Of Mice and Marathons

I love that you jogged in circles in the basement. Picturing it just makes me laugh.

Nice post today Jason.

I agree, nice post. I'm glad (in a weird way) that I'm not the only one dealing with these temps. This year has been unreal.

One day after my kids pounded laps in my house for an hour or so I measured how many feet one lap was, and figured out how many miles they ran.

I just now started posting my weight in my blog again. Don't worry, it'll come back. :)

Funny entry! Funny and sad. Mostly sad. So did you weigh yourself before or after shaving the beard? These things matter!

Good to see a run today - is Newtone a gym, or did you venture outside?

Matt: I won't be posting my weight for a while. It's pretty embarrassing honestly. But I am still committed to my Bam adjusted weight of 162-166.

I can't remember, Joe. But it was pretty serious. Well, for what I can manage :) Newtone is the gym. It's pretty decent. I think. Never really been to one.

Great AT miles Jason. Good to see that again.

I'm wondering where you found that bit of iPod troubleshooting info. Or if you thought up that one on your own. :) Good news nonetheless.

I figured it wouldn't hurt it and it seemed to work. It should for $150. I got a new one a month or so ago and smoked it in two runs. I guess I am heavy sweater.

Snow is a workout.

great to hear that.

You're baaaack.... :) Good to hear Jason. Have a good weekend.

Whatever fartlek.. Very creative Jason. It's sure a good way to accidentally run 8 miles. They sure seem to pass the time for me.

I generally do one or two between buildups. Low stakes, fun, figure out where your efforts are. Once or twice a month would be great but I get too concerned with hitting my usual workouts. Right now I'm loosing sleep over getting in my long runs.

At this point I need to break 3:09:11 to qualify for a "less aided" PR :)

Nice mile today. I just tried the am thing a couple times this weekend. It takes a little getting used to, but I kinda like it.

Most of the time it is my preference, but I've got in the habit of getting up late eating lunch and waiting until 3 or 4.

Yeah, I think the important thing is you got the legs cranking up a little. As long as you can get yourself a little out of breath a couple times a week, you'll be able to start executing workouts as planned pretty soon.

Thanks, Joe. I sometimes forget that at the start of things even seemingly micro workouts can be tough especially if you have too precise a goal. I really should have tried running around ~7:15 and closer a bit faster but I am apparently too proud to call that marathon pace even though it is marathon effort currently.

FATTY!

It's got pretty ugly, Coach Bam. However, I am following a fairly strict diet (pretty much my usual one) but I am counting every calorie. It's going to take a while but I am pretty sure my Bam weight handicap is doable by April 20. Unless you weigh like 118 at this point :)

Reflecting back on my running I could never have run this fast at this weight in . . . 2011?

Hey Jason.... I'm thinking about doing the Sugarloaf Marathon in May. I didn't realize that you ran it until I saw your photo while I was googling pictures to try and see the course.

I know it's a low key event, but how did you like the course? Was the big hill a killer at mile 8?

Thanks & congrats on a huge marathon breakthrough when you ran it yourself!

Hey there. Yes, I did run it last year and might this year depending on how fit I can get for Boston.

The course is aided but you have to climb ~500 feet over 10 miles before you get the 1000 feet of drop over the last 16 miles. Honestly, I don't run too many hills, so at mile 10 I said "if these hills continue I am going to have to drop).

My advice is to run about 15-20 seconds slower than goal pace for the first 3-4 miles, take the hills slow. YOU WILL make it up. I went from running 6:50s in the first 2-3 miles, some low 7:00s on the hills, then I settled into goal pace bringing the pace down to 6:40ish until the end of the hills. Then you just need to shorten your stride and hang on! I ran as fast as 6:18-20 on the flats and downhills and mostly 6:30-6:40.

I consider my performance a well run race for my first time on the course. We can talk more about it as we get closer. If you want you can see my Garmin data check the link below.

http://connect.garmin.com/activity/315949464

Pretty intense.

Why just the 1500 calories? I can send you a care package with some of my wife's banana bread and maybe a few cliff bars.

I walked home after the gym yesterday without a hat and I felt a cold by the end of it. I was pretty out of it. Just couldn't seem to get a taste for anything, but banana bread sounds excellent! If I get Cliff Bars I eat them all. I am pretty sure I've eaten two during the night when I sleep eat at least once.

Take care of yourself!

i'm going to have to try this. looks brutal. i've done the core h every other day for two weeks now -- i'm getting better, but it still hurts. haven't seen any abs emerge yet. rawr!

hope you feel better soon. curry!

Looks like a heck of a workout. Might have to add that to the list.

Yup, Jake and I both took it personal.

Yeah he told me but I didn't want to say anything until he made it official. We aren't totally broken up as friends... yet.

I'm sorry to hear that. I figured you knew and it was public enough to post (it's on his blog too).

Seems a strange move, but I don't know the context. I know they used to do applications but I can't imagine Cabada, McCandless, and Wietecha (1:02-1:03 half PRs) applying for sponsors. Sounds like they are a bit more aggressive these day.

I hope things iron out for the three of you.

In the meantime, I will keep my love split between Saucony and Newton as balanced as possible . . . and maybe a pair of Mizuno Mushas I just picked up so I don't beat the treadmill up until I get lean and mean and don't strike so hard :-)

There are different levels of "sponsored" runners. Scott has a "real" sponsorship, not just a coupon :-) And it's well-deserved - he ran 1:03!

I'm glad you are splitting your loyalties between Newton and Saucony and we can all still be friends.

I figured it was more than just a few pair of shoes.

I am still trying to get my local running store to get one of their singlets to BUY so that people don't ask me if I am from Boulder (it's on the back) or if I run for Newton. I'm only about 10 minutes shy on my half marathon time just for entry level application. Only.

Get well soon. Being sick is no good.

Good progress on the weight. Oliver can always cut weight right before the weigh-in with a quick shave. Hairless cats look tougher anyway.

Good luck tomorrow, Joe. Rest up. No wings for dinner either.

Woodway's are very good quality TM's - and as you say, quite expensive. If you go to their website they have (or used to have) videos of sprinters running at incredible speeds - with a spotter in place for safety. Clearly at a higher caliber than the norm.

They are amazing. I ran on one of the curved ones for a few seconds. Very weird. I ran on the regular ones at my gym yesterday. Junk!

Just saw on my Facebook feed about the shooting. Glad to see you weren't around.

Thanks, Matt. Isolated incident but an unsettling day for sure, and a tragic day for the people involved.

Yikes, hadn't heard about that yet. Definitely makes you think twice when it's close to home like that.

Scary stuff - thought about you this morning when I heard it on the news. Glad you are safe.

Thanks, Bret. Very strange when we hear "not a typical school shooting," but it seems like it was pretty directed.

Good progress, that 2 hours on the TM couldn't have hurt!

In a hidden way I think. This morning, I was up a bit from yesterday, but my mom sent me birthday candy and I had some heavy beers (Bell's Hopslam). I think my "pace" is good given that my legs, arms, and mid-section are getting muscle back.

I've learned 2 things in the last 3 months: 1) never get out of shape 2) stay within 5-6 lbs of your typical racing weight (not 13-15!)

mmm...chocolate milk. Had a glass yesterday as well.

Just convince yourself you need it after every run like I do. Win win.

I forget I like it because I hate regular milk (except with cereal but I rarely eat that). I don't do dairy really. I love cheese but it doesn't last long in the house.

Did you just use the words hate and milk in the same sentence? I guess we can't all go through 3.5 gallons per week. Maybe when you have little Dodge rugrats running around you'll go through more. :)

I think I'll be the only rugrat running around, but my sister owns and runs a pre-school and day care and the allotment of gallons of milk is serious business.

