Official 2011 Princess Half Marathon Thread - Link to new thread Post 3703!

[cantwaitvaca09]

If the park is open while you're still running, can you pick up a fastpass on the way to the finish line?

lol.

 

[Cripey]

No. That is the irony of it all. I could have just stayed on the east coast. You can do either the WDW Marathon/Half Marathon, Princess or Disneyland Half. 2011 is your year!


I thought that sounded weird since it was called the "Coast to Coast" so I checked the Disney Endurance page for the Coast to Coast challenge, and the Disneyland half has to be part of the combo. You can do either the WDW half or full and the DL half or the WDW Princess and the DL half to meet the requirement for the medal. They only listed those two combos...here's the link where I found that info... http://espnwwos.disney.go.com/about/coast-to-coast-race-challenge

 

[roomthreeseventeen]

That's crappy that Wine & Dine doesn't count.

 

[HockeyKat]

That's crappy that Wine & Dine doesn't count.

Wine & Dine is new this year, so maybe they just haven't updated the page?

 

[roomthreeseventeen]

Wine & Dine is new this year, so maybe they just haven't updated the page?

Maybe...

 

[Trudes]

Oh yea. How do most of you that live north train for a winter race? I hate the thought of running all those miles on a treadmill, but there may not be many other options since it gets so cold and snowy here in Chicago. It is hard to run on packed ice!

I live in Northern WI, and I love running in the winter, and it beats the heck out of the treadmill. I have some cold weather running gear and I wear Yaktrax when needed. They are great. My favorite run is in the dark, with big snow flakes falling.

In the bitter cold, less the 15 dregrees, it's the treadmill.

 

[Rupert B Puppenstein]

No. That is the irony of it all. I could have just stayed on the east coast. You can do either the WDW Marathon/Half Marathon, Princess or Disneyland Half. 2011 is your year!


I thought that sounded weird since it was called the "Coast to Coast" so I checked the Disney Endurance page for the Coast to Coast challenge, and the Disneyland half has to be part of the combo. You can do either the WDW half or full and the DL half or the WDW Princess and the DL half to meet the requirement for the medal. They only listed those two combos...here's the link where I found that info... http://espnwwos.disney.go.com/about/coast-to-coast-race-challenge

That is weird because when I talked to the reps at the Expo they said it just had to be two of those three races. Because, that was my same question. How could it be coast to coast if you aren't going coast to coast. Maybe they were interns. Oh well, I am getting it anyway and love the excuse to go to Disneyland. Although I will be going again next year for the D23 Expo.

 

[cewait]

You can still do the WDW Half Marathon in January and get it with the Disney Princess. I just wanted to make it a lot more difficult! Plus, I am from the west coast, so it was a good excuse to see my favorite part of the country. Believe me, I am not thrilled about flying from Atlanta to L.A. I would rather be able to drive.

Actually.....

From the Disney Race Website....
"You are automatically entered into the Coast to Coast Challenge when you register and complete either combination of races. You must have an OFFICIAL TIME for the Walt Disney World® Marathon or Half Marathon, Disney's Princess Half Marathon and Disneyland® Half Marathon. Sign up today!" [Emphasis added]


You must run a half or longer event at WDW first then complete the DL half. It's unfortunate but you do not get the coast to coast if you try to pair the Wine and Dine with the DL Half. They want to award the Coast to Coast at DL only.

[oops sorry added a few seconds too late - anyway - the W&D reasoning is from the mouses mouth. Maybe at some time in the future they will re-define the year to start September 15 so the W&D will be the first race of the endurance year.

 

[disneyaway]

Reading these posts is great-- I had a really hard time doing my walk/jog this morning and was feeling discouraged ( welcome to over-acheiving, perfectionist over here). But I am feeling better and more encouraged now.

This training is going to be a great test in patience for me...

I would love to do the DL half, but I have to get through this one first Maybe it's something I can look into.

I am working on a playlist for when I do my long runs-- any songs that get you all going?

 

[Rupert B Puppenstein]

Reading these posts is great-- I had a really hard time doing my walk/jog this morning and was feeling discouraged ( welcome to over-acheiving, perfectionist over here). But I am feeling better and more encouraged now.

This training is going to be a great test in patience for me...

I would love to do the DL half, but I have to get through this one first Maybe it's something I can look into.

I am working on a playlist for when I do my long runs-- any songs that get you all going?

I listen to AOL radio and their pop stations give me a good sampling and then I end up buying them on iTunes. I end up having to change my playlists very often because I get sick of the songs from running so much! I set up playlists just in case that had songs about the same length - one would be fast and the next would be slower. That way, I knew when I should run and when I could walk if I chose to go that route. I was scared about the 16 min. per mile threshold so that was my insurance. Granted, I didn't end up needing it or really listening to it!

