Marathon Weekend 2016

[BuckeyeBama]

I need some tips for running in cold weather. In the past I've always gone into hibernation in the winter so I have no cold weather running gear and no experience with long runs in cold weather. So far here in Michigan it's been a pleasant fall, but I know the frigid weather is coming. Any specific clothing you're fond of? Any advice is much appreciated.

I love running in the cold - to a point. This past winter was the worst that I have ever dealt with. I run 6 days/week, and we had a 6 week period in which I was running in temps below 10 degrees every morning - quite a few of those below zero. They key is to have the right gear. I am not married to a specific brand, but most of my stuff is Nike, Adidas or Under Armor. Note - all of my running gear is made of wicking material and I always wear compression shorts as a bottom layer.

My cold weather dress:

• Above freezing - shorts and tee (could add a knit cap or very light gloves if it is cloudy and really windy)
• Between 20-32 degrees - running tights (legs), light long sleeve shirt, knit cap, very light gloves (will go with a thicker top if it is cloudy and windy)
• Between 5-20 degrees - running tights (legs), thick long sleeve shirt that tucks into my tights, knit cap, medium weight gloves (will add windbreaker if really windy)
• Below 5 degrees - see above but add windbreaker pants shell and jacket - heavier knit cap and gloves

 

[roxymama]

Oh are you going to spectate? Any ideas where?

Unfortunately since we have a three year old with us it will be entirely up to how the day is going with her where all we will end up. We are staying at the BLT by the Contemporary since we will not be buying a park ticket for that particular day. BUT we may also monorail over to the area by the boardwalk as another option. We are trying to see one of our good friends who will be close to the middle or back of the pack as she is training at around a 12:30 to 13:00 pace at this time. We also leave later that day to get back to the real world (boo!)

 

[cavepig]

I need some tips for running in cold weather. In the past I've always gone into hibernation in the winter so I have no cold weather running gear and no experience with long runs in cold weather. So far here in Michigan it's been a pleasant fall, but I know the frigid weather is coming. Any specific clothing you're fond of? Any advice is much appreciated.

Like said above Layers are best. I don't have any specific brands, it's just whatever I have.

Top - I do a dry wick long sleeve shirt then if need be a cotton long sleeve then a thick wind breaker jacket.
Bottom - Then spandex or yoga pants and wind pants on top of those if it's really cold. If it's not freezing freezing I'll do just lined wind pants.
Hands - I have some really thick mittens with the flip tops, so if my hands do start to warm up I can let the fingers breath.
Head - thick Earband and jacket hood, then if really freezing I have a balaclava (found on amazon) that is a hood, neck and face mask thing - works really good. Of course it does get gross with the moisture from breathing.
Feet - well mine just freeze. I wear toe socks so my toes freeze but after a couple miles seem to warm up usually.

Then I learned last year in freezing temps my phone gets mixed up and will read dead and not turn on so I put one of those hand warmer heat packs next to it in my running belt if it's going to be a really long run.

My thighs, neck, hands seem to be what I need to keep most warm to survive a cold run. Helps if it's sunny and not windy for sure. The worst is freezing into the wind one way then overheating with the wind at your back, but with layers you can remove and add as you go. I ran in everything up to the Jan marathon last year, from snow to below 0. I do start off pretty slow to warm up so as not to pull anything in the cold as muscles take a little longer to warm up when 0 degrees or do 10 minutes of inside aerobics to warm up first. My eyelashes freeze and get frosty - so that's kind of cool I guess maybe!

Oh and when really windy I do keep changing directions a lot as I don't mind repeating areas and then I never completely freeze into the wind.

 

[Kathymford]

Oh man. You guys are troopers. That is a lot to think about to run in those temps.

Says the spoiled Calif girl. LOL.

It is so normal out today weather-wise I am excited to go run today after work.

 

[IamTrike]

Oh man. You guys are troopers. That is a lot to think about to run in those temps.

Says the spoiled Calif girl. LOL.

It is so normal out today weather-wise I am excited to go run today after work.

