretty early, so I took two naps throughout the day. Lots of flooding from Lake Erie.</p> Sat, 11 May 2019 06:00:00 Fri, May 10, 2019 http://JasonDodge.fastrunningblog.com/blog-05-10-2019.html <p>Lunch/PM: 15 miles, averaged 8:59. HR 150.</p> <p><strong>Stridlek Workout:</strong>&nbsp;<strong>3 (6 x 45&rdquo; w/ Equal Jog Back). 5&rsquo; Jog Between Sets&nbsp;</strong></p> <p>Did a long warmup to get miles in. Felt decent. Got moving toward the end. Hopefully the beginning of getting my speed back.</p> <p>Drove to Port Clinton Ohio to take the ferry to Put-in-Bay for a bachelor party. It&rsquo;s weirdly coastal without the ocean smell I&rsquo;m used to.</p> Fri, 10 May 2019 06:00:00 Thu, May 09, 2019 http://JasonDodge.fastrunningblog.com/blog-05-09-2019.html <p>Noon: 8.3 miles, averaged 10:13. HR 137.</p> <p>PM: 4 miles on the treadmill.</p> <p>Did some strides and then a re-introductory hill blast session. <strong>4 x 8&quot; Hill Blasts</strong></p> <p>Did captain&#39;s chair and pushups after.</p> <p>My brother-in-law&#39;s bachelor party is this weekend, so I figured I would do these today and combine my long run and skipped Tuesday workout tomorrow before leaving. These have been on the schedule for weeks and I keep skipping them. I will be working back up to 8 x 8&quot; and eventually 40-50m &quot;slopes,&quot; or longer hill blasts with a slightly different purpose that I have now forgot.</p> <p>No Thursday night ride this week. Heavy rain and potential for Thunderstorms. The way the season started out I thought we would be in the full swing of thing, but we have had a lot of rain.</p> Thu, 09 May 2019 06:00:00 Wed, May 08, 2019 http://JasonDodge.fastrunningblog.com/blog-05-08-2019.html <p>PM: 51.2-mile ride. HR 151.</p> <p>Averaged 17MPH w/ 2000 feet of climbing. Not too bad.</p> <p>+ 4 miles w/ Megan after I got home. Averaged 9:59. HR 155.</p> <p>There was a break in the rain and I was grumpy this morning and didn&#39;t feel like running. I figured I would get a ride in and my mood brightened.</p> <p>Roads were fast in places with only a few chunky sections. I did go on one road that wasn&#39;t much more than a camp road and it was muddy sand and rutted, so I had to do a little cyclocross maneuvering through there. I had a few granola bars this morning, but only electrolytes on the ride and I had a heavy protein bar and small bag of chips after. I went running with Megan once I got home. My legs were like lead and my HR was still up. Good run though.</p> Wed, 08 May 2019 06:00:00 Tue, May 07, 2019 http://JasonDodge.fastrunningblog.com/blog-05-07-2019.html <p>PM: 5 miles, averaged 9:23. HR 134.</p> <p>Warmed up for workout, but I abandoned it. Did not feel great. A rough day. I was going to jog out some mileage, but just headed home. It&#39;s a very easy workout, but I just couldn&#39;t bring myself to do it. I will give it a shot tomorrow.</p> Tue, 07 May 2019 06:00:00 Mon, May 06, 2019 http://JasonDodge.fastrunningblog.com/blog-05-06-2019.html <p>Lunch: 8.3 miles, averaged 10:04. HR 131.</p> <p>PM: 5 miles, averaged 10:11. HR 132.</p> Mon, 06 May 2019 06:00:00 Sun, May 05, 2019 http://JasonDodge.fastrunningblog.com/blog-05-05-2019.html <p>PM: 6.3 miles, averaged 8:16. HR 157.</p> <p>Felt kind of rough and anxious. Ran a bit faster and my body wasn&#39;t having it. Too dehydrated from having too much fun in Kalamazoo last night.</p> <p>PM: 30.5-mile ride. HR 146.</p> <p>Got on the bike directly after my run. Didn&#39;t have a proper meal all day other than some snacks when I got home. Felt it on the ride, especially after running. Managed to have an okay time, even though it felt like the ground was pulling every ounce of energy from every pedal stroke. Looks like a good deal of rain this week and next week I will be away at my brother-in-law&#39;s bachelor party.