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

[canglim52]

If anyone is looking for a testimonial, Billy's training plans really work! I just shaved off 6 minutes from my 10k PR, and I'm running stronger than I ever did prior. The 80/20 rule is a game changer!

 

[DopeyBadger]

If anyone is looking for a testimonial, Billy's training plans really work! I just shaved off 6 minutes from my 10k PR, and I'm running stronger than I ever did prior. The 80/20 rule is a game changer!

Thanks for the vote of confidence! So that would be a roughly 10% improvement in 10K time in 8 weeks and a near spot on hit compared to your relative fitness prediction time. Well done!

 

[canglim52]

Thanks for the vote of confidence! So that would be a roughly 10% improvement in 10K time in 8 weeks and a near spot on hit compared to your relative fitness prediction time. Well done!

Thanks!! 1 year ago I couldn't even run 10k, and after 37 weeks of training the wrong way I was getting slower instead of faster! I was lucky I didn't hurt my self

I just bought the Hanson's Marathon book (2nd edition), and I signed up for the half marathon for 1/29. I have a feeling I'm going to crush that PR too!

 

[DopeyBadger]

Thanks!! 1 year ago I couldn't even run 10k, and after 37 weeks of training the wrong way I was getting slower instead of faster! I was lucky I didn't hurt my self

I just bought the Hanson's Marathon book (2nd edition), and I signed up for the half marathon for 1/29. I have a feeling I'm going to crush that PR too!

Happy to help!

 

[DopeyBadger]

51 Days to Go (A step back week and family time!)




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

11/9/16 - W - Medicine Ball Workout (MBW)
11/10/16 - R - 2 miles @ 9:47 min/mile + 4 miles @ 7:15 min/mile + 2 miles @ 9:47 min/mile (3/4)
11/11/16 - F - 6 miles @ 9:11 or slower min/mile (6/6)
11/12/16 - Sat - 6 miles @ 8:32 or slower min/mile (4/6)
11/13/16 - Sun - 7 miles @ 8:13 min/mile (4/7)
11/14/16 - M - 6 miles @ 9:11 or slower min/mile (2/6)
11/15/16 - T - 1.5 miles @ 9:47 min/mile + 3 x 2 mile @ 7:05 min/mile w/ 0.5 mile RI + 1.5 miles @ 9:47 min/mile (2/3)

Total mileage = 44 miles
Number of intervals within pace = 21/32 (65%)

Well the last few weeks I have been building the mileage. But because of my previous injury to my bone (or at least I believed it was) I thought it prudent to take a dramatic step back week after a few weeks of building. The bone remodels approximately every 4 weeks. So allowing a step back week allows the bone to build back stronger. I decided to go with a roughly 20% cut in mileage. This came at an appropriate time because my brother visited from GA (we see him once a year).

With the step back week in mind, I put in a training run at Half Marathon pace. Because Dopey will require paces across a large spectrum I thought it would be wise to include a few training runs at paces other than marathon. I wasn't entirely sure what to expect with the 7:15 min/mile pace given my current 10K PR is 7:19 min/mile, but I was willing to give it a go.

1 - 7:21
2 - 7:20
3 - 6:55
4 - 7:04

Whoops on the 6:55!!! I'll admit that it felt completely comfortable to run that. The effort was what I would equal to Half Marathon effort. It's tough to stay on pace during the winter because of all of the night runs. So rather than a brief glance downwards it takes hitting the illuminate button to see the data. But regardless, I pulled back a touch on the last mile to get back into desired range. Overall a solid run. Can't say I expect to run a 7:15 min/mile HM in Disney, but my HR projection has me at a 6:54 min/mile (1:30:36) so who knows.

Friday was a morning run because my brother and mother were coming. My MIL came over to watch G and I got the run in the morning. Nothing to note other than a conscious effort to go super easy. We visited my Aunt's farm and got to meet goats, bunnies, mini-horse, and riding horses. G had a lot of fun. She rode one of the mini's and said "Walk!" and then "Giddy up, Yee-Haa!". I about died when she said that to the horse. Too much Sheriff Callie I guess.

Saturday was an early morning run because my brother and I had tickets to the UW v Ill football game. My wife hooked us up with free tickets on the 50 yard line about 3/4 of the way up the bowl. Good seats, but the game was a laugher. Given the circumstances though I'd take a laugher over a close one with Illinois given the current status of both programs. The run was unremarkable except for one thing. My water bottles was missing again. I checked the table. I checked the trees. I was like where oh where are you bottles? I opened up the trash can and sure enough there it was. I need to remember to put my note on them more often "I'm not abandoned, don't throw me away."

