Running On Empty

shellott-hill · Oct 11, 2021

Week 02 of 14
We are 85 days from the starting line for Dopey 2022!

Summary:
4 walks for a total of 14.93 miles and 5 runs for a total of 22.63 miles. This is a steep increase of 44% from last week, but I was able to handle it without any niggles. The next 11 weeks will see fluctuations between 7% and 23%. Hopefully the body holds up.

Monday:

0:44:59 walk
2.95 miles
15:15 min./mi. average pace
90 BPM average

Tuesday:

0:44:58 walk
2.99 miles
15:02 min./mi. average pace
89 BPM average
...and...
10 min. WU + 25 min. run + 10 min. CD
0:45:06
3.76 miles
12:00 min./mi. average pace
110 BPM average

Wednesday:

1:34:56 walk
6.01 miles
15:48 min./mi. average pace
92 BPM average

Thursday:

10 min. WU + 30 min. run + 10 min. CD
0:50:05
4.22 miles
11:52 min./mi. average pace
110 BPM average

Friday:

0:45:42 walk
2.98 miles
15:20 min./mi. average pace
85 BPM average
...and...
10 min. WU + 35 min. run + 10 min. CD
0:55:07
4.63 miles
11:54 min./mi. average pace
111 BPM average

Saturday:

10 min. WU + 40 min. run + 10 min. CD
1:00:06
5.01 miles
12:00 min./mi. average pace
113 BPM average

Sunday:

10 min. WU + 40 min. run + 10 min. CD
1:00:07
5.01 miles
12:00 min./mi. average pace
110 BPM average

The average HR seems lower than it actually is during my runs. The WU and CD are bringing the average HR down . During the running portion, my HR is up in the mid to high 120s. There have been a couple of occasions where I hit the 131 HR warning and had to either slow down or take a short 10-30 second walk break to bring it back into range.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Oct 18, 2021

Week 03 of 14
We are 78 days from the starting line for Dopey 2022!

Summary:
3 walks for a total of 8.97 miles and 5 runs for a total of 25.6 miles.

Monday:

0:44:24 walk
2.99 miles
14:51 min./mi. average pace
88 BPM average

Tuesday:

10 min. WU + 25 min. run + 10 min. CD
0:45:05
3.81 miles
11:46 min./mi. average pace
107 BPM average

Wednesday:

0:44:08 walk
2.98 miles
14:49 min./mi. average pace
87 BPM average

Thursday:

0:47:01 walk
3.00 miles
15:40 min./mi. average pace
85 BPM average
...and...
10 min. WU + 30 min. run + 10 min. CD
0:50:06
4.26 miles
11:46 min./mi. average pace
112 BPM average

Friday:

10 min. WU + 25 min. run + 10 min. CD
0:45:08
3.21 miles
14:04 min./mi. average pace
Something wacky happened with my HR. I could not sustain a run without my BPM going above 130. I was forced to walk a lot more of this run than I wanted to. I will chalk it up to fatigue and move forward.

Saturday:

10 min. WU + 40 min. run + 10 min. CD
1:00:05
5.27 miles
11:24 min./mi. average pace
111 BPM average
No problems with the HR today!

Sunday:

10 min. WU + 90 min. run + 10 min. CD
1:50:03
9.05 miles
12:10 min./mi. average pace
118 BPM average.
Had to run this one at almost 8pm. My DD had hockey today and that took up most of the day with driving. I then had some evening shores that took me up until 8pm. Since it was already dark out and I had not watched the Sunday Night NFL game yet, I set up the TV in front of the treadmill and slogged the miles while watching the game. This was my first run over 60 minutes in almost two months. I had to slow my pace after the first 30 minutes to keep my HR in check, but then settled in for the remainder of the run. It was nice to get back to the longer distances.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Oct 25, 2021

Week 04 of 14
We are 71 days from the starting line for Dopey 2022!

Summary:
2 walks for a total of 6.59 miles and 5 runs for a total of 22.27 miles.

