Official 2012 Princess Half Marathon Thread!

[sunshine269]

I just started Galloway's 1/2 plan last night. I still can't imagine 13.1 miles!

I'm doing Galloway's plan too. I'm training for Wine and Dine and so far It's been great. I'm doing 1:1 and after each run, I'm still surprised I did it. Next week I have to do 6&1/2 miles, so I might end up changing my mind though

Jennifer

 

[tinkeramy]

I have the ASICS Gel-2150 (now 2160).

I over pronate like crazy and have extremely flat feet - these two things along with bad shoes and some overtraining last year ended in a stress fracture of my left shin.

Both the running store and my sports med doc approved these shoes for me, and I am on the 2nd pair this year with no issues. I bought 2 of the same shoe at the same time.

250-300 miles works fine for average sized runners, but if you are a heavier runner, unfortunately that number can wind up lower.

Might have to look into these....I have been using the Brooks Ravenna with no major probs, but always had a nagging soreness in left leg and a perpetually tight calf. This has finally caught up with me - my training lately has been spotty at best and last week I did NO mid-week runs, but ran a 10K on Saturday at race pace. PAIN! Went to doc this am and he feels it's shin splints. Wanted to rule out stress fracture; he didn't do x-rays but based on where it hurts, this is what he is going with. Also mentioned my left foot seems a little flatter than the other. Referred me to a PT to make sure there are no other issues causing the shin splints, so I'm sure I'll have the shoe convo with the PT. I really hope I can stick with these, since my most recent pair are still new enough to be pretty! The good news is, after a rest & ice, he cleared me to still run the P'tree on July 4th! However, I fear I'll do the same thing again - not really run much next week, and then head out for the 10K! But I already warned the hubs that we're taking this one easy! After that, I can take a bit of a break, do laps in the pool, and still have time to *properly* train for the Princess. Hey - my first running-related injury - I feel like a "real" athlete, now!!!

 

[tinkeramy]

Both times I have done the Princess, I was there with a group of 6-8, and we drove. I found it a lot easier to have a car, with the Expo and the race. Maybe I am a bit of a control freak, but having to rely on a bus for a race start sort of freaks me out.

I'm with ya. We drove last year and it worked out fine getting there. I took the boat back to the Swan and my friends were stuck driving the car back to the hotel - they said it was a parking lot nightmare, so I guess each scenario has it's pros and cons.

I will say, I got mixed info from the Epcot cast members about transport available - one told me buses were running in the front. I got to the front to be told that buses weren't running yet. So I trucked it back through Epcot to get to the boats. One CM told me that since the World Showcase hadn't officially opened yet, I couldn't go through to get the boat. Glad I didn't listen, as I tried a diff. way and got through with no prob. The boats were running and there were only 2 other runners on there with me.

 

[disneyfreak1]

I'm doing Galloway's plan too. I'm training for Wine and Dine and so far It's been great. I'm doing 1:1 and after each run, I'm still surprised I did it. Next week I have to do 6&1/2 miles, so I might end up changing my mind though

Jennifer

I did 2:1 last night, but I might switch to 1:1

 

[sunshine269]

I did 2:1 last night, but I might switch to 1:1

I started with a 3:1 and was going to change to 2:1, but decided to do 1:1. Since I switched to 1:1 my pace went from 14:00 to today's pace of 12:38. So I'm happy with it. Maybe for my next 1/2 I'll try 2:1

Jennifer

 

[HockeyKat]

I'm with ya. We drove last year and it worked out fine getting there. I took the boat back to the Swan and my friends were stuck driving the car back to the hotel - they said it was a parking lot nightmare, so I guess each scenario has it's pros and cons.

I will say, I got mixed info from the Epcot cast members about transport available - one told me buses were running in the front. I got to the front to be told that buses weren't running yet. So I trucked it back through Epcot to get to the boats. One CM told me that since the World Showcase hadn't officially opened yet, I couldn't go through to get the boat. Glad I didn't listen, as I tried a diff. way and got through with no prob. The boats were running and there were only 2 other runners on there with me.

I am sloooooow, so I don't have problems with lines and issues at the end!

Also, one of the runners in my group was slightly more speed-challenged, and we waited for her, then we all got massages, so by the time we reached the parking lot it was not much of a problem at all.


Disneyfreak1, I do 1:1s on my long runs but switch up my intervals on the short runs, sometimes 2:1 or 3:1, whatever I am feeling that day.

