Goofy Support Group (AKA Goofy Challenge 2010)

[cewait]

I figured this out through a lot of research and confirmed it as part of an 835 mile- six day cycle event where I had to learn how to survive from day to day nutritionally.

To start a recovery drink with about 3 carbs to 1 protein. I little more protein than science suggests. I add glutamine to the recovery meal. Glutamine is an amino acid that can help promote recovery. The science is clear that a meal with an approximate 4:1 Carb to protein ratio helps promote recovery. The carbs are there to create the pathway for the protein to get to the muscle. In simple terms it creates a small insulin spike that takes the gut contents and bypasses the normal system (really more complicated than one sentence). The protein, if DELIVERED to the muscle within one hour will immediately start repairs of worked tissue. To get it delivered you really need to consume before getting out of the parking lot after the half.

Once back at the room I will drink 8 oz pure tart cherry juice. A study came out in 2008 touting the benefits of cherry juice (NO not Welch’s from concentrate). A Scandinavian study was released last month confirming the initial British findings. Cherry juice seems to reduce muscle inflammation and increase antioxidant capacity. It also helps muscle process fats (the primary aerobic fuel)

For lunch I will have something that is kind of high in fats but overall a good balance of 1/3 fat, 1/3 protein and 1/3 carbs. Not saturated fats but the really good fats. I am not sure what I am doing for this year as I am reviewing current menus from around the world. The Humus at The BrewPub at BWV with a burger, leaving the top bun off works well.
I will have another recovery drink as an afternoon snack and a very light pasta meal for dinner. I have cooked in the villa all but last year when I ate a light chicken pasta and marinara meal in GF.

Through the day I will sip on a water and PowerAde. I will walk around a park and stretch throughout the day.

There is a lot that should occur before heading to Disney. There are a lot of theories on fat loading and carb loading, none of which can really happen the night before an event. The pasta gatherings are really a social event that should be treated just as that. I will usually up my intake of good fats about 2-3 weeks prior to the race. It’s not much since they are empty Kcals. But they will go up from an average 20 to maybe 30% on a daily average. I will carb deplete the weekend prior to the race with a leg shaking, muscles stay sore workout and follow runs that weekend and then work to replenish carbs for the next 2-3 days. The last few days pre-race are simply balanced meals.

There is a lot here and I am sure that I have forgotten some of what I need to say. This is the skeleton of what I do to get through the weekend.

 

[Lexxiefern]

I got a massage after a really hilly half I did last month and it did wonders for the soreness in my legs. I am thinking about getting a massage after the half for goofy. Anyone done this before? Do you recommend it?

Becky

 

[cewait]

I got a massage after a really hilly half I did last month and it did wonders for the soreness in my legs. I am thinking about getting a massage after the half for goofy. Anyone done this before? Do you recommend it?

Becky

NO - wait until you get to Sunday afternoon. That is unless you get a massage after every long run. You run the risk of actually waking up Sunday with even more soreness than you otherwise would. The masage can loosen up the muscle but if not careful the lactate residue could just move around and not actually clear out.

Aslo, it is demonstrated to be better to wait for 3-5 hours post race on Sunday to get a massage. Let the muscle have time to cool and feed prior to working them over on the table. It's a 'tradition' at races to have a tent at the race and it is usually cheap, but you will get a better bang for your buck it you allow the body some time to start recovery first.

 

[TnTsParty]

I got a 5 minute massage at the tent last year after the full only because as I was waiting for my bag my left calf cramped REALLY bad. I had the guy work out the muscle and that was about it. Still hurt like heck afterword though.But I must say the one thing that helped my legs not feel so sore is to take an ice bath after my long runs so I did that after the full. Then we walked around Epcot (it helped to be staying at the Dolphin so we could walk back and forth) it helped to keep moving. My DH worked with a girl who did the full last year (she ended up coming in with exactly the same time as me but she was in a further back starting corral so we didn't actually cross the finish line at the same time) well her and her friends hopped in the car and drove 3 hours home and then laid around. They really paid for it later and their legs were really messed up.

So I suggest ice baths and to continue moving - like Charles said not far but at least walk the legs out. I did that yesterday after my 18 miles yesterday and I am thankful for that today - they were just a little sore walking up the stairs to work today.

Again thanks Charles for your help - I did have a question - where do you get pure tart cherry juice? I have only been able to find Juicey Juice and that isn't all cherry and its most likely from concentrate (my DH could use it as well for his gout)

 

[Sarah_Rose]

Sarah Rose...you worry me! Have your OB read your post and see if you need to modify your plan.

