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Old 10-09-2012, 08:03 PM   #3211
John VN
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Originally Posted by Mickeyfan74 View Post
........
Hello John VN

I am a currently a walker in these few events I have done just this year.
I walked my first half in 3:22. I just did the 10 miler in 2:32. How would one improve or work on their walking stride? I'd like to aim for 13 min mile or better if I can for the Half. Living in NFLA I have a rough and sandy roads to train on. I also walk inside the mall to keep cool at times.

Thanks
I am a proponent of Danny Dreyer's Chi Walking style since it is easy on my knees in addition to being very efficient. Any heel plant stride will send shock-waves through the leg while slowing forward motion. There are short videos under chi walking and I would suggest you watch some of them to get a feel for this style. I did just that, purchased his book and the rest is history.

Good luck!
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Old 10-09-2012, 11:19 PM   #3212
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Originally Posted by John VN View Post
A walking pace will be determined by your comfort level with the new type of stride now undertaken by you.

Because of knee issues I have been walking for 2.5 years. I have perfected my stride technique to the point where my Half Marathon PR is 2:11:12.

Since March of this year I have begun to incorporate jogging into my training and racing. My training jogging pace is a comfortable 10:30mpm and when I switch to walking I can still maintain the 10:30mpm pace because it requires a different application of muscles that have been relaxed during the jog.

Working on your walking stride can aid in reducing fatigue while quickening your overall pace for the marathon distance when compared to straight running.

Good luck and really pay attention to your stride while you walk in order to get the full benefit of it's relaxing movements. I have seen many people make far too much energy wasting movements while walking and this simply slows them down.
Thanks for all the replys. For your walk interval are you speed walking? I tried that for the times I have walked and it just feels, well, weird. Didn't know if the walk intervals were just a normal walk. John, you can walk a half faster than I can run one! You must be crazy fast!

My half pace is about a 12 to 12:30 mm. For shorter runs I can keep about 11:00 mm. Just wasn't sure how all you who use intervals even it out so you are faster! (faster than me).
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Old 10-10-2012, 06:05 AM   #3213
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Originally Posted by ColleenG View Post
Thanks for all the replys. For your walk interval are you speed walking? I tried that for the times I have walked and it just feels, well, weird. Didn't know if the walk intervals were just a normal walk. John, you can walk a half faster than I can run one! You must be crazy fast!

My half pace is about a 12 to 12:30 mm. For shorter runs I can keep about 11:00 mm. Just wasn't sure how all you who use intervals even it out so you are faster! (faster than me).
Speed walking is my preferred method of movement with jogging thrown in to mix things up. In ToT my first adrenaline filled mile was 9:21 with #2 at 9:43 and then I settled in to a 10:20/10:35 pace SWing until after the track in WWoS. Then shifted to jogging with some short SWing intervals as I checked out my knees for stability. As soon as I got on to Victory Way I went strictly to jogging until my fall at mile 8.5. Impacted right knee so back to SWing for another knee status update then back to jogging.

I am trying to lengthen my jogging interval but it feels crazy to shift into SWing mode and wind up going faster. I will continue to shuffle between the two without a set time or distance because I go on how my body feels. When the weather cools down I will add a running stride to my repertoire hoping to get pace comfortably into the 8:00 range. My Magic Mile pace speed walking is 8:16 but that is too hard to maintain for much more than a couple of miles.
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Old 10-10-2012, 06:45 AM   #3214
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Yeah! just got my room for the marathon weekend - decided to go with the Fort Wilderness Cabins - has anyone stayed there before and done the marathon - would love to hear some details on how to get from there to the starting line - thanks!
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Old 10-10-2012, 07:12 AM   #3215
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Originally Posted by John VN View Post
I am a proponent of Danny Dreyer's Chi Walking style since it is easy on my knees in addition to being very efficient. Any heel plant stride will send shock-waves through the leg while slowing forward motion. There are short videos under chi walking and I would suggest you watch some of them to get a feel for this style. I did just that, purchased his book and the rest is history.

Good luck!
Thanks John. I see already just trying his technique it definitely shortens your stride but creates a smoother walk?? Just trying it in the hall at work.
I will look into this further and see if it helps. I have a half coming up Dec. 1st. So I should get in some practice.
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Old 10-10-2012, 07:16 AM   #3216
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Yeah! just got my room for the marathon weekend - decided to go with the Fort Wilderness Cabins - has anyone stayed there before and done the marathon - would love to hear some details on how to get from there to the starting line - thanks!
Hello RF,

I have never stayed there but have been to H-D-H show. Just being on the grounds I noticed things are far apart. Looked like many guests had rented the golf carts and they have a bus line inside the resort. I do think that there is a 3 mile path around the area to walk or jog. Just to give you an idea of the size. I wanted to stay there also but my room mate can't deal with things being out that far. I love the outdoor feeling and the cabins look very roomy. 510 square feet.
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Old 10-10-2012, 07:20 AM   #3217
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They have room discounts out for january. I just got off the phone with them and got 25% off our room for marathon weekend.

Courtney
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Old 10-10-2012, 07:28 AM   #3218
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Yeah! just got my room for the marathon weekend - decided to go with the Fort Wilderness Cabins - has anyone stayed there before and done the marathon - would love to hear some details on how to get from there to the starting line - thanks!
Long time FW guests here. Started late 70's. We stay in our motor home at the Fort and drive to EPCOT parking lot for the 5K, Half and Full Marathons. 2013 will be my 3rd Dopey in a row.

You get the bus for the events at the Outpost. Your cabin stay will be very enjoyable. Not having a good time while at the Fort is impossible.

