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

DopeyBadger said:

The side planks are while I am on my elbow. The issue for me seems to be that the legs are stacked in this maneuver. When I did the side plank in Stage 1 is with the feet both on the ground at all time and heel to toe. Now they are on top of one another and that seems to add a different level of difficulty. But even with all my might I can not get that leg to move off the other leg. For now, I've relegated to just continuing to do the side plank with the feet stacked for an extend period of time. Definitely working my side abs as they feel very tense during this exercise.

Click to expand...

Yes, they are an intense oblique strengthener! Well, if you want to just get the feel of the leg lift or to strengthen the hips, then just drop the knee to the floor to take the intensity out, then do the leg lifts. No matter what way you do it, you are benefitting.

michigandergirl said:

Yes, they are an intense oblique strengthener! Well, if you want to just get the feel of the leg lift or to strengthen the hips, then just drop the knee to the floor to take the intensity out, then do the leg lifts. No matter what way you do it, you are benefitting.

Click to expand...

Thanks! I can certainly tell. I'm no Rocky Balboa, but my core has definitely improved.

Plan #144
Name: @MissLiss279
Race/Distance: Fargo Marathon
Training Plan Duration (weeks): 17 weeks
Continuous or Run/Walk: Continuous
Days per Week: 5
# of Hard Days (per week): 1 or 2
Peak Week Duration: Supposed to be 8:35:45, but dropped one run. So 3 weeks earlier peak duration was 7:31:14-ish (not including OrangeTheory running duration).
Peak Week Mileage: Supposed to be 46.3, but dropped an 8.3 mile run. So Peak week was actually 3 weeks earlier at 40.2 miles (not including OrangeTheory miles).
Peak Single Run Duration: 2:32
Peak Single Run Mileage: 14 miles
PR at Distance Going into it (including when it occurred): 4:44:37 on January 7, 2018 at the end of the Dopey Challenge
Expectations Going into it: Not gonna lie, but I had pretty high expectations going into this plan. My plan for Dopey really gave me a confidence boost in what I might be capable of. I believed that I could run a marathon in 4:25 (based on my marathon Tempo at current fitness at the beginning of the plan) and hoped that I could beat that.
How closely were you able to follow the plan as written: I followed the plan pretty closely. I hit most paces, except my EA paces may have been slightly faster or slighter slower, WU and CD were usually a little fast, but not faster than EA, and the blind runs still seem to elude me. I missed one run on my travel day back from Star Wars races. After talking with Billy, I dropped the T paced run and moved my EB run to the next day. This was during my peak week, and it bothered me for a bit, but then decided that sleep was just as important and I let it go.
Testimonial: I had my eyes set on this race. It was supposed to be really flat (it was with a few little steep artificial hills). I hoped that the weather would cooperate when race day came it mostly did). I followed this training plan as best as I could. I tried to avoid adding things that might compromise my being healthy for this race. I wanted to see what I was capable of and I thought this race would be a good opportunity.
I will say that some of those 11 mile (2 hour) training runs after work during the week were hard to get motivated to do as well as some other runs near the end of the plan, but I knew that I wanted to succeed, so I was able to mentally talk myself into getting out there and running. And it paid off.
Race day temperatures were great for this race: mid 40s to start into the mid-50s at the end and overcast. However there was going to be 20mph north winds throughout the race. This race was set up mostly north south, with about the last 5-6 miles north into the wind. I was not looking forward to that.
Billy and I came up with a plan to run the first 2-3 miles (into the wind) about 10-15 seconds slower than marathon Tempo pace (10:08, so 10:20ish), run marathon Tempo until mile 16 or 17, and then pick up the pace and see what I could do. I followed this pretty well, except that the middle miles I ended up running in the 9:45/9:30 range. I hoped that this wouldn’t cause me to hit the wall later. These miles were mainly with the wind at my back, and I was feeling good. Mile 16 was into the wind, and I wasn’t sure at that point if I would be able to pick up the pace, but mike 17 headed back south. There was probably a band or DJ somewhere in here, and I always seemed to pick up the pace when I passed one, so at this point I just kept going instead of slowing back down. The last 9 miles, I ran 4 miles under a 9 minute pace!! What?? At the end of a marathon?? The other 5+ miles were just over 9 minute miles. I finished this race with a 33 minute PR!! 4:11:48!! I’m so happy!! Thank you, Billy!! This plan worked great for me!