Thanks for the concern, but I honestly feel like yesterday was an average, run of the mill STONKER. And nothing more. I'm feeling pretty good today (besides the morning sickness!), but I do definitely need to learn how to fuel myself more effectively right now. Also, since I'm tapering from now on, I shouldn't have any more troubles with painful long runs. Well, except for the actual marathon.... but as long as it's not 29 degrees 5 hours into the marathon, I should be fine.

Man, I'm Canadian! I used to be able to deal with cold! What has Seattle done to me?

 

[cewait]

I got a 5 minute massage at the tent last year after the full only because as I was waiting for my bag my left calf cramped REALLY bad. I had the guy work out the muscle and that was about it. Still hurt like heck afterword though.But I must say the one thing that helped my legs not feel so sore is to take an ice bath after my long runs so I did that after the full. Then we walked around Epcot (it helped to be staying at the Dolphin so we could walk back and forth) it helped to keep moving. My DH worked with a girl who did the full last year (she ended up coming in with exactly the same time as me but she was in a further back starting corral so we didn't actually cross the finish line at the same time) well her and her friends hopped in the car and drove 3 hours home and then laid around. They really paid for it later and their legs were really messed up.

So I suggest ice baths and to continue moving - like Charles said not far but at least walk the legs out. I did that yesterday after my 18 miles yesterday and I am thankful for that today - they were just a little sore walking up the stairs to work today.

Again thanks Charles for your help - I did have a question - where do you get pure tart cherry juice? I have only been able to find Juicey Juice and that isn't all cherry and its most likely from concentrate (my DH could use it as well for his gout)

You know I don't ice bath but do roll out the muscle. I have a new study indicating that the jury is still out on ice bathing vs cool water bathing vs staying on the move. Oh, there was one other - hot bath. The only negative results came from the hot bath.

For an instantly cramping muscle imediate attention can help. I don't mean to discount a cramp in process. Though walking it off would have worked possbily as well.

Up front, I found some in Orlando at Publix. My local store stocks it in the organic/health food section. My local grocer has an expanded organic section so that make it nice. If you have a Whole Foods Store they have it.

I feel for you DH. When I started on this journey one of the deciding factors was not being able to walk pain free from the result of a monsterous 2-3 month long gout attack that moved from toes to ankles to where ever.

I hope that he is also taking a good refined Omega 3 supplement.

 

[Lexxiefern]

Ok, so I will hold off on the massage until sunday afternoon. I swear by ice baths! I have my DH fill the tub at the hotel with ice before he comes to get me at the finish. And after this past 20 miler on saturday I was not sore at all! (A little knee issue and a little tightness in the calves, but gone the next day) I sure hope I feel like that after goofy!


Becky

 

[WDWFAN9]

Just stopping by for a quick hi - still in Vegas. We had an awesome time at the RnR half yesterday, and I've gotten plenty of steps in visiting the casinos.

 

[Castaway Cay Goddess]

Hi, my name is Shelly and I will be running (hopefully, not crawling) the 2010 Goofy. I have been reading the threads to find inspiration to do my long runs in this miserable Michigan weather. It sounds like I'm not alone. This past week-end I ran my 1st 20-miler when it was about 20 degrees out. I was so cold by mile 16, I had to change sweaty clothes in the back of my car. People must think I'm nuts as I emerge from the back seat of my car in different clothes!!!! Actually, I'm wondering that myself!! What was I thinking when I signed up for this??? I'm not sure that I am cut out to be a marathon runner. I see all my friends (that I use to be able to keep up with) running a minute or 2 faster than I can and they are inspired by the long runs.....I don't get it. I'm the exact opposite. Anyway, I've decided to focus on my goal of just trying to finish and do the best I can. "What it is, it is."

Thanks for posting all of your thoughts. I sat here and understood everyone's truimps and struggles. I suppose I should have been on the treadmill instead of sitting in front of the computer. BTW, is it cheating if I run on the treadmill instead of running outside?? Although, I don't think I could do a long run on a treadmill.

