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

[DopeyBadger]

Congrats on getting registered for Goofy and very cool that your mom will be attempting her first marathon.

Sounds like training could not be going better and that you're well positioned for the race! Hopefully the weather forecast improves (long-range forecasts like that are notoriously prone to error) and you have ideal conditions for the run. Keep up that discipline of holding yourself back and let it all out for the race!!

I'm so excited to go back to WDW again! I'm so proud of my mom for even attempting a marathon. I know she has been inspired by what I've been able to accomplish and she wants to join in. She is an extremely competitive person so it will be important to reign her in and keep her focused during training. I think she learned a lot about herself and the necessities of endurance running during her WDW half this past January. I'm excited to see how she does and to cheer her across the finish line.

I'm so happy with where I'm at right now. Honestly, I'm not sure if I could be more prepared. Now it's just a matter of enjoying (and pulling back ) the last week of easy training. I had my last hard workout today and it couldn't have gone better. Was suppose to run 13 miles with 10 at marathon pace (7:52) and averaged 7:52 for those 10 miles (with 9/10 paces within desired range, slipped up and allowed a 7:37 in there). My cadence showed I was getting more and more comfortable at pace. I'm so ready!

 

[DopeyBadger]

Bib and race shirt have been picked up. Yep that's a super hero piece of cheese!

 

[surfde22]

Bib and race shirt have been picked up. Yep that's a super hero piece of cheese!

View attachment 165622

Will the cheese man be joining the Marvel Cinematic Universe? I really hope so.

 

[DopeyBadger]

Will the cheese man be joining the Marvel Cinematic Universe? I really hope so.

LOL! He looks ready to me!

 

[DopeyBadger]

April Training Report

It's that time again as we turn the calendar from one month to the next to look back at the last month's training as well as the matching month from last year.

2016
Total Running Mileage - 229.58 miles
Total Running Time - 33:48:47
Avg. Running Pace - 8:50 min/mile

2015
Total Running Mileage - 93.14 miles
Total Running Time - 14:38:24
Avg. Running Pace - 9:26 min/mile

Again, training for the same race (Wisconsin Marathon) so it's interesting to see what I was doing in prep for last year versus this. The thing that stands out to me the most is the average running pace. Last year's goal was 4:00:00 (9:09 min/mile) *(finished in 4:58). My average pace only diverted from that by 17 seconds. However this year's goal is 3:26:00 (7:52 min/mile). The pace diverts by 58 seconds. Just goes to show that all that relative fitness level slow paced mileage may really pay off when the plan is more balanced.

Missed the mark on the total mileage for the month. Was suppose to be a new PR of 252 miles, but that darn sickness got in the way. Oh well, pencil the new training mileage PR in for July now.

Just wrapped up my last one hour or longer run left. Only a few runs to go...

 

[DopeyBadger]

Weather Update!



Unfortunately, the weather keeps trending upwards for Saturday. Bit unlucky given the desirable temps on Wed, Thurs, and Sunday. We're now looking at starting temps at 54 and finishing at 64. Thankfully, the rain seems to be in the afternoon, but that could add it's own mess. Starting to consider alternate strategies if this weather continues to project being warm. Reduce my race day carb consumption and increase my water consumption (still staying within appropriate consumption of sodium/potassium). Also, have my wife meet me at mile 4 and 10.5 with extra water and a cooling towel. However, if this holds I'll probably move my projected time from 3:18 to 3:26.

There is one nice part about this race that serves these temps well. They don't have but two timing mats/mile clocks on course. Which means since I keep myself blinded from my watch splits, I really won't know how well or poorly I'm doing. This type of race (with warmer temps than I'd like) is a good reason why I've switched to not being able to know my splits. I'll just continue to run by effort and not for any specific time. That way my splits can't be a negative or a positive and it allows me to just continue running at my best effort.

 

[ZellyB]

Bummer you aren't going to get that Thursday forecast in place of the Saturday one. Hopefully the rain at least holds off until after the run and maybe you'll get some cloud cover to keep things a bit cooler than expected. You've trained hard and are in a great place coming into the race, so I'm certain you'll do well. I'm excited to hear how you do.

