To Infinity and Beyond - Becoming a Better DopeyBadger (Comments Welcome)

[DopeyBadger]

Ahhh pie. I actually made it through Thanksgiving without any pie. My favorite is chocolate peanut butter so I'm a bit jealous.

MMMmmmm!

I totally agree with your thoughts on training regarding relative pace. In fact, that's one of the reasons I admire runners slower than myself at long distances. They're giving the same effort over a much longer period of time. It totally amazes me!

Add in that in a race like Disney where I finish with barely a sun rise and other runners get mid-day sun.

 

[roxymama]

I totally agree with your thoughts on training regarding relative pace. In fact, that's one of the reasons I admire runners slower than myself at long distances. They're giving the same effort over a much longer period of time. It totally amazes me!

I will say that I'm a bit jealous whenever I see those pack leaders coming into the home stretches on out and backs and I'm only part way there and my body feels like it's working as hard as they are. It sometimes makes it feel like I'm running a longer race than them!!

Thinking about the effort based concept really helps me though. When I think about what a hard pace feels like to me now...it's very similar to what it felt like when it was a full minute or even more slower when my fitness was a bit less. So when I look at my new speed and tempo paces I'm trying to tell myself that at least the mile or 400 or 800 or whatever won't last as long now. So still hard...but shorter. I'd call it a mind game...but it's TRUE! Good incentive to keep working to make my races shorter!
The flip side is that the better my fitness is, the more miles I can fit in my long runs at a given time frame (totally have noticed that on my new plan!) so sometimes it ends up a wash.

 

[DopeyBadger]

I will say that I'm a bit jealous whenever I see those pack leaders coming into the home stretches on out and backs and I'm only part way there and my body feels like it's working as hard as they are. It sometimes makes it feel like I'm running a longer race than them!!

In a way you kind of are.

Thinking about the effort based concept really helps me though. When I think about what a hard pace feels like to me now...it's very similar to what it felt like when it was a full minute or even more slower when my fitness was a bit less. So when I look at my new speed and tempo paces I'm trying to tell myself that at least the mile or 400 or 800 or whatever won't last as long now. So still hard...but shorter. I'd call it a mind game...but it's TRUE! Good incentive to keep working to make my races shorter!
The flip side is that the better my fitness is, the more miles I can fit in my long runs at a given time frame (totally have noticed that on my new plan!) so sometimes it ends up a wash.

True as well. This last marathon (3:14) felt so short to me because before I knew it, it was over. Unlike the same effort for 5 hours. Big difference.

 

[roxymama]

If you think about it...even though we got short-coursed on our 10k...you still definitely ran a longer race than you usually do.

 

[kski907]

I totally agree with your thoughts on training regarding relative pace. In fact, that's one of the reasons I admire runners slower than myself at long distances. They're giving the same effort over a much longer period of time. It totally amazes me![/QUOTE]

As a back of the pack runner this was really nice to hear. I don't usually envision the speedier folks thinking this way, so it's nice to know the admiration goes both ways.

Add in that in a race like Disney where I finish with barely a sun rise and other runners get mid-day sun.

Although I am envious that you all get to see the castle lite up, this pale alaskan could use a tan so hours in the sun is not so bad.

I will say that I'm a bit jealous whenever I see those pack leaders coming into the home stretches on out and backs and I'm only part way there

But when you turn the corner and see all those folks behind you coming in it does make you smile as you know they are jealous of you too. And a bit thankful your not "that guy"

 

[roxymama]

But when you turn the corner and see all those folks behind you coming in it does make you smile as you know they are jealous of you too. And a bit thankful your not "that guy"

Sometimes it lights a fire under my backside when I start worrying that all those people are coming for me to try to pass me!!! Especially those scary people with the little pace signs. But I'm not competitive

 

[DopeyBadger]

I totally agree with your thoughts on training regarding relative pace. In fact, that's one of the reasons I admire runners slower than myself at long distances. They're giving the same effort over a much longer period of time. It totally amazes me!

