"Sometimes the right path is not the easiest one." - 1st Training Journal (comments welcome!)

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Tuesday, October 19, 2021
Today was a good run day, especially because it was a short 2 miler and I got out of work early enough to get it done by sunset.

START:
Weather Conditions: Sunny
Temp + Dew Point: 64 + 40 = 104
Feels Like: 63
Wind: W 16 mph
Humidity: 41%
UV Index: 0
Running Conditions Index: 9

END:
Weather Conditions: Clear
Temp + Dew Point: 63 + 41 = 104
Feels Like: 61
Wind: W 14 mph
Humidity: 45%
UV Index: 0
Running Conditions Index: 10

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.51 mi
Total Time: 0:08:52
Avg. Pace: 17'19"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - 2 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 2.05 mi
Total Time: 0:29:25
Avg. Pace: 14'19"/mi
Splits:
1 =
14'09"
2 = 14'22"
0.05 = 16'37"

(Garmin)
Focus: Marathon Training - 2 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 2.07 mi
Total Time: 0:29:25
Avg. Pace: 14'15"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:45
Avg. Pace: 17'22"/mi

5 min post-run stretch outdoors


Wednesday, October 20, 2021
Today was an M Tempo run, but I didn't have time to figure out how to program each part of the run into one Garmin workouts, so I did it as three separate runs.

START:
Weather Conditions: Sunny
Temp + Dew Point: 73 + 50 = 123
Feels Like: 73
Wind: W 9 mph
Humidity: 44%
UV Index: 0
Running Conditions Index: 10

(I forgot to get the end weather stats again)

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:42
Avg. Pace: 17'25"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - M Tempo: 1 mile @ Easy + 3 miles @ 90/30 @ 11:30/17:30 + 1 mile @ Easy
Distance: 5.14 mi
Total Time: 1:08:18
Avg. Pace: 13'16"/mi
Splits:
1 =
14'02"
2 = 12'45"
3 = 12'33"
4 = 12'27"
5 = 14'21"
0.14 = 14'37"

I broke up the Easy + M Tempo + Easy miles into 3 separate workouts on the Garmin:
(Garmin)
Focus: Marathon Training - M Tempo: 1 mile @ Easy
Distance: 1.05 mi
Total Time: 0:14:46
Avg. Pace: 14'00"/mi

Focus: Marathon Training - M Tempo: 3 miles @ 90/30 @ 11:30/17:30
Distance: 3.03 mi
Total Time: 0:37:31
Avg. Pace: 12'22"/mi

Focus: Marathon Training - M Tempo: 1 mile @ Easy
Distance: 1.00 mi
Total Time: 0:14:17
Avg. Pace: 14'18"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:39
Avg. Pace: 17'12"/mi

5 min post-run stretch outdoors


Friday, October 22, 2021
I'm thankful that my Friday runs are only 2 miles, because getting out of work at a decent time on Fridays can be tricky, and it's starting to get dark so early. Yesterday was a difficult day, and I didn't eat as well as I usually do, so it was nice to get out and get this run in.

START:
Weather Conditions: Partly Cloudy
Temp + Dew Point: 65 + 52 = 117
Feels Like: 65
Wind: WSW 10 mph
Humidity: 64%
UV Index: 0
Running Conditions Index: 9

(forgot the end weather stats again...)

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:34
Avg. Pace: 17'04"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - 2 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 2.04 mi
Total Time: 0:28:52
Avg. Pace: 14'07"/mi
Splits:
1 =
13'54"
2 = 14'20"
0.04 = 14'14"

(Garmin)
Focus: Marathon Training - 2 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 2.05 mi
Total Time: 0:28:52
Avg. Pace: 14'04"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:23
Avg. Pace: 16'39"/mi

5 min post-run stretch outdoors


Saturday, October 23, 2021
Last night I did a little research on adding alerts to the Garmin for run/walk. I didn't get to set it up prior to this morning's run, so I just used the 4 mile workout I had previously set.

START:
Weather Conditions: Cloudy
Temp + Dew Point: 53 + 40 = 93
Feels Like: 50
Wind: N 7 mph
Humidity: 62%
UV Index: 0
Running Conditions Index: 4

It was pretty cold today compared to my previous runs, but I knew I'd warm up once I started running. The forecast called for rain, but I was hopeful that it would hold out until I finished the run. Luckily it only drizzled during my last mile, and it stopped after a few minutes.

