Sailormoon2
DIS Veteran
- Joined
- Mar 10, 2015
Hurray for Gigi (and proud Daddy!).
To Infinity and Beyond - Becoming a Better DopeyBadger (Comments Welcome)
- Thread starter DopeyBadger
- Start date
FredtheDuck
DIS Veteran
- Joined
- Mar 2, 2017
Good for G!! Fingers still crossed for her!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
canglim52
Mouseketeer
- Joined
- Sep 9, 2016
Nice!! Good luck
McNs
NZ
- Joined
- Aug 8, 2014
How exciting for you all! Good luck for the final audition!!
You will all be pleased to hear Dance Moms is a global phenomenon, and my girls are fixated on the show. I must admit I have lost some Saturday afternoons following along while they binge on a few episodes... I still can't figure out who belongs with who though...
You will all be pleased to hear Dance Moms is a global phenomenon, and my girls are fixated on the show. I must admit I have lost some Saturday afternoons following along while they binge on a few episodes... I still can't figure out who belongs with who though...
dmross
Favorite space in Small World
- Joined
- Nov 20, 2012
I've got to catch up on laundry today, so might be a good time to try an episode... Have not enjoyed dance moms yet. I learn so much from this training journal.
Good luck G!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Start with the early seasons. The show has transitioned over the years because the kids have gotten older and because of Abby's legal troubles. Not a bad show (one vs the other), but different styles.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Thanks!
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
52 Days to Go (Auditions?!?!)
Date - Day - Scheduled Workout (Intervals within desired pace)
11/6/17 - M - MBW
11/7/17 - T - 2 mi @ WU + 4 x 200 @ R w/ 200 RI @ WU + 3 miles @ T + 3 min REST + 2 x 1 mi @ T w/ 0.1 mi RI + 4 x 200 @ R w/ 200 RI @ WU + 2 mi @ CD (11/13)
11/8/17 - W - 7 miles @ 7:54-8:28 min/mile
11/9/17 - R - 2 mile WU + 7 miles @ M Tempo + 2 mile CD (5/7)
11/10/17 - F - 6 miles @ 7:54-8:28 min/mile
11/11/17 - Sat - 9 miles @ 7:54-8:28 min/mile + MBW
11/12/17 - Sun - 12 miles @ 7:35 min/mile (11/11)
11/13/17 - M - MBW
Total (training) mileage = 57.0 miles
Number of SOS intervals within pace = 27/31 (87%)
Monday
Normal medicine ball workout
Tuesday
2 mi WU + 4x200m w/200m RI + 3mi @ T + 3 min Rest + 2x1mi @ T w/ 1 min RI + 4x200m w/200m RI + 2 mi CD
Wind Chill of 31F
I wasn't sure what was going to happen with this run. The hip still felt 99%. The 3 miles at T was going to be a massive challenge. My 5k PR is a 6:16 min/mile, and my 2nd fastest a 6:29 min/mile, and my official race 5k PR a 6:35 min/mile. So running an average of a 6:33 min/mile for 3 miles. A challenge indeed. I decided for the occasion to take out the Ferrari for a test run. Therefore, I went with my red Kinvara 8 race day shoes. I wanted to give myself the biggest leg up in this workout to hit the intervals. So, how'd it go?
T Pace = 6:33 min/mile
T Window = +/- 5 seconds (6:28-6:38)
R Pace = 5:28 min/mile (41 sec 200m)
R Window = +/- 1 second (40.0-42.9 sec)
I decided to change up my route from last week. The sustained T pace route is the same (circle around the park), but the R pace stretch of road has been changed. It used to be on a stretch of road that hasn't been repaved in a few years. So it's cracked and uneven. At this point, I'm attributing the hip issue to trying to run super fast on the uneven surface. The drawback of the new stretch of road for R is that it's a little out of the way. So while this workout was scheduled for 10.7 miles, I ended up running 11.8 miles because I had to run to and from the new R location.
1st R Set = 42, 42, 40, 40
The goal on the first set of R was to be conservative. I wanted to make sure that going that fast (5:28 min/mile) would not cause any issues with the hip. Thankfully after the first interval, I felt comfortable completing the workout as is. With a goal of 41 sec, I was comfortably at 4/4 with 42, 42, 40, and 40.
3 mile @ T = 6:27, 6:30, 6:30
Alright, so now the real workout started. I knew I could at least do one mile at 6:33 because last week was 4x1 mile. But this time it jumped to 3 straight miles. Three miles very close to my second fastest 5k time ever. So the first mile felt fine. I was able to complete it with a nice steady pace. Then the second mile came up. Was this where I crashed or held on? It felt surprisingly still comfortable. Not easy by any means, but sustainable. I just tried to stay relaxed. There were a few moments where my body started to rebel and really tell me it didn't want to keep going. But I pressed on. As I rounded the end of the second mile, I was starting to feel stronger. I felt in a rhythm and good. My pace started to slip a bit, but I was able to correct for it mid-mile and get it within desired range. Success! 2/3 intervals within range with the first only off by one second.