 

[DopeyBadger]

Bummer you aren't going to get that Thursday forecast in place of the Saturday one. Hopefully the rain at least holds off until after the run and maybe you'll get some cloud cover to keep things a bit cooler than expected. You've trained hard and are in a great place coming into the race, so I'm certain you'll do well. I'm excited to hear how you do.

Agreed, that Thursday forecast looks ideal. It is what it is. Weather is just part of the game when it comes to outdoor events like running races. I'm confident that if I stay within myself no matter what, I'll give my best effort and that's all I can ask on any given day.

It's like I always say training for spring races is super hard because most of it is done in the winter with cooler temps and then spring can be so yo-yo on weather that you just don't know what you'll get. Running a late fall race is easier to predict because it will be hot during the summer training months and likely cooler during the race.

 

[DopeyBadger]

Random story for the day.

My SIL takes my daughter to a local tile store today. She meets with the owner who asks her what her husband does. Seems like a normal question. She says my husband is in insurance. The tile lady responds "My husband and I see your husband running all the time. Like several times a day. We had a bet going that he didn't have a job. I'll have to tell my husband he does." My SIL laughed and said "Oh, he's not my husband, this is my niece. But yes, he does have a job."

LOL! Looks like I'm the guy who runs so much I must not have a job. LOL! I about fell over when they told me the story! Looks like maybe I need to find a new route other than the 3 mile loop I do over and over and over.

 

[Ariel484]

My neighbors comment to me about running every once in awhile...better than being know as the crazy one! (Looking at you, lady two doors down...)

Question: when you switched from FIRST to Hansons, did you just jump right into running 6 days per week or did you build up to that?

 

[DopeyBadger]

My neighbors comment to me about running every once in awhile...better than being know as the crazy one! (Looking at you, lady two doors down...)

LOL! Immediately thought of her.

Question: when you switched from FIRST to Hansons, did you just jump right into running 6 days per week or did you build up to that?

So I went and looked back at my excel sheet. I finished FIRST and then bridged the gap until a Half three weeks later and then started Hansons a few weeks later. This was the timeline:

5/2/15 - Finished FIRST plan with marathon (only 3x/per week of running prior)
Next week - 4 runs all super easy
Next week - 4 runs with one speed work
Next week - 4 runs with one tempo
Next week - Half Marathon + 4 other runs at super easy
Next week - 5 runs all easy
Next week - Hansons starts - 6 runs with one speed work
Next week - 6 runs with one speed and one tempo
Next week - 6 runs with one speed, one tempo, one long run
Rinse and repeat

Looks like my philosophy was that every day added was kept as easy for at least the first week before transitioning it into a SOS workout. If I went back and made any changes I would have taken two weeks off after the marathon, not done the Half, and if had done the Half taken one week off. Hope this helps!

 

[Ariel484]

LOL! Immediately thought of her.

View attachment 166202

I don't think she has cats, but the the tone of voice is the same.

So I went and looked back at my excel sheet. I finished FIRST and then bridged the gap until a Half three weeks later and then started Hansons a few weeks later. This was the timeline:

5/2/15 - Finished FIRST plan with marathon (only 3x/per week of running prior)
Next week - 4 runs all super easy
Next week - 4 runs with one speed work
Next week - 4 runs with one tempo
Next week - Half Marathon + 4 other runs at super easy
Next week - 5 runs all easy
Next week - Hansons starts - 6 runs with one speed work
Next week - 6 runs with one speed and one tempo
Next week - 6 runs with one speed, one tempo, one long run
Rinse and repeat

Looks like my philosophy was that every day added was kept as easy for at least the first week before transitioning it into a SOS workout. If I went back and made any changes I would have taken two weeks off after the marathon, not done the Half, and if had done the Half taken one week off. Hope this helps!

It does help, thanks!

 

[ZellyB]

That's too funny about the person at the tile store! I guess you know that people realize how much time you put into training at least!

 

[emilyindisney]

The superhero cheese cracks me up! Also quite funny that you run so much you must not have time to work!

Kudos to @Ariel484 for asking how you got started in Hanson's because I also thought your response was interesting/insightful! The Hanson's methodology is tempting (because I think it makes a lot of sense) but the thought of six runs a week is daunting!

