Confessions of a reluctant runner, a DL 1/2 & PHM PTR. 7/5 race recaps and final thoughts

[elphie101]

Oh my goodness! I didn't realize quite the history you had with running, nor just how much you've accomplished in the past year or so. You've done an unbelievable job. Time is FLYING by for your first half! (Don't remind me )

 

[pagirlinnc]

Following along! I use to say the only way I was running is if someone was chasing me with a knife. Now I have two Princess half marathons under my belt and training for the DL Half. See you there!

 

[MEK]

I just saw the Danielle registered for the phm

Then I checked the date.

Then I realized it was when Denny and I were supposed to go to DL.

But we pushed that back and I still have DVC points to use up before March.

So, ironically, several weeks ago I switched our plan to go to WDW that week. I already asked for the time off from work.

And there is a crazy little part of me that is intrigued by the thought of doing this race (even though I swore I would never do a half marathon again).

So

I'm thinking about it. Ever so gently. Hopefully when I wake up tomorrow I will come to my senses.

 

[eandesmom]

Hi Cynthia!

I think your running is more about learning perseverance and determination, and overcoming obstacles than it is about running itself. Kudos to you for making it so far and accomplishing so much!

Mark!

I'm stubborn if nothing else

I'm in the group that really hates running, but I've been trying Couch to 5K...mostly because I realize I'm getting older and will need to keep in shape with a baby in the house!

Are you kidding? You need to be in shape with the teens. Trust me. Good for you on trying. It totally sucks at first. Like hate it sucks. Somehow, gradually, it does become semi bearable. Then all of a sudden you realize it doesn't always entirely suck.

Ok, I'll follow along. Even though I'm clearly in the "would rather be poked in the eye with a sharp stick than run" camp. I'm glad that you discovered running and have allowed yourself to embrace it and dare I say, enjoy it?

Andy!

Enjoy is a stretch, most of the time. I enjoy it when I am done. I enjoy that a lot. Occasionally there are moments were it's kind of cool. And moments where you just want it to be over. The conversations I have in my head during, are pretty entertaining though.

By the way, love the minion shirt.

Isn't that a riot?

I'm knackered just reading about all that running. My fitness level is rock bottom and i'll be joining the gym when I return to work after my maternity leave, not looking forward to that and even less about going back to work.

Yeah, between the two, I'll pick the gym. Neither are especially fun though.

That is a really nice medal. Do you have any running plan after this, Princess half next year did you say?

Yes, I am planning on the Princess half.

I didn't say "enjoying it". Or even "faithfully sticking to the schedule".

Enjoying it is overrated. Getting it done, is not. Schedules are made to be adjusted...

That is quite the story -and quite the planning! Of course, it's totally how you would do it! Lots of research and spreadsheets!!

I really need to join overthinkers anonymous

Kudos to you for working through all those issues. I'd for sure have given up.

Once I set my mind to something I'm pretty all in. I just might take forever to set my mind to it!

That medal is really nice!

LOVE the minion shirt!! I want one!!

Isn't that fun? I love that shirt.

 

[Poolrat]

Are you kidding? You need to be in shape with the teens. Trust me. Good for you on trying. It totally sucks at first. Like hate it sucks. Somehow, gradually, it does become semi bearable. Then all of a sudden you realize it doesn't always entirely suck.

I totally agree. Although now I am back to it totally sucking since I have stopped for so long. I am holding onto the fact that it will get better quicker...... once I start back up but my schedule is not allowing that right now.

Once I set my mind to something I'm pretty all in. I just might take forever to set my mind to it!

Yup. I am that way too!!

 

[eandesmom]

It's true. I can vouch for it! She picked the hottest day to run and then she jumped in the pool. Well, they were all pretty hot, as I recall, except for Saturday. Saturday was a beautiful day to run. Yup, that was the day I put my shorts on backwards. I remember that. That and the low humidity!

OMG I totally forgot about the backwards shorts that was hysterical.

The pool felt SOOOOOOOO good!

Great chronicle of your journey. You really have come a long way. Strong work! Keep it up!

Thanks!

Love the running journey. I also like the plans and the lack of a plan if you will.

I really need to get back into it but the heat and work obligations have been insane. I did manage a 3 mile walk when it got cool here over the weekend but it should have felt better than it did and yes I was sore after. Man, back to square one.

Just keep walking! It will come back. Muscle memory

You are right on with the plan, you need to do what works for you. I started real slow too know that excessive soreness or knee pain would get me to stop in a hurry.

You are doing awesome and will have great runs.

