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

[DopeyBadger]

Oh no!! This is why I don't plan, I just follow plans

I like that plan!

 

[DopeyBadger]

G really knows how to pull the heart string. She played "Disney Princess Autograph Game" last night. We would pretend to be the princess or prince and she would bring her autograph book to us. We would sign it, talk a bit, and then get a picture together. Then she would put on one of her princess dresses, and repeat with roles reversed. Oh, G!

 

[pixarmom]

Well never mind on that whole family Disney trip thing.

Needless to say I'm emotionally exhausted and over it.

I'm still doing Dopey though.

Sorry just needed to vent...

Good to vent!

When we travel, it's usually the five of us but sometimes we're with extended family. So we get it! We have easy travelers (our older boys) and not-so-easy travelers (mateojr.) After some trips, we've said "never again" to a particular location and/or situation, and then we circle back at a later time. The kids, the extended family, the dynamics and our expectations keep changing. For example, I no longer expect vacations to be relaxing in any way! (Exceptions: an occasional 5 minutes on the balcony or 26.2 miles of running!) They are, however, very fun and always an adventure!

So who knows about the future, but glad you're still doing Dopey and glad you're going with your mom! When our boys are older with families of their own, I know I'd love the chance to spend time with them.

I didn't plan to run Marathon Weekend in 2018 because we have a number of non-Disney trips planned and our oldest son's college auditions will require a lot of travel in addition to family trips. Although I'm not going to run Dopey in 2018, I'll run the marathon and we'll make it a 3-day weekend trip. My husband and mateojr will come along to keep me company, but our older boys will have school and rehearsals to keep them busy for the few days were at WDW. Really excited about this plan!

 

[roxymama]

Everyday at our house turns into our own little Disney world. Sounds like Gigi has the right idea. You can make a vacay anywhere you are. Thanks for the perspective lil person

Although I do wish someone else would cook these burgers and serve me...but oh well. At least no line.

 

[DopeyBadger]

Good to vent!

Thanks! Wish I could say more, but it's best not to put it out there in the universe.

When we travel, it's usually the five of us but sometimes we're with extended family. So we get it! We have easy travelers (our older boys) and not-so-easy travelers (mateojr.) After some trips, we've said "never again" to a particular location and/or situation, and then we circle back at a later time. The kids, the extended family, the dynamics and our expectations keep changing. For example, I no longer expect vacations to be relaxing in any way! (Exceptions: an occasional 5 minutes on the balcony or 26.2 miles of running!) They are, however, very fun and always an adventure!

That makes sense. We're new to the vacation with a kid and extended family thing. So it's nice to hear others perspectives and experiences.

So who knows about the future, but glad you're still doing Dopey and glad you're going with your mom! When our boys are older with families of their own, I know I'd love the chance to spend time with them.

It's given us something to bond over. I guess it never occurred to me that everyone here talks about the opportunity to run with their kids and how great it is, and I'm in the role reversal running with my mom. So I'd venture to guess she gets the same satisfaction from it that others express running with their kids. Sometimes it's funny to watch how competitive she gets about running.

I didn't plan to run Marathon Weekend in 2018 because we have a number of non-Disney trips planned and our oldest son's college auditions will require a lot of travel in addition to family trips. Although I'm not going to run Dopey in 2018, I'll run the marathon and we'll make it a 3-day weekend trip. My husband and mateojr will come along to keep me company, but our older boys will have school and rehearsals to keep them busy for the few days were at WDW. Really excited about this plan!

Fun! That sounds like a good plan! Still planning on Lakefront too? What colleges are your son looking at? Is UW-Madison on his list? What major is he interested in?

Everyday at our house turns into our own little Disney world. Sounds like Gigi has the right idea. You can make a vacay anywhere you are. Thanks for the perspective lil person

Our little cast member!

Although I do wish someone else would cook these burgers and serve me...but oh well. At least no line.

Can you name the movie?

 

[mrsg00fy]

Good Burger. My kids LOVED this movie. LOL. We watched in on VHS many times on the drive down to Florida for our Disney Vacations.

 

[DopeyBadger]

Good Burger. My kids LOVED this movie. LOL. We watched in on VHS many times on the drive down to Florida for our Disney Vacations.

Well done!

 

[dmross]

Running wise, I'm pretty happy with the week. Everything went to plan running wise. However, other life issues have crept in and thrown a wrench in things. Too bad I didn't go to auto mechanic school because then I'd know what to do with this wrench... Maybe play dodgeball....

View attachment 219078

I feel like this...

View attachment 219080

Excited to inject some M Tempo on Thursday and see what I'm capable of. And so it begins again...

I'm fully convinced that if you had a few extra hours, you'd be capable of dissembling and assembling a transmission or engine. So just chalk that up to the need to delegate SOMETHING so that you can continue to be excellent in other areas.

