Of Mice and Marathons Running Blog at FastRunningBlog.Com http://JasonDodge.fastrunningblog.com/ Thu, 19 Jul 2018 03:31:46 FeedCreator 1.7.2 Wed, Jul 18, 2018 http://JasonDodge.fastrunningblog.com/blog-07-18-2018.html <p>PM: 7.6 miles, averaged 8:37. HR 144.</p> <p>Night: AIS, PT routine, and pushups</p> Wed, 18 Jul 2018 06:00:00 Tue, Jul 17, 2018 http://JasonDodge.fastrunningblog.com/blog-07-17-2018.html <p>PM1: 48.6-mile ride. HR 156.</p> <p>Went the length of the Macomb Orchard Trail to Richmond and back. It&rsquo;s a very nice paved trail. Toward the end I was bonking. I didn&rsquo;t eat a big enough lunch and only ate a Kind Bar during the ride. I was pretty spent at the end and while getting gas my quads started to really hurt. I think both were cramping. So, I drank two sodas, had a small bag of sea salt and vinegar chips (Kettle Brand, the objectively best chip), and a bag of beef jerky&nbsp;and headed home. I texted Megan to say I wasn&rsquo;t going to run, but she was still home when I got back, so....</p> <p>PM2: 4 miles w/ Megan, averaged 10:12. HR 154.</p> <p>My legs felt okay. Standing on concrete all day and trying to run is worse. HR was quite elevated. I drank and obscene amount of Gatorade.</p> Tue, 17 Jul 2018 06:00:00 Mon, Jul 16, 2018 http://JasonDodge.fastrunningblog.com/blog-07-16-2018.html <p>AM: 6 miles, averaged 10:47. HR 129.</p> <p>Did a few pullups.</p> <p>Some soreness, but not bad at all. Figured a very hard effort might really shock the muscles. It&rsquo;s a down week, so likely no doubles but hopefully I&rsquo;ll get in at least 3 rides.</p> <p>Night: AIS and pushups. 1&#39; time trial of 58. Improvement.</p> Mon, 16 Jul 2018 06:00:00 Sun, Jul 15, 2018 http://JasonDodge.fastrunningblog.com/blog-07-15-2018.html <p>AM: Pure Detroit 5k in 18:29. HR 184 (for race)</p> <p>2.5 up/2 down. This was my first all-out race since Broad Street 2016. I have done two races (both Glass City Half). One was about 95% effort (or rather about 100% effort after 4 miles). This was my first Michigan race since we moved 2 years ago. Three things: it was hot, I won, and I am happy to be racing again</p> <p>I was soaking wet warming up. I did some short strides and lined up, eyeing up the people who were likely to beat me. Got out in maybe 10th, but I could tell it was typical local race super heroes. By perhaps a half mile or so, I was in second and the young guy I pegged to win was about 50 meters out. I started to gain on him into the first mile. It felt fast but the effort was good. I didn't want to pass him as I figured he would crush me. At the same time, I didn't want to get in a kicking contest. I pulled ahead sooner than planned, some time before the 2-mile mark (around 1.5-1.8 I think). He seemed to wave me by as I rode his shoulder. At one water stop I think he grabbed a cup (didn't bother to ctually look) and I put a few steps on him. I told myself to push even if it meant puking or locking up. After a while I couldn't hear breathing or footsteps, so I tried to keep up the effort but with no racing (and thus race grit) it was hard. I managed a fairly strong finish. Miles 2, 3, and the partial had my heart rate soaring. I felt like I ran as hard as I could.