Slow is smart. I really try to listen to my body and re-calibrate

My only advice is that I probably over hydrated since it was so warm during my half and paid for it with being nauseous from mile 6-9.

Good point! I hadn't thought of that. I am hoping that these long runs help me plan for that. On this last 11 mile one, I had one drink at about mile 7 and that seemed to be fine. I'd likely have been ok but felt it was probably wise so I stopped. Tonight, while it is 80, will be a shorter run so I won't have anything.

Love the minions shirt !!!

Isn't that fun!

I'm a couch to 5couch kinda gal. But I really admire runners.

As a child, I could never run. Ever. Lots of teacher tried to teach me. Did I say that as a child I could never run?

I couldn't as a child either. I was told repeatedly that I ran "all wrong". funny thing is, I don't run any differently now. But the thinking has changed. It did give me baggage for sure.

I can shot put and high jump. You can't be good at everything, right?

(I wish I could run!)

I suspect you can, it just might not be the way you were "taught" was correct as a kid. That is certainly what happened to me. Generally, unless you have foot, knee or hip issues, if you can walk, you have a high degree of probability of being able to run. Or simply walk briskly. I also think, for me, there is baggage simply in the word "running". To me that word always meant a far faster pace than I am capable of. "Jog" sounded like someone who can't run but was pretending to. Jog isn't a word anyone uses anymore and basically unless you are walking, anything is considered running and lots of folks do a run/walk combo. In my mind I still have those break points but that's not the current thinking for sure. I always wanted to run, always wished I could and always really truly believed I could not.

Love the recap of the running journey. Good for you!

Thanks!

I missed the fact that you started your pre-trip report. I'm going back to catch up on the plans.

***I spent my lunch hour reading your running journey. You have come along way baby! I can't wait to see that medal hanging around your neck.

Thanks and Lisa! I need to get caught up with your world.

Here and off to catch up!

Alicia!

 

[eandesmom]

I really enjoyed reading about your workout history. I do workout 4-5 days a week. Doing the Brazil Butt lift (started that 1.5 months ago and WHOA it's tough!) along with the treadmill. Right now i'm doing treadmill intervals 2 times a week- run for 1.5 minutes at 8 then walking for 3.5 at 4 on an incline for 30 minutes. The other 2 or 3 days, i'm doing a walk/run combination for 45 minutes, so doing a total of 14-15 miles a week. And when I look at my total miles, I feel like maybe I can do straight running. Then I attempt to go more than just 1 mile and I feel like i'm dying and I just get back into my regular routine. Is there a running plan that you recommend for building up endurance? I know you didn't like the Cto5K, but do you think that would be a start for me?

I"m really looking forward to hearing about your DL race!

If I tried to go a straight mile at 8 on a treadmill I think I'd fall off. Especially if that was without much of a warmup. I'm not good at the treadmill conversions but isn't an 8 like a 7:30 mile pace? That is quite speedy. So you run for 1.5 min, walk for 30 min at an incline and then repeat? What is your other walk run combo like? How long do you walk versus run in that scenario?

It does sound like intervals, but changing them, would work well for you to start with. Really intervals can be at any ratio that works for you. I might consider trying a different timed ratio rather than thinking about it in miles. So run for 2 min, walk for xx. Slowly up the run amount and maybe decrease the walk. If your other combo is in the 1.5 min run range to try and go from that to a full mile is too much of an increase at once. General rule is no more than 10% increase in either distance or time. Granted I don't truly follow that exactly but it's a great starting point. For me, in its simplest sense, I walk when I feel I need to. That works better for me (now) than timing or doing it by miles but I think to start, having a ratio that might work is best for most. Some folks do it by minutes, some by miles. Both are fine and the nice thing is it can be adjusted at any time.

This is an example of how Galloway explains it and translates it into pace. You repeat these intervals for a set time, 30 minutes in his plan I think.

18 min/mi--Run 10 sec/walk 50 sec
17 min/mi--Run 15 sec/walk 45 sec
16 min/mi--Run 20 sec/walk 40 sec
15 min/mi--Run 30 sec/walk 45 sec
14 min/mi--Run 30 sec/walk 30 sec
13 min/mi--Run 1 min/walk 1 min
12 min/mi--Run 2 min/walk 1 min
11 min/mi--Run 2:30/walk 1 min
10 min/mi--Run 3 min/walk 1 min
9 min/mi--Run 4 min/walk 1 min

Here is what he says about increasing times.

