Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Fri, 22 Mar 2019 20:20:47 FeedCreator 1.7.2 Fri, Mar 22, 2019 http://JasonDodge.fastrunningblog.com/blog-03-22-2019.html <p>Noon: 10.3 miles, averaged 9:16. HR 144.</p> <p>Felt pretty good. I was going to run again, but ended up taking a nap and had to start dinner when I got up. HR coming down slowly. I imagine part of that is sickness dehydration. Should know by the end of the day tomorrow what the revised racing plan is.</p> Fri, 22 Mar 2019 06:00:00 Thu, Mar 21, 2019 http://JasonDodge.fastrunningblog.com/blog-03-21-2019.html <p>PM: 10.3 miles, averaged 9:24. HR HR 146.</p> <p>Feeling a bit better overall. Tried making revised racing plans while I ran. Should be able to get out on the bike this weekend.</p> Thu, 21 Mar 2019 06:00:00 Wed, Mar 20, 2019 http://JasonDodge.fastrunningblog.com/blog-03-20-2019.html <p>PM: 10.3 miles, averaged 9:04. HR 152.</p> <p>Still somewhat sick but on the way out I think. Better day overall. Had to get some miles in. Felt generally okay. HR very elevated, but that was to be expected. Cool and lightly rainy, but not unpleasant. Saw the deer for the first time since last fall.</p> <p>Hit the 1000-mile mark for the year. Previous PR was April 1, 2016, which was actually a terrible year for running (other than a 5k PR). If I ahdn&#39;t gotten sick I would have hit it around March 8-10 I think.</p> <p>Doing some resuffling/strategizing for the spring marathon. Not sure what&#39;s going to happen. I could run a marathon in 5 weeks, but it will be disappointing I am sure. There&#39;s another race in Traverse City 4 weeks from my target race, so that&#39;s a possibility. I might just scrap the marathon and sharpen up for a shorter race.</p> <p>Looking forward to getting on my bike.</p> Wed, 20 Mar 2019 06:00:00 Tue, Mar 19, 2019 http://JasonDodge.fastrunningblog.com/blog-03-19-2019.html <p>Off.</p> <p>Sickness mostly gone, but slightly lingering. Spent almost all day in bed as I have slipped back into a depression. Marathon plans are up in the air at this point.</p> Tue, 19 Mar 2019 06:00:00 Mon, Mar 18, 2019 http://JasonDodge.fastrunningblog.com/blog-03-18-2019.html <p>Off.</p> <p>Feeling a bit better, but still not quite there.</p> Mon, 18 Mar 2019 06:00:00 Sun, Mar 17, 2019 http://JasonDodge.fastrunningblog.com/blog-03-17-2019.html <p>Off.</p> <p>Somewhat better. Congestion is breaking up a good bit. Lots of sleeping. Pretty miserable.</p> Sun, 17 Mar 2019 06:00:00 Sat, Mar 16, 2019 http://JasonDodge.fastrunningblog.com/blog-03-16-2019.html <p>Off.</p> <p>Stayed up late last night and slept through the morning and most of lunch. Feeling better congestion wise, but my head is still off. Took a long nap not too long after I got up. Pretty frustrated as it is hard to get work done, now that I have an extra 16 hours of week while I am not running.</p> <p>Megan will be back late tomorrow. I am going out to eat by myself. Wasn&#39;t going to spend the money, but I need to get out.</p> Sat, 16 Mar 2019 06:00:00 Fri, Mar 15, 2019 http://JasonDodge.fastrunningblog.com/blog-03-15-2019.html <p>Noon: 8.3 miles, averaged 10:00. HR 141.</p> <p>Running wasn&rsquo;t a great idea. HR about 20 beats higher than normal. Don&rsquo;t feel that much better. More time off.</p> <p>&nbsp;</p> Fri, 15 Mar 2019 06:00:00 Thu, Mar 14, 2019 http://JasonDodge.fastrunningblog.com/blog-03-14-2019.html <p>Off.