</p> <p><b>5:43 (176), 5:47 (185), 5:57 (189), 5:20 pace for partial (189)</b></p> <p>Megan and I had a nice brunch in Midtown Detroit, which really is not as bad as everyone thinks. Getting to know the city a bit.</p> <p>PM: 4.2 miles, averaged 10:29. HR 133. Hot and nasty</p> Sun, 15 Jul 2018 06:00:00 Sat, Jul 14, 2018 http://JasonDodge.fastrunningblog.com/blog-07-14-2018.html <p>Noon: 4.1 miles, averaged 9:31. HR 136.</p> <p>First Michigan race since moving here almost two years ago in the morning.</p> <p>&nbsp;</p> Sat, 14 Jul 2018 06:00:00 Fri, Jul 13, 2018 http://JasonDodge.fastrunningblog.com/blog-07-13-2018.html <p>Lunch: 6.4 miles, averaged 9:31. HR 136.</p> <p>First few with Megan. Did 6 x 20&rdquo; strides to get ready for Sunday. They were quite fast and I felt very strong. Starting to get my old self back.</p> <p>Megan and I are at a Def Leppard and Journey concert (special appearance from the Pretenders). Megan loves Def Leppard and we thought they had already played but saw a commercial earlier this week and I looked up tickets and said, &ldquo;Let&rsquo;s go.&rdquo;</p> <p>It&rsquo;s pretty much the whitest thing in Detroit right now for sure.</p> <p>&nbsp;</p> Fri, 13 Jul 2018 06:00:00 Thu, Jul 12, 2018 http://JasonDodge.fastrunningblog.com/blog-07-12-2018.html <p>Lunch: 7.5-mile ride. Got my hair cut.</p> <p>PM: 37.2-mile ride. HR 151.</p> <p>Good Thursday night ride. Felt good to have a day of from running even though I would prefer to have gone out.</p> Thu, 12 Jul 2018 06:00:00 Wed, Jul 11, 2018 http://JasonDodge.fastrunningblog.com/blog-07-11-2018.html <p>PM: 6 miles, averaged 9:54. HR 136.</p> <p>Day off tomorrow from running. First day since the end of February. 137 days. I&rsquo;ll still do the Thursday ride, but this should freshen my step for the 5k, my first all-out race since Broad Street May 2015.</p> Wed, 11 Jul 2018 06:00:00 Tue, Jul 10, 2018 http://JasonDodge.fastrunningblog.com/blog-07-10-2018.html <p>Noon: 10.4 miles, averaged 7:53. HR 161.</p> <p><strong>Cutdown Effort Workout&nbsp;</strong></p> <p>2 miles up</p> <p>16&#39; @ 10M effort (6:20 pace), 5&#39; jog</p> <p>8&#39; @ 10k effort (5:59 pace), 4&#39; jog</p> <p>4&#39; @ 5k effort (5:45 pace), 3&#39; jog</p> <p>2&#39; @ 3k effort (5:33 pace), 2&#39; jog</p> <p>1&#39; @ mile effort (5:08 pace)</p> <p>2 mile cool down</p> <p>First substantial time at sub-6 paces in about a year or so. Good workout. Started somewhat conservatively, but went pretty hard once I got rolling. Warm but extremely dry.</p> <p>PM: 4 miles w/ Megan, averaged 10:25. HR 126ish? (Error first mile)</p> <p>Megan wanted to run at Paint Creek. Wasn&rsquo;t planning to run, but couldn&rsquo;t pass that up.</p> Tue, 10 Jul 2018 06:00:00 Mon, Jul 09, 2018 http://JasonDodge.fastrunningblog.com/blog-07-09-2018.html <p>Lunch: 7.2 miles, averaged 9:05. HR 139.</p> <p>PM: 5 miles, averaged 9:51. HR 136.</p> <p>Had a good time and great conversation with Jeff Shadley.&nbsp;</p> <p>&nbsp;</p> Mon, 09 Jul 2018 06:00:00 Sun, Jul 08, 2018 http://JasonDodge.fastrunningblog.com/blog-07-08-2018.html <p>PM: 6.4 miles, averaged 10:05. HR 128.</p> <p>First few with Megan. We went to see friends in Ohio last night and got back early in the afternoon.</p> <p>Late: AIS, PT routine, and push ups</p> Sun, 08 Jul 2018 06:00:00 Sat, Jul 07, 2018 http://JasonDodge.fastrunningblog.com/blog-07-07-2018.html <p>Lunch: 16.2 miles, averaged 7:47. HR 160.