Increasing the running portions: Run 10 seconds/walk 50 seconds for 5 or more intervals, then try 15 sec run /walk 45 seconds for 5 repetitions. At this point, take a 2-3 minute walk break and try 20/40 for 5 minutes, walk 2 minutes and try 30/30 for 5 minutes.

It is OK to huff and puff a little as you increase the portion of running. But if the latter strategies are too tough, drop back to a comfortable ratio and complete the 30 minutes by using whatever ratio you wish.

For me it was too much counting (or beeping) or looking at the treadmill, but it's a super place to start and has major proven success. His is just one method, there are tons out there.

I'd definitely check out the C25K plans, you can find a bunch online and find one that looks reasonable to you and try it out. For me, some structure, even if it's loose, helps. I'd also consider trying it outside. I find that I go slower on a treadmill and the whole adjusting speed up and down is super annoying. As a result, I simply don't do it. Outside I can control my own pace, walk when I need to or time what I need to, without pushing buttons.

I need to send an internet high five. My running plan spreadsheet has 7 tabs. I have Galloway plans for Avengers, what I predict Galloway will schedule for Star Wars, runners world plans, local 10k plans, etc. I smooshed them all together and made a custom one.
Yeah I have a problem.
Can't wait to actually run and put results in it!!!

7 tabs, I love it! Most of my trips usually have about 4. My running plan has more than that but I've a tab for each months log.

Split tracking, race result tracking, average miles by distance, all kidns of things. It's a bit much.

Oh my goodness! I didn't realize quite the history you had with running, nor just how much you've accomplished in the past year or so. You've done an unbelievable job. Time is FLYING by for your first half! (Don't remind me )

Thanks Jenn! I can only imagine how fast it is flying for you right now!

Following along! I use to say the only way I was running is if someone was chasing me with a knife. Now I have two Princess half marathons under my belt and training for the DL Half. See you there!

We will definitely see you there! Excited to see the race packet info yesterday, now we just wait on waivers and corrals!

I just saw the Danielle registered for the phm

Then I checked the date.

Then I realized it was when Denny and I were supposed to go to DL.

But we pushed that back and I still have DVC points to use up before March.

So, ironically, several weeks ago I switched our plan to go to WDW that week. I already asked for the time off from work.

And there is a crazy little part of me that is intrigued by the thought of doing this race (even though I swore I would never do a half marathon again).

So

I'm thinking about it. Ever so gently. Hopefully when I wake up tomorrow I will come to my senses.

NO do not come to your senses!!!!!!!!!!!! RUN WITH US!!!!!!!!!! DO IT DO IT DO IT DO IT

YOU CAN DO IT!

Danielle and I are plotting on hooking up for sure, there will be SO many DISers there! Did you and Denny book a room yet? If so, where? If not I'd jump on it before Princesses snatch things up.

I totally agree. Although now I am back to it totally sucking since I have stopped for so long. I am holding onto the fact that it will get better quicker...... once I start back up but my schedule is not allowing that right now.

It will get better quicker. Making the time, and sticking to that is very hard. I do find that when I slide, it's that much harder to get back on schedule.

 

[GoofyFan1515]

Thanks for those loooooooong running updates. Now I don't need to run since I just did a marathon and am totally exhausted! Okay, well maybe that's actually from the ridiculous hours I've worked since Monday afternoon..........

Big kudos for all the progress in what is really a very short time. I've kept up with most of what you covered again that was already posted in other updates/TRs and I really thought you had been at this a whole lot longer!

 

[MEK]

NO do not come to your senses!!!!!!!!!!!! RUN WITH US!!!!!!!!!! DO IT DO IT DO IT DO IT

YOU CAN DO IT!

Danielle and I are plotting on hooking up for sure, there will be SO many DISers there! Did you and Denny book a room yet? If so, where? If not I'd jump on it before Princesses snatch things up.

This is what I need. Motivation. I asked Denny about it and, of course, he said - how are you going to run THAT far? From what I can tell I can be as slow as a 16 minute pace. That's like walking? OK. Maybe not, but its a lot slower than I normally run.

I trained for a 1/2 before and I started in the fall (for a March race) by doing one long run very weekend and short runs in the week. I just increased my mileage every weekend until I was easily running 10 miles every Saturday. Granted it - that was a while ago, but I feel like its doable. I've got to focus on Bike to the Bay now and then I would have to get serious with the long runs by the end of September.