Your weight'll come around. Mine's trying to, but... Sounds like you're at least paying attention to what you're eating. That's the biggest thing.

Nothing says "I sold out to the man" like wearing pants.

Matt: It's entirely possible to eat very well and still gain weight. There are fat vegetarians and vegans. I've seen them! I'm eating about what a 155-160 runner takes in for calories right now (based on the book Racing Weight). I've started counting calories to make sure I don't eat too much. I also celebrated races pretty seriously this fall and I think that burned me. Lots of heavy IPAs, post-race pancakes with tons of syrup and so on. Other than getting hurt, it was a dang fun fall racing season though.

Jake: I keep wanting to peel my shirt off but I think that is frowned on even at the gym. I think if I wear my heart rate monitor across my nipples it can pass. Right now I am wearing a Newton T-shirt that reads "Ask Me About My Freak." The beauty of dissertation writing and not teaching.

One big juicy marathon PR definitely trumps all the other ones :-)

And that's the one I want to take! Although a half PR would likely (given the correct diet of long runs and long run + tempo) also give me a marathon PR. BUT 8 weeks to run faster than 5:55 for 13.1 miles seems like a stretch.

Just trying to rebuild a base right now. It's taking many 80 minute runs at 8:20-8:30 pace on the hamster wheel, but a very fine hamster wheel it is :)

Bam, if you are listening, notice what I did there. Hamster wheel, "Of Mice and Marathons," (wink, wink, nudge, nudge).

nice 14+ midweek. have fun racing this weekend.

One of the benefits of graduate student life, eh? I am looking forward to racing. I imagine it will be humbling and I will sore for days because I haven't been logging many "land" miles.

Time to make screw flats.

Isn't every shoe you've worn this week a "racing flat"? Kinvara, Musha ;)

At least the Kinvara was kind of a flat a few years ago, now it's considered like a lightweight trainer I guess.

I may make up a pair. I have two race-able pairs and one that I still do workouts in. I meant to make a pair up a while ago, but I haven't logged any land miles in so long that it hadn't crossed my mind

Haha! Well, sort of. The Musha's are my new favorite treadmill shoe. Definitely light enough to race in, but not a "true" flat. Very responsive though, and they have some support.

The Kinvaras aren't hard enough to be a racing flat. I like them to be VERY firm. Even the Saucony A series is almost too soft, but I love it on the track. They work great if you happen to weigh as much as Paul or Jake, but I obviously don't.

I need a pretty firm shoe for the treadmill since my weight is up and my legs and midsection are weak. Getting it back though.

The Newton flats are about as firm as anything I have found. The new upper on the MV3 is amazing. I think I am competing with Dave Holt for "he who dies with the most shoes wins," but it is hard to tell from those who don't log their shoes on the blog.

ice skating PR, coming up.

My first attempt at an ice skating PR did not end well.

Dad: "I got you, you won't fall."

Much younger Jason: "I'm going to fall."

Dad: [Lets go of younger Jason]

Much younger Jason: [whacks head, gets a concussion bad enough to vomit as he recalls]

For flat-arch guys who need support like me the Musha is definitely a flat. It's pretty similar to the Saucony Fastwich, the Brooks Racer ST, and the Asics DS Racer.

As far as I'm concerned those are my "flat" options. Anything else kills my feet and my arches hurt for a few days after.

So I guess it's all perspective. But I consider it a supportive flat.

Yes. Admittedly my definition is quite narrow, and I do consider the Mushas a flat (just not MY flats), and I really love the shoe (got another pair for the closet). Until the Mushas I had only run in 2-4mm drop shoes, and 0mm for racing (such is part of my bias and probable eventual death of my achilles).

I don't have a ton of arch to my foot and don't notice much of a difference between neutral and support shoes. I am also just now turning over 8k-9k miles, I've only been running 3 1/2 years, and I run much slower. Check back in 11 years when I begin my masters career and I'm in Hokas :-)

You can somewhat change your arch shape w/ the proper exercises. I was starting to lose mine... it really flattened out over the second half of last year... but now 8 weeks of Andrea's magic PT and my arch is coming back w/ a vengeance.

Let me add a caveat - you aren't going to go from a flat foot to high arch w/ simple exercises... but you can make some subtle improvements by strengthening the small muscles that support that area.

Anyway you slice it, Kinvaras are the best.

Will her PT give me good enough arches to run, in the words of Bam, with "aplomb and grace"? And should I be worried if my arches are somewhat flat if they don't bother me? I guess you probably do gain some speed and efficiency as well.

great race! nice job breaking 20, 19, and 18.

Not bad for a fat lad.

You gotta feel pretty good about this!! Next time make your goal sub 18, and beat that by 2 minutes.

Did you wear the screw flats?

Keep setting PRs at all the shorter 500 Festival races and then I'll finish the deal at the HM.

Nice job Jason! That's awesome. Feeling fat and out of shape and then casually nail a sub 18? No problem. :)

Thanks, everyone. This is definitely a "heavy" PR. Makes me wonder what I could have done in late October. Unfortunately I never really run 5ks when I am really good shape.

Jake: I did wear a pair of Newton MV2 with screws. They worked extremely well. The roads were pretty good, but I worried about the stone promenade going into the finish and some sneaky areas (one of the fancy sidewalks near where I parked was skateable)

I am pretty sure the first two miles are a two-mile PR, so I'll unofficially note that :-)

This has to help the confidence Jason! Great to see you flew by where you thought you were (that kind of doesn't make sense). Looks like you'll be able to hi it your training with speed. Congrats on a great race.

Nice race Jason. Sounds like we have a good, potential FRB friendly Indiana rivalry with you and Joe!

Thanks, Matt. 3400+ miles last year weren't for nothing I guess! Likely won't have a shot at the Women's OT standard but I think I can get in PR shape for Boston.

Riley: It's definitely from my end, but I am hanging on to that half PR for a while I hope. But I saw Joe come in just a hair over 2:50 this fall and his hamstring tightening up and he was carrying his leg across the line. Had he hear the wise guy announcer I think he would have beat him with it.

I will be in Indiana for another 5 months or so, so my plan is to get ahead and ship out before he has a chance to counter :)

nice post-race mileage. hopefully that means everything is feeling good.

A little soreness, but minimal compared to what I expected. Usually my hamstrings are sore after a 5k they feel fine.

Might be one of those delayed onset soreness though. I did try to stretch a little bit after each run yesterday and roll before bed.

Sad to see a person with great potential and influence give in to addiction to point of destruction.

Sounds like you're on your way back, good news.

I'm feeling good. Just need to keep at it and not do anything silly.

It doesn't look like silly is on the radar. You seem to be approaching everything sensibly.

Nice. What is your Boston goal?

This fall I was shooting for 2:39-2:40, but after a hip injury I'm thinking a PR will take some work but be double. So 2:49-2:52 hopefully.

Good workout, and probably very smart to avoid 2 marathons in 3 weeks. 99% of the time, that's a recipe for not-so-great summer.

Agreed. I made that schedule when I thought I would running Boston as a training run. But obviously I wouldn't gain that much in 3 weeks. I feel much better after this past weekend's race and today's tempo.

Ha! I knew you would be back to doing efforts like this soon. Great run.

Thanks, Joe. I honestly didn't think it would come back so quickly but I am pleased that it is; I worked very hard in 2013 and spent a lot of time running when I "should" have been doing other stuff.

My easy runs on the treadmill have been 8:20-8:30 pace (HR ~145-158), so running two minutes per mile faster was kind of a shock, but I rolled with it.

nice!

Good running Jason. Actually did my 12.5 today at that exact same pace 8:13. But unlike you, I am old and slow and have no expectations of running faster outdoors right now.

