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

[SarahDisney]

Thanks for reminding me that I really need to put new batteries in my GameBoy (I have the pocket, not the color) and pull out the Dr. Mario...

 

[DopeyBadger]

Thanks for reminding me that I really need to put new batteries in my GameBoy (I have the pocket, not the color) and pull out the Dr. Mario...

 

[FFigawi]

I'm more excited to see how y'all do this weekend than I am about the Winter Olympics. And that's saying a lot coming from me. This includes @FFigawi DATW ....will you be making a full recap or is it "what happens in Epcot stays in Epcot"?
(If you do have a slush in France for me can you do a cheers to roxymama'smama?)

I'll go light another ditka prayer candle for good corral position and optimal waiting around and running weather

I'll try to write a recap of what I can remember, but we'll definitely be posting in the Marathon Weekend thread. I'll make sure we have a slush and toast in France for you & your mama.

 

[DopeyBadger]

2017 Year End Training Summary
Total Miles Ran: 2,582 miles
Total Time Spent Running: 354:15:00 hours
Total Elevation Gained: 30407 meters
Average Miles per Week*: 49.7 miles
Average Miles per Day*: 7.1 miles
Average Miles per Day Actually Run: 8.8 miles
Average Time per Week*: 6:48:45
Average Time per Day*: 0:58:14 hours
Average Timer per Day Actually Run: 1:12:47 hours
Average Pace: 8:14 min/mile (Marathon Pace + 76 seconds)
Average Heart Rate: 136 beats/min (68% Heart Rate Reserve)

*Includes days that I don't run (6 days per week and take time off from running after major races).

1 kilometer PR: 3:37.9 unofficially
1 mile PR: 6:01.2 unofficially
5k PR: 20:30 officially and 19:29 unofficially
10k PR: 43:25 officially and 41:25 unofficially
HM PR: 1:33:32 unofficially (during marathon)
M PR: 3:14:05 officially

The goal in 2017 was simple: Run a sub-3 hour marathon on October 1st at the Milwaukee Lakefront Marathon and thus qualify for the Boston Marathon.

I failed to meet that goal. All training throughout Spring, Summer, and Fall was geared towards getting me to the point where I needed to be to hit that goal. And throughout those training cycles, there was little doubt in my mind that I was going to successfully hit that goal. But on race day, it just wasn't there. Still couldn't tell you why, but what I do know is that in combination with other things it only helped me re-focus on the goal. Attack the training with even more ferocity! At the end of the Dopey 2018 training cycle, I feel I am in a much better place to succeed hitting that goal, then I was at any other point during the entire year of 2017. The year was a tremendous success even if I failed to meet that one goal. I try to measure my improvements not only by the final time in a race, but knowing that any single race day may not be a perfect measure of how far I've come. Instead, I look at the big picture. The trends over time in training. Most importantly, do I still find it fun? I run for fun. I never feel like I have to run, but rather that I get to run. Each and every day that I get to run is a blessing and I know that at any moment, today's run could be my last.

So, I close 2017 by looking to the future. With a mindset of trying to check off more of my 102 running goals.

https://2017.strava.com/en-us/videos/87fce0f730aff233a0cfa77ea26a99dc03a7f23b/

The one thing that stuck out to me was how much more hill training I did this year versus the last two years.

 

[roxymama]

You worked so hard this year!!!
That 2582 miles honestly impresses me far more than any one race time would. I think you can officially call yourself a Beast!!!
I'm writing up my year end and I keep thinking "are they gonna get tired of me thanking billy?"
You should add all the plans you made to your total because that's a huge accomplishment too . I wish I could add on my PRs to your total too. Add em all in!

 

[DopeyBadger]

You worked so hard this year!!!

Thanks! Actually ran less this year (by time) and yet still ran more miles than last year. After 2016, I never thought I'd go over 2500 miles again.

That 2582 miles honestly impresses me far more than any one race time would. I think you can officially call yourself a Beast!!!

I'm writing up my year end and I keep thinking "are they gonna get tired of me thanking billy?"

You should add all the plans you made to your total because that's a huge accomplishment too . I wish I could add on my PRs to your total too. Add em all in!

I think I wrote 129 training plans (or re-writes mid-plan) during 2017. Quite a few for sure!

 

[SarahDisney]

You should add all the plans you made to your total because that's a huge accomplishment too . I wish I could add on my PRs to your total too. Add em all in!

I think PRs achieved while using @DopeyBadger plans definitely need to be listed here somewhere ... I'm guessing there are a lot of those.