 

[cewait]

Hi, my name is Shelly and I will be running (hopefully, not crawling) the 2010 Goofy. I have been reading the threads to find inspiration to do my long runs in this miserable Michigan weather. It sounds like I'm not alone. This past week-end I ran my 1st 20-miler when it was about 20 degrees out. I was so cold by mile 16, I had to change sweaty clothes in the back of my car. People must think I'm nuts as I emerge from the back seat of my car in different clothes!!!! Actually, I'm wondering that myself!! What was I thinking when I signed up for this??? I'm not sure that I am cut out to be a marathon runner. I see all my friends (that I use to be able to keep up with) running a minute or 2 faster than I can and they are inspired by the long runs.....I don't get it. I'm the exact opposite. Anyway, I've decided to focus on my goal of just trying to finish and do the best I can. "What it is, it is."

Thanks for posting all of your thoughts. I sat here and understood everyone's truimps and struggles. I suppose I should have been on the treadmill instead of sitting in front of the computer. BTW, is it cheating if I run on the treadmill instead of running outside?? Although, I don't think I could do a long run on a treadmill.

Some of your confusion may come from the intesity of your training. That cannot be corrected in the last 4 weeks,but can be fixed before next year. Until then you have the correct mind set.
Just remember it's time and intensity that creates improvements

For the other..heavens no it's not cheating to run your runs on a treadmill. I run hills on treadmills since we have no hills within an hour's drive of my house. I also run long summer runs up to 9 -11 miles on treadmills. But here are a few things to think about.

1- you are not overcoming wind resistance on the TM. Set your elevation to 2% to simulate the wind resistance.
2- Not all TM are properly calibrated for speed and distance. I have seen TM as much as 15% off in our club. So if you all of a sudden find you are running a lot faster or slower it could be the mill.
3- DO NOT hang onto the handles - that is unless you plan to hand onto the shirt tail in front of you in the race.
4- if you never run outdoors, you will lose some of the strength in your stability muscles. Those little muscles that help your ankle and knee adapt to little irregularities in the road. It will seem harder when you get outside again if 100% TM
5- Many runners lose form on a mill; usually running with a shortened strides and hunched over. Focus on form. Run in front of a mirror if available. Do look to see that feet are parallel (i.e. facing forward) as you strike the belt. Otherwise run mid track (not up front like many), head up shoulders back chest feeling like its being pulled up at a 45degree angle. Arms lose and hands very relaxed. Eyes should not be on the numbers but looking ahead of the TM about 20 feet.



Hang in there its the 7th only one month before some leave for the World!

 

[Lexxiefern]

Pat - Congrats on RnR Vegas!

Shelly - Welcome to the group!


Becky

 

[MouseDogMom]

Charles - One more training question. I ran the Richmond marathon on 11/14. Since then I've done LR's of 10 miles each weekend, with one 8 mile LR thrown in on a Sunday for my only B2B. I'm running a very hilly half marathon this Sunday. Should I try to run any sort of distance on Saturday to make it a back to back run, or should I just do the half and let that be my run for the weekend? I'm planning on doing the half as a very easy training run without any attempt at a time goal. After Sunday, we're shooting for an 18-20 miler the following weekend, and following that with 10's on the 26th and 2nd.

I'm glad to hear that the cool bath may be just as effective as the ice bath. First, it's much easier than hauling ice from the ice machines in the Disney hotels. And second, it's just easier on the body! I do them, but I whine. (Which means that it's easier on my family if I'm not quite as cold...)

Shelly - Welcome! Charles pretty much covered all your questions, but I'll throw in my experience with the TM. After my first half (Disney 2008), I definitely told myself I should have spent more time on the roads. I did all my LR's on the road, but I still felt like my body wasn't prepared for the time I spent on that surface. Personally, I think the TM is great for short runs, but you need the road at some point in time.

Sarah Rose - My experience with the Canadians who live here is that they're the first ones to complain when it gets cold! It seems that as soon as you cross the border, you lose that resistance. It's obviously happened to you too!

Jackie

 

[Castaway Cay Goddess]

Thanks for the warm welcome and great tips!! I always run outside. But, I'm afraid that I may cave and try the treadmill as the temperatures tumble into the teens. I'll try to stick it out outside for as long as I can. Thanks again!

Shelly

 

[cewait]

Jankie-
Since you are comfortable with a half distance why not make it a little fun? First, don’t worry about a back to back. You know the feeling and you have successfully done a few. Back to the half. If you are game, I think I would try one of two things on the half….

First, why not practice a marathon pace run? You know your pace you did last month and if you were happy with that effort try to match the splits. Run the first mile at a slower training pace just to force you to control pace at the very beginning then open up the reigns just a bit in mile 2. It would be faster than a training run but slower than a half mary pace. You may want to run even miles at marathon pace then pull back a bit for the odd miles. This will help establish a pace in your mind and also force some control during the race.

