Goofys, please share your training program

[Tiger Lily 03]

Goofy participants

It is almost "official time." I know we are all planning on some sort of program and I wonder what everyone has decided to do now that the training to train time is coming to a close and we will begin working in the miles.

What are you doing?

I'm worried that you don't over do it and hope you've got things organized.

What goals do you have for the end result and what will you be doing to get it done?

 

[mkymsehi]

Goofy participants

It is almost "official time." I know we are all planning on some sort of program and I wonder what everyone has decided to do now that the training to train time is coming to a close and we will begin working in the miles.

What are you doing?

I'm worried that you don't over do it and hope you've got things organized.

What goals do you have for the end result and what will you be doing to get it done?

He He He, Lilly are you ready for my answer?

I ran Tuesday's and Thursday's 6-8 miles, Wednesday's 1 1/2 hours on the stationary bike, then Sunday's 8 miles up to 22 (adding 2 miles per month). In other words I started with 8 miles, then 10, 12, 14, 16, 18, 20, 22.

One day a week was a run up through the hills. Some speedwork intervals. Also rode my bike with the two Pricesses along for the ride.

Along the way I did 5K's, 10K's, half marathons, and one marathon 5 weeks prior to the Goofy. Yep, the Honolulu Marathon was just a training run in December.

I cruised through the half in 2:30, and finished the full in 5:30. I was able to walk around the parks that afternoon following the full. No hobbling, no limping, no wheelchair or crutches.

My only regret was not signing up for the 5K on Friday, to complete the Dumbo or Dopey (depending on who you ask).

I'm not going in 2009, but will be back in 2010 to better my times.

 

[KeenHo]

GOOFY TRAINING?

 

[scoolover]

I will give you my actual plan but rest, assured that it isn't close to what I will actually do. I will probably get in 2 or 3 long runs of like 16 or 17 miles in October or November and wonder why I want to die by mile 18 at Disney.

I have an 8 day work week. Because of that I run every other day. I also have 3 days off in that 8 day cycle. On my first day off, I do my long run and extend it by 2 miles each week. When I get to 18 miles I will do it every other week. On the weekend that I am not doing a long run, I will run back to back kind of long runs - maybe an 8 then a 12. Nothing too far but just enough to get a dose of reality.

On my last day off, I may do a tempo type run about 1/4 the distance of my long run for the week.

On my Tuesday I hope to do a mile repeat session at half the distance of the long run. I will do these at 9 minute pace and the long run at 11 minute pace (hopefully).

Then on my Thursday, I will do a junk run at 1/4 the distance of the long run.

First day off - long run
second day off - rest
third day off - tempo 1/4 LR
Mon - rest
Tue - Mile repeats at 1/2 LR @ 9 min
Wed - rest
Thur - Junk run at 1/4 LR
Fri - water load and rest

Nobody will accuse me of over training!

 

[Duanerice]

As of right now, I plan on using the Higdon Intermediate II plan. Although I will probably scale the miles down a bit because they have something like 4 weekends where you run 10 miles on Sat and 20 on Sunday. I don't want to get hurt. My goal is to arrive healthy. I did switch these to Fri/Sat as I like to take Sunday as a rest or X-train day. What I like about it is that you run decent miles on back to back days. Want to get ready for running back to back.

I'm not fast but have run a sub 5 hour marathon and sub 2 hour half. So for the Goofy I'd like a 2:15 half and sub 5 marathon. Depends on how I feel that day or IF I feel that day

I'm also open to other suggestions as people share their plans. I'll be reading.
enjoy,
Duane

 

[solotraveler]

GOOFY TRAINING?

Ha ha ha ha ha ha ha ha ha ha!!!!!!!

::ahem::

All joking aside, I'm going to try and follow Hal Higdon's Intermediate 2 program this time around. It involves quite a few back to back longer runs and two 20 milers.

Now, THAT SAID, I have been toying with the idea of dialing back on the overall mileage in the program and bumping up the intensity and cross training. I'm worried about a couple of things, one of which is burning out too soon, but the other biggie is the South Florida weather. It stays very warm here through the end of October, so I'm a bit concerned about the quality of the longer runs, so I suppose I'll start with Higdon's program and play it by ear from there....

Kevin

 

[Roxy]

I use the Running for Mortal run a marthon program. I just do half of my long run on friday and my long run on Saturday. I was able to walk the parks last year with no problem. So since it worked last year I am trying it again this year.

 

[escape]

Roxy, did you follow the MfM plan during the week and just change the long runs for the weekend?

Lily, thanks for starting this thread. I'm *thinking* about trying the Goofy for 2010 and I was wondering how I should train.

 

[Roxy]

Susie Saturday is my long run. I always take Sunday off for me. So on my friday runs where you are suppose to add cross training. I just moved the cross traing part to thursday. Then say my long run is 12 miles on saturday then I would do 6 on friday the day before the 12 mile long run and so on. I just did that all the way through. That worked for me the best. I also walked through every water station at the goofy I think that helped a lot too. I cannot run and drink it is not a talent I have achieved yet.

 

[escape]

Thanks, Roxy! I'll probably do something similar. I followed the MfM plans for the half in 2007 and the full last January. I just want to finish the races. I mostly walk with a little running . I'm hoping to do a W3/R2 by then. More than likely, it will be something around a W5/R1 with pure crawling the last few miles.

 

[Steffwalks]

Roxie and Suzie, that's exactly what I was thinking of doing for training. I will be doing the Goofy in 2010. I want to know that I can do back-to-back races, so I planned on back-to-back training.

 

[rKyDeX]

I use the Hal Higdon Intermediate I plan. I like the Tuesday-Wednesday-Thursday weekday schedule and the back to back Saturday-Sunday LR's. I adjusted the schedule last year to set the Saturday distance to be 1/2 of the scheduled Sunday distance.

It worked for me.

Chester
W.I.S.H. Half-Fast Marathon Team

 

[disneyrunningnut]

I used Hal's Intermediate 2 Plan for my first marathon in 2004. It is a good plan that would work great for Goofy training. You don't need speed work, just lots of miles to get ready to run both races. Just slow down as you are building up your mileage.

Good luck everyone!!

David