2x1 mile @ T = 6:32, 6:31
After a 3 minute rest, it was time to kick back into T pace. Now after the rest, would my body still be willing to commit to a 6:33 min/mile. Yes sir! While there was a bit more fluctuation during these two T miles, it was still a solid 6:32 and 6:31. Huzzah! 2/2 on the intervals. I felt strong and able to do more, but alas it was the end of the T pace and all that remained was the final R set.
2nd R Set = 44, 42, 42, 41
Because of the route, I had to run 0.5 miles just to get back to the R spot. So I was a little tight when I got there. I went with a semi-R effort to reinvigorate the muscles but not hurt anything. Then settled in for the remaining ones. 3/4 in range!
In total, 11/13 intervals within range! I questioned whether I could actually pull this off. But my body was willing and able to do it. Surprisingly, the T pace didn't actually feel that hard. It helps that it was a WC of 31 and I was wearing shorts and a tank. Alright, so the pace felt comfortable. But what did the HR data say? Well T pace should be around 157-160 (between HM and 10k pace). Today's T intervals were 145, 150, 146, 151, 151. Not sure what to make of this. That's marathon HR (148-152) or less. That's nuts??!?! Could I run a marathon at a 6:30 min/mile? I mean the data says, "maybe". But still... I certainly won't complain. I'm on the right path!
Predicted TRIMP = 196
Actual TRIMP = 179
With the HR running lower than expected, it's not surprising that there was a difference between predicted and actual.
Got home from the run and Steph had an email from the modeling agency. Steph and G were at a park a while ago and were approached by a woman who was best friends with modeling agency. Long story short, she had recommended Steph get in contact with the agency. We had mailed the modeling agency a few weeks ago, but never heard back from them. Then all of a sudden, Steph had an email saying they were hoping G and her could come out for a national tv ad audition in less than 12 hours. We hemmed and hawed, but on Wednesday morning we decided G would give it a go.
Wednesday
8:29 min/mile with 132 average HR. Originally scheduled for 6 miles, but I decided to go to 7 miles instead. WC 38, cloudy/night.
G went to the audition and as I said earlier, knocked it out of the park.
Thursday
2 miles WU + 7 miles @ M Tempo + 2 miles CD
WC of 11, wind of 15-20 mph, night
M Tempo = 6:58 min/mile
M Tempo Window = +/- 10 seconds (6:48-7:08)
COLD! Like REALLY COLD! Like I've run in colder, but I'm not ready for this kind of cold yet. I went with heavy tights, heavy columbia long sleeve, medium gloves, and hat. I felt reasonably comfortable throughout. Although the tights usually take a little bit of the "edge" off when I run (i.e. it makes it a little tougher).
M Tempo = 7:22, 6:58, 6:57, 7:09, 7:01, 6:58, 6:51
Well the first mile was a bit off. I saw it at 0.6 miles (just as I was about to start the uphill) and realized I was in the mid 7:30s. So I knew I needed to pick up the pace, but because of the uphill it wasn't going to be enough to get it within window (7:08). Oh well. Time to see if I can get the rest of them in the zone. I'll say it though. When it's dark out and COLD, it's really hard to check the pace on the watch often. So most of these winter runs end up being "blind" per se. I try to watch, but I can't always see it.
After the 7:22 things definitely settled down. The rest of the intervals were reasonable and in window except for one (7:09).
Predicted TRIMP = 169
Actual TRIMP = 162
Hard to say whether the new CR on the 3.1 mile loop is real or not. Because it says a 6:50 min/mile, but yet I never averaged that for any mile. You might have noticed the left ear of my bunny has been truncated (and the right elongated). They're building a new bank HQ in the spot between and they took away my nice turnaround road loop there at the top of the left ear. BOO! And it's suppose to be until 2019...
HR averaged around 150 which is right on target for marathon tempo. Solid run overall.
Friday
The family got UW basketball tickets. Steph bought them for charity through her bookstore. Since the game started at 6pm, the only way to sneak a run in was either 4:00am or in-between getting off work and before the game. Running in Madison it is. I decided to do just an easy out and back route that was one mile long. It's part of the 10k route that I'll do in March so it was some good practice. It also has one of the nastiest hills on campus (0.2 miles, 12.2% grade, 90 foot gain). I decided to do that hill multiple times!