END:
Weather Conditions: Cloudy
Temp + Dew Point: 54 + 41 = 95
Feels Like: 51
Wind: NNW 8 mph
Humidity: 61%
UV Index: 0
Running Conditions Index: 7

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:29
Avg. Pace: 16'54"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - 4 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 4.08 mi
Total Time: 0:58:29
Avg. Pace: 14'20"/mi
Splits:
1 =
14'15"
2 = 14'27"
3 = 14'31"
4 = 14'06"
0.08 = 14'23"

(Garmin)
Focus: Marathon Training - 4 mile @ 80/30 sec @ 13:45/17:30 paces
Distance: 4.10 mi
Total Time: 0:58:15
Avg. Pace: 14'12"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:26
Avg. Pace: 16'47"/mi

5 min post-run stretch outdoors


Tomorrow is a 7 mile run with a nutrition practice day. As much as I wanted to like the better brands of fuel, I think I'm going to end up sticking with the green apple Gatorade chews. They're small enough to consume during a 30 second walk, and they're not too strong. I just wonder if nutrition wise they're a poor choice.

My next focus is finding tops in my closet that are comfortable enough to run in as the weather gets cooler, deciding when to spring for a new pair of sneakers, and figuring out a safe running option for when it gets darker earlier. While I considered a treadmill, I'm not sure I want to put the money into that yet, especially because I'm not sure if I'll even like using one for longer distances. At this point, I'm considering paying an alumni semester usage fee for my former college's athletic center because they have an indoor elevated track (it's small so it would require a lot of loops, but I'd feel a lot safer there than running by myself for miles in the dark). I just have to get a little more info to see if it's still the best option.

I set my Garmin for run/walk alerts today, but I needed 1:20/30 and my only options were 1:15 or 1:30. I went for 1:30, but now I'm wondering if I should've done 1:15 since my M Tempo runs are 1:30. Thoughts?
 

Herding_Cats

DIS Veteran
Joined
Aug 3, 2017
I definitely walked my RI during T interval workouts. Granted, I can just about power walk my WU pace, so if I needed a minute or 2 to get my hr back down in those workouts I just walked. It’s allowed. 😉
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
I definitely walked my RI during T interval workouts. Granted, I can just about power walk my WU pace, so if I needed a minute or 2 to get my hr back down in those workouts I just walked. It’s allowed. 😉
Thank you! You made me feel a lot better, I was so disappointed when I realized that mistake! I run/walk, so I guess I read too quickly and assumed RI meant walk. I've got a couple weeks until my next T pace run, hopefully I'll have it figured out by then. :blush:
 

Herding_Cats

DIS Veteran
Joined
Aug 3, 2017
So traditionally on an interval run, we put the RI at a set pace (WU or EA). But in reality the goal is just to do what feels right on that day between the reps to make sure you can be consistent during the reps themselves. That could mean walking, or some running at easy pace+ walking, or all easy pace. Whereas a "Float" RI means you have an assigned "goal". The goal is to not walk. You should be between LR and EA pace in between the reps. That makes the RI itself part of the workout. So instead of full rest, it's meant to be a little more difficult in between reps.

reference from the knower of the things. 😂😂 this was the answer about a specific workout from my goofy plan that had intervals and not RI, but a “float” in place of the RI.
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Sunday, October 24, 2021
Today was a good run day, but a tough personal day.

START:
Weather Conditions: Sunny
Temp + Dew Point: 47 + 43 = 90
Feels Like: 45
Wind: NNW 4 mph
Humidity: 85%
UV Index: 0
Running Conditions Index: 8

END:
Weather Conditions: Sunny
Temp + Dew Point: 52 + 44 = 96
Feels Like: 51
Wind: NW 6 mph
Humidity: 73%
UV Index: 2
Running Conditions Index: 8

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:09:05
Avg. Pace: 18'00"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 7 mile @ 80/30 @ 13:45/17:30 paces (Using Garmin alerts I've really been doing 75/30)
Distance: 7.02 mi
Total Time: 1:39:02
Avg. Pace: 14'05"/mi
Splits:
1 =
13'48"
2 = 14'00"
3 = 14'12"
4 = 14'05"
5 = 14'10"
6 = 14'17"
7 = 14'05"
0.02 = 15'18"

(Garmin)
Focus: Marathon Training - Easy/LR: 7 mile @ 80/30 @ 13:45/17:30 paces (Using Garmin alerts I've really been doing 75/30)
Distance: 7.02 mi
Total Time: 1:38:55
Avg. Pace: 14'06"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:38
Avg. Pace: 17'05"/mi

10 min post-run stretch outdoors

Today's run went really well. The weather was nice, I practiced my nutrition strategy as scheduled, and I felt good. The personal negative of the day was that later this afternoon my mother was in a car accident. I saw it happen, so luckily I was able to be there for her right away. She's okay, but it was certainly a frightening experience. Going back and forth between the hospital and home lead to major changes in my health habits, which seemed to have an impact on me this week as well.
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Tuesday, October 26, 2021
This morning I picked up my mother from the hospital. It was supposed to rain all day, but there was a break in the afternoon so I took advantage of the opportunity and got my run in.