</p> <p><strong>60&rsquo; Aerobic Threshold Run + 6 x 20&rdquo; Strides</strong></p> <p>Went to Stony Creek to get some hillier running in. Full sun, dry, not too hot. Warmed up 30&rsquo;. I put my auto lap and hit pretty much 6:50s and 6:40s. It was windy as it alway is off the water. Averaged 6:48, which I was okay with. I never felt great but I fought through. Jogged about 6&rsquo; and got some fluids (shorts had some serious salt stains) and did strides (supposed to be 45&rdquo; but I couldn&rsquo;t bring myself to do the long ones. Shuffled 20&rsquo; down.</p> <p><b>Splits: 6:58, 6:50, 6:40, 6:42, 6:48, 6:45, 6:47, 6:58, 6:42 (for .8)</b></p> <p>Pleased I toughed it out. The last 5&rsquo; were a little tough. The uphills&nbsp;at the end killed me.</p> Sat, 07 Jul 2018 06:00:00 Fri, Jul 06, 2018 http://JasonDodge.fastrunningblog.com/blog-07-06-2018.html <p>Lunch: 7.6 miles, averaged 8:36. HR 141.</p> <p>Relief in the air. Low 70s, very dry, and breezy.</p> <p>PM: 4 miles w/ Megan, averaged 10:20. HR 122.&nbsp;</p> <p>Very pleasant. Humidity at a rare 27%.&nbsp;</p> <p>Night: AIS, PT routine, and push ups (did 43 in 1&#39;. Too lax on the lately, but it has been so hot inside)</p> Fri, 06 Jul 2018 06:00:00 Thu, Jul 05, 2018 http://JasonDodge.fastrunningblog.com/blog-07-05-2018.html <p>Lunch: 7.1 miles, averaged 9:10. HR 148. Did some strides.</p> <p>Hot and high dew point. Was about 80 degrees sleeping. I&rsquo;m tired of it. Complex supposed to look at AC.</p> <p>PM: 37.2-mile ride. HR 162.</p> <p>Hot ride. We were supposed to get thunderstorms but they held off. We did a combined group ride so the pace was solid (18MPH over dirt and hills). We were momentarily halted by two loose cows. Hard effort, but enjoyed it. The guys are helping me learn, which I appreciate.</p> Thu, 05 Jul 2018 06:00:00 Wed, Jul 04, 2018 http://JasonDodge.fastrunningblog.com/blog-07-04-2018.html <p>Lunch: 5 miles, averaged 10:29. HR 139.</p> <p>Hot.</p> <p>PM: 5 miles, averaged 10:00. HR 139.</p> <p>Ditto. 83 degrees inside. Happy 4th!</p> <p>Night: AIS, PT Routine</p> Wed, 04 Jul 2018 06:00:00 Tue, Jul 03, 2018 http://JasonDodge.fastrunningblog.com/blog-07-03-2018.html <p>Lunch: 8 miles, averaged 7:41. HR 154.</p> <p><strong>4-Mile Tempo in 24:46 (6:11/12 Avg)</strong></p> <p>Drier air moved in but it was still fairly warm (86 degrees). Warmed up 2 miles with strides. Ran completely by effort and Easter egged my splits to great results. I&rsquo;m getting back to my old running self now.</p> <p><b>Splits: 6:15, 6:14, 6:10, 6:07 (HR 169.5)</b></p> <p>The last .75 were tough. Collected myself a bit then cooled down 2 miles. A short workout overall, but I also find true tempos some of the hardest workouts mentally. I prefer to break them into 10-15&rsquo; or 2-2.5 miles. Always feels great to nail them though.&nbsp;</p> <p>&nbsp;</p> Tue, 03 Jul 2018 06:00:00 Mon, Jul 02, 2018 http://JasonDodge.fastrunningblog.com/blog-07-02-2018.html <p>Lunch: 7.3 miles, averaged 8:51. HR 143.</p> <p>PM: 4.3 miles, averaged 9:50. HR 130.</p> <p>Felt a little rough on the lunch run. Slight bonk. Low on calories I think. A bit humid. Drier air pulled through this afternoon. Felt much better this afternoon.&nbsp;&nbsp;It&rsquo;s still 80 in our apartment.