6 miles @ 8:03 min/mile with 143 average HR. It was a WC of 17.
We had fun at the basketball game. Although towards the end G was getting squirrely and wanted to leave. "Those other people are leaving, why can't we?"
And yes, I see the guy behind us...
Saturday
Steph had to leave for work at 7am so I needed to do an early morning run. I was up at 4:45 and decided to maximize the time from walking out the door to getting home. So instead of 6 miles, it ended up being 9 miles. Walked in the door at 6:57am. Average 8:06 min/mile with 137 average HR. WC of 14 with 15-17 mph winds. UGH! Winter is here way too early.
Mid-day Steph received an email from the person who recommended we talk to the agency. She said her and the owner of the agency got in touch since the audition and the owner said that G did so well. She went as far as to say she is likely in the top 2 (maybe even favorite) at this point in time. It'll come down to a few factors. We did look up the agency and they have an "A" on the BBB and according to random reviews online other people confirm they are legit and never ask for a penny from the talent. They make their money from the businesses looking for talent. ACK! She heads back on Wednesday for final auditions.
Sunday
53 days to go!
12 miles @ LR
WC of 34, no wind, cloudy
LR Pace = 7:35 min/mile
LR Window = +/- 10 sec (7:25-7:45)
Solid run overall. I decided to up the mileage this week slightly versus the original plan because I felt like I was in a good place. So yesterday's easy run was a fatigue inducer at 9 miles vs the originally scheduled 6 miles. I could certainly feel it this morning as this did not feel like a fresh run. I'm starting to realize I really handicapped myself last training cycle by not increasing the easy days slightly (specifically the Saturday run up to the 90 min max). This 12 miler definitely felt more difficult than most of the long runs over the summer. Not a bad difficult, just a fatigue induced
LR = 7:31, 7:36, 7:30, 7:34, 7:37, 7:40, 7:32, 7:37, 7:31, 7:29, 7:30
HR was a tad high over historical (138-142) with an average of 144-146. The average pace was 7:33.
Predicted TRIMP = 170
Actual TRIMP = 185
Further verification that this run was a bit harder than expected. Nothing to do with the conditions (near perfect 30s, no wind, cloudy), so likely more to do with being fatigue induced.
Predicted Weekly TRIMP load = 740
Actual Weekly TRIMP load = 840
As intended entering the week, it was harder than originally scheduled. I've gained 24 "Fitness" points over the last 4 weeks. Still in the "optimal" zone for Form with a -23.4 after today. All in all, making the progress towards being ready to attack Dopey (in the nicest way possible!) This marks the end of the building back up phase. Now comes the real stuff. The remaining weeks are over 60 miles and 8 hours each. It's about to get real.
Weight wise I'm down to 162.6 on Sunday morning. Another 1.4 pounds down from last week and still on track for 1 pound per week (goal weight 163 this Sunday). I can definitely start to tell a difference. It's only a few shed pounds, but I can tell the difference. Just looking to shed a few more pounds and then maintain.
Date - Day - Scheduled Workout (Intervals within desired pace)
11/6/17 - M - MBW
11/7/17 - T - 2 mi @ WU + 4 x 200 @ R w/ 200 RI @ WU + 3 miles @ T + 3 min REST + 2 x 1 mi @ T w/ 0.1 mi RI + 4 x 200 @ R w/ 200 RI @ WU + 2 mi @ CD (11/13)
11/8/17 - W - 7 miles @ 7:54-8:28 min/mile
11/9/17 - R - 2 mile WU + 7 miles @ M Tempo + 2 mile CD (5/7)
11/10/17 - F - 6 miles @ 7:54-8:28 min/mile
11/11/17 - Sat - 9 miles @ 7:54-8:28 min/mile + MBW
11/12/17 - Sun - 12 miles @ 7:35 min/mile (11/11)
11/13/17 - M - MBW
Total (training) mileage = 57.0 miles
Number of SOS intervals within pace = 27/31 (87%)
Monday
Normal medicine ball workout
Tuesday
2 mi WU + 4x200m w/200m RI + 3mi @ T + 3 min Rest + 2x1mi @ T w/ 1 min RI + 4x200m w/200m RI + 2 mi CD
Wind Chill of 31F
I wasn't sure what was going to happen with this run. The hip still felt 99%. The 3 miles at T was going to be a massive challenge. My 5k PR is a 6:16 min/mile, and my 2nd fastest a 6:29 min/mile, and my official race 5k PR a 6:35 min/mile. So running an average of a 6:33 min/mile for 3 miles. A challenge indeed. I decided for the occasion to take out the Ferrari for a test run. Therefore, I went with my red Kinvara 8 race day shoes. I wanted to give myself the biggest leg up in this workout to hit the intervals. So, how'd it go?