Monday:

0:46:40 walk
3.01 miles
15:30 min./mi. average pace
87 BPM average

Tuesday:

10 min. WU + 25 min. run + 10 min. CD
0:45:06
3.1 miles
14:33 min./mi. average pace
110 BPM average
HR would not stay below 130, so had to walk quite a bit.

Wednesday:

0:47:35 walk
3.58 miles
16:05 min./mi. average pace
87 BPM average

Thursday:

10 min. WU + 40 min. run + 10 min. CD
1:00:06
5.15 miles
11:40 min./mi. average pace
113 BPM average

Friday:

10 min. WU + 35 min. run + 10 min. CD
0:55:06
4.74 miles
11:37 min./mi. average pace
109 BPM average

Saturday:

10 min. WU + 30 min. run + 10 min. CD
0:50:11
3.98 miles
12:37 min./mi. average pace
103 BPM average

Sunday:

10 min. WU + 40 min. run + 10 min. CD
1:00:05
5.30 miles
11:20 min./mi. average pace
117 BPM average.

I am going to do one more week of the 10 min. WU + 10 min. CD. I am then going to start reducing it on the CD side and then the WU side to 5 minutes.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Oct 31, 2021

Week 05 of 14
We are 66 days from the starting line for Dopey 2022!

Summary:
2 walks for a total of 7.18 miles and 5 runs for a total of 31.48 miles.

Monday:

0:45:34 walk
3.18 miles
14:20 min./mi. average pace
88 BPM average

Tuesday:

10 min. WU + 35 min. run + 10 min. CD
0:55:06
4.73 miles
11:39 min./mi. average pace
110 BPM average

Wednesday:

0:47:35 walk
4.0 miles
14:59 min./mi. average pace
89 BPM average

Thursday:

10 min. WU + 40 min. run + 10 min. CD
1:00:06
5.37 miles
11:12 min./mi. average pace
111 BPM average

Friday:

10 min. WU + 20 min. run + 10 min. CD
0:40:06
3.48 miles
11:31 min./mi. average pace
103 BPM average

Saturday:

10 min. WU + 60 min. run + 10 min. CD
1:20:06
7.35 miles
10:54 min./mi. average pace
116 BPM average

Sunday:

10 min. WU + 100 min. run + 10 min. CD
2:00:32
10.55 miles
11:25 min./mi. average pace
117 BPM average.

Snow has arrived in my area. It is time to change my running patterns to make sure I do not hit the pavement with my face. I have also noticed I am starting to get my fitness back even though I am constrained by my HR level. I have a good feeling my modified plan will work out for MW 2022!

I hope everyone's running is going well. Stay safe and healthy out there!

azrivest · Nov 1, 2021

shellott-hill said:
Snow has arrived in my area. It is time to change my running patterns to make sure I do not hit the pavement with my face. I have also noticed I am starting to get my fitness back even though I am constrained by my HR level. I have a good feeling my modified plan will work out for MW 2022!

I hope everyone's running is going well. Stay safe and healthy out there!

Oh dear. We're still above 0 in eastern Canada. Good luck with the freezing weather...

shellott-hill · Nov 16, 2021

I have been delinquent on posting my running for the last two weeks. Here we go...

We are 50 days from the starting line for Dopey 2022!

Week 06 of 14

Summary:
1 walk for a total of 4.07 miles and 5 runs for a total of 26.78 miles.

Monday:

0:59:41 walk
4.07 miles
14:40 min./mi. average pace
83 BPM average

Tuesday:

10 min. WU + 35 min. run + 10 min. CD
0:55:05
3.53 miles
15:36 min./mi. average pace
113 BPM average
Had a COVID booster in the morning. This did not allow me to be able to keep my HR stable while running. Within 30 seconds of running, my HR would jump out of range. That turned my run into mostly a walk.