START:
Weather Conditions: Cloudy
Temp + Dew Point: 62 + 61 = 123
Feels Like: 61
Wind: SE 12 mph
Humidity: 94%
UV Index: 1
Running Conditions Index: 5

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:42
Avg. Pace: 17'23"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 mile @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.02 mi
Total Time: 0:28:21
Avg. Pace: 14'02"/mi
Splits:
1 =
14'05"
2 = 13'55"
0.02 = 17'51"

(Garmin)
Focus: Marathon Training - Easy/LR: 2 mile @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.02 mi
Total Time: 0:28:19
Avg. Pace: 14'00"/mi

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:37
Avg. Pace: 17'04"/mi

5 min post-run stretch outdoors

I don't remember too much about this run, but I do remember how it good it felt to hit the pavement and just get back into a different headspace for a half hour.
 

DopeyBadger

Imagathoner
Joined
Oct 15, 2015
Today's run went really well. The weather was nice, I practiced my nutrition strategy as scheduled, and I felt good. The personal negative of the day was that later this afternoon my mother was in a car accident. I saw it happen, so luckily I was able to be there for her right away. She's okay, but it was certainly a frightening experience. Going back and forth between the hospital and home lead to major changes in my health habits, which seemed to have an impact on me this week as well.

Scary. Glad to hear everything is ok.
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Wednesday, October 27, 2021
Today was an M Tempo run. The insanity of my life the past few days with less sleep, less than ideal meal choices and times, and stress really hit me. I started a little later in the evening than I would've liked, but the weather was decent. I started using the Garmin alerts at 1:15/30 for my run/walk (1:20 isn't an option), but I didn't see a way to set more than one. To make this run work, I set the entire run on the Nike app, and then did the Easy + M Tempo + Easy miles as separate runs. The only issue was, I forgot my M Tempo workout I had previously set wasn't long enough for the 3 miles, so I used it for 2 miles, and then ended and restarted it. All the starts and stops made my mileage a little off, but I made sure to complete the 5 on the Nike app.

START:
Weather Conditions: Cloudy
Temp + Dew Point: 57 + 48 = 105
Feels Like: 54
Wind: NNE 18 mph
Humidity: 70%
UV Index: 0
Running Conditions Index: 7

END:
Weather Conditions: Cloudy
Temp + Dew Point: 57 + 48 = 105
Feels Like: 53
Wind: N 18 mph
Humidity: 72%
UV Index: 0
Running Conditions Index: 7

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:06
Avg. Pace: 16'08"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - M Tempo: 1 mile @ Easy + 3 miles @ 90/30 @ 11:30/17:30 + 1 mile @ Easy
Distance: 5.03 mi
Total Time: 1:06:42
Avg. Pace: 13'14"/mi
Splits:
1 =
14'08"
2 = 12'09"
3 = 12'20"
4 = 12'45"
5 = 14'41"
0.03 = 16'29"

(Garmin)
Focus: Marathon Training - 1 mile @ Easy (Garmin alerts 75/30)
Distance: 1.01 mi
Total Time: 0:13:46
Avg. Pace: 13'37"/mi

(Garmin)
Focus: Marathon Training - 3 miles @ 90/30 @ 11:30/17:30
Distance: 2.02 mi
Total Time: 0:24:31
Avg. Pace: 12'10"/mi
+
Distance: 0.94 mi
Total Time: 0:11:32
Avg. Pace: 12'13"/mi

(Garmin)
Focus: Marathon Training - 1 mile @ Easy (Garmin alerts 75/30)
Distance: 1.01 mi
Total Time: 0:14:29
Avg. Pace: 14'23"/mi

Somewhere in the last couple miles I started to feel really sick. I stuck it out where I could, but I started to feel off in other areas as well. I almost fell on my face tripping on uneven pavement twice. I started to feel worse and had to walk the next run section. By this point it was very dark. I decided to pause the devices in the middle of my last mile to take a quick bathroom break, and then came back out to finish the mile. Because it was so dark I did multiple loops by my car before getting in and heading home without a cool down walk or stretch.

This was my first nutritional bad run day, but I appreciated seeing how my body reacted to a few days of less than healthy situations (not awful in any way, just not my normal). Hopefully things will start to turn around for the better sooner than later!
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Friday, October 29, 2021
Today's run was pretty uneventful. The 2 milers seem to fly by really fast. I was thankful for this, because by the end of the day Friday I was exhausted...