I was just going to comment on your blog, Bret. If I hadn't had such a solid builder on Tuesday and race on Saturday I would be very concerned. Nothing wrong with 8 minute pace. Since I started running my easy pace really hasn't got that much faster (in terms of what I DO run, not what I CAN run).

To your "old and slow," I say poppycock!

"I hope to at least break 20 minutes". Tool :)

I HAD THE TREADMILL DISORIENTATION-NESS-ITIS. :)

Nice miles this week Jason! It's looking like you're getting back into the swing of things.

Things are clicking, Matt. One more week until the halfway point.

Perfect time to be clicking. ;)

Looking great! Keep it up.

Thanks, Matt. I feel great. Getting back into. I don't always comment, but I keep a close eye on you!

Holy treadmill, nice job. The effort is definitely the key on those things, and that sounds perfect. Enjoy the rest day.

Incidentally I missed your sub-18 last weekend, nice going. You'll tap into the rest of your fitness soon and be in great shape for Boston.

Way to get the miles in Jason. Not fun to fight the equipment. Maybe a screwdriver and YouTube to get around the governor? ;)

Jason what's your max HR? Just curious where those numbers put you at a heart rate reserve percentage.

I am guessing they aren't pre-programmed, Matt, so that sounds like a great idea!

Bret: I wish I knew. Calculators suggest as high as 191-195, but that is probably vomit effort. My resting heart rate is 40-43 usually. I would say it is actually lower as some other formulas suggest (185-186). When I start hitting 180+ I working on end of race pace as I did on Saturday's workout when I was hitting 179-182. Another 5 or 6 minutes would have wasted a race effort. I am still sore and I rarely am so I am guessing I got some buildup in the legs.

I think 164-165 is cruising marathon effort (just guessing by feel) and pushing maybe 170 at the very end.

This day's run was 162 average with a max of 178. Generally I like to stay in the 145-158 range and only approach 160 at the end, but I had to push to get the miles in with the shutoff.

Ok so if you are 28 or 29 years old - 192 makes sense.

HRR (Heart Rate Reserve) Effort to stay aerobic should not exceed about 80%. Here's the formula in case you don't already have it: = MaxHR - Resting HR *__% + RHR = Target BPM.

192-43 * 70% + 43 = 147.3 (70% HRR effort or 1/2 effort according to Lydiard)

85% HRR would put you right at 170 BPM to stay aerobic. Anything over 170 is anaerobic.

If the effort for the run is easy/aerobic - 145-155 is the right zone to be in - and looks like that's where you are.

Thanks for doing the math. I like that this takes into account resting heart rate given that I could be 39/40 to as much as 45-47.

After I got back from injury I started using the HR monitor. I don't put too much into it, but I think it is very beneficial for easy runs (and workouts on the treadmill). If you are at 150-155 in the first few minutes you will be too high (probably) by the end of the run.

10.25 laps/mile -- i would mess that lap counting up in a hurry. atrium strides -- a specific type of stride or just the name for your strides?

Who comes up with those lap lengths anyways.. And two different sizes?

The Atrium is the name of that section of the gym (elevated track). I call them Atrium Strides because it sounds fancy :) 169 meters and change. Good for some 28-30 second strides. Much faster and you might blast through the glass windows by taking the turns too wide.

Matt: I guess it was what fit with the building. But with a 100 MILLION DOLLAR UPGRADE, they could spare a total 30 meters.

55 laps! I'll have a drink out of a mason jar tonight in your honor.

It wasn't so bad. Don't want to have many more though. I was going into the 51st lap, thinking, hey, I have one more. Toward the end I was chanting "there is no year 0, there is no year 0!" I originally miscalculated 24 laps X 2 plus 3 recovery as 51 rather than 52. running in basement < running on Atrium Track < tempo loop (.50+), where "

At least you didn't kick a lap early like Jenny Simpson last weekend

Yikes! I am sure it happens. I'll have to check it out.

My last comment got cut off, but you get the idea.

That's gotta be tough holding that pace on such a short track. I bet it's kinda fun blowing by people at what seems like 30 mph.

It's actually easier, Matt. You get updates every ~38 seconds for this workout :)

But if you are off by 1 second in a lap you are off by 9.5 seconds per mile so you really need to be on (again, it isn't hard to do once you are on pace). Hitting the first one at 38.3 was the hardest part along with figuring out how long to extend the effort appropriately (avg HR including rests was 175, which is probably spot on. Hit as high as 213). Running 6:00 pace is easy for me to find.

Pretty nice little progression, especially within a 20-miler! I definitely see the paces coming down significantly for you in more reasonable conditions.

Solid run Jason.

Really good workout Jason. Looking strong.

Thanks, guys. I felt really good once I got 3 miles into the builder. Just happy to be able to run and see some serious improvements in fitness over the last 2-3 weeks. Dropping 7-8 pounds since January 7th hasn't hurt!

Amazing what the sun will make 3 degrees feel like. Great run Jason. Impressive times on not-so-ideal footing.

I like the explosive play on words.. New routes are kind of fun. I'm making a few on the marathon course in town here.

Even if you aren't much for basketball Michael Jordan is inspiring. Hard work pays off.

It's basically down the a street to the next cross street. Other than that it is basically the same.

I'm always jealous of cool local running spots with known routes and marked out roads. When I move I am going to work on getting into the larger local running communities.

If your last 5K is any indication, you are going to say your goal is 3:40, then run 2:39 :-)

Nice workout. Just keep plugging away at these.

Is that all it takes? If I have to run in loose snow in Boston on April 21 3:40 WILL BE my goal. Or if it is as hot as the year you ran.

Time will tell. Onward and upward!

nice work! that's a great run.

i like sockless running but it makes my shoes smell like death. is that not a problem for you?

No, it's not a problem for me; it's a problem for other people :-)

I have a pair of Kinvara 3s that will need to be retired on smell alone (forget that the upper has been tearing for some time).

If they sit long enough they should air out. I just checked my running closest. Found a sock, so that was good.

I was finding hidden puddles today, too. Not fun. Being cautious doesn't keep your feet dry I guess.

Great run today Jason.

We are in for some serious standing water. Might hit some actual pavement for Thursday's workout. Been trying to get a decent LT workout in that isn't on a 169 meter indoor track.

Back into the 20-28 range next week but the wind this week should dry things up a bit. I have no problem running in the 20s. Heck, I almost prefer it, but I am frustrated with the snow. Give me thick ice any day and I can at least get my screws to dig in. A few times today I did the woah! spinning out almost face plant . . . and we are now running 7:15 pace.

I am guessing winter isn't done yet. . .

Great effort Jason. Someone, somewhere has figured out a kitty litter to dry pavement conversion factor. Whatever it is, I'm sure you'd like the results.

I say "kitty litter" because it was more granular and I didn't want too evoke too nice an image of running on a nice beach. Let's hope the conversation is at least 15 seconds. I was running 6:25 over ice ~3 weeks ago and I know my fitness has improved.

http://www.notsocks.com/

Nice work! You are looking great. I see a year of PR's in your future.

Whew, nice Jason. You're coming into form nicely.

Wow, 7.5+ @ LT, great job. Looks like you've come full circle again! I was pretty sure you'd get it all back, but by February is definitely a good deal. I think you have some PRs to destroy...

Thanks, gents. Feeling good. Getting back to my fall fighting weight, and trying to loose a few more pounds. Nothing crazy from here to Boston, just more of the same (more or less).

Upright is definitely the best position.

Good plan jason. Great intervals yesterday, too.

Did they use a electronic BP cart? Those things will go nuts w/ a HR under 45!

What's w/ all the hernias around here? Too much heavy weight lifting.

No, she just asked if I had a heart condition. I told her it was slightly below normal but that I must be getting in good shape if I was drinking coffee and walking around and it was still 37.

