Marathon Weekend 2016

[LSUlakes]

Did you change any profile information (heart rate) after reviewing what was in the Garmin because you thought your VO2max seemed lower than your capability?

So I've been working on some new calculations and came up with something for you. If appropriately trained for the time, a full carb loading plan (which I found to be between 7-10g carbs per kg body weight in the 3 days prior to the marathon (although I think it could probably be done in one, if you follow the Western Australia method)) means you need to consume 668.2g carbs per day (2672.7 kcals of carbs). Make sure though that your total calorie consumption doesn't surpass your normal calorie consumption. This would maximally load your glycogen stores to 1.9x normal and would give you an estimated finish time of 3:12:15. This means that a carb loading plan like this would be necessary to reach a 3:12:15, but not sufficient by itself to do it (because the training needs to be done to run this fast this far beyond not hitting the wall). Without a carb loading plan, it would take 106.4 g carbs per hour (to finish in 3:12:15) during the run which is beyond the human limit. Anything beyond 3:12:15 at your current fitness level would require a full carb loading plan and nutrition during the race (like our BQ of 3:00:00 flat, let alone this is at 86% VO2max). Let me know if this helps or if you have any questions.

I also came up with a "estimated mileage at which I would hit the wall" calculator if anyone else is interested. I would need to know your body weight, VO2max, and your planned nutrition plan during the race.

I think this is directed at me??? If so, I haven't changed my setting in my Garmin. When we are talking about resting heart rate, are we discussing what it is at upon waking up and not getting out of the bed, or just our body at rest at any point of the day?



My current knee issue is probably going to keep me from running today... again. I will try a few mile in the morning and see how it feels, and if its good to go Saturday I am overdue a 17-20 miler. I think part of the problem other than the golfing could also be my shoes. I may have pushed them beyond what I thought I could get out of them ~ 365/400 miles. I have a pair of lighter and flater shoes I only run shorter training runs with because I want to use them for the race so I don't want to really put a lot of miles in them other than to make sure I can run 15+ miles with them for the marathon. They are a lot less forgiving on my feet as well. I am going to buy some new shoes tomorrow, but taking them out for a long run on the first run sounds like a very bad idea.... All I know is I am in a very bad mood.

 

[opusone]

I think this is directed at me??? If so, I haven't changed my setting in my Garmin. When we are talking about resting heart rate, are we discussing what it is at upon waking up and not getting out of the bed, or just our body at rest at any point of the day?

My current knee issue is probably going to keep me from running today... again. I will try a few mile in the morning and see how it feels, and if its good to go Saturday I am overdue a 17-20 miler. I think part of the problem other than the golfing could also be my shoes. I may have pushed them beyond what I thought I could get out of them ~ 365/400 miles. I have a pair of lighter and flater shoes I only run shorter training runs with because I want to use them for the race so I don't want to really put a lot of miles in them other than to make sure I can run 15+ miles with them for the marathon. They are a lot less forgiving on my feet as well. I am going to buy some new shoes tomorrow, but taking them out for a long run on the first run sounds like a very bad idea.... All I know is I am in a very bad mood.

I've always been taught to measure resting heart rate while still in bed.

As far as shoes are concerned, I've noticed the last few years that I am only getting a max of 350 miles and sometimes less before I start to feel the road a little too much. I used to get at least 400 miles with most brands/models. I'm not sure if this is due to the shoe quality having decreased, or that the shoe technology has developed such that the shoes are now better straight out of the box (i.e. not as much break-in required) but worse from a longevity standpoint, or if it's just that my weight has crept upwards over the years, but in any case, I go through them much quicker nowadays. I guess I would rather replace them before they need it versus waiting too long, so I have recently reset my Garmin shoe alert to be 350 miles.

Hope your long run goes well!

 

[LSUlakes]

I've always been taught to measure resting heart rate while still in bed.

