Goofy runners/alums

[PrincessRhi]

I'm already committed (well, as committed as you can be before registration opens) to running the half in 2013, but because it's something I've wanted to do and a few friends are urging me along, I was thinking of going Goofy this year. It wouldn't be my first full or half, but I've never done the two a day apart.

Can anyone offer any hints or experiences? Things they did like or didn't like? Any advice for someone trying to make the decision?

 

[Ariel484]

I'll be going Goofy for the first time in 2013. Thanks to some advice from a friend, my plan is to use a regular marathon training plan (with maybe 4-5 back-to-back runs on weekends). I am going to take it slow during the half, have an ice bath afterwards and then try to stay off my feet as much as possible for the rest of the day before the full - which I know will be next to impossible in Disney!

Truly, I am mostly worried about how I'm going to function with a 2:45 AM wake-up call 2 mornings in a row. I really hope some Goofy alums chime in. Thanks for starting this thread!

 

[escape]

Hi PrincessRhi and Ariel484,

Please visit the Events/Competition boards (within the WISH board) for more tips and suggestions. There are quite a few WISHers doing the Goofy in 2013 and lots of folks who have completed at least one Goofy in the past, including me. There's already quite a bit of chatter going on; we'd love to have you join in on the fun.

The plan I followed had me doing several back-to-back long runs on the weekends. As Ariel484 mentioned, you basically follow a marathon plan and add a few back-to-back runs. Be sure to include some cross-training, strength training and/or yoga into your weekly routine. MANY people praise the benefits of yoga in their endurance routines. I'm a little weak in this area but hope to incorporate more of it this year. For cross-training, I rode my bike quite a bit or did spin classes. If I had access to a pool, I would do some swimming. Of course, there are many other kinds of cross-training exercises that will benefit you as well.

As you start to train, you'll probably have more questions. The WISHers are a great bunch of folks who are eager to help. Come join us!

 

[pinky4disney]

There is nothing quite like going Goofy. 3 x the bling, 3 x the shirts, a gazillion x the bragging rights. Since you're not new to running, I'm assuming that you've been properly fit for running shoes (which if you haven't done, go to a specialty running store to have them watch you run and fit you for shoes). If you have found the right shoes for you, then buy 2 pairs for Goofy training. I do the back-to-back long runs (half distance on Sat, longer run on Sun) to build up and simulate Goofy, but I switch shoes between the days. You won't believe the difference a fresh pair of shoes will make your second day of running. Also, learn to love ice baths and the foam roller. There's nothing quite like both of them to aid in recovery. I pack a garbage bag on WDW-running trips just to make lugging a ton of ice back to the room easier. Good luck!

 

[PrincessRhi]

The wake-up call is my biggest concern as well. Usually I'm pretty good about sleeping post-race, but I'm not sure how I"ll do with two of them back to back. Maybe a good thing to incorporate into training as well.

escape, thank you. I was debating on putting it here or there-- I'll definitely hop over and see what's going on.

 

[PrincessRhi]

There is nothing quite like going Goofy. 3 x the bling, 3 x the shirts, a gazillion x the bragging rights. Since you're not new to running, I'm assuming that you've been properly fit for running shoes (which if you haven't done, go to a specialty running store to have them watch you run and fit you for shoes). If you have found the right shoes for you, then buy 2 pairs for Goofy training. I do the back-to-back long runs (half distance on Sat, longer run on Sun) to build up and simulate Goofy, but I switch shoes between the days. You won't believe the difference a fresh pair of shoes will make your second day of running. Also, learn to love ice baths and the foam roller. There's nothing quite like both of them to aid in recovery. I pack a garbage bag on WDW-running trips just to make lugging a ton of ice back to the room easier. Good luck!