Sunday was a step back long run of only 7 miles. Nothing to note. It was easy and comfortable throughout. We visited my sister who just had baby boy. It was nice to meet him and see G interact with him. "Ahhhh, it's a baby.... He's so squishy...."

Monday was an easy day. Nothing to note. The pace was a tad quick, but because of the step back week it was still easy.

Tuesday was another HM Strength day at a 7:05 min/mile. The 1st interval was tough, the 2nd interval was easier, and the 3rd interval was the easiest. Pace wise it was 7:11, 7:03, and 7:05. And HR wise it was 158, 155, and 153. Again the same phenomenon as last week's HM Strength. For some reason my HR is actually going down as the run progresses. Likely due to cleaning up my form as the run goes along. But nonetheless still interesting.

And with the HM Strength run a new VO2max again... 60! Something tells me I keep improving like this, well who knows?!?!?!?

Latest HR race time projections (Current PR):

M - 3:16:00 (3:23:43)
HM - 1:30:36 (1:38:49)
10K - 41:20 (44:31)
5K - 19:40 (21:49)
Mile - 5:44 (6:42)

 

[girliea]

I love your posts and your training report but sometimes I feel so inadequate reading them. My eyes kind of glaze over. I know its important stuff but I wish I would've had a better statistics teacher that way I could follow along with confidence!

In light of my stats inadequacy I still think you're doing a great job!

 

[roxymama]

Not one mention of leg or foot pain in your post (unless I totally missed it)...so that's GREAT!

Have you started packing for Dopey yet? too soon?

 

[DopeyBadger]

I love your posts and your training report but sometimes I feel so inadequate reading them. My eyes kind of glaze over. I know its important stuff but I wish I would've had a better statistics teacher that way I could follow along with confidence!

In light of my stats inadequacy I still think you're doing a great job!

Oh no, never feel inadequate. Whether it be your own training or what I talk about it my own, please by all means ask as many questions as you want to get a better explanation. If you've got a question, I'll find the answer. My hope is that by showing you my mindset on training you could translate that into your own training. So ask away! I'd rather this journal serve as a place for dialogue then solely a place I put down what I've done.

Not one mention of leg or foot pain in your post (unless I totally missed it)...so that's GREAT!

Have you started packing for Dopey yet? too soon?

None, nada, zip, zilch. It's been a good few weeks back from the October Marathon. So, I'm hoping that chapter has closed. This week will provide the next step in regaining confidence with a 12, 6, 10, 15, 6, 11 mile cycle week.

Haven't started packing but I'm creating my list and checking it twice. I'm going through my corral gear (blankets, fleece pants, towels, etc.) to see what I need to buy on Black Friday.

 

[roxymama]

That's great! I currently have a bruise on top of my foot from an unfortunate attempt to be funny in an adult-sized hamster wheel at a museum (it's a long story...but it was funny) But it hasn't affected running at all...it's just "pretty"

Just goes to show you how "delicately" I treat myself pre-goal race...and how dumb I can be at this age still when no goals are imminent for a while.

 

[DopeyBadger]

That's great! I currently have a bruise on top of my foot from an unfortunate attempt to be funny in an adult-sized hamster wheel at a museum (it's a long story...but it was funny) But it hasn't affected running at all...it's just "pretty"

Just goes to show you how "delicately" I treat myself pre-goal race...and how dumb I can be at this age still when no goals are imminent for a while.

LOL!

Pre-race =

Post-race =

 

[DopeyBadger]

44 Days to Go (The cold never bothered me anyway!)



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

11/16/16 - W - OFF
11/17/16 - R - 2 miles @ 9:47 min/mile + 8 miles @ 7:33 min/mile + 2 miles @ 9:47 min/mile (5/8)
11/18/16 - F - 6 miles @ 9:01 or slower min/mile (5/6)
11/19/16 - Sat - 10 miles @ 8:22 or slower min/mile (10/10)
11/20/16 - Sun - 15 miles @ 8:13 min/mile (8/15)
11/21/16 - M - 6 miles @ 9:01 or slower min/mile (5/6)
11/22/16 - T - 2 miles @ 9:47 min/mile + 2 x 3 mile @ 7:05 min/mile w/ 1 mile RI + 2 miles @ 9:47 min/mile (2/2)

Total mileage = 60 miles
Number of intervals within pace = 35/47 (74%)

Alright, now that the step back week is over, we're back to training.