Since this is the science thread, I'm going to share some insights from last night's run. At one point after warming up a bit, I really focused on shoulders back, upright posture, controlled hip flexion: all the things you've recommended on form. I started feeling some “power” in my posterior proximal legs. I kept my core engaged and was almost in a tad more lordosis than normal in my lumbar spine. I kept my calves and anterior shin muscles pretty relaxed. What happened? I got “lighter”. If you think about those postural changes, specifically in the spine, you realize that putting the hip flexors in a more stretched position. The hip flexors gain a mechanical advantage through the lumbar posture. That plus the fact that I was feeling engagement in my gluts and proximal hamstrings means that I'm getting some improvements in my big muscles, too. This felt so good. Take home message is that during the time that I focused and let momentum continue, my pace increased to Strength pace without my heart rate increasing to that point. The effort for that portion of the run did not feel like a hard effort. This totally changed my mind about improving my pace. It IS possible for me to get faster. While all of these physiological changes are taking place, I'm learning to put my joint positions in alignment to improve efficiency.


Lol. This makes it sound like I'm gracefully easing down the road. Nope. I'm still a short, heavy runner with beginner form, but starting to feel the benefits of postural practice.

 

[DopeyBadger]

I'm fully convinced that if you had a few extra hours, you'd be capable of dissembling and assembling a transmission or engine. So just chalk that up to the need to delegate SOMETHING so that you can continue to be excellent in other areas.

LOL, thanks! My FIL is an auto mechanic and I'm sure he would be able to successfully guide me though it.

Since this is the science thread, I'm going to share some insights from last night's run. At one point after warming up a bit, I really focused on shoulders back, upright posture, controlled hip flexion: all the things you've recommended on form. I started feeling some “power” in my posterior proximal legs. I kept my core engaged and was almost in a tad more lordosis than normal in my lumbar spine. I kept my calves and anterior shin muscles pretty relaxed. What happened? I got “lighter”. If you think about those postural changes, specifically in the spine, you realize that putting the hip flexors in a more stretched position. The hip flexors gain a mechanical advantage through the lumbar posture. That plus the fact that I was feeling engagement in my gluts and proximal hamstrings means that I'm getting some improvements in my big muscles, too. This felt so good. Take home message is that during the time that I focused and let momentum continue, my pace increased to Strength pace without my heart rate increasing to that point. The effort for that portion of the run did not feel like a hard effort. This totally changed my mind about improving my pace. It IS possible for me to get faster. While all of these physiological changes are taking place, I'm learning to put my joint positions in alignment to improve efficiency.


Lol. This makes it sound like I'm gracefully easing down the road. Nope. I'm still a short, heavy runner with beginner form, but starting to feel the benefits of postural practice.

That's interesting. It makes sense. It's finding that good, perfect form that seems elusive. I always wonder if I'm doing it right. I mean I can read all the books till the cows come home, but am I really following through with their advice. It might be a good time this summer to meet with a real coaching pro for a session to see what they can see in my form. I always hem and haw as to whether I should do it. Maybe it's time.

 

[dis_or_dat]

So a small update on the race I didn't run. The results just came in and indeed it's a fast course and it seems a lot of local runners know that! Even if I was able to make my (own) prediction of a barely sub 1:39 half, I would not have even cracked top 20 in my age group! Nor top 10 if I could somehow hit your predicted time of 1:33-1:35! However, I would have made top 3 AG if I ran the 5k since it seems everyone focused on the half.

 

[DopeyBadger]

So a small update on the race I didn't run. The results just came in and indeed it's a fast course and it seems a lot of local runners know that! Even if I was able to make my (own) prediction of a barely sub 1:39 half, I would not have even cracked top 20 in my age group! Nor top 10 if I could somehow hit your predicted time of 1:33-1:35! However, I would have made top 3 AG if I ran the 5k since it seems everyone focused on the half.

That's nuts! How does it compare when evaluating based on % of females at that level to some of the other local races. Like instead of top 10 and top 20, how about top 10% and top 20%?

 

[pixarmom]

So a small update on the race I didn't run. The results just came in and indeed it's a fast course and it seems a lot of local runners know that! Even if I was able to make my (own) prediction of a barely sub 1:39 half, I would not have even cracked top 20 in my age group! Nor top 10 if I could somehow hit your predicted time of 1:33-1:35! However, I would have made top 3 AG if I ran the 5k since it seems everyone focused on the half.

Variations from race to race are so funny! I'm at 1:52ish for half marathons if I'm running at full effort, and at some races that's first in age group and at others it's way in the back of the pack!

 

[pixarmom]

Registered for the 2018 marathon, and now the question of goals. If I hang around this training journal too long, I might start thinking about time goals again . . .

