Hi all -
I have been away with my move and wanted to add a few words of encouragement....
I see lots of folks running this as their first endurance run. First, you will find this board supportive and hopefully informative. The half mary has really become the most popular endurance distance over the last decade, thanks to the folks at Disney and Elite (Rock and Roll). Do not be afraid to be proud of your endeavor as even the most seasoned ultra marathoner once struggled to run 13 miles.
As of today we are 8 months - 4 days in front of Donald. That is 249 days or 35 weeks. If one were to run 1 mile this weekend as a long run and add just a third of a mile to the long run each and every week, you would run the half in week 35.
Today you should be shopping for a training plan. There are three widely accepted beginner plans out there from Galloway, Higdon and Bingham/Hadfield. Any of these plans will get you to the half in fine fashion. The trick is to select the one that looks like it will fit you and your lifestyle. By far, Jeff's plans are the lowest impact to the beginner as your focus is mostly on the long run.
Remember that for Donald, you will be training through the holidays. Think about your traditions and how you will accommodate parties, family and travel.
This week, i highly suggest that you get to a running shoe store and get fitted in a pair of running shoes. A good fitting will have you jogging in a few pairs of shoes deciding on what fits/works best. Most running stores will have a training log at the counter. Pick one up or subscribe to an online service. Track your shoe miles and consider replacement between 400 and 600 miles. Also, track weather, feelings thoughts nutrition hydration, etc in the log as well. It may help if you hit a dead end.
I would suggest tech fabrics to run in. While not mandatory, tech shirts and socks minimize the possibility of chaffing on a long run.
Through training, you will learn about hydration and nutrition. I will discuss these in much more detail on the forum in the future, but suffice it to say that hydration is crucial and each of us has their own rate of sweating necessitating a personal plan i.e. do not think that because Joe drinks 20 oz per hour you should as well. To some degree, thirst should dictate drink on the run.
The course is a great little course. The start will have several waves, each with their own set of fireworks. The later corrals will see the wheels come in for a finish even before their start. Once you start, the excitement continues through the race. About a half mile into the race, you pass the Epcot exit and there is usually a micro climate that is very cooling as you pass that exit. It is followed by a hill (overpass) and a narrowing of the course. Once off the bridge you exit onto World Drive and head to MK. Exercise care at the toll booths as there are speed bumps just after the booths. Every year I see someone down due to the bumps. THe course veers left and runs just outside the race track. The a sharp right and through theMK parking lot, merging into the tram roads as we near Seven Seas Road. We run under the road on the tram road and through the TTC at the monorail station (Great bathroom here). After the TTC, we run through the bus stops and onto World Dr again. Here is necks down to one lane. The opposite lane is a live lane and is controlled like a construction zone with flaggers. We run under Seven Seas Lagoon water bridge. Coming up out of the viaduct we run up the steepest slope in the race.
From the water bridge, MK is clearly in view. We head north of the WDW bus entrance and make a near u-turn onto a cast member road. THis road enters MK backstage as it runs under the MK RR tracks. A short little jog in a parking lot and we enter on Main Street USA. This by far is the loudest and most exciting stretch of the race. At the hub on the Castle end of Main, we make a right into Tomorrowland and make our way into Fantasyland. Once past the Teacups, its onto and through Cinderella Castle. Several photographers are stationed along the ramp down. From there, we head into Frontierland and out backstage following the parade route. We leave MK and head home on Floridian Way. This can be a mental challenge after leaving the excitement of MK. It is also a coned off one lane road. Think back on training runs and just keep your pace and effort constant. Soon we pass GF, SoG and Poly. Once past these resorts, its a 4 mile jog back to Epcot.
Mile 9 is the usual place for Clif Products to be handed up. Mile 10 is the first of a series of overpass hills. The first being the loop around the cloverleaf exit from World Dr onto Epcot Dr. The shortest route is along the inner radius. If you are having leg/ankle issues or the hill feels steep, veer course right and run the outer radius. There is a flat spot on the very outer edge and slope is less. The down from this hill is minor and will be followed with another hill at mile 11. The final hill is at mile 12 and is located just after a sharp right hand bend into Epcot parking lot. This is the bus exit bridge. From the last hill, the excite builds as the crowds pick up and Epcot looms large. Once in Epcot, its a short jog down to the lake and then back up to Spaceship Earth. We leave in a cast member exit, go on the far side of the old Kennel and into Imagine Parking lot for a finish.
Have fun this training season. You will do well.