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

[Anisum]

Also, you may know this already, but I read somewhere that pinching the rim of a cup into a triangle shape (kind of like the flap of a milk carton) makes it easier to drink on the go. I haven't tried it (I opted to carry a hydration pack so that I could have water on demand), but I know some runners who swear by it.

That's my go-to. Success varies.

Hahaha, sometimes autocorrect fails are actually successes!!!

This is true. You may have a moneymaking product on your hands. Now you just have to develop your invention.

 

[DopeyBadger]

Fun fact #22 There is a specific ray called the Descarte or rainbow ray and much of the sunlight as it is refracted and reflected through the raindrop is focused along this ray. Thus the reflected light is diffuse and weaker except near the direction of this rainbow ray. And that's why a rainbow is called a rainbow!

Fun fact #21 Secondary rainbows are caused by a double reflection of sunlight inside the raindrops, and are centered on the sun itself. They are about 127° (violet) to 130° (red) wide. Since this is more than 90°, they are seen on the same side of the sky as the primary rainbow, about 10° above it at apparent angles of 50–53°.

I've often wondered if rainbows were "two-sided" but always believed they were not. "Two-sided" being that the rainbow can be seen at equidistance on both sides of the location of the water droplets. This would seem to state that they are indeed not "two-sided".

Fun fact #20 Unicorns poop rainbows. I'm pretty sure what you saw was a SIGN from the race gods.

I'm glad the rum gum worked out for you. I can't imagine chewing while running for 5 miles so I get what you are saying about choosing breathing. I had just part of a caffeinated gel at mile 4.5ish last night and part of another after mile 8 and couldn't get myself to fall asleep until past midnight (gah!) My end miles went well, but I think I will also stick with the caffeine for morning races only.

Agreed, it seems like a nice addition for racing. Definitely didn't feel the gum was really all that chewable after 5-8 minutes. Pretty stiff at that point. Luckily, I haven't that up all night effect from it.

Also had to laugh that you did the water cup trial because last night I was also trying to make myself drink from my hand held bottle while running instead of walking to do it. Gotta think of all the things to shave off those seconds, right?

When the prediction model says 2:59:13 is best case scenario then it really does mean every second matters. I know that seems like a case of over-preparing or...

I like the water cup trials. Knowing your water obtaining strategy is very important.

Agreed!

I have some run gum and I haven't tried it yet but your success (despite the chewing thing being weird) makes me interested in trying it.

Depending on how you tolerate caffeine, I think you might find it useful. I just caution to be wary it may mask the feeling of fatigue (which is an important indicator). Although maybe this was just my experience.

Where do I buy this delicious gum?

Someone beat you to it....

Wow, sounds like a tough, but strong week.

Peak HM Tempo, a Progression run that has alluded me, and the peak of the long run with a fast finish. Agreed! When I look back I appreciate it a bit more that I was able to survive. Now time to thrive.

You're getting so strong heading in to your race, can't wait to see that victory lap.

Also, you may know this already, but I read somewhere that pinching the rim of a cup into a triangle shape (kind of like the flap of a milk carton) makes it easier to drink on the go. I haven't tried it (I opted to carry a hydration pack so that I could have water on demand), but I know some runners who swear by it.

That's what I attempted.

 

[DopeyBadger]

Just thought I would do a public update. I know you have not had one for a while, but you do follow strava. In general hitting things. This was a tough week, lots of miles, and I was feeling it. Did a good 14 miler though. Had some tough wind starting at mile 7. I knew that was coming. Did good with nutrition, I did some test runs with it. I prefer liquid nutrition usually but wanted to give my gels a try in case I need it for the race. It actually worked good. I took one at mile 8. I felt pretty good and more importantly no GI issues. I took water for the miles before and then at 10 I hit my liquid nutrition. Overall I feel decent. Tired and wiped out but not injured though my butt bothers me if I sit too long.

Fun stuff for the next few days, glad it's a recovery week. I think tomorrow I will have to Treadmill run, glad it's only 5 miles at EA. Tuesday I have no idea. We will be hit with the storm, its path has changed so not as bad as expected but lots of rain and 55 mph wind gusts. Hoping I can treadmill run on Tuesday as well but concerns here are power. All I can do is wait it out and see. I definitely can't pull up y Tuesday run to tomorrow, will hope for the best.