 

[SummerIrmoma2_3]

Understood - when slower then that your need for walk breaks increases and hitting mile markers is more difficult. Though hang in threre. I went from a 16+ paced first marathonon to a 9:10 best in less than 5 years with a lot of focus.

I will second this. I have gone from barely able to complete 2 miles on the treadmill with an 18 min mile, to a 5K time of 33:45, and that has just been since January of this year. I have already completed one half with a 14:34 mm, and am about to do my 2nd.

Oh yeah, and I lost 40 lbs along the way, which definitely helps with speed!

Focused training is the key, and gradually ramping up your speed and mileage. You won't go from 16 to 9 in a day... I am happy as long as each week shows some improvement in some category (with a few ick days/weeks of course, it happens). This can consume your life some, but hey, at least it's with something healthy!

Thank you both. I am in the 12 mm range right now. But I went from 14 to 12 in about 2 or 3 months, so maybe I can go from 12 to 10 in 7 ???

How many of us on this thread are doing the Disneyland Half in Sept?

Not this year, but I am seriously considering it for next year. I want a CTC medal too Plus I am originally from Ca so it would be nice to run out there and have a chance to meet up with some old friends and family.

 

[buckeyecinderella]

I'm wondering the same as SummerIrmoma2_3. I am somewhere between 12 and 12.5 mm now, running about 5 miles (with some walk breaks) and really struggling to be in the 11 mm mile range. I'd be pleased at this time to consitently do 11:55, but haven't been able to get there yet.

I'm hoping if it gets cooler in a couple of months that might do it. Would this be a realistic goal? Sub 12 by October? I'm increasing my milege too because I decided to sign up for a local half in October. (Not sure what was I thinking!) My longest run to date is only 5.5 (I guess farther if I count warm up and cool down, but I try not to add that into my milage).

I decided to give the Marathon for Mortals a try this month and am trying the Run/Walk plan, using the 4/1 intervals, to see how that goes.

 

[roomthreeseventeen]

I'm wondering the same as SummerIrmoma2_3. I am somewhere between 12 and 12.5 mm now, running about 5 miles (with some walk breaks) and really struggling to be in the 11 mm mile range. I'd be pleased at this time to consitently do 11:55, but haven't been able to get there yet.

I'm hoping if it gets cooler in a couple of months that might do it. Would this be a realistic goal? Sub 12 by October? I'm increasing my milege too because I decided to sign up for a local half in October. (Not sure what was I thinking!) My longest run to date is only 5.5 (I guess farther if I count warm up and cool down, but I try not to add that into my milage).

I decided to give the Marathon for Mortals a try this month and am trying the Run/Walk plan, using the 4/1 intervals, to see how that goes.

I think sub-12 by October sounds reasonable.

When I started, I was between a 13 and 14 min/mi pace. Now I train between a 10:15 and 10:50 pace, and race at a 9:53. It took about four months.

 

[cewait]

I'm wondering the same as SummerIrmoma2_3. I am somewhere between 12 and 12.5 mm now, running about 5 miles (with some walk breaks) and really struggling to be in the 11 mm mile range. I'd be pleased at this time to consitently do 11:55, but haven't been able to get there yet.

I'm hoping if it gets cooler in a couple of months that might do it. Would this be a realistic goal? Sub 12 by October? I'm increasing my milege too because I decided to sign up for a local half in October. (Not sure what was I thinking!) My longest run to date is only 5.5 (I guess farther if I count warm up and cool down, but I try not to add that into my milage).

I decided to give the Marathon for Mortals a try this month and am trying the Run/Walk plan, using the 4/1 intervals, to see how that goes.

It's possible.....

Cooler weather will help. Hill and speed work will help. So of the two what can you control.... the hill and speed work. Note that you may find your pace falling a bit when you hit a 4:1 pace at first.. Do not get discouraged as it will pick up again as miles increase.

Got to ask - are you running as fast as you could run the long runs.... I mean there is no way you could run 5 miles faster. Slow them down a minute or so a mile. Keep the mid week runs hard but the longer weekend runs should not be one where you are trying to go as fast and you can for the milage.

 

[Jeter02]

It's possible.....

Cooler weather will help. Hill and speed work will help. So of the two what can you control.... the hill and speed work. Note that you may find your pace falling a bit when you hit a 4:1 pace at first.. Do not get discouraged as it will pick up again as miles increase.

Got to ask - are you running as fast as you could run the long runs.... I mean there is no way you could run 5 miles faster. Slow them down a minute or so a mile. Keep the mid week runs hard but the longer weekend runs should not be one where you are trying to go as fast and you can for the milage.

Coach I just read your post, and have a question in regards to it. I have read the marathoning for mortals book, and for the past few weeks I have been just walking to build mileage in the beginning.

I will be starting the walk/run plan from the book on Monday, and I see you said you should push your runs during the mid week workouts and don't push to hard on the longer runs on the weekend. Well according the walk / run plan for example the first workout is 32min walk 4 min, run 1 min (4:1) should I push hard during my 1min runs Monday and Thursday? I am guessing you don't have to push as hard durin g the nedurance days (longer weekend runs) becasue you are building up the strenght during the mid week workouts.