It turns out that it is some sort of minor infection. I thought from planking or some other core work that I did it, but she seemed unconcerned. The type of hernia I thought it was would have required very light surgery, but short of a tooth being pulled, any surgery during a marathon buildup is major.

Big boy workout indeed! Nicely done, it's gotta feel great to get that one done and under your belt.

geez! that's a workout. nice nice nice.

Felt strong in the last mile.. That, I think, is what we're all after. Nice workout Jason. Way to stretch it out and get some miles in.

Feel good. I've managed to run the first two 20+ milers by doing 8.5-10 miles at ~MP. Two slower, longer runs planned (~24 miles), then one final big workout (10 + ~half marathon tempo).

Sounds like a solid plan. Should definitely skyrocket your endurance. I need to stick some tempos in my LR's. Seems to work wonders.

Great workout! Those are some Big, Big Undies!

They are necessary (in Jason's Limited Experience Book of Marathoning Training). Your run the other day was an excellent start (ending around steady state pace, which is between half and full pace).

Don't try to knock out a 10 + 10 without working your way up. This is the third buildup I have done these and I jumped my long runs a bit this buildup. I think as your aerobic tempo workouts (of 10-16 miles of total work) increase these are a natural step up.

Great workout Jason.

I'm partial to the 1 AM bowl of cereal myself.

Nice going Jason, put a beat down on the 2:50 guy!

Everyone always talks about weight. Never height!

I got asked if I was running Boston this morning. I said I was running the Grandmas Marathon and the response I got was a cold "never heard of it"

Or ankle slimness! Or head circumference!

It's hard for people to realize that Boston isn't on everyone's list. I'm sure it's great and I am excited, but it's not as if I am going to run a PR and be satisfied. Well, not for ever at least.

I just checked the results from last year's Grandma's. That is quite a competitive race! I think the problem is the marketing name. Makes it sound slow, even though I am sure there are plenty of fast grandmas out there.

Yeah and last year Duluth hosted the USA 1/2 Champs, so the marathon was actually quite a bit weaker than it usually is. This year more of the American 2:15-2:25 types will be running the full.

The name does make it sound like some sort of untimed hobbyjogging race though.

I think everyone has a training effecting cold right now. It's starting to get old. Way to finish strong today Jason, and good luck on Saturday. As always, looking forward to seeing how you do. You're looking fast!

Thanks, Matt. Things are coming around nicely. Perfect timing too.

I suspect the cold is from being around snotty college kids all day, but 80+ a week will leave one susceptible as well. It's not enough to bother me and if I skate by with minimal side effects, I'll be happy.

Right now, I'm tipping along at 129 - need to be down at 126. Good luck on Saturday, Chubster.

Nice workout - Looking fast, Jason! Good luck Saturday. None of our guys'll be there - take that 35 minute guy down!!

Bam is down to 7 stones according to the BBC

Bam: That's good. I will meet one of my short term goals around the end of next week or the start of the next!

Thanks, Joe. I was kind of hoping to follow you again, but no such luck! Looks like you have a busy weekend of racing. Good luck.

Jake: I am currently 12.3 stones. I am shooting for 11.79 stones. That makes things sound much easier. The goal conversion is Bam + 2 stones. [insert clever play on words here]

Good luck tomorrow. Show no mercy!

Thanks, Joe. I'm putting on the Timex, keeping my head up, and going for it.

Congrats on a strong race.

Nice work Jason, Over a full minute improvement in a year. I'd be jumping over that kind of gain. Very cool.

Wow, nailed it! Go look at this entry, it's pretty funny now.

http://jasondodge.fastrunningblog.com/blog-Happy-Boston-Buildup-Monday-My-hope-/12-30-2013.html

Nice race Jason!

Dude! You're rolling - nice job!

Great PR Jason. It is only March. ;)

Great race, Jason! Looking great. Keep it up!

Congrats on the PR and the continued progression. Looks like the build up is on target for a nice race at Boston.

nice race, sir! what a strong comeback you've had these last few months. even though you didn't say it, there was some rich, chocolatey goodness happening on that timex.

Wow - great race, Jason! These guys were wrong when they said we had some sort of friendly IN competition going... You would crush me in any distance! 35:42? You're a badass, man! Keep it up.

Thanks, everyone. Steve made me realize that the race improvement was more significant than I realized. I was definitely more than happy with the time (slightly under A+ goal). Given that the other side of the 30-range is an unbreakable barrier for me, I'll take my minutes and seconds at this point.

Joe: Thanks for re-posting. I like that the url has "My Hope."

Allie: I will edit to reflect that change. Not sure why I didn't put it in.

Joe: The 10k might be the limit. Shorter stuff, I am less sure of!

Congrats on a great race Jason! Gotta love when it comes together better than you expected.

Congrats on the pr. Point of order: bit of wine or drop of wine? I dunno, these days they hand out qualifications to any old fat lad:)

Wine actually consumed > a drop, and < the story makes it sound :) That was a bit of storytelling. I had plenty though. It was a good race. Should have relaxed a bit more and I could have run, if not faster, with less wasted effort. Goal for the half is to start out ~PR pace or a few seconds below and push until I am running 5:50 pace at 10 miles, then attempt to knock a few seconds off that in the final 5k. The old 4 x 1 mile w/ 90 seconds rest is coming up this week. 5:35-5:48 pace doesn't feel that hard (it's certainly not easy) but I need something faster but longer than strides to get the legs going (hopefully 5:25-5:35). Of course I welcome other suggestions!

Great workout and in 7 degree weather, I couldn't imagine running in that cold of weather. Great stuff!

I'd like to say you get used to it being from Maine, but you really don't.

Welcome to the blog. It's a wonderful community.

Nice progression on this. Sorry about the elbow, though. Guess you still need to wear elbow/wrist guards until winter ends.

You seem to be really struggling to stay upright these days...you should probably do some balance work :)

I need one of the Mo Vaughn elbow guards I think. I got pretty banged up, but I think it is still whole. It will be sore the next few days. Little soreness on the left hip will match the right.

Should have just ate the seconds or stopped my watch and let the car clear out, but I hate to stop for ANYTHING. I'll get smarter as I get older hopefully.

This does make two falls in four days, which is a PR. I made it most of the winter without falling. Well, I guess I was mostly on the treadmill, which would hurt a lot more.

Nice builder, not so nice fall! Hope it heals well, and hey at least you basically had cold therapy for it immediately in 7 degrees!

Dang. Bummer on the fall. Great run Jason. Interesting YouTube clip, too.

You copied my entry. Except the part about reading. I'll just listen to ESPN radio while working.

Oh, I saw! Good thing I'm not doing 4 x 10. It's sunny and warming up so I may fit it in this afternoon. Woke up a bit foggy this morning after Skypeing with a good friend; if nothing else I can at least punish myself for my indulgence!

Nice workout Jason! Those are some fast mile repeats, especially on short rest.

Nice work man. You nailed this one.

I'm looking hard at Philly RnR for my main fall 1/2. My parents are moving to the Baltimore area, so it would be a good double dip, even if it means giving up my beloved TOU Marathon.

Thanks! They hurt a bit, but I didn't have to limp home, so the effort was spot on I think.

Jake: It's a great course. I want to say that it is faster than Indy if you run the tangents well, but I haven't run beyond mile 8. Philly RnR feels slightly downhill in the second half but you can't tell from the map really. You should be able to run very even splits (mine were within 10 seconds of each other). I am glad the parent company decided to reinstate elite funding so I can support the series (I wasn't planning to after I ran last year).

I've run Philly RnR, back when it was the Philly Distance Run... 2006... half-marathon debut (1:12:30!).

I'm glad RnR is back supporting elites... their program is really great now... better than ever. I'll probably either run VA Beach or Philly, but leaning towards the latter.