Did get the dogs walked, cleared off the balcony, and went to the grocery store. We are ready, so hopefully not as bad as everyone is saying. They have hyped it up a lot.

Good luck everyone and those in the path of the storm stay safe.

All sounds good. Looks like you're right on track. Stay safe!

 

[michigandergirl]

 

[garneska]

I did a TM run Monday morning. At 7 am winds were only 18 mph with rain and cold. I could have run outside but wimped out.

The storm really picked up about 2 as predicted. It was crazy. We had sustained wind of 40 mph with gusts of 60. In general the issue was the falling trees, with said trees taking power lines with. We made it till 5:15 pm, then the power went out. I can see the tree laying on the power line.

It's morning still no power, but rain should end soon. Will definitely wait till we have light to get that run in today. Am thinking lunch time.

 

[DopeyBadger]

I did a TM run Monday morning. At 7 am winds were only 18 mph with rain and cold. I could have run outside but wimped out.

The storm really picked up about 2 as predicted. It was crazy. We had sustained wind of 40 mph with gusts of 60. In general the issue was the falling trees, with said trees taking power lines with. We made it till 5:15 pm, then the power went out. I can see the tree laying on the power line.

It's morning still no power, but rain should end soon. Will definitely wait till we have light to get that run in today. Am thinking lunch time.

Glad to hear you're safe!

 

[roxymama]

Fun fact #19 (you're in the teens!): There are currently 94 lighthouses along the lakefront of Lake Michigan. The first American lighthouse was built along Boston Harbor in 1716. Little Brewster Island is where the first lighthouse was ever built in what is now the United States. While that lighthouse is long gone, the current island's resident is actually the second-oldest working lighthouse in the United States, dating back to 1783.

 

[Anisum]

Fun fact #19 (you're in the teens!): There are currently 94 lighthouses along the lakefront of Lake Michigan. The first American lighthouse was built along Boston Harbor in 1716. Little Brewster Island is where the first lighthouse was ever built in what is now the United States. While that lighthouse is long gone, the current island's resident is actually the second-oldest working lighthouse in the United States, dating back to 1783.

This fact needs more unicorns.

 

[roxymama]

This fact needs more unicorns.

How's this?

 

[Anisum]

How's this?

Much improved. I am glad to approve of this fact as it has now reached the standards I expect from you.

 

[garneska]

Run today was tough. Had to do it after work. It was still drizzling and windy. I could not run in the park with all the down trees. Am glad the beltline was clear. I just did nit want to do it, but skipping does not get you closer to BQ. I even hit my paces.

Still have no power but was able to get a quick but warm shower. Hopefully have some news about power tomorrow. Otherwise I may be making plans to stay with my family.

 

[canglim52]

Also, you may know this already, but I read somewhere that pinching the rim of a cup into a triangle shape (kind of like the flap of a milk carton) makes it easier to drink on the go. I haven't tried it (I opted to carry a hydration pack so that I could have water on demand), but I know some runners who swear by it

I tried this on my 10 mile race and it definitely helped a lot!

 

[roxymama]

Fun fact #18: Unicorns sparkle when they are poised to kill.

(this is an actual fact I found on the internet so it must be true. Also probably don't get too close to a sparkling unicorn.)

 

[cadek]

Late to the party here... I read the beginning of your training log, and your 2017 report, but if I want to get anything done today I'll have to skip the other 100 pages! I admire your dedication to your training and improving your race times! I love how you display your medals and finish times! I remember those days of carrying kids and them only wanting mom to hold them. It's amazing what a difference a year makes, and it should get better!

I admit my goals are the opposite of yours and plan for this to be my slowest half and full marathon. I want to stop for characters and just take it all in. I've gotten away from road races and found I love the trails, and so do my legs. I ran myself into shin splints and tibial stress fractures. Since then I've slowed down and it has allowed me to run more miles than before, without injury. I've been running by heart rate zones, but might try working some speed into my runs. I'm a little concerned I'll start feeling those shin splints again.

I look forward to following along!

 

[DopeyBadger]

Late to the party here...

I read the beginning of your training log, and your 2017 report, but if I want to get anything done today I'll have to skip the other 100 pages!

Mostly a stream of #math, incoherent rambling, training summaries, and race reports. Now you're all caught up!

I admire your dedication to your training and improving your race times!

Thanks! It's been a long and fulfilling journey with a major crossroads in 18 days.

I love how you display your medals and finish times!