As far as shoes are concerned, I've noticed the last few years that I am only getting a max of 350 miles and sometimes less before I start to feel the road a little too much. I used to get at least 400 miles with most brands/models. I'm not sure if this is due to the shoe quality having decreased, or that the shoe technology has developed such that the shoes are now better straight out of the box (i.e. not as much break-in required) but worse from a longevity standpoint, or if it's just that my weight has crept upwards over the years, but in any case, I go through them much quicker nowadays. I guess I would rather replace them before they need it versus waiting too long, so I have recently reset my Garmin shoe alert to be 350 miles.

Hope your long run goes well!

I've heard anywhere from 300 - 500 miles for shoes, and that gap is so big because of all of the variables from shoe type to individual. I found 350 - 400 is my point these days. Im not big per say @ 6'-5" I am around 210 +/- a few lbs depending on the day. So for a runner I am heavy and I think that's why I don't get to the top end of that range. The obvious answer here is to run more and lose more weight to become faster and get at extra week or two out of my shoes. lol

 

[rteetz]

Kids races are Thursday, Friday and Saturday starting at 11:00am sharp at the ESPN track. They have different distances for the age of the kid. I believe each day starts with the 100m up in distance through 400m, then diaper dash, then mickey mile at 12:30 (this is from memory from last year).

My sister is running the Mickey mile do we have to be there at 11 or just when the race starts?

 

[Z-Knight]

I've always been taught to measure resting heart rate while still in bed.

As far as shoes are concerned, I've noticed the last few years that I am only getting a max of 350 miles and sometimes less before I start to feel the road a little too much. I used to get at least 400 miles with most brands/models. I'm not sure if this is due to the shoe quality having decreased, or that the shoe technology has developed such that the shoes are now better straight out of the box (i.e. not as much break-in required) but worse from a longevity standpoint, or if it's just that my weight has crept upwards over the years, but in any case, I go through them much quicker nowadays. I guess I would rather replace them before they need it versus waiting too long, so I have recently reset my Garmin shoe alert to be 350 miles.

Hope your long run goes well!

Heart rate...heard that too, you do it just when you wake up, before you move out of bed. The first few times i did it, it freaked me out...I'm down to an average of 45/min and have been around 39 a couple of times too. Although when I run with effort, at 8:00 min/mile I think I average 145, so thats a big swing. I don't think I'm conditioned well yet.

As for the shoes, I'm going past 500 on my past 2 pairs because I am not seeing or feeling any degradation. It could be that I'm also using inserts because a few years ago I think ai had some plantar faciatis and that helped, so I've not taken them out since. And they give extra cushion, so my shoes still feel fine. I don't know.

 

[Pixie Heart]

Come on, @Keels ! It would be AWESOME!
Booze included!

 

[UncleDave]

I will play along for replacing the Speedway along the course, looking at my GPS of the course the track itself is only about a 1/2 mile to replace. I am guessing they will push the start line back some and add a few more twists in WWOS. Or as the route approaches EPCOT they could take the route similar to the 10k and then loop back around through the showcase. There looks to be quite a bit of distance they could add in AK but since the park is open by the time most runners get there that would seem not likely, and probably the same issue for adding distance in EPCOT. An out and back section coming out of WWOS would not seem to work because the I4 interchange is right there and those cars coming off need to get to that intersection to find their way into disney.

Oh, Please don't let it be the, "add a few more twists in WWOS," and certainly not another 1/2 mile there, either!

 

[BuckeyeBama]

Heart rate...heard that too, you do it just when you wake up, before you move out of bed. The first few times i did it, it freaked me out...I'm down to an average of 45/min and have been around 39 a couple of times too. Although when I run with effort, at 8:00 min/mile I think I average 145, so thats a big swing. I don't think I'm conditioned well yet.

As for the shoes, I'm going past 500 on my past 2 pairs because I am not seeing or feeling any degradation. It could be that I'm also using inserts because a few years ago I think ai had some plantar faciatis and that helped, so I've not taken them out since. And they give extra cushion, so my shoes still feel fine. I don't know.

