Goofy Support Group (AKA Goofy Challenge 2010)

[Mooshu]

If you do back to backs, or long runs...make sure you give yourself enough time to recover. Stretch, ice bathes, recovery naps, etc. Just make sure you are giving yourself enough time to recover and make sure you take a supplement. It is winter time and flu season!

 

[Hockeychic]

Thanks everyone for all the input, all the advise is apprecaited!!!!

 

[Terri5176]

Good Morning!



Anne - my daughter and I did the Leavenworth Half (not the prison, the town in WA.....) The course began with a 2 mile ascent, and I did it with a reasonable time, but apparently when I needed the energy later on - it was GONE. But we got through it with a minimum of fuss.

Back at it yesterday, but still taking it easy after the half. 10 minutes bike, 30 minutes weights, then another 60 minutes bike, and stretching! Whew....




Have a great day everyone!



Terri

 

[Terri5176]

If you do back to backs, or long runs...make sure you give yourself enough time to recover. Stretch, ice bathes, recovery naps, etc. Just make sure you are giving yourself enough time to recover and make sure you take a supplement. It is winter time and flu season!

Marcia -


I'm going to be doing a B2B this weekend, a short one, but a B2B just the same. I want to see what my legs can do on the second day. Do you recommend pushing to get the miles in?

As an example, I was considering 5 miles Friday followed by 10 on Saturday. Does this sound reasonable?



Thanks -



Terri

 

[deekaypee]

Just one of my sporadic check-ins...

Everyone's doing so great and giving out solid advice. Keep up the posting on XT, weights, stretching, and recovery. It's way too easy for me to ignore a well-rounded program and just focus on the running, but every time I see a post here I think I need to do something else/more!

Kim: I think taking the training path that avoids causing more heel pain is the correct route to go. Obviously, Robert with his soon-to-be perfect 5-in-a-row Goofy is offering sage advice. Better undertrained than injured. And as everyone has been saying in their posts about their own training, using that other day for XT and stretching will probably be of more help to you.

Terri: Now that I've said the above, which I do think is vitally important, I do b2b 3/4 weekends a month. (Psychological training for me.) For me, what's important in the b2bs is the kind of stuff Marcia suggests. (Okay, not the ice baths at this distance quite yet, as I hate the ice baths--just cool showers.)

• A long, easy warm up on both days, with leisurely cool downs and lots of stretching.
• I do take cool showers after all runs and consume my recovery mini-meal within 30 minutes.
• I don't take a nap on Friday (schedule) but I have a very easy Friday night. There's no late night partying, and I'm early to bed.
• On Saturday, about 24 hours after the start of Friday's run, I do my second LR. I follow the same pattern as on Friday but add in a nap to speed the recovery process. I also do a second set of stretching later that day.

A while back, someone here asked about vertical running, and I meant to answer but.... Vertical runners specializes in elevation as well as distance. They're those (crazy) athletes who do skyscraper runs and mountain races. Apparently a lot of ultra trail runs have a fair amount of hill work in addition to the extra distance. Who knew? Well, now I do, and I think it's safe to say that an ultra is in my far, far-off future!

As for me: This past weekend it was 4/8.5 (10/2-10/3) and the weekend before 7/14 (9/26-9/27), on Friday/Saturday. I had a 5K fun run on 10/4, at our local zoo. Race-entry fees included admission to the zoo, so I did the race than retraced my steps to actually see the animals! Such fun!

Unfortunately, I haven't been getting the variety of training in that I'd like. That's this week's goal. Thanks for the inspiration, everyone!

 

[TnTsParty]

Last weekend I got in 5.5 miles on Saturday but since I had to do it on the TM and could only do it at night I couldn't do my 11 miles first thing Sunday morning so it ended up being 11 miles after dinner on Sunday evening - took me alot longer then I wanted it to - since I had to walk most of it since I didn't want my dinner to come up. But I got it all in and I even managed to run most of the 3 miles on schedule for yesterday but did today (was lazy yesterday)

Glad to see other's reporting on how their Goofy training is going. I did have my first Goofy dream though - I only was able to get through the half (I got my Donald medal and everything) but I woke up before the full started. So the fun has begun!!

 

[WDWFAN9]

Reporting in: W7D3 Goofy training.

