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Official WDW Marathon Weekend 2013 Thread-Part 2

Discussion in 'Events/Competition' started by liznboys, Nov 21, 2012.

  1. Tabetha

    Tabetha DIS Veteran

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    Lie down on your back, loop a towel over the ball of your foot, gently pull down.

    Also, the yoga pose Downward Dog, alternating pressure by bending one knee, then the other while pushing a little harder on the non-bent leg.
     
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  3. steph0808

    steph0808 Mouseketeer

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    I would do a pull back. I am doing Higdon Novice 2 and he has step back weeks every 2/3 weeks. This week was 19 (I only made it 18) and next week is 12. Then 20, then three week taper.

    My long runs for the past couple of weeks (and next two weeks) have been 15/13/17/18/13/19/12/20.

    I would probably do something in the 11-13 range if you did 6/10/15. Then try for 18-20 in two weeks.
     
  4. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    Thanks!

    Sent from my iPad using DISBoards. Please excuse the typos.
     
  5. rocio

    rocio DIS Veteran

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    There's this yoga for runner's thing I do and it has a stretch similar to this that feels really good on the arch
    [​IMG]

    You start of hear but then sit back as far as you can go. You can also roll your foot on a tennis ball.
     
  6. rocio

    rocio DIS Veteran

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    I see I read too quickly! Thought you said arch. Oops. Well if anybody has a tight arch that works ^^^^^^
     
  7. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    It's ok, I get that too! LOL

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  8. CaptHomer

    CaptHomer DIS Veteran

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    Only benefit of not having a job is you can train on Friday mornings.
     
  9. jmasgat

    jmasgat DIS Veteran

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    rocio Most plans have pull back weeks. I would definitely take advantage of it next weekend.

    PRmamiDEdos You can Google for stretches for "Soleus". The one I do is this one:

    http://www.exrx.net/Stretches/Soleus/Wall.html

    The bend in the rear leg (the one you are trying to stretch) is the key. It's almost a mini-squat/sit movement. And BTW, the site this is on is great for undertsandin muscles, strengthening exercises and stretches.

    I ran in the "rich town" today, which means several things--nice quiet roads (which are well cleared of snow in winter), mostly tasteful Christmas decorations, hills and distance. I run there when I am doing over 15 miles, generally. Today I did 16. It went reasonably well, and I finished with generally the usual aches and pains. A little pain in the foot--although not sure why.

    So I'm pleased--longest run in 4 months. Next week I'll step back,but I am throwing in a tempo run and "baby" speedwork. But the main goal is injury-free endurance.

    Maura
     
  10. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    Thanks for the link.

    I love running in the more expensive part of town. On yesterday's run, DH and I kept pointing out all the houses we loved along the bay.

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  11. dreams91

    dreams91 DIS Cast Member<br><font color=teal>Loves to veg o

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    Anyone know at what point I'm safe and the sweepers won't care about me (on the full)? I start out about 15 min but at the end of 20 my avg dropped to 16.5 min pace. I could try to go faster but I'm having heart rate issues ( cant get it to drop below 153) even when walking. Turning 40 is for the birds.
     
  12. Mickey'sfriend

    Mickey'sfriend DIS Veteran

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    I'm feeling for all of you whose weekend run didn't go quite as planned. :sad1:I was supposed to do 18 this week. I tried on Wednesday and only made 12. My IT band was killing me and I decided to stop. Tried for the magic 18 again yesterday and made it 14, walking the last 2 miles. Not only did my IT band act up again, I felt very nauseous. I am really freeking out now that this marathon thing may have been a mistake. :scared: I have a pull back week this week and I will take full advantage of the rest and I'm keeping my fingers crossed that my 20 miler is more sucesssful.
     
  13. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    I think as long as you're not inthe last corral, you might be safe. I think the 16:00 per mile clock starts when the last person crosses the start line. Someone, please correct me if I'm wrong.

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  14. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    That soleus stretch is amazing. I did downward dog and it helped a little but when I did the bent knee thing against the wall, OHMIGAWD!! Sooo much better!!!

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  15. ZellyB

    ZellyB DIS Veteran

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    Hi, everybody,
    Still working on ramping the training up post-surgery. I bought just a basic 6" ace bandage and wrapped that tightly around my chest. We went 8 miles today doing a 1 min run/2.5 min walk interval. That's the reverse of what I've been training at for the last several months. It went well and I felt pretty good completing the distance. We did our 20-miler before my surgery and I'd like to get in one more long run before the race. So, right now I'm thinking we will do 10 miles next weekend and then try to do 18-20 on the weekend before Christmas and then taper before the marathon. Doing the interval we did today, we average a 13:45 min/mile. I think we can probably adjust the intervals and maybe get to a 2 min run/1 min walk before race day. Is getting in just one more long one of 18-20 along with my other 20 miler going to be enough mileage to have us ready? I hope so, cause that's probably all we can manage. :rotfl:
     
  16. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    God bless you and I just want to let you know you're amazing!! Sounds like your recovery is going well!

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  17. buckeyecinderella

    buckeyecinderella Mouseketeer

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    ZellyB- it sounds like you have a good plan. My training has not been what I wanted it to be for a number of reasons. I have had to modify and scale back the miles. I will go into the marathon with three longest runs being 17, 17, and 20. It will have to be enough! :-)

    Others have been mentioning their times slowing down a bit and mine have too. I'm hoping it is just a combination of monotony and high miles. It's been tough for me to be motivated lately. Plus my DH got a stress fracture and I have no idea how much he will be able to participate in the marathon if at all.

    Today at least I got in 17. I was rained on then pooped on by a bird then rained on again. It was so gloomy and lonely running. I finished under pace though-15:59 mm. I'm hoping with a 3 week taper plus race day excitement I will get it done and maybe with a better pace.
     
  18. irishtwins1112

    irishtwins1112 Mouseketeer

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    Cherie, unfortunately they can decide at any time to take you off of the course if you are going above the pace (I know....happened to me). However, they won't just pull you off the course. They will tell you how far behind pace you are and give you chances to pick up the pace if you can. That being said the info about starting the clock when the last person crosses the start line is accurate. So I think you(and I) will be fine if you(we) just keep moving at that pace. You still on for being in the group? Trust me...I am scared of getting swept to....but if we stick together we can make it!!!!!!!!!!!!!!!!!

    Awesome! Looks like a great plan :D

    Hey! If you want to join in we have a small group of us that will just be trying to finish under the time limits, get our medals and avoid the sweepers!

    http://www.disboards.com/showthread.php?t=3002160
     
  19. dreams91

    dreams91 DIS Cast Member<br><font color=teal>Loves to veg o

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    Oh absolutely! I will get this medal!!
     
  20. MightyDuck001

    MightyDuck001 Mouseketeer

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    My ability to use the filter is completely gone. I got to 17.9 miles and was heading home when I came to not at all terrible uphill overpass and thought, "there's no f%(*ing way I'm running up that." Or at least I thought I thought it--I didn't realize that I had in fact said this out loud until the person running behind me started laughing and said, "I guess you didn't just start out?"

    After the 18 miles, though, I can safely say: I will beat the odds, I can go the distance, and every mile will be worth my while.

    Soon!!!!!!

    [​IMG]
     
  21. PRmamiDEdos

    PRmamiDEdos DIS Veteran

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    That's funny that you said you can go the distance because I think that's the song that had the most votes.

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