 

[roxymama]

I think PRs achieved while using @DopeyBadger plans definitely need to be listed here somewhere ... I'm guessing there are a lot of those.

Let's see...
Mile
5k during longer race
8k
10k
15k
13.1

Did I forget anything?

 

[DopeyBadger]

I think PRs achieved while using @DopeyBadger plans definitely need to be listed here somewhere ... I'm guessing there are a lot of those.

That would have to be up to the runners to list them because I just can't keep up in terms of tracking that info.

 

[pixarmom]

I think PRs achieved while using @DopeyBadger plans definitely need to be listed here somewhere ... I'm guessing there are a lot of those.

13.1. Thank you, @DopeyBadger!

 

[sourire]

PR achieved using DopeyBadger plan: half marathon!
(And completed my first 10 miler! And about to run this marathon next weekend, which I never thought I’d do! And let’s not forget how you were able to help me train to run continuously, coming from run/walk training. That was huge for me.)
Thank you thank you!!!!

And roxymama has it right...you are a Beast!!! So many miles. Amazing year. 2018 looks very bright indeed.

 

[Sailormoon2]

2,582 miles

Wildly impressive! But so are all of your accomplishments this past year. I know you didn't hit your ultimate BQ goal, but you improved profoundly in so many other areas. 2018 is going to bring all of these gains together, I know it!

 

[DopeyBadger]

Let's see...
Mile
5k during longer race
8k
10k
15k
13.1

Did I forget anything?

13.1. Thank you, @DopeyBadger!

PR achieved using DopeyBadger plan: half marathon!
(And completed my first 10 miler! And about to run this marathon next weekend, which I never thought I’d do! And let’s not forget how you were able to help me train to run continuously, coming from run/walk training. That was huge for me.)
Thank you thank you!!!!

And roxymama has it right...you are a Beast!!! So many miles. Amazing year. 2018 looks very bright indeed.

Thank you all!

Wildly impressive! But so are all of your accomplishments this past year. I know you didn't hit your ultimate BQ goal, but you improved profoundly in so many other areas. 2018 is going to bring all of these gains together, I know it!

Thanks! Excited to see what this year brings!

 

[DopeyBadger]

Weather Update!



Race - Current; Old
5k - WC of 28; WC of 28, 30, 37, 37; T+D of 92, 88
10k - WC of 29; WC of 26, 29, 34, 37; T+D of 91
HM - WC of 28; WC of 28, 30, 36, 37
M (Start-Me Finish-Balloon Finish) - WC of 40- TD 96 - TD 113 (sunny); WC of 40- TD 95 - TD 111 (sunny), WC of 40- TD 96 - TD 113 (cloudy), WC of 40- TD 93 - TD 112 (minimal cloud)

All race mornings holding steady. The wind is fairly minimal across the board which is nice.

 

[GollyGadget]

That would have to be up to the runners to list them because I just can't keep up in terms of tracking that info.

Let's see....

• Beat my 7 mi time from the year before by over 5 minutes, including a trip down a slip n slide! New PR of 57:26
• PRed my 10 miler to improve my Disney PoT. 1:33:32 to 1:18:21
• Finally broke 23 minutes in the 5k (22:40)*

*This was technically post plan but no denying that my summer training prepped me for this.


So thank you for all of this and everything else! I'm still figuring out my spring but expect to hear a request from me soon.

I'm excited to see what 2018 hold for you!

 

[canglim52]

That would have to be up to the runners to list them because I just can't keep up in terms of tracking that info.

I’ve hit plenty of PRs this year thanks to Billy!! I really appreciate all the help and your amazing blog
Total miles & time
Weekly miles & time
1 mile(adult)
5k
10k
10 mile
1/2 marathon
And first official marathon
VO2Max
I’m probably missing a few, but it’s been an epic year

 

[canglim52]

2017 Year End Training Summary
Total Miles Ran: 2,582 miles
Total Time Spent Running: 354:15:00 hours
Total Elevation Gained: 30407 meters
Average Miles per Week*: 49.7 miles
Average Miles per Day*: 7.1 miles
Average Miles per Day Actually Run: 8.8 miles
Average Time per Week*: 6:48:45
Average Time per Day*: 0:58:14 hours
Average Timer per Day Actually Run: 1:12:47 hours
Average Pace: 8:14 min/mile (Marathon Pace + 76 seconds)
Average Heart Rate: 136 beats/min (68% Heart Rate Reserve)

*Includes days that I don't run (6 days per week and take time off from running after major races).