I'll go well past 350 miles on my shoes but I limit the length of my runs in those shoes. I can't tell at 6 miles, but my feet are working harder and I can tell after 10 miles.

 

[SarahDisney]

Update: I'm on my way home. I got pictures of everything except the marathon medal, which had gone missing. They'll have another one tomorrow, but I don't really have time to go back.

I'll post the pictures tonight. I tried to get pictures of the backs too (when I remembered). Oh, and I'm a terrible photographer with a bad camera, so don't expect too much from these pictures.

 

[rteetz]

Update: I'm on my way home. I got pictures of everything except the marathon medal, which had gone missing. They'll have another one tomorrow, but I don't really have time to go back.

I'll post the pictures tonight. I tried to get pictures of the backs too (when I remembered). Oh, and I'm a terrible photographer with a bad camera, so don't expect too much from these pictures.

Thanks! It's better than nothing.

 

[UncleDave]

I think it is for rD to cover themselves from runner's transportation difficulties. I have boarded buses later than 4:00 (not much and mainly because they are very spotty sending buses around to the back depots) for the races in past years coming from POR and got there before the start, but it was cutting it pretty close. Part of that may be the very slow bus ride from POR on the morning of the marathon due to increased road closures but the time does add up, as Ariel484 mentioned.

It was a lot easier getting to the bus stop before 4:AM Saturday for the Half than it was for the Full on Sunday morning, LOL!

 

[Keels]

Update: I'm on my way home. I got pictures of everything except the marathon medal, which had gone missing. They'll have another one tomorrow, but I don't really have time to go back.

I'll post the pictures tonight. I tried to get pictures of the backs too (when I remembered). Oh, and I'm a terrible photographer with a bad camera, so don't expect too much from these pictures.

My guess is the rD social media person still had it after their Twitter pictures.

You're the best, Sarah!!! How was the Expo??

 

[rteetz]

For those not on Twitter here is the marathon medal photo rundisney posted on Twitter

 

[DopeyBadger]

Off topic - has anyone read Matt Fitzgerald's books & found them useful for figuring out a balanced nutrition plan to use for your training? I heard him on a podcast a while ago and then stumbled across his books "Racing Weight" & "New Rules of Marathon & Half Marathon Nutrition." I'm interested in downloading one of these books to read on my plane ride this weekend.

I've read his "Performance Nutrition" book and the cookbook "Racing Weight". I haven't found a recipe I don't like in the cookbook yet. The homemade coconut protein bars are ridiculously awesome! The other book was a good synopsis of nutrition. Haven't read either of the other books you've listed though but I do like how he presents his opinion.

And I was thinking that in terms of my 1:1 intervals. Because when I'm doing them regularly, I can always tell when my minute is up.

The body's internal GPS is very good at knowing how long and how fast you're doing something. An interesting study on cross country high school runners was conducted where their coach stood at the 0.5 miles to go mark and yelled out to his athletes "only 0.25 miles to go". Since the athletes body was working on the information that only 0.25 miles was left in the race they actually were able to maintain that final kick for the whole 0.5 miles rather than the 0.25 miles they thought they were running. Interesting what the mind can do when its told something.

See if you can extend your interval to 1.5:1 or 2:1 at the same paces. This would be a sign of improvement.

I think this is directed at me??? If so, I haven't changed my setting in my Garmin. When we are talking about resting heart rate, are we discussing what it is at upon waking up and not getting out of the bed, or just our body at rest at any point of the day?

My current knee issue is probably going to keep me from running today... again. I will try a few mile in the morning and see how it feels, and if its good to go Saturday I am overdue a 17-20 miler. I think part of the problem other than the golfing could also be my shoes. I may have pushed them beyond what I thought I could get out of them ~ 365/400 miles. I have a pair of lighter and flater shoes I only run shorter training runs with because I want to use them for the race so I don't want to really put a lot of miles in them other than to make sure I can run 15+ miles with them for the marathon. They are a lot less forgiving on my feet as well. I am going to buy some new shoes tomorrow, but taking them out for a long run on the first run sounds like a very bad idea.... All I know is I am in a very bad mood.