I started off on Thursday with a warmish 64 degree run. The first two splits were too slow (7:57 and 8:04), but the remaining 6 were well within desired range with an average of 7:29 (7:21-7:38). Overall happy with how the run went. The average heart rate of the final 6 miles was 152. My normal HR for a marathon is 152, so again I think we're barking up the right tree.

And then Friday came.... The wind was 35 mph sustained and 50 (?!?!?!?!??!??!?!?!) mph gusts. I was just laughing at points during the run. The first truly cold run which it's back to trying to figure out what to wear in each temperature range. I'm finding as the years go by I become less and less tolerant to the cold. But regardless, I decided to give it a go. I decided to run blind, because let's be honest what's the purpose of pushing hard to hit paces on a day like this. In fact, this is a good representation of why transitioning to an effort based model of training is ideal. The conditions weren't good. The goal was easy. So just run easy regardless of what the pace is. At times that may be a tad too fast, and at other times too slow. But if the effort stays the same, then the benefits will likely as well. Again effort x time = miles. That's just what happened on this run:



My effort was consistent, but the pace sure doesn't seem like it. It goes all over the place and that's largely in part due to the 50mph winds. Funny enough I almost nailed my goal pace (9:11) exactly as an average (9:12) in the wind and blind. For comparison, this is the Friday prior:



Regardless, I was able to finish a 6 mile run in some ridiculous wind.

Saturday was still windy (not as bad at 30mph gusts) but the wind chill dropped to 19. So hello cold morning! I stuck with EB effort but because of the cold and wind the pace was a tad slow. No matter it still felt good.

Sunday was a long run of 15 miles.



The goal pace was 8:13 and for the most part I hit it. I like to look at every 3rd mile starting with the 4th since I do a 3 mile loop. Thus 4=7=10=13, and 5=8=11=14, and 6=9=12. When you look at this pattern you can see the consistency of the run. For instance 4,7,10,13 is 8:11, 8:07, 8:05, 7:58. Ideally, you would see these sets drop as this would be a sign that I am getting stronger throughout the run. Now compare that with the HR 140, 141, 141, 141. So the pace quickened ever so slightly and the HR ever so slightly followed suit. The overall average HR was 138 for every mile excluding mile 1. Using the same metric two weeks ago for the 13 mile run the HR was a 145. Nice to see a 7 bpm drop in 2 weeks time with little difference in pace (8:01 vs 8:02). Just another sign that I'm still improving. Also, notice that there is no heart rate drift. A sign that the workout was on point and cardiovascularly I am very strong.



Monday was another easy run with nothing to note.

Tuesday was the peak of the strength sequence. I ran 2 x 3 miles at a 7:05 min/mile. The times were 21:16 and 21:09 (with a goal of 21:15). So pretty spot on. Another thing I look for in interval workouts is the HR before, during, and after the intervals. Take notice that the "resting" HR is nearly the same at the beginning, between the intervals, and after the intervals. Another sign of a strong workout that wasn't too much for my heart to handle.



Time to update the HR stats:



So the chart shows the HR data from Jan 2015-Apr 2015 (Blue) and June 2015-Sep 2015 (red). The black diamond represents data from 10/31 to 11/6 (or roughly 2 weeks ago). The orange line is the line of best fit (logarithmic). The yellow squares represent 11/7 to 11/22 (or "present") with matching black line. This shows you the improvement in just two short weeks time. It also shows in the HR predicted race times:

10/31-11/6
Mile - 5:54
5k - 20:14
10k - 42:29
HM - 1:33:02
M - 3:20:45

11/7-11/22
Mile - 5:42
5k - 19:29
10k - 40:49
HM - 1:29:16
M - 3:12:07

So in two short weeks, my HR prediction calculator has moved my marathon time from 3:20 to 3:12. A predicted 8 min improvement. I venture to guess that this improvement will start to slow and that I won't see nearly the dramatic jump in another two weeks of training. That far off outlier in the yellow boxes at 8:02 and 138 is Sunday's long run. So if the trend continues you can already see the line is starting to shift again. Nonetheless, it is an interesting improvement to monitor.

Not much time left to get better before Dopey, but I'll admit I'm happy with the progress thus far. Who knows, maybe a quadruple PR is coming at 5k, 10k, HM, and M. Only time will tell. One step at a time.