</p> Mon, 02 Jul 2018 06:00:00 Sun, Jul 01, 2018 http://JasonDodge.fastrunningblog.com/blog-07-01-2018.html <p>Lunch: 6 miles, averaged 10:50. HR 133.</p> <p>Ran very slow in the heat for smart recovery.</p> <p>PM: 37.6-mile ride. HR 153.</p> <p>Started from Paint Creek and did portions of the Thursday night ride. When I got to the Proving Grounds (Ford test track I think) it poured and the sky was very dark and it was windy. I worried about hail and lightening but it was okay. The dirt was muddy (so was I, the bike likewise). Had a good time. Not optimal for recovery but it&rsquo;s hard to do the cycling I want with my running schedule. Just need to monitor fatigue levels and not go too hard.</p> <p>&nbsp;</p> Sun, 01 Jul 2018 06:00:00 Sat, Jun 30, 2018 http://JasonDodge.fastrunningblog.com/blog-06-30-2018.html <p>PM: 15.1 miles on the treadmill</p> <p><b>60' @ Aerobic Threshold + 4 x 45" Strides</b></p> <p>The dew point was 75 and almost 90 when I got ready to run in the late morning. No thanks. It was still plenty warm in the gym. Warmed up 30' minutes, taking in some fluids as I was already sweating a decent amount. I ran by HR, which works well for me on the treadmill as I tend to run slower than I can outside in decent conditions. Was only able to run 8.2 miles (about 7:20 pace), but I got in a good effort and felt strong. HR averaged 167.</p> <p>Jogged 5' very easy and peeled off my shirt to change into a dry one. I'm sure the gym people weren't thrilled but it helped me out a good deal. Did 4 x 45" pace at 10 MPH or a bit faster and cooled down 20'. Felt good. I have moved my weekender to Saturday as it is better during the semester and it allows me to move my midweek workout back to accommodate my Thursday night ride.</p> Sat, 30 Jun 2018 06:00:00 Fri, Jun 29, 2018 http://JasonDodge.fastrunningblog.com/blog-06-29-2018.html <p>PM: 6.8 miles, averaged 9:30. HR 141.</p> <p>First few with Megan. Hot. Our AC is struggling to keep up. Hotter tomorrow. The nasty humidity and dew point haven&rsquo;t settled in.&nbsp;</p> <p>Fluids consumed today. 2 bottles of Pedialyte and 2 more refills with 2 Nuun tablets each. About 4 liters plus some water and Gatorade earlier.&nbsp;Barely needing to use the restroom. Hydration this time of year is a part-time job. Will do my long run workout on the treadmill tomorrow. Low of 75 tonight and high of 98 tomorrow.</p> <p>Late: PT routine</p> Fri, 29 Jun 2018 06:00:00 Thu, Jun 28, 2018 http://JasonDodge.fastrunningblog.com/blog-06-28-2018.html <p>Lunch: 8 miles, averaged 8:14. HR 160. Did some strides.</p> <p>Heart rate a bit elevated. It was somewhat warm, and my energy was up and down. Lost 5lbs of water weight and it wasn't humid.</p> <p>Went to the cardiologist to have her look at an abnormal EKG from my physical in April. They did another EKG, and she didn't seem too concerned but she wanted to make sure. The issue is often seen in athletes and it is caused by, at times, lactic acid buildup or low electrolytes. Sounds about right. So I am hooked up to a 24-hour heart rate monitor, the experience of which is a cross between (what I imagine) a colostomy bag and house arrest ankle bracelet feels like. I was mostly ticked I had to miss my Thursday night ride with the guys and I couldn't replace that with a shakeout run because I have a Sony Walkman strapped to my shorts. It comes off at 3:00 tomorrow, which messes up a morning run and the possibility of running in the morning and doing the ride solo in the afternoon. But I guess when it is your ticker you just suck it up and check possibilities of the list</p> Thu, 28 Jun 2018 06:00:00 Wed, Jun 27, 2018 http://JasonDodge.fastrunningblog.com/blog-06-27-2018.html <p>&nbsp;Noon: 5 miles, averaged 10:04. HR 132.