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

[DisneyRN51207]

Yay! I just figured out that this event is during a trip we already had planned to DW! I signed up this morning! I have already run several marathons (including my first trail marathon in Bend Or this weekend!) and I love to run half marathons! I did the DL half last year and it was a blast! I am excited to be a Princess in 2011! We are going to be at the Contemporary - I was thinking I could just trot over to the Poly to catch the bus to the race - has anyone else done this?

We did this last year for the Royal Family 5K. We were at Bay Lake Tower and we drove over the Poly, told the guard what we were doing, they gave us GREAT parking and we hopped the bus without an issue. For the Princess, we'll be at AKL so I can take the bus and DH can use the car to come watch me.

 

[SummerIrmoma2_3]

Lately though I have seen my pace slip. I was trying to get from 12.5 min/mile to sub 12. For the past couple of weeks or so, it has been difficult to keep the pace under 13 or 13.5! even when running the flats, and even when running shorter distances, like 3 miles.

Anyway, I am wondering if simply starting to increase pace on the weekends is affecting the pace of my shorter midweek runs? I'm not sure the question makes much sense. But what I mean is, is there such a thing as seeing pace decrease for awhile (for long or short runs) when starting to train for longer distances, perhaps until my body starts adjusting to the longer distances, and then I might see overall pace starting to increase again.

I sure hope there is such a thing because it happens to me too. I tend to fall into my comfortable pace and go, whether I run 2 mile or 4 I tend to pretty much keep the same pace.
It will take your body a bit to adjust to the higher mileage, but I am sure once it does you will see your pace heading back down too.

just curious - what is everyone doing right now as far as training? it's still too soon to the do the 12 week plan to get to 13.1 miles. what should we be doing? should i start the 12 week plan now and just keep up with the 13.1 miles? or, do i just focus on trying to get to, say, 5 miles and keep up with that?

I am doing Marathoning for Mortals run/walk plan. I am at the end of week 4 right now. My plan is to follow the plan, but take my time with it. For example this week's long run is 5 miles and I have ever done 5 miles before so instead of sticking to 5 miles for only 2 weeks (as it suggests) I will probably stick at 5 for 3 or 4 weeks. Most likely I will continue to do that for most of the higher mileage weeks. Once I get to 8 to 10 miles I will probably hold there until it is closer to race time. I will still do the pull back weeks, but I plan on worrying more about pace then since I will have the mileage up there. I also want to make sure that I get in 1 or 2 13 mile runs, just so I can *know* that I CAN do it.

I am running my first HM in October and I am using the Marathon for Mortal running plan. I am trusting it will get me to the finish line.

I am using M4M too. I can't wait to hear how your race goes and hear your review of the plan.

 

[dumbo_buddy]

I am doing Marathoning for Mortals run/walk plan. I am at the end of week 4 right now. My plan is to follow the plan, but take my time with it. For example this week's long run is 5 miles and I have ever done 5 miles before so instead of sticking to 5 miles for only 2 weeks (as it suggests) I will probably stick at 5 for 3 or 4 weeks. Most likely I will continue to do that for most of the higher mileage weeks. Once I get to 8 to 10 miles I will probably hold there until it is closer to race time. I will still do the pull back weeks, but I plan on worrying more about pace then since I will have the mileage up there. I also want to make sure that I get in 1 or 2 13 mile runs, just so I can *know* that I CAN do it.

i'm going to google marathoning for mortals. i've seen it mentioned a few times. i think your plan sounds pretty good! it would be nice to do at least one 13 mile run just to know you can do it. i still haven't done 5 miles yet!

 

[dumbo_buddy]

who knows alot about the course itself? i've seen the map but it doesn't give me a good idea about...HILLS! i have been running around SUNY Maritime when i do my runs and there are no hills. i need to start finding some hills to train on if the princess course is hilly!

when/where do you all do your runs? i live in a very safe area of the bronx but once those training sessions get up to 7+ miles you're talking some not-so-great places to be! and once it's the winter and it's darker more i don't want to be running alone in the dark. i could just run around the college i suppose. i calculated though that 13.1 miles is SIXTEEN laps around the school.

do you have different places you run? or do you run the same routes?

 

[Jeter02]

AS a lot of people mentioned prior on the boards, what you may use as your training plan does not mean it will work for the next person. It really comes down to what works for you personally.

I am as well using the training program from Marathonging for Mortals. I loved the book, and currently using the walk/run plan. I believe the final goal is to be able to walk 3min / run 2 min. However during the training part where I am at now I am only doing 3:1, and I sometimes extend my running time if I am feeling good and can do it.

I am most like everyone else first time runner who never ran before and the plan is working really well for me. I am at about 12:46 mpm. Would love to get down to a flat 12 which I know I will be able to do (hopefully) Grant you no I am not out of breath when done with my workouts from pushing hard. I don't want top have to push hard and hurt myself always worried about that.