Oh and BTW...



It does bother me....

 

[canglim52]

44 Days to Go (The cold never bothered me anyway!)

View attachment 207277

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

11/16/16 - W - OFF
11/17/16 - R - 2 miles @ 9:47 min/mile + 8 miles @ 7:33 min/mile + 2 miles @ 9:47 min/mile (5/8)
11/18/16 - F - 6 miles @ 9:01 or slower min/mile (5/6)
11/19/16 - Sat - 10 miles @ 8:22 or slower min/mile (10/10)
11/20/16 - Sun - 15 miles @ 8:13 min/mile (8/15)
11/21/16 - M - 6 miles @ 9:01 or slower min/mile (5/6)
11/22/16 - T - 2 miles @ 9:47 min/mile + 2 x 3 mile @ 7:05 min/mile w/ 1 mile RI + 2 miles @ 9:47 min/mile (2/2)

Total mileage = 60 miles
Number of intervals within pace = 35/47 (74%)

Alright, now that the step back week is over, we're back to training.

I started off on Thursday with a warmish 64 degree run. The first two splits were too slow (7:57 and 8:04), but the remaining 6 were well within desired range with an average of 7:29 (7:21-7:38). Overall happy with how the run went. The average heart rate of the final 6 miles was 152. My normal HR for a marathon is 152, so again I think we're barking up the right tree.

And then Friday came.... The wind was 35 mph sustained and 50 (?!?!?!?!??!??!?!?!) mph gusts. I was just laughing at points during the run. The first truly cold run which it's back to trying to figure out what to wear in each temperature range. I'm finding as the years go by I become less and less tolerant to the cold. But regardless, I decided to give it a go. I decided to run blind, because let's be honest what's the purpose of pushing hard to hit paces on a day like this. In fact, this is a good representation of why transitioning to an effort based model of training is ideal. The conditions weren't good. The goal was easy. So just run easy regardless of what the pace is. At times that may be a tad too fast, and at other times too slow. But if the effort stays the same, then the benefits will likely as well. Again effort x time = miles. That's just what happened on this run:

View attachment 207278

My effort was consistent, but the pace sure doesn't seem like it. It goes all over the place and that's largely in part due to the 50mph winds. Funny enough I almost nailed my goal pace (9:11) exactly as an average (9:12) in the wind and blind. For comparison, this is the Friday prior:

View attachment 207279

Regardless, I was able to finish a 6 mile run in some ridiculous wind.

Saturday was still windy (not as bad at 30mph gusts) but the wind chill dropped to 19. So hello cold morning! I stuck with EB effort but because of the cold and wind the pace was a tad slow. No matter it still felt good.

Sunday was a long run of 15 miles.

View attachment 207280

The goal pace was 8:13 and for the most part I hit it. I like to look at every 3rd mile starting with the 4th since I do a 3 mile loop. Thus 4=7=10=13, and 5=8=11=14, and 6=9=12. When you look at this pattern you can see the consistency of the run. For instance 4,7,10,13 is 8:11, 8:07, 8:05, 7:58. Ideally, you would see these sets drop as this would be a sign that I am getting stronger throughout the run. Now compare that with the HR 140, 141, 141, 141. So the pace quickened ever so slightly and the HR ever so slightly followed suit. The overall average HR was 138 for every mile excluding mile 1. Using the same metric two weeks ago for the 13 mile run the HR was a 145. Nice to see a 7 bpm drop in 2 weeks time with little difference in pace (8:01 vs 8:02). Just another sign that I'm still improving. Also, notice that there is no heart rate drift. A sign that the workout was on point and cardiovascularly I am very strong.

View attachment 207348

Monday was another easy run with nothing to note.

Tuesday was the peak of the strength sequence. I ran 2 x 3 miles at a 7:05 min/mile. The times were 21:16 and 21:09 (with a goal of 21:15). So pretty spot on. Another thing I look for in interval workouts is the HR before, during, and after the intervals. Take notice that the "resting" HR is nearly the same at the beginning, between the intervals, and after the intervals. Another sign of a strong workout that wasn't too much for my heart to handle.