Wednesday:

Day of rest

Thursday:

10 min. WU + 45 min. run + 10 min. CD
1:05:06
5.82 miles
11:11 min./mi. average pace
115 BPM average

Friday:

10 min. WU + 38 min. run + 7 min. CD
0:55:06
3.48 miles
10:53 min./mi. average pace
114 BPM average

Saturday:

10 min. WU + 35 min. run + 5 min. CD
0:55:06
4.31 miles
12:47 min./mi. average pace
115 BPM average
My HR would not stay in range again. Had to walk portions of today's run.

Sunday:

10 min. WU + 75 min. run + 5 min. CD
1:30:06
8.06 miles
11:11 min./mi. average pace
119 BPM average.

Week 07 of 14

Summary:
2 walks for a total of 6.43 miles and 5 runs for a total of 34.95 miles.

Monday:

0:50:18 walk
3.36 miles
14:58 min./mi. average pace
85 BPM average

Tuesday:

10 min. WU + 40 min. run + 5 min. CD
0:55:06
5.13 miles
10:44 min./mi. average pace
113 BPM average

Wednesday:

0:46:17 walk
3.07 miles
15:05 min./mi. average pace
80 BPM average

Thursday:

10 min. WU + 50 min. run + 5 min. CD
1:05:05
5.96 miles
10:55 min./mi. average pace
114 BPM average

Friday:

10 min. WU + 40 min. run + 5 min. CD
0:55:07
4.87 miles
11:19 min./mi. average pace
116 BPM average

Saturday:

10 min. WU + 65 min. run + 5 min. CD
1:20:10
7.5 miles
10:41 min./mi. average pace
117 BPM average

Sunday:

10 min. WU + 115 min. run + 5 min. CD
2:08:19
11.49 miles
11:10 min./mi. average pace
119 BPM average.
Ended up cutting the 5 min. cool-down short. I had to stop at the train tracks by my house and wait for a train that took nearly 20 minutes. Figured I was already cooled down and did not need to do the extra 2 minutes.

Winter has arrived here. The temperatures a cold and the ground is becoming slippery again.

shellott-hill · Nov 22, 2021

We are 45 days from the starting line for Dopey 2022!

Week 08 of 14

Summary:
2 walks for a total of 5.8 miles and 5 runs for a total of 32.18 miles.

Monday:

0:46:26 walk
2.84 miles
16:21 min./mi. average pace
85 BPM average

Tuesday:

10 min. WU + 45 min. run + 0 min. CD
0:55:08
5.13 miles
10:45 min./mi. average pace
118 BPM average

Wednesday:

0:48:33 walk
2.96 miles
16:24 min./mi. average pace
78 BPM average

Thursday:

10 min. WU + 60 min. run + 5 min. CD
1:15:06
6.91 miles
10:52 min./mi. average pace
117 BPM average

Friday:

10 min. WU + 50 min. run + 5 min. CD
1:05:06
6.09 miles
10:28 min./mi. average pace
113 BPM average

Saturday:

10 min. WU + 45 min. run + 5 min. CD
1:00:05
5.74 miles
10:28 min./mi. average pace
115 BPM average

Sunday:

10 min. WU + 75 min. run + 5 min. CD
1:30:06
8.31 miles
10:51 min./mi. average pace
120 BPM average.

I am noticing that I am able to keep my HR in range a little easier than usual. I have also noticed that my VO2 max is higher than it was last year when I trained for Dopey. I don't think I have seen a 52 since I have started recording my VO2 max. The slow training may be paying off.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Nov 28, 2021

We are 38 days from the starting line for Dopey 2022!

Week 09 of 14

Summary:
5 runs for a total of 38.71 miles.