</p> <p>Night: AIS, PT, and light core.</p> Sun, 05 May 2019 06:00:00 Sat, May 04, 2019 http://JasonDodge.fastrunningblog.com/blog-05-04-2019.html <p>AM: 4 miles w/ Megan, averaged 10:09. HR 124.</p> <p>Lunch/PM: 4.6-mile walk on the Kal-Haven Trail</p> <p>Megan and I got up and out at a decent hour to do a short run. Ended up on part of the Kal-Haven Trail, which forms part of a 33.5-mile trail from Kalamazoo to South Haven. I was supposed to do the ultra the first spring we moved here, but scrapped it. I might do it next spring and do a gravel season to go with it. We ended up walking on a different part of the trail with some friends we stayed with over the weekend. We had a great time.</p> Sat, 04 May 2019 06:00:00 Fri, May 03, 2019 http://JasonDodge.fastrunningblog.com/blog-05-03-2019.html <p>Lunch/PM: 15.3 miles, averaged 9:01. HR 144.</p> <p>Did my long run early as Megan and I are going to meet some friends at Bell&rsquo;s, a brewery in Kalamazoo. This week has been a pretty darn good start to the summer.</p> Fri, 03 May 2019 06:00:00 Thu, May 02, 2019 http://JasonDodge.fastrunningblog.com/blog-05-02-2019.html <p>AM/Lunch: 8.3 miles, averaged 10:06. HR 136.</p> <p>PM: 37.2-mile ride. HR 151.</p> <p>Email went out late and no one showed up except me and two other guys. One guy was heading to do another ride, so the other guy and I did the Thursday route. We got a bit of rain and it was a little messy, but the roads were hard packed.</p> Thu, 02 May 2019 06:00:00 Wed, May 01, 2019 http://JasonDodge.fastrunningblog.com/blog-05-01-2019.html <p>Lunch: 8.3 miles, averaged 10:37. HR 131.</p> <p>PM: 5.3 miles, averaged 10:36. HR 130.</p> <p>Night: AIS</p> Wed, 01 May 2019 06:00:00 Tue, Apr 30, 2019 http://JasonDodge.fastrunningblog.com/blog-04-30-2019.html <p>Noon: 10 miles, averaged 9:03. HR 148.</p> <p><strong>Bridge/Building Workout: 2 (8 x 45&quot; On/75&quot; Off)</strong></p> <p>I think this will bridge me back into 20 x 1&#39; and some of the other faster workouts from fall and early winter. Felt pretty decent. Stride felt solid once I got fully warmed up.</p> <p>3 up/3 down.</p> <p>PM: Off.</p> Tue, 30 Apr 2019 06:00:00 Mon, Apr 29, 2019 http://JasonDodge.fastrunningblog.com/blog-04-29-2019.html <p>AM: 4.3 miles, averaged 10:52. HR 120.</p> <p>Got out early before our department end of year conference. 35 degrees, but the air felt good.</p> <p>Evening/Night: 8 miles in 1:21 on the treadmill. HR 136.</p> <p>Varied incline from 1.5-3.0%. Not my favorite time to run but I got it in. It&rsquo;s nice to have a Planet Fitness within a 2&rsquo; walk.</p> <p>&nbsp;</p> Mon, 29 Apr 2019 06:00:00 Sun, Apr 28, 2019 http://JasonDodge.fastrunningblog.com/blog-04-28-2019.html <p>AM/Lunch: 8.3 miles, averaged 10:41. HR 123.</p> <p>Cool but lots of sunshine. HR stayed low and I think I finally kicked the bug.</p> <p>I just submitted grades a little after 2:00, which I think is an Oakland PR. They are due by 10:00AM tomorrow I think, so this was an improvement over last semester, which I think was midnight and the first fall, which I think was 1 or 2 in the morning. Going to do some cleaning, then go for a longer ride this afternoon.</p> <p>PM: 50-mile ride. HR 141.</p> <p>Weather was perfect. Just barely warm enough for short sleeves. The rain we had kept the dust down. Longest ride so far. Some beautiful views. I had an absolute blast.</p> Sun, 28 Apr 2019 06:00:00 Sat, Apr 27, 2019 http://JasonDodge.fastrunningblog.com/blog-04-27-2019.html <p>AM/Lunch: 15.3 miles, averaged 9:32. HR 137.