Plan #185
Name: Melissa H.
Race/Distance: Half Marathon
Training Plan Duration (weeks): 8 weeks
Continuous or Run/Walk: Continuous
Days per Week: 4
# of Hard Days (per week): one or two
Peak Week Duration: six hours three minutes
Peak Week Mileage: 29 miles
Peak Single Run Duration: one hour fifty-three minutes
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 2 hours 31 minutes
Expectations Going into it: Originally the plan was for a new PR. Unfortunately, I had to have surgery a week before the plan started - however, Billy was great to work with me to adjust the plan to accommodate for the change. My new goal was to finish feeling good.
How closely were you able to follow the plan as written: It took me a couple of weeks to be back fully on the plan after the surgery. I was able to follow the plan exactly up until week five. Then I made some adjustments because of some reoccuring pain in my side. Billy gave some suggestions to help work through it. I was able to still get out each time but was slower and had to incorporate some walks into the runs. I didn't finish as strong as I would have liked but I felt like I had a good base and was not too worried.
Testimonial: I love Billy's plans- they have worked so well for me. I have never been a great distance runner but that has changed since I started following his plans. I have been able to hold a faster pace longer than I ever would have thought possible. His plans have pushed me to try harder and it has worked!! Before I always felt tired and drained by the end of the race- but now I have found that I have more energy at the end and am able to finish much stronger than ever before. Having a goal each time I go out has also been great- running has become so much more enjoyable and I am excitedly looking for more races to sign up for!

DopeyBadger said:

FYI, if anyone wears Kinvara 8s running warehouse historically has it's lowest price in Mid-May to End-May. Based on the current inventory, they might not drop the prices again. I used code FB15D to drop another 15% off the price. I went ahead and made the leap (mostly because we'll be in Disney next week and I couldn't risk missing out on the already low price).

Click to expand...

I’m still using 7s as my treadmill shoe. Any huge differences you can recall between 7s and 8s?

DopeyBadger said:

It might warrant another trip to the shoe store. I did go there about a year ago to get an update to see if it was time to change brands. But at that time I settled on the Saucony again. Kinvaras work well, but they're not quite what I would want on a long run or easy day.

Click to expand...

Count me as someone that prefers NB to Saucony. My rotation is: NB for speed and LR, Brooks PureConnects for EA/EB, and Kinvara’s on the treadmill.

FredtheDuck said:

I’m still using 7s as my treadmill shoe. Any huge differences you can recall between 7s and 8s?

Click to expand...

I believe the 8s were the first to incorporate Everrun. I find them to strike a perfect balance between stiff and soft. The 7s would slap on the ground for me, whereas the 8s seem to glide better.

DopeyBadger said:

I believe the 8s were the first to incorporate Everrun. I find them to strike a perfect balance between stiff and soft. The 7s would slap on the ground for me, whereas the 8s seem to glide better.

Click to expand...

Sounds ideal for the treadmill. Thanks for the lead on the sale!

Gigi got called by the same company again. They want to use her in a commercial for the same product!!! #ProudDad

Go G!

Plan #181
Name: Dis5150 (Linda)
Race/Distance: Silo District Marathon, May 6, 2018
Training Plan Duration (weeks): 7 weeks
Continuous or Run/Walk: Run/Walk
Days per Week: 6
# of Hard Days (per week): 2
Peak Week Duration: 5:26:22
Peak Week Mileage: 35 miles
Peak Single Run Duration: 2:28:39
Peak Single Run Mileage: 10 miles
PR at Distance Going into it (including when it occurred): 5:55:00
Expectations Going into it: I thought I was very well prepared and would get the PR.
How closely were you able to follow the plan as written: Almost exactly until the end, then I started having hip pain so Billy had me cut a couple of runs short/out.
Testimonial: I felt very ready for this race. My last marathon in March went well (also following a plan by Billy and I took 23 minutes of my previous PR) and it was very hilly and this race was advertised as "flat and fast" (spoiler: It was NOT!). This was the inaugural race weekend and apparently out of the 8,000 people who signed up, only 494 were doing the marathon. Everyone else was doing the half or 5k. I am a solid mid to back of the pack runner so I was worried about meeting the 6 hour time limit. And worried about finishing last. So I went out too fast. Billy and I had discussed the pace I should have been running, 13:25 for the first 19 and 13:20 for the last 7.5 if I felt good. The first 12 miles I averaged a 12:30 mile! Way too fast. Add that to the heat (90+ real feel by race finish), a very hilly second half of the race and the fact that the race did not offer any electrolyte drink until about mile 10 and I am actually astonished that I finished only 4 minutes over the time I was hoping for (5:54:59) at 5:59:54. I contribute that entirely to the training plan! Full disclaimer: I am running 5 marathons this year (against Billy's advice) so I know my times will suffer. This was marathon #3 (#1 in January and #2 in March) so my legs were tired and I STILL almost hit my PR. I 100% love Billy's plans over any that go to 20+ miles for a marathon and I will continue to get plans from him as long as he is willing to write them for me.

