Running On Empty

So, I'd agree I'm not seeing much of any fade. Careful with the pacing though because you may be just pushing a tad too hard on some of these runs. Be sure to pull back further when appropriate.



It's certainly possible. I know @canglim52 follows (or followed) an intermittent fasting diet. He's had good success in the past with that methodology and blending his training.

While I don't follow IF, I know that the days where I would burn 4000-5000 calories working out where always super tough in order to compensate for the calories lost. Because the time it took to do the workouts themselves ate into the time in order to replenish before my second workout of the day. And I would feel the effects on the long run the next day if I wasn't able to get in enough calories the day prior.
So as Billy mentions IF is a challenge during high training periods. From what I’ve read, IF is minimally effective and thus it’s just one tool I use on occasion. Imo you can improve insulin sensitivity with using IF though that is not currently supported with scientific studies yet. I only use IF when I’m not running or when my training volume is really low. Additionally, I keep my fats and proteins steady year round and so my carbs naturally go up and down based on work load. One thing I’ve learned from studies on IF and personal experience is eating the last meal early as possibly improves sleep. Also you’re most insulin sensitive in the AM, so eating first thing is advantageous. I’d say most important is the diet itself... but that’s an entirely different rabbit hole lol.
 
Week 18 of 22
We are 24 days from the virtual starting line for Dopey 2021!
We are 383 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 43.64 miles
  • Running Time = 6:56:56
  • Weights: none :P
Breakdown:

Monday
  • rest day
Tuesday
  • Intervals!
  • 1 mi. WU + 3 x 1.5 mi. @ HM w/ 2 x 0.5 mi. RI @ WU + 1 mi. CD
  • Total time: 1:09:58 Total Distance 7.52 mi.
  • No T+D corrected pace.
  • Speed work is now on the treadmill until spring.
Wednesday
  • Rest Day
Thursday
  • M Tempo day
  • 1.5 mi. WU + 1 x 8 mi. @ M Tempo+ 1.5 mi. CD
  • Time = 1:41:33
  • Dist = 11.01 miles
  • No T+D corrected pace
  • Weather not cooperating...on the treadmill. :P
Friday
  • Easy A
  • 1 x 6 mi. @ EA
  • Total Time = 1:05:12
  • Dist = 6.14 miles
  • No T+D corrected pace
  • Got to run outside!
Saturday
  • Easy B
  • 1 x 9 mi. @ EB + strides
  • Time = 1:30:08
  • Dist = 9.37 miles
  • No T+D corrected pace
  • Although the temperature was dropping today, I got to run outside!
Sunday
  • Long Run
  • 1 x 9.5 mi. @ LR
  • Time = 1:30:05
  • Dist = 9.6 miles
  • No T+D corrected pace
  • Too cold...-18C out there...stuck on the treadmill :P
It is crazy how 43 miles is considered a down week on this crazy journey. One more heavy week to go before the taper begins! Next week will top me out at 50+ miles.

I hope everyone's training is going well. Have a wonderful week!
 


Week 19 of 22
We are 17 days from the virtual starting line for Dopey 2021!
We are 376 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 52.13 miles
  • Running Time = 8:24:20
  • Weights: none :P
Breakdown:

Monday
  • rest day
Tuesday
  • Intervals!
  • 1 mi. WU + 4 x 1 mi. @ HM w/ 3 x 0.5 mi. RI @ WU + 1 mi. CD
  • Total time: 1:27:30 Total Distance 9.00 mi.
  • No T+D corrected pace.
  • Speed work is now on the treadmill until spring.
Wednesday
  • Rest Day
Thursday
  • M Tempo day
  • 1.5 mi. WU + 1 x 8 mi. @ M Tempo+ 1.5 mi. CD
  • Time = 1:43:10
  • Dist = 11.15 miles
  • No T+D corrected pace
  • Weather not cooperating...on the treadmill. :P
Friday
  • Easy A
  • 1 x 6 mi. @ EA
  • Total Time = 1:06:53
  • Dist = 6.47 miles
  • No T+D corrected pace
  • Got to run outside!
Saturday
  • Easy B
  • 1 x 9 mi. @ EB + strides
  • Time = 1:30:08
  • Dist = 9.35 miles
  • No T+D corrected pace
  • I got to run outside! The wind was...Gusty!
Sunday
  • Long Run
  • 1 x 15.9 mi. @ LR
  • Time = 2:36:39
  • Dist = 16.16 miles
  • No T+D corrected pace
  • Wind was...Gusty!
Well that was an accomplishment 🎆.... and I feel good about it.::yes:: I have made it through the buildup section of the training plan. Now comes the taper!

