Official 2011 Wine & Dine Half and Relay Thread

[cewait]

ugh-not looking forward to the Btag. I am one that likes to fold it over a bit as it is a really tall bib. It seems that these are not really made well for women. THere is not much space below the ****s and above a belt pack. I also looked up instructions for them and it says it has to be pinned in all 4 corners. So will it not work properly if you have it hanging on a belt?

I have used in smaller races with a number belt. It seems to be important that the bars are vertical (ie the bib up and down) and facing front. When I used a number belt I just reached down and flattened the bib at timing mats. I have not had a missed read, yet.

 

[29apr00]

I was looking at the race information and it says 1st leg relay runners need to be in their corral by 930pm.....do they stagger the start for the relay runners, or are they all released at the same time? and it is the same time as the full 1/2 runners?

and how long does it take for the 1st runner to be transferred to Epcot after they finished their portion? is it Finish your portion, cool down and board a bus, or do you have to wait forever?

 

[cewait]

I was looking at the race information and it says 1st leg relay runners need to be in their corral by 930pm.....do they stagger the start for the relay runners, or are they all released at the same time? and it is the same time as the full 1/2 runners?

and how long does it take for the 1st runner to be transferred to Epcot after they finished their portion? is it Finish your portion, cool down and board a bus, or do you have to wait forever?

The relay runners will be bused to the AK parking lot where the relay point is located before the race starts. This is due to the roads to the AK being the same as the course.

The second will be released once the first runner gets to the relay point. Note that there are exceptions to this such as runner 1 gets swept or pulls up lame.

As far as returning the first runner to Epcot, I heard there were a few transportation issues. I think that if Runner 1 understands that they may be pinned up in the AK parking lot for a while due to road closings, it helps with the impatience. The first bus of runners returning to Epcot cannot leave the AK parking lot until after the very last runner comes into the AK parking lot and a sweep is made to assure no one was missed in the weeds. It could easily be 90 minutes after race start before the first bus returns to Epcot.

 

[cewait]

I just remapped the 2011 W&D course. This is based on the certification map but I have a 0.1 mile issue in DHS. Pardon the little off. The big news is that the out and back is now GONE.

http://www.mapmyrun.com/routes/fullscreen/42954432/

 

[ksoehrlein]

Thanks for remapping! The cartoon "map" in the race guide didn't do anything to help me see the changes for this year.

 

[TMcDwyer]

Anyone here looking for a partner to do the half relay? My training has been going great and I would to love to find someone to run this with. I would prefer to do the shorter leg, but may be willing to try the longer one...

 

[megny]

Taryn, I tried to send this as a PM but my post count is too low to send PMs... Sorry to all for cluttering this thread with this...


I saw your post about needing a relay partner for the W&D. I'm currently registered for the 1/2, but bcs I just took a month long break due to PF issues, I'm behind in my training and was already thinking that I wouldn't be able to make it the whole 13.1. My current plan is to get out there (not skipping it, since my sister is doing it too!) and just get as many miles completed as I can. I don't think 8 miles will be an issue, so changing over to the relay and doing the longer leg is intriguing.

However, I'm wondering if I'm too late in getting ahold of you... it looks like the relay is sold out now too... so wasn't sure if it was still an option. Do you have a relay spot already? If you want, I can email them and ask, see if it was allowed to switch from my half registration into relay registration. Maybe because I already have a spot, they'd let us sneak in?

Also, a disclaimer, I'm slow... we're not going to be winning any awards here, it will be a victory to finish. I can get to about a 14.5 min mile, but that's about as speedy as I get lately... but it would defiitely help if I was only looking at 8 miles vs. 13 miles...

Let me know what you think...

 

[TMcDwyer]

Taryn, I tried to send this as a PM but my post count is too low to send PMs... Sorry to all for cluttering this thread with this...


I saw your post about needing a relay partner for the W&D. I'm currently registered for the 1/2, but bcs I just took a month long break due to PF issues, I'm behind in my training and was already thinking that I wouldn't be able to make it the whole 13.1. My current plan is to get out there (not skipping it, since my sister is doing it too!) and just get as many miles completed as I can. I don't think 8 miles will be an issue, so changing over to the relay and doing the longer leg is intriguing.

However, I'm wondering if I'm too late in getting ahold of you... it looks like the relay is sold out now too... so wasn't sure if it was still an option. Do you have a relay spot already? If you want, I can email them and ask, see if it was allowed to switch from my half registration into relay registration. Maybe because I already have a spot, they'd let us sneak in?

Also, a disclaimer, I'm slow... we're not going to be winning any awards here, it will be a victory to finish. I can get to about a 14.5 min mile, but that's about as speedy as I get lately... but it would defiitely help if I was only looking at 8 miles vs. 13 miles...

Let me know what you think...