Plan #172
Name: Andie16
Race/Distance: 10km
Training Plan Duration (weeks): 14
Continuous or Run/Walk: continuous
Days per Week: 4 and 5 alternating
# of Hard Days (per week): 1 or 2 alternating (excluding long run)
Peak Week Duration: 6:14
Peak Week Mileage: 39
Peak Single Run Duration: 1:48
Peak Single Run Mileage: 12
PR at Distance Going into it (including when it occurred): First time at this distance
Expectations Going into it: I was coming off training for the WDW marathon in Jan. The marathon was an amazing experience, but I had burned myself out on the training. I was hoping to continue building my fitness, add in some speed, and regain my enthusiasm for training.
How closely were you able to follow the plan as written: I completed every run for the first 11 weeks of the plan, then unfortunately missed two runs and shortened others due to illness. Running at a prescribed pace was new to me, and many of my runs were too fast. I will be much more careful with my pacing on my next plan, as I do think that the additional unplanned fatigue from running too fast contributed to me getting hit so hard with illness at the end. I certainly got fair warning from Billy about keeping to the prescribed pace, but sometimes we need to learn through experience J !
Testimonial: Going into this plan, I sought Billy’s guidance as I wasn’t sure how to incorporate speed work into a 10K training plan. I now see major benefits to adopting a custom plan, regardless of distance or fitness level. The plan was tailored to my current fitness and my schedule, and Billy was also extremely helpful in making adaptations as needed throughout the plan. I had so much fun completing the variety of runs in this training plan, and executing a plan that was created just for me added an extra level of motivation and accountability. I am excited to work with Billy again and continue to improve my running. I would like to thank Billy for his guidance and patience in working with me throughout this training plan; your contributions to the running community are beyond generous and inspiring!

18 Days to Go (Dad, it's just some guy dressed in a suit.)



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

5/21/18 - M - 7 miles @ EA (8:14)
5/22/18 - T - 2 mile WU + 7 x 1 mile @ (6:40) w/ 1 min RI + 2 mile CD (7/7)
5/23/18 - W - OFF
5/24/18 - R - MCR Stage 2A
5/25/18 - F - OFF
5/26/18 - Sat - 7 miles @ EB (7:42)
5/27/18 - Sun - 3 miles @ EA (8:14) + 10 miles @ M Tempo (6:48) + 3 miles @ EA (8:14) (Effort)

Running duration = 5:30 hours
Running mileage = 41.5 miles
Indoor Virtual Biking duration = n/a hours
Indoor Virtual Biking mileage = n/a miles
Total (training) duration = 5:30 hours
Total (training) mileage = 41.5 miles
Number of running SOS intervals within pace = 7/7 (100%)

Monday

Nice and easy 7 miles in the afternoon. Finished in 54:24 (7:46 pace) with a HR of 139. HR was a little high for an easy day.

Tuesday

Our flight for Disney was mid-day, so I needed to get up early to get the run in. Started the run at 5:45am. The temperature was nice for a change and around a T+D of 100. The goal was to try and do a 7 x 1 mile T workout. As training progresses into Daniels 4 week for Chicago, the T paced runs increase in duration from what I've done in the past. Normally, I'm around 40 total minutes (or about 6 miles). But the next plan pushes that to 9 miles and the maximal 60 min duration. So I'm trying to prepare myself in advance for that next adventure.