</p> <p>Can&#39;t tell if today was better, worse, or the same. Looked into signing up for Sugarloaf about 2-3 weeks after Glass City, but it is full. Didn&#39;t sign up for Beach to Beacon this year. The race was pretty much ruined for me last year with the incident with my father.</p> <p>Might try running a little tomorrow depending on feel. The whole idea has been not to unnecessarily prolong the illness. With this type of sickness, I have found that best. I did some nasal rinsing last night and today and took some Mucinex. Today I had a nasty cough that I thought was going to bust the mucus, but it&#39;s just stuck.</p> Thu, 14 Mar 2019 06:00:00 Wed, Mar 13, 2019 http://JasonDodge.fastrunningblog.com/blog-03-13-2019.html <p>Off.&nbsp;</p> <p>Felt somewhat better, but still a little rough. It was warm and seasonable, which was frustrating.</p> Wed, 13 Mar 2019 06:00:00 Tue, Mar 12, 2019 http://JasonDodge.fastrunningblog.com/blog-03-12-2019.html <p>Off.</p> <p>Still sick. I was going to run with Megan in the morning but didn&#39;t get up.</p> Tue, 12 Mar 2019 06:00:00 Mon, Mar 11, 2019 http://JasonDodge.fastrunningblog.com/blog-03-11-2019.html <p>Off.</p> <p>Cancelled classes and meetings. Slept in through the morning. Layed around a bit during the day. Watched a decent portion of Die Hard with a Vengance. It was like an old fashioned sick day, which I cannot recall the last time I took. Feeling better by still foggy and floaty. Megan is leaving for a conference for about a week and I am working from home, so I will try to get up and run with her as she is running before leaving in the early afternoon.</p> Mon, 11 Mar 2019 06:00:00 Sun, Mar 10, 2019 http://JasonDodge.fastrunningblog.com/blog-03-10-2019.html <p>Off.</p> <p>Still very sick. Slept most of the day. Trying to decide if I&rsquo;m going to cancel classes and meetings tomorrow.</p> Sun, 10 Mar 2019 07:00:00 Sat, Mar 09, 2019 http://JasonDodge.fastrunningblog.com/blog-03-09-2019.html <p>Off.</p> <p>I flared up my cold in solid fashion. Moved to more of a head cold, which I haven&#39;t had for two years, at which time I had three in a row and it killed my running. Did not want to take the day off, but realized any running at all would not help anything (other than anxiety of having to take days off at this stage in a marathon). Can&#39;t really do much work either, and I need to grade. Slept a bit in the middle of the day with the aid of some nightime medicine.</p> Sat, 09 Mar 2019 07:00:00 Fri, Mar 08, 2019 http://JasonDodge.fastrunningblog.com/blog-03-08-2019.html <p>AM: Oakland Spin Class for 80&rsquo;. HR 132.</p> <p>Good effort. Busted up my cold a bit. Was going to run at lunch but I took and early long nap that crossed that off. I was planning to triple anyway, so that&rsquo;s okay.</p> <p>PM: 10.4 miles, averaged 9:27. HR 130.</p> Fri, 08 Mar 2019 07:00:00 Thu, Mar 07, 2019 http://JasonDodge.fastrunningblog.com/blog-03-07-2019.html <p>AM: 8.4 miles, averaged 10:05. HR 126.</p> <p>PM: 8.5 miles, averaged 9:48. HR 121. First few w/ Megan.</p> <p>Slept in a bit this morning to kill the cold. The most bizzare dreams lately.</p> Thu, 07 Mar 2019 07:00:00 Wed, Mar 06, 2019 http://JasonDodge.fastrunningblog.com/blog-03-06-2019.html <p>AM: Off.</p> <p>Was planning a short shakeout, but slept in to try to kill the cold. Will try to get the workout in later today.</p> <p>PM: 17 miles, averaged about 7:40. HR 158.</p> <p><strong>10 x 1k w/ 3&#39; Recoveries </strong></p> <p>The weather wasn&#39;t much better than yesterday. Higher winds in fact.