Regular Goofy challengers advice to Newbies for inbetween...

[goofeygirl]

So we have done the half and now have to really get mentally and physically prep'd for the full. Aside from going to bed early, eating pasta...what advice would you give to prep the body and mind?

 

[Haas4Concern]

I plan on taking an ice bath back at the hotel. I did this during training and it seemed to reduce or eliminate soreness for me.

 

[IMGONNABE40!]

I second the recommendation for an ice bath. Follow that up with compression tights if you've got them. When I did Goofy I ended up having to do laundry that Saturday as well since the temps for both mornings was in the 20's and I only had one cold weather running outfit. It wa good for me to keep moving around the resort.

 

[FFigawi]

Some suggestions as to what's worked for me in the past:

Ice bath right when getting back to the hotel
Compression socks on for a few hours after that
Healthy breakfast and lunch
Short nap followed by some short and easy walking
Movie at Downtown Disney
Light dinner. Sushi, no pasta. Carb loading the night before isn't as effective as a gradual buildup the week before.

The key, for me anyway, is to do a little walking, maybe 30-45 minutes or so in early afternoon, and try to spend as much time as possible after that off my feet. That's why a movie works so well.

 

[crewmatt]

You'll want to consume carbs and protein within an hour of finishing the half. Chocolate milk is my favorite.

 

[cewait]

This is what works for me....

First let’s back up to today

• Hydration efforts are up just a little and will continue through race weekend
• I plan a very serious leg work out tomorrow afternoon – one that leaves you feeling like a rag doll. This is not something I would recommend to a person who has not been working out legs through the training cycle.
• I will pick up the percentage of carbs and good lipids over the weekend and continue through the weekend and early week (loading and focusing on the two fuel sources but nothing large or way out of whack) The amount of loading really equates to possibly 1-2 servings of nuts a day.
• Bring the diet back to a balanced diet on Tuesday and through the race
• I will start drinking a couple servings a day of ‘tart cherry juice’ for the antioxidant benefits early in the week of the race

Post race Saturday

• Nice recovery drink as soon as I can after the half. I look for something pre-packaged. I like Choc Milk, but may go with a shelf capable one (i.e. no refridge) with the current forecast.
• Once back to the room, a shower and then mill around the room. I stretch out and do a light yoga session.
• We line up for an early lunch. I look for good fats in that meal. The BrewPub at BW used to have a great humus appetizer that served this purpose well. May head to Cat Corza’s (olive oils) for a really late breakfast.
• I then head back for a short nap then usually walk to Epcot for the afternoon. I am the guy who you will see on a bench stretching.
• We will head back to the room and on the way have a light meal then early off to bed.
• I will wear compression socks on Saturday afternoon.
• I usually do not do the cool bath thing. I think the jury remains out on whether it really works for joints not exhibiting signs of injru. Not saying that it is a bad thing or a good thing. As info, a couple recent studies seem to indicate muscles are not helped in the ice bath and that heat would be a better thing to provide in a recovery situation. I am busily working on compression pants with ice pockets for the ankles, kness and hips and heating pad coils for the calves, thighs and glutes

 

[liznboys]

I'll be doing the same thing that I've been doing during my training back to backs. (I did 9 miles/18 miles, 10 miles/20 miles and 11 miles/22 miles.) This routine worked for me those three times so hopefully it will work for Goofy!

After the shorter run I eat a meal, take a long hot shower, and then go about my day with a mix of rest and activity. I stay hydrated. I have a big, healthy dinner and get the best nights sleep that I can.

Oh, I will add that I won't be going to any parks this trip so having to make sure I don't "overdue it in the parks" between the half and full is a non issue for me. I'm going to hang around my resort, and if I feel the need to go somewhere I'll go to DTD or another resort. I'm having dinner at another resort that night so I know I'll be leaving my resort for that, at least.

 

[Tiger Lily 03]

I pretty follow a similar path to what Coach has listed. Have never done tart cherry juice although I love cherry juice.

Always stretch at the family reunion place (Near the W where the WISHers meet) before heading back to room for shower. I've ditched the ice bath since I have not seen a major difference for me with that practice. As Coach mentioned, I again will stretch at the room.

I like the idea of a beverage that is

shelf capable one (i.e. no refridge) with the current forecast

I may have DH bring that when he meets me at finish. Sometimes he's brought the chocolate milk. We will see what we come up with for that time.

Have never done the Brew Pub hummus, have done Cat Cora's or whatever the name in the past.

Very short Nap, then we meet with friends for a lazy pasta/pizza/wings meal. Walking around is also included in the after activities along with hydration.

Head to bed EARLY and lie there. I actually do get more sleep the night previous to the marathon since I've gotten quite tired by lack of sleep the night before the half. Get up at the zero-dark-thirty hour with everyone else, head to start area with my oatmeal breakfast seek out coffee, bring dollars since change at that hour is elusive. Have half of the oatmeal, maybe half of a bananna and half of a small coffee while hanging out for them to announce time to assemble to the corrals.

Advantage to being in the way-back Corral G is that PoP line is way down and good opportunity to get that job done once the start commences.