As a back of the pack runner this was really nice to hear. I don't usually envision the speedier folks thinking this way, so it's nice to know the admiration goes both ways.

An old post, but a good one:

Two kinds of impressive: The person who finishes first may not be the most impressive, it could be who finished last.

Although I am envious that you all get to see the castle lite up, this pale alaskan could use a tan so hours in the sun is not so bad.

But when you turn the corner and see all those folks behind you coming in it does make you smile as you know they are jealous of you too. And a bit thankful your not "that guy"

It inspires me to see the people behind me. I've seen the balloon ladies twice during portions of the race where the course crosses path. It's inspiring to see the people just ahead and behind the balloon ladies trying their darnedest to keep going.

Sometimes it lights a fire under my backside when I start worrying that all those people are coming for me to try to pass me!!! Especially those scary people with the little pace signs. But I'm not competitive

 

[roxymama]

That was fun reading that old post. Deja-Vu!!!

 

[kski907]

Sometimes it lights a fire under my backside when I start worrying that all those people are coming for me to try to pass me!!! Especially those scary people with the little pace signs. But I'm not competitive

I dig competitive folks, I have 3 of them in my house, but I am more of a can I complete the challenge more than how fast can I do it. Although the more I run it may change. I do have to say that during races when I come across a person I continually leap frog with I do get determined to beat them in the end. Although usually it ends up being one of my kids and they always turn into Usain Bolt the last 50m. All of you will all see this too one day I have no doubts.

It's inspiring to see the people just ahead and behind the balloon ladies trying their darnedest to keep going.

The older post was awesome and definitely thoughts to keep in mind in January. Just truly hoping I am not one of the above inspiring people. Current training points to not a problem the x factor is the weather, but can't do much about that. In any case I am truly determined to complete the dopey challenge and be part of that "I did it" club no matter how long it took me. We all wear the same medals in the end.

 

[DopeyBadger]

148,261 runners participated in the Strava November Running Distance Challenge. I finished in 812th place at 423 kilometers (262.9 miles). Good for the top 0.5%! 4th most miles in a month!

 

[Sleepless Knight]

As a back of the pack runner, I really appreciate the kindness and encouragement so many on these boards give me and the fist pumps from the elite runners who are almost done with the race as I'm approaching mile 4 or 5 which happened at this year's Star Wars Half in Disneyland.

 

[canglim52]

148,261 runners participated in the Strava November Running Distance Challenge. I finished in 812th place at 423 kilometers (262.9 miles). Good for the top 0.5%! 4th most miles in a month!

Great work, Congrats!!!

 

[DopeyBadger]

Great work, Congrats!!!

Thanks!

 

[DopeyBadger]

31 Days to Go (Near the max!)



Date - Day - Scheduled Workout (Intervals within desired pace)

11/27/17 - M - MBW
11/28/17 - T - 2 mile WU + Ladder (800, 800, 1600, 1600, 800, 800) @ 5k w/ 400m RI + 4x200m @ R w/ 200m RI + 2 mile CD (8/10)
11/29/17 - W - 7 miles @ 7:54-8:28 min/mile
11/30/17 - R - 2 mile WU + 10 mile Progression + 2 mile CD (10/10)
12/1/17 - F - 7 miles @ 7:54-8:28 min/mile
12/2/17 - Sat - 11 miles @ 7:54-8:28 min/mile
12/3/17 - Sun - 14 miles @ 7:35 min/mile + 4 miles @ 6:58 min/mile (16/17)
12/4/17 - M - MBW

Total (training) mileage = 67.7 miles
Number of SOS intervals within pace = 34/37 (92%)

Monday

Normal medicine ball workout.

Tuesday

Speed Ladder!