Great reps, that sounds like a brutal workout but seeing those numbers probably made it enjoyable! You're on fire for sure...

great workout.

Not quite as impressive as your marathon debut, but darn fast. In fact 1:12 pace is the same pace I ran today. Legs wise it no longer feels as difficult as it used to. Breathing obviously needs to come in line with the legs. In time.

Joe: Thanks. It feels about like the end of LT reps 4-6 of a 6 x 1 (maybe when you hit the first repeat too fast as well) but throughout the whole workout. If you run it right, you aren't jogging at the start of the recovery (arms over your head, and so on). It's a once, maybe twice, a year workout. It is one Coach Bam recommended last year.

Allie: I checked out those smell-trapping insoles. Pretty cool. Charcoal is some pretty great stuff to filter fumes (such as paint), so I imagine it works wonders with foot odors.

Getting back into the doubles?

I've been doubling on race days and workouts as has been my habit, but indeed this is my first non-race, non-workout day double since October. I missed a few miles yesterday and my workout was late so I wanted to make sure I cleared my legs. Might double tomorrow to get my miles in without beating myself up. If not, I'll do 8-10 as I have been. Sunday is the important day.

One thing I've notice with the very few doubles I've done is that they don't beat you up. Your legs may feel some fatigue but there's no lingering feeling like you'd have from a 13 mile run.

Agreed. 10-13 miles doesn't beat me up like it used to, but splitting 13-14 miles between two runs is easier on the body. I've tried longer singles this buildup and it seems to be working fine. I will say that doubles are good when you are trying to build mileage. You can run 70-80 in a week without a long run.

pow!

BANG! (It's like the old version of Batman).

I never take fuel on my long runs.. Not sure if the science is really conclusive on that but it seems to have worked in the past.

24 miles! It just got real... You weren't just loafing around either, good run.

Agreed, Steve. I used to take maybe one gel, but in the last two buildups I haven't taken any and I don't eat anything before. Last marathon I took 3 gels during the first 18-19 miles just to be safe and let it go from there.

I was hungry at mile 8-10, but it went away. Of course, the gel isn't for hunger but I could have used a PB&J :)

Joe: Last year I did one 24 miler and it boosted my confidence because I could have kept going. It wasn't the only thing that helped me close hard in the final 5k of Sugarloaf but it didn't hurt.

After suffering a bit in my second marathon (going up to 19.5 w/ tempo miles) I believe in going long, up to goal time or maybe 10-15 minutes more, but not much more than that.

24 miles, wow. great run. pushing the pace like that (uphill!) with 23 miles on your legs...i think that's a good sign. bam can verify.

i hope you had a pb&j or two after this one.

Great run.

There's lots of research on fueling for both training and racing. Reasons to fuel up before and during a long workout? You'll have a better workout, run faster, and recover faster. Reasons not to? You might teach your body to better utilize fat stores.

Any recent books by Matt Fitzgerald are good on this subject.

Allie: I decided to make pancakes and throw some jam and maple syrup on there. It was perfect and only slightly indulgent. Back to PBB&J tomorrow though :)

Rob: I learned last marathon that eating a solid pre-race meal does wonders for your performance (I take the Paul school of fueling and go primarily with fruit). So I know that you run better. I have noticed that I seem better recovered after runs because I time my intake better than previously (sure it's hippy plant protein, but it seems to work). I think for my final workout I will do a marathon fuel and give it heck.

Do you have a side you weigh in on for the research? I'll check out Fitzgerald's book.

Awesome trainer for Boston, I love where you placed your hills and how you attacked them. I'll be lookin' for you to cheer me in at the finish line if you can wait around at the finish that long! (-:, (-:, 42 days till show time!

Nice run Jason. This is the perfect ~85% MP run on varied (challenging) terrain.

Empty tank = burn fat instead of glycogen, which is what you have to be able to do to run a great marathon. Learn to do that in training, then top off the system w/ carbs during the marathon itself.

You're doing this right... It seems like you've found the right volume/intensity balance to be getting an adaptation from all the harder efforts.

Huh. Yeah, the pace was Goldilocks then I guess now that you put it that way.

The empty take school of training has been my approach pretty much from the beginning. Heavier on the carbs 3 days before. Race morning is 450-500 calories of fruit and a granola bar. Worked wonderfully last time.

This buildup has been sensible even though I jumped my mileage a bit quickly in January. 80-90 miles is perfect for me. I don't feel beat up and I can get really fit with the right mix of basic workouts. Also, in general there is no "long run day," or "tempo day." Try for 2 recovery days, sometimes 3 just to be sure. Plenty of time to improve. No sense to cram.

Tom: you have no blog profile pic, so how will I know who you are? I'll just call everyone Tom :) They will be in too much pain or too elated to hear anyway.

"I don't feel beat up and I can get really fit with the right mix of basic workouts."

That's what everyone should strive for!

Simplifying the marathon specific training to a midweek workout and quality long run, w/ 2-3 easy days in between is really a great approach. That's what I'm going to do for all marathon buildups in the future. I liked how it led me into CIM, and I know that if I stretched out that approach for 8-10 weeks, it's the ticket.

http://running.competitor.com/2014/03/news/interview-chris-solinsky_96580

"The one thing that Matt [Tegenkamp] and I were talking about is one thing that he wishes he could have changed that I’m going to try is to have some depletion runs in there. Depletion runs are where you don’t really fuel up beforehand and you don’t really fuel up during and you just feel really drained and light headed. You have to put your body through that every once in a while. He [Matt Tegenkamp] says he wishes he had done that more. They are miserable, but I do think it’s going to be something that helps in that last 10K of the race where no matter how prepared you are, it’s going to hit you hard. That’s what I would recommend to someone transitioning to the marathon."

That was great television. Flashbacks, flash-forwards, time shifts...

Agreed. Megan and sort of bonded over it. She had seen it, but she was introducing it to me in 2009/2010 just before we started dating.

I don't know the right answer... but you definitely want to make sure you don't attempt something so hard it ends up taking away from the race effort. But at the same time, you want a good true indicator of your fitness, and something that will prepare you (mentally and physically).

3 x 13 :-)

The below is a bit of a long-winded explanation/working through/reminder to myself, so it is basically here to formalize the thought for posterity :)

I know, but it is good to hear it again because I am not listening to myself. I try to make this workout harder and harder by slightly tweaking it each time (Coach Bam would remind me at this point "the focus is on the marathon")

I think since I am getting close (8 days rather than 10) I will do the Hansons'. Every time I go to do it I get the usual morning workout nerves but it never feels that hard as I am working through it. It's comfortably hard and it has worked in the past, and I get a hard effort without killing myself. The other workouts are tough and the last 3-4 minutes I hit race effort, so I am going to skip them. I have plenty of instances for comparison.

Good long-winded explanation. Once you are only 7-8 days out, that is actually a little too close to the half to get the full benefit of the workout in time... it takes time to adapt. Do what you've done before, then just run faster than before in the race.

Good luck with whichever workout you go with! Hopefully the weather cooperates.

You've really whipped yourself into great shape this winter. Must be the 2am Lara bars!

Happy to see things going so well for you. Take it easier this next week and you'll be ready for a fast race.

Smart training pays off, huh?

Had to add that.

Keep being smart!

Great pacing - you kept it even despite being "done" so you probably ran it perfectly; nice job!

Boston bib number: 2107!

Definitely need a week to gear down so I can recover from the last 4 and so I can run hard in 8 days. Might do a shorter AT tempo (40-45 minutes) Sunday or Monday, but I will need to feel very good, otherwise I will skip it. Micro taper of 2-3 days going into Saturday.

I had three Kind Bars after I initially went to bed last night. Wasn't sure I could fall asleep; I was hungry (3 bananas would have been more sensible). No sense getting that crazy. But I don't want put on weight like I did during my injury (I won't of course). 13-15 lbs is a decent amount to cut it 9 weeks.

