Official Dopey 2017 Thread

[AmynVal]

Is there a proper way to taper? Or is it a completely individual thing? I see some things that say keep intensity up just cut back on mileage. I've also see things that basically say cut back on mileage and only do easy runs. That was kind of my plan but should I still be keeping some of the intensity.

This is the biggest reason I check the boards. It can be a group discussion and be able to learn things.

 

[Ariel484]

Is there a proper way to taper? Or is it a completely individual thing? I see some things that say keep intensity up just cut back on mileage. I've also see things that basically say cut back on mileage and only do easy runs. That was kind of my plan but should I still be keeping some of the intensity.

This is the biggest reason I check the boards. It can be a group discussion and be able to learn things.

What training plan are you following?

Here's how mine is going to go...
-37.5 miles this week
- 29 miles next week
- 21 miles the week after

I think that taper is too long for some people, but it works for me.

I just do all of my runs at an easy pace, but in general I think you want to scale back the mileage/intensity. If you're using a training plan I'd just continue to follow that.

Here's a good article to check out: http://www.runnersworld.com/tag/tapering

 

[DopeyBadger]

Is there a proper way to taper? Or is it a completely individual thing? I see some things that say keep intensity up just cut back on mileage. I've also see things that basically say cut back on mileage and only do easy runs. That was kind of my plan but should I still be keeping some of the intensity.

This is the biggest reason I check the boards. It can be a group discussion and be able to learn things.

I'd say follow the plan you've been following thus far. I would venture to guess it can be a very individual thing. I think you might find this paper pretty interesting as it is a meta-analysis of mileage, intensity, and duration of taper with a fairly healthy number of subjects. The conclusion was 14 days, dropping by 41-60% without changing training intensity or frequency. I personally drop intensity for the physical gains vs needed recovery argument. However, I typically include some strides during the day before race day to induce waking the muscles up and preparing them for the next day's race.

https://www.ncbi.nlm.nih.gov/pubmed/17762369

 

[DopeyBadger]

I'll add that I follow the Hansons taper method.

-Max run is 21 days from marathon
-Mileage in Week 1 and 2 of taper drop slightly but not by much from normal "down" week
-Mileage drops to 41% of peak week during the week of marathon (not including marathon itself)
-Last hard workout is 10 days out from event. Thus, the schedule and intensity of workouts from day 21 through day 10 is kept the same.
-Within 10 days all workouts are kept easy to induce recovery and not induce need for additional recovery. The timeframe for reaping the benefits of hard workouts ranges on the type of workout and is anywhere from 3-8 days. Thus, enters the reap benefits vs induced need for additional recovery argument.
-On day prior to event, I do strides (short bursts up to desired tempo lasting no more than 20-30 sec) during the latter portion of the run to induce a muscular awakening to prevent a "stiff" feeling of only easy running from the previous 10 days. (This is not a Hansons suggestion, but something I added to somewhat match what I believe occurs physiologically from my understanding).

 

[Chasing Dopey]

I understand but the first person that posted it here didn't give a source. That was the first time I've ever posted anything in those Facebook groups. Normally I just lurk on them I don't even usually comment on anything. I didn't know it was from the event guide. I didn't know posting this would upset people, I post news and rumors all day long on the rumors and news board.

You're fine. It was the legit map. It's helpful. No worries!

 

[surfde22]

Waivers are out finally.

http://trackshackresults.com/disneysports/waivers/wavr17wdw/verify.php

 

[Chasing Dopey]

-On day prior to event, I do strides (short bursts up to desired tempo lasting no more than 20-30 sec) during the latter portion of the run to induce a muscular awakening to prevent a "stiff" feeling of only easy running from the previous 10 days. (This is not a Hansons suggestion, but something I added to somewhat match what I believe occurs physiologically from my understanding).

That's interesting. When you say 'up to desired tempo' do you mean your target for the race?

What about cross training during the taper? I'm thinking a light swim or bike ride, maybe some core work, that kind of thing.

 

[Chasing Dopey]

If the corral breakdown we saw earlier holds up, I'm in H! So now I'll have to figure out which pacing group I need to catch to hit my target (should I decide to go for one).

 

[AmynVal]

@DopeyBadger @Ariel484 I am horrible at training plans. I don't follow one which is a huge reason I don't improve much. I like to call it random training. "Also known as not ever going to reach potential". My weekly mileage varies by work schedule but usually hits in the 20 range. When not running I'm doing crossfit style workouts. So a taper may not matter as much for me because of the low mileage. You guys are animals.