T Pace = 6:33 min/mile
T Window = +/- 5 seconds (6:28-6:38)
R Pace = 5:28 min/mile (41 sec 200m)
R Window = +/- 1 second (40.0-42.9 sec)
I decided to change up my route from last week. The sustained T pace route is the same (circle around the park), but the R pace stretch of road has been changed. It used to be on a stretch of road that hasn't been repaved in a few years. So it's cracked and uneven. At this point, I'm attributing the hip issue to trying to run super fast on the uneven surface. The drawback of the new stretch of road for R is that it's a little out of the way. So while this workout was scheduled for 10.7 miles, I ended up running 11.8 miles because I had to run to and from the new R location.
1st R Set = 42, 42, 40, 40
The goal on the first set of R was to be conservative. I wanted to make sure that going that fast (5:28 min/mile) would not cause any issues with the hip. Thankfully after the first interval, I felt comfortable completing the workout as is. With a goal of 41 sec, I was comfortably at 4/4 with 42, 42, 40, and 40.
3 mile @ T = 6:27, 6:30, 6:30
Alright, so now the real workout started. I knew I could at least do one mile at 6:33 because last week was 4x1 mile. But this time it jumped to 3 straight miles. Three miles very close to my second fastest 5k time ever. So the first mile felt fine. I was able to complete it with a nice steady pace. Then the second mile came up. Was this where I crashed or held on? It felt surprisingly still comfortable. Not easy by any means, but sustainable. I just tried to stay relaxed. There were a few moments where my body started to rebel and really tell me it didn't want to keep going. But I pressed on. As I rounded the end of the second mile, I was starting to feel stronger. I felt in a rhythm and good. My pace started to slip a bit, but I was able to correct for it mid-mile and get it within desired range. Success! 2/3 intervals within range with the first only off by one second.
2x1 mile @ T = 6:32, 6:31
After a 3 minute rest, it was time to kick back into T pace. Now after the rest, would my body still be willing to commit to a 6:33 min/mile. Yes sir! While there was a bit more fluctuation during these two T miles, it was still a solid 6:32 and 6:31. Huzzah! 2/2 on the intervals. I felt strong and able to do more, but alas it was the end of the T pace and all that remained was the final R set.
2nd R Set = 44, 42, 42, 41
Because of the route, I had to run 0.5 miles just to get back to the R spot. So I was a little tight when I got there. I went with a semi-R effort to reinvigorate the muscles but not hurt anything. Then settled in for the remaining ones. 3/4 in range!
In total, 11/13 intervals within range! I questioned whether I could actually pull this off. But my body was willing and able to do it. Surprisingly, the T pace didn't actually feel that hard. It helps that it was a WC of 31 and I was wearing shorts and a tank. Alright, so the pace felt comfortable. But what did the HR data say? Well T pace should be around 157-160 (between HM and 10k pace). Today's T intervals were 145, 150, 146, 151, 151. Not sure what to make of this. That's marathon HR (148-152) or less. That's nuts??!?! Could I run a marathon at a 6:30 min/mile? I mean the data says, "maybe". But still... I certainly won't complain. I'm on the right path!
Predicted TRIMP = 196
Actual TRIMP = 179
With the HR running lower than expected, it's not surprising that there was a difference between predicted and actual.
Got home from the run and Steph had an email from the modeling agency. Steph and G were at a park a while ago and were approached by a woman who was best friends with modeling agency. Long story short, she had recommended Steph get in contact with the agency. We had mailed the modeling agency a few weeks ago, but never heard back from them. Then all of a sudden, Steph had an email saying they were hoping G and her could come out for a national tv ad audition in less than 12 hours. We hemmed and hawed, but on Wednesday morning we decided G would give it a go.
Wednesday
8:29 min/mile with 132 average HR. Originally scheduled for 6 miles, but I decided to go to 7 miles instead. WC 38, cloudy/night.
G went to the audition and as I said earlier, knocked it out of the park.
Thursday
2 miles WU + 7 miles @ M Tempo + 2 miles CD
WC of 11, wind of 15-20 mph, night
M Tempo = 6:58 min/mile
M Tempo Window = +/- 10 seconds (6:48-7:08)
COLD! Like REALLY COLD! Like I've run in colder, but I'm not ready for this kind of cold yet. I went with heavy tights, heavy columbia long sleeve, medium gloves, and hat. I felt reasonably comfortable throughout. Although the tights usually take a little bit of the "edge" off when I run (i.e. it makes it a little tougher).