The times have always mattered so much to me, so it was nice to find a way to represent that.

I remember those days of carrying kids and them only wanting mom to hold them. It's amazing what a difference a year makes, and it should get better!

We're hoping! They're coming with in January 2018 again and we think it'll be different this time because she's grown up so much since then.

I admit my goals are the opposite of yours and plan for this to be my slowest half and full marathon. I want to stop for characters and just take it all in.

I can appreciate that. I think that's the beauty of the Disney races is because there's certainly more than one way to enjoy them. Maybe I'll stop for a character this time since it might be my last Disney race in a while, maybe....

I've gotten away from road races and found I love the trails, and so do my legs. I ran myself into shin splints and tibial stress fractures. Since then I've slowed down and it has allowed me to run more miles than before, without injury. I've been running by heart rate zones, but might try working some speed into my runs. I'm a little concerned I'll start feeling those shin splints again.

I can appreciate attempting to avoid shin splints and stress fractures for sure. We'll see what the future holds for me and maybe I'll take some trial races into my future routine. I'm not terribly good at them because I have a very low ground clearance on my stride.

I look forward to following along!

Looking forward to hearing more from you!

 

[dancingtodisney]

Hey!!

Congratulations on your progression run!! You smashed it!!

I'm just always so amazed when I read your updates and geek in me loves all the number crunching (who says accountants are boring?!)

I know you at a super critical point in your training now but I was hoping you might have time for some advice for me. Running the Disneyland Paris weekend in a week and I'm really undertrained due to the double hamstring tear, not worried about finishing but it's going to be LONG. As you know Dad (@Declanb) was training really hard but had a serious set back with injury too but he's still lightyears ahead in terms of fitness and speed and my sister has also struggled a bit with injury but has a lot more miles under her belt in the run up to Paris.

I have 5 weeks between Paris and Orlando (Wine & Dine Half) plus a 6th week in Orlando before the runs... Any tips on how to train during that time?

**side note @roxymama your facts are giving me so much joy!!

 

[roxymama]

**side note @roxymama your facts are giving me so much joy!!

Excellent!
Fun Fact #17 Unicorns are very rare (if you don't cook them long enough)

 

[dancingtodisney]

Excellent!
Fun Fact #17 Unicorns are very rare (if you don't cook them long enough)

 

[DopeyBadger]

Hey!!

Congratulations on your progression run!! You smashed it!!

Thanks! Probably one of my proudest training runs of this cycle given the struggles on the other two attempts. Nice gif!

I'm just always so amazed when I read your updates and geek in me loves all the number crunching (who says accountants are boring?!)

I'm glad you appreciate it.

I know you at a super critical point in your training now but I was hoping you might have time for some advice for me. Running the Disneyland Paris weekend in a week and I'm really undertrained due to the double hamstring tear, not worried about finishing but it's going to be LONG. As you know Dad (@Declanb) was training really hard but had a serious set back with injury too but he's still lightyears ahead in terms of fitness and speed and my sister has also struggled a bit with injury but has a lot more miles under her belt in the run up to Paris.

I have 5 weeks between Paris and Orlando (Wine & Dine Half) plus a 6th week in Orlando before the runs... Any tips on how to train during that time?

How far out are you from the double hamstring tear? I'd venture to guess with such a short time frame that you should stick to the easy/endurance side of training. Means most, if not almost all, training should be about 45-90 seconds slower if continuous runner and 120 seconds slower if run/walker than your current fitness HM Tempo pace is. Anything more than 30 minutes is a good run. There are a couple golden zones of endurance training at 60-90 minutes and 120-150 minutes. I always recommend not going over 150 minutes in training and especially if you're just coming back into a training routine. Always best to be healthy on race day than overtrained and injured. Let me know if you're looking for something more specific.

Excellent!
Fun Fact #17 Unicorns are very rare (if you don't cook them long enough)

OMG!

