I won't give in till I reach the end... and then I'll start again (comments welcome)

[HangWithMerida]

My new post HM goal is to try #allthemimosas

I this goal! I may adopt it for myself!! That flight sounds delish!

 

[azrivest]

Back to Princess!

This week was overall a good week. I did skip my EA run on Wednesday but I had a very good reason.

My running mood was good, especially after learning you can put mimosa and flight in the same sentence at Disney World. Thank you Herding_cats for that Work was sh*t and I hate my new role, but it is what it is.

I just finished reading @lookingforsunshine's yoga recap and was wondering if something similar exists in WDW? I found this from NoGuiltDisney but it seems to indicate it's only for resort guests. https://noguiltdisney.com/disney-yoga-class-options-including-rundisney-sunrise-yoga/ We'll be finishing our Princess stay at the Poly, so I could easily Monorail over to the Contemporary. Do they really check if you're staying at CR or BLT?

Weekly Summary:

• Running Distance = 28.82k/21.62 miles
• Running Time = 3:31
• Strength Training Time = 1:53

Monday

• Planned: 6k @ EB + Strides
  • Completed: 3.39mi/5.47k @ 7:52/k
• My husband was away all day so I had to wait until the kids were in bed to do my run on the treadmill + strength training. Single parents, you have my complete and total admiration. I could never do all this without Dear Hubby.
• I hate treadmill running. It's so dull. I watched Obi-Wan Kenobi to try to distract myself. My avg pace was 7:52/km, which is much slower than I can maintain outside for the same HR.
• Strength Training in the evening. Different sets of the following (hurray for copy-paste):
  • Side Lunges
  • Triceps Dips
  • Reverse Lunges
  • Bicep Hammer Curls
  • Bridges with Leg Extensions
  • Jane Fondas
  • Inchworms
  • Fire Hydrants
  • Clam Shells
  • Bird Dogs

Tuesday

• 45 minute yoga class
• Planned: 3 km @ WU + 7 x 300m @ R w/ 4 min RI @ WU + 2 km @ CD
  • Completed: 5.14mi/8.27km in 1:00:00
• Cut the warm-up and cool-down short, but did all 7 300m intervals.
• I had to hurry up because after my run, the 4 of us went out to get our booster shots. We should be "good", as much as we can be, for Xmas and Princess Weekend.

Wednesday

• Planned: 4k @ EA
  • Completed: None
• Felt like (poopoo emoji) after a really bad day at work and a small fever from the vaccine the day before. It was smarter for me to let my body rest.

Thursday

• Rest day
• Day 1 of my core challenge: 10 minutes done!

Friday

• Planned: 5k @ EB + Strides
  • Completed: 3.16mi/5.08k @ 7:17/k
• Strides: done!
• Day 2 of my core challenge: 10 minutes done!
• Strength Training after my run. Different sets of the following :
  • Good Mornings
  • Squats
  • Diagonal Lunges
  • Deadlifts
  • Push-ups
  • 30s plank +2x 30s side planks
  • Clam Shells
  • Bridges with Leg Extensions
  • Bird Dogs
  • Dead Bugs

Saturday

• Day 3 of my core challenge: 10 minutes done!
• Planned: 10k @ LR
  • Completed: 6.22mi/10.01km @ 7:08/k
• This run was miserable. I was in good company, but it was near freezing, rainy and windy. The worst running conditions you can have.
• My HR was all over the place, either because of the vaccine or the lousy conditions. Or just my watch being wonky. I never felt like I was in z5 but my watch says I was. My vo2Max went down to 41.

Have a nice weekend everyone! It may be rainy outside, but there's in my heart thinking about my next runDisney weekend.

 

[WillRunForPizza]

How are you liking the core challenge? I saw that on IG and was intrigued but never actually signed up.

My HR was all over the place, either because of the vaccine or the lousy conditions. Or just my watch being wonky. I never felt like I was in z5 but my watch says I was. My vo2Max went down to 41.

Could it have been cadence-locked? That's been happening to me a lot recently.

 

[azrivest]

How are you liking the core challenge? I saw that on IG and was intrigued but never actually signed up.

