Dopey on the Run

runDisney Marathon Week was upon us before we knew it.  The running plan was simple, 4 consecutive days, 5K, 10K, Half-Marathon, Marathon.    Here is how my actual mileage compared to the plan for the week starting January 1, 2024:   Week 18 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest Travel Expo 3.1 6.2 13.1 26.2 48.6 Actual Rest Travel Expo 3.1 6.2 7.1* 26.2 42.6 By Steps 4.0 9.0 8.5 11.5 12.0 14.0 33.0 92.0   The half marathon was shortened to 7.1 miles due to incoming storms with a chance of lightening.  I included my estimated total miles on foot, based on step count, because it is easy to underestimate the impact of being on your feet more than you realize when participating in an endurance event at a vacation destination.   Monday of Week 18 was New Year’s Day.  After our typical New Year’s morning, we scrambled in the afternoon to take down all our Christmas decorations.  We had no snow yet and temperatures outsi...

Week 17.  The final week of training before runDisney Marathon Week.  Week 17 was the second week of taper with total of only 15 miles on the plan.  This week was more about letting the lingering aches and pains heal, getting those last strength training sessions in, and staying healthy.  Oh, and deciding what running gear to take to Florida and figuring out how to pack it all up. Here is how my actual mileage compared to the plan for the week starting December 25: Week 17 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest 4 Rest 3 Rest 8 Rest 15 Actual Rest 4.2 Strength 3.2 Strength 8.1 Rest 15.5 As has been typical for me over the years, the last taper week felt sluggish and achy.  The 4 miles on Tuesday was much harder than it should have been.  But I think that is just the effect of cutting back weekly mileage from 45 to 15 miles, along with working out the lingering fatigue and soreness. Experience had taught me not to panic, I...

Week 16 was a recovery and taper week after my third and final Dopey Simulation in week 15.  Like week 14, I was feeling the effects of the 45 miles in week 15.  But I was able to approach week 16 with optimism because I knew I was over the hump.  The hardest part would be maintaining focus through the holidays and staying healthy. Here is how my actual mileage compared to the plan for the week starting December 18: Week 16 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest 5 Rest 4 Rest 12 Rest 21 Actual Rest 5.5 Strength 4.5 12.3 Rest Strength 22.3 I covered 22.3 miles at an average pace of 10:26 /mile, right on target for a typical recovery week. I had some latent soreness from the previous week’s Dopey Simulation, but I felt like I had less fatigue than in the previous recovery week. I was also able to get two strength training sessions in, which is important after a week with no strength training.   The plan called for 12 miles on Saturday, but holiday...

Week 15, the third and final Dopey Simulation Week.  I had a lot of anxiety getting through this week, knowing that if I made it through the 20-miler on Saturday, I could cruise through the next two weeks of taper before heading to Walt Disney World.   I vlog’d each of the simulation runs this time. In retrospect, it was great practice for Disney because I know now that I can manage carrying the GoPro on long runs.  Here’s a video from Day 1 and 2: Here is how my actual mileage compared to the plan for the week starting December 11: Week 15 Mon Tue Wed Thurs Fri Sat Sun Total Plan 5 Rest 3 5 10 20 Rest 43 Actual 6.2 Rest 3.1 5.1 10.4 20.3 Rest 45.1   I covered 45.1 miles at an average pace of 11:36 min/mile, a little slower than my previous simulation week in week 13.   My average pace for each of the Dopey Simulation days were 10:27 /mi for the 3-miler, 10:40 /mi for the 5-miler, 11:25 /mi for the 10-miler, and 12:37 /mi for the 20-miler.  C...

Week 14 was a recovery week after my second Dopey Simulation in week 13.     I was feeling the effects of a 44-mile week and sluggish most of the week.    Some unexpected warm weather toward the end of week 14 provided some incentive to just get outside and log the mileage. I took my GoPro with me for two of the days and included videos below. Here is how my actual mileage compared to the plan for the week starting December 4:   Week 14 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest 5 Rest 5 Rest 10 Rest 20 Actual Strength 5.6 Strength 5.5 10.1 Rest Rest 21.2   I covered 21.2 miles at an average pace of 11:00 min/mile, a little slow for a recovery week.  I definitely needed rest.  I experienced an extended episode of irregular heart rhythm mid-week, which was another indication that I was fatigued.  Because of that, Thursday’s run was relaxed run/walk at 1/1 minute with an average pace of 12:40 /mile.  Thursday was als...

Week 13 was originally my first planned full Dopey Simulation but became my second Dopey Simulation after I turned Week 11 into a Dopey Simulation.  I stuck to the plan for Monday through Thursday, but extended Friday/Saturday from 8/18 to 10/20.  I felt like I had capacity to do that and wanted to take advantage of it in case something goes awry for my next and final Dopey Simulation in Week 15  Here is how my actual mileage compared to the plan for the week starting November 27:   Week 13 Mon Tue Wed Thurs Fri Sat Sun Total Plan 5 Rest 3 5 8 18 Rest 39 Actual 5.5 Rest 3.1 5.2 10.2 20.2 Rest 44.2   I covered 44.2 miles at an average pace of 11:32 min/mile, a little faster per mile than my last Dopey Simulation in Week 11.    My average pace for each of the Dopey Simulation days were 10:25 /mi for the 3-miler, 10:28 /mi for the 5-miler, 11:29 /mi for the 10-miler, and 12:21 /mi for the 20-miler.  Compared to Week 11, I was 10-20 sec...

Week 12 was a recovery week after my first Dopey Simulation Week.  I was beat after 41 miles in 4 days during week 11, so I stuck to the plan and took it easy. Here is how my actual mileage compared to the plan for the week starting November 20: Week 12 Mon Tue Wed Thurs Fri Sat Sun Total Plan Rest 5 Rest 5 Rest 10 Rest 20 Actual Strength 5.2 5.6 Rest 10.2 Rest Strength 21 I covered 21 miles at an average pace of 10:04 min/mile, about 30 seconds faster per mile than my last two recovery weeks.  I feel good about that.  Even though my Dopey Simulation week was very slow, I’m still recovering enough to keep a respectable pace (for me) on shorter runs. With Thanksgiving Day on Thursday this week, I juggled some running days to accommodate family events.  Tuesday and Friday were too cold for me, so I resorted to a treadmill at Planet Fitness.  I think 10 miles is my limit on a treadmill without going insane.  Hopefully I won’t have...