</p> Sat, 27 Apr 2019 06:00:00 Fri, Apr 26, 2019 http://JasonDodge.fastrunningblog.com/blog-04-26-2019.html <p>Lunch: 8.3 miles, averaged 9:38. HR 134. Did some strides.</p> <p>PM: 4.2 miles in 45&#39; on the treadmill. Weights after.</p> <p>Chest press 3 x 12 @ 40#; Pull down 3 x 15 @ 40#; Row 3 x 12 @ 40#; Pec flys 3 x 12 @ 45#; Shoulder press 3 x 12 @ 25#; Bicep curls 3 x 12 @40#</p> Fri, 26 Apr 2019 06:00:00 Thu, Apr 25, 2019 http://JasonDodge.fastrunningblog.com/blog-04-25-2019.html <p>Lunch: 8.3 miles, averaged 10:14. HR 133.</p> <p>Second Thursday Night Dirt ride of the year tonight. Need it.</p> <p>PM: 37.2 mile ride. HR 142.</p> <p>Good ride. Started out slow, got moving, then hung back fro some stragglers, one guy was nnew and didn&#39;t want him to feel like people were leaving him hanging and not wanting to come out again. It was much cooler than forcasted/expected, but very comfortable. Gravel was nicely packed in places, but very loose rocks on the top and VERY dusty. The few cars we encountered were driving insanely fast and recklessly. Usually you get one or so every few rides, but people were nuts tonight. Enjoyed the ride. Hope rides will start to be more consistent. Still tough with the rain as people won&#39;t ride in the rain generally.</p> Thu, 25 Apr 2019 06:00:00 Wed, Apr 24, 2019 http://JasonDodge.fastrunningblog.com/blog-04-24-2019.html <p>Lunch: 8.3 miles, averaged 9:11. HR 155.</p> <p>Did some strides. Felt pretty rough overall.</p> <p>PM: 4.3 miles, averaged 9:11. HR 148.</p> Wed, 24 Apr 2019 06:00:00 Tue, Apr 23, 2019 http://JasonDodge.fastrunningblog.com/blog-04-23-2019.html <p>Lunch: 8.3 miles, averaged 10:27. HR 139.</p> <p>PM: 4.5 miles, averaged 9:57. HR 141.</p> <p>Night: AIS and PT</p> Tue, 23 Apr 2019 06:00:00 Mon, Apr 22, 2019 http://JasonDodge.fastrunningblog.com/blog-04-22-2019.html <p>AM/Lunch: 9.3 miles, averaged 8:28. HR 156.</p> <p><strong>20&#39; Tempo</strong></p> <p>Back to workouts. I knew pace would be humbling, so I tried not to worry about it. I managed just below 3 miles. 6 weeks ago, I was running the same pace with less effort for 18 miles. Today&#39;s goal was just to get through the 20&#39; at the right effort, which should be the goal for most workouts.</p> <p>Did the workout today rather than tomorrow as we might have thunderstorms in the morning and higher winds. Today has been absolutely beautiful. Sunny, around 70, and dry. My favorite spring weather.</p> <p>PM: 4.7 miles, averaged 10:10. HR 141.</p> <p>Felt a little rough an anxious and couldn&#39;t relax and enjoy the run. HR was elevated.</p> Mon, 22 Apr 2019 06:00:00 Sun, Apr 21, 2019 http://JasonDodge.fastrunningblog.com/blog-04-21-2019.html <p>Lunch: 8.3 miles, averaged 10:12. HR 135.</p> <p>Beautiful spring day for Easter.</p> <p>PM: 4 miles w/ Megan, averaged 10:10. HR 127.</p> Sun, 21 Apr 2019 06:00:00 Sat, Apr 20, 2019 http://JasonDodge.fastrunningblog.com/blog-04-20-2019.html <p>PM: 15 miles, averaged 8:38. HR 147.</p> <p>High winds and rain for portions of the run. Around 42 degrees. Managed to enjoy the run. Picked it up a bit at the end. Felt decent overall. Hoping fitness snowballs back, but I am happy to be feeling mostly better overall.</p> Sat, 20 Apr 2019 06:00:00 Fri, Apr 19, 2019 http://JasonDodge.fastrunningblog.com/blog-04-19-2019.html <p>Lunch: 8.3 miles, averaged 10:10. HR 130.</p> <p>PM: 4 miles in 44&#39; on the treadmill, HR 131.</p> <p>Varied the incline every 2&#39; the last 14&#39;.</p> <p>Did some weight after. Trying tp get back into that routine after falling off sometime in Februrary or whenever it was.</p> <p>Pec Flys 3 x 12 @ 45#; Chest Press 3 x 12 @ 40#; Pull Downs 3 x 15 @40#; Shoulder Press 3 x 10 @ 25#</p> Fri, 19 Apr 2019 06:00:00