Until I realized that the phm was the same weekend we were arriving I was actually planning on flying in Friday night or Sat morning (can't get off Friday - boo!) and staying one night at WDW and then heading to Vero for a few days, then back to WDW. If I do the race then I'll stay at least Sat and Sun night, possibly Monday, then go to Vero for 3 nights, then head back. I guess I could reserve SSR now for the weekend, but I was thinking maybe OKW and then Beach Club later in the week. I was looking at 8 nights total - 5 at WDW and 3 at Vero. I really had no idea, until today, that the race was the same weekend we planned to arrive.
.

 

[Poolrat]

It does sound like intervals, but changing them, would work well for you to start with. Really intervals can be at any ratio that works for you. I might consider trying a different timed ratio rather than thinking about it in miles. So run for 2 min, walk for xx. Slowly up the run amount and maybe decrease the walk. If your other combo is in the 1.5 min run range to try and go from that to a full mile is too much of an increase at once. General rule is no more than 10% increase in either distance or time. Granted I don't truly follow that exactly but it's a great starting point.

I'd definitely check out the C25K plans, you can find a bunch online and find one that looks reasonable to you and try it out. For me, some structure, even if it's loose, helps.

When I started I did walk/run. Since my neighborhood is hilly, I would start the run down the hill and then walk back up. I slowly started running earlier and tried to get further up the other side. When my brain wanted to stop I would pick a landmark, the tree, the light pole, or the curb up ahead and make it to that point before stopping. Got my mind to quit saying stop stop STOP now!!!

Using cardio trainer I would track mile splits and work on things from there. Since I knew about where my mile marks were I would pick a mile to pick up the pace and try and maintain the rest. I knew I could go faster when I found myself negative splitting. I guess my fear was being a mile from home ( never went to much further usually ) and not be able to get home.

It will get better quicker. Making the time, and sticking to that is very hard. I do find that when I slide, it's that much harder to get back on schedule.

If I can just feel rested, I can stick to it. Between allergies, the summer heat and work wearing me out it is hard to just get started. Inertia I tell ya.
Maybe in the morning...... we shall see.

 

[rentayenta]

I am so enjoying your running journey. Can't wait until you get that pretty medal with the floating D that you have so graciously earned.

 

[Tinkercc]

Loving your trip report!! It is giving me the motivation to keep running. I did C25K, ran two 5Ks, sprained a ligament in my ankle and now I have to start all over again. I can't wait to hear about the Princess half marathon.

 

[eandesmom]

Thanks for those loooooooong running updates. Now I don't need to run since I just did a marathon and am totally exhausted! Okay, well maybe that's actually from the ridiculous hours I've worked since Monday afternoon..........

UGH! only 2 more days and then the weekend!

Big kudos for all the progress in what is really a very short time. I've kept up with most of what you covered again that was already posted in other updates/TRs and I really thought you had been at this a whole lot longer!

Thanks Marv!

Yeah, it was taking up too much space on the other report, I just babble so much it seems like longer but it's really just over a year.

This is what I need. Motivation. I asked Denny about it and, of course, he said - how are you going to run THAT far? From what I can tell I can be as slow as a 16 minute pace. That's like walking? OK. Maybe not, but its a lot slower than I normally run.

Oh please. Sending him a virtual bop on the head!

It is not until FEB! Tons of time to train. The Galloway plan doesn't even start until 10/28! It of course assumes that you are running already, which you are.

Yes, a 16m mile is the cutoff. Which is basically a very long power walk. Or a slower walk and a jog interval, whatever gets it done and keeps it at that pace. Even if you burned out halfway and walked the rest given your current level, you'd still finish before many. Ideally you'd want to run a 10k before 12/1 so you had a proof of time to submit and not be in the last corral. That's about it!

You can TOTALLY do this.

DO IT DO IT DO IT DO IT

Run with Ann, Danielle and I! Kat will be there too, doing the 5K I think and I'm sure several others.

I trained for a 1/2 before and I started in the fall (for a March race) by doing one long run very weekend and short runs in the week. I just increased my mileage every weekend until I was easily running 10 miles every Saturday. Granted it - that was a while ago, but I feel like its doable. I've got to focus on Bike to the Bay now and then I would have to get serious with the long runs by the end of September.

It is doable, and you don't need to run 10 every Sat! Unless of course you wanted tol. Your cardio will be there already from the bike.

Until I realized that the phm was the same weekend we were arriving I was actually planning on flying in Friday night or Sat morning (can't get off Friday - boo!) and staying one night at WDW and then heading to Vero for a few days, then back to WDW. If I do the race then I'll stay at least Sat and Sun night, possibly Monday, then go to Vero for 3 nights, then head back. I guess I could reserve SSR now for the weekend, but I was thinking maybe OKW and then Beach Club later in the week. I was looking at 8 nights total - 5 at WDW and 3 at Vero. I really had no idea, until today, that the race was the same weekend we planned to arrive.
.