View attachment 207349

Time to update the HR stats:

View attachment 207352

So the chart shows the HR data from Jan 2015-Apr 2015 (Blue) and June 2015-Sep 2015 (red). The black diamond represents data from 10/31 to 11/6 (or roughly 2 weeks ago). The orange line is the line of best fit (logarithmic). The yellow squares represent 11/7 to 11/22 (or "present") with matching black line. This shows you the improvement in just two short weeks time. It also shows in the HR predicted race times:

10/31-11/6
Mile - 5:54
5k - 20:14
10k - 42:29
HM - 1:33:02
M - 3:20:45

11/7-11/22
Mile - 5:42
5k - 19:29
10k - 40:49
HM - 1:29:16
M - 3:12:07

So in two short weeks, my HR prediction calculator has moved my marathon time from 3:20 to 3:12. A predicted 8 min improvement. I venture to guess that this improvement will start to slow and that I won't see nearly the dramatic jump in another two weeks of training. That far off outlier in the yellow boxes at 8:02 and 138 is Sunday's long run. So if the trend continues you can already see the line is starting to shift again. Nonetheless, it is an interesting improvement to monitor.

Not much time left to get better before Dopey, but I'll admit I'm happy with the progress thus far. Who knows, maybe a quadruple PR is coming at 5k, 10k, HM, and M. Only time will tell. One step at a time.

Oh and BTW...

View attachment 207285

It does bother me....

Yay for a new post!! It's crazy how much you've improved over just 1 year

 

[DopeyBadger]

Yay for a new post!! It's crazy how much you've improved over just 1 year

Agreed! Anytime I think to myself, well can I possibly get any faster? Will I meet my goals? I just look to the past and remember that if I keep at it, it will come eventually.

 

[DopeyBadger]

Happy Thanksgiving everyone!

Today was a good day. I'll turn the tables for this one. I'll post the data and give you the chance to evaluate it. What do you see?

Scheduled Run: 11/24/16 - R - 2 miles @ 9:47 min/mile + 8 miles @ 7:33 min/mile + 2 miles @ 9:47 min/mile (Marathon Tempo Run)















Thoughts?

 

[canglim52]

Happy Thanksgiving everyone!

Today was a good day. I'll turn the tables for this one. I'll post the data and give you the chance to evaluate it. What do you see?

Scheduled Run: 11/24/16 - R - 2 miles @ 9:47 min/mile + 8 miles @ 7:33 min/mile + 2 miles @ 9:47 min/mile (Marathon Tempo Run)

View attachment 207545

View attachment 207546

View attachment 207547

View attachment 207548

View attachment 207549

View attachment 207550

View attachment 207551

Thoughts?

So it looks like you got stronger as the run progressed, and you were right on the money HR wise. Based on +/- 5 you were a touch fast, but based on HR I'd say it didn't matter. Your cool down confirms you were not overly fatigued, because your HR settled right back to pre Tempo average. Overall this indicates that you are probably a touch more fit then your current predicted times and should be able to set a few PR's during Dopey!! Also, it would suggest that with the right conditions you could possibly BQ your next marathon (maybe not Dopey, but a stand alone)!! How was my Coach Blaser impersonation?

 

[DopeyBadger]

So it looks like you got stronger as the run progressed, and you were right on the money HR wise. Based on +/- 5 you were a touch fast, but based on HR I'd say it didn't matter. Your cool down confirms you were not overly fatigued, because your HR settled right back to pre Tempo average. Overall this indicates that you are probably a touch more fit then your current predicted times and should be able to set a few PR's during Dopey!! Also, it would suggest that with the right conditions you could possibly BQ your next marathon (maybe not Dopey, but a stand alone)!! How was my Coach Blaser impersonation?

Sounds about right to me!

Although, I'd pull back a touch on the BQ reins. We're getting there, but I think the 5k/10k training is going to be a critical training period to meet that BQ standard.

 

[canglim52]

Sounds about right to me!

Although, I'd pull back a touch on the BQ reins. We're getting there, but I think the 5k/10k training is going to be a critical training period to meet that BQ standard.

Are you planing on doing a speed training cycle after Dopey? Seems like your endurance is finally surpassing your speed? Very impressive stuff

 

[DopeyBadger]

Are you planing on doing a speed training cycle after Dopey? Seems like your endurance is finally surpassing your speed? Very impressive stuff

Absolutely correct. My endurance is doing really well. But I'm finding it really difficult to run sub-7. It's not that I can't. But my form really suffers and my body is fighting me. I think I need to learn how to clean up my form and become more efficient in my style. Running speed training for a cycle should flush this out. This is my tentative plan:

 

[DopeyBadger]

I'm just going to leave this image here....


Merry Early Christmas!

 

[ZellyB]

YAY for a Merry Early Christmas gift!!