Monday:

nothing

Tuesday:

10 min. WU + 45 min. run + 5 min. CD
1:0:08
5.00 miles
12:02 min./mi. average pace
106 BPM average

Wednesday:

nothing

Thursday:

10 min. WU + 60 min. run + 5 min. CD
1:15:06
6.77 miles
11:06 min./mi. average pace
119 BPM average

Friday:

10 min. WU + 40 min. run + 5 min. CD
0:55:06
5.15 miles
10:42 min./mi. average pace
117 BPM average

Saturday:

10 min. WU + 75 min. run + 5 min. CD
1:30:07
8.67 miles
10:24 min./mi. average pace
120 BPM average

Sunday:

10 min. WU + 125 min. run + 5 min. CD
2:25:27
13.12 miles
11:05 min./mi. average pace
119 BPM average.
I added an additional 5 minutes to make sure I hit the half marathon distance. This run was challenging. My legs were tired right from the start. My HR had me slow down and walk at several points today.

This was my first half marathon distance since July 9th. I am about 20 minutes slower than then, but not bad considering I am restricted by my HR training.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Dec 8, 2021

We are 28 days from the starting line for Dopey 2022!

Week 10 of 14

Summary:
5 runs for a total of 32.11 miles.

Monday:

nothing

Tuesday:

10 min. WU + 50 min. run + 5 min. CD
1:05:10
5.85 miles
11:08 min./mi. average pace
114 BPM average

Wednesday:

nothing

Thursday:

10 min. WU + 70 min. run + 5 min. CD
1:25:09
7.2 miles
11:50 min./mi. average pace
111 BPM average
I did a ladder interval set to start to mix up the pacing. I was cleared to run by feel now, so the effort will start to vary again.

Friday:

10 min. WU + 50 min. run + 5 min. CD
1:05:10
5.15 miles
10:53 min./mi. average pace
115 BPM average

Saturday:

10 min. WU + 45 min. run + 5 min. CD
1:00:16
5.58 miles
10:48 min./mi. average pace
??? BPM average
I do not know what my HR was because my Garmin decided to not register and constantly bark at me that my HR was low at 1 BPM.

Sunday:

10 min. WU + 75 min. run + 5 min. CD
1:30:07
7.49 miles
12:02 min./mi. average pace
113 BPM average.

I have cleared my second stress test and am good to start pushing the pace a little bit harder than the past 9 weeks. Next week I will start to add in more varied pacing and see how I handle that.

I hope everyone's running is going well. Stay safe and healthy out there!

Herding_Cats · Dec 9, 2021

congrats on clearing your stress test!

avondale · Dec 10, 2021

shellott-hill said:
We are 28 days from the starting line for Dopey 2022!

Week 10 of 14

Summary:
5 runs for a total of 32.11 miles.

Monday:

nothing

Tuesday:

10 min. WU + 50 min. run + 5 min. CD

1:05:10

5.85 miles

11:08 min./mi. average pace

114 BPM average

Wednesday:

nothing

Thursday:

10 min. WU + 70 min. run + 5 min. CD

1:25:09

7.2 miles

11:50 min./mi. average pace

111 BPM average

I did a ladder interval set to start to mix up the pacing. I was cleared to run by feel now, so the effort will start to vary again.

Friday:

10 min. WU + 50 min. run + 5 min. CD

1:05:10

5.15 miles

10:53 min./mi. average pace

115 BPM average

Saturday:

10 min. WU + 45 min. run + 5 min. CD

1:00:16

5.58 miles

10:48 min./mi. average pace

??? BPM average

I do not know what my HR was because my Garmin decided to not register and constantly bark at me that my HR was low at 1 BPM.

Sunday:

10 min. WU + 75 min. run + 5 min. CD

1:30:07

7.49 miles

12:02 min./mi. average pace

113 BPM average.

I have cleared my second stress test and am good to start pushing the pace a little bit harder than the past 9 weeks. Next week I will start to add in more varied pacing and see how I handle that.

I hope everyone's running is going well. Stay safe and healthy out there!

fantastic about the stress test - your health is improving!

shellott-hill · Dec 13, 2021

We are 23 days from the starting line for Dopey 2022!