I decided to run the splits blind to pace because I really wasn't sure where I'm at at the moment. Pace is to be 6:25, but I've been about 15 seconds off. So I figured with a T+D of 100, I'd be around a 6:40 min/mile. I ended up at 6:38, 6:39, 6:40, 6:40, 6:41, and 6:43. So pretty darn consistent on a flat route trying to hold a consistent and steady pace. Also right where I thought I'd be. But the HR was a little low for a T paced run (around 156-157 average historically). I was at 154, 154, 153, 149, 152, 152, 150. That's more towards M Tempo or HM Tempo. This leads me to believe that cardiovascularly I'm almost back to my peak again, but I still lack the power to maintain the faster paces based on effort.

That afternoon we were on the plane headed to Disney World. The prior agreement was no running while on this vacation. So I took the next three days off. When I've got more time I'll give a recap of the trip.

Wednesday

Magic Kingdom day.

Thursday

Resort hopping day.

Also, did the McMillan Core Routine 2A at the pool while Steph and G swam.

Front Plank with leg movements - 10 reps per leg
Side Plank with leg movements - 10 reps per leg
Scissor Kick - 2 x 10 reps w/ 10 sec rest
Metronome - 15 reps
Back Extension - 2 x 10 reps
Modified Jane Fonda - 30 reps per leg
Good Mornings - 10 reps

Still not capable of a side plank leg movement.

Friday

EPCOT day.

Saturday

Flew home to WI.

Definitely not greeted with temps I was expecting. We left FL with peak T+D in the low 160s, and came home to WI with peak T+D in the mid-150s. So my Saturday afternoon run was at a T+D of 155. I decided to get it over with because any delay would only bring it that much closer to Sunday's run. I took it nice and slow and ran by effort. I aimed for a 133 HR (even though I was never looking) and nailed it squarely at 133. The pace was a 9:00 min/mile (63 min). It was hot, but I appropriately adjusted my pace from 8:14 to 9:00 while maintaining the same effort and goal HR.

Sunday

Tough day scheduled. 16 total miles with 6 at WU/CD and 10 miles at M Tempo. I was also giving the Maurten Drink Mix 320 a first time try. I mixed the packet with 17 oz of water and chugged it down approximately 15 min before the run started (as I plan to do on race day). It didn't mix completely (the instructions say Calcium content of less than 40mg/L water which I have no idea if mine is not), but it was close to completely dissolved. It tasted like sugar water and was easy to drink. I took an E-gel with me if I felt I needed anything else for my 120 min run. So that packet was 80g carbs, 320 calories, and 500mg sodium.

The run went well. The T+D was 133. I hit the three WU miles maybe a tad too fast at 8:23-8:40. The first tempo mile was 7:27 and I figured that's where my body wanted to be today. I wasn't interested in pushing too hard. I had eaten "all the foods" in Disney including 8 giant PB/Choc cookies, and slept very little compared to normal. So I knew it was going to be a bit of a adjustment back to running. So I figured let the body do what it wants. Just try to be consistent. So, 7:27, 7:38, 7:21, 7:26, 7:25, 7:30, 7:32, 7:29, 7:29, 7:32. The HR was a bit low for a normal M Tempo run (148-152 historically), but that makes sense since I wasn't pushing it too hard. A average HR of 143 is more like LR pace (which a 7:25 is the goal LR pace and this was a 7:27 in a T+D of 133). So, not bad at all. Again though, the effort led me to a much lower HR than normally, which leads me to believe I'm still lacking the power necessary and not the cardio. In due time, as usually the power lags behind the cardio by about 2-4 weeks. So if things keep progressing, then it'll be back very soon and maybe just in time for race day in 18 days.

This Maurten mix seems like a perfect solution(pun intended ) I’m trying to think of the easiest way to carry it during a race... I hate having things in my hands, but I equally hate running with a belt lol. I may have to test a few ideas this training plan. I’d imagine this would be a great carb for the end of the race when your body doesn’t want anything lol.

canglim52 said:

This Maurten mix seems like a perfect solution(pun intended ) I’m trying to think of the easiest way to carry it during a race... I hate having things in my hands, but I equally hate running with a belt lol. I may have to test a few ideas this training plan. I’d imagine this would be a great carb for the end of the race when your body doesn’t want anything lol.

Click to expand...