 

[DopeyBadger]

2017 Milwaukee Lakefront Prediction Contest!

Alright posters and lurkers, let's play a prediction game! I want to hear from everyone. I'd like to hear your prediction for my upcoming Milwaukee Lakefront Marathon on Oct 1st. Please don't be concerned that your time prediction will have much of an impact on my chances. I could run really well, or I could crash and burn. Anything is possible. I will be giving my best effort no matter what. Here are some rules:

1) Predictions must be made after this post either in this journal, to me verbally, or on my Strava account.
2) Only one prediction per person.
3) Predictions must be in by Sunday, September 24th end of day (Central time zone).
4) Winner will be determined by whomever is closest to the final official race time (so not Garmin 26.2 mile time). No "Price is Right" rules, which means you can go over/under on the time prediction and still win. Closest is closest.
5) Predictions can be as close as you like to another person’s guess. So, if someone says 3:03:00, you can guess 3:03:01
6) A prediction must be in time. Thus, a guess of "you'll do your best" or something similar is appreciated but not valid.
7) The tie-breaker will be the person who guessed first. So, if the two closest predictions are 10 seconds off the real time (one person 10 seconds high and the other 10 seconds low), then the person who guessed first is determined to be the winner.
8) In the event I don't finish, the race is cancelled, or I don't have an official time, then there will be no winner.
9) The winner receives one (1) $10 gift card from Amazon via email.

I think that covers everything. I am free to update these rules if something comes up during the prediction process. I will add any amended rules below this sentence with a time stamp as to when the rules were updated. Everyone is welcome to play!

9/27/17 3:53pm - Allowed @KSellers88 to predict a time of 3:01:13 even though the prediction window had closed.

Some facts to help you determine my time:

Current Official PRs:
Marathon – 3:20:52 (7:40 min/mile) - 1/8/2017 – Strava Link
Half Marathon – 1:38:49 (7:33 min/mile) – 12/6/2015 – Garmin Link
10k – 43:25 (7:00 min/mile) – 1/6/2017 – Strava Link
5k – 20:30 (6:35 min/mile) – 5/27/2017 – Strava Link

Current Unofficial PRs:
Marathon – 3:20:52 (7:40 min/mile) – 1/8/2017 – Strava Link
Half Marathon – 1:36:27 (7:22 min/mile) – 1/8/2017 – Strava Link
10 mile – 1:09:57 (7:00 min/mile) – 9/14/2017 – Strava Link
10k – 42:50 (6:55 min/mile) – 4/27/2017 – Strava Link
5k – 19:21 (6:15 min/mile) – 5/13/2017 – Strava Link
Mile – 6:01 – 5/13/2017 – Strava Link

The necessary 26.2 mile pace for a 2:59:XX marathon is a 6:52 min/mile. So, I'm either crazy or nuts!

Training Plan



This is the data from my last four marathons (not including Dopey 2016 which included 22 miles of racing in the days proceeding). All of the times above show each individual marathon tempo training runs. The “training pace” is the scheduled pace from the beginning of the training plan. The “avg T pace” is the average actual training pace. The “race pace” is the actual pace run during the corresponding race per my Garmin. The “R pace over 26.2” is the final time I ran divided by 26.2 miles (to make the official race pace). The “ratio” is the difference in “avg T pace” and “R pace over 26.2” which gives a relationship between actual training pace and final time. The WI and Lake 2016 were 0.5-0.6% slower than training pace. Lakefront 2015 was 2.5% faster than training pace.

-The scheduled training pace of Lakefront 2017 was a 6:58 min/mile (3:02:32 marathon over 26.2 miles).





-The average training pace of all 13 marathon tempo training runs was a 7:01 min/mile.
-The average training pace of all 13 marathon tempo training runs with a T+D adjustment to 100 was a 6:53 min/mile.
-The average training pace of the last 8 marathon tempo training runs was a 6:59 min/mile and a 6:54 T+D adjusted.
-Historically, my HR is between a 148-152 for a marathon. A total of 8/13 M Tempo runs had a HR between 148-152 and 6/8 in the last few weeks.
-When I ran Lakefront 2015, my Garmin measured 26.35 miles (a 0.6% increase).
-When I ran Lakefront 2016, my Garmin measured 26.36 miles (a 0.6% increase).
-Lakefront 2015 was the best I have ever felt running a marathon. If I were to match the splits of Lakefront 2015 relative to my current average training pace (7:01), then I would run a 2:59:08 (6:50 min/mile). This would be a 1:31:34 1st half (6:59 min/mile) and a 1:27:34 2nd half (6:41 min/mile). This takes into account the 0.6% distance increase.
-Lakefront 2016 I was likely overtrained, was not hitting my intervals (only hit 70% on a weekly basis in one of the last seven weeks of training), and suffered a shin splint injury mid-race. If I were to match the splits of Lakefront 2016 relative to my current training pace (7:01), then I would run a 3:04:42 (7:03 min/mile). This would be a 1:31:59 1st half (6:57 min/mile) and a 1:33:43 2nd half (7:09 min/mile). This takes into account the 0.6% distance increase.
-This would suggest the highest probability of my final marathon time lies between 2:59:08 and 3:04:42.