 

[disney_runner]

Coach,
Do you know if dried cherries are just as good as the juice? I've been regularly adding them to my daily oatmeal. Just wondering if I should step it up a notch over the weekend.
Thanks!

 

[cewait]

Coach,
Do you know if dried cherries are just as good as the juice? I've been regularly adding them to my daily oatmeal. Just wondering if I should step it up a notch over the weekend.
Thanks!

If you are talking dried Tart cherries, then studies show they carry about half the antioxidant loading as the juice. I would have to go look at serving sizes to see how many you would need to snack on to get the same loading

 

[disney_runner]

Yep, montmorency cherries. Label says they're tart. I'll throw in a few extra, thanks!
My Dad swears by the juice helping his joints too. I'll go with that theory too and take what help I can get!

 

[Haas4Concern]

Great thread! Im picking up a lot. Thanks to everyone who contributed.

 

[goofeygirl]

No one wants to be in this race and then say 'gee I wish I had known that'.
I want to be FULLY prepared!


Are there pros to a 'light' massage after the half before the full? It sounds like it might help and I cannot imagine it would cause more issues than if I didn't...


Has anyone ever used a hot tub between races...I have heard only bad things about doing that...what was your experience?

...and talking about doing something you shouldn't...one race I ate a cheeseburger for lunch the day before...and pasta for diner thinking that it wouldn't matter...it did...I didn't feel engergized, only sloggish from it. Lesson learned on that one.

 

[cewait]

If you lie on the table and have the masseuse stretch you out, possibly a good deal. Otherwise, it is not necessarily a good deal if you have not had one in training (with the same person). Just my two cents. Save your $$ and get one Sunday late afternoon or Monday morning - after the lags muscles have settled down.

There are some benefits to jumping off into a hot tub on Saturday... One where you hopped in for maybe 3-5 minutes to warm up the legs and then hopped out to stretch. Otherwise, heading into one for a good soak will dehydrate you. WIth this upcoming weekend, you will battle hydration.

 

[crewmatt]

Speaking of shelf stable recovery beverages does anyone have any recommendations? My favorite brand (ReGen) was bought out and no longer makes theirs. Ii stocked up when I heard the news but am down to a few left.

I've tried Muscle Milk, Honey Milk, and Hammer Recoverite (this one I really didn't like - too much malt and tasted filmy - although I will say it seemed to work).

I'll probably poke around the expo a bit but I haven't been seeing much variety at them recently.

 

[cewait]

Speaking of shelf stable recovery beverages does anyone have any recommendations? My favorite brand (ReGen) was bought out and no longer makes theirs. Ii stocked up when I heard the news but am down to a few left.

I've tried Muscle Milk, Honey Milk, and Hammer Recoverite (this one I really didn't like - too much malt and tasted filmy - although I will say it seemed to work).

I'll probably poke around the expo a bit but I haven't been seeing much variety at them recently.

The pre-mixed market has contracted. I alternate between Muscle Milk and Gatorade G03. I find most drinks with a heavy loading of protein to have a filmy after taste. Of these two, Gatorade seems less.

I do think I am sticking in the freezer when I wake up so it has an extra chill through the moring.

 

[John VN]

Speaking of shelf stable recovery beverages does anyone have any recommendations? My favorite brand (ReGen) was bought out and no longer makes theirs. Ii stocked up when I heard the news but am down to a few left.

I've tried Muscle Milk, Honey Milk, and Hammer Recoverite (this one I really didn't like - too much malt and tasted filmy - although I will say it seemed to work).

I'll probably poke around the expo a bit but I haven't been seeing much variety at them recently.

My recovery drink used to be Yuengling but is now O'Doul's.

 

[JeffW]

My recovery drink used to be Yuengling but is now O'Doul's.

I think I posted this last year about this time. Beer (at least the non-alcoholic variety) is now supported by science as a recovery drink.

http://well.blogs.nytimes.com/2011/08/24/nonalcoholic-beer-aids-marathon-recovery/

I'm partial to Cytomax before/during a run, and Muscle Milk afterward.

 

[John VN]

I think I posted this last year about this time. Beer (at least the non-alcoholic variety) is now supported by science as a recovery drink.

http://well.blogs.nytimes.com/2011/08/24/nonalcoholic-beer-aids-marathon-recovery/

I'm partial to Cytomax before/during a run, and Muscle Milk afterward.

Cool Citrus and Tangy Orange for me.

 

[Reep]

I am busily working on compression pants with ice pockets for the ankles, kness and hips and heating pad coils for the calves, thighs and glutes
[/LIST]

Let me know when you make this. I'm first on the order list--and agree that would be the best combination. Ice for joints, warmth for muscles.

If any of you are independently wealthy, this is the option of the elites (and no, he does not take an ice bath):
http://www.normatecrecovery.com/mvp.aspx

Not sure I'd want to take it on an airplane though.

Just for controversy sake, my secret ingredient (still under testing) is beet juice. It is supposed to help oxygen usage in endurance sports. I've only tested it once, but I did run a strong negative split at DL half using it. 750 mL two days before, one day before, 300 mL 3 hours before race, the rest after, then 300 mL before the marathon. That's the plan. We'll see how it goes.