I'm a big pansy. It doesn't get much below freezing here. That being said I love trail runs in the snow if it's not too deep. There's something really neat about cutting through pristine snow in the woods. I like running on greenways when it's snowing too. Everything looks better and the world seems more peaceful when your running and it's snowing.

 

[GreatLakes]

I need some tips for running in cold weather. In the past I've always gone into hibernation in the winter so I have no cold weather running gear and no experience with long runs in cold weather. So far here in Michigan it's been a pleasant fall, but I know the frigid weather is coming. Any specific clothing you're fond of? Any advice is much appreciated.

Do you record the conditions for each of your runs? I have a log where I record the normal time/distance/route information and I also enter it in my Garmin and SportTracks software. In addition to that I record the temperature, what I wore, and how I felt. At first you'll have some guessing to do but if you dressed too warmly or not warm enough on a given run you can look back and make adjustments.

For example, I know that I'm goo in shorts down to about 38 degrees, good with just doubling up a short sleeved compression top and long sleeved wicking top down to about 20, and so on. As the weather starts to get cold I'll look to see what I wore last year when the temperature and wind chill was the same and how I felt so I don't make the same mistake again if I didn't dress correctly last year.

Last year I found a college near me that had a 200-meter indoor track and offered a discounted track only rec pass on a monthly basis. I used that to do speed work in the winter (won't do it when it is too cold because of muscle injury concerns) and for the few days when it was 30 below with wind chill and I didn't want to run outside.

 

[BuckeyeBama]

Last year I found a college near me that had a 200-meter indoor track and offered a discounted track only rec pass on a monthly basis. I used that to do speed work in the winter (won't do it when it is too cold because of muscle injury concerns) and for the few days when it was 30 below with wind chill and I didn't want to run outside.

The trick to doing speed work in the winter is to do 10-15 minutes of vigorous warm-up exercises inside the house before going out into the cold. Really get your heart rate up, then cool down for a few minutes and head out the door.

I forgot to mention one really important article of clothing for really cold days - a neck gaiter. Check them out if you have never worn one.

 

[Keels]

What are everyone's training plans and goals for marathon weekend?

I'm using the Hansons Advanced plan. My Dopey goal is under 7:00 hours and to finish in the top 500. My mother's goal is a 2:05 half-marathon. My wife's goal is to finish the half marathon with a smile. Lastly, my daughter's goal is to break Florence Griffith-Joyner's 100m WR (10.49 sec) in the Kids Dash.

My goal(s):

1. Not die
2. Not fly to some remote location in the middle of nowhere and kill @FFigawi for talking me in to Dopey
3. Not get swept in the full
4. No park time until AFTER I finish the full
5. Have a drink in every country after I finish the full
6. Book the longest massage allowed on our "celebration" cruise following race weekend

Seriously, though, I just want to finish. No time goals, nothing. I ran the 5K and Half at Disneyland and finished well, though I know I could've done better if I'd taken it easy in the parks before-during-after the races. I'm not concerned about the first three races so much as I'm concerned about the full, having never done one.

No lies - I"m pretty freakin' nervous about the full. Like, already nightmares nervous. I know that this is just me, and I've been like this before EVERY race of a distance I've never done before, so I'll probably push my distance up a little bit more than I planned (23 instead of 20ish) just so I can feel more comfortable and try to stay more consistent at worst at a 13:00/mm over a long distance.

As for diet changes, etc., what have y'all done in previous years leading up to run weekends like this?

 

[DopeyBadger]

That's a tough goal, at least it would be for me. I think if I could do 7:30, I'd be happy...mostly because I'm going to try to walk the Half Marathon and save myself for the Full - try to do the full in under 3:45 (at least that's the training plan that I'm trying for).

Yea, we'll see if it happens for me either. A Top 500 finish would be 7:23:35 based on last year's times, so that's like my B goal.

Dang it. You guys keep making me want to try the Hanson plan...

Two suggestions if you decide to do it:

1) Read the book. Understanding why you do each particular workout at each particular pace helps you buy into the program and will give you the best experience.
2) Depending on the marathon pace you desire, once you've chosen the Beginner or Advanced plan double check the amount of time it will take to complete the days runs. In the text of the book, they give guidelines on how long each workout should last. I jumped up to the Advanced plan this workout but that coincided with a jump in paces based on my last race. This means while I'm running more mileage than the last training cycle my overall time in training is actually only 1 hour more in total over the next 11 weeks. I've found for me hovering around 1.5 hours for my longest weekday runs and doing no more than 2.5 hours on the weekend long run was sufficient to get me to a 3:38.