1 kilometer PR: 3:37.9 unofficially
1 mile PR: 6:01.2 unofficially
5k PR: 20:30 officially and 19:29 unofficially
10k PR: 43:25 officially and 41:25 unofficially
HM PR: 1:33:32 unofficially (during marathon)
M PR: 3:14:05 officially

The goal in 2017 was simple: Run a sub-3 hour marathon on October 1st at the Milwaukee Lakefront Marathon and thus qualify for the Boston Marathon.

I failed to meet that goal. All training throughout Spring, Summer, and Fall was geared towards getting me to the point where I needed to be to hit that goal. And throughout those training cycles, there was little doubt in my mind that I was going to successfully hit that goal. But on race day, it just wasn't there. Still couldn't tell you why, but what I do know is that in combination with other things it only helped me re-focus on the goal. Attack the training with even more ferocity! At the end of the Dopey 2018 training cycle, I feel I am in a much better place to succeed hitting that goal, then I was at any other point during the entire year of 2017. The year was a tremendous success even if I failed to meet that one goal. I try to measure my improvements not only by the final time in a race, but knowing that any single race day may not be a perfect measure of how far I've come. Instead, I look at the big picture. The trends over time in training. Most importantly, do I still find it fun? I run for fun. I never feel like I have to run, but rather that I get to run. Each and every day that I get to run is a blessing and I know that at any moment, today's run could be my last.

So, I close 2017 by looking to the future. With a mindset of trying to check off more of my 102 running goals.

https://2017.strava.com/en-us/videos/87fce0f730aff233a0cfa77ea26a99dc03a7f23b/

The one thing that stuck out to me was how much more hill training I did this year versus the last two years.

View attachment 291310

You climbed more than Everest... or basically cruising height for a lot of airplanes... Beast indeed!!

 

[DopeyBadger]

At the moment, I'm feeling pretty lucky. The following have come down with the flu in the last week: FIL, MIL, SIL, daughter, AIL, AIL, Sister, and Nephew. Boy howdy, so far I'm good to go!

 

[DopeyBadger]

2 Days to Go (The end of an era!)



Date - Day - Scheduled Workout (Intervals within desired pace)

12/25/17 - M - MBW
12/26/17 - T - 7 miles @ 7:54-8:28 min/mile + Strides
12/27/17 - W - 3 mile WU + 9 miles M Tempo + 0.5 mile CD (7/9)
12/28/17 - R - 4 miles @ 7:54-8:28 min/mile
12/29/17 - F - 6 miles @ 7:54-8:28 min/mile
12/30/17 - Sat - 4 miles @ 7:54-8:28 min/mile + Strides
12/31/17 - Sun - 4.5 miles @ 7:54-8:28 min/mile
1/1/18 - M - 4.5 miles @ 7:54-8:28 min/mile

Total (training) mileage = 42.5 miles
Number of SOS intervals within pace = 7/9 (88%)

Monday

Normal medicine ball workout.

Tuesday

WC of -8, 4 mph wind, and night. Average pace of 7:56 min/mile with HR of 135. I added some strides at the end of the run.

Wednesday

8 days until the Sextuple PR Dopey Challenge!!!

The last run of substance is in the books! Boy am I glad that one is done.

3 miles WU + 9 miles M Tempo + 0.5 CD

Because of the Heat Acclimation Training, I was drenched in sweat after the 9 miles at M Tempo. So I got home quick before I got too cold from slowing down during the CD. Better safe than sorry!

WC of -16, wind 5 mph, sunny

M Tempo = 6:58 min/mile
M Tempo window = +/- 10 seconds

M Tempo = 6:43, 7:05, 6:56, 6:52, 6:48, 6:57, 7:01, 7:01, 6:44

Not an easy day, that's for sure! I was dressed head to toe for warmth and HAT. Two pairs of thermal tights, thermal long sleeve, long sleeve, jacket, balaclava, thermal hat, light gloves, hand warmers, and heavy gloves. Let's just say it isn't that easy to run in that much constriction.

