Goofy 2015

[RunRookie]

Registered and ready rock Goofy in 2015!

 

[CaptHomer]

I'm in. My worst fears did not occur. I was afraid that at the last moment I would cave and sign up for the Dopey again.

I wasn't even worried about caving. One and done.

 

[SunDial]

The training has started. i made it around the block once.

 

[PRmamiDEdos]

DH and I are in for Goofy. Me thinks this is a once and done deal.

 

[IamTrike]

I'm in for goofy #4. My runDisney medal rack
was looking dangerously empty.

 

[belle2211]

What Goofy training plans do you guys use?

I don't want to use RunDisney's Galloway because I don't want to go up to 26 miles.

I was planning on use Hal Higdon's because I liked the marathon training program I did last year. But
~ Intermediate 1 runs 20 miles twice (which I'm good with) but the Saturday runs only go up to 8
~Intermediate 2 run 20 three times with 10 miles each Saturday before. And the weekly mileage is really high too (some 10 milers during the week).

Does anyone know of something in the middle? Maybe one with two 20 milers with 10 miles on the Saturday before and doesn't go higher than an 8 miler during the week? I like actual training programs--I'm not too good with tweaking my own.

Thanks!

 

[Ariel484]

What Goofy training plans do you guys use?

I don't want to use RunDisney's Galloway because I don't want to go up to 26 miles.

I was planning on use Hal Higdon's because I liked the marathon training program I did last year. But
~ Intermediate 1 runs 20 miles twice (which I'm good with) but the Saturday runs only go up to 8
~Intermediate 2 run 20 three times with 10 miles each Saturday before. And the weekly mileage is really high too (some 10 milers during the week).

Does anyone know of something in the middle? Maybe one with two 20 milers with 10 miles on the Saturday before and doesn't go higher than an 8 miler during the week? I like actual training programs--I'm not too good with tweaking my own.

Thanks!

For Goofy in 2013 I used Higdon's Novice 1 plan: http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

I moved the Wednesday runs to Fridays to work better with my schedule and repeated weeks 14 and 15 to do two 20-milers. It worked well for me and I'd do the same this year...using Higdon's Dopey plan instead.

 

[finishline413]

Registered this weekend! Goofy #2 for me!
Any ideas on how to increase your pace?!?!

 

[FFigawi]

Registered this weekend! Goofy #2 for me! Any ideas on how to increase your pace?!?!

The best way to learn to run faster is, well, to run faster.

In all seriousness, adding short bursts of faster running during your weekday runs is a good place to start. Sprinting to the next telephone pole or mailbox is an easy way to do it. You can also do intervals of 1 minute fast, 1 minute easy, a few times during your run. Gradually build up the length of the faster interval to where you can do ladders of 1/1, 2/1, 3/1, 2/1, 1/1. You can also do more traditional speed work on a track, but adding intervals & bursts to your regular runs is often easier.

 

[Nole95]

Registered this weekend! Goofy #2 for me!
Any ideas on how to increase your pace?!?!

Run faster is definitely the way to go. I do at least one tempo run a week.

For example this week I will be doing a one mile warm up, usually at around a 10:45 pace. I then crank it up to run three miles at a 9:30 pace and then another one mile cool down. Distance gets longer and speed gets faster gradually each week. Every couple of weeks there is some speed work thrown in as well.

I have found that this works very well. On the days of my weekly long runs, I have noticed that they are not as hard, and I can run at a decent pace.

This is a very good link to use for working out a training plan. I started using this for my normal training, and for Goofy, I have added in some additional pieces on my own to account for back to back long runs.

Runner's World Smart Coach

Nole Runner Blog

 

[roomthreeseventeen]

I totally disagree with "run faster." That's a good recipe for injury if you don't do it right. Run more miles. Slowly increase until you're running as many as you think will prepare you for the challenge. Adding speed work can be great, but your overall mileage is much more important for getting a PR.

 

[FFigawi]

Running more miles is also a great way to get hurt. My PRs have come with peak weeks of only 35-45 miles, but those miles were of very high intensity and lots of fast intervals. Up to a point, adding more slow miles can get one to a PR, but eventually, to run fast, one has to train fast.

 

[ZellyB]

I'd suspect there is no one sure fire way to increase speed, but rather a variety of approaches that can work. At least that's what I tell myself.

We are trying to work on increasing our pace this year after focusing solely on surviving the run the last two trips. We are Galloway run-walk people, so we are following a plan of his to improve pace. It's basically one run a week of speed work (cadence drills, acceleration glides, a variety of 400/800 drills and hill work) along with regular training runs and long runs on the weekends. We're also doing more strength training this go round and hoping that helps to ward off some injuries as we push. We shall see how it goes, but it's not substantially more miles than we've run in the past.

 

[Ariel484]

Registered this weekend! Goofy #2 for me!
Any ideas on how to increase your pace?!?!

As you can see, you're getting many different suggestions!

What works for me is one day per week of speed work + at least 2 days per week of strength training. I'm good with the weekly mileage I have, topping out at about 35-40 MPW. If I could drop about 10 pounds that would help too...and yet...

 

[buckeyecinderella]

Registered this weekend! Goofy #2 for me!
Any ideas on how to increase your pace?!?!

I don't think I've seen this idea mentioned yet. I've read running hills helps increase pace too. It is speed work in disguise. So running a few hill repeats in your weekly training may be helpful. I prefer this to the speed work. Also drills to increase your cadence.

 

[belle2211]

For Goofy in 2013 I used Higdon's Novice 1 plan: http://www.halhigdon.com/training/51137/Marathon-Novice-1-Training-Program

I moved the Wednesday runs to Fridays to work better with my schedule and repeated weeks 14 and 15 to do two 20-milers. It worked well for me and I'd do the same this year...using Higdon's Dopey plan instead.

oooh..I like that. I think I might do it. It keeps my weekday mileage which is good since it's hard for me to get long runs in during the week. And I'll probably push the Saturdays to Sundays and the Wednesdays to Saturdays. Thanks for the idea!

 

[DOOM1001]

Done!!! I'm in for Goofy.I had been going back and forth between only doing the full or going Goofy and seeing the medal the other day totally swayed me.Also knowing that I won't be doing this every year and this is the anniversary helped in making my decision,I told myself if I don't do it in 2015 I might be regretting not signing up for it until Jan. 2016,the next available Goofy which won't be an anniversary.I'll go back to only doing the full 2016 and 2017 and then have to plan on being at WDW for a whole week for the Dopey in 2018,the fifth anniversary.Glad I could get in without stress with my AP,now to see how fast it goes tomorrow.

 

[SunDial]

The 10K pre registration has already been cut off. I think the Dopey and Goofy will only last minutes if is not already filled up with AP and DVC runners.

 

[ZellyB]

The 10K pre registration has already been cut off. I think the Dopey and Goofy will only last minutes if is not already filled up with AP and DVC runners.

The question is probably how many slots they have for each race set aside for pre registration. I'm betting they don't let those races get too close to capacity purely from AP and DVC registrants. They want those runners in there who maybe only come to Disney once a year or less as they are more likely to make a longer trip of it and spend more money. But, I still think it likely that they will go relatively quickly, which is why I plan to be online as soon as registration opens. Don't want to take any chances. I'm figuring the 10K will be the first race to fill up though.

 

[mroa0322]

I am officially sign up for challenge !! This will be my 1st Challenge . I ran the marathon this past Jan. i have been reading some your post and to see some other training options.

happy



Maria