Site:
http://www.strengthrunning.com
Miles:
4576 total / 367 in 2012
Goal:

I help runners get fast. I'm recovering from the Philadelphia Marathon. I'll be back in the Spring ready to kill it.

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  • 37 miles
  • 04:21 time
  • 3389 calories
  • 4 workouts
  •  
  • This Week time period

Entries

  1. Jason F.'s Photo Jason
    RUN
    5 mi 00:36 07:12 pace

    Easy day after the last two days of solid efforts.

    New today: The Principle of Progression: How to Consistently Get Faster (with a video!) --> http://strengthrunning.com/2012/02/the-principle-o... read more

    about 18 hours ago
  2. Jason F.'s Photo Jason
    RUN
    12 mi 01:27 07:15 pace

    Easy medium-long run after yesterday's workout. Tried to keep the pace reasonable for me, but tough with the coffee flowing! Warmed up before with Cannonball and lunges, then standard core post-run.

    2 days ago
  3. Jason F.'s Photo Jason
    RUN
    10 mi 01:07 06:42 pace

    Great workout today: 20' w/up, 20' tempo + 5 x 1' hill reps @ 5k effort. Warmed down 2 miles. My estimate for the tempo pace today was about 5:45. Hills were a lot faster - and I ran higher up the ... read more

    3 days ago
  4. Jason F.'s Photo Jason
    RUN
    10 mi 01:11 07:05 pace

    Easy-ish run with 4 x 20" strides during the 9th mile.

    Today, I look at some awful training advice. The Worst Marathon Training Advice I've Ever Heard - http://strengthrunning.com/2012/02/the... read more

    4 days ago
  5. Jason F.'s Photo Jason
    RUN
    10 mi 01:12 07:12 pace

    Easy run today with standard warm-up before, then 20 minutes of random dynamic stretches, lunges, and strength exercises. Capped off 75 for the week!

    5 days ago
  6. Jason F.'s Photo Jason
    RUN
    17 mi 01:56 06:49 pace

    Quick long run today - 4 minutes faster than last week. Ran moderate until 98' in, then did 6x30" hard with 1' recovery. Warmed up with Cannonball and lunges, then did 2 sets of the Standard C... read more

    6 days ago
  7. Jason F.'s Photo Jason
    RUN
    5 mi 00:36 07:12 pace

    Easy 5 with 5 x 15" surges during the last mile. This was a great "anticipation run" (cc Greg S.) - a new word for recovery runs. Read more on Predawn Runner --> http://predawnrun... read more

    7 days ago
  8. Jason F.'s Photo Jason
    RUN
    10 mi 01:11 07:05 pace

    This run was a struggle. Ran 2 minutes slower than Tuesday and it felt a lot harder! I think it was the hot yoga last night. It really doesn't agree with me...

    New on SR today: Qualifying for Bost... read more

    8 days ago
  9. Jason F.'s Photo Jason

    I'd be pumped if you let me know your thoughts on today's post!!

    Qualifying for Boston: The Thrill of Running a BQ Marathon --> http://strengthrunning.com/2012/02/qualifying-for-boston-running-... read more

    8 days ago
  10. Jason F.'s Photo Jason
    RUN
    13 mi 01:25 06:32 pace

    Great negative split progression run today: 44:50 out, 40:10 back with the last 2 miles at about 5:45 - 6:00 pace. Felt strong, no issues at all. Getting after it big time in 2012 - who's with me???

    9 days ago
  11. Jason F.'s Photo Jason
    RUN

    Got in some great strength work today - hip and glute mobility/strength routine to warm-up, then did pull ups, push ups, bent over rows, and side planks. Ouch.

    10 days ago
  12. Jason F.'s Photo Jason
    RUN
    10 mi 01:09 06:54 pace

    The coffee was working this morning! After the standard warm-up, hit the trails for a solid moderate effort today. I was planning on going real easy in 71-72 minutes but I had to do what my body wa... read more

    10 days ago
  13. Jason F.'s Photo Jason
    RUN
    10 mi

    Standard w/up, nice set of 8x1' hills today with a 27' w/up and 25' w/down. Great introductory speed workout for the season!

    A little bit of ass kicking today, are you ready? --> http://strengt... read more

    11 days ago
  14. Jason F.'s Photo Jason
    RUN
    9 mi 01:03 07:00 pace

    Can't believe I forgot to log my 9er from yesterday!

    12 days ago
  15. Jason F.'s Photo Jason
    RUN
    17 mi 02:00 07:03 pace

    Great long run - pace was moderate, didn't hammer any final miles like I tend to do. Nice to run in shorts in late January!

    13 days ago
  16. Jason F.'s Photo Jason
    RUN
    5 mi 00:38 07:35 pace

    Nice and easy 5 miler today - with 41 miles over the last 4 days, I'm feeling it a little bit. Time to prioritize recovery (for now!).

    14 days ago
  17. Jason F.'s Photo Jason
    FIT

    Evening strength session: modified ITB Rehab Routine as a warm-up, then did multiple sets of squats, dead lifts, and planks. I'm toast...

    Also, really inspiration story today if you haven't seen i... read more

    15 days ago
    • Vira K.
      Vira K.
      Vira K.

      Yes, I read that earlier. Good tips.

      15 days ago • Like

    • Chip F.
      Chip F. Nice Job
      Chip F. Nice Job:

      Doing squats and deadlifts (to failure? I saw you mention that in another update) in the same workout? You're a braver man than I. When lifting heavy, I definitely split the 2.

      15 days ago

    • Michelle H.
      Michelle H.
      Michelle H.

      Great session Jason xx

      14 days ago • Like

    • Dan C.
      Dan C.
      Dan C.

      Great workout Jason.

      14 days ago • Like

  18. Jason F.'s Photo Jason
    RUN
    10 mi 01:07 06:42 pace

    Easy tempo today: 25' warm-up, 6k on the track in 22:02, 20' warm-down. Plenty of strength/mobility sandwiching the run. Split 5:56, 5:52, 5:52, 4:20.

    Check out today's post: How to Get Out of You... read more

    15 days ago
  19. Jason F.'s Photo Jason
    RUN
    13 mi 01:29 06:50 pace

    Great run this morning - felt like I was hopped up on coffee even though I only had some green tea. Negative split this run by 1min., not too bad. Warmed up with cannonball and the lunge matrix, th... read more

    16 days ago
  20. Jason F.'s Photo Jason
    FIT

    Tough workout tonight - warmed up with an abbreviated ITB Rehab Routine, then hit up workout "A" from the Rebel Strength Guide. Lifting to FAILURE is tough!

    17 days ago