I'd book now for race weekend itself and then move. Between the race and the holiday, it's a very busy weekend for DVC and some stuff is gone. SSR is likely not to be a concern for some time but still, nice to know you have it.

You can TOTALLY do this.

When I started I did walk/run. Since my neighborhood is hilly, I would start the run down the hill and then walk back up. I slowly started running earlier and tried to get further up the other side. When my brain wanted to stop I would pick a landmark, the tree, the light pole, or the curb up ahead and make it to that point before stopping. Got my mind to quit saying stop stop STOP now!!!

I know the landmark game very well! I played it last night while trying to break in the (insert bad word here) new orthotics.

Using cardio trainer I would track mile splits and work on things from there. Since I knew about where my mile marks were I would pick a mile to pick up the pace and try and maintain the rest. I knew I could go faster when I found myself negative splitting. I guess my fear was being a mile from home ( never went to much further usually ) and not be able to get home.

Yes, the not being able to get home is a concern every now and then, especially if battling injury. I did have to walk home once for the last mile but I was just being paranoid about that stupid blister re-opening as I really didn't want it to get worse and couldn't tell for sure if it had.

If I can just feel rested, I can stick to it. Between allergies, the summer heat and work wearing me out it is hard to just get started. Inertia I tell ya.
Maybe in the morning...... we shall see.

Do you have seasonal allergies on top of the food stuff?

YIKES!

I do imagine time of day is tough and I know for me the concept of getting up even earlier, to run, it brutal. We do our weekday runs in the evening and then long run in the am on the weekend. I've done a few before work and man that's a lot of time as you still need the normal shower/etc time afterwards.

I am so enjoying your running journey. Can't wait until you get that pretty medal with the floating D that you have so graciously earned.

Thanks my friend!

Loving your trip report!! It is giving me the motivation to keep running. I did C25K, ran two 5Ks, sprained a ligament in my ankle and now I have to start all over again. I can't wait to hear about the Princess half marathon.

Starting after a set back is no fun but it does feel better once you get into it

 

[Leshaface]

If I tried to go a straight mile at 8 on a treadmill I think I'd fall off. Especially if that was without much of a warmup. I'm not good at the treadmill conversions but isn't an 8 like a 7:30 mile pace? That is quite speedy. So you run for 1.5 min, walk for 30 min at an incline and then repeat? What is your other walk run combo like? How long do you walk versus run in that scenario?

It does sound like intervals, but changing them, would work well for you to start with. Really intervals can be at any ratio that works for you. I might consider trying a different timed ratio rather than thinking about it in miles. So run for 2 min, walk for xx. Slowly up the run amount and maybe decrease the walk. If your other combo is in the 1.5 min run range to try and go from that to a full mile is too much of an increase at once. General rule is no more than 10% increase in either distance or time. Granted I don't truly follow that exactly but it's a great starting point. For me, in its simplest sense, I walk when I feel I need to. That works better for me (now) than timing or doing it by miles but I think to start, having a ratio that might work is best for most. Some folks do it by minutes, some by miles. Both are fine and the nice thing is it can be adjusted at any time.

This is an example of how Galloway explains it and translates it into pace. You repeat these intervals for a set time, 30 minutes in his plan I think.

18 min/mi--Run 10 sec/walk 50 sec
17 min/mi--Run 15 sec/walk 45 sec
16 min/mi--Run 20 sec/walk 40 sec
15 min/mi--Run 30 sec/walk 45 sec
14 min/mi--Run 30 sec/walk 30 sec
13 min/mi--Run 1 min/walk 1 min
12 min/mi--Run 2 min/walk 1 min
11 min/mi--Run 2:30/walk 1 min
10 min/mi--Run 3 min/walk 1 min
9 min/mi--Run 4 min/walk 1 min

Here is what he says about increasing times.

Increasing the running portions: Run 10 seconds/walk 50 seconds for 5 or more intervals, then try 15 sec run /walk 45 seconds for 5 repetitions. At this point, take a 2-3 minute walk break and try 20/40 for 5 minutes, walk 2 minutes and try 30/30 for 5 minutes.

It is OK to huff and puff a little as you increase the portion of running. But if the latter strategies are too tough, drop back to a comfortable ratio and complete the 30 minutes by using whatever ratio you wish.