Hmmm...what do these guys have to do with running? I don't get it.
View attachment 130086

Wouldn't it be totally awesome to have a running singlet that said I trained with the Hanson's plan, and then have a picture of them!

I really appreciate the time you've taken to help me... I feel more confident now in my fueling for Monday.

Happy to help and best of luck! Let me know if your VO2max changes dramatically with a different calculator and I can re-run the carb numbers if you want.

http://disneyparks.disney.go.com/bl...asonal-dine-at-hollywood-vine-now-year-round/

Thanks for posting this because we've been to Disney like 20 times but never realized there was a Disney Junior character breakfast/lunch (new parents). Might need to squeeze that in during this trip.

I need some tips for running in cold weather.

I live in Wisconsin and tend to run hotter than most. Last year's Disney Marathon weekend was in my wheelhouse (30-50 F).

40 and above - Shorts and singlet
30-40 - Shorts, light long sleeve, cheap gloves, columbia trail summit beanie
20-30 - Columbia Heavy Base Layer Pants, light long sleeve, columbia trail summit beanie
10-20 - Columbia Heavy Base Layer Pants, Columbia Heavy Base Layer Long Sleeve, Gore Urban Run Windstopper gloves, Under Armour Balaclava
(-15)-10 - Columbia Heavy Base Layer Pants, Columbia Heavy Base Layer Long Sleeve, Gore Urban Run Windstopper gloves, Under Armour Balaclava, Dopey Windjacket
Under Negative 15 - Not Happening! My water freezes up on me underneath my jacket. I've always felt if it's cold enough to freeze water under my jacket in bottles in like 20 minutes I probably shouldn't be running in it.

 

[DopeyBadger]

No lies - I"m pretty freakin' nervous about the full. Like, already nightmares nervous. I know that this is just me, and I've been like this before EVERY race of a distance I've never done before, so I'll probably push my distance up a little bit more than I planned (23 instead of 20ish) just so I can feel more comfortable and try to stay more consistent at worst at a 13:00/mm over a long distance.

As for diet changes, etc., what have y'all done in previous years leading up to run weekends like this?

Sounds like a perfect plan.

The debate out there is whether exercising beyond 3 hours is beneficial or at that point are you doing more harm than good. I've personally tried both methods. Five times with the method of taking my weekend runs out to 20 miles (as many as 4x 20 mile runs in a 18-week training session), but afterwards it always made me so tired and definitely affected my workouts later in the week on Tuesday and Thursday. I felt like I was always trying to recover from the long run rather than gaining anything from the rest of the week. With this latest training cycle I used Hanson's, which has a long run of 16 miles (peak weekly mileage at 60) Even if you decide not to use Hanson's plan (which is a lot of running on the weekdays and not for everyone) try reading the book or the website www.runnersconnect.net. The people at runners connect are former followers of Hanson's and most of their cited research is similar to the Hanson's cited research. There is good information out there to make an informed decision as to what a training plan should have for an individual's strengths and weaknesses. Using the principles of Hanson's and their strengths and weaknesses, I designed plans for my mother and wife.

Diet wise I do the following during my peak training weeks/taper weeks

Breakfast
4 Canadian Bacon
3 Eggs
2 servings Oatmeal
2 servies cherries

Lunch
Turkey Sandwich on whole wheat
Banana
Apple
2 Oranges
Carrots
Whole Grain Crackers

Dinner
Mix it up with chicken, pasta, brown rice, quinoa, peanuts, etc. This tends to be where I get my variety in my diet.

During the carb loading phase pre-race, is when I start to increase my carb portions and decrease my fat intake. Protein stays relatively even.

When I'm at Disney I'll probably be loading up on Chocolate Milk, Apple Juice, Endurance Recovery Drinks, pretzels, and lots of bananas.

