Dopey Training – Week 13

Last week was Week 13 of the Galloway training plan, but I did the long runs from Week 14.  Because I am headed to WDW in 2 days for the Tower of Terror 10-Miler run next weekend!  Woohoo!  It was finally cooler here last weekend, only highs in the low 70s which made it nice to run in.  Saturday’s run was 5.5 miles and I usually completely run anything 6 miles and under.  But I decided to do an interval since I had to run again on Sunday.  Tried a 2:00/:30 ratio and it worked pretty well, but I wasn’t pushing the pace as my body is still not used to, nor enjoying back to back running days.

Sunday was 15 miles.  I was originally going to run with B but she had some child care issues so I was on my own again.  I had major stomach issues again and had to take a pit stop at my house at mile 11, then go back out for the last 4.  Which sucked, let me tell you.  I need to figure out the whole stomach problems/fueling issues.  I guess I just need to try to wait longer after eating before going out.  I realized I’ve never had the problem during actual races, just training runs.  Probably because being in a middle corral pretty much ensures I’ll have a solid 45 minute to an hour to digest before starting to run.  I’m also really hoping I can do the rest of the long runs with either B or my brother (who is now back on schedule for the Galloway Dopey plan).  The mileage of this weekend officially pushed me into the “Why the f*%k did I sign up for Dopey?” territory in the middle of the 15 mile run.  I keep telling myself only a few more painful weekends left to go.  At least I didn’t feel like I was struggling to finish the distance as much this week.  No major aches or pains at least, other than the PF in my right foot.  It was just the stomach issues that threw me off this week.

Last night (Monday) was Max’s first obedience training class and since he is so hyper the trainer told me to make sure I exercise him right before the classes.  So even though running was the last thing I wanted to do yesterday I sprinted 1.5 miles with Max before class.  I don’t know if it wore him out but I was toast after it.  Haha.  I may just call that my Monday workout and take it easy this week before ToT.  And if anybody cares, Max did really well in the class, even listened so well he got a cheeseburger as a reward for dinner on the way home.

 

The quest for the 10 minute mile

A few weeks ago I posted that I had a goal of completing my weekday 5K loop at or below a 10 minute mile average pace.  Last week I did it 10:15 pace, so making progress.  Well, last night I knocked a teeny bit more and did it in 10:13. But the more exciting part was when I looked at the splits.  For the first time ever in a run I managed negative splits.  It’s a miracle!  I usually go out fast and then fade as the run goes on, I have a hard time picking up speed even if I take it easy to start.

I’m doing the long runs from Week 14 of the Galloway plan this week since I’ll be at WDW for the Tower of Terror 10-Miler next week.  It’s 5.5 miles on Sat and 15 miles on Sunday, and I’m meeting my friend doing the Disney runs with me for the 15 miles on Sunday.  This will be the first time I do a long training run with someone.  Usually I prefer to suffer in solitude so no one has to hear me bitch and moan.  We’ll see if my slowness kills her from boredom.

Dopey Challenge Training Week 11 or is it 12?

This week was technically week 11 on the Galloway training plan.  It called for the two mid-week runs and was a step back week with only 3 miles on the weekend.  I’m doing the Tower of Terror 10-Miler in week 14 of the plan which is a long run week.  So I decided to skip week 11 on the plan and go right to 12.  That will give me a step back next week, a Sat/Sun long run weekend, then the ToT 10-Miler weekend, then I’m back to a step back week and on the plan schedule the week after.  Well, until I figure out what to do with Wine & Dine anyway.  I though about just using the 10 miler was my long run per the plan but given that weekend calls for 5.5 miles on Sat and 15 miles on Sun it just didn’t seem like enough.  The problem with my alterations was that it is freaking hot here this weekend!  We’re talking 100+ on both days.  I decided just to suck it up, go early and accept it would be a slow run.

The 4 mile run on Sat was uneventful, but it was already getting warm by the end.  Today I got up at 6, took Max for a quick walk, ate something and headed out at 7am.  My goals for today were simple and caring about pace was not one of them:  1.  Not bonk, 2. Not have stomach issues, 3. Get thru the mileage and not keel over from the heat.  Well, 2 out of 3 ain’t bad.  Finished the 13.1 and I didn’t die.  I had a bout of tummy issues but thankfully it happened near the entrance to the lake on my way home, so yay for indoor plumbing, that was a plus.  After that short break it was just a couple more miles home.  I was OK for the first 8, then the heat was out in full force.  And it sucked.  So I shortened the run intervals and kept dumping water on my head.  I swear the last 5 miles took just as long as the first 8.  The last 2 miles of any long run always seem to be a struggle and today was no different.  I ended up walking about 3/4 miles of that all the while in my head getting annoyed with myself on why I was struggling.  But logically I guess it makes sense given that the extra mileage each week should be hard.  I decided to leave the pity party and just switched to a 1-1 interval for the last 1.5 miles and that made it a lot easier.  So, I finished and while my overall pace on long runs still suck, at least it has improved with each one during my Dopey Training, so I guess that’s something.