60 min aqua-fit class - done! My schedule is a little messed up since my younger DD wanted me to do the aqua-fit class with her Monday night while she was in town, and my older DD wanted to do the class tonight. So I haven't gotten in as many steps as I planned, but I sure have worked hard!

Now I need to get organized for RftT!

 

[Maherae]

Oh, my goodness, oh my goodness!! We've been at this for 7 weeks!!! Outside of the super runners (and you know who you are! ) we're starting to ramp up the distance in our LR/W this month. All of these smaller distances are leading us into the big 20!! I don't use music, but I think I'm going to have to break down and get something to help get those 14 and up solo miles done!

Tricia, good planning on how to handle your weekend b2b's! Great job of getting your steps in!!

DK, one of the suggestions Lily gave us was to do lunge walking around the house to strengthen those hamstrings. Try doing 5 squats every time before you sit down. While you are seated, stretch that PF!! Just trying to give you ways to get a little xtraining in.... Hey, you are already doing 14 miles...wtg!! Speaking of vertical..I just read a spot in RW about the racing up 86 flights of stairs at the Empire State building!!!

Terri5176, great job on the half!! You may want to look at your fuel while on the course. You DON'T want to run out of energy before the finish! I recently realized that I needed to fuel at mile 12. You'd think with only a mile left, you would be ok..but what a difference it has made! It takes a while to figure it all out.

Got 55 minutes on the TM and 20 ST today.

Anne

 

[Terri5176]

Anne - nutrition and hydration during the races has always been an issue with me. At the Disneyland Half, I was very nauseated from about mile 11 through to the finish. I took liquids during all the stops, but didn't carry any with me - and probably didn't get enough. So I spent some time in the medical tent (!).

So this time I was determined not to do that again! I brought liquid with me - water with the electrolyte tablets - and felt okay. I had some shot bloks with me - but I'm thinking that just wasn't enough. I didn't want to get that "jittery" feeling from the Gu packets with caffeine, and I'm not big on sugar normally. What I need is something a bit more substantial....

I considered last weekend a bit of a success, with being able to finish without feeling ill. I did - though - have a nasty cramp in my left calf afterwards, so I obviously didn't get enough hydration in me.

I think that's one of the pluses (for me) with these other races - as I can test out different methods, and see what works for me.

What do other racers do for replenishment during a race? I'm a "back-of-the-packer", so definitely am out there for a number of hours....



Thanks!


Terri

 

[syko]

Training came to a hult last friday....I hit 20mph and my crank system fell off!!!!!
I just glided to a hult as I did not want to try risking my breaks, the cars on the road where not too happy.

My new part arrived yesterday and my DH spent most of yeaterday trying to fit it, to find out that it does not fit!!!!! He is going to call the company today to see if he can do anything to it.

My bumber bar has also turned up, but I have had to agree that I am the offical tester and that as it is a prototype if it fails I do not hold them responsiable!!!!
If all goes well with it in my races they will put it in to production next year and send me out a new one and take the prto back.......if its still in one peice!!!!

I am not going to get my new wheels in time.....the back two are being made as I type, but the front one is still waiting for the hub to be made, they have said maybe next week.

The printers who said that they would print my shirts have let me down, they did not bother to tell me though!!! I have found someone else who can do it, but I will not have them in time for RFTT.

I've not been to well......looks like I have type 2 diabites.

If I get to my races it will be a miracle.

 

[timmac]

So this time I was determined not to do that again! I brought liquid with me - water with the electrolyte tablets - and felt okay. I had some shot bloks with me - but I'm thinking that just wasn't enough. I didn't want to get that "jittery" feeling from the Gu packets with caffeine, and I'm not big on sugar normally. What I need is something a bit more substantial....

There are some of the Gu that don't contain caffeine, I know the Lime flavor in particular, and I believe there are a few others. I wouldn't worry about the sugar, even if you don't use much normally, your body will be using it over the long haul distances, and needs something easy to digest at the time.

If nausea is an issue, something like animal crackers may help... dry and starchy, they should help to absorb some of the excess stomach acids a bit.

 

[ultramickeymouse]

Anne - nutrition and hydration during the races has always been an issue with me. At the Disneyland Half, I was very nauseated from about mile 11 through to the finish. I took liquids during all the stops, but didn't carry any with me - and probably didn't get enough. So I spent some time in the medical tent (!).

Thanks!