This is what I came up with for now. Based on a VO2max of 54, I would need 97 g carbs per hour for a 3 hour marathon (90 g is the consumption limit, thus need to carb load prior). I would consume a Maurten 320 about 15 min prior to the start (80g carb). I would carry a 10oz hand held containing 10oz of Maurten pre-mixed (47g carb). After 60 min from original consumption (or 45 min of racing which is roughly mile 7), I would drink the hand-held. Any liquid consumed between start and mile 7 would be water cups from aid stations. Then, an E-gel at mile 11, 16, and 22 (which is ~ every 35 min). I would need to consume an additional 55 oz of water beyond the Maurten from mile 1 though 22 (or roughly one aid station water cup per mile).

This would enable me to consume 238g carbs during the first 22 miles of the race. Or 238g carbs in 165 min of duration (150 min running and 15 min prior to start). That's 86.5 g carbs per hour. We shall see how it plays out in training. I do have a 19, three 20s, and a 21 mile training run (sticking to the 150 min or less criteria) to practice on.

I like the strategy a lot! Are you ditching the caffeine gum? Personally I’m still not loving gels at all, but maybe I’m doing soemthing wrong lol. I need to find lower sugar caffeinated option for late, I really wish E Gel had a cafinated option. I’m also thinking caffeine and Maurten prerace, but I have a lot of testing/planning to do first lol. Imo it’s one of the hardest parts of the race to get right!

canglim52 said:

I like the strategy a lot! Are you ditching the caffeine gum? Personally I’m still not loving gels at all, but maybe I’m doing soemthing wrong lol. I need to find lower sugar caffeinated option for late, I really wish E Gel had a cafinated option. I’m also thinking caffeine and Maurten prerace, but I have a lot of testing/planning to do first lol. Imo it’s one of the hardest parts of the race to get right!

Click to expand...

Still using RunGum. But only in actual racing. The plan is to follow the Disney protocol which was pre-race, mile 10 and mile 19. I felt it worked well and stayed below the recommended max of 400mg.

canglim52 said:

This Maurten mix seems like a perfect solution(pun intended ) I’m trying to think of the easiest way to carry it during a race... I hate having things in my hands, but I equally hate running with a belt lol. I may have to test a few ideas this training plan. I’d imagine this would be a great carb for the end of the race when your body doesn’t want anything lol.

Click to expand...

I have been using a hydration vest for exactly those reasons. I got a CamelBak Circuit Hydration Vest, Purple Cactus Flower/Flame Scarlet , although they don't make that exact version any more. It holds 1.5L. I was worried at first that it would be heavy, but honestly, I barely notice the weight. The vest is very minimal, compared to something like a hiking backpack. Also, having a couple pockets on the front of the vest is useful - one to hold my phone, the other my car key.

Once you get the vest fitted right, it really doesn't bounce around at all. You do have to be aware of possible chafe points, but mostly I've not had an issue with this. I suppose the vest can keep your back a little hotter from lack of ventilation, but as a bonus, for really hot days, freeze the hydration bladder and for awhile, you'll have a chunk of ice on your back to keep you cooler.

avondale said:

I have been using a hydration vest for exactly those reasons. I got a CamelBak Circuit Hydration Vest, Purple Cactus Flower/Flame Scarlet , although they don't make that exact version any more. It holds 1.5L. I was worried at first that it would be heavy, but honestly, I barely notice the weight. The vest is very minimal, compared to something like a hiking backpack. Also, having a couple pockets on the front of the vest is useful - one to hold my phone, the other my car key.

Once you get the vest fitted right, it really doesn't bounce around at all. You do have to be aware of possible chafe points, but mostly I've not had an issue with this. I suppose the vest can keep your back a little hotter from lack of ventilation, but as a bonus, for really hot days, freeze the hydration bladder and for awhile, you'll have a chunk of ice on your back to keep you cooler.

Click to expand...

I actually run all my training runs with my Nathan’s race vest, and it hold 2 L. The issue with the vest though, is a lot of big races (like Chicago) won’t let you use them

canglim52 said:

I actually run all my training runs with my Nathan’s race vest, and it hold 2 L. The issue with the vest though, is a lot of big races (like Chicago) won’t let you use them

Click to expand...

What? Really? I never heard of that. Is that in order to win an award, or is it for all racers? I haven't run in a lot of big-name races, but I did do the Marine Corps Marathon (and the 10K with it, twice), and no mention of that restriction. Plus some RNR races. The MCM even has security to go through for all runners. What do you suppose the purpose of the restriction is?