For me it was too much counting (or beeping) or looking at the treadmill, but it's a super place to start and has major proven success. His is just one method, there are tons out there.

I'd definitely check out the C25K plans, you can find a bunch online and find one that looks reasonable to you and try it out. For me, some structure, even if it's loose, helps. I'd also consider trying it outside. I find that I go slower on a treadmill and the whole adjusting speed up and down is super annoying. As a result, I simply don't do it. Outside I can control my own pace, walk when I need to or time what I need to, without pushing buttons.

Wonderful thanks so much Cynthia! I think i'll start out with the 15min/mi interval and work from there and see how I do. And when he says run, it's not a sprint correct? Somewhere in between a job and sprint?

The interval where I would sprint for 1.5 mins and walk for 3.5 mins is a fat burning interval I had seen online a while back, when I was trying to lose a few pounds. I'm still doing it but not everyday. If I don't do this interval, i'll do the other one, where it's a very light jog for 2 mins and walk for 3 mins, but i'll go longer, 45 mins.

 

[eandesmom]

Wonderful thanks so much Cynthia! I think i'll start out with the 15min/mi interval and work from there and see how I do. And when he says run, it's not a sprint correct? Somewhere in between a job and sprint?

The interval where I would sprint for 1.5 mins and walk for 3.5 mins is a fat burning interval I had seen online a while back, when I was trying to lose a few pounds. I'm still doing it but not everyday. If I don't do this interval, i'll do the other one, where it's a very light jog for 2 mins and walk for 3 mins, but i'll go longer, 45 mins.

Ah, I thought you were walking 35 minutes. LOL! Yes, an 8 would be more at a sprint. 1.5:3.5 is a 3:7 ratio. So if you did the 15m mile interval suggested it would be at a 1:1.5 ratio, or 2:3.

If you are already running 1.5 min at a sprint though, going down to 30 seconds, slower, might frustrate you?

The 16m mile interval may be a better place to start as it's a 20/40 split (1:2) so less of a jump ratio wise but sounds too short based on what you are currently doing. You may want consider that as a ratio but multiple it so it's 1 min run, 2 min walk or 2 min run, 4 min walk etc. With slowing down the run to an easier pace I'd suspect that might be a decent place to start and then either decrease the ratio moving towards a 1:1 ratio and/or increase the times. No rules, it really is about what feels best for you. That said I suspect given that you are doing 1.5 min at an 8, you'd be able to up that ratio quite quickly.

As I understand it anyway, I am not at all the expert on intervals! Someone else here may know a lot more.

Good question on the speed! It really does vary for everyone

As a general rule, training runs are supposed to be at an "easy" pace, which means that you could hold a conversation while running. If you have to work a little at conversation, that can be ok but if you can't talk at all, definitely not. No sprinting. This is what is a bit easier about outside as you don't have to be adjusting the treadmill constantly.


Here is what Galloway says
Running form: Never sprint during a running segment— keep feet low to the ground, using a light touch of the feet, and a relatively short stride. Most
runners find that an upright posture is best but use what feels natural for you. Let your foot move in it’s natural way. Most runners naturally land on the heel and gently roll off the midfoot.

Walking form: walk with a gentle stride, that is relatively short. Power walking and walking with a long stride increase injury risk.

 

[franandaj]

Subbing in. A little late. I need to come back and read.

 

[annmarieda]

Cynthia, I very very much so enjoyed reading through your journey. Even though I followed along before, it was so nice to read it start to current. You should be totally proud of yourself!

I know you know that I agree... but I totally also believe that consistency and perseverance are key! Just cause you have them doesn't mean that this has come easy.

I love your training plan. Not too unlike my own. I modified the time improvement JG plan. Not sure what a MM does anyway? And the speed work... yeah, I am changing that a bit too.

One thing i don't get though is how one runs for 4 minutes and walks one and gets a 9 minute mile pace. I did my "new and improved" speed work last weekend. With my walk break for recovery I was not at 9 minutes. Now granted, my recovery is 2 minutes and not one...but the 4 minutes was "speedy" and yet averaging in my walk... it wasn't a 9 minute mile pace.

This is what I need. Motivation. I asked Denny about it and, of course, he said - how are you going to run THAT far? From what I can tell I can be as slow as a 16 minute pace. That's like walking? OK. Maybe not, but its a lot slower than I normally run.