</p> <p>Finally getting some rain. Humid though.</p> <p>PM: 4.2 miles, averaged 10:01. HR 129.</p> <p>Light rain again. Very few people at the park. Heaven.</p> <p>Night: AIS, PT routine, and pushups. Did A 1&#39; time trial. 47. A bit better than a week or so ago. Haven&#39;t been doing them enough.</p> Wed, 27 Jun 2018 06:00:00 Tue, Jun 26, 2018 http://JasonDodge.fastrunningblog.com/blog-06-26-2018.html <p>Lunch: 11 miles, averaged 7:56. HR 160.</p> <p><strong>20 x 1&rsquo; On/Off + 10 x 30&quot; On/Off</strong></p> <p>Warmed up 2 miles, during which a car slowed down behind me, which I ignored and then they said something partially audible. I ignored it, then got ticked, and tried to follow them. I only got in a few strides as it threw me completely off. The park was crawling with kids, but they were mostly away from the path. Weather was decent (70s, fairly dry). There was no extra recovery after the 1&#39; effort and the 30&quot; efforts stung a little. 5:50-5:35 for the 1&#39;s and 5:40-5:17 on the 30&quot;s. Felt pretty good overall. 2.2 down.</p> <p>PM: 20.1-mile ride. HR 127.</p> <p>Easy spin on the Clinton River Trail. I had only been on the trail for running and only then short and infrequent. It is a mix of dirt, limestone, recycled tar, and tar. It is rough as you get out in the less wealthy cities, but it&#39;s a nice path overall. Great for a gravel bike. Lots of intersections. Raced a woodchuck to start things out. Lots of people, but wider than Paint Creek, so room to navigate. Had a great time.</p> <p>&nbsp;</p> Tue, 26 Jun 2018 06:00:00 Mon, Jun 25, 2018 http://JasonDodge.fastrunningblog.com/blog-06-25-2018.html <p>Lunch: 7.6 miles, averaged 8:31.&nbsp;HR 139.</p> <p>PM: 4 miles, averaged 9:11. HR 131.</p> <p>Night: AIS, PT routine, and push-ups</p> Mon, 25 Jun 2018 06:00:00 Sun, Jun 24, 2018 http://JasonDodge.fastrunningblog.com/blog-06-24-2018.html <p>PM: 8 miles, averaged 8:13. HR 140.</p> <p>We got back from Toledo. We had a great time. Skipped my long run due to time. This will allow me to reset my schedule so that my Thursday night rides aren&rsquo;t on a recovery day.</p> <p>Feeling pretty tired the last few days.&nbsp;</p> Sun, 24 Jun 2018 06:00:00 Sat, Jun 23, 2018 http://JasonDodge.fastrunningblog.com/blog-06-23-2018.html <p>&nbsp;PM: 9 miles, averaged 7:17. HR 157.</p> <p>Ran on the University of Toledo Trail. Run was easy to moderate and then uptempo. Last 3 miles were in the 6:40s. Not bad after two beers at Megan&rsquo;s parents. We were out late for Megan&rsquo;s high school reunion last night. We had fun. Maybe a bit too much fun for me.</p> <p>&nbsp;</p> <p>&nbsp;</p> Sat, 23 Jun 2018 06:00:00 Fri, Jun 22, 2018 http://JasonDodge.fastrunningblog.com/blog-06-22-2018.html <p>Lunch: 8.4 miles, averaged 7:45. HR 150. Did some strides.