2 mile WU + Ladder (800, 800, 1600, 1600, 800, 800) @ 5k w/ 400m RI + 4x200m @ R w/ 200m RI + 2 mile CD

WC of 39, 7 mph wind, night

5k Pace = 6:08 min/mile
5k Window = +/- 5 sec (6:03-6:13)

R Pace = 5:36 min/mile (41 sec)
R Window = +/- 1 second (40.0-42.9 sec)

Originally this was scheduled as a 8x800m @ CV (6:23) workout. But I decided to test the 5k waters and see if I could pull off one of my hardest speed workouts - the Ladder!

5k = 6:04, 6:02, 6:09, 6:11, 6:08, 6:10
R = 41.0, 41.2, 41.3, 39.3

I think I've found my limit. That 6:09 and 6:11 miles were really really tough. They represent the 2nd and 3rd fastest miles I've ever run (6:01 is my PR). They felt like the 2nd and 3rd fastest miles ever. Also new CR on both my Flat Half Mile Loop and Flat Speed Work Loop.

Overall a solid run! I don't really trust the HR for the first two 800m as they seem staggeringly low. The mile runs seem more in line with the HR sitting in the low 160s.

Next up, the hardest run for me - 14 mile Progression on Thursday.

Wednesday

WC of 33, night, no wind. Average pace was 8:31 min/mile with HR of 125. That's a nice and low HR.

Thursday

2 mile WU + 10 mile Progression + 2 mile CD

WC of 41, minimal wind, night

10 mile Progression pace = 8:08, 7:58, 7:48, 7:38, 7:28, 7:18, 7:08, 6:58, 6:41, 6:23 (last 3 are MP, HMP, 10k)
10 mile Progression window = +/- 5 seconds

The Progression is an interesting run. On paper, it looks easy. I mean most of the mileage is at or slower than MP which I can do for 8, 9, or 10 miles. Yet, pushing those last 3 miles (MP, HMP, and 10k) is super tough!

Actual Progression = 8:09, 7:57, 7:53, 7:41, 7:27, 7:19, 7:08, 6:57, 6:40, 6:22

My Kinvara 8 shoe laces bothered my right ankle a bit on this run. Laced them like I always do, but something near the actual double knot was putting extra pressure on the ankle. I had to stop twice during the first 5 miles of the Progression to relace and try to fix it. Eventually, things were ok, but still not normal. The Progression is interesting because as each mile comes up it always feels like the last mile was near the max. How can I possibly go another mile a little faster? During the 7:08 min/mile, I was nearly convinced there was no way I was going to hit the MP, HMP, or 10k splits. My body was fighting me so hard. Kind of makes sense now given the GAP of 6:46 vs 7:08 on that mile (mostly uphill). The MP felt good. The HMP felt barely sustainable. The 10k felt like I was flying and I kept reminding myself - just a little more. Keep pushing... you can do this... And I did. A 6:22 last interval which is nail on head. Overall, a perfect 10/10 on intervals! To the moon on being able to get this done.

The HR seems off and way too low. I mean low 150s (marathon historical) during 10k pacing? Don't believe it.

Predicted TRIMP = 225
Actual TRIMP = 212

Solid run! Another challenge with 14 miles LR + 4 miles MP coming up on Sunday.

Friday

WC of 40, minimal wind, night. Average pace of 8:11 min/mile with HR of 137. My foot really bothered me again with the laces. I tried tying it looser and it seemed to settle in.

Saturday

WC of 28, minimal wind, sunny. Average pace of 7:51 min/mile with HR of 131. Foot still bothered me, but the looser laces made it tolerable.

Sunday

The second to last Long Run!

14 miles @ LR + 4 miles @ Marathon Tempo

Long Run = 7:35 min/mile
Long Run window = +/- 10 seconds

Marathon Tempo = 6:58 min/mile
Marathon Tempo window = +/- 10 seconds

After the disappointing loss in the Big Ten Championship, this run turned into a late morning. I was interested to see how I'd preform on a pretty hard run after a pretty hard week. I mentally split the run into three parts. The first 7 miles LR, second 7 miles LR, and then 4 miles MP. The run started to pick up in difficulty at mile 6. Then, the gloves literally and figuratively came off at mile 7. I had an Egel at mile 4 and 11.