Whoops, lo!l I quoted myself from our previous conversation. I agree with @opusone and @Z-Knight that resting heart rate is taken while in bed. I typically wake up and just lay there for 2-3 minutes. Then just count your heart rate for the next minute. I did see you were running in Kinvara 5 for some of your longer runs. From personal experience, I never ran further in training in my Kinvaras than 8 miles, but used them for my last marathon without issue. My belief is all my slow miles on Triumph, medium pace on Ride, and fast paces on Kinvara. I believe the max for Kinvaras personally is around 150 miles, Ride around 350 miles, and Triumph I'm hoping to

My sister is running the Mickey mile do we have to be there at 11 or just when the race starts?

I believe they ask that the kids line up around 12:15 for the mickey mile according to last year's program. Probably want to be a little earlier but I think 11am is probably excessive (especially if its as cold as it was last year).

 

[Waiting2goback]

As I said before: running changed my life in so many ways that it is almost impossible to list it here.

But I am mostly a bling girl. I run for the bling. Ha-ha
View attachment 131653

The same with me. I signed up for my first race, as runDisney race, as a way to make improvements in my life. I had no idea I would get a medal or anything. I like the medals, don't get me wrong. But they are currently all sitting in a drawer right now. I have favorite races and favorite medals. I tend to look for races that are well run and those just happen to come with better medals.

But I agree with some previous posters, if medals are what motivates you then enjoy. I do know that when/if (but really when) I get the Boston marathon medal, that one will be extra special, even more than the Disney medals.

So I have a strange question, but hopefully to the running obsessed it isn't really that odd. Over a year ago I started looking into getting an outsiders opinion on my running, including form, past training, how to improve, and why do I continue to deal with injuries at a certain point of training. I cant seem to narrow down why it keeps happening and its very frustrating. I have no doubt that I will recover and run this marathon, but I hate the set backs. I think my current knee issue is actually from playing golf. So back on point, I turned to Google for research and stumbled upon Zapfitness. During the summer they host a series of running camps for different crowds and purposes. One of the camps is a week long marathon course. They have guest speakers and knowledgeable people who can help address many questions. The camp is in North Carolina near Blowing Rock. I passed this year because of the cost. It is reasonable but flights kinda did me in. I'm at the point where I could really use an outsiders perspective on my running habits from coaches. So my question is, have any of yall ever been to it and what did you think? If you haven't been, what you think of the idea of a running camp? I know its kinda a nerdy thing, but I am at peace with that.

Do you listen to the Marathon Training Academy podcast by any chance? If not, Angie (one of the cohosts) went to a similar "camp". I know it was on the east cost but I want to say it might have been at Virginia Tech. She talked about it on a podcast. They analyzed EVERYTHING for her. I think it was around $1000 if I remember correctly, but I may be wrong. I tried to find which episode but I couldn't find it yet. I will see if I can figure it out for you in the next couple of days.

I personally like the idea of a coach. Angie happens to be a coach and she has a lot of experience so she needed to just tighten up on some stuff. She has run 32 full marathons and did 2 ultra marathons this year. She is a BQ. So she knows her stuff.

Off topic - has anyone read Matt Fitzgerald's books & found them useful for figuring out a balanced nutrition plan to use for your training? I heard him on a podcast a while ago and then stumbled across his books "Racing Weight" & "New Rules of Marathon & Half Marathon Nutrition." I'm interested in downloading one of these books to read on my plane ride this weekend.

What I'm looking for is some additional education on nutrition for training & running. I'm on what I call a fitness journey, and I think I need some additional information on how to best adjust my nutrition to fuel in a healthy way while amping up marathon training--other than drinking lots of beer and eating lots of cupcakes, obviously

I have read his 80/20 Running book. It was good. But I have heard him on a couple podcasts talking about the nutrition. That's his thing. I wouldn't hesitate to pick up his books if you need some help to fix your nutrition.