Week 11 of 14

Summary:
5 runs for a total of 42.35 miles with a time of 7:35:41

Monday:

nothing

Tuesday:

10 min. WU + 50 min. run + 5 min. CD
1:10:06
6.95 miles
10:05 min./mi. average pace
118 BPM average
The original plan was another run with the goal of keeping the HR under 130. However, since I had a great stress test the other week, I ramped this up to an interval style run. The run actually became the following:
10 min. WU (walk @ 15:16 min./mile) + 4 x (5 min. MTempo + 2 min. RI) + 30 min. @ EA
- The pacing was as follows for each interval:
  - 8:24 min./mile
  - 8:11 min./mile
  - 8:38 min./mile
  - 8:50 min./mile
- The remainder of the run was approximately a 9:30-9:45 min./mile (so in my EB range).
I did push the intervals pretty hard (after not doing this sort of running in 3 months), but I am happy that I was able to get in for sub-9 intervals. I forgive myself for not being tighter on the pacing for each interval -- as I am out of practice. I was pretty happy to add some speed work back into my routine.

Wednesday:

nothing

Thursday:

10 min. WU + 70 min. run + 5 min. CD
1:25:10
7.9 miles
11:19 min./mi. average pace
116 BPM average
I did a ladder interval set on the treadmill to start mixing up the speeds. I basically started at a speed of 5.0 and did 10 minutes at speed then 2.5 minutes cool down at 5.0. I then took it up in 0.5 increments on the treadmill at 10 minute intervals until I got to 6.5 (each with a RI at 5.0 of 2.5 minutes) I then did 5 minutes at 7.0, RI at 5.0 for 5 minutes and worked my way back down to 6.0 .

Friday:

10 min. WU + 45 min. run @EA+ 5 min. CD
1:00:04
5.31 miles
11:19 min./mi. average pace. I average 10:25 during the 45 min. run (which kept me right in the middle of my EA pacing.
115 BPM average

Saturday:

10 min. WU + 75 min. run @ EB + 5 min. CD
1:30:06
8.69 miles
10:22 min./mi. average pace
121 BPM average
I averaged a pace of 9:45 for the 75 min run to keep myself in the EB range.

Sunday:

10 min. WU + 135 min. run + 5 min. CD
2:30:15
13.5 miles
11:08 min./mi. average pace
117 BPM average.
We had a large dump of snow (4-5 inches) the night before and the temperatures were pretty cold outside. Therefore I was directed to treadmill torture for 150 minutes! I ran the first two 30 minute blocks at a speed for 6.0 (10 min/mile) with a short walk break of 1.5-2.5 minutes at the end of each 30 minutes so I could take in my fuel. I then ran the remainder at a 5.5 on the treadmill with the same fuel breaks every 30 minutes.

I was looking at the remaining 3 weeks and I originally planned for:

Week 12 - 6:20:00 minutes
Week 13 - 7:35:00 minutes
Week 14 - 5:05:00 minutes
Week 15 - Dopey challenge week

I am now looking at it and thinking that I will not be giving myself enough of a taper if I do the 7:35:00 during week 13. That will just give me one week of a taper before the Dopey Challenge. Any suggestions on how to handle these last 3 weeks? I want to make sure I have enough taper, but also do not want to burn myself out by running another Half marathon during week 13.

I hope everyone's running is going well. Stay safe and healthy out there!

DopeyBadger · Dec 14, 2021

shellott-hill said:
Any suggestions on how to handle these last 3 weeks?

I'd be careful as your transitioning from almost all very very easy type pacing into some paced work with volume.

I might consider trying to blend Week 12/13 into a bit of recovery from last week's peak, and then trying to peak on say Tues/Wed of next week instead of Sat/Sun if you can swing the logistics of it. Because a two week taper is short, but it's more like a 1.5 week taper since Dopey starts sooner (Thurs) then a normal weekend HM/M (Sat). Granted the effect of the 5k/10k is minimal in comparison to the recent training.