I trained for a 1/2 before and I started in the fall (for a March race) by doing one long run very weekend and short runs in the week. I just increased my mileage every weekend until I was easily running 10 miles every Saturday. Granted it - that was a while ago, but I feel like its doable. I've got to focus on Bike to the Bay now and then I would have to get serious with the long runs by the end of September.

Until I realized that the phm was the same weekend we were arriving I was actually planning on flying in Friday night or Sat morning (can't get off Friday - boo!) and staying one night at WDW and then heading to Vero for a few days, then back to WDW. If I do the race then I'll stay at least Sat and Sun night, possibly Monday, then go to Vero for 3 nights, then head back. I guess I could reserve SSR now for the weekend, but I was thinking maybe OKW and then Beach Club later in the week. I was looking at 8 nights total - 5 at WDW and 3 at Vero. I really had no idea, until today, that the race was the same weekend we planned to arrive.
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You should totally do this! 16 minutes is actually easier than it sounds. The sweepers do not start until the last person crosses the start. So say you had a proof of time that even got you maybe lets say 3 corrals from the very last. Lets say they start 5 minutes apart. (although it could be just 3) That is maybe 15 minutes ahead of the sweepers right there. You might be able to get a full mile in before they even start. My very first disney race I did with a friend and we stopped for a bio break, characters and quite honestly walked a lot. Our pace was close to 17 minutes per mile. We did NOT get swept.

 

[eandesmom]

Subbing in. A little late. I need to come back and read.

Me too! I am only caught up on one of your TR's....and well technically that one isn't a TR.

Cynthia, I very very much so enjoyed reading through your journey. Even though I followed along before, it was so nice to read it start to current. You should be totally proud of yourself!

Back at you you've been a huge part of it

I know you know that I agree... but I totally also believe that consistency and perseverance are key! Just cause you have them doesn't mean that this has come easy.

Agreed but I know not everyone sees that the same way

I love your training plan. Not too unlike my own. I modified the time improvement JG plan. Not sure what a MM does anyway? And the speed work... yeah, I am changing that a bit too.

Are you still going to go up to 17??

I'm not sure what the MM really does either. All it does in his calculator (as best I can tell) is what any good pace calc would do and extrapolate it out. His is different in that it's based on a "fast as possible" pace versus others but still.

This insert thing is a bit of a problem. Tried to run last night for a little bit in them. Not sure if it's the fact that I

7/2 ran 4.6 (old inserts)
7/3 Gym (new inserts)
7/4 ran 4.6 (old inserts)
7/5 walked 4.6 (new inserts)
7/6 ran 11.2 (old inserts)
7/7 walked 4.5 (new inserts)
7/8 walked 3 (new inserts)

And then tried to run in them last night. While it didn't give me shin splints and definitely help the callus/blister issue in the bunion area...I did get small blisters under my arches and they hurt, which impacted pace. Too much time in them? Too much walk/run overall (34 ish miles)? Too much walking in them in 70+ temps and it's just heat chafing? Too many consecutive days in them?

No clue. Definitely like running on a block. Probably only "ran" about 2 miles in them and walked for 1 additional. Bleh. We usually walk a 15m mile on average. Some slower some faster but it averages out to under 16.

I was really hoping to break them in, in time for the DL half but I think it's going to take longer than hoped for and I question my ability to do enough longer runs (10+) in them before the half. We did walk a bit more than normal as it's been so nice out, the house is warm and we were trying to break in my inserts. Plus Jeff is finishing up a step contest thing at work for a gift card. LOL!

I did nothing tonight. Would have gone to the gym but ended up visiting my dad at the hospital. Odd, weird story, we think he's ok but it's been a nutty 24 hours for sure. He fell, whacked his knees really badly and now his quads will not fire up, so he can't walk or stand. He's going to be there for 2-5 days. I wanted to visit him, but I was also very ok skipping the gym. LOL!

One thing i don't get though is how one runs for 4 minutes and walks one and gets a 9 minute mile pace. I did my "new and improved" speed work last weekend. With my walk break for recovery I was not at 9 minutes. Now granted, my recovery is 2 minutes and not one...but the 4 minutes was "speedy" and yet averaging in my walk... it wasn't a 9 minute mile pace.

No clue, it makes my brain hurt just thinking about it in minute increments. It seems though you'd have to be at a 8:00 minute mile to then afford the walk and then what, the walk at 13m? Or 7:30m mile run and a 15m mile walk?

I suck at math though so that could be totally wrong.

Either way seems like it's either a very speedy run segment or a very fast walk or a bit of both.

 

[annmarieda]

Are you still going to go up to 17??