I hope everyone's training is going well. Have a wonderful week!
 
Week 20 of 22
We are 10 days from the virtual starting line for Dopey 2021!
We are 369 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 38.28 miles
  • Running Time = 6:02:59
  • Weights: none :P
Breakdown:

Monday
  • rest day
Tuesday
  • Intervals!
  • 1 mi. WU + 6 x 0.5 mi. @ HM w/ 5 x 0.5 mi. RI @ WU + 1 mi. CD
  • Total time: 1:13:33 Total Distance 7.5 mi.
  • No T+D corrected pace.
  • Speed work is now on the treadmill until spring.
Wednesday
  • Rest Day
Thursday
  • M Tempo day
  • 1.5 mi. WU + 1 x 9 mi. @ M Tempo+ 1.5 mi. CD
  • Time = 1:50:01
  • Dist = 12.01 miles
  • No T+D corrected pace
  • Weather not cooperating...on the treadmill. :P
Friday
  • Easy A - Santa Shuffle
  • 1 x 6 mi. @ EA
  • Total Time = 1:02:11
  • Dist = 6.03 miles
  • No T+D corrected pace
  • Out in the snow...hopping snow banks and trying not to slip.
Saturday
  • Easy B
  • 1 x 6 mi. @ EB + strides
  • Time = 1:00:58
  • Dist = 6.48 miles
  • No T+D corrected pace
  • Boxing Day Blizzard today.
Sunday
  • Long Run
  • 1 x 6 mi. @ LR
  • Time = 0:56:16
  • Dist = 6.26 miles
  • No T+D corrected pace
  • Snowy and cold!
I hope everyone's training is going well. Have a wonderful week!

Merry Christmas & a Happy New Year.
 
2020 Running Stats:
  • Activities 232
  • Total Distance 1,340.75 mi
  • Total Activity Time 219:38:12 h:m:s
  • Activity Calories 147,200 C
  • Total Elev Gain 47,720 ft
  • Average Speed 6.1 mph
  • Average Heart Rate 143 bpm
  • Average Run Cadence 168 spm
PRs:
  • 1 km - 4:23.6 (7:04 min/mi) - Nov. 3, 2020 - during an interval training day (0.5 mi. WU + 3 x 1 mi. @ 5k w/ 3 x 0.27 mi. RI @ WU )
  • 1 mi - 7:15.9 (7:15.9 min/mi) - Nov. 3, 2020 - during an interval training day (0.5 mi. WU + 3 x 1 mi. @ 5k w/ 3 x 0.27 mi. RI @ WU )
  • 5 km - 25:00 (8:03 min/mi) - Oct. 27, 2020 - during an interval training day (0.5 mi. WU + 3 x 1 mi. @ 5k w/ 3 x 0.27 mi. RI @ WU )
  • 10 km - 53:17 (8:35 min/mi) - Dec. 29, 2020 - during a M Tempo run on the treadmill (1.5 mi. WU + 1 x 9 mi. @ M Tempo+ 1.5 mi. CD) - this was a taper week
  • Half Marathon - 2:04:48 (9:31 min/mi.) - Dec. 6, 2020 - during a Long Run on week 17 of 22 (1 x 15.9 mi. @ LR )
  • Marathon - none - have not attempted a Marathon yet.
  • Farthest all time - 20.09 mi. - Dec. 28, 2019 - this was during my preparations for the 2020 MW Half.
  • Farthest 2020 - 16.16 mi (9:42 min/mi) - Dec. 20, 2020 - during a Long Run on week 19/22 (1 x 15.9 mi. @ LR ) - this was my peak week of training (52.13 miles for the week).

In-person Races:
  • Marathon Weekend - January 11, 2020 - Half Marathon - 13.3 miles - 2:08:58
Virtual Races:
  • The Ultra Night 10k - October 2-4, 2020 - 10k - Ran this as part of my training runs on Friday, Saturday and Sunday. Looking back, I believe this was me trying to make something out of cancelling MW2021.
 