And this was the temp when I finished.  It was seriously so hot that my visor wasn’t enough to hold the sweat on my head.  My eyes were stinging from the salt in the sweat by the time I got home. I can’t believe I’m going to say this (I love the heat in normal day to day life), but I’m looking forward to the cooler fall/winter weather for this training.  It’s not like we have seasons here for fall/winter weather mean highs between 65-75.  Then I can actually sleep in and not have to worry about heat during runs.

Morning Runs vs After Work Runs

My standing weekly Weds 8am meeting got cancelled this week, so I decided to do my run this morning before work.  I normally run at night after work on Mon/Weds and it’s always a debate on which is better. It’s just tough for me to go in the mornings. First up I’m not a morning person and am already getting up at 6am right before sunrise as it is, so it’s not a matter of getting up earlier, rather just going into work later.  Most days I’m at work at 7:30 and leave at 4:30.  I also still have to walk Max before the run and that eats up about 20 minutes.  He is an avid sniffer so stops to much on runs for me to call it a training run.  So today I got up at 6, walked Max, ran, got ready for work and was out the door at 7:35.  Traffic is so much worse leaving later and there must have been an accident or something because it took me an hour to get here when my normal departure time results in a 25 minute drive.  Score 1 for after work runs.  And since I came in later I have to stay later and deal with more traffic after work.  Score 2 for after work runs.  I’ve also found I’m just slower running in the morning by a solid :20 – :30 in pace.  So, score 3 for after work runs.  But then this thing happens around lunchtime when it hits me that I’m already done for the day and all I have to do after work is take Max for a walk (which can now be longer), make dinner and maybe work on some RunDisney costumes.  Woohoo!  That almost outweighs the bad, almost…  I still think I prefer to run after work, but it’s nice to change things up now and then.

Dopey Challenge Training Week 10

So I’m finally starting to feel stronger on the short mid-week runs, the long runs not so much. This was week 10 of the Galloway plan but really only the second true long run (over 6 miles). My 9 mile run a couple weeks ago was pretty miserable and today’s 11 miles wasn’t much better.

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I made sure I ate before and was feeling fine for the first 6 miles. I’m doing all of my Dopey long run training on a 5-1 interval and up until about mile 7 my average pace was sitting right around 12:05-12:10 which is my half marathon pace so all was good. Then it went to hell. I was hot and my stomach was not happy. Am I the only one who gets tummy issues when they run? Annoying. Anyway, I was on the trail around the lake by my house where bathrooms are sparse so I walked for a bit until it settled down. Ate my shot bloks and tried to get back at it. I was running much slower but got to about 9.5 and was pretty much toast and walked most of the remainder. Every time I’d start running it felt like I should just be running to a bathroom, if you get my drift. The last 1/2 mile I was mad at myself questioning why I was struggling so much (I bonked at mile 7 of the last long run) and questioning if I was going to be able to do both Dopey and the Rebel Challenge back to back at all. Then I checked what the temp actually was when I got home to see what exactly I was running in:

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Yup, that’ll do it. No wonder I was so tapped out at the end. Hopefully it will get a little better when it cools off, usually in mid-Oct around here.

The Galloway plan has step back weeks every other weekend and I’m trying to figure out what I’m going to in the next couple months. The weekend of the Tower of Terror 10-Miler I’m supposed to do 5.5 on Sat and 15 on Sun. Then the weekend of Wine & Dine I’m supposed to do 8.5 on Sat and 20 on Sun. Trying to figure out if I want to just call the events enough or switch and do the Sat/Sun runs the weekends before and use the events as the step back weeks. Decisions, decisions.

Has it Really Been 2 Years?