A second competing idea is to consider a 4 week taper, and that you've now hit your peak. So have the volume fall a bit this week, and then a bit more next week instead of building back up. There is data to suggest some runners do well on a 4-week taper.

shellott-hill · Dec 14, 2021

DopeyBadger said:
I might consider trying to blend Week 12/13 into a bit of recovery from last week's peak, and then trying to peak on say Tues/Wed of next week instead of Sat/Sun if you can swing the logistics of it. Because a two week taper is short, but it's more like a 1.5 week taper since Dopey starts sooner (Thurs) then a normal weekend HM/M (Sat). Granted the effect of the 5k/10k is minimal in comparison to the recent training.

Here is what I came up with...

DopeyBadger · Dec 14, 2021

Seems reasonable to me. Two things:

-On 12/21, be ok with doing a slower pace in case you're not fully recovered from the last 150 min run.
-On 12/23, drop to 60 min instead of 90 min. I think it's not worth the risk of doing too much coming off the 150 min run two days prior.

shellott-hill · Dec 20, 2021

We are 16 days from the starting line for Dopey 2022!

Week 12 of 14

Summary:
4 runs for a total of 28.02 miles with a time of 4:53:40

Monday:

nothing

Tuesday:

10 min. WU + 55 min. run + 5 min. CD
1:10:09
6.55 miles
10:43 min./mi. average pace
117 BPM average

Wednesday:

10 min. WU + 55 min. run + 5 min. CD
1:10:09
6.70 miles
10:28 min./mi. average pace
115 BPM average

Thursday:

off

Friday:

10 min. WU + 75 min. run + 5 min. CD
1:30:08
8.75 miles
10:18 min./mi. average pace
121 BPM average

Saturday:

10 min. WU + 50 min. run + 5 min. CD
1:03:14
6.02 miles
10:30 min./mi. average pace
112 BPM average

Sunday:

off

I will do a 2-day peak of 90 minutes an 150 minutes next week and then we will start the taper.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Dec 28, 2021

We are 8 days from the starting line for Dopey 2022!

Week 13 of 14

Summary:
5 runs for a total of 40.67 miles with a time of 7:20:29

Monday:

nothing

Tuesday:

10 min. WU + 135 min. run + 5 min. CD
2:30:06
14.1 miles
10:39 min./mi. average pace
116 BPM average

Wednesday:

off

Thursday:

10 min. WU + 45 min. run + 5 min. CD
1:00:01
5.32 miles
11:17 min./mi. average pace
108 BPM average

Friday:

10 min. WU + 45 min. run + 5 min. CD
1:00:06
5.5 miles
10:56 min./mi. average pace
111 BPM average

Saturday:

off

Sunday:

10 min. WU + 65 min. run + 5 min. CD
1:20:06
7.0 miles
11:27 min./mi. average pace
117 BPM average

The weather has been frightful. We have officially entered the deep-freeze here. There is no way to train for the heat in weather like this...besides staying inside and running on the treadmill.

Luckily I was able to get the Tuesday and Thursday runs outside before being forced on the treadmill. I am officially starting to taper.

I hope everyone's running is going well. Stay safe and healthy out there!

shellott-hill · Jan 2, 2022

We are 4 days from the starting line for Dopey 2022!

Week 14 of 14

Summary:
5 runs for a total of 25.33 miles with a time of 4:40:16

This is going to be a lazy post as I am in the middle of packing for my flight in the morning.

See all of you in WDW... Stay safe and healthy out there!

col1 · Jan 3, 2022

shellott-hill said:
We are 4 days from the starting line for Dopey 2022!

Week 14 of 14

Summary:
5 runs for a total of 25.33 miles with a time of 4:40:16

This is going to be a lazy post as I am in the middle of packing for my flight in the morning.

View attachment 635363

See all of you in WDW... Stay safe and healthy out there!

Good luck , have a safe trip and enjoy the weekend

azrivest · Jan 6, 2022

Enjoy Orlando!

They're forecasting a "feels like" of -40C for next Tuesday night over here

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