 

[Neoflynn]

My goal for the marathon is to encourage all the people who are actually running it! (Spectator for that one right here!)

hopefully you will know ahead of time where you plan to spectate and those of us running can try to say hi

need some tips for running in cold weather. In the past I've always gone into hibernation in the winter so I have no cold weather running gear and no experience with long runs in cold weather. So far here in Michigan it's been a pleasant fall, but I know the frigid weather is coming. Any specific clothing you're fond of? Any advice is much appreciated.

I'm in Georgia and while it does get pretty cold I don't have to deal with the extra things like snow and ice (usually) and for my personal experience I find that layers is the way to go, I usually where compression tights with shorts over them and then either a long sleeve compression shirt with a regular tech T over it or a long sleeve tech shirt, also Gloves and ear muffs are a must for me as my hands and ears tend to be the things that get cold easiest, I have a really nice pair of Nike running gloves that are perfect, you just have to experiment and figure out what work for you, I saw a great quote once that said "there is no such thing as bad weather only inappropriate clothing"

No lies - I"m pretty freakin' nervous about the full. Like, already nightmares nervous. I know that this is just me, and I've been like this before EVERY race of a distance I've never done before, so I'll probably push my distance up a little bit more than I planned (23 instead of 20ish) just so I can feel more comfortable and try to stay more consistent at worst at a 13:00/mm over a long distance.

You know you got this @Keels just trust your training and you will be fine


all this talk about nutrition has got me worried, as of now I don't really do anything special meal wise before my long runs but I'm wondering as I get closer and eventually past the 20 mile mark if this is going to bite me, I am pretty good with during run nutrition (used to use gu's but have switched to Shot Bloks since that's what Disney uses and I love them now) but I'm wondering what I should look at doing the night before long runs, my other road block on this is that I work retail and so my schedule varies and I don't always get to eat a proper dinner the nightbefore my long weekend runs

 

[Keels]

Holy, @DopeyBadger ... what you eat for breakfast is almost more than I eat all day!

I'm not a breakfast person and I've been forcing myself to be better about it, but there is zero way I'd be able to eat that much ... Dang. Impressive.

 

[roxymama]

I've written about this in my little journal before, but I agree with Keels. I have the HARDEST time choking down food before a race because I generally just don't eat a lot in the morning and I suffer from "OMG I HAVE TO GET TO THE RACE" anxiety of getting ready for something.
But I just keep trying because I know how important nutrition is. I literally have to force-feed myself. Oy!

 

[SarahDisney]

I've written about this in my little journal before, but I agree with Keels. I have the HARDEST time choking down food before a race because I generally just don't eat a lot in the morning and I suffer from "OMG I HAVE TO GET TO THE RACE" anxiety of getting ready for something.
But I just keep trying because I know how important nutrition is. I literally have to force-feed myself. Oy!

I'm a big breakfast person. Not that I eat a big breakfast, because I don't (cereal & milk, PB on toast, and greek yogurt are three of my regular breakfasts), but I almost always have something for breakfast.
That said ... I can't eat real food before a run. When I discovered gels, it was a lifesaver. It saved me from having to choke down a few crackers or a piece of toast before my run. I don't know if it will work for longer runs, but for now ... I think the fact that it's not actually food and I get to eat it right before my run instead of as soon as I wake up makes it easier.

 

[SunDial]

My goal for my first marathon is to finish in the upright position under the 7:00 time limit!

And dont forget a very big smile that you can call yourself a marathoner.

This past January was my first marathon. It was also part of my first Goofy. Yes a crazy thing to do but it was a very cool medal. Finished in 6.37. What a feeling.

My goal for the marathon is to encourage all the people who are actually running it! (Spectator for that one right here!)

I hope you are still going to have the sign and sharpie so we all can sign it as we go by.

 

[SunDial]

I love running in the cold - to a point. This past winter was the worst that I have ever dealt with. I run 6 days/week, and we had a 6 week period in which I was running in temps below 10 degrees every morning - quite a few of those below zero. They key is to have the right gear. I am not married to a specific brand, but most of my stuff is Nike, Adidas or Under Armor. Note - all of my running gear is made of wicking material and I always wear compression shorts as a bottom layer.