I wasn't able to look at my watch much. Garmin instructions say temps below -5F can damage the watch. So I do my best to keep it covered for the large majority of the run. Which means I only get to sneak a peak at each mile split. So when a 6:43 came up for the first split, I was certainly surprised. I decided to maintain effort and see what would happen. Second split of 7:05. Now at first blush I thought man I slowed down quite a bit, but the effort was constant. Then post-run I look at GAP and see a 6:46 and 6:44. Looks like I was spot on with that consistent effort (assuming GAP is accurate projection). From there it was a battle with the cold. The race day shoes (new pair of Kinvara 8) felt like rocks. Not because of the shoes themselves, but because at -16 I think you don't get much bounce. So they were certainly not helping me. The rest of the miles clicked off as expected. I was starting to struggle around Mile 7, but was able to kick it into gear for Mile 9 after seeing the 8th split.

A successful run. Average pace was 6:54, GAP average was 6:50, and HR average was 147 (historical 148-152).

That marks the real end of this training cycle. Time to rest up and be ready to attack an attempt at PR'ing 4 races in 4 consecutive days. I'm feeling as prepared as possible and in the best shape of my life.

Thursday

WC of -4, 7 mph wind, light snow and night. Average pace of 9:10 min/mile with HR of 126. The light snow is super tough. It's so squishy and slippery. It was hard to do anything without risking injury. So I decided to cut the run short and just headed home.

Friday

Ditto. WC of 6, 4 mph wind, light snow and night. Average pace of 9:09 min/mile with HR of 126. The light snow is super tough. It's so squishy and slippery. It was hard to do anything without risking injury. So I decided to cut the run short and just headed home.

Saturday

10th Heat Acclimation Training Day! By the science, I should be as acclimated to warm temperatures as I can be given I'm training in sub zero temperatures. It's perfect because we all know Florida is hot... Oh, 30s and 40s for each race currently forecasted. Ummm.... sounds good. Time to start CAT (cold acclimation training)!

WC of -15 (it was -30 earlier in the day, skipped that), 6 mph wind, and cloudy. I wasn't actually going to run today because it was so darn cold and snow covered roads. But I left the house to get my daughter some Culvers and was like, hey it's not THAT bad. So I got home and decided to give it a go. Average pace of 7:58 min/mile with HR of 133. I pushed it a little (but still easy) and was happy with how it felt.

Sunday

WC of -10, 15 mph wind, and sunny. Average pace of 8:36 min/mile with HR of 127.

Monday

Actually, haven't done it yet. But it's scheduled as 4.5 miles pace between 7:50-8:28. Should be a WC between -10 to -20, 8-10 mph wind, and sunny.

Feeling as good as I can at the moment. I had planned on running on Tuesday before the flight, but I think the timing will be too tight. So, Monday's run will likely be my last before the 5k. It feels surreal that I started this Dopey journey 4 years ago. It's been fun and excited to do it for the fifth time and last for at least the near future.

 

[DopeyBadger]

2018 Dopey Challenge – Training Summary

Below is a summary of the 2018 Dopey Challenge training cycle.

Custom Training Plan and Nutrition Plan

73 Days to Go (Don't make me focused. You won't like me when I'm focused.)
Just starting off. Only took one week off post-Lakefront, was a pacer in a goal crushing 10k, and got re-focused on the sub-3 goal.
Total mileage = 34.1 + 45.1 miles
Number of intervals within pace = 9/11 (82%)

66 Days to Go (Wheel of Fortune!)
MBW was restarted after a long hiatus, got a mental boosting HMP workout in, and tried to get on Wheel of Fortune.
Total mileage = 53.9 miles
Number of intervals within pace = 19/19 (100%)

59 Days to Go (Chicago...)
Settled on the next sub-3 marathon attempt – Chicago, started Daniels T pace workouts, and was getting my weight in check
Total mileage = 58.7 miles
Number of intervals within pace = 21/23 (91%)

52 Days to Go (Auditions?!?!)
Questioned whether running near 5k pace was possible in a Daniels T, but crushed it; UW B-ball and G had an audition!
Total mileage = 57.0 miles
Number of intervals within pace = 27/31 (87%)

45 Days to Go (Perfection!)
Perfection across the whole week! Starting to feel pretty strong and noticing a change!
Total mileage = 63.8 miles
Number of intervals within pace = 30/30 (100%)

38 Days to Go (Oh Christmas tree... oh Christmas tree...)
Another Daniels, another success, Thanksgiving with lots of pie, and chopping down the Christmas tree!
Total mileage = 60.5 miles
Number of intervals within pace = 24/27 (89%)

31 Days to Go (Near the max!)
Speed Ladder + Progression + Hybrid Long Run = OH MY!
Total mileage = 67.7 miles
Number of intervals within pace = 34/37 (92%)