-If were to use only the last 8 M Tempo runs (6:59 average), then the highest probability prediction window would be 2:58:25-3:03:57.



-During this training cycle, I have hit above 80% of M Tempo intervals in 12/13 runs.
-During this training cycle, I have hit 100% of M Tempo intervals in 8/13 runs. I’m usually very grateful to hit one, which I believe did not occur during Lakefront 2016 training. I believe Lakefront 2015 was close to 100% on all M Tempo runs but I don’t have any data to support this idea.
-During this training cycle, my weekly interval hit rates have been 94, 100, 79, 70, 88, 94, 94, 92, 100, 94, 100, and 85%. The interval hit rate of Lakefront 2016 was 65%.
-A Hansons easy pace for a 3:02:30 (my scheduled marathon training pace) is between a 7:54-8:28 min/mile. Of the 38 easy runs done since Hot2Trot (mid-June), only 5 had an average pace between 7:54-8:28. The majority of easy running was done at an average pace between 8:30-9:00.
-The easy day HR goal is <65% HRR which for me is 132 beats per minute. Of the 38 easy runs, 37 had an average HR less than 132 beats per minute. The majority of the easy runs had an average between 125-130.
-The goal of Lakefront 2017 training was to recreate the Lakefront 2015 training outcome. During Lakefront 2015, I ran for about 7:20 hours per week. During Lakefront 2016, I ran for 8:49 hours per week. During Lakefront 2017, I ran for about 7:54 hours per week.
-The T+D for Lakefront 2015 was 79-91 and for 2016 was 121-125. Too soon to predict 2017. The last five years T+D have been 121-125, 79-91, 79-105, 114-125, 77-106, and 69-79.
-My goal is to break 3 hours and run a 2:59:59 or better.

Alright, so let's hear what you've got. I'll update this post as frequently as I can with the current predictions. Along with your prediction, I’d love to hear your reasoning behind it. Good Luck!

Current Predictions
2:48:10 - Jax (Baby Nephew)
2:54:41 - Josh (BIL)
2:55:00 - Barb (GMIL)
2:56:34 - Cassie (Sister)
2:57:00 - Steph (Wife)
2:57:27 - @kywyldcat03
2:57:33 - Juli (co-worker)
2:58:00 - Harry (GFIL)
2:58:03 - Carol (Mom)
2:58:13 - @dmross
2:58:18 - Brian (BIL)
2:58:30 - @JClimacus
2:58:41 - Mark (co-worker)
2:58:46 - @run.minnie.miles
2:58:58 - Bethany (co-worker)
2:59:00 - @BikeFan
2:59:22 - Bradley (co-worker)
2:59:31 - @PCFriar80
2:59:32 - Gary (co-worker)
2:59:39 - @ZellyB
2:59:47 - Keith (Strava)
2:59:48 - @pixarmom
2:59:50 - @mrsg00fy
2:59:51 - @BrianFromIreland
2:59:56 - @Dopeyintraining
2:59:57 - @Dis5150
2:59:58 - @Anisum
2:59:59 - @sourire
3:00:01 - @rteetz
3:00:03 - @disneydaydreamer33
3:00:17 - Gary (Strava)
3:00:21 - @garneska
3:00:26 - @michigandergirl
3:00:29 - @FFigawi
3:00:47 - Cyndi (MIL)
3:01:13 - @KSellers88
3:01:20 - @FredtheDuck
3:01:28 - Gigi (3yr old daughter)
3:01:55 - @OldSlowGoofyGuy
3:02:17 - @MissLiss279
3:02:30 - @roxymama
3:02:52 - @canglim52
3:02:53 - @dancingtodisney
3:03:00 - Gerhard (FIL)
3:03:33 - Logan (co-worker)
3:03:59 - Timothy (Strava)
3:04:27 - Ken (Brother)
3:04:32 - @opusone
3:04:40 - Mashrur (Strava)
3:05:00 - Jaime (Strava)
3:06:20 - Heidi (SIL)
3:07:14 - Sten (Strava)
3:07:15 - @FelisLachesis