Megan - That sounds great! You will have to see if they will let you switch because I don't have a spot. :fingerscrossed: As for speed...um I am slow too! I am not looking for a record, I just want to challenge myself! Let me know what they say!!!

 

[lazyowl]

Waaaaaaaaah!! Just 9 and a half weeks left til the race! How's everyone progressing? I went for a 3 mile run last night and my right leg is pretty achy. I'm still worried about my knee. I've been doing all sorts of stretching and what not to keep everything loose but it still seems to hurt while I run and afterwards.

My goal is to go 7 miles on Saturday! That'll be my longest yet. Good luck to all!

 

[APrunner]

It is great that this race is filling up. Helps me feel more excitied about it.

Charles - great work on the map. Thanks!

My own running is going well. It is freakishly hot and humid here, but this should pay off in the long run.

Hope everyone else is doing well, and staying safe.

 

[CALIFLADY]

Eeek! I need some COACH or FIRE DANCER help.

I ran 8 miles on Friday. Intentionally slow, but good. Not wiped out. Good.

I ran 4 miles on Saturday at my usual pace, about 30-40 seconds faster per mile than my 8 miler the day before because I felt good. When I got to the last tenth of a mile (literally a block from the house), my calf hurt. Bad. Nothing popped.

I know it's my Achille's tendon. I'm trying to avoid denial (is that a double negative?!?). I took Sunday and Monday off. I ran 4 miles slow on Tuesday and 4 miles a bit faster this morning. It feels...okay. Sore. Not great. But it's definitely "there". I have an incredible tolerance for pain, so I want to make sure I don't do more damage because "it doesn't hurt that bad". And BTW- I'm in my late 40's, if that matters - medically.

The pain is in the calf, up where the tendon connects to the calf muscle, not down in the ankle. I'm stretching whenever I can.

So the questions are: What exactly happened, do I need to fully rest it, and if so, for how long?

With the W&D Half creeping up, all I have left are 8, 10, and 12 mile runs left. How do I properly manage this?

 

[APrunner]

Been here before. What happened? Nobody will really know. This injury can come about from too much too soon (this applies to distance or intensity). Do you run early in the morning? That is when that tendon and muscle are at their tightest since just about everyone sleeps with their toes "pointing", keeping that tendon at it's shortest. It could also be something as simple as hitting an uneven surface the wrong way, and you may not have even realized you did it.

What can you do?
Take it easy until you are mostly pain free. This is not something you want to make worst.

Compression socks or calf sleeves may help speed healing a little by stimulating the blood flow there. I actually wear calf sleeves when I run.

Make sure your warm-up is adequate, especially if you are an early morning runner.

Stretch, the calf muscles, but also the hamstring muscles. Any tightness in the back of the legs can contribute to this.

Their are some exercises for stengthening the calf muscles that may help.

They make socks, boots, and braces that can be worn at night while sleeping, to keep the foot pulled back. This helps prevent that tightness that can occur overnight.

Just some thoughts.

Eeek! I need some COACH or FIRE DANCER help.

I ran 8 miles on Friday. Intentionally slow, but good. Not wiped out. Good.

I ran 4 miles on Saturday at my usual pace, about 30-40 seconds faster per mile than my 8 miler the day before because I felt good. When I got to the last tenth of a mile (literally a block from the house), my calf hurt. Bad. Nothing popped.

I know it's my Achille's tendon. I'm trying to avoid denial (is that a double negative?!?). I took Sunday and Monday off. I ran 4 miles slow on Tuesday and 4 miles a bit faster this morning. It feels...okay. Sore. Not great. But it's definitely "there". I have an incredible tolerance for pain, so I want to make sure I don't do more damage because "it doesn't hurt that bad". And BTW- I'm in my late 40's, if that matters - medically.

The pain is in the calf, up where the tendon connects to the calf muscle, not down in the ankle. I'm stretching whenever I can.

So the questions are: What exactly happened, do I need to fully rest it, and if so, for how long?

With the W&D Half creeping up, all I have left are 8, 10, and 12 mile runs left. How do I properly manage this?

 

[FireDancer]

Eeek! I need some COACH or FIRE DANCER help.

I ran 8 miles on Friday. Intentionally slow, but good. Not wiped out. Good.

I ran 4 miles on Saturday at my usual pace, about 30-40 seconds faster per mile than my 8 miler the day before because I felt good. When I got to the last tenth of a mile (literally a block from the house), my calf hurt. Bad. Nothing popped.

I know it's my Achille's tendon. I'm trying to avoid denial (is that a double negative?!?). I took Sunday and Monday off. I ran 4 miles slow on Tuesday and 4 miles a bit faster this morning. It feels...okay. Sore. Not great. But it's definitely "there". I have an incredible tolerance for pain, so I want to make sure I don't do more damage because "it doesn't hurt that bad". And BTW- I'm in my late 40's, if that matters - medically.