Quote:
Originally Posted by Mickeyfan74 View Post
Thanks John. I see already just trying his technique it definitely shortens your stride but creates a smoother walk?? Just trying it in the hall at work.
I will look into this further and see if it helps. I have a half coming up Dec. 1st. So I should get in some practice.
While at home, take your shoes off and walk around and FEEL your foot plant. Truly helps to ingrain the technique and all the goes with it. Sounds silly and stupid but it worked for me. You will hear how soft the impact is and this will translate to a very soft walk and jog or run when properly applied. No BOUNCING up and down like many people wind up doing and basically wasting energy.

Hope this makes sense.
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Old 10-10-2012, 07:32 AM   #3219
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Hello RF,

I have never stayed there but have been to H-D-H show. Just being on the grounds I noticed things are far apart. Looked like many guests had rented the golf carts and they have a bus line inside the resort. I do think that there is a 3 mile path around the area to walk or jog. Just to give you an idea of the size. I wanted to stay there also but my room mate can't deal with things being out that far. I love the outdoor feeling and the cabins look very roomy. 510 square feet.
While at the Fort I make it a point to always get in a 13+ mile walk. Start out at 4:00AM and always come across deer and other forest creatures. Had one deer run along with me for a short distance then cross the road right in front and off into the woods. So cool.
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Old 10-10-2012, 07:42 AM   #3220
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DO NOT follow this map - it does not lead you to the start and there is no way you will be allowed over the bridge due to fireworks. You will pass the start so all will be fine...

I am one who does not recommend walking along Bonnet Creek. There is a much safer way, but you need to scope it out the day before.

It uses a cast member maintenance road rather than exposing yourself to bleary eyed cast members, miffed at not being able to take the regular road and who are speeding to punch in on time.

Note you must show your bib as your get off Bonnet Creek. Spectators who may have come out are usually asked to move on. We find that moving a couple hundred feet means they can no longer hear then instructions if that was not good enough. At least once, I read runners were turned away - so just be aware of that. Otherwise, it is a short walk from either resort that I have done once and possibly again this year.
Thanks Coach for the suggestion...that map was closer to what I was thinking of doing.

Quote:
Originally Posted by RunRosemary View Post
I'm also at POR...maybe a few of us would want to walk to the start together?
I would not mind meeting up to walk over...the more the merrier.

Thanks everyone else for you input into my question.
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Old 10-10-2012, 07:44 AM   #3221
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Originally Posted by ColleenG View Post
Thanks for all the replys. For your walk interval are you speed walking? I tried that for the times I have walked and it just feels, well, weird. Didn't know if the walk intervals were just a normal walk. John, you can walk a half faster than I can run one! You must be crazy fast!

My half pace is about a 12 to 12:30 mm. For shorter runs I can keep about 11:00 mm. Just wasn't sure how all you who use intervals even it out so you are faster! (faster than me).
I'm doing 2:1 run/walk and I don't speed walk. I use it as a recovery walk to get my breath back or drink some water. During my recent half marathon, I ran the first two miles straight through then turned on my timer to start my intervals. Many times I felt strong enough and ran through my walk breaks. And I felt very strong at the end. I ended up finishing with 11:58 avg which was my goal.
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Old 10-10-2012, 07:44 AM   #3222
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Long time FW guests here. Started late 70's. We stay in our motor home at the Fort and drive to EPCOT parking lot for the 5K, Half and Full Marathons. 2013 will be my 3rd Dopey in a row.
can I hitch a ride?

on another note, what loop would you recommend I request for a cabin- we have a four year old, so would like to be nearest the restaurants/stores/boat launch to mk/pool. thanks!
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Old 10-10-2012, 09:04 AM   #3223
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can I hitch a ride?

on another note, what loop would you recommend I request for a cabin- we have a four year old, so would like to be nearest the restaurants/stores/boat launch to mk/pool. thanks!
The loops near where you are describing are all RV loops. The boat launch is at the far back end of FW at Bay Lake. The cabin loops are near the front end of FW. The pool and shops are at the Meadows. That said, there is a quiet pool near the cabin loops, loop 2500 is closest to it. You can find a property map by googling "fort wilderness property map". I'd share a link but not sure if I'd accidentally post a forbidden site.

We have stayed many times at FW, but no experience related to races. My personal favorite loop is "Bobcat Bend" or loop 2100. It's not near anything, closest bus stop is across the street, but we really do enjoy it. That said, we're staying at POFQ for Marathon Weekend.



Hit a milestone this weekend.....am exactly halfway through training for the Half! We set out for a 6.5 mile run -- ended up doing 6.92 (had to finish the loop to get back to the car) and averaging a 13:46 min/mile. We run/walk/run 2:30 mins run, 1 min recovery walk.
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Old 10-10-2012, 09:18 AM   #3224
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Thanks Coach for the suggestion...that map was closer to what I was thinking of doing.



I would not mind meeting up to walk over...the more the merrier.

Thanks everyone else for you input into my question.
It will work, I am just not a fan of suggesting to folks to walk on Bonnet Creek...(it's a 30 year safety culture thing I have inherited through my company) You will see as you walk that you do not walk all the way down to the BackStage Lane Bridge. You will turn in at the intersection of Vacation Club.

Be safe
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Old 10-10-2012, 10:21 AM   #3225
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Thanks Coach for the suggestion...that map was closer to what I was thinking of doing.



I would not mind meeting up to walk over...the more the merrier.

Thanks everyone else for you input into my question.

My friend and I are also staying at POR. Would be interested in walking over.
As it gets closer maybe we can figure out a time to meet at PORFQ?
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