 

[dis_or_dat]

That's nuts! How does it compare when evaluating based on % of females at that level to some of the other local races. Like instead of top 10 and top 20, how about top 10% and top 20%?

I'd have to do a deep dive, but I know 2 of the runners in my AG are from my town and one did the CIM marathon ("fastest marathon on the west coast") in sub 2:55 and wins local races but placed 4th in my AG, probably wasn't putting in a full effort for this half.

 

[DopeyBadger]

I'd have to do a deep dive, but I know 2 of the runners in my AG are from my town and one did the CIM marathon ("fastest marathon on the west coast") in sub 2:55 and wins local races but placed 4th in my AG, probably wasn't putting in a full effort for this half.

Sounds like you've got to get faster or move cities... LOL!

Here's Madison's big half marathon in August:

F30-34


F35-39


So a lot less competition for top 10 and still 240-250 women per division.

 

[pixarmom]

Sounds like you've got to get faster or move cities... LOL!

Here's Madison's big half marathon in August:

F30-34
View attachment 219464

F35-39
View attachment 219463

So a lot less competition for top 10 and still 240-250 women per division.

How about 40-44?

 

[pixarmom]

Fun! That sounds like a good plan! Still planning on Lakefront too? What colleges are your son looking at? Is UW-Madison on his list? What major is he interested in?

Yes - still planning to run Lakefront!! As for colleges, our oldest is interested in a theatre major so that's the reason for all the auditions and the uncertain travel schedule over the next 12 months. Unfortunately, no badger interest. No musical theatre BFA or BM at Madison. He's looking at a school outside of Cleveland, one outside of Austin, TX (going to TX this summer!) and Michigan. Our middle son is likely to jump on the family bandwagon with a poli sci or history undergrad major and then go to law school, but looking elsewhere in the Big Ten. I've really failed as a badger. But I'm married to a wolverine, so . . .

 

[DopeyBadger]

How about 40-44?

Yes - still planning to run Lakefront!! As for colleges, our oldest is interested in a theatre major so that's the reason for all the auditions and the uncertain travel schedule over the next 12 months. Unfortunately, no badger interest. No musical theatre BFA or BM at Madison. He's looking at a school outside of Cleveland, one outside of Austin, TX (going to TX this summer!) and Michigan. Our middle son is likely to jump on the family bandwagon with a poli sci or history undergrad major and then go to law school, but looking elsewhere in the Big Ten. I've really failed as a badger. But I'm married to a wolverine, so . . .

Wahoo to Lakefront and Marathon Weekend 2018. If you were to have a marathon time goal, what would it be for them?

Theater sounds cool. Does he have a preference in school? You happy he's looking far away or does it make you nervous?

Hail to the victors...

 

[michigandergirl]

Thanks for sharing! It was a great listen and I recommend others take a little time out of their day to hear what he has to say and learn. I believe it's very similar to my Eureka post I made some time ago.

Eureka! The Quintessential Running Post

VO2max = speed cap
Lactate turnpoint = point of no return
Running Economy = ability to stay under point of no return for longer duration

Sounds like he is also going to learn about something similar to the Psychobiological Model of Endurance.

I essentially agree with everything they say. Maximize the speed cap. Running Economy becomes self maxed with years and years of running. I use a bevy of other tools (like HR based VO2max estimation, and pace estimation for LT) to attempt to get the same data they get scientifically. So the remaining key component to continue to improve is the lactate threshold. Which defines this chart:

View attachment 218294

VO2max defines the speed, there is a limitation to how high it can go. Lactate threshold and Running Economy define where on this chart you fall. If you need work on LT and RC then you're at 56% VO2max. If you've maximized LT and RC, then you're up at 85% VO2max for a marathon.

So once you've been running for a long time, the best place to train is at and around LT. Which is defined as a pace you can maintain for about 60 min. For some that's 10k pace. For others that's HM pace. For most, it's somewhere in between. Improving the LT will allow one to move further up on the chart of % to maximize their potential.

This is all the same blueprint I have been following for the last few years.

-Improve running economy with years of consistent running at nice and easy pace. Stay injury free.
-Do some work around LT to get better
-Maximize VO2max for last big push
-Remainder of work around LT (10k-HM pace) and Tempo (M pace)

Nice to hear the top scientific minds at Nike share the same approach to their sub-2 hr model.

I am in complete awe of all of the math you must do. It makes my head spin. And your daughter is so stinkin cute!

 

[DopeyBadger]

I am in complete awe of all of the math you must do. It makes my head spin.

Here's the excel math behind the training plan:



This is the VO2max, pace, caloric need calculator in formulas.

And your daughter is so stinkin cute!

Thanks! Such a riot! Here's a throwback picture.