Every few years, I'll get fitted again to see if anything has changed with my gait, but I'm going on my seventh year wearing Asics Gel Kayanos. I'm happy to see they're finally getting more interesting colors than red or blue. But anyhow, I'm PSYCHOTIC with my shoes. For marathon training, usually I rotate 3 pairs (replacing them when they 'die') and have a relatively new but broken in pair for the race. I'll have to think about a way to figure out two pairs since that is a REALLY good idea that I don't think I would have considered. Thanks

I also really like the idea of building in shorter long and long runs back to back. Do you do this for all weekends leading up to the race, or just every few weeks or so? I usually use Hal Higdon's training programs, but have started to consider Galloway since there's a group in Ft. Lauderdale that I could hook up with for long runs.

 

[Ariel484]

Hi PrincessRhi and Ariel484,

Please visit the Events/Competition boards (within the WISH board) for more tips and suggestions. There are quite a few WISHers doing the Goofy in 2013 and lots of folks who have completed at least one Goofy in the past, including me. There's already quite a bit of chatter going on; we'd love to have you join in on the fun.

The plan I followed had me doing several back-to-back long runs on the weekends. As Ariel484 mentioned, you basically follow a marathon plan and add a few back-to-back runs. Be sure to include some cross-training, strength training and/or yoga into your weekly routine. MANY people praise the benefits of yoga in their endurance routines. I'm a little weak in this area but hope to incorporate more of it this year. For cross-training, I rode my bike quite a bit or did spin classes. If I had access to a pool, I would do some swimming. Of course, there are many other kinds of cross-training exercises that will benefit you as well.

As you start to train, you'll probably have more questions. The WISHers are a great bunch of folks who are eager to help. Come join us!

Thanks, escape. I responded to this thread because this was the only one I saw that was specifically targeted at Goofy racers. But you're right that there's been more discussion on the events board.

ETA: GREAT point on getting yoga, strength training and cross training in. I wasn't very good about that during marathon training for the WDW full in 2012 so I'm making it a priority to do better this time around.

There is nothing quite like going Goofy. 3 x the bling, 3 x the shirts, a gazillion x the bragging rights. Since you're not new to running, I'm assuming that you've been properly fit for running shoes (which if you haven't done, go to a specialty running store to have them watch you run and fit you for shoes). If you have found the right shoes for you, then buy 2 pairs for Goofy training. I do the back-to-back long runs (half distance on Sat, longer run on Sun) to build up and simulate Goofy, but I switch shoes between the days. You won't believe the difference a fresh pair of shoes will make your second day of running. Also, learn to love ice baths and the foam roller. There's nothing quite like both of them to aid in recovery. I pack a garbage bag on WDW-running trips just to make lugging a ton of ice back to the room easier. Good luck!

Great point about the shoes. I have 2 fresh pairs waiting for me and was planning on using one for the half, the other for the full. Just need to figure out when I want to start breaking them in!

ETA: And AMEN on 3 x the bling and 3 x the shirts! I LOVE my medal and shirt from the 2012 marathon...and now I get 3 of each!

Every few years, I'll get fitted again to see if anything has changed with my gait, but I'm going on my seventh year wearing Asics Gel Kayanos. I'm happy to see they're finally getting more interesting colors than red or blue. But anyhow, I'm PSYCHOTIC with my shoes. For marathon training, usually I rotate 3 pairs (replacing them when they 'die') and have a relatively new but broken in pair for the race. I'll have to think about a way to figure out two pairs since that is a REALLY good idea that I don't think I would have considered. Thanks

I'm anal about my shoes, too. I keep track of how many miles are on my shoes in the same Google Doc that I use to track my training. Say it with me now...CRAZY.

I also really like the idea of building in shorter long and long runs back to back. Do you do this for all weekends leading up to the race, or just every few weeks or so? I usually use Hal Higdon's training programs, but have started to consider Galloway since there's a group in Ft. Lauderdale that I could hook up with for long runs.

Here's how I was going to do it.