Week 21 of 22
We are 4 days from the virtual starting line for Dopey 2021!
We are 363 days from the starting line for Dopey 2022!

Summary:
  • Running Distance = 33.99 miles
  • Running Time = 5:24:15
  • Weights: none :P
Breakdown:

Monday
  • rest day
Tuesday
  • M Tempo day
  • 1.5 mi. WU + 1 x 9 mi. @ M Tempo+ 1.5 mi. CD
  • Total time: 1:49:54 Total Distance 12.01 mi.
  • No T+D corrected pace.
  • Speed work is now on the treadmill until spring.
Wednesday
  • Rest Day
Thursday
  • Easy B
  • 1 x 6 mi. @ EB + strides
  • Time = 0:59:28
  • Dist = 6.32 miles
  • No T+D corrected pace
Friday
  • Easy A
  • 1 x 6 mi. @ EA
  • Total Time = 1:05:09
  • Dist = 6.55 miles
  • No T+D corrected pace
Saturday
  • Easy B
  • 1 x 6 mi. @ EB + strides
  • Time = 0:50:15
  • Dist = 5.24 miles
  • No T+D corrected pace
Sunday
  • Easy A
  • 1 x 3.5 mi. @ EA
  • Time = 0:39:29
  • Dist = 3.87 miles
  • No T+D corrected pace
It is funny how a week of 33.99 miles feels super easy at the end of a training plan. I am starting to get nervous for next week. I have never run a marathon before. In addition I committed to trying a Dopey. Hopefully the weather cooperates.

I hope everyone's training is going well. Have a wonderful week!
 
Week 22 of 22
This is it...what I have been chasing now since running the Half Marathon in January 2020...the virtual starting line for Dopey 2021!
We are 355 days from the starting line for Dopey 2022!

I am struggling to find a good way to summarise the week. It was full of nerves, excitement, fear and dread.

Nerves for the marathon on Sunday.
Excitement that I have finally finished a @DopeyBadger training plan, finishing my training without injury, and feeling ready to tackle the Dopey Challenge.
Fear for the Marathon on Sunday, that I would not have the mental toughness to get through the 4 days, that my body would not hold up to the task, and not having a training week laid out for me after Sunday (what will I ever do with myself).
Dread for not being in Florida to run the Dopey Challenge officially, for having to run in the cold, to run around my neighbourhood once again!

Monday
  • rest day
Tuesday
  • Easy B
  • 1 x 2 mi. @ EB
  • 2.13 miles
  • 0:20:09
  • It felt odd to run an easy B run on a Tuesday. I have been doing Intervals for so long now this felt out of place. It was also short. I typically am just starting to get warmed up at 2 miles these days.
Wednesday
  • rest day
Thursday
  • Unofficial Marathon Weekend 2021 - 5k
  • I was watching the weather all morning trying to find the warmest time to go out for my run. I settled on 12:37pm MST. I guess that is one of the benefits of doing this virtually...no need to be up at insane hours for a run. The temperature according to my phone was -2C (28.4F) and Garmin says it was 21F.
  • I ended up just running down the main road in my neighbourhood. This would give me the best chance of not having to deal with too many snow banks and ice patches. Here is the Garmin map of the run:549624
  • I also found it strange doing a run without a pace alert on my watch. I had gotten so used to listening for an alert to tell me if I was on the right pace.
  • Through all my excitement, I ended up running 3.12 miles in 0:24:32. That gave me an average pace of 07:51. WHAT! 07:51 min/mi...I had resigned that I was a slow runner before I started this training plan and never thought that I would never run anything sub-9:00 min/mi. This was a new personal PR for me.
  • For the record, here is my run data:
  • 549636
  • Negative splits!
  • To add a little Disney Magic to my day, I took the 5k graphic from runDisney and put my data on it:549635

Next up...the Friday 10k.
 