24 Days to Go (BLIND!)
Blind Long Run with a 10k PR and a Long Run with pacing +/- 4 seconds.
Total mileage =61.0 miles
Number of intervals within pace = 19/27 (70%)

17 Days to Go (The Peak!)
Another 10k PR and then bested the week before’s 10k PR again! Time to take this to the Peak and then keep on going!
Total mileage = 69.4 miles
Number of intervals within pace = 28/33 (85%)

9 Days to Go (Merry Christmas!)
A CV workout, heat acclimation training begins and the Christmas Dopey Challenge!
Total mileage = 56.8 miles
Number of intervals within pace = 21/24 (88%)

2 Days to Go (The end of an era!)
A very good last M Tempo workout, snow derailed some training, and the SUPER cold has arrived early here in WI.
Total mileage = 42.5 miles
Number of intervals within pace = 7/9 (77%)

Prediction Contest

OVERALL SUMMARY
Total weeks – 12 weeks
Total non-recovery weeks – 10 weeks
Total scheduled mileage = 632.7 miles
Total mileage completed = 671.6 miles
% of scheduled mileage completed = 102%
Total scheduled duration = 89:38:57 hours
Total duration completed = 89:00:00 hours
% of scheduled duration completed = 99%
# of intervals within range = 239/271
% of intervals within range = 88%
% weeks above 70% intervals hit = 12/12 (100%)
Average miles per week completed after recovery phase = 59.5 miles
Average duration per week completed after recovery phase = 7:49 hours
# of weeks over 8 hours training – 3/12 (25%)
# of weeks over 9 hours training – 1/12 (8%)
# of runs at 120 minutes – 1
# of runs over 120 minutes - 2
# of runs at 150 minutes (max duration) – 1
Week at which peak was hit – Week 8
Scheduled Marathon training pace – 6:58 min/mile
Average Marathon training pace in workouts – 6:57 min/mile

Weight

I forgot to add to my training cycle update. After the Lakefront Marathon, I was unhappy with my weight situation. After consuming 3 apple fritters (that's like 6 pounds of dough at least), I was weighing 169 pounds. Even right up to the marathon I was at 167. I knew I was carrying a little extra weight and wanted to slowly lose weight while also making endurance gains. The goal was 1 pound per week. I put in my information into MyFitnessPal to get a general idea of where I wanted to be calorically on a daily basis. Then, I just did that. I eat a similar meal each day so I knew what it would take. I didn't track it every day but merely tried to make good choices.



Today, I'm down to 157.6 and right where I want to be. So, the training cycle was a success from a running standpoint as well as getting my weight back where I feel my best.

Goals

These were the goals on 10/4/2017.

1) Sextuple PR Challenge. In my 4 previous Dopey runs (3 as non-first attempts), I have yet to accomplish the Sextuple PR Challenge. Since this may be the last try, I'm giving it everything I got. I'm looking for a lifetime PR at 5k, 10k, HM, M, Goofy, and Dopey all as non-first time attempts at these distances.
2) 5k - Sub 19 minutes
3) 10k - Sub 40 minutes
4) HM - Sub 1:30
5) M - Sub 3:14
6) Dopey - Sub 5:45
7) Finish in the Top 25 of the Dopey Challenge when evaluated by cumulative time
8) Finish in the Top 3 of the Dopey Challenge when evaluated by cumulative time for the Male 30-34 age division
9) Successfully meet as many DIS'ers pre/post/during races as possible
10) Coach as many runners through the Marathon Weekend races as that'll honor me with that opportunity
11) Cheer my mom though her first Dopey Challenge at age 61
12) Beat the bib # (whatever that may be this year)
13) Most importantly - Beat the Rocket Scientist

These are the goals from the 102, that might be in play:

10. Complete the Sextuple PR Challenge at Walt Disney World Marathon Weekend by PR’ing all 4 distances (5k, 10k, HM, and M) and the two associated challenges: Goofy (HM +M) and Dopey (5k+10k+HM+M).
14. Age group award at the Walt Disney World Marathon Weekend 10k
73. Run a sub 40 minute 10k
76. Run a sub 19 minute 5k
77. Run a sub 20 minute 5k (in a race)

The goals were aggressive but achievable. I felt like this was a great training cycle. I recaptured the fitness I had back in Spring 2017. The Daniels T pace workouts were tremendously beneficial both physically and mentally. Time will tell how it plays out on race day. But this has been another step in the right direction. Remember, don’t make me focused, you won’t like me when I’m focused!