Kept my eye on the watch today, Joe. But during a workout if you asked me what the last split was I wouldn't be able to tell you. I get a ball park. Numbers are hard when running! Might have been just a hard too hard toward the end, but the cold air was making it hard to breathe and I was coughing a bit during recoveries.

Thanks, Jeff. Just last night I was looking to see if they had them up. Must have just logged them today. I'm very excited!

Sick workout, buddy - you are a beast! Look out Sam Costa. Top ten (at least) for you, me thinks.

Thanks, Joe. Hard to say. Looks like a darn competitive half in the 70-76 minute range for such a small race. I'll try to stick to my usual half racing strategy, which has worked well so far. With good rest and a smart race, I know I can run at least what I did today.

Great consistency Jason. Looking good for your upcoming race!

Solid plan for the week. You're looking pretty race ready. Confidence should be high!

I feel good, Matt. I am pretty sure I can run close to what I ran for the 10k 2 weeks ago. I ran a 20+ w/ 10 tempo and three days rest and at the end of a 85-mile week, so with a recovery week and cut back I should be running well.

Nice week!

She's been hitting the perfect pushups!

I thought so. I was like, well, I've never seen her flex. But it's more than that. I was going to tweet Cabada and tell him she stole his finishing pose, but figured I'd make the joke here.

Nice workout!

Personally, I would much rather run a bunch of miles than to run every day short and fast .

Nice!! Fastest I've ever seen you run that one (other than a race), great job. Nice to have your own personal rabbit.

The goal today was to start where I have been averaging and work it down to ~6:15 overall unless the effort was too much. I ran an 8-mile builder on February 3 that was 6:25 pace and I haven't run faster than that.

First time I broke 50 minutes for 8 miles in a non-race situation (2 min builder PR I think). I still remember the day I broke 60 minutes!

Legs felt pretty snappy, but my slow warm up (that was actually faster than my usual) was too much for the rabbit to handle. He was itching to move. He will probably be sore in the morning though :) I will not. A third gent to even the effort and even the surging a bit would make it much better.

Great looking run today Jason. I bet it was fun to see those paces. Definitely should be a huge confidence booster!

That's amazing how hunger spikes like that. Thanks for the rolling reminder. Almost forgot to do that tonight.

pb&j. pb&j.

Matt: I try to do it every day even for a few minutes. You can do it while watching tv or listening to music, or, shaving for the incredibly coordinated.

Allie: I've fallen in love with PBBJ (add about 1/3 banana). It's the perfect little sandwich. Just had one. I found a chia seed jam recipe from Oh She Glows. Her stuff is always good so I imagine this one is no different. I'm spending a lot on store bought jam . . .

chia seed jam sounds awesome. i will have to try it out. yesterday i used some leftover raspberry jalapeno jelly for my pb&j...it seemed like it was going to be awful but it was actually quite tasty...just a bit different. i've started making mine on brown rice tortillas...pb&jdillas. i'm so addicted.

Nice little sharpener. At this point, trust the feeling from the big workouts, not today.

Course looks pretty good - kind of loopy, and relatively flat?

Thanks, Jake. Just some non-running stuff messing with me too. Just need to run my race. There will be some fast gents. Just need that first split on my Timex and roll from there. Should be able to work with some guys.

The course is pretty darn flat with some slight hills at the end. But, yes, loopy! I might see if Joe Bell can get me his Garmin data from the last two years and try to get a cross section of the super unreliable elevation charts of the Garmin! I think it will be about as flat as most of my Indy races.

Fun light day for ya. Loopy is right on the course. Looks fun!

Definitely a light workout. Coach Bam got me doing these last year. You make it up basically. Couple minutes here and there around or faster than goal pace, maybe some faster stuff at the end. Between a substantial set of strides and a small workout.

I am feeling the training in my legs a bit. Due for a day off. Think 2 days of 30-40 minutes will smarten them up (hope so). Ultimately the race is a tuneup, but that doesn't mean the A++ goal isn't a 2 minute PR :-)

Loopy loopy! I sometimes practice running tangents. It's hard to do in a race situation. I get the concept, but while running math and geometry are difficult. But the kinds of neighborhoods I will be running in a very similar to my tempo loop area (well, similar but not nearly as nice). There's a short hill (~.2) at the end of 12-13 but it looks gigantic on Google maps; it's maybe 80 feet of gain, which I guess is 400 feet per mile so maybe it not inconsiderable for a young man who runs ~80-100 feet of gain total on easy runs :-)

Your training and volume have definitely been there. One would think a couple light days would get you right where you need to be. This should be good tangent practice for you. It can't hurt any! Unless it's icy of course.

~36-40 degrees. Might be too warm! Training has been simple and sensible I think. I was trying to think about why my legs were SOO flat last year in Carmel. 80 days on. That would do it. Fine for a young, svelte lad with experience, but it is a bit too much for someone not used to streaking that much. 38 days on right now. Through the the weekend and next week, and I'll take a day off whether I want to or not. Was going to rest this past Sunday and probably should have.

good work. your training will get you there. enjoy the race saturday. MIH

Thanks, Spencer. I will have the Spencer-approved #mih ready for my report!

Anticipation.

I'm only superstitious when it comes to running. I woke up and can't sleep. It's 5:20. Let's hope that's not my opening mile!

Let's hope its your closing mile!

"Gentleman Jogger Pace". I like that. Makes this sport sound civilized.

I'd just use GJP from now on in your blog entry.

I keep adding a list of definitions to how the pace is defined. I thought of the term last week and thought it was funny. But the list of definitions actually helps you to think about your effort to make sure it is true recovery.

Here are a few:

1. A gentleman jogger does not run at a conversational pace; he runs at a pace at which he can sustain a 4-hour lecture on the 18th century British novel.

2. Even at GJP a gentlemen runs tall and with a forward lean.

3. A gentleman does not sweat, he glistens.

4. A gentleman does not check his watch (if he even wears one).

5. A gentleman does not mind the term "jog" or "jogger" applied to him while running at GJP.

And so on . . .

Congrats on the PR! And in windy conditions...

That's great Jason. You're making great strides.

Wow, Jason - you're on another level, buddy! Awesome time on that course! I'm proud of my prediction (top 5) :)

Great race! Congrats on the PR!

Nice race Jason - congrats on another PR!

I knew you had a PR on deck! Bummer on the headwind. Great workout, too. Have a great weekend.

Congrats on a great time and PR! Strong race!

Great report... excellent RACING. Look at those splits - you didn't have a lapse. That's good focus, and fitness! 2:45 seems like an attainable goal time for you right now.

Yeah man, great report. Great to see you that strong with a headwind. Even if you don't "notice" it, it's still taking something out of you. Great work Jason! Oh, and how about barefoot guy high stepping?! I'm sure a pair of Newton's sounded pretty good about then. ;)

Nice job. With progression, it's always a bit scary to dare to believe you've progressed further than you expected. Seems like breaking 2:45 is well within reach. Perhaps we will find each other at Boston.

Well done, Jason.

Look at you - all grown up now and a proper runner. I remember not so long ago when you were a hobby-jogger. I doubt anybody could have foreseen the astronomical rise of the DodgeMeister.

Keep at it kidda:)

Thanks for the continued support and encouragement everyone. Looking toward Boston now. Very excited.

I'm waaaay late on this but huge congrats on the PR! Looks like another very well run race.

Move to Utah

Winter does need to go away. This Utah place you speak of sounds appealing..

I would happily move to Utah, but I don't think it's going to happen. East coast or Midwest, which means not much will change. Hotter, more humid summers or pretty much the same as it's been. At least Oliver (my cat) won't be my only company. I will learn to run hills if I am in Philly (Chestnut Hill is not flat at all).