My cold weather dress:

• Above freezing - shorts and tee (could add a knit cap or very light gloves if it is cloudy and really windy)
• Between 20-32 degrees - running tights (legs), light long sleeve shirt, knit cap, very light gloves (will go with a thicker top if it is cloudy and windy)
• Between 5-20 degrees - running tights (legs), thick long sleeve shirt that tucks into my tights, knit cap, medium weight gloves (will add windbreaker if really windy)
• Below 5 degrees - see above but add windbreaker pants shell and jacket - heavier knit cap and gloves

I am shocked that y'all run in these temps. But then you would just as shocked to know that down here in South Florida it is not uncommon to run in upper 90's with a heat index of 110 and above. And that can be in the evenings too.

 

[Ariel484]

It's good to run in all kinds of weather when you're training...Disney weather isn't perfect so it's helpful to know that you can handle rain (2014 Wine & Dine) or cold (2015 Marathon Weekend 5K & 10K) or whatever.

 

[Waiting2goback]

I need some tips for running in cold weather. In the past I've always gone into hibernation in the winter so I have no cold weather running gear and no experience with long runs in cold weather. So far here in Michigan it's been a pleasant fall, but I know the frigid weather is coming. Any specific clothing you're fond of? Any advice is much appreciated.

I am trying to figure this out too because I just can't be stuck on the treadmill all winter. As long as we don't get record snow again this year the makes the roads to narrow to run on I will try to be outside.

I do have a pair of UA compression pants I bought for riding my bike in cold weather and they kept me really warm. I also have a Columbia spring jacket that is REALLY warm considering its so thin. I have run in that before and it works great. I may just get some gloves and a hat for now and hope these things do the job.

 

[SunDial]

My goal(s):

1. Not die
2. Not fly to some remote location in the middle of nowhere and kill @FFigawi for talking me in to Dopey


Seriously, though, I just want to finish. No time goals, nothing.

About spit the water I was drinking all over my keyboard when I read that line.

Training at the pace you are at and all of the other runs you are doing, you will do just fine.

This past January I did Goofy with only 2014 Tower of Terror 10 miler really under my belt. 2013 Tower and 2014 January half didn't count as there was no training because of dads health and passing. While I did finish both, I had gotten past the point of being swept and finished well over the time limits.

My training leading up to Goofy were a lot of 6, 7, 8, 9, and 10 mile runs. I only did 11 miles once. Nothing longer. I was 3 hours for the 1/2 and 6.37 for the full. I was actually back running that Monday.

 

[DopeyBadger]

Holy, @DopeyBadger ... what you eat for breakfast is almost more than I eat all day!

Yea, after failing to meet the 4-hour mark for 3 years I did a whole internal review to see what I could do better. I found that my diet lacked substantially in protein (building block of muscles). I hated eggs (still do), but decided if I needed to eat them to make me better than I was willing to get over the taste. I read Matt Fitzgerald's "Racing Weight Cookbook" and "Performance Nutrition for Runners". Haven't found a recipe in the cookbook I don't like.

I have the HARDEST time choking down food before a race because I generally just don't eat a lot in the morning...

Oh trust me I get this. Ask my wife, I'm typically a nervous reck the morning of races. I eat white bagel, peanut butter, honey, and a banana.

I hope you are still going to have the sign and sharpie so we all can sign it as we go by.

Love this idea!

I am shocked that y'all run in these temps. But then you would just as shocked to know that down here in South Florida it is not uncommon to run in upper 90's with a heat index of 110 and above. And that can be in the evenings too.

Yea, I get it and to me those temps sound AWFUL. I applaud others who can train in that type of temp. This past summer it might have been 90 twice all summer during my training and those were ROUGH days. I felt like I needed a swimming pool of water to keep up with my hydration.

Training at the pace you are at and all of the other runs you are doing, you will do just fine. My training leading up to Goofy were a lot of 6, 7, 8, 9, and 10 mile runs. I only did 11 miles once. Nothing longer. I was 3 hours for the 1/2 and 6.37 for the full. I was actually back running that Monday.

Totally agree! This is great anecdotal advice and evidence to what I was referring to earlier.