M Tempo = 7:22, 6:58, 6:57, 7:09, 7:01, 6:58, 6:51
Well the first mile was a bit off. I saw it at 0.6 miles (just as I was about to start the uphill) and realized I was in the mid 7:30s. So I knew I needed to pick up the pace, but because of the uphill it wasn't going to be enough to get it within window (7:08). Oh well. Time to see if I can get the rest of them in the zone. I'll say it though. When it's dark out and COLD, it's really hard to check the pace on the watch often. So most of these winter runs end up being "blind" per se. I try to watch, but I can't always see it.
After the 7:22 things definitely settled down. The rest of the intervals were reasonable and in window except for one (7:09).
Predicted TRIMP = 169
Actual TRIMP = 162
Hard to say whether the new CR on the 3.1 mile loop is real or not. Because it says a 6:50 min/mile, but yet I never averaged that for any mile. You might have noticed the left ear of my bunny has been truncated (and the right elongated). They're building a new bank HQ in the spot between and they took away my nice turnaround road loop there at the top of the left ear. BOO! And it's suppose to be until 2019...
HR averaged around 150 which is right on target for marathon tempo. Solid run overall.
Friday
The family got UW basketball tickets. Steph bought them for charity through her bookstore. Since the game started at 6pm, the only way to sneak a run in was either 4:00am or in-between getting off work and before the game. Running in Madison it is. I decided to do just an easy out and back route that was one mile long. It's part of the 10k route that I'll do in March so it was some good practice. It also has one of the nastiest hills on campus (0.2 miles, 12.2% grade, 90 foot gain). I decided to do that hill multiple times!
6 miles @ 8:03 min/mile with 143 average HR. It was a WC of 17.
We had fun at the basketball game. Although towards the end G was getting squirrely and wanted to leave. "Those other people are leaving, why can't we?"
And yes, I see the guy behind us...
Saturday
Steph had to leave for work at 7am so I needed to do an early morning run. I was up at 4:45 and decided to maximize the time from walking out the door to getting home. So instead of 6 miles, it ended up being 9 miles. Walked in the door at 6:57am. Average 8:06 min/mile with 137 average HR. WC of 14 with 15-17 mph winds. UGH! Winter is here way too early.
Mid-day Steph received an email from the person who recommended we talk to the agency. She said her and the owner of the agency got in touch since the audition and the owner said that G did so well. She went as far as to say she is likely in the top 2 (maybe even favorite) at this point in time. It'll come down to a few factors. We did look up the agency and they have an "A" on the BBB and according to random reviews online other people confirm they are legit and never ask for a penny from the talent. They make their money from the businesses looking for talent. ACK! She heads back on Wednesday for final auditions.
Sunday
53 days to go!
12 miles @ LR
WC of 34, no wind, cloudy
LR Pace = 7:35 min/mile
LR Window = +/- 10 sec (7:25-7:45)
Solid run overall. I decided to up the mileage this week slightly versus the original plan because I felt like I was in a good place. So yesterday's easy run was a fatigue inducer at 9 miles vs the originally scheduled 6 miles. I could certainly feel it this morning as this did not feel like a fresh run. I'm starting to realize I really handicapped myself last training cycle by not increasing the easy days slightly (specifically the Saturday run up to the 90 min max). This 12 miler definitely felt more difficult than most of the long runs over the summer. Not a bad difficult, just a fatigue induced
LR = 7:31, 7:36, 7:30, 7:34, 7:37, 7:40, 7:32, 7:37, 7:31, 7:29, 7:30
HR was a tad high over historical (138-142) with an average of 144-146. The average pace was 7:33.
Predicted TRIMP = 170
Actual TRIMP = 185
Further verification that this run was a bit harder than expected. Nothing to do with the conditions (near perfect 30s, no wind, cloudy), so likely more to do with being fatigue induced.
Predicted Weekly TRIMP load = 740
Actual Weekly TRIMP load = 840
As intended entering the week, it was harder than originally scheduled. I've gained 24 "Fitness" points over the last 4 weeks. Still in the "optimal" zone for Form with a -23.4 after today. All in all, making the progress towards being ready to attack Dopey (in the nicest way possible!) This marks the end of the building back up phase. Now comes the real stuff. The remaining weeks are over 60 miles and 8 hours each. It's about to get real.
Weight wise I'm down to 162.6 on Sunday morning. Another 1.4 pounds down from last week and still on track for 1 pound per week (goal weight 163 this Sunday). I can definitely start to tell a difference. It's only a few shed pounds, but I can tell the difference. Just looking to shed a few more pounds and then maintain.
JulieODC
DIS Veteran
- Joined
- Aug 6, 2009
Wow - great week all around for training and for G!
And totally agree about winter making itself known way too early! We had a cold snap hit this weekend in MA - likely your weather came our way! Had to hit the basement to find my hat and gloves before running on Saturday.