</p> <p>The purpose of this workout was to start the first few reps at 10-mile effort and for the last 7-8 to be at 10k effort to get the legs prepared for some of the Canova-style kilometer intervals with floats (with the intervals being slightly faster than MP). Admittedly, the recovery was quite long, but I kept them around 8&#39; pace, when I would normally be content to just shuffle as slow as I felt like. Typically I would do 90&#39; recovery for this workout and do them around LT. But not during marathon training.</p> <p>Ended up pushing through the workout but never felt great, certainly not as strong as last week&#39;s 9 x 1 mile, which was actually a better performance. I imagine it was the mild cold I have, which seem to affect my running more than they used to.</p> <p>I was hoping to start in the 5:50ish range per mile and then cut down through the 5:40 range, but I wasn&#39;t even close.</p> <p><strong>Splits: 3:51, 3:50, 3:47, 3:45, 3:42, 3:40, 3:43, 3:42 3:42, 3:41</strong></p> <p>About 6:01 average, which I think is exactly what I did for 9 x 1 mile with the same recovery last week. I was also running about this pace (as I recall) for 12 x 1k with THIRTY SECONDS recovery in November. I guess it is just mileage, but it looks awful on paper.</p> <p>My goal will change with the workouts over the next few weeks, but I think even running a PR will be difficult. Getting under back under 2:50 is the provisional goal. I will know better when I try my 13-mile tempo @ 6:30 pace this weekend.</p> <p>Late: AIS and PT</p> Wed, 06 Mar 2019 07:00:00 Tue, Mar 05, 2019 http://JasonDodge.fastrunningblog.com/blog-03-05-2019.html <p>Lunch: 8.7 miles, averaged 8:53. HR 136.</p> <p>PM: 8 miles in 76&#39; on the treadmill HR 139.</p> <p>Moved midweek workout to tomorrow afternoon. It was very cold and the wind was blowing hard and I had the worst night of sleep in years, coupled with the onset of a cold. We were supposed to get a small amount of fast accumulating snow and I didn&#39;t want to get halfway through it and not be able to finish and also not be able to do it tomorrow if I ran faster today. Overall, I figured the results would not have been what I wanted.</p> <p>It was likely a smart idea as I spent much of the afternoon in bed after running. So much for a productive day working from home. Thankful to be able to just take a day and crash though.</p> Tue, 05 Mar 2019 07:00:00 Mon, Mar 04, 2019 http://JasonDodge.fastrunningblog.com/blog-03-04-2019.html <p>AM: 8.4 miles, averaged 9:04. HR 131.</p> <p>6 degrees. Really did not want to get up early and go out, but I did. Bit of ice here and there but manageable.</p> <p>PM: 8 miles in 72&#39; on the treadmill. HR 139.</p> <p>Same overall pace, but at 2% in the gym. It&#39;s definitely harder inside this time of year. Felt good today.</p> Mon, 04 Mar 2019 07:00:00 Sun, Mar 03, 2019 http://JasonDodge.fastrunningblog.com/blog-03-03-2019.html <p>AM/Lunch: 8.4 miles, averaged 10:40. HR 121.</p> <p>PM: 8.3 miles, averaged 9:52. HR 127.</p> <p>Weekly mileage PR Monday to Sunday of 113.3. Two strong workouts and a hill blast session. Thinking I&rsquo;ve turned a corner. Last twoish weeks were a little rough. 8 weeks to race day.</p> <p>Late: AIS and PT</p> Sun, 03 Mar 2019 07:00:00 Sat, Mar 02, 2019 http://JasonDodge.fastrunningblog.com/blog-03-02-2019.html <p>PM: 23 miles, averaged 7:08. HR 164.