Terri

Terri: Usually your issue is too much water. You get an imbalance of electrolytes and your body can't absorb the water. THus it sits in your stomach and makes you nauseated. You need some electrolytes(caps) to get in your system and reduce water intake until stomach comes around. Powerade is watered down so be careful with it.

I take Clif Protein Bars to give me energy at the races. I eat about a 1/3 of a bar every 5-6 miles to keep energy levels up. I don't wait for energy to fall to reload. Sometimes you can't recover.

 

[MouseDogMom]

Terri - In addition to the Clif gels, I carried Luna bars (broken into small pieces) and pretzels during last year's marathon. I did a half last year and discovered that even though I usually ate gels every 5 miles, for some reason during the race itself I was running out of energy quicker, so I started eating them every 4 miles. Made a big difference, both mentally and physically! During the marathon I need solid food, which is why I added the bars and pretzels. I also carry Endurolyte capsules for the extra salt.

Syko - Good luck! I don't know what else to say!

Did 5 miles of speedwork Monday night, 4.5 miles of what should have been an easy run last night but changed tempo when we arrived at the parking lot to the trail and discovered that we had 50 minutes until they closed the lot. Suddenly became a tempo run - quickest 4.5 miles I've ever run! 10 miles on tap this weekend - scavenger hunt run with my Galloway group, hoping to get something in on Sunday.

Jackie

 

[mama2ja]

I am so glad my friend told me about you! I am running my First Goofy Challenge and to say I'm nervous is an understatement! I live in Chicago, so my problem is weather! Last year I ran the Disney marathon and my powerade froze solid on my last 20 mile run!

Anyway, I'm training for San Antonio which is 11/15, followed by Goofy, then Atlanta ING in March! Can't wait to meet you all down there!

 

[Terri5176]

Terri: Usually your issue is too much water. You get an imbalance of electrolytes and your body can't absorb the water. THus it sits in your stomach and makes you nauseated. You need some electrolytes(caps) to get in your system and reduce water intake until stomach comes around. Powerade is watered down so be careful with it.

I take Clif Protein Bars to give me energy at the races. I eat about a 1/3 of a bar every 5-6 miles to keep energy levels up. I don't wait for energy to fall to reload. Sometimes you can't recover.

Robert - so if, when I take a drink of water, the nausea gets worse - then the issue is too much water????


Hope no one minds all my silly questions.....

 

[Terri5176]

Terri - In addition to the Clif gels, I carried Luna bars (broken into small pieces) and pretzels during last year's marathon. I did a half last year and discovered that even though I usually ate gels every 5 miles, for some reason during the race itself I was running out of energy quicker, so I started eating them every 4 miles. Made a big difference, both mentally and physically! During the marathon I need solid food, which is why I added the bars and pretzels. I also carry Endurolyte capsules for the extra salt.


Jackie

This sounds like great advice! I hadn't thought of pretzels!

 

[Maherae]

Reporting in 30 min xtraining upper body with weights!

mama2ja!

Terri, see? Remember I told you at Seattle that it took me a year to discover I had been drinking too much water during race. We hear so much about making sure to hydrate, that we don't think about over hydrating! With the fuel, you want to figure out your balance, like Jackie says, so that you are fueled consistently, and not waiting until you are running on empty before you replenish. THERE ARE NO SILLY QUESTIONS!!

syko,

Off to RftT tomorrow. Hoping to get the cycling in before the 6 hour drive down. Everyone have a successful weekend, whatever your endeavors are!! Keep getting those steps in!!

Anne

 

[jeanneg]

Congrats to every one for being so good about their Goofy training.

And good luck to those headed out to do RFTT!

I have my 20-miler this weekend and then it is all downhill as far as training goes. I feel like I'm in my 9th month of pregnancy....scared, but anxious to get it over and done with!

 

[getnthinr]

Congrats to every one for being so good about their Goofy training.

And good luck to those headed out to do RFTT!

I have my 20-miler this weekend and then it is all downhill as far as training goes. I feel like I'm in my 9th month of pregnancy....scared, but anxious to get it over and done with!

Loads of pixie dust your way! Congratulations on (almost) making it through training. You've been focused and determined -- and it's time for that training to pay off. Only one 20-miler left to cross off the list!

 

[syko]

My Dh took a grinder to the part that did not fit my chair...............and it now works!!!!

My first training session will be RFTT tomorrow.

Keep up the good work everybody.