And totally agree about winter making itself known way too early! We had a cold snap hit this weekend in MA - likely your weather came our way! Had to hit the basement to find my hat and gloves before running on Saturday.
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Thanks!
If that's the case, then you'll get some reprieve later in the week as we've got some 40s headed our way. From the weather services, it seems as if this winter is going to be up and down all the way through. So we better get used to some periodization of our weather.
roxymama
DIS Veteran
- Joined
- Feb 26, 2015
As @michigandergirl would say "You made that Tuesday training run your B**ch!"
Great job on fitting in all those workouts considering having to make a bunch of route and time of day adjustments.
And I think I've been dis-brainwashed because when you were talking about the BBB (better business bureau) I legit read it as (bibbido bobbidi boutique) D'oh
So with WDW marathon being the next rundisney race in the lineup...how many bananas have you ordered?
Great job on fitting in all those workouts considering having to make a bunch of route and time of day adjustments.
And I think I've been dis-brainwashed because when you were talking about the BBB (better business bureau) I legit read it as (bibbido bobbidi boutique) D'oh
So with WDW marathon being the next rundisney race in the lineup...how many bananas have you ordered?
michigandergirl
DIS Veteran
- Joined
- Mar 28, 2013
Agree, last week was too cold too soon! This week looks better with temps in the 30's & 40's. My nose always runs in cold weather and last week I kept forgetting to bring tissues with me, so I just had to use the gloves & sleeves. Also I'm a little out of practice with the snot rockets...
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
Thanks! It was a fun game!
Thanks! All about trying to find the right balance.
LOL!
10 Pounds!
Agree, last week was too cold too soon! This week looks better with temps in the 30's & 40's. My nose always runs in cold weather and last week I kept forgetting to bring tissues with me, so I just had to use the gloves & sleeves. Also I'm a little out of practice with the snot rockets...
My nose runs too! Haven't ever been able to figure out why, but it runs like crazy when the temp gets under like 50/60. Snot rockets and I are best friends. Just make sure when you're pacing a friend not to friendly fire.
roxymama
DIS Veteran
- Joined
- Feb 26, 2015
Is your nose on a Dopeybadger training plan as well?
(I'm a nose-bleeder in the dry winter, so at least we can all be the "cool kids" together.)
DopeyBadger
Imagathoner
- Joined
- Oct 15, 2015
52 Days to Go (Auditions?!?!)
View attachment 283043
Date - Day - Scheduled Workout (Intervals within desired pace)
11/6/17 - M - MBW
11/7/17 - T - 2 mi @ WU + 4 x 200 @ R w/ 200 RI @ WU + 3 miles @ T + 3 min REST + 2 x 1 mi @ T w/ 0.1 mi RI + 4 x 200 @ R w/ 200 RI @ WU + 2 mi @ CD (11/13)
11/8/17 - W - 7 miles @ 7:54-8:28 min/mile
11/9/17 - R - 2 mile WU + 7 miles @ M Tempo + 2 mile CD (5/7)
11/10/17 - F - 6 miles @ 7:54-8:28 min/mile
11/11/17 - Sat - 9 miles @ 7:54-8:28 min/mile + MBW
11/12/17 - Sun - 12 miles @ 7:35 min/mile (11/11)
11/13/17 - M - MBW
Total (training) mileage = 57.0 miles
Number of SOS intervals within pace = 27/31 (87%)
Monday
Normal medicine ball workout
Tuesday
2 mi WU + 4x200m w/200m RI + 3mi @ T + 3 min Rest + 2x1mi @ T w/ 1 min RI + 4x200m w/200m RI + 2 mi CD
Wind Chill of 31F
I wasn't sure what was going to happen with this run. The hip still felt 99%. The 3 miles at T was going to be a massive challenge. My 5k PR is a 6:16 min/mile, and my 2nd fastest a 6:29 min/mile, and my official race 5k PR a 6:35 min/mile. So running an average of a 6:33 min/mile for 3 miles. A challenge indeed. I decided for the occasion to take out the Ferrari for a test run. Therefore, I went with my red Kinvara 8 race day shoes. I wanted to give myself the biggest leg up in this workout to hit the intervals. So, how'd it go?
T Pace = 6:33 min/mile
T Window = +/- 5 seconds (6:28-6:38)
R Pace = 5:28 min/mile (41 sec 200m)
R Window = +/- 1 second (40.0-42.9 sec)
I decided to change up my route from last week. The sustained T pace route is the same (circle around the park), but the R pace stretch of road has been changed. It used to be on a stretch of road that hasn't been repaved in a few years. So it's cracked and uneven. At this point, I'm attributing the hip issue to trying to run super fast on the uneven surface. The drawback of the new stretch of road for R is that it's a little out of the way. So while this workout was scheduled for 10.7 miles, I ended up running 11.8 miles because I had to run to and from the new R location.