START:
Weather Conditions: Cloudy
Temp + Dew Point: 55 + 44 = 99
Feels Like: 50
Wind: E 19 mph
Humidity: 67%
UV Index: 0
Running Conditions Index: 6

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:25
Avg. Pace: 16'44"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.00 mi
Total Time: 0:28:37
Avg. Pace: 14'16"/mi
Splits:
1 =
14'12"
2 = 14'18"

(Garmin)
Focus: Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.01 mi
Total Time: 0:28:36
Avg. Pace: 14'12"/mi

Outdoor Walk:
Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:38
Avg. Pace: 17'09"/mi

5 min post-run stretch outdoors
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Saturday, October 30, 2021
This morning I regretfully didn't check the weather beforehand and dressed too warm for the humidity. I was sweating in the first mile, which really doesn't happen at all on my easy runs.

START:
Weather Conditions: Cloudy
Temp + Dew Point: 58 + 57 = 115
Feels Like: 56
Wind: ENE 7 mph
Humidity: 97%
UV Index: 0
Running Conditions Index: 7

END:
Weather Conditions: Cloudy
Temp + Dew Point: 60 + 58 = 118
Feels Like: 59
Wind: E 9 mph
Humidity: 92%
UV Index: 0
Running Conditions Index: 6

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:09:14
Avg. Pace: 18'21"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.00 mi
Total Time: 0:57:30
Avg. Pace: 14'22"/mi
Splits:
1 =
14'35"
2 = 14'22"
3 = 14'11"
4 = 14'16"

(Garmin)
Focus: Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.02 mi
Total Time: 0:57:23
Avg. Pace: 14'17"/mi

Outdoor Walk:
Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:27
Avg. Pace: 16'47"/mi

5 min post-run stretch outdoors

The rest of the day was filled with a ton of running around and trying to take care of things post the car accident. This lead to another night of exhaustion... I can't wait for things to stabilize and get back to some sort of normalcy...


Sunday, October 31, 2021
Happy Halloween! It was difficult to get up this morning, but I checked the forecast when I woke up, got myself out of bed, and got ready to run. The conditions seemed similar to yesterdays so I dressed accordingly. The right outfit makes a world of a difference!

START:
Weather Conditions: Cloudy
Temp + Dew Point: 57 + 55 = 112
Feels Like: 55
Wind: WSW 8 mph
Humidity: 94%
UV Index: 0
Running Conditions Index: 7

END:
Weather Conditions: Cloudy
Temp + Dew Point: 58 + 55 = 113
Feels Like: 56
Wind: SW 9 mph
Humidity: 91%
UV Index: 0
Running Conditions Index: 7

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:48
Avg. Pace: 17'30"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.00 mi
Total Time: 0:56:38
Avg. Pace: 14'08"/mi
Splits:
1 =
14'19"
2 = 14'06"
3 = 13'59"
4 = 14'03"

(Garmin)
Focus: Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.04 mi
Total Time: 0:56:39
Avg. Pace: 14'02"/mi

Outdoor Walk:
Focus: Cool
down
Distance: 0.50 mi
Total Time: 0:08:38
Avg. Pace: 17'10"/mi

5 min post-run stretch outdoors

Today I forced myself to stay home more after the run to get some things done at home and rest. I want to be in a good place physically and mentally to get through these next couple months of training. I thought getting back to work and sticking with the training plan would be the hardest part, but I think the darker skies are going to top that!

Now that October is ending, I'm starting to get more excited for Marathon Weekend. I'm trying to remind myself through each run that even though the runs will get harder, I'll be so glad I did them come race day. I'm looking forward to seeing all the Wine and Dine posts and hoping runDisney's return to in-person racing is a huge success!

Week 12 ✅
 
Last edited:

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Training Plan Questions for @DopeyBadger:

1. Still trying to get a handle on the T pace runs. My next one is next week (1 mi @ WU + 3 x 1 mile @ T w/ 3 mi RI @ WU + 1 mi @ CD). First, I want to make sure I'm reading it correctly, because I think I read it wrong last time. Is it:
1 mile WU (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile CD (Easy)
I think I'm reading it wrong because the total miles should be 4.4 and my version is 5 (not including the RIs). Once that is settled in my head, am I right in thinking I will be aiming for Easy/LR pace with my run/walk intervals for the WU and CD miles, and three 1 mile runs @ T (no intervals) with a 3 minute recovery (walk or run/walk) between each one? I tried to do some reading on this but it was a little confusing.

2. I started using Garmin alerts for my run/walk intervals, but I can't set the alerts for 80 seconds. I could go with 75 or 90. Since I have runs in the plan that call for 90, I went with 75 for my Easy/LR pace alerts. Is this a reasonable choice? I know the 5 second difference is probably negligible, but the OCD in me just wants to double check lol.

3. We recently finalized plans for a very short weekend trip to WDW. Of course, the day we're scheduled to travel home is my 10 mile run day. We're staying at WL, but the space to run there is very minimal. I'd be willing to run at a different resort, but we'd have a car and I don't know if I'd be allowed to park at another resort. Any advice on a good way to get this run in in the least obtrusive way?
 