The pain is in the calf, up where the tendon connects to the calf muscle, not down in the ankle. I'm stretching whenever I can.

So the questions are: What exactly happened, do I need to fully rest it, and if so, for how long?

With the W&D Half creeping up, all I have left are 8, 10, and 12 mile runs left. How do I properly manage this?

Alright. First and foremost I am not a doctor or trainer and even if I were diagnosing an injury over the Internets isn't ideal.

If it is the Achilles the good news is you pretty much definitely haven't torn or ruptured it. If you had you would know and be scheduling surgery.

Are you hearing what sounds like a low snapping or popping sound? If so it could be the Achilles as it slides back and forth and is often a sign something is either wrong or on the way to being wrong.

I have never experienced any Achilles problems so all I can go by is what others have told me. I have had tendinitis in my shoulder and know a little about how that felt. It was a very hard to pinpoint pain that felt like it was coming from very deep in the muscle. The angle I had my arm at changed the intensity and location of the pain. It wasn't soreness but pain and under a load (while trying to bench for example) it worsened.

It could be a simple muscle issue or a tendon issue. Heck, it could be something else. In every runner I know the Achilles problems were lower in the leg near the ankle, not up in the calf.

If you have a garbage can that doesn't leak and comes up to your knee I would fill it with ice water and submerge the leg in it for 20 minutes, wait 45-60, and submerge it again. I find this better than ice alone as it cools the entire muscle. Do that tonight and go out on a recon run tomorrow to see how it feels. If it feels better or more like just normal muscle soreness it could be DOMS (Delayed onset muscle soreness) you are probably not in danger or an Achilles issue. As you increase the frequency of your runs you will notice a different kind of soreness than simply increasing miles and running with the same frequency. It feels a bit more like general and is more noticeable at the extremes like when you do stairs or when you first get up.

Compression socks are a good way to deal with calf pain, I recommend the CEP socks. I also assume you stretch before you run. If not do it. Stretch your groin, hamstrings, quads, calves, and I stretch my IT band to keep it from flaring up. If you run in the morning I would recommend doing some short slow jogging before stretching because you don't want to stretch cold muscles.

In the end if you feel anything is a little off see someone. I'm lucky because one of my best friends is a physical therapist/athletic trainer but if you have access to one they will have some things they can check for you. If you want to be extra cautious find a doctor that specializes in sports medicine or an orthopedic specialist. Your local running store may have some people they know of.

Good luck, I hope it is something temporary.

 

[lazyowl]

Compression socks are a good way to deal with calf pain, I recommend the CEP socks. I also assume you stretch before you run. If not do it. Stretch your groin, hamstrings, quads, calves, and I stretch my IT band to keep it from flaring up. If you run in the morning I would recommend doing some short slow jogging before stretching because you don't want to stretch cold muscles.

Hi FireDancer, what kind of stretches do you do to stretch your IT band? I've been looking for a good one but all the stretches I've tried for that area feel like they are either stretching the wrong muscle area or not doing anything at all.

 

[FireDancer]

Hi FireDancer, what kind of stretches do you do to stretch your IT band? I've been looking for a good one but all the stretches I've tried for that area feel like they are either stretching the wrong muscle area or not doing anything at all.

I'll try to explain it. Stand up and cross your left foot in front of your right keeping both on the ground and extended. There should be about a 6" to 8" gap with your left foot to the right and slightly further forward of your right foot. You are now standing kind of in the "I gotta pee" stance only with both legs completely extended. Bend at the waist and touch the ground keeping your legs extended. You should feel the stretch in the outside of your right knee. If you can bend that low go as far as you can before you feel pain.

Gross your feet the other way and do the same. So far this stretch has kept me from any I.T. band issues.

 

[lazyowl]

I'll try to explain it. Stand up and cross your left foot in front of your right keeping both on the ground and extended. There should be about a 6" to 8" gap with your left foot to the right and slightly further forward of your right foot. You are now standing kind of in the "I gotta pee" stance only with both legs completely extended. Bend at the waist and touch the ground keeping your legs extended. You should feel the stretch in the outside of your right knee. If you can bend that low go as far as you can before you feel pain.

Gross your feet the other way and do the same. So far this stretch has kept me from any I.T. band issues.

Ah yes, I've tried this one. To me it feels like it just stretches my hamstrings, and not the side of my legs/knees at all. I am really, REALLY inflexible, so I'm wondering if normal stretches just don't work for me sadly. Like I cannot come anywhere close to touching my toes without bending my knees. Thanks for the info though!!

 

[OregonGirl]

Hi all!

I have been absent from the boards recently but am still running like a mad fool. Though, actually, work has been incredibly busy recently and so the last two weeks I didn't get in nearly the days I was hoping for.