1st R Set = 42, 42, 40, 40
The goal on the first set of R was to be conservative. I wanted to make sure that going that fast (5:28 min/mile) would not cause any issues with the hip. Thankfully after the first interval, I felt comfortable completing the workout as is. With a goal of 41 sec, I was comfortably at 4/4 with 42, 42, 40, and 40.
3 mile @ T = 6:27, 6:30, 6:30
Alright, so now the real workout started. I knew I could at least do one mile at 6:33 because last week was 4x1 mile. But this time it jumped to 3 straight miles. Three miles very close to my second fastest 5k time ever. So the first mile felt fine. I was able to complete it with a nice steady pace. Then the second mile came up. Was this where I crashed or held on? It felt surprisingly still comfortable. Not easy by any means, but sustainable. I just tried to stay relaxed. There were a few moments where my body started to rebel and really tell me it didn't want to keep going. But I pressed on. As I rounded the end of the second mile, I was starting to feel stronger. I felt in a rhythm and good. My pace started to slip a bit, but I was able to correct for it mid-mile and get it within desired range. Success! 2/3 intervals within range with the first only off by one second.
2x1 mile @ T = 6:32, 6:31
After a 3 minute rest, it was time to kick back into T pace. Now after the rest, would my body still be willing to commit to a 6:33 min/mile. Yes sir! While there was a bit more fluctuation during these two T miles, it was still a solid 6:32 and 6:31. Huzzah! 2/2 on the intervals. I felt strong and able to do more, but alas it was the end of the T pace and all that remained was the final R set.
2nd R Set = 44, 42, 42, 41
Because of the route, I had to run 0.5 miles just to get back to the R spot. So I was a little tight when I got there. I went with a semi-R effort to reinvigorate the muscles but not hurt anything. Then settled in for the remaining ones. 3/4 in range!
In total, 11/13 intervals within range! I questioned whether I could actually pull this off. But my body was willing and able to do it. Surprisingly, the T pace didn't actually feel that hard. It helps that it was a WC of 31 and I was wearing shorts and a tank. Alright, so the pace felt comfortable. But what did the HR data say? Well T pace should be around 157-160 (between HM and 10k pace). Today's T intervals were 145, 150, 146, 151, 151. Not sure what to make of this. That's marathon HR (148-152) or less. That's nuts??!?! Could I run a marathon at a 6:30 min/mile? I mean the data says, "maybe". But still... I certainly won't complain. I'm on the right path!
Predicted TRIMP = 196
Actual TRIMP = 179
With the HR running lower than expected, it's not surprising that there was a difference between predicted and actual.
Got home from the run and Steph had an email from the modeling agency. Steph and G were at a park a while ago and were approached by a woman who was best friends with modeling agency. Long story short, she had recommended Steph get in contact with the agency. We had mailed the modeling agency a few weeks ago, but never heard back from them. Then all of a sudden, Steph had an email saying they were hoping G and her could come out for a national tv ad audition in less than 12 hours. We hemmed and hawed, but on Wednesday morning we decided G would give it a go.
Wednesday
8:29 min/mile with 132 average HR. Originally scheduled for 6 miles, but I decided to go to 7 miles instead. WC 38, cloudy/night.
G went to the audition and as I said earlier, knocked it out of the park.
Thursday
2 miles WU + 7 miles @ M Tempo + 2 miles CD
WC of 11, wind of 15-20 mph, night
M Tempo = 6:58 min/mile
M Tempo Window = +/- 10 seconds (6:48-7:08)
COLD! Like REALLY COLD! Like I've run in colder, but I'm not ready for this kind of cold yet. I went with heavy tights, heavy columbia long sleeve, medium gloves, and hat. I felt reasonably comfortable throughout. Although the tights usually take a little bit of the "edge" off when I run (i.e. it makes it a little tougher).
M Tempo = 7:22, 6:58, 6:57, 7:09, 7:01, 6:58, 6:51
Well the first mile was a bit off. I saw it at 0.6 miles (just as I was about to start the uphill) and realized I was in the mid 7:30s. So I knew I needed to pick up the pace, but because of the uphill it wasn't going to be enough to get it within window (7:08). Oh well. Time to see if I can get the rest of them in the zone. I'll say it though. When it's dark out and COLD, it's really hard to check the pace on the watch often. So most of these winter runs end up being "blind" per se. I try to watch, but I can't always see it.
After the 7:22 things definitely settled down. The rest of the intervals were reasonable and in window except for one (7:09).