Friday
  • Unofficial Marathon Weekend 2021 - 10k
  • Today I settled on 11:35am MST. I guess that is one of the benefits of doing this virtually...no need to be up at insane hours for a run. The temperature according to my phone was -7C (19.4F) and Garmin says it was 16F.
  • I ended up just running one of the paths I have run a thousand times. Here is the Garmin map of the run:549640
  • I told myself to not go out as fast as yesterday. I reminded myself that I have a Marathon coming up on Sunday and need to save some of my energy.
  • I ended up running 6.23 miles in 0:52:27. That gave me an average pace of 08:25. I had convinced myself that I would be happy with a 0:55:00 min 10k if the conditions were right. I blew that out of the water. Who new this old man could keep up that pace. This was a new personal PR for me.
  • For the record, here is my run data:549646
  • I am happy with the results. At mile 6, I had to abruptly stop to avoid a car that was not looking. I think that is why my pace was a little off on mile 6.
  • Here is my unofficial finishers graphic:

  • 549648

Something to note: I started to feel "sore" today in my quads. I have not felt sore-ness in quite a while. I can't even remember how far back in my training plan it was that I last felt sore. I am wondering if this is because I ran the last two runs faster than I typically do or could this be nutrition related?

Next up... the Saturday Half with Donald!
 
I can't even remember how far back in my training plan it was that I last felt sore. I am wondering if this is because I ran the last two runs faster than I typically do or could this be nutrition related?

You ran a near maximum 5k and 10k on back to back days. It was very likely muscular damage. Much less likely a nutrition issue. In a normal situation (because Dopey isn't normal), a 5k would require about 1.5 days of recovery and a 10k about 3.33 days of recovery (it's 1 day of recovery for every 3k of racing). So you can see how post 10k, you'd be in a bit of a hole. A survivable hole, but a hole nonetheless.
 
Saturday
  • Unofficial Marathon Weekend 2021 - Half Marathon
  • Today I settled on 12:18pm MST. The temperature according to my phone was -4C (14.8F) and Garmin says it was 19F.
  • I ended up running the cul-de-sac's in the neighbourhood across the railroad tracks from my house. Here is the Garmin map of the run:
  • 549736
  • I definitely felt more sore than the previous day. It was not that big of a deal, yet. I did not feel drained of energy, I felt pretty good.
  • I ended up running 13.12 miles in 1:56:47. That gave me an average pace of 08:54. I have always had it in my head that one day in the future I would focus in on the half marathon and eventually break the two-hour barrier. I figured it would take me to to three more attempts, but I was not expecting it to happen on this day. This was a new personal PR for me.
  • For the record, here is my run data:
  • 549738
  • I was shocked with the results. There were a few miles in run where I had to deal with very icy streets. I figured people had at least a week now to clear the sidewalks and they would have done so by now. But unfortunately not. I believe that is why you see a slow down to the 9 minute mark on some of the miles.
  • Here is my unofficial finishers certificate:
  • 549739
  • The run felt really good. I did not feel out of breath and my energy seemed good. The warning sign hit me right when I sopped running. My quads were killing me. It felt like they could tighten into an unbearable cramp if I flexed them wrong.
  • I was not sure the best way to try and help my recovery between this run and the Sunday run. I know you are to try and stay off your feet . I decided to have a hot Jacuzzi with Epsom salts to see if that would help loosen up my quads. What are you recovery techniques?

Next up... the Sunday Full with Mickey, Goofy and Dopey!
 
Wow!! You are crushing it!! :jumping1:

Congrats on all the PR's!!! Very impressive!!

I swear by ice baths for recovery. I hated every minute of it, but I think it really helped me get through Dopey last year. I did one right after the half and one after the full. I filled the bathtub with very cold water, then put in 3 bags of ice. Stayed in for 9 min each time and felt great after I thawed out! 🥶
 