So far so good. It's between 6 and 10 minutes everyday. Planks, crunches, roll-downs, things like that. My abs are stiff today so I can definitely feel it working. I have a weak core cause I usually avoid exercises that target that.

Could it have been cadence-locked?

I don't know?


This week with an avg HR of 163 and a avg pace of 11:29 min/mile



Compared to last week with an avg HR of 152 and an avg pace of 11:11

 

[WillRunForPizza]

Yeah, I don't know either, but I usually find that a cadence lock makes for sudden, otherwise inexplicable jumps in HR mid-run. So maybe your vaccine and/or crap weather explanation makes more sense

 

[Herding_Cats]

I saw an article recently about a study about endurance athletes and covid vaccines and vo2max and the gist of it was that they observed a 1-3% reduction for at least a week.

Found it. It’s specifically about one of the pfizer boosters.

https://www.news-medical.net/amp/ne...ty-among-recreational-endurance-athletes.aspx

 

[HangWithMerida]

FWIW this article is discussing the vaccine used for the original 2 dose series and the 1st booster. This is not the current bivalent booster. It also only evaluated 42 people, a very low n for a study like this.

 

[azrivest]

Reading everyone's training reports about Dopey has me slightly anxious. I'm having FOMO reading your posts and seeing all the stories on IG, and am thus secretly dreaming of Dopey 2024. But if I have to do 40-50 miles in a training week I don't think I can manage. My biggest weekly mileage ever was 50 kilometers, that's a far cry from 50 miles.

Can anybody from Team Not-So-Fast tell me what's the most training hours you've done in preparation for Dopey?

 

[flav]

Can anybody from Team Not-So-Fast tell me what's the most training hours you've done in preparation for Dopey?

Before Dopey 2020, my biggest month in terms of training volume was November 2019. Here is how it looked.

I felt totally prepared and had a blast running slow at all the races and stopping for characters.

 

[GollyGadget]

I've never run Dopey but the general consensus is that if you train for the marathon, you'll be fine. You don't need a Dopey specific plan. If it is something you decide to do, find the marathon plan that best fits your life. Don't pick a plan that isn't reasonable for you to complete, that is where people get into trouble.

I realize I'm one of them running 50mpw right now but I have a very flexible life. I'm able to wfh most days and don't have any humans relying on me to stay alive. Don't compare yourself to others. You know what is reasonable for you to balance with the rest of your life.

 

[Herding_Cats]

Reading everyone's training reports about Dopey has me slightly anxious. I'm having FOMO reading your posts and seeing all the stories on IG, and am thus secretly dreaming of Dopey 2024. But if I have to do 40-50 miles in a training week I don't think I can manage. My biggest weekly mileage ever was 50 kilometers, that's a far cry from 50 miles.

Can anybody from Team Not-So-Fast tell me what's the most training hours you've done in preparation for Dopey?

My easy pace is 14:00 and my highest mileage weeks are 30mi, so that that comes out to 7hrs. I am supposed to hit that 2x during this training cycle (just muffed that this past week when 30 turned into 16) but I can redeem myself NEXT week. Most of the weeks for me are in the high 20s, 5 days a week, with Tuesdays and Saturdays off and long runs on Sunday.


I was....disappointed? Not the right word, but felt like I had missed something after completing Goofy and thinking "I could have run 9 more miles." It wouldn't have been possible anyway since we had DD with us, but that FOMO(? not sure that's the right one either) was my driving factor for signing up for Dopey this year.

 

[azrivest]

I realize I'm one of them running 50mpw right now but I have a very flexible life.

How much time did you actually run last week? Billy would probably say that time on our feet is more important than actual distance

Because yes this was after reading that you ran 50 miles in 6 outings. Congrats btw but you're also faster than I am so wondering how that would compare to myself

 

[azrivest]

that comes out to 7hrs.

Which is about what I maxed out at for my first marathon so equivalent I guess

And yes I was pondering Dopey after reading your own trip report where you felt you missed out a bit. My first instinct was to do Goofy as I figured a back-to-back half and full would be more than enough. Just 9 miles more for 3 more medals. But also 2 more very early wakeups

 

[HangWithMerida]

I'm having FOMO reading your posts and seeing all the stories on IG, and am thus secretly dreaming of Dopey 2024.