DopeyBadger

Imagathoner
Joined
Oct 15, 2015
1. Still trying to get a handle on the T pace runs. My next one is next week (1 mi @ WU + 3 x 1 mile @ T w/ 3 mi RI @ WU + 1 mi @ CD). First, I want to make sure I'm reading it correctly, because I think I read it wrong last time. Is it:
1 mile WU (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile @ T
3 minutes RI (Easy)
1 mile CD (Easy)
I think I'm reading it wrong because the total miles should be 4.4 and my version is 5 (not including the RIs). Once that is settled in my head, am I right in thinking I will be aiming for Easy/LR pace with my run/walk intervals for the WU and CD miles, and three 1 mile runs @ T (no intervals) with a 3 minute recovery (walk or run/walk) between each one? I tried to do some reading on this but it was a little confusing.

Yes, you have the workout listed correctly. You could conceivably skip the 3rd 3 min RI since it leads right into a CD, but that's up to you. Yes, do easy pacing to start, then T pace with resting intervals, then easy pace to CD.

The workout should be around 5.4 miles, but that's mostly irrelevant. The duration is what matters, and that looks to be fairly close. The mileage is off because the CD miles "1" is in the wrong spot. That's because there's a difference of calculation for my run/walk plans and continuous plans. So sometimes when I do a hybrid plan the CD ends up in the wrong spot.

2. I started using Garmin alerts for my run/walk intervals, but I can't set the alerts for 80 seconds. I could go with 75 or 90. Since I have runs in the plan that call for 90, I went with 75 for my Easy/LR pace alerts. Is this a reasonable choice? I know the 5 second difference is probably negligible, but the OCD in me just wants to double check lol.

75 seconds is fine.

3. We recently finalized plans for a very short weekend trip to WDW. Of course, the day we're scheduled to travel home is my 10 mile run day. We're staying at WL, but the space to run there is very minimal. I'd be willing to run at a different resort, but we'd have a car and I don't know if I'd be allowed to park at another resort. Any advice on a good way to get this run in in the least obtrusive way?

If you're worried about being able to park at a different resort, then you could always uber to somewhere. You could also take the bus to DHS, and then run the path to the Boardwalk. Finish your run at DHS and take the bus back to the resort.
 

GollyGadget

DIS Veteran
Joined
Feb 15, 2017
3. We recently finalized plans for a very short weekend trip to WDW. Of course, the day we're scheduled to travel home is my 10 mile run day. We're staying at WL, but the space to run there is very minimal. I'd be willing to run at a different resort, but we'd have a car and I don't know if I'd be allowed to park at another resort. Any advice on a good way to get this run in in the least obtrusive way?
I've never stayed at WL but I usually just look at Google maps to see what my route options are. It looks like there's 2.5 mi of bike trail (green) that you could use to go from WL to the campsites. 98C32FCC-B5FC-4170-B1AA-26313F5E1E46.png
I don't know what these trails are like or the practicality of running on them but it's worth checking out when you get there.
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Yes, you have the workout listed correctly. You could conceivably skip the 3rd 3 min RI since it leads right into a CD, but that's up to you. Yes, do easy pacing to start, then T pace with resting intervals, then easy pace to CD.

The workout should be around 5.4 miles, but that's mostly irrelevant. The duration is what matters, and that looks to be fairly close. The mileage is off because the CD miles "1" is in the wrong spot. That's because there's a difference of calculation for my run/walk plans and continuous plans. So sometimes when I do a hybrid plan the CD ends up in the wrong spot.



75 seconds is fine.



If you're worried about being able to park at a different resort, then you could always uber to somewhere. You could also take the bus to DHS, and then run the path to the Boardwalk. Finish your run at DHS and take the bus back to the resort.
Thank you for the tips! This T pace workout turned out so much better than last time. I'm definitely going to try the DHS/Boardwalk route this time, it'll be so much better than running the smaller paths within WL.

I've never stayed at WL but I usually just look at Google maps to see what my route options are. It looks like there's 2.5 mi of bike trail (green) that you could use to go from WL to the campsites. View attachment 618934
I don't know what these trails are like or the practicality of running on them but it's worth checking out when you get there.
I've never thought of using Google Maps, thank you!
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Tuesday, November 2, 2021
Today was a cool and cloudy run. There was rain in the forecast, but thankfully today was only a 2 mile run and I was able to finish right before it started.