</p> <p><strong>18-Mile Moderate Tempo (6:41 Average)</strong></p> <p>3 up/2 down</p> <p>Pretty much the same workout as last week but supposed to be 35 seconds slower than marathon effort. This was pretty much marathon effort. The overall effort was about the same as last week, but I think I felt better this week and I also ran about 13 seconds faster for the tempo. I figured 6:48/6:50 would be good.</p> <p>I didn&#39;t feel great and had a bit of dense malcolored congestion, which seems odd given that I haven felt sick. The last 3-5 miles felt like the closing miles of a marathon. These long tempos just above to right at marathon effort are very challenging, but I am convinced they are some of the best workouts you can do, though I would like to see one of the blog classics (a 10 + 10) thrown in.</p> <p>The idea over the next several weeks leading into the race is to run just about marathon pace and just under (about 10-15 seconds per mile).</p> <p>Got through the workout and notched another 20+ miler, of which I think I have about as many currently as I usually do in an entire buildup.</p> <p><strong>Tempo Splits: 7:00, 6:51, 6:44, 6:41, 6:41, 6:41, 6:36, 6:38, 6:38, 6;35, 6:386:36, 6:38, 6:40, 6:37, 6:38 6:40, 6:37 (6:41 average)</strong></p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 02 Mar 2019 07:00:00 Fri, Mar 01, 2019 http://JasonDodge.fastrunningblog.com/blog-03-01-2019.html <p>Noon: 9 miles on the treadmill. <strong>8 x 8&quot; Hill Blasts</strong></p> <p>Weights after: Pec flys 3 x 12 @ 70#; Chest press 3 x 12 @ 70# ; Pull downs 3 x 12 @ 70# ; Rows 1 x 15 @ 30# &amp; 2 x 15 @ 45#; Shoulder press: 3 x 15 @ 30#</p> <p>PM: 7.3 miles, averaged 9:54. HR 129.</p> Fri, 01 Mar 2019 07:00:00 Thu, Feb 28, 2019 http://JasonDodge.fastrunningblog.com/blog-02-28-2019.html <p>AM: 9.2 miles, averaged 10:14. HR 127.</p> <p>Stayed up too late last night for a week night. Felt sluggish this morning, but it was nice and sunny. Some snow covered roads and walks, but some decent clear stretches.</p> <p>PM: 7 miles in 61&rsquo; on the treadmill. HR 150.</p> <p>Did some strides to prep for hill blasts but was running short on time. Felt a little rough.</p> Thu, 28 Feb 2019 07:00:00 Wed, Feb 27, 2019 http://JasonDodge.fastrunningblog.com/blog-02-27-2019.html <p>AM: Off. Slept in.</p> <p>PM: 8.5 miles, averaged 10:24. HR 122.</p> Wed, 27 Feb 2019 07:00:00 Tue, Feb 26, 2019 http://JasonDodge.fastrunningblog.com/blog-02-26-2019.html <p>AM: 4.3 miles, averaged 9:54. HR 123.</p> <p>Moved workout to afternoon as we had department awards at lunch. Didn&rsquo;t want to get up, but figured a short shuffle might be good.</p> <p>PM: 18 miles, averaged 7:17. HR 157.</p> <p><strong>9 x 1 Mile @ Half Marathon Effort w/ 3&#39; Honest Recovery</strong></p> <p>Took my car in for some service and it took longer than I thought. As such, I was going to move the workout to tomorrow, but we have snow coming in and it wouldn&#39;t work. Got out and got it done.</p> <p>Wamred up 3.3 or so with some really weanie strides. Didn&#39;t feel great and thought I might just skip it, but worked into it. I figured I would start conservatively as it has been a LONG time since I have done mile repeats and certainly not this many (usually 6 x 1 mile with 2-2:30 recovery as slow as necessary). First mile felt clunky but I have felt clunky all day. Worked into it and felt pretty solid.</p> <p>I ran most of it in the dark on a 1-mile loop. I actually turned the average pace/lap pace screen on for the first time since I have had the watch (15 months) just to keep on top of the pace and the recoveries. Worked out fine.