Because I seem unable to go as often, I am trying a new approch of going less each week but running more each time. I hope this does not backfire. I am also making use of my gym a little bit more because even though the weather is great here. I can't seem to escape the office until 7 PM, and my gym is open until 11 PM on weekdays and that way I can get a hour on the treadmill and not worry about it getting dark. On the weekends I still do my 8 mile run and these next few weekends I want to try a 10 mile route that I have been meaning to do for the last few weeks but something always gets in my way.

Just over 8 weeks away! I'm excited!! How about everyone else? Have you seen this year's metal? It is a shiny and it shall be mine and it shall be my shiny.

Thanks for the map, Coach! I was just looking at the elevation, and that is about as flat as flat can get. Here in Oregon everywhere I run is guarenteed to have some sort of incline/decline, and its usually pretty substantial. With the solid, flat surface of the W&D, I am hoping my hilly training will give me an advantage. Especially since I will NOT be used to the humidity.

LazyOwl - Good luck on your 7 miles!

CalifLady - I hope you recover in time for the W&D!

FireDancer - are you running this race? I forget. I hope so.

APrunner - what is your long route up to?

I am so bad with names. I know there are bunch of other Dis'ers on this thread, most of which I've said something to in the past. HUGS TO ALL YA'LL!!

 

[CALIFLADY]

Alright. First and foremost I am not a doctor or trainer and even if I were diagnosing an injury over the Internets isn't ideal.

Yep, sorry about that. I won't hold you liable for any of your medical opinions here. I won't even assume that you play a doctor on TV. But thanks for your advice and words of clarity.

I went down to our fitness center at work this afternoon because my calf was really starting to bother me. Talked to a few of the PT's there. They had me lay out and roll my calf on a tube. Told me to hold it and also roll over the knotted area. After 10 minutes, my calf felt better. My walk back to the office was painless. Of course, as the afternoon wore on, the dull pain came back. So I'm thinking it's just a deep muscle cramp. I'll need to keep working the pain and knot out. And stretch. And stretch some more.

APrunner - Yes, I am an early morning runner. I'm in Houston. At this time of year, our coolest temperature of the day (in the middle of the night) hovers at 80 degrees. So I get up on work days at 4 AM, brush my teeth, drink 0.5-0.75 liters of water, then change from jammies to running clothes. I'm on the street with my reflective vest at 4:20 AM, stretching. On the weekends, my long runs start at about 4:30 AM, so I can be done before 6 AM. I'll try Frank's suggestion of slow jogging a block or two, THEN stretching. I have incredibly tight hamstrings that I seem to perpertually stretch and get nowhere with. Maybe it's hereditary? Or maybe it's age...

Thanks guys, for your advice and help. I'll take it easy for a while and not let this get out of hand.

 

[CrystalCastle]

Ah yes, I've tried this one. To me it feels like it just stretches my hamstrings, and not the side of my legs/knees at all. I am really, REALLY inflexible, so I'm wondering if normal stretches just don't work for me sadly. Like I cannot come anywhere close to touching my toes without bending my knees. Thanks for the info though!!

Just a thought but you can search You Tube for a bunch of different IT band stretches. I hope you find one that works for you!

 

[APrunner]

Right now my longest run is at 18 miles. I am getting an early jump on training for the Full marathon in January though. I am doing the Wine and Dine half, along with a couple other races before the Full, but the Full is where my main focus is. I am waiting for the heat to ease up a little before I try and go 20+ miles.

Hi all!

I have been absent from the boards recently but am still running like a mad fool. Though, actually, work has been incredibly busy recently and so the last two weeks I didn't get in nearly the days I was hoping for.

Because I seem unable to go as often, I am trying a new approch of going less each week but running more each time. I hope this does not backfire. I am also making use of my gym a little bit more because even though the weather is great here. I can't seem to escape the office until 7 PM, and my gym is open until 11 PM on weekdays and that way I can get a hour on the treadmill and not worry about it getting dark. On the weekends I still do my 8 mile run and these next few weekends I want to try a 10 mile route that I have been meaning to do for the last few weeks but something always gets in my way.

Just over 8 weeks away! I'm excited!! How about everyone else? Have you seen this year's metal? It is a shiny and it shall be mine and it shall be my shiny.

Thanks for the map, Coach! I was just looking at the elevation, and that is about as flat as flat can get. Here in Oregon everywhere I run is guarenteed to have some sort of incline/decline, and its usually pretty substantial. With the solid, flat surface of the W&D, I am hoping my hilly training will give me an advantage. Especially since I will NOT be used to the humidity.

LazyOwl - Good luck on your 7 miles!

CalifLady - I hope you recover in time for the W&D!

FireDancer - are you running this race? I forget. I hope so.

APrunner - what is your long route up to?

I am so bad with names. I know there are bunch of other Dis'ers on this thread, most of which I've said something to in the past. HUGS TO ALL YA'LL!!