START:
Weather Conditions: Cloudy
Temp + Dew Point: 53 + 36 = 89
Feels Like: 50
Wind: WSW 11 mph
Humidity: 51%
UV Index: 0
Running Conditions Index: 3

END:
Weather Conditions: Rain Shower
Temp + Dew Point: 51 + 36 = 87
Feels Like: 48
Wind: WSW 10 mph
Humidity: 56%
UV Index: 0
Running Conditions Index: 1

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:39
Avg. Pace: 17'11"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.00 mi
Total Time: 0:28:34
Avg. Pace: 14'16"/mi
Splits:
1 =
14'12"
2 = 14'16"

(Garmin)
Focus: Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.02 mi
Total Time: 0:28:35
Avg. Pace: 14'09"/mi
Splits:
1 =
14'16"
2 = 14'02"
3 = 14'21"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:27
Avg. Pace: 16'46"/mi

5 min post-run stretch outdoors


Wednesday, November 3, 2021
START:

Weather Conditions: Partly Cloudy
Temp + Dew Point: 51 + 29 = 80
Feels Like: 47
Wind: NW 12 mph
Humidity: 43%
UV Index: 0
Running Conditions Index: 7

END:
Weather Conditions: Fair
Temp + Dew Point: 48 + 29 = 77
Feels Like: 42
Wind: NW 12 mph
Humidity: 48%
UV Index: 0
Running Conditions Index: 6

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:22
Avg. Pace: 16'34"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - M Tempo: 1 mile @ Easy + 3 miles @ 90/30 @ 11:30/17:30 + 1 mile @ Easy
Distance: 5.07 mi
Total Time: 1:05:50
Avg. Pace: 12'58"/mi
Splits:
1 =
14'02"
2 = 12'36"
3 = 12'12"
4 = 12'11"
5 = 13'42"
0.07 = 14'16"

(Garmin)
Focus: Marathon Training - Easy/LR: 1 mile @ Easy (Garmin alerts 75/30)
Distance: 1.01 mi
Total Time: 0:14:05
Avg. Pace: 13'54"/mi
Splits:
1 =
13'54"
2 = 14'09"

(Garmin)
Focus: Marathon Training - M Tempo: 3 miles @ 90/30 @ 11:30/17:30 paces
Distance: 3.00 mi
Total Time: 0:36:43
Avg. Pace: 12'15"/mi

(Garmin)
Focus: Marathon Training - Easy/LR: 1 mile @ Easy (Garmin alerts 75/30)
Distance: 1.01 mi
Total Time: 0:14:05
Avg. Pace: 13'56"/mi
Splits:
1 =
13'56"
2 = 14'28"

I ran out of time by the end, so I shortened my cool down walk and had to skip my post-run stretch.

Outdoor Walk:
Focus: Cool down
Distance: 0.25 mi
Total Time: 0:04:37
Avg. Pace: 18'10"/mi
 
Last edited:

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Friday, November 5, 2021
START:

Weather Conditions: Sunny
Temp + Dew Point: 51 + 26 = 77
Feels Like: 48
Wind: NNW 8 mph
Humidity: 38%
UV Index: 0
Running Conditions Index: 7

END:
Weather Conditions: Clear
Temp + Dew Point: 48 + 27 = 75
Feels Like: 45
Wind: NNW 6 mph
Humidity: 44%
UV Index: 0
Running Conditions Index: 6

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:51
Avg. Pace: 17'43"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.00 mi
Total Time: 0:28:34
Avg. Pace: 14'15"/mi
Splits:
1 =
14'30"
2 = 13'56"

(Garmin)
Focus: Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.03 mi
Total Time: 0:28:34
Avg. Pace: 14'03"/mi
Splits:
1 =
14'14"
2 = 13'54"
3 = 13'18"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:23
Avg. Pace: 16'41"/mi

5 min post-run stretch outdoors


Saturday, November 6, 2021
START:

Weather Conditions: Sunny
Temp + Dew Point: 39 + 32 = 71
Feels Like: 37
Wind: NE 4 mph
Humidity: 74%
UV Index: 0
Running Conditions Index: 6

END:
Weather Conditions: Sunny
Temp + Dew Point: 45 + 35 = 80
Feels Like: 42
Wind: NE 6 mph
Humidity: 69%
UV Index: 1
Running Conditions Index: 7

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:55
Avg. Pace: 17'41"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 4.5 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.50 mi
Total Time: 1:03:17
Avg. Pace: 14'02"/mi
Splits:
1 =
14'15"
2 = 14'10"
3 = 13'55"
4 = 13'54"
0.5 = 13'53"

(Garmin)
Focus: Marathon Training - Easy/LR: 4.5 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.50 mi
Total Time: 1:03:12
Avg. Pace: 14'03"/mi
Splits:
1 =
14'10"
2 = 14'07"
3 = 13'53"
4 = 14'04"
5 = 13'59"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:49
Avg. Pace: 17'39"/mi

5 min post-run stretch outdoors


Sunday, November 7, 2021
START:

Weather Conditions: Partly Cloudy
Temp + Dew Point: 40 + 36 = 76
Feels Like: 37
Wind: NNE 4 mph
Humidity: 87%
UV Index: 0
Running Conditions Index: 6