I'm in "H" with you @Chasing Dopey

 

[WhereInFlorida]

I would agree AmynVal, the taper will not matter as much because of low mileage.

It is important if you are tapering and feeling like you CAN run faster to hold yourself back from that. I think this is where you hear maintain/keep intensity during the taper, that you should be running at same intensity as in training. Do not go harder because you feel better at this point.

 

[dburg30]

Dopey - I corral..

 

[Keels]

H! Thanks, 2016 Dopey Training for helping me out!

 

[rteetz]

L for me.

 

[Ariel484]

I for me as well. Same as 2015!

 

[surfde22]

F for me. Was hoping for a little better, but POT races didn't go as well as I had hoped.

 

[pixarmom]

F for me too.

 

[DopeyBadger]

That's interesting. When you say 'up to desired tempo' do you mean your target for the race?

What about cross training during the taper? I'm thinking a light swim or bike ride, maybe some core work, that kind of thing.

Yes, "desired tempo" is race target pace. Hence, if this were a normal marathon I would do strides of 20-30 seconds up to my planned marathon pace. The duration of these strides is long enough to elicit waking up the necessary mechanisms of running fast (after so many easy days), but not long enough to elicit the need for any recovery because of them. I would say during the taper don't do anything out of the ordinary. So if you normally cross-train and work those muscles groups, then go for it. But if these would be new exercises then it probably would be best not to do them. One's opinion to another though.

@DopeyBadger @Ariel484 I am horrible at training plans. I don't follow one which is a huge reason I don't improve much. I like to call it random training. "Also known as not ever going to reach potential". My weekly mileage varies by work schedule but usually hits in the 20 range. When not running I'm doing crossfit style workouts. So a taper may not matter as much for me because of the low mileage. You guys are animals.

I'm in "H" with you @Chasing Dopey

The purpose of the taper is to induce recovery from the training. If you feel 20 miles induces a lot of fatigue, then yea a little cut back might help. But in general, that is probably not enough mileage you'd have to worry about it. I'll add the numbers and text I cited above was referring to a marathon taper. A HM taper is different.

I would agree AmynVal, the taper will not matter as much because of low mileage.

It is important if you are tapering and feeling like you CAN run faster to hold yourself back from that. I think this is where you hear maintain/keep intensity during the taper, that you should be running at same intensity as in training. Do not go harder because you feel better at this point.

Agreed. My favorite quote for the taper is "Save it for race day". You're going to feel like a million bucks during a taper. Don't waste the million bucks before the big day with one last "test" run. The fitness is there. Trust the training. Especially since many people start to get nervous during the taper about lost fitness or can I really do it. Then they blow it during the time period where gains/losses can't be fully developed.

 

[DopeyBadger]

Alright everyone, as promised I will put together a spreadsheet that has everyone that wishes to participate in the spreadsheet's information on it. We do this as a means to help people find each other on race day at either the pre-race/post-race meet-ups, in the corrals, or just by chance on the course. I will ask for information and you can choose to provide or not provide any information as you desire. The only key parts are Dis name, corral, and pace. All others are optional. This will also be helpful to your family and spectators because it provides "time of day" markers for when you should reach different milestones based on your estimated pace and starting time (corral).

So for every race that you plan to participate in (so Goofy and Dopey people I need each race, 5k, 10k, HM, M...) please provide me the following:

RACE -
NAME -
DIS'er name -
Costume/Clothing -
Corral -
Early Bird or Late Arriver -
Front, Middle, or Back of corral -
Expected Pace -

I will compile everyone's response into a single spreadsheet and then distribute this when we get closer to race day. As for the optional items, the following reasons have been given for why someone may choose not to provide:

NAME - because I want internet anonymity

Corral: If you know now that you will be starting in a different corral than assigned, then give me the corral you plan to start in.
Early Bird or Late arriver just means whether you think you'll arrive to the meet-up/corrals early in the race morning or late in the race morning.
Front, Middle, Back of corral just means where you plan on lining up when the race starts. This helps people find you easier in a crowd if say two people are in corral E, that are early birds, and front people. Then I'd look for your costume on race day.

Once I "like" your post with the above information in it I have added you to the compiled list.

I will combine this with the meet-up information from the previous post once finalized. Link

 

[DopeyBadger]

I'll add for those with "sweeping" concerns this will give you a "rough" (non-official) estimate of where the balloon ladies are based on time of day.

 

[BuckeyeBama]

Corral F for me - My PoT would have put me in E, and my estimated finish time in G, so it looks like they split the difference when they put me in F.