Thanks!

 

[cewait]

Coach I just read your post, and have a question in regards to it. I have read the marathoning for mortals book, and for the past few weeks I have been just walking to build mileage in the beginning.

I will be starting the walk/run plan from the book on Monday, and I see you said you should push your runs during the mid week workouts and don't push to hard on the longer runs on the weekend. Well according the walk / run plan for example the first workout is 32min walk 4 min, run 1 min (4:1) should I push hard during my 1min runs Monday and Thursday? I am guessing you don't have to push as hard durin g the nedurance days (longer weekend runs) becasue you are building up the strenght during the mid week workouts.

Thanks!

The short answer is yes....

More - the harder week day runs are aimed at strength gain and the long run is for endurance. Strength can be thought of as speed but also just the ability to propel youself down the trail more efficiently. Enduraance serves two purposes. The obvious is to get you body accustomed to moving forward for a period of time or a distance. The other subtle training point is to create adaptations in the body so you are burning more fat and sugar.

I have not honestly looked at John's training plan for a while. Look further down the schedule to see if he has you running fater intervals in future weeks. If he does then just run a little faster on your current midweek runs. The effort should be between a 6-8 out of 10 - to the point where you can still talk but it may be in phrases of 3-5 words.

If he never adds intervals of faster work... in a few weeks add runner the second half of you 4 minute interval at a pace that is at an effot of 7-9/10. Up to the point where your jaw automatically drops open, you may be able to so a couple syllabls per breath and you really just want to stop. So an interval may look like 2 minutes at a comfortable pace, 2 minutes at the hard effort followed by your walk. (Note the walk may work its way into a 2-3 minute walk and that's OK. Start with 2-4 of these intervals in the midweek run and work your way up by adding 1 extra per week.

I also love hill workouts. Hill workouts are speedwork in disguise! For a 4:1 runner I would look for a hill that will take you 2-4 minutes to run up. Warm up for 5 minutes or so then run up the hill. Turn around and walk down. Again I am looking for the 7-9 level of intensty towards the end of the hill. Once at the bottom charge back up. Again, start with 2-3 of these on one of the weekday runs and add more hills as you increase you ability to run up.
If you are like me and have no hills a treadmill is a great alternative.

To help lay out the workout.... Warm up for 5 minutes, do the speed/hill work then complete the remaining time on the run. (You can add the warmup time to the scheduled time or keep it seperate.- obviously seperate is bonus time). Remember to stretch after a run. Hill work and to some extent speed work really works the back of the legs where just going out for arun really doesn't offer much of a workout to the hamstring complex (unless you focus on activating the hams). This leads to an imbalance of muscle - specifically the outter quads get strong while the ham and inner quads just go for the ride. Over time this can lead to a set up for injury.

Hope this helps

 

[Trudes]

Remember to stretch after a run. Hill work and to some extent speed work really works the back of the legs where just going out for arun really doesn't offer much of a workout to the hamstring complex (unless you focus on activating the hams).

I noticed that. I was pretty much running 4 miles 2 days a week, and 4-6 miles on my longer run. I am running my 1st HM this October so I am training for it, which includes hill training. I have done actual hills outside, but also some hill training sessions on my treadmill. I am noticing some soreness in the back of my legs. I have just completed 2 weeks of training, but I feel like my legs are already getting stronger.

 

[Trudes]

OK, I booked a room for my sister and I Having not been to Disney before, I didn't know where to stay, so I picked Disney's Port Orleans Riverside Resort.

Just feel better having it booked. I will look at flights at a later date.

 

[jbm02]

We're booked at SOG (and I requested a room fairly close to the hot tub in anticipation of what I'll "need" after finishing!!! ). It's not a host hotel but is across the street from the Poly so hopefully we cn pick up the transportation from there. And the price was better than the price at even the values!! Anyone else staying there???

 

[HockeyKat]

I think sub-12 by October sounds reasonable.

When I started, I was between a 13 and 14 min/mi pace. Now I train between a 10:15 and 10:50 pace, and race at a 9:53. It took about four months.

I agree. I started out at a 12-13 pace in late May and am in the 10:45-11 range now for a 3-miler. I am in my mid-30s and was 40 lbs overweight, though (now 25 lbs overweight), and therefore have been training gradually as to not injure.

I do 2 3-milers during the week, then a 10-14 long on Saturdays. I also cross-train 30 min twice a week (elliptical, swimming, ice hockey).

As to the long run training pace, mine are *very* slow compared to my mid-week speedwork pace. I train with a Galloway group and we do at least 1-2 min slower than pace, and with the heat here it has been even more so lately. It was 85 when we started this morning at 6:30AM!

I have a half marathon a week from tomorrow, so I will have a better idea of how my training plan has been working.