Sunday
  • Unofficial Marathon Weekend 2021 - Full Marathon
  • Today I settled on 11:22am MST. The temperature according to my phone was +3C (37.4F) and Garmin says it was 34F.
  • I ended up running the same neighbourhood I did the day before for the first half of the marathon. This allowed me to stop off at my house half way thorough the Marathon to refill my water bottles with Gatorade, put a handful of skittles in my pocket and quickly ate banana. The second half I moved to the southern side of the railroad tracks.
  • Here is the Garmin map of the run:
  • 549789
  • I made sure to start out at a slower pace than the other three races. I have been stressing about the back half of the marathon for months now. Last year I ran 20 miles in preparation for the Half marathon at WDW and was completely out of gas by the end of it.
  • I ended up running 26.24 miles in 4:24:31. That gave me an average pace of 10:05. Since this was my first Full Marathon, it was a new personal PR for me.
  • For the record, here is my run data:
  • 549791
  • 549793
  • Here is my unofficial finisher certificate:
  • 549794
  • Here are my thoughts about the Marathon:
    • The biggest barrier I had to completing the run was a mental one. Self-doubt is a killer to progress.
    • I over compensated the slowing down for the marathon. I believe I could have performed closer to a 9:30 min/mi average pace.
    • I do believe I hit what people call the "wall" or "bonked". Mentally it began at mile 20, but physically it began at mile 22. I will study my experience to see if I can remove this from future runs. Right now, I believe it was a combination of expiring my reserves in the previous three runs (going out too fast), nutrition during the run (a Bagel with peanut butter 1.5 hours before the run, 5 oz of Gatorade every 3 miles for the first half, 10 oz of Gatorade at my house during the refilling of my bottles, a banana at the halfway point and a handful of skittles throughout the last 13 miles, plus 5 oz of Gatorade every 3 miles), and not keeping up my strength training on my legs (I need to make sure my legs are stronger). If you add on top of that my time restricted eating routine, which I believe may have contributed to a caloric debt I could not recover from between runs, I believe we have the items to improve upon.
  • Here are my unofficial finisher certificates for the Goofy and Dopey:
  • 549797
  • 549798

Overall I am extremely happy with my results. I definitely need to work on the marathon and tighten that up, but the other three races seems good to me. I felt strong and finished strong in each of them.

I want to give all of you in the DIS Boards my heart-felt thanks for your guidance, wisdom, inspiration, and sense of community. I would not have done this if I did not reach out to you and draw that line in the sand. Thank you for putting up with my nonsense and obvious mistakes at times. It meant the world to me. I truly hope the restrictions of COVID are soon lifted and I can take all of you up on the meet-ups (Hurricane Hanna's, Beach Club - Water Slide Bar, Parking lot wobbly pops, and any other community events).

What's next?

I have a void I need to fill. I need to find another race.

In the meantime, what do you recommend for the recovery runs for an event like this?
 
Wow, you did such an amazing job on all of your races! Four races and four PRs! So incredible! Congratulations!:banana::banana::banana::banana:
Much obliged...

I was thinking of what's next...how foolish of me...I only have 51 weeks to get through my next Dopey training plan! LOL:oops:
 
@DopeyBadger et all,

I think I may have inspired my DS to pick up his running again! I believe my drive to get through this DopeyBadger Dopey Training Plan has shown him that anything is possible with proper training. If his old dad can not only get through all 4 races, but PR them as well, then anything is possible.

Before I sent him off to University, we both ran our first runDisney Race together in 2018. This is way before I was educated on how to train and made many mistakes. I am surprised we both finished the Princess Half Marathon. I can recall us spending a full 10 days before the race touring the UO and WDW parks from open to close every day. By the time we reached the starting line, we were exhausted.

I can remember my DS was dealing with some side cramps that would not subside. I recall it was right around the point where you have to run up the hill to get over the highway (right where the Army man is screaming at you). He decided to try and walk it off and I decided to carry-on without him. Not even two minutes later, I started getting some pretty hefty cramps in both of my calf muscles. Determined to finish, I changed my running stride to try and not use my calf muscles anymore! Through pure stubbornness, I hobbled all the way to the finish line, but did not cross. I can still hear the announcer saying "hey buddy, you are going to ruin your time..." I waited for my DS and we both crossed the finish line together.

549862

That was the weekend I got hooked on runDisney. I would also debate the best runDisney medal I have ever seen!

549863

(BTW: I will save my DD race weekend story for another time!)

Anyway, like a typical 20 year old (he turns 20 tomorrow), he has to figure things out on his own now (you know...being an adult and all). He let me know of a Nike training plan he started following on Monday. It is a Nike Half Marathon Training Plan that I think uses audio guides through an app. He sent me this link to a PDF description of the plan ( https://www.nike.com/pdf/Nike-Run-Club-Half-Marathon-Training-Plan-Audio-Guided-Runs.pdf )

I was wondering if any of you have reviewed this training plan before and have any insights?

Thanks in advance...
 

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