</p> <p>AIS,&nbsp;PT routine, and pushups&nbsp;after lunch</p> <p>&nbsp;</p> Fri, 22 Jun 2018 06:00:00 Thu, Jun 21, 2018 http://JasonDodge.fastrunningblog.com/blog-06-21-2018.html <p>AM&nbsp;5 miles, averaged 10:31. HR 131.</p> <p>PM: 4 miles, averaged 9:59. HR 128.</p> <p>Was going to go for a ride but my chain was running rough. I&rsquo;m not sure what I&rsquo;m doing with cleaning and greasing. My speed sensor is also wacky and defective. One thing about running, it&rsquo;s relatively cheap and maintenance free. Wahoo customer service was excellent and they should send me a new sensor. Glad they talked me out of a Garmin. They wouldn&rsquo;t be so accommodating.</p> <p>No Thursday night ride as the guys were doing a solstice ride. I was going to go solo but I decided to go tomorrow but it&rsquo;s going to be rainy and we are heading out early for the weekend.</p> <p>Happy 4th Anniversary to Megan.</p> <p>Night: PT routine</p> Thu, 21 Jun 2018 06:00:00 Wed, Jun 20, 2018 http://JasonDodge.fastrunningblog.com/blog-06-20-2018.html <p>PM: 12.3 miles, averaged 7:34. HR 159.</p> <p><strong>4 x 10&#39; w/ 3&#39; Recoveries</strong></p> <p>Waited until the afternoon/early evening for this one. The weather was cool (just around 70) and fairly dry. Warmed up 2.7 with strides and decided to do them on the roads to avoid kids at the park even though it wasn&#39;t that busy. I figured for my 3k loop I would likley be able to run the interval and jog the recovery and start in almost the same place. Worked perfectly.</p> <p>The workout ended up being a good bit faster than I thought I could run. I thought 6:15ish would be good given that I think I averaged 6:12 for the 8 x 5&#39; workout two weeks ago. I think this as a small breakthrough on the way back to getting in shape.</p> <p><strong>Splits: 6:06, 6:03, 6:06, 6:06</strong> (HR averaged 173 overall)</p> <p>I paced very well, only sneaking a peak at my pace accidentally as I toggle to the correct screen and then toward the last 90 seconds of the last rep to make sure I wasn&#39;t dying. Tried to make it faster, but I likely started too slow to make sure I made it through. Cooled down 2 miles.</p> Wed, 20 Jun 2018 06:00:00 Tue, Jun 19, 2018 http://JasonDodge.fastrunningblog.com/blog-06-19-2018.html <p>AM: 8 miles, averaged 8:16. HR 145.</p> <p>Rode over to River Bends to do some low key single track riding. I stopped at the skatepark because I have never see it even though I have been to the park a few times. It&#39;s a decent park. Made me wish I had a BMX bike to see if I could break my old man butt.</p> <p>PM1: 13.3-mile ride. HR 124.</p> <p>Got to use my brakes a bit as well as to get the rear wheel to slide around a bit to learn how the bike rides in different conditions. I only banged my arm on one tree. Read for a bit outside and then went for a shakeout run.</p> <p>PM: 4.7 miles, averaged 8:32. HR 145.</p> Tue, 19 Jun 2018 06:00:00 Mon, Jun 18, 2018 http://JasonDodge.fastrunningblog.com/blog-06-18-2018.html <p>AM: 6.3 miles, averaged 10:17. HR 137.</p> <p>Pretty nasty out.</p> <p>PM: 4 miles w/ Megan, averaged 10:32. HR 123.</p> <p>We got a nice sun shower. It was a relief as the low was 77 degrees last night and we lost power. Yep. Sleeping was not fun. Glad I had a few beers. I sat in my car, charged my phone, and read in the AC. Power came back around 2:00PM</p> Mon, 18 Jun 2018 06:00:00