 

[DopeyBadger]

That's too funny about the person at the tile store! I guess you know that people realize how much time you put into training at least!

Also quite funny that you run so much you must not have time to work!

I know right. It's so funny that others notice, but I thought about it after my post and if I'm running 60 miles per week and doing 3 mile loops that means I pass people's houses 20 times per week. Yep, now I can see why they think I've got no job. LOL!

Kudos to @Ariel484 for asking how you got started in Hanson's because I also thought your response was interesting/insightful! The Hanson's methodology is tempting (because I think it makes a lot of sense) but the thought of six runs a week is daunting!

Thanks! Your best bet is to take it slow and easy and introduce each new day in a week as easy. Let the body adapt to the added training stress of a new day, then consider moving the new day to something more difficult. Of course, always trying to maintain a split of 80/20 (easy/hard) is key because it keeps you from overtraining. But doing 3x/week training at 80/20 means only a few miles of hard, whereas 6x/week training at 80/20 means many many more opportunities to work in hard miles. It seems daunting in the beginning (trust me I remember), but after a while the body adjusts and it will become easier. And at least for me the benefits have been astronomical.

 

[cavepig]

Good Luck on your marathon! Excited to hear how it goes!

 

[DopeyBadger]

Good Luck on your marathon! Excited to hear how it goes!

Thank you, I appreciate it. I'm getting excited. Only three training runs left of 5, 6, and 3 miles and then it'll be here. Eek!

 

[DopeyBadger]

4 Days to Go (It's the FINAL COUNTDOWN, Ba-da-dun-dun-dun!)

"Why worry? If you've done the very best you can, worrying won't make it any better." - Walt Disney

Here we are. It's finally race week. Another fulfilling training cycle. Not much left to do except to enjoy the scenery. Let's see how the week went.

Date - Day - Scheduled Workout (Intervals within desired pace, Strength +/- 5 sec, everything else +/- 10 sec)

4/27/16 - W - Off
4/28/16 - R - 1.5 miles @ 9:35 min/mile + 10 miles @ 7:52 min/mile + 1.5 miles @ 9:25 min/mile (9/10)
4/29/16 - F - 7 miles @ 9:32 min/mile (7/7)
4/30/16 - Sat - 8 miles @ 8:53 min/mile or slower (8/8)
5/1/16 - Sun - 8 miles @ 8:53 min/mile or slower (8/8)
5/2/16 - M - 5 miles @ 8:53 min/mile or slower (5/5)
5/3/16 - T - 5 miles @ 8:53 min/mile or slower (5/5)

Total mileage = 46 miles
Number of intervals within pace = 39/40 (98%)

Thursday was the last workout of substance. It went about as well as I could have hoped. Solid pacing throughout and felt comfortable from mile 1 to mile 10.

The remaining workouts were all with the focus on being easy. No matter what, keep it easy. It's funny. I've done seven other marathons. I know that all of the training will work out just fine. But without fail, the effort necessary to do some of these easy runs has ratcheted up a notch. The key is remembering that the reason I feel this way is because my body is focusing on repairing the damaged muscle and not on running fast.

So, whats left? Last work day is Wednesday. I took off Thursday and Friday to focus on the race. Thursday so I could ensure a good nights sleep with an early bed time. Friday because I've got to focus on carb loading and with the amount of liquids I'm consuming I'd never get any work done. My last two runs are on Thursday and Friday. An easy 6 miles on Thursday and an easy 3 miles with bursts on Friday. The 3 miles + bursts is critical on Friday. The bursts are meant to remind the muscles, "hey this is what marathon pace feels like" but keep it short enough in duration (10 sec) to not actually induce any fatigue.

I'll spend Thursday recapping the training cycle and looking forward to my carb strategy for Friday and the race on Saturday.

Last thing I'll say is, "If you want it, PROVE IT, by doing what is necessary to get it!" I've PROVEN I want it, by doing the necessary training to get it. NOW, I have to PROVE IT, by doing what is necessary to get it during the race.

 

[Ariel484]

Good luck!! I know you'll do great, can't wait to hear about it.

 

[Slogger]

It's amazing the progress you've made in a relatively short amount of time.
All the prep and hard work are behind you........now is the fun part.