Another option would be to create a hill workout in the middle of the race. You could attack hills during the even miles, walking down the back side if needed. This is a little more advanced and you may not want to push this hard. I just throw it out as an option for having a little fun in mid race.
In either option above take the last mile slower and easy to cool down in the race. Also, if you have any concerns of injury or overall fatigue, just keep it slow and steady.

Your remaining schedule seems solid but do not beat yourself up if you feel the need to make the last long run 16 or so miles. Not sure where you are located but I would make at least two of the last three runs, if not all three as flat as possible, especially if you are currently running rolling terrain. I offer this because e of the hilly half you are running and as general info for others. Disney is flat. I know many first timers and folks struggling with the sweeper would disagree but 95+% of the course is flat. If folks are running rollers they are throw all sorts of stabilizer muscle into the equation as they run up and down the small little slopes. When we run on flat ground it’s kind of treadmillish…we lock into a tighter muscle use pattern and use the smaller muscles harder and longer. You can spot folks who have not run flat training runs about mile 12-14 at Disney after spending the last 4 miles of nothing but really gradual slope changes.

 

[Tiger Lily 03]

Sarah, I am late to your party, but just now caught that you are pregnant! Congratulations! Very exciting news!

LV was a great event for me. I did the fastest I've ever done for the distance. Came in under (just) 3 hrs. After putting in those 13.1 I continued onward to put in steps equal to the 18 miles I needed. Those "extra" miles were quite slow, but they are done. One more LR then it is taper madness!

Shelly glad you've joined us. You've got a great pace going for you with plenty of time for photo ops. That is where the fun is in this event.

I don't think I'll have photo op time this year, right now though I think it is quite possible to get it done. Pray for cool weather. If it's hot, I'm cooked.

 

[Lexxiefern]

Lily - Congratulations on the PR!!!!


Becky

 

[goofyinohio]

Welcome to all the newbies. It's great to have you here. I'm sorry I lost track a long time ago with the names on the front part of this thread.



Anywho, I haven't done anything since my 5 miler on Sunday. My legs are really tired/sore so I'm taking today's run off and getting back after it on Thursday with my 8 miler.

This is getting so close.....

 

[zakismom]

Good morning! Life got in the way over the weekend so I didn't get my long run in - it was a step back week so it was supposed to be 10 miles. I finally was able to get it in 10.5 last night, but running it in the dark was torture, lol. I have 20 to do this weekend, glad it will be a morning run!

1 month from today I will be waking up in the House of Mouse, can't wait!

 

[DianeL]

Shelly! Welcome! I wanted to say that you did more than I in our lovely cold Michigan weather. I was suppose to do 20 miles but my legs said otherwise and by mile 6 and trying to decide on motrin or calling it a day ....well I decided to listen to my body. I am to you on your 20 miles in our cold temps. I looked at the forecast and about cried. I will go out in the 30's and I might just have to brave it in the neighborhood where I get some blockage from the wind but when it's 20's the lake has to be out. (Stoney) the wind coming across that is just too bitter. I had a hard time breathing on Saturday even having taken my inhaler prior. I don't know how the guy who passed me in shorts did it, I think he was part Polar Bear

Sending you warm thoughts from my perch on my gym's TM Hang in there!

my weekend was 6 miles - sucky pace. 5 miles on the TM Monday night. have gym bag and will travel back to the gym on my way home tonight

Positive thoughts!


ETA: DH looked up the temp on Saturday while I tried to decide on motrin's and continuing or calling it. The wind chill was 27. Thank goodness I think the wind was only at 5-10 mph that day. I wasn't drinking water. Never took my gloves off which I usually warm up enough to do. Stay warm out there!

 

[IMGONNABE40!]

What do you guys think of a sock exchange?

Over the weekend I was putting socks away and came across several pair--new in the package, others only worn a time or 2...that I just don't use anymore. I mean pricey tech socks, not the kind you get in a 6 pack. You just don't know whether a sock will really work unless you give it a try, right?

So, I get to wondering whether I know anyone who might like these socks, or at least give them a try to see if they will work for them. So, the thought of a sock exchange occurs to me. My guess is that there will be a meet or 2 of WISHers during the marathon weekend. I'd be happy to collect the socks. Anyone who wants a pair would be more than welcome to take a pair they wanted... I guess there would be a preference for folks who had contributed a pair. Whatever did not get selected I would donate to my local running store--they send shoes and gear to folks unable to get their own stuff.

What do you think?