I realized this morning that it was 2 years ago today that I signed up for the 2013 WDW Marathon (my first distance run ever).  It weird to think that in just a couple years I went from wondering if I could finish the marathon within the pace requirements, to planning to do Dopey and the Rebel Challenge in two consecutive weekends.  I remember the looks I got from people when I told them I was doing the marathon in 4 months after signing up.  The way the eye brows would go up and they would try to mask the “Are you freaking crazy?!” look was always pretty comical.  Looking back I’m actually really glad I did the marathon first, because after succeeding at that nothing that has come after has seemed too bad.  After all, they were “only” half marathons and Dumbo was “only” 6 miles then “only” a half.  It’s amazing how your mind can justify getting over the challenge of it.  And keeping up shorter runs in between the events has prevented me from having to start from scratch to get my body used to it and that was really the challenge for me over the miles.  The miles are just mental, the body aches/pains/issues were something I couldn’t just ignore.  So I’m glad it has at least gotten a little easier even if not much faster.

This is week 10 of the Dopey Training and in just a couple weeks we hit the stage of runs on both Sat/Sun every other weekend.  I decided to help me avoid dwelling on that I’d come up with a challenge for myself.  So, here it is… My two runs during the week are a 5K loop and on Monday I did it in a 10:37 average pace, which is the fastest I’ve ever done it.  My goal is to do the loop with a 10min pace or faster at least once before Dopey.

 

Getting old sucks…

I’ve been having pain in my right heel for the past month or so. After some intensive googling and self-diagnosis I came to the conclusion that it is plantar faciitis. I took a week and a half off from working out and was doing plantar stretches every night and morning. And halfway thru that it was feeling much better, so I did what anyone would do, I stopped doing the stretches. Seriously, why is it human nature to stop a treatment as soon as you start to feel better even though you know you shouldn’t? Anyway, I now have a renewed commitment to stretching and also got this sexy little number to wear to bed..

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It’s supposed to keep it stretched while you sleep. But it doesn’t end there! Check out the sexiness when combined with the bunion brace/stretcher for my left foot (bunions are another genetic gift from mom, thanks mom!). Damn this is hot, try to control yourselves…

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I never had these issues in my youth. Boo.  On a totally unrelated note, apparently it is National Dog Day today, so enjoy this collage of the adorable Max Rebo.

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Well that was a nice change…

Today is the start of week 9 of the Galloway Dopey Training plan.  First it was a walk for Max, then dropped him at home and went for my run.  I felt like I was running thru jello at the beginning so was pleasantly surprised when the Endomondo chick announced my pace at mile 1 being around 11 min.  It’s been a long while since I’ve seen a sub 12 minute average pace even on short runs.  I even went back and looked at my history to see if it just seemed that way, but no, I’ve been sucking for a few months now.  So yay for improvement!  Here’s hoping I can shave a bit more off my short runs in the coming weeks.

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Dopey Training Plan and the First Long Run

I decided to use the Galloway training plan as far as the weekly mileages, but am going to tweak things up a bit as his plan is really built around walking the 5K, 10K and half and running the full. My body is not built for running and I tend to run into issues with it long before hitting my endurance max.  My feet swell (thanks Mom for those genes!) and it can get to a point where it even hurts to walk.  My knees and hips get irritated and I’m currently fighting some heel pain in my right foot.  Wah wah wah, right?  Anyway, I meant it after the marathon that I never wanted to run one again and I don’t plan to.  My plan is currently to run the 5K and 10K at an easy pace with photo stops, run/walk the half with my brother (B will run it faster at her pace), then stay together on the full.  Plan for the full is to do an easy pace walk/run ratio for the first half, then walk the second half.  So, when training I’ll run/walk any days on the Galloway plan between 7-14 miles, then walk the remainder.  I don’t care much about finish time, but want to train to do a faster pace because the faster the pace means the more characters I can stop at for pictures.  And isn’t that and the bling what RunDisney events are all about?

My goals for marathon are simple:

  1. Get to Magic Kingdom while it’s still dark to better see the lights on the castle (it was already light when I got there last time, lights still on but not high contrast)
  2. Ride Expedition Everest
  3. Stop for more Character Pictures and try to enjoy it a little more
  4. I have to admit I’m tempted to try to stop for a beer in Epcot and cross the finish line with it in my hand