Do it, do it, do it!! We run at a similar pace from what I remember. Like someone above said, you’re training for the marathon, so find a plan that you can do. I have a high mileage plan with quite a few 45-50 mile weeks and I have my reasons for choosing it specifically to train for Dopey but it’s just a marathon plan. 45-50 mpw is very time consuming, but you’ve run a marathon so you have an idea of what your life can handle mileage wise. My life isn’t as flexible as some others but I’ve been able to make this plan work because my individual runs aren’t as long (long run caps at 16miles) but I’m doing them more frequently (6 days a week). My biggest week was 50.5 miles looking back with a time total of about 9 hrs.
I think this will be my one and done marathon & dopey so I’m glad I committed these few months to preparing for it. I guess we’ll see how I feel afterwards!

 

[GollyGadget]

How much time did you actually run last week? Billy would probably say that time on our feet is more important than actual distance

Because yes this was after reading that you ran 50 miles in 6 outings. Congrats btw but you're also faster than I am so wondering how that would compare to myself

I spent just under 9 hours running last week and will be around 8 hrs this coming week. Here's a snapshot of what that looks like day by day:

It is challenging for me to get these 90 minute runs in during the week, but I've found a way to make it work so far. I also don't run this much usually so I've given myself permission to let other things slide while I focus on my first marathon in 5 years. This is not a schedule that I could keep year round. My goal is something like 35-40 mpw one this is done, or roughly 6.5 hrs.

 

[Herding_Cats]

a back-to-back half a full is DEFINITELY enough. But once you're there at the races the atmosphere, the excitement, and the adrenaline....it's not as horrible as you think. My feet hurt so much after the half, but were OK until around mile 18 on Sunday. And I definitely took advantage of the med tents and as much tylenol as they would let me take since I was also dealing with the beginnings of PF at that point.

 

[DopeyBadger]

Can anybody from Team Not-So-Fast tell me what's the most training hours you've done in preparation for Dopey?

In my experience with other runners, about 6 hours in peak week is where I put the cutoff. If you can do at least 6 hours in peak week, balanced across multiple days, and be consistent in your training otherwise, then as long as you can do a HM in under 3:05-3:10 I'd say you have a greater than zero chance of completing Dopey. The more training slips under 6 hours, or the more the fitness moves away from a 3:05-3:10 HM, the more nervous I get about someone finishing Dopey (or a solo event marathon).

 

[azrivest]

Do it, do it, do it!! We run at a similar pace from what I remember. Like someone above said, you’re training for the marathon, so find a plan that you can do. I have a high mileage plan with quite a few 45-50 mile weeks and I have my reasons for choosing it specifically to train for Dopey but it’s just a marathon plan. 45-50 mpw is very time consuming, but you’ve run a marathon so you have an idea of what your life can handle mileage wise. My life isn’t as flexible as some others but I’ve been able to make this plan work because my individual runs aren’t as long (long run caps at 16miles) but I’m doing them more frequently (6 days a week).

In my experience with other runners, about 6 hours in peak week is where I put the cutoff. If you can do at least 6 hours in peak week, balanced across multiple days, and be consistent in your training otherwise, then as long as you can do a HM in under 3:05-3:10 I'd say you have a greater than zero chance of completing Dopey. The more training slips under 6 hours, or the more the fitness moves away from a 3:05-3:10 HM, the more nervous I get about someone finishing Dopey (or a solo event marathon).

I looked back and my two biggest weeks ever, apart from race weeks, have been 35 miles/7h30 (marathon peak week) and 32 miles/8h11 (Princess '22 peak week)

 

[HangWithMerida]

It is challenging for me to get these 90 minute runs in during the week, but I've found a way to make it work so far. I also don't run this much usually so I've given myself permission to let other things slide while I focus on my first marathon in 5 years. This is not a schedule that I could keep year round. My goal is something like 35-40 mpw one this is done, or roughly 6.5 hrs.