END:
Weather Conditions: Partly Cloudy
Temp + Dew Point: 49 + 37 = 86
Feels Like: 46
Wind: NNE 8 mph
Humidity: 62%
UV Index: 2
Running Conditions Index: 7

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:46
Avg. Pace: 17'26"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 8 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30) (Practice Nutrition Strategy)
Distance: 8.00 mi
Total Time: 1:53:06
Avg. Pace: 14'08"/mi
Splits:
1 =
13'58"
2 = 14'00"
3 = 14'09"
4 = 14'14"
5 = 14'08"
6 = 14'01"
7 = 14'10"
8 = 14'18"
Nutrition = 1/2 a bagel with peanut butter & apple juice pre-run, 1 Gatorade energy chew after each mile, and 1/2 a bagel with peanut butter & chocolate milk post-run

(Garmin)
Focus: Marathon Training - Easy/LR: 8 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30) (Practice Nutrition Strategy)
Distance: 8.03 mi
Total Time: 1:53:02
Avg. Pace: 14'05"/mi
Splits:
1 =
13'59"
2 = 14'00"
3 = 14'10"
4 = 14'11"
5 = 14'03"
6 = 14'05"
7 = 14'00"
8 = 14'12"
9 = 13'22"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:54
Avg. Pace: 17'41"/mi

10 min post-run stretch outdoors

Week 13 ✅
 
Last edited:

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Tuesday, November 9, 2021
Thanks to the end of DST, it's harder to get my runs done before dark. My plan to use the indoor track at my former college fell through (no alumni memberships due to COVID), so I ended up doing today's run on my block. Today's run was not at all enjoyable due to a lot of back and forth laps, but I got the miles in.

START:
Weather Conditions: Clear
Temp + Dew Point: 60 + 47 = 107
Feels Like: 60
Wind: SSW 4 mph
Humidity: 63%
UV Index: 0
Running Conditions Index: 10

END:
Weather Conditions: Clear
Temp + Dew Point: 56 + 47 = 103
Feels Like: 56
Wind: S 2 mph
Humidity: 72%
UV Index: 0
Running Conditions Index: 9

I skipped my pre and post-run stretches and outdoor walks due to how dark it was. I also started the run on my Garmin, but forgot to start it on my Nike app, so I just kept running until I reached 2 miles on that.

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.00 mi
Total Time: 0:29:10
Avg. Pace: 14'31"/mi
Splits:
1 =
14'35"
2 = 14'23"

(Garmin)
Focus: Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.35 mi
Total Time: 0:32:33
Avg. Pace: 13'51"/mi
Splits:
1 =
13'44"
2 = 14'02"
3 = 13'44"


Wednesday, November 10, 2021
I was able to get today's run done early in the morning. It was a T Pace run, and now that I knew what to expect I felt a lot better going into it.

START:
Weather Conditions:
Mostly Cloudy
Temp + Dew Point: 52 + 49 = 101
Feels Like: 52
Wind: WSW 2 mph
Humidity: 88%
UV Index: 0
Running Conditions Index: 9

END:
Weather Conditions: Sunny
Temp + Dew Point: 54 + 50 = 104
Feels Like: 53
Wind: WNW 4 mph
Humidity: 87%
UV Index: 0
Running Conditions Index: 9

5 min pre-run warm up outdoors

I had a little less time so I shortened my outdoor walk.
Outdoor Walk:
Focus: Warm up
Distance: 0.25 mi
Total Time: 0:04:34
Avg. Pace: 18'09"/mi

I decided to walk the 3 min RI (intentionally this time!).

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - T Pace: 1 mile @ WU + 3 x 1 mile @ T (11:28) w/ 3 min RI @ WU + 1 mile @ CD
Distance: 5.37 mi
Total Time: 1:08:24
Avg. Pace: 12'43"/mi
Splits:
1 =
13'51"
2 = 11'30"
3 = 12'10"
4 = 12'29"
5 = 13'09"
0.37 = 13'59"

I set up a workout on the Garmin (1 mile WU, 1 mile run, 3 min rest, 1 mile run, 3 min rest, 1 mile run, 1 mile CD) so I wouldn't have to keep starting and stopping the watch, but then I realized I needed alerts for my WU and CD miles. I ended up using my phone with the old intervals app I used to use for those. It was awkward, but it worked!
(Garmin)
Focus: Marathon Training - T Pace: 1 mile @ WU + 3 x 1 mile @ T (11:28) w/ 3 min RI @ WU + 1 mile @ CD
Distance: 5.39 mi
Total Time: 1:08:26
Avg. Pace: 12'42"/mi
Intervals:
WU 1 mi =
13'43"
Run 1 mi = 11'28"
Rest 0.19 mi = 15'48"
Run 1 mi = 11'23"
Rest 0.18 mi = 16'36"
Run 1 mi = 11'26"
CD 1 mi = 14'12"

5 min post-run stretch

I felt so much better after this run than last month. I felt accomplished, instead of uncomfortable. I have one more T Pace run left in the plan, and now I don't have to be anxious about it!
 