Predicted TRIMP = 169
Actual TRIMP = 162
Hard to say whether the new CR on the 3.1 mile loop is real or not. Because it says a 6:50 min/mile, but yet I never averaged that for any mile. You might have noticed the left ear of my bunny has been truncated (and the right elongated). They're building a new bank HQ in the spot between and they took away my nice turnaround road loop there at the top of the left ear. BOO! And it's suppose to be until 2019...
HR averaged around 150 which is right on target for marathon tempo. Solid run overall.
Friday
The family got UW basketball tickets. Steph bought them for charity through her bookstore. Since the game started at 6pm, the only way to sneak a run in was either 4:00am or in-between getting off work and before the game. Running in Madison it is. I decided to do just an easy out and back route that was one mile long. It's part of the 10k route that I'll do in March so it was some good practice. It also has one of the nastiest hills on campus (0.2 miles, 12.2% grade, 90 foot gain). I decided to do that hill multiple times!
6 miles @ 8:03 min/mile with 143 average HR. It was a WC of 17.
We had fun at the basketball game. Although towards the end G was getting squirrely and wanted to leave. "Those other people are leaving, why can't we?"
View attachment 283041
And yes, I see the guy behind us...
View attachment 283042
Saturday
Steph had to leave for work at 7am so I needed to do an early morning run. I was up at 4:45 and decided to maximize the time from walking out the door to getting home. So instead of 6 miles, it ended up being 9 miles. Walked in the door at 6:57am. Average 8:06 min/mile with 137 average HR. WC of 14 with 15-17 mph winds. UGH! Winter is here way too early.
Mid-day Steph received an email from the person who recommended we talk to the agency. She said her and the owner of the agency got in touch since the audition and the owner said that G did so well. She went as far as to say she is likely in the top 2 (maybe even favorite) at this point in time. It'll come down to a few factors. We did look up the agency and they have an "A" on the BBB and according to random reviews online other people confirm they are legit and never ask for a penny from the talent. They make their money from the businesses looking for talent. ACK! She heads back on Wednesday for final auditions.
Sunday
53 days to go!
12 miles @ LR
WC of 34, no wind, cloudy
LR Pace = 7:35 min/mile
LR Window = +/- 10 sec (7:25-7:45)
Solid run overall. I decided to up the mileage this week slightly versus the original plan because I felt like I was in a good place. So yesterday's easy run was a fatigue inducer at 9 miles vs the originally scheduled 6 miles. I could certainly feel it this morning as this did not feel like a fresh run. I'm starting to realize I really handicapped myself last training cycle by not increasing the easy days slightly (specifically the Saturday run up to the 90 min max). This 12 miler definitely felt more difficult than most of the long runs over the summer. Not a bad difficult, just a fatigue induced
LR = 7:31, 7:36, 7:30, 7:34, 7:37, 7:40, 7:32, 7:37, 7:31, 7:29, 7:30
HR was a tad high over historical (138-142) with an average of 144-146. The average pace was 7:33.
Predicted TRIMP = 170
Actual TRIMP = 185
Further verification that this run was a bit harder than expected. Nothing to do with the conditions (near perfect 30s, no wind, cloudy), so likely more to do with being fatigue induced.
Predicted Weekly TRIMP load = 740
Actual Weekly TRIMP load = 840
As intended entering the week, it was harder than originally scheduled. I've gained 24 "Fitness" points over the last 4 weeks. Still in the "optimal" zone for Form with a -23.4 after today. All in all, making the progress towards being ready to attack Dopey (in the nicest way possible!) This marks the end of the building back up phase. Now comes the real stuff. The remaining weeks are over 60 miles and 8 hours each. It's about to get real.
Weight wise I'm down to 162.6 on Sunday morning. Another 1.4 pounds down from last week and still on track for 1 pound per week (goal weight 163 this Sunday). I can definitely start to tell a difference. It's only a few shed pounds, but I can tell the difference. Just looking to shed a few more pounds and then maintain.
You are an inspiration.
Next.... GO Gigi!!!! Hoping Wednesday brings great news!!!!
As for the nose running. UGH. Mine starts running when I start running and is worse in the cold. Anything under 65 degrees is ugly although I run faster the colder it is! To make it worse...my eyes run too. When I'm done with a run I can barely see through my glasses. Can't do contacs due to irritation and dry eye. UGH.
Anyway, I sorta admire that ability to shoot the snots. LOL. I am afraid to even try. I just carry tissues with me. But when I get all sweaty the tissues sorta disintegrate. I have found that carrying napkins or paper towels is usually better. Yes the texture is rougher, but they don't just disintegrate on me and leave me with pieces of tissue all over. I guess I need to work on the shooting snot or spitting thing. (ew). LOL.
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