This weekend was the first real long run of the training, 9 miles. I had taken the past 1-1/2 weeks off completely due to the heel pain.  It sucked.  Hard.  I made so many mistakes where I totally know better.  First, I left on the run at 9am and it was already hot.  I had gone to a concert the night before (Trombone Shorty, he was awesome!  Go see him if you can) and a friend had stayed the night so I couldn’t go before that and couldn’t go in the late afternoon.  I should have pushed the run to Sunday, but I didn’t. Second mistake was thinking I could do the 9 miles on only a pack of Shot Bloks.  I’m not a breakfast eater, my body just takes too long to wake up.  I actually need to be up for a couple hours before eating or it makes me feel ill.  Which is fine on normal days, but it’s something I always struggle with for runs and cycling events that start early.  My big issue yesterday was that I didn’t have any food in the house, poor planning on my part.  I made a mental note to remember to keep breakfast food on hand while I’m training.  Third mistake was not paying attention to my Endomondo at the beginning and I ended up running thru a few walk breaks at the beginning.  Stupid.  I bonked after mile 7 and had to walk quite of bit of the last 2 miles.  I actually almost just turned off my Endomondo for the last 2 miles, but decided I wanted to be honest on here on the off chance anyone besides myself reads this.  But hey, still within pace for RunDisney, so it’s all good.

Here Comes the Dopey Challenge Training

So, if you read the last post you know I started doing all of the RunDisney events starting with the WDW marathon in 2013. Side note, seriously how awesome was the 20th anniversary medal to get as my first ever?  I’m not going to do full recaps, but here is a quick overview of the events I completed.

2013 WDW Marathon – Finish 6:47

I had set it up to get the text updates on my phone for myself, B and my brother during this race. I was honestly so paranoid about being swept I didn’t stop for any characters/pics until I passed the 10 mile split and saw I had enough cushion in my pace time to allow myself to stop for some pics and enjoy myself (I was at a 13:31 pace at that point).  I did stop a lot from that point on and walked a large portion of miles 20-24.  B finished about 40 min before me and my brother about 30 min after me.

2014 Disneyland 10K – Finish 1:49

B and I stayed together for this one, dressed up in costume and stopped at most characters. Would have been fine except it was freakishly hot/humid even as early as the run was (which is odd for SoCal).  About a mile from the end we actually saw the sweepers on bikes and booked it thru Downtown Disney to the end.  This pic sums up how I was feeling in that stupid costume at that point…

2014 Disneyland Half – Finish 2:47

Ran it by myself, B ran her own faster speed. Brother and SIL walked it.  Ran the first 5 miles, then switched to a 8-1 ratio.  Struggled around mile 9 and changed to a shorter 4-1 ratio (I think, it’s been awhile).  Stopped once to pee and for one character picture.  Keep in mind that while the WDW events have characters spread throughout the course, the California events only have them on property in the first 3-4 miles.  So, not as many photo opps there.  At the end of this one I got my Dumbo and Coast to Coast medal.  Woo!  Then spent the day doing medal photos and photobombs in the parks.

2015 Tinkerbell Half – Finish 2:39

Ran it by myself, B ran her own faster speed. Brother and SIL walked it.  Ran the first 6 miles, did a 5-1 ratio miles 7-10 and ran the last 3.  Stopped once to pee and once for a character photo.

2015 Safari Park Half – Finish 2:48

My brother and I had the genius idea of doing a non-Disney run to get a faster time for corral placement (since there would be no characters to stop at). Would have been great if we had actually chosen a good course to do that one, this course had 3 miles of climbing in it.  Yuck.  And we’re talking serious, no joke hills.  Bro and I ran it together and that made me realize it’s much more fun to be with someone on these things.  We were actually on pace for me to get a PR even after the first mile long hill on unpaved loose dirt, but my bro was sick and started struggling.  I stayed with him until almost mile 11, then he told me to just go ahead so I did.  We ran it with a 4-1 ratio.  So, Tinkerbell is still my corral placement time with a 12:09 pace.

On deck for the rest of 2014 is the Tower of Terror 10 Miler and the Wine & Dine Half to get the Coast to Coast (the 10 miler doesn’t count for C2C). Then in January we have Dopey, followed up by the Rebel Challenge at Disneyland the following weekend.  B is in for all, Brother is in for all but Tower and my SIL is doing Wine & Dine to get her Coast to Coast.

So, for the most part three steps forward and constant improvement, right? Well, meet Mr. Two Steps Back.  This is Max Rebo, I adopted him on May 4th.  My runs were all 3-4 miles at that point (was just doing 3 per week to maintain a base), so for the next 2 months all of my runs were with Max.  He is a fast runner, but also an avid sniffer, so lots of stops.  My base pace has suffered and I seem to have fallen from an 11mm pace to a 13mm even on shorter runs.  So now it’s just walks for Max and he stays at home for my runs since I’m focused on Dopey.