</p> <p>Going into the workout I felt a lack of confidence I have been feeling the last 10-14 days, but I felt decent about this workout. Good volume and some faster full miles that I haven&#39;t been doing. A good turning point back to the optimism of the first 6 weeks of the new year.</p> <p>Recoveries were just about 8&#39; pace or a bit below.</p> <p><strong>Splits: 6:15, 6:06, 6:04, 6:02, 6:02, 6:00, 5:58, 5:52, 5:51 (6:01 Average)</strong></p> <p>Cooled down to 18 miles.</p> <p>&nbsp;</p> Tue, 26 Feb 2019 07:00:00 Mon, Feb 25, 2019 http://JasonDodge.fastrunningblog.com/blog-02-25-2019.html <p>AM: Off.</p> <p>Got up and wasn&#39;t dealing with the weather. Two more hours of sleep was a easy choice.</p> <p>Evening: 10.25 miles, averaged 8:57. HR 135. Did some strides.</p> <p>Latest I have been out running in a while. Got home and relaxed a bit after a stressful afternoon. Took a nap and didn&#39;t want to get up, but got it done. Felt better on the latter half of the run.</p> <p>&nbsp;</p> Mon, 25 Feb 2019 07:00:00 Sun, Feb 24, 2019 http://JasonDodge.fastrunningblog.com/blog-02-24-2019.html <p>PM: 8.5 miles on the treadmill in 75:23. HR 139.</p> <p>Picked up the effort the last 15&#39;. Sweaty. Was going to run again, but didn&#39;t. Winds today were 20-30 MPH with gusts in the 40-60MPH range. I wasn&#39;t going to deal with that. Give me single digits or under and I&#39;m just fine. Wind ticks me off.</p> <p>9 weeks to the marathon. I have a lot of work still left to do to sharpen up and get marathon pace down. If I had to run one in two weeks, I imagine breaking 2:50 would prove difficult. I&#39;d like to be 2:43-2:45, but I came to the conclusion that this might be a &quot;rebuilding marathon,&quot; which was not a pleasant thought. Quite enjoying the training though.</p> <p><strong>Just saw on Strava that Jason Butler of Oklahoma (formerly on the blog) just broke the 45-49 National 50k Record on the roads. He ran 3:09:26, which is 6:03 pace. His marathon PR is around 2:31/2:32 or just under 5:50 pace.</strong></p> Sun, 24 Feb 2019 07:00:00 Sat, Feb 23, 2019 http://JasonDodge.fastrunningblog.com/blog-02-23-2019.html <p>Lunch: 8.2 miles, averaged 10:32. HR 127.</p> <p>PM: 6.3 miles, averaged 10:16. HR 125.</p> Sat, 23 Feb 2019 07:00:00 Fri, Feb 22, 2019 http://JasonDodge.fastrunningblog.com/blog-02-22-2019.html <p>PM: 23 miles, averaged 7:18. HR<strong> </strong>164.</p> <p><strong>18-Mile Moderate Tempo</strong></p> <p>A little longer than last week. I did not feel as good though and I felt it on the cool down, unlike last week when 8&#39; pace on the cool down felt like I was walking. I suspect the higher effort was due to dehydration from break.</p> <p>Honestly the miles were neither &quot;easy&quot; nor precisely &quot;moderate.&quot; They were basically marathon effort according to my HR monitor. However, any time I run at marathon effort for 8-10 miles it feels harder than this. Generally you cannot sustain such an effort for 18 miles. Either way, I survived and got the physical and mental stimulus (the idea of the workout is really to simulate the long grind of the marathon without running the race during a workout). This one is more or less a Kenyan staple, though they do 30k because they work in kilometers.</p> <p>Averaged about 6:54 with splits starting at 7:13 and dropping into the low 6:40s.</p> <p>3 up/2 down</p> <p>Felt pretty worked over after. Legs were pretty smoked. All the fast portions were on 98% concrete.</p> Fri, 22 Feb 2019 07:00:00