If I am in Detroit I can probably buy a city block, wait until the economy turns and buy some fancy training equipment for my training warehouse :)

You could probably buy half of Detroit on a grad student salary!

I am considering it.

You may have mentioned this, but I'm blanking...are you looking at post-doc positions in those places?

I am going to continue for another year on my schedule of running and writing and not having any money but having a near open schedule :)

I will be working on my dissertation in absentia. Megan and I are deciding/waiting on some outside factors (thus the two potential areas). I'll teach part time and possibly get a part-time job until I defend. Not sure if I will apply for assistant professor positions once I am defended or not. The market sucks, and it could mean moving again, and I never thought I would say this because I spent so much time resisting it, but I may get a normal job with benefits and decent pay (I do a little bit of work in the publishing industry as well).

Going to need to get a job in a running store too I think. I will be married and won't be able to keep up with my current shoe inventory (but I've got several in the queue). Newton offers DEEP discounts to employees that is far better than the $80 I am happy to pay new on ebay.

One of these days I will work on short responses . . .

I've done it (squeezing in a faster workout) every time too, and kicked myself every. single. time.

My rule after the 10 mile race (which is actually significantly shorter than a 1/2) is nothing hard for 5 days. Full week of easy running after Indy.

You'll be alright, but just bookmark your thoughts here for future reference.

I knew better even several weeks ago when I was reviewing my training and I looked at last year's tempo: 7:00??!!!! Oh, yeah. An unprecedented streak of 80 days on before my tuneup half and I did the workout on three days recovery.

I almost sent you or Bam a message for advice last night. Should have done that.

You make more fitness GAINS from a half-marathon if you don't try to rush a workout too soon. Usually I'll do fine on the first one, then potentially struggle on workouts #2 or 3 (like I did after Phoenix - my third workout was when the lingering fatigue hit me a little on the 8+4x5). I keep saying "lesson learned" but I've also been a bad example of continuing to do that. Generally you want to wait until you feel ready to go... then wait another day or two :-)

Hold me to this advice in two weeks.

Agreed. Friday would have been perfect. I could have done it then or skipped it and just did my last long run or moved it.

I'll do my best, but I think we all know who the best person to keep your recovery sensible is :-)

She has seen the plan and will hold me to it.

We talked (argued) about amount of recovery time after Phoenix, and Jake tried to convince me it was a good idea to do a workout 3 days later. Maybe he'll listen to you, Jason, more than me! You can talk some sense into him next time.

3 days is great between workouts, but it is sometimes hard to see what a half marathon takes out of you (my problem is I am never really sore). I ran strong 8-mile tempos on Tuesdays after the last 2 races (okay, true they were 5k and 10k races), so I figured after three days I would be fine. Even though I spent the last two days going "remember what happened last year? And the enormous bonk at mile 21 of your 10 + 11 long run that weekend? and walking 2+ miles home?" "No, voice of reason Jason, stupid Jason wants to be a superhero runner."

In running, as in most things, I don't like to be categorical, but maybe race recovery should be: strict (at least) 7 days OFF after a peak marathon, 5 days of recovery for a half, and so on. Anything shorter is a workout for me, so 2 days there.

I will send Jake a "friendly reminder" as I do with delinquent authors. That is an important tuneup. Easy 8/4 or 8/6 as usual throughout the week after, wait until your long run on the weekend. You won't be able to squeeze anything in with your MANDATORY 5 days of recovery, and get 2 days of recovery before Saturday or Sunday anyway.

You're the voice of reason, Andrea. If he doesn't listen to you, just let him beat his head against the wall for a while :-)

Same here... rarely sore. But there is neural fatigue from racing that hard for that long. You can't "feel" it, though.

If there was ever a good time to have some stricter rules, I guess it would be after longer races, huh?

Great thoughts here.

Monster effort. I'm glad you get an extra recovery day w/ the Monday race :-)

You know this - but how you recover from this run will ultimately determine what you got out of it physically. On the mental side of things, you're there!

Agreed. Time to be smart. But, yes, Monday race and running this a day earlier than would have provided MUCH nicer weather.

I'm due for a day off. short and easy the next two days (6 miles max) to clear the legs then a day off.

Since I have you here :-) advice on running a the 15k ~goal pace? (I don't think I need it; I just want to run it for personal reasons). Too close at just over two weeks out? I would say it would be fine if I didn't race it but I am at the point were I am a bit blind to sensible recovery, such is why I am soliciting advice.

lots of great (and big) runs this past month. it appears you are ready, sir. i'm excited to see it all come together.

you should kick back with a jug of protein powder and a spoon.

Nice run today! You are looking very fit. Your encounter with the policeman is hilarious. Nice new blog picture, by the way.

I think I am ready, Allie. Haven't felt it, so I needed today (despite going a bit overboard). (that time in a buildup when you think you should have done more, when you are more than fine). I did get some protein: Two plant-based protein shakes, then some eggs I got from my friend Brandon. They fueled a D1 runner, so they must be magical, right?

Thanks, Matt. He was just trying to keep me safe, but I first thought he was hassling me. Reading your post earlier made me realize I was running in some very light shoes (5.4 oz for a size 9; my 12s are a bit under 7 oz). Don't tell Newton on me; they wont like a 170 lb guy shooting for a low-2:40 marathon to be running in their flats :-)

I'd think about it like this - what would you do that day if that race didn't exist? And then try to fit the race into whatever workout would make sense. 15 days out, you are definitely safe doing that at marathon goal pace, perhaps even a tad faster. Just don't run it all out!

An odyssey run physically and mentally. And probably musically. You're looking good.

Perfect. That's helpful. I was thinking I would sit back and see what people do. A true 15k effort would have me ~5:48-5:50 pace and I was thinking more ~MP to steady state (no miles exceeding 6:00-6:05). Usually 16 miles at that point (~7:25-7:30 pace) in a buildup, so a lighter warmup and cool down than normal . . . and, yep, just Jason working it through on the keyboard :)

Awesome weather! I could get used to this. Wicked workout/LR yesterday Jason. You're looking really good.

There was a student-put-on-5k today in Brookings that I opted not to go to. Never can tell what the distance is!

Off to roll/stretch/ice myself. Good routine to get into.

Thanks, Matt.

For non-certified courses I generally run with my Garmin. It isn't so much that I think the course will be off as if you take a wrong turn you really don't have a clear idea of what your time is. For courses that I know are close (based on running it once or twice), I'll wear my Timex. I now only use my Timex when I run a certified course.

Meanwhile, winter is back here. Cold,windy, slushy mix all day.

We had a pretty bad winter. Well, bad for what it usually is. Snow and cold I can deal with but cold + windy + slush is a nasty combo.

Don't worry. I will be complaining about the heat and humidity soon enough!

Saw that you had some trouble with water. Best of luck.

Days off are like threshold workouts. An easy 8 miles always sounds better, but you just have to suck it up and do what is going to make you faster.

I could probably take more days off. Many blog examples of folks who run extremely well off 6 days. I just feel like if I can do it, and want to, I should. I'm not getting any younger!

Day off = happy body!

I've always really liked the 10-day cycle with a day off/super easy. Never been able to really test it out, but it seems like it would work well in theory.

That was Paula Radcliffe's micro-cycle... a day off every 10-11 days. For mortals where weekends actually matter in terms of taking advantage of them, a 14 day cycle with day #15 off is probably a good compromise.

If I could get past skewing my miles I would do the 10-14-day cycle I think. As for weekend, currently, and, well, pretty much during the week too, I have ample time (too much in fact). It won't always be that way, so I will have to adapt.