So far that is the plan. It seems a bit much though so I think I will probably really play it by ear. I could see me taking some sort of run/walk strategy or maybe cutting it off early.

This insert thing is a bit of a problem. Tried to run last night for a little bit in them. Not sure if it's the fact that I

7/2 ran 4.6 (old inserts)
7/3 Gym (new inserts)
7/4 ran 4.6 (old inserts)
7/5 walked 4.6 (new inserts)
7/6 ran 11.2 (old inserts)
7/7 walked 4.5 (new inserts)
7/8 walked 3 (new inserts)


And then tried to run in them last night. While it didn't give me shin splints and definitely help the callus/blister issue in the bunion area...I did get small blisters under my arches and they hurt, which impacted pace. Too much time in them? Too much walk/run overall (34 ish miles)? Too much walking in them in 70+ temps and it's just heat chafing? Too many consecutive days in them?

No clue. Definitely like running on a block. Probably only "ran" about 2 miles in them and walked for 1 additional. Bleh. We usually walk a 15m mile on average. Some slower some faster but it averages out to under 16.


I was really hoping to break them in, in time for the DL half but I think it's going to take longer than hoped for and I question my ability to do enough longer runs (10+) in them before the half. We did walk a bit more than normal as it's been so nice out, the house is warm and we were trying to break in my inserts. Plus Jeff is finishing up a step contest thing at work for a gift card. LOL!

This does not at all sounds like fun! So are you thinking that you won't be able to use them for the DL half?

I did nothing tonight. Would have gone to the gym but ended up visiting my dad at the hospital. Odd, weird story, we think he's ok but it's been a nutty 24 hours for sure. He fell, whacked his knees really badly and now his quads will not fire up, so he can't walk or stand. He's going to be there for 2-5 days. I wanted to visit him, but I was also very ok skipping the gym. LOL!

Oh no! I hope he is ok!!

No clue, it makes my brain hurt just thinking about it in minute increments. It seems though you'd have to be at a 8:00 minute mile to then afford the walk and then what, the walk at 13m? Or 7:30m mile run and a 15m mile walk?

I suck at math though so that could be totally wrong.

I was thinking something like you... that the run portion would have to be really fast. Running 4 minutes at a 7:30 would be rough. I know from my speed work that would be hard to maintain over a 2 hour period. I would do better just trying to maintain a 9 minute mile.

Either way seems like it's either a very speedy run segment or a very fast walk or a bit of both.

Maybe that is my biggest problem. I walk slow. No doubt about it. I have short legs and once I stop running my pace is crazy slow. When I run, Steve thinks I look like I am speed walking. My strides are not long but my feet move quickly.

 

[eandesmom]

So far that is the plan. It seems a bit much though so I think I will probably really play it by ear. I could see me taking some sort of run/walk strategy or maybe cutting it off early.

17 seems like a lot for sure.

This does not at all sounds like fun! So are you thinking that you won't be able to use them for the DL half?

Too early to say but it was discouraging. I can have them pull the met bars out. I am also slightly concerned that part of the issue is the material used for the insert sole. It is EVA, which I am not allergic to. My other options were basically the spanko, which I probably am or vinyl, which would be too slippery. I am wondering if the EVA is getting slippery in the heat with sweat. One of the reasons they like the spanko is that it breathes. Generaly EVA is what is in the midsole of many shoes but in flip flops and other things, it can be the actual footbed. Those can get slippery. I am wondering if that is part of the issue? Ugh, I guess I can call.

But given that my insurance just denied them hacking away at my feet, I don't want to deal with the likelihood of more out of pocket costs on this at the moment.

Oh no! I hope he is ok!!

Me too.

I was thinking something like you... that the run portion would have to be really fast. Running 4 minutes at a 7:30 would be rough. I know from my speed work that would be hard to maintain over a 2 hour period. I would do better just trying to maintain a 9 minute mile.

There is no way I could maintain it that way over a 2 hour period. I did work up some split scenarios looking at a variety, slightly negative, slightly positive, very positive just to see what it might look like.

Maybe that is my biggest problem. I walk slow. No doubt about it. I have short legs and once I stop running my pace is crazy slow. When I run, Steve thinks I look like I am speed walking. My strides are not long but my feet move quickly.

I walk fast, Jeff can outrun me in a major way but I can out walk him if I want to. It is interesting, I read an article yesterday that had the mix of running and walking targeted as being in the 9-12:30 range. So that is a brisk walk for sure. Overall it suggested 30-60 second walk breaks as a bit more optimal as longer, and your heart goes back to rest.