IOf looking to increase speed I heard running with running groups/clubs are helpful. For some reason I don't have ,much interest. I kind enjoy the solitude of runing by myself, not trying to outdo anyone and have peace and quite.

Time is not the essence for me. It is simply just to finish a half, earn that gorgeous tiara medal, and say "I Did It!"

 

[Jeter02]

who knows alot about the course itself? i've seen the map but it doesn't give me a good idea about...HILLS! i have been running around SUNY Maritime when i do my runs and there are no hills. i need to start finding some hills to train on if the princess course is hilly!

when/where do you all do your runs? i live in a very safe area of the bronx but once those training sessions get up to 7+ miles you're talking some not-so-great places to be! and once it's the winter and it's darker more i don't want to be running alone in the dark. i could just run around the college i suppose. i calculated though that 13.1 miles is SIXTEEN laps around the school.

do you have different places you run? or do you run the same routes?

A little bit of both. If I run within my development it is 1 mile. Sometimes it is hard for me to run with the repetive scenary and go in circles, but I make it work becasue its outside of my door and super convenient

Sometimes I change it up and to run with a friend and she lives in a major complex which equals up to 10 miles from one gated entrance to the next.

I have issues with running where I have to cross the streets, becasue of the cars and worried about it interferring with my timing of my runs. I want to get the best accurate paciong time s possible.

 

[Jeter02]

just curious - what is everyone doing right now as far as training? it's still too soon to the do the 12 week plan to get to 13.1 miles. what should we be doing? should i start the 12 week plan now and just keep up with the 13.1 miles? or, do i just focus on trying to get to, say, 5 miles and keep up with that?

I started my 14 week walk/run plan from marathoning mortals, and I figured I would repeat it again once I have trhe 14 weeks prior to the princess race. I figured it would be a good idea of scheduling and getting use to the mileage I never ever had. Therefore my body will be beyond ready for the actual training for the race and hopefully feel like a piece of cake.

Thrilled that on one my rollbacks to 3 miles just happens to be on the ay Ihave my very first race overall of a 5k.

 

[roomthreeseventeen]

who knows alot about the course itself? i've seen the map but it doesn't give me a good idea about...HILLS! i have been running around SUNY Maritime when i do my runs and there are no hills. i need to start finding some hills to train on if the princess course is hilly!

when/where do you all do your runs? i live in a very safe area of the bronx but once those training sessions get up to 7+ miles you're talking some not-so-great places to be! and once it's the winter and it's darker more i don't want to be running alone in the dark. i could just run around the college i suppose. i calculated though that 13.1 miles is SIXTEEN laps around the school.

do you have different places you run? or do you run the same routes?

Come down and run in Central Park.

 

[dumbo_buddy]

Come down and run in Central Park.

that's true! i would probably be able to go down on the weekends and have dh watch the baby. i really like the idea of being able to leave my house and run rather than either driving and paying for parking or taken the express bus down to run. but for the longer mileages it probably is a great idea to do that.

 

[roomthreeseventeen]

that's true! i would probably be able to go down on the weekends and have dh watch the baby. i really like the idea of being able to leave my house and run rather than either driving and paying for parking or taken the express bus down to run. but for the longer mileages it probably is a great idea to do that.

... Or take the train to South Ferry and run home.

 

[cewait]

who knows alot about the course itself? i've seen the map but it doesn't give me a good idea about...HILLS! i have been running around SUNY Maritime when i do my runs and there are no hills. i need to start finding some hills to train on if the princess course is hilly!
….

do you have different places you run? or do you run the same routes?

The course is FLAT; or as flat as a course can be. At mile one the course comes over an overpass followed by a freeway style entrance onto World Drive. Then up World Drive on a flat but heavily cambered roadway. Look to run down the stripes – offset by few inches to avoid the reflectors. (the stripes are flatter as this is the seam between paver passes). We go through the MK parking lot then under Seven Seas Drive on the tram road ( a small reverse hill that is not heavily sloped). A mile later the course goes under Seven Seas Lagoon. This by far is the steepest slope on the course. I suggest hopping up to the sidewalk before heading down into the viaduct if you will not be walking up the opposite side. It will feel plugged up at a sub 9 pace. Just after passing the Contemporary you make a u-turn onto a cast member entrance into the park. Note that there is a 20-25 foot rise over the next quarter mile topping out on Main Street. In the middle a small underpass awaits as you cross under the MK railroad. Once out of the park it is pancake flat until mile 10 where you make a 270 degree cloverleaf turn back onto Epcot Dr. This is a heavily sloped turn and climbs up to an overpass at the same time. I run the longer outer radius for the better/flatter footing. From there it’s a dip and up again for a second over pass and at mile 12 the final over pass awaits.