I've heard anywhere from 300 - 500 miles for shoes, and that gap is so big because of all of the variables from shoe type to individual. I found 350 - 400 is my point these days. Im not big per say @ 6'-5" I am around 210 +/- a few lbs depending on the day. So for a runner I am heavy and I think that's why I don't get to the top end of that range. The obvious answer here is to run more and lose more weight to become faster and get at extra week or two out of my shoes. lol

I have been frustrated the last week or so as well. I ran today. Everything was hurting after 2 miles. That never happens to me. I am starting to think it is the sneakers. My feet and ankles are so sore. When I put my sneakers on they still feel as soft as clouds but maybe they need to just be my "walking around the parks" sneakers now. I may go try and buy some new ones tomorrow.

 

[SarahDisney]

My guess is the rD social media person still had it after their Twitter pictures.

No, we spoke to her, she didn't know where it was either. But she did show us the picture on her phone (the same one @rteetz posted above).
Apparently someone just walked off with it ... so I guess maybe look for it on ebay soon?

You're the best, Sarah!!! How was the Expo??

Thanks! The expo was awesome ... I really enjoyed it. And I learned that I really need to set aside a lot of time for the expo at Disney.
Although I wish I had known earlier this week that they'd have gels on sale ... I went to the running store on Tuesday to buy gels and they were 50 cents cheaper at the expo. #oops

Pictures will be coming soon. I've got them all on the computer, I just have to upload them to photobucket (I know I can upload them straight here, but the DIS forms software tends to dislike pictures from my camera).

 

[Waiting2goback]

Oh, there has been so much said I missed another point. I do the walk/run/walk method but not the way Jeff Galloway teaches. I run as far as I can and when I need a break I take it. If I feel myself slowing down I walk for about 30 seconds to a minute depending on how I feel. I try to run more based on my heart rate than anything. I don't have a set interval I use. As I get in better shape I can obviously run for longer periods of time and faster. Right now I am starting over after taking a month off. But it is coming back quickly. My pace is almost back to where it was.

 

[SarahDisney]

Picture Time!

Let's start with the Castaway Challenge...
I think it's almost the same as last year's, except that it says 2016. The circle is white - not sure it looks that way from this picture.

And now, the medal you've all been waiting for ... Dopey!
There's a little bit too much reflection going on there. The circle is a deep purple and has all the races (I think). It says 2016 in the oval under "Dopey Challenge."
Front:

Ribbon:

Back: (You can't see it so well, but it says "4 Days 4 Theme Parks 48.6 Miles" at the top and "Dopey Challenge" at the bottom)

Okay, that's it for this installment. Goofy and Half Marathon pictures will be coming up in a few minutes.

 

[SarahDisney]

Picture Time, Part 2:

For our 39.3 milers (and our Dopeys), here's the Goofy medal:
Front:

Again, not a great picture. But it says "Goofy's Race and a Half Challenge" and 39.3 underneath. 2016 is in orange at the top (border of circle and the thing that attaches to the ribbon), right below where it says "Walt Disney World"
Ribbon:

Back:

It says "1 Half Marathon 1 Marathon 2 Days, 4 Theme Parks, 39.3 Miles"

Next up should be the marathon, but since it wasn't there ( ), we'll move on to Half Marathon:
Front:

Ribbon:

Back:

And ... 10K:
Front: (not a great picture, but the date is on the ribbon under Minnie)

Ribbon:

Back:

The place where you can get your time engraved is basically the back of Minnie's head.

I also have pictures of the 5K and Kids medallions ... I'll post those at some point within the next hour or so.

 

[rteetz]

I love them all I wish I was running dopey. Oh well I'll wait for 2018 for that and just be happy with Donald and Pluto this year.