I checked to see how that would work with what I have done recently. I did conclude that it was DEFINITELY time for a day off. Month of March: Two 24 milers, a half marathon and 10k PR, 3 aerobic builders, and two of pretty much the hardest workouts I do.

Yeah, you have been relentlessly consistent with the big efforts. The work is pretty much all done now. You just need to stay healthy for 3 weeks and get to the line with fresh legs.

Nothing atypical from here to race day. Race/workout Saturday, 10-day out workout. Easy aerobic runs and strides. Taper similar to what I did for Sugarloaf (which I think was similar to what I did the fall before).

Put in one of those realistic crying baby dolls and they'll really clear the way!

You think you'll be able to stick to MP this weekend in the race? I think we're all too competitive to do that, but good luck! I have faith...

Haha. No. I ran a 15k the Saturday after my Sunday half PR in the fall. Tried to run ~6:30, but I ran 6:15 for the first mile and ran 6:02 average. Slower end of HMP at that point.

The idea is to start around goal pace and relax, run the last 3 comfortably hard (~HMP). Steady state pace is 5:55-6:10. I'd like to be 75% of the run in that range, so around 6:05-6:10 through 10k and then pick it up. A true LT effort could be as fast as 5:45. I'm not going there. Maybe a mile at the end.

Short answer long, I need to be patient and smart. Get a small fitness gain and not end up with a large setback.

have a rich chocolatey goodness race tomorrow.

Should be able to savor the splits a bit more, I hope.

Have fun tomorrow Jason. Hopefully first place isn't running 5:50. That'd make it really hard to slow down. ;) Good luck, and have a good workout!

Thanks, Matt. 6:15 pace in a race situation for the first mile is going to feel like slow motion (at least I hope).

Nice job Jason - I'm impressed with your discipline. Must be kind of fun toying with people, then taking them out! Got a great workout in, which is the most important part.

perfect. great job. i love those last 1.3 miles...you were probably just blowing by people.

Catch the bleeders.. love it. Great workout/race Jason. Fun stuff.

Nicely done, looking great for Boston!

Thanks, everyone.

Got in a good workout, but I am glad I didn't have to race. Even maintaining half marathon pace from two weeks ago would have been difficult.

Jeff: I revised my goal I gave you several weeks ago. My goal is to finish not too many minutes behind you, though it will still be a good handful+ if I meet my goal :-) (2:45-2:42).

Nice goal! Hoping we can find a way to meet back there sometime!

Nice job Jason. Good discipline - glad you didn't over-do this!

don't forget about logic puzzles and sleep.

I can do logic puzzle in my sleep, but I can't drink or run so that should be helpful.

I agree with Paul!

I am flying out to Maine for my grandmother's birthday. I will be spending lots of time on the couch with Mandy, my parents' German shoer-haired pointer. I will give the taper an honest effort :-)

Non-traditional is right. Have a good trip Jason.

Congrats on the 1000 Jason! Great consistency again this year.

Let's hope I don't hit the 3000-mile mark in late October, get injured, then run 70 miles for November and 120 for December again!

i nearly hung out with the 10 minute gal this morning. happy birthday, grandmotherD.

Have a great trip.

I have great memories of my grandma's 90th back in 1998. It was the last time I saw her when she was still sharp if you know what I mean.

It happens, Allie. The good thing about running with a garmin is you can credit it as well as fault it.

Rob: yeah. I know. My other grandmother is like a channel tuned to static sometimes, other times she's half there. This grandma is super sharp. One reason I started "exercising."

Good job you carnivore!

There are cookies and bags of M&MS. several bags. They would mock you like they are mocking me, and they aren't my favorite. I didn't look in the cupboard until today. Good thing I'm already (mostly) over missing my goal for racing weight.

Stick to goji berries and all types of animals.

Good luck on the food this weekend. Weekends are always tough. Let alone adding a big birthday party.

You are ready for Boston, Jason! Believe. Great job with the meatballs. I'm a huge fan of meat -- and it sure helps distance running!

Thanks, guys.

Matt: I grew up eating quite a lot of beef raised on my grandfather's farm. In the last 2 years I've cut it out almost completely for one reason or another. I incorporate some fish here and there, and eat it once in a while (maybe every 3-4 months). When I go see my folks it's usually a pretty good dose. My dad is very meat and potatoes, while I am very lentil and sweet potatoes :-)

Mirrors are fun. I find myself looking in/at windows when I run down main (today).

Nice last workout the other day, looking good. Sending you a PM in a second...

I've never even thought about doing that, Matt :-) No, I think every runner does. I've even been known to do it while racing. Trying to make sure I am upright and not bent at the waist!

Thanks, Joe. I feel very just-before-a-marathon-y where I am like "I should have run more! I should have been eating ostrich meat!"

Keeping loose. That's gotta feel good. I'm with ya on the weigh ins.. And I haven't started tapering yet. :( Uh oh. Good call on reading through old blog entries.

I'm hoping it's just 5 lbs of undigested red meat in my colon. Whoops. A bit graphic maybe.

I thought I was feeling different than in previous marathons. I am pretty sure I am on par with how I have felt in the past. Always good to note how you felt on a workout and leading up to a race.

Not used to the red meat I see?

I do the same thing with notes on here. I tend to write down every little ache and pain so if they turn into something I can usually track down what caused it. That's great you're right on track with sugarloaf. That's a good one to stay on par with!

If he had responded, I can guess it would have gone something like: "Ohhhh man, I'm so STOKED, this is CLASSIC..."

http://vimeo.com/92240340

That's the quintessential Ryan Hall right there. He makes a much better runner than speaker/interviewee.

I was curious as to what he did for his final "meatyish" workout (as he called it).

I'd like to see him hang back, but he won't. He seems content to get a good response in the lead at Wellesley while the African runners are sitting back having gentlemanly conversation as the smell of blood reaches higher and higher intensity. Fernando Cabada did the same thing last year.

As you have said, if you want to look at how to pace Boston (respectively, of course) watch the ladies. I am going to go back and look at those 5k splits again.

5 days till show time. Hey whats your Boston Bib number?

5 days! Bib # is 2107.

I'm the same way with the timing mat.

SlowJoe - Say Good Morning to the starting mat for me as I wont see it for some time after your off and headed for the finishing mat in Boston.

4 days now

Good luck!!! I always cut my hair before races too. shave arms, legs, ect.

I was just thinking, Tom, that if it were a Saturday race I would have a very short, very easy run in the morning tomorrow and that would be it. The weight/wait continues!

Thanks, Clyde.

Never had a massage.. Sounds like it went well! Have a good weekend of lots of rest.

I quite enjoy them, despite being fairly indulgent (even for my tastes) but these are filed under "the little running extras." If you get one, get a deep tissue, and tell them not to hold back. They can release some knots you can't even find with a roller.

She took me through several stretches as well. Some sort of neck submission move. I now have the neck turning radius of a super flexible owl.

I could tell that my legs were far less hammered than they were this fall. I think I was headed for some other issues before I injured my hip . . .

Maybe I'll try to talk Natasha into me getting one about a week before my marathon. Sounds like you're loose and ready to go! I mean.. super flexible owl? Won't need to worry about pulling anything if you take a peak behind yourself on the course. Sounds well worth it.

Oh, I probably missed it, do you have your bib #?

I mean because they can turn their heads far. I hope not to look back. I snap around looking for oncoming cars sometimes and I am sure it is GREAT for the hips . . .

Bib # 2107. Looking to make some serious gains on coming in ahead of #2107 though! Goal range is 2:43-2:48. Minimum of a PR (2:52:52 or better), but I will be pretty disappointed if it is close to that (unless I do something stupid, in which case I should be punished for my hubris :-) )

good luck, run smooth, fast and strong!

Thanks, Tom. Going to try to run tall and stay relaxed, take my time to settle into my pace.