Yep, me too. We usually travel a bit in the fall and do some hiking and I like to go camping as the weather cools off. I really haven’t done much of these things this year and made running the priority. Like @GollyGadget I will probably go back down to 35-40 mpw once I recover from Dopey.

 

[azrivest]

Back to Princess!

This week was good, but crazy. Everyone from out of town came into the office this week for our annual meetings and our Christmas party. I had to be in the office 4 days, mostly staying until after 6pm. I stayed home on Friday but I should have gone then too.

My running mood was okay. Motivation isn't super high. Didn't do any of the strength training apart from my core challenge and my yoga class, I felt like I was running after time this week, which motivated my question above for Dopey training.

I am really loving my Core Challenge. I always avoid my abs cause they feel weak. But doing only 10 minutes a day, I can feel it getting easier. On Wednesday, we did some deep TVA work, which as a Mom, I really need. And it's nice that it's only 10 minutes, I don't feel like I have to invest half my evening in it.

Weekly Summary:

• Running Distance = 32.35k/20.11 miles
• Running Time = 3:50
• Strength Training Time = 2:05

Monday

• Planned: 6k @ EB + Strides
  • Completed: 3.77mi/6.06k @ 7:04/k
• Woke up at 5am to do this one.
• Core challenge: 10 minutes done!
• Didn't do the rest of my strength training since I had to start my daily commute

Tuesday

• Planned: Blind progression: 15 min WU + 15 min steady + 10 min faster + 5 min fast + 15 min CD
  • Completed: 5.34mi/8.60km in 58:59
• I really questioned my life choices with this one. Went out at 5am again, and it was cold, dark and depressing, being on my run alone. Why am I inflicting a BP run on myself when my chances of meeting my goal are slim? Ended up walking some bits of the 5 min fast interval.
• My splits were 2.28k in 15min, 1.64k in 10min, 0.84k in 5 min (barely faster than the previous one)
• I compared my run with last year's and I realized I was a bit faster this year than last year. Silver lining... I've made... progress?... in the last year?
• Core challenge: 10 minutes done!

Wednesday

• Planned: 4k @ EA
  • Completed: 3.75k @ 8:00/k on the treadmill
• Got home past 6pm and it was raining cats and dogs so I did an easy one while watching She-Hulk with the kids
• Core challenge: 10 minutes done!
• Finished with some banded exercices from my glutes and hamstrings

Thursday

• Rest day
• Did a 1 hour yoga class. I've had the same yogini for 10 years, so I know that when she says "this is a good pose for runners", she means me I told her I've been struggling with fatigue and motivation and she tries to incorporate some poses that will help with my running. We did a few pawan poses for feet and ankles, like Goolf Chakra, which felt so good.
• Day 8 of my core challenge: 10 minutes done!

Friday

• Planned: 6k @ EB + Strides
  • Completed: 3.84mi/6.18k @ 7:17/k
• Strides: done!
• Day 9 of my core challenge: 10 minutes done!
• Had my office Xmas party and I. Let. Loose. I was even willing to miss my long run.
• I love wine. I mean, I really love wine.

Saturday

• Planned: 8k @ LR
  • Completed: 4.83mi/7.77km @ 6:55/k
• I thought this was going to be awful, seeing as how I drank too much the night before and I got to bed at 1am.
• It was cold as heck, FL of -15C/5F with the wind chill.
• My HR stayed low the whole time, even though my pace was faster than it usually is. Avg HR ended up being 155, which is middle zone 2 for me.
• Day 10 of my core challenge: 10 minutes done!

Sunday

• I intend to take full advantage of my rest day

My Sat long run was 8k, and my DopeyBadger plan has me doing another 8k for my weekday EB run tomorrow That's a 58 minute run + 10 minutes core +~20 minutes of strength. If I want to do that before the kids get up, I need to wake up at 4:30 tomorrow morning. Don't know if I have it in me...

Drafting my weekly report makes me think that I should find better motivation for my strength training. Maybe if I did it in front of the TV? I wouldn't have to do it so early in the morning.

On the good side, only 73 days until we leave for Princess!