rKyDeX
DH to MrsTrx
- Joined
- May 1, 2006
- Messages
- 575
I trained for the 2006 WDW Full using a program I found on the internet. When it came time to start training for the 2007 WDW Full, I read Hal Higdon's book and utilized the Intermediate I program. I really liked the Tuesday, Wednesday, Thursday, Saturday and Sunday running schedule. Along the way, I started incorporating Heart Rate training methods to set the pace and intensity of the runs.
When I started training for the 2008 Goofy, I adjusted the plan to make the Saturday run half the distance of the Sunday long run. Some of them got shorter, some of them got longer (especially when the Sunday miles got over 18). I will use the same plan for 2009 Goofy.
So I guess that most of my runs are back-to-back-to back and back-to-back. My typical weekly schedule is:
Monday - circuit weight training at gym
Tuesday - 30 min on stationary bike at gym, 3-5 mile progressive heart rate.
Wednesday - circuit weight training at gym, 5-8 mile at recovery rate (70%)
Thursday - 30 min on stationary bike at gym, 3-5 mile progressive heart rate.
Friday - circuit weight training at gym
Saturday - 4-10 mile progressing to 1/2 marathon heart rate (80%)
Sunday - 8-20 mile at recovery rate (70%)
On race day, my plan was to run the Half at 80% heart rate for the first 10 miles, then increase HR by 5% for each mile until the finish. Likewise, the plan for the Marathon was to run the first 20 miles at 75% heart rate and then increase HR by 5% for each 2 miles until the finish.
Oops, I forgot to mention that I ran with my 18 year old son Chet. He was going to train utilizing my plan, but being 18 and a Freshman in college, training somehow didn't seem important to him. He also figured that since he ran a Half in 1:45 when he was 16, that this would be easy if he just loped along with old Dad.
I was able to stick to the plan for the Half with the exception of an extended pit stop at the Ticket and Transportation Center and we finished in 2:17. For me it was just another Saturday long run. Chet had a bit of ankle soreness.
For the Full, I kept to plan until I caught up to Chet walking somewhere around 8 miles. He had aggravated "and old wrestling knee injury". We walked when he "had to" and ran when he "could" the rest of the way and finished in 5:58. He was quite sore after the finish, while I was actually feeling fairly good.
Chet and I will be running our 2nd Goofy in 2009. I think he's going to take training more seriously this time. My advice is to train with a plan and run with a plan.
Chester
W.I.S.H. Half-Fast Marathon Team
When I started training for the 2008 Goofy, I adjusted the plan to make the Saturday run half the distance of the Sunday long run. Some of them got shorter, some of them got longer (especially when the Sunday miles got over 18). I will use the same plan for 2009 Goofy.
So I guess that most of my runs are back-to-back-to back and back-to-back. My typical weekly schedule is:
Monday - circuit weight training at gym
Tuesday - 30 min on stationary bike at gym, 3-5 mile progressive heart rate.
Wednesday - circuit weight training at gym, 5-8 mile at recovery rate (70%)
Thursday - 30 min on stationary bike at gym, 3-5 mile progressive heart rate.
Friday - circuit weight training at gym
Saturday - 4-10 mile progressing to 1/2 marathon heart rate (80%)
Sunday - 8-20 mile at recovery rate (70%)
On race day, my plan was to run the Half at 80% heart rate for the first 10 miles, then increase HR by 5% for each mile until the finish. Likewise, the plan for the Marathon was to run the first 20 miles at 75% heart rate and then increase HR by 5% for each 2 miles until the finish.
Oops, I forgot to mention that I ran with my 18 year old son Chet. He was going to train utilizing my plan, but being 18 and a Freshman in college, training somehow didn't seem important to him. He also figured that since he ran a Half in 1:45 when he was 16, that this would be easy if he just loped along with old Dad.
I was able to stick to the plan for the Half with the exception of an extended pit stop at the Ticket and Transportation Center and we finished in 2:17. For me it was just another Saturday long run. Chet had a bit of ankle soreness.
For the Full, I kept to plan until I caught up to Chet walking somewhere around 8 miles. He had aggravated "and old wrestling knee injury". We walked when he "had to" and ran when he "could" the rest of the way and finished in 5:58. He was quite sore after the finish, while I was actually feeling fairly good.
Chet and I will be running our 2nd Goofy in 2009. I think he's going to take training more seriously this time. My advice is to train with a plan and run with a plan.
Chester
W.I.S.H. Half-Fast Marathon Team