- I'm using Hal Higdon's Intermediate 2 training plan (as of right now...I'm sure I'll change my mind a million times between now and this fall )
- I'm taking out the Saturday run and moving the Wednesday run to Fridays.
- So with HH plans the long run distance increases over 1-2 weeks, and then you get your step-back week, then the long runs increase again. I was going to move my Friday run to Saturday the week before the step-back weeks. For example:

Week 1:
Tuesday: 3 miles
Thursday: 3 miles
Friday: 5 miles
Sunday: 10 miles

Week 2:
Tuesday: 3 miles
Thursday: 3 miles
Saturday: 5 miles
Sunday: 11 miles

Week 3 (step-back week):
Tuesday: 3 miles
Thursday: 3 miles
Friday: 6 miles
Sunday: 8 miles

etc. So if I do it this way I'd be doing the back-to-backs during weeks 2, 5, 8, 11, 13 and 15. If I stick with this plan I most likely will take out one of the 10/20 back-to-back weeks (probably week 13). I've never gone Goofy before, but I think if I do back-to-backs every weekend I'll burn out or get injured, so this seems like a good compromise to get me used to that "running on tired legs" without feeling like I want to die. That's the hope, anyway.

Sorry for such a long reply! I'm pretty sure you didn't want this much detail.

 

[PrincessRhi]

That's actually a good idea-- I like that. And no worries about detail. I'm captain TMI.

My biggest complaint about Hal's programs are the long-ish runs on Wednesdays since it is right in the middle of the week. Moving them to Saturday sounds like a really good idea. Maybe replace the run with yoga (which I've never done, but am willing to try) or some other low-impact exercise. Uh oh... now the gears are moving...

 

[Ariel484]

That's actually a good idea-- I like that. And no worries about detail. I'm captain TMI.

My biggest complaint about Hal's programs are the long-ish runs on Wednesdays since it is right in the middle of the week. Moving them to Saturday sounds like a really good idea. Maybe replace the run with yoga (which I've never done, but am willing to try) or some other low-impact exercise. Uh oh... now the gears are moving...

Thanks! It's the OCD planner in me.

Completely agree with you about HH's long mid-week runs. I'm nowhere near fast enough to be able to run 8-10 miles on a weekday.

So are you in???

 

[PrincessRhi]

I'm in. I can't believe it, but I'm in.

 

[pinky4disney]

Welcome to the crazy club!

 

[PrincessRhi]

It sounds like one I'd be very happy to be part of!

 

[Ariel484]

I'm in. I can't believe it, but I'm in.

YAY!

 

[PrincessRhi]

Should we plan now to give each other wakeup calls?

 

[escape]

You guys are just goofy!

I also have a training plan that I somewhat followed for my Goofy race in 2010. It's by Coach Jenny Hadfield. It lists all the strength training times, cross-training and runs. I didn't follow it to the letter as I skipped some of the b2b runs. If anyone wants a copy, send me a PM with your email address and I'll send it to you.

As for getting up 2 days in a row, you can do it! I hate, hate, hate getting up that early but with all the excitement around, you won't have any problems. It is good, though, to have several options for getting up - Disney wake-up call, alarm set on clock, phone, friend calling, etc.

 

[Qltrgrl2]

I am also signed up to be Goofy! Wait, I already am Goofy, I just want the medals to add to the collection. This will be my first marathon, and so there will be plenty of nerves by the time January comes around. Hopefully training will go well for all of us and we can share our plans online.

 

[PrincessRhi]

Hooray!

You picked a great one for your first marathon! I did half of the relay this past January for my first time on the Disney course and it was FABULOUS. I've never seen so many runners smiling and having fun.

We should definitely share and keep each other posted. It's nice to be held accountable!

 

[Ariel484]

I am also signed up to be Goofy! Wait, I already am Goofy, I just want the medals to add to the collection. This will be my first marathon, and so there will be plenty of nerves by the time January comes around. Hopefully training will go well for all of us and we can share our plans online.

Fabulous choice for your first marathon! I ran the Disney full in 2012 - my first marathon - and it was a blast. One of the best experiences of my life. You'll love it!

 

[Qltrgrl2]

Thanks for all the encouragement. I ran the first half of the marathon for the relay this year. I liked the course better than the Princess Half course since you ran through MK around mile 9. The marathon will be way different, and the training will be tough, but with 20th anniversary of the Mickey marathon it is a race not to be missed.
Happy training everyone!