Livelovedance

DIS Veteran
Joined
Jul 4, 2015
Friday, November 12, 2021
Today was another 2 mile run on my block. I was a little more prepared, but that didn't make it any more enjoyable...

START:
Weather Conditions: Fair
Temp + Dew Point: 59 + 56 = 115
Feels Like: 59
Wind: WSW 3 mph
Humidity: 90%
UV Index: 0
Running Conditions Index: 10

(Forgot to get the end weather stats)

I skipped my pre and post-run stretches but I did shorter warm up and cool down walks.
Outdoor Walk:
Focus: Warm up
Distance: 0.25 mi
Total Time: 0:05:07
Avg. Pace: 20'18"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.00 mi
Total Time: 0:15:02
Avg. Pace: 15'02"/mi
Splits:
1 =
14'59"
2 = 15'01"

(Garmin)
Focus: Marathon Training - Easy/LR: 2 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 2.11 mi
Total Time: 0:30:07
Avg. Pace: 14'17"/mi
Splits:
1 =
14'08"
2 = 14'21"
3 = 14'55"

Outdoor Walk:
Focus: Cool down
Distance: 0.25 mi
Total Time: 0:05:27
Avg. Pace: 21'31"/mi


Saturday, November 13, 2021
START:
Weather Conditions:
Sunny
Temp + Dew Point: 48 + 41 = 89
Feels Like: 46
Wind: ESE 5 mph
Humidity: 77%
UV Index: 0
Running Conditions Index: 8

END:
Weather Conditions: Sunny
Temp + Dew Point: 55 + 58 = 103
Feels Like: 53
Wind: ESE 6 mph
Humidity: 78%
UV Index: 1
Running Conditions Index: 8

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:09:10
Avg. Pace: 18'11"/mi

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.00 mi
Total Time: 0:56:49
Avg. Pace: 14'10"/mi
Splits:
1 =
14'28"
2 = 13'56"
3 = 14'04"
4 = 14'11"

(Garmin)
Focus: Marathon Training - Easy/LR: 4 miles @ 80/30 @ 13:45/17:30 paces (Garmin alerts 75/30)
Distance: 4.04 mi
Total Time: 0:56:47
Avg. Pace: 14'03"/mi
Splits:
1 =
14'24"
2 = 13'53"
3 = 13'58"
4 = 14'00"
5 = 12'39"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:46
Avg. Pace: 17'25"/mi

5 min post-run stretch


Sunday, November 14, 2021
Today was another feel good run - on a Magic Mile day!

START:
Weather Conditions:
Sunny
Temp + Dew Point: 39 + 32 = 71
Feels Like: 34
Wind: WSW 7 mph
Humidity: 76%
UV Index: 0
Running Conditions Index: 6

END:
Weather Conditions: Partly Cloudy
Temp + Dew Point: 43 + 34 = 77
Feels Like: 37
Wind: WSW 10 mph
Humidity: 70%
UV Index: 1
Running Conditions Index: 6

5 min pre-run warm up outdoors

Outdoor Walk:

Focus: Warm up
Distance: 0.50 mi
Total Time: 0:08:46
Avg. Pace: 17'22"/mi

I decided to keep the Garmin running with my run/walk alerts, and just ignore them during the MM.

Outdoor Run:
(Nike Run Club)
Focus:
Marathon Training - MM: Magic Mile (2 mile Easy WU + 1 mile at 95% Max + 1 mile CD)
Distance: 4.00 mi
Total Time: 0:52:57
Avg. Pace: 13'14"/mi
Splits:
1 =
14'12"
2 = 14'01"
3 = 10'10"
4 = 14'28"

(Garmin)
Focus: Marathon Training - MM: Magic Mile (2 mile Easy WU + 1 mile at 95% Max + 1 mile CD)
Distance: 4.01 mi
Total Time: 0:52:58
Avg. Pace: 13'12"/mi
Splits:
1 =
14'23"
2 = 13'51"
3 = 10'07"
4 = 14'28"
5 = 12'27"

Outdoor Walk:
Focus: Cool down
Distance: 0.50 mi
Total Time: 0:08:36
Avg. Pace: 17'09"/mi

5 min post-run stretch

I was so excited to see my MM time this week! With less than 2 months until MW, I'm hoping to be able to continue to stay on track with the plan (these early sunsets are a killer and I'm having a hard time finding safe places to run). It feels so good to continue to see and feel the progress I've made - I'd hate to lose it!

Week 14 ✅
 









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