Long Run = 7:32, 7:38, 7:25, 7:36, 7:35, 7:44, 7:26, 7:35, 7:36, 7:35, 7:24

Solid start to the run!

Marathon Tempo = 7:00, 6:53, 7:07, 6:56

It wasn't easy, but I got it done. It felt somewhat sustainable, but I was really really struggling up the last hill. Not surprisingly, the GAP said I was running around a 6:52 min/mile effort for the four marathon miles. That uphill mile was a 6:38 min/mile.

The HR was solid all around for both long run pace and marathon pace.

Predicted TRIMP = 270
Actual TRIMP = 250

Predicted Weekly TRIMP = 930
Actual Weekly TRIMP = 921

This represents the highest recorded weekly TRIMP (although I think Lakefront 2016 had many weeks higher). Overall solid week. I attempted my hardest Speed workout (Ladder), hardest mid-week workout (10 mile Progression), and almost hardest long run (LR + MP at end). Pretty excited to get through that with a 92% interval hit rate. Also, ran my 2nd and 3rd fastest miles ever. Not much time left in training. Only one tough long run, and a sprinkle of other runs. I hit a new VO2max high of 59 (ties April) and likely represents the highest real achieved value (had some 60-65s back in the day but that was a function of a bad maxHR guess of 190s).

Weight is 161.2. Back on track and overall down 6-8 pounds from starting this!

 

[JulieODC]

Pie!! Your post confirms my suspicion that my family needs to up our holiday pie game.

Love the ornament list too!

I missed your last few posts, but am not at all surprised to see that your training is still strong and solid!!

Your HR commentary is interesting too - I’ve only just started wearing a Garmin with HR, so have started keeping an eye on that data....but am watching your comments and learning what to look for.

 

[ZellyB]

Per the usual, an impressive week of training. You are going to kill it at Dopey.

 

[GollyGadget]

Badgers . I also had to mourn the loss with a long run the next day.

My husband was at least hoping they'd get an easier bowl game since they wouldn't be going to the championship. Not too happy about playing Miami at home.

 

[roxymama]

I may need some smelling salts after reading your training log.
Nice job on all those really tough looking workouts!!

And thank you in advance for not putting a 14 mile progression run on my future marathon training plan.

Hope that shoe behaves itself, too!

 

[DopeyBadger]

Pie!! Your post confirms my suspicion that my family needs to up our holiday pie game.

Yum, pie! Boo waistline!

Love the ornament list too!

Thanks!

I missed your last few posts, but am not at all surprised to see that your training is still strong and solid!!

Thanks!

Your HR commentary is interesting too - I’ve only just started wearing a Garmin with HR, so have started keeping an eye on that data....but am watching your comments and learning what to look for.

I got lots of HR ideas. So just let me know what you'd be interested in. Just keep the data in perspective. It's just another piece to the overall bigger picture.

Per the usual, an impressive week of training. You are going to kill it at Dopey.

Thanks! Getting excited!

Badgers . I also had to mourn the loss with a long run the next day.

My husband was at least hoping they'd get an easier bowl game since they wouldn't be going to the championship. Not too happy about playing Miami at home.

Well the Miami fans are apathetic to their team most of the time. And if it's like the last time we played them, we just need the temps to dip below 60 and they'll all run off scared of the "cold". I'm still hopeful the Badger fans will take over the stadium.

I may need some smelling salts after reading your training log.

Nice job on all those really tough looking workouts!!

Thanks!

And thank you in advance for not putting a 14 mile progression run on my future marathon training plan.

Agreed, no Progression run with the last three as MP, HMP, and 10k.

Just a Progression with MP, HMP, 10k, and 5k as you suggested.

Hope that shoe behaves itself, too!

Should be fine. Just something to manage moving forward.

 

[roxymama]

Just a Progression with MP, HMP, 10k, and 5k as you suggested.