Again these are ‘hills’ in the Orlando area. I would train long runs on a flat course to train your stabilizer muscles to get used to little or no change in slope. The few ‘hills’ can be handled with a few mid week hill sessions.

I usually run on 2-3 different courses with most runs being in one location. It can get dreary seeing the same sites over and over but it is great mental training. In a race you need to pull within to get through sections of the race. Having developed the tools in training make surviving a race easier.

AS a lot of people mentioned prior on the boards, what you may use as your training plan does not mean it will work for the next person. It really comes down to what works for you personally.

I am as well using the training program from Marathonging for Mortals. I loved the book, and currently using the walk/run plan. I believe the final goal is to be able to walk 3min / run 2 min. However during the training part where I am at now I am only doing 3:1, and I sometimes extend my running time if I am feeling good and can do it.

I am most like everyone else first time runner who never ran before and the plan is working really well for me. I am at about 12:46 mpm. Would love to get down to a flat 12 which I know I will be able to do (hopefully) Grant you no I am not out of breath when done with my workouts from pushing hard. I don't want top have to push hard and hurt myself always worried about that.

IOf looking to increase speed I heard running with running groups/clubs are helpful. For some reason I don't have ,much interest. I kind enjoy the solitude of runing by myself, not trying to outdo anyone and have peace and quite.

Time is not the essence for me. It is simply just to finish a half, earn that gorgeous tiara medal, and say "I Did It!"

Great plan. Let me add that if you are running 12:45 now in August you may well have a sub 12 race in the cool of February! Add some intense weekday sessions – look at John’s (or others) more advanced training plans to get an idea of what is involved. Just tune them back a little. I honestly believe these more intense weekday runs both increase speed and strength AND using hill work lessens the likelihood of an injury if done properly.

A little bit of both. If I run within my development it is 1 mile. Sometimes it is hard for me to run with the repetive scenary and go in circles, but I make it work becasue its outside of my door and super convenient

Sometimes I change it up and to run with a friend and she lives in a major complex which equals up to 10 miles from one gated entrance to the next.

I have issues with running where I have to cross the streets, becasue of the cars and worried about it interferring with my timing of my runs. I want to get the best accurate paciong time s possible.

If it helps there are studies that indicate traffic light stops do not hurt an endurance run. They are no different than a walk in a run/walk run. But I also understand that traffic issues are not an easy thing to deal with. I just started running with a small training group that runs along a few busy roadways and I am thinking of dropping out. I love the solitude of a park setting or even my subdivision.

 

[Jeter02]

Thanks for the build of confidence and encouragement coach! The weather here in South Florida in my opinion hasn't been utterly as hot in other states north from here. As long as I throw my runs in bright and early before the sun or late evening before the sun goes down its been very friendly

 

[Jeter02]

Would love some feedback on my random question. As I follow the plan for half in the marathon mortals book. I know it only has you doing no more then 10 miles (which is mst likely what I plan on, no more then 10 miles while training). I know they say the last 3 miles are mental.

What is everyone's thoughts on mileage for prepping for half marathons? Some people suggest try 11 or 12 miles becasue your close to 13 as opposed to doing just 10 miles.

Thoughts?????

 

[sabnrob06]

Have any Florida residents booked their rooms yet? If not, are you going to wait and see if theses a residents special offered?? I want to book the room but am pretty sure they will offer a resident discount!! I don't want to get stuck without a room!

 

[Jeter02]

Have any Florida residents booked their rooms yet? If not, are you going to wait and see if theses a residents special offered?? I want to book the room but am pretty sure they will offer a resident discount!! I don't want to get stuck without a room!

Not sure about resident discount. I booked just outside of disney at the embassay suites, much cheaper then what disney was offering. Then I'll drive to epcot race day.

 

[dumbo_buddy]

Would love some feedback on my random question. As I follow the plan for half in the marathon mortals book. I know it only has you doing no more then 10 miles (which is mst likely what I plan on, no more then 10 miles while training). I know they say the last 3 miles are mental.

What is everyone's thoughts on mileage for prepping for half marathons? Some people suggest try 11 or 12 miles becasue your close to 13 as opposed to doing just 10 miles.

Thoughts?????

i'd like to know people's thoughts on that too. i sorta feel like since the race is fairly far away right now that it would be great to work up to 11, 12 or even 13 miles before the race so i know i can do it. why not keep training, right?

also, and now i'm only up to running 3 or 4 miles, but the way things are going, there's no way the last 3 miles will just be mental - i feel like i will need to really train for them!

 

[cewait]

Would love some feedback on my random question. As I follow the plan for half in the marathon mortals book. I know it only has you doing no more then 10 miles (which is mst likely what I plan on, no more then 10 miles while training). I know they say the last 3 miles are mental.

What is everyone's thoughts on mileage for prepping for half marathons? Some people suggest try 11 or 12 miles becasue your close to 13 as opposed to doing just 10 miles.

Thoughts?????

i'd like to know people's thoughts on that too. i sorta feel like since the race is fairly far away right now that it would be great to work up to 11, 12 or even 13 miles before the race so i know i can do it. why not keep training, right?

also, and now i'm only up to running 3 or 4 miles, but the way things are going, there's no way the last 3 miles will just be mental - i feel like i will need to really train for them!

I normal years I regularrly run 13 mile runs with little thought. It's a matter of keeping a base. Though I must say that your really do not need to run full distance before the race. For instance... I rarely run more than 16 miles for a marathon.

So as a first time halfer I would say 9-10 miles will be more than fine. You will be raring to go on race day as you have cut miles back over the two weeks prior to the race with almost zero the week of the race. I find that many folks will have a couple stumbles as they ramp up to their first half. If you are currently on a plan for February you will find yourself with a few free weeks so just keep building if you want to run a race distance in training (or even over distance a mile or so). Just make sure to pull back a few miles every 3-4 weekends - look at the build up and you will see that the plan has a lower mileage run on some interval. Keep with that interval. Then make sure to allow one pull back weekend before the race. The one weekend equates to two weeks and that is really all the tapering one needs for a half.


Added – just a last thought on the 3 miles… it is all about incrementalism. Today with a distance of 4 miles adding a three mile run represents a 75% increment to your run. With a run of 13 miles the three miles are roughly 23%. It’s much like adding a mile to the 4. Very doable, right?

 

[HockeyKat]

Once out of the park it is pancake flat until mile 10 where you make a 270 degree cloverleaf turn back onto Epcot Dr. This is a heavily sloped turn and climbs up to an overpass at the same time. I run the longer outer radius for the better/flatter footing. From there it’s a dip and up again for a second over pass and at mile 12 the final over pass awaits.

I found the final overpass to be very uncomfortable. The hill wasn't the hard part, it was the banked nature of the road. It really hurt the ankle of the foot on the inside of the bank (right ankle in this case). I was trying to run on the grass to see if that helped, but next year I may try your outer radius approach.



As to running routes, I can't really help. My n'hood loses a sidewalk quickly and the road isn't safe (too twisty, narrow 2-lane with no shoulder, 45 mile speed limit). I have to do 5 loops just to get to 4 miles. So, I usually go to the local rails to trails, which is a 5-10 min drive, or in this heat, hit the treadmill.

For my long runs I go with a running club and our route varies by week. This area has a lot of greenways and neighborhood running available, though, so we rarely do anything that involves a lot of traffic lights or busy roadways.

 

[Jeter02]

I normal years I regularrly run 13 mile runs with little thought. It's a matter of keeping a base. Though I must say that your really do not need to run full distance before the race. For instance... I rarely run more than 16 miles for a marathon.

So as a first time halfer I would say 9-10 miles will be more than fine. You will be raring to go on race day as you have cut miles back over the two weeks prior to the race with almost zero the week of the race. I find that many folks will have a couple stumbles as they ramp up to their first half. If you are currently on a plan for February you will find yourself with a few free weeks so just keep building if you want to run a race distance in training (or even over distance a mile or so). Just make sure to pull back a few miles every 3-4 weekends - look at the build up and you will see that the plan has a lower mileage run on some interval. Keep with that interval. Then make sure to allow one pull back weekend before the race. The one weekend equates to two weeks and that is really all the tapering one needs for a half.


Added – just a last thought on the 3 miles… it is all about incrementalism. Today with a distance of 4 miles adding a three mile run represents a 75% increment to your run. With a run of 13 miles the three miles are roughly 23%. It’s much like adding a mile to the 4. Very doable, right?

Okay. According to John Bingham's plan in the book (14 week plan). He has you doing the 10 miles on week 11, and then going down to 8, then 5 then race day.

So we don't really need to worry about doing more then 10?

 

[HockeyKat]

Okay. According to John Bingham's plan in the book (14 week plan). He has you doing the 10 miles on week 11, and then going down to 8, then 5 then race day.

So we don't really need to worry about doing more then 10?

The highest I went to before the Princess was 11, and that was split into two (7 and 4) with a 10 min break in between (to drive to the gym because I was *freezing*).

I think you would be fine with 10, but if you are nervous and want to work up a little higher, it's up to you.

For my last half I went up to 14 in training. My running group also trains, for long runs, at 2 minutes slower than race pace with added time for heat, so most of my summer long runs have been in the 14-15 min pace. They contend that you build up speed in your short runs, and endurance in your long.

I still finished the half 2 weeks ago with an under 13 pace and that included a shin injury and humid temps in the 75-85 range.

Everyone's different.