 

[ColleenG]

For those of you who have done a 1/2 before, do plan on running the whole thing, or plan on breaking it up with walking intervals?

 

[stitchfan18]

I started with a 3:1 and was going to change to 2:1, but decided to do 1:1. Since I switched to 1:1 my pace went from 14:00 to today's pace of 12:38. So I'm happy with it. Maybe for my next 1/2 I'll try 2:1

Jennifer

That's really interesting that your pace increased with the smaller intervals. Have you noticed that you are able to run faster for shorter periods because of the smaller intervals? I do 4:1 intervals now, but my pace seems to be getting a lot slower lately and the last 1:30 minutes of my run really drag out and are more like a wog than a jog. After reading this comment I might try switching to a 3:1 interval to see if that will help my pace.

 

[cewait]

For those of you who have done a 1/2 before, do plan on running the whole thing, or plan on breaking it up with walking intervals?

It's really all about your training. If a new or newly new half runner stick with what your training was. If you ran continuously in your training, then go for it. If you ran/walked intervals keep to those. From a non-scientific observation, I would say that 75%+ of Disney half marathoners run/walk.

 

[bgenew1]

Glad to see so many good things about the Galloway Plan. When I got to the point in the plan to go to 2:1, I decided to stick to 1:1 due to my breathing issues and the heat/humidity making it harder. I am currently at a 15 min mile so to see that someone else at 1:1 is doing 12-13 is very encouraging. Can I ask how many time a week you are doing it and how many miles you are doing?

 

[sunshine269]

That's really interesting that your pace increased with the smaller intervals. Have you noticed that you are able to run faster for shorter periods because of the smaller intervals? I do 4:1 intervals now, but my pace seems to be getting a lot slower lately and the last 1:30 minutes of my run really drag out and are more like a wog than a jog. After reading this comment I might try switching to a 3:1 interval to see if that will help my pace.

That's exactly what I think happened. I had been using a c25k plan then switched to the Galloway plan. The first week I actually tried a 5:1 which I found to be a huge mistake for me. I then did a 3:1. I did it, but when I finished the 4 miles, it felt like I couldn't take another step. The next time I finally did a 1:1. My time the first time I did it went from 14 min to 13:22. It has steadily gone down. I think because it's only a minute I can go a little faster and during the walk breaks I'm able to walk a little faster.

Jennifer

 

[stitchfan18]

That's exactly what I think happened. I had been using a c25k plan then switched to the Galloway plan. The first week I actually tried a 5:1 which I found to be a huge mistake for me. I then did a 3:1. I did it, but when I finished the 4 miles, it felt like I couldn't take another step. The next time I finally did a 1:1. My time the first time I did it went from 14 min to 13:22. It has steadily gone down. I think because it's only a minute I can go a little faster and during the walk breaks I'm able to walk a little faster.

Jennifer

I'm definitely trying a different interval on my next run now. The only problem will be the added math I'll have to do. I like the 4:1 interval because I know to walk every time my watch gets to a minute ending in 4 or 9, and I start running when I get to a number ending in 5 or 0. I need to get one of those watches or apps that does intervals for you so I don't have to do math while running...

 

[sunshine269]

I'm definitely trying a different interval on my next run now. The only problem will be the added math I'll have to do. I like the 4:1 interval because I know to walk every time my watch gets to a minute ending in 4 or 9, and I start running when I get to a number ending in 5 or 0. I need to get one of those watches or apps that does intervals for you so I don't have to do math while running...

I don't have the energy to do math when I run I use the RunKeeper app and it cues me at every minute. I hated looking at my watch all the time.

Jennifer

 

[HockeyKat]

For those of you who have done a 1/2 before, do plan on running the whole thing, or plan on breaking it up with walking intervals?

I plan on doing walking intervals. You will see a lot of people walking, at least toward the back (a 2:45-3:45 estimated finish time). I don't know much about the folks that finish before 2:45!!

Glad to see so many good things about the Galloway Plan. When I got to the point in the plan to go to 2:1, I decided to stick to 1:1 due to my breathing issues and the heat/humidity making it harder. I am currently at a 15 min mile so to see that someone else at 1:1 is doing 12-13 is very encouraging. Can I ask how many time a week you are doing it and how many miles you are doing?

I do two weekly short runs and one long. My short runs are 2-3 miles and usually average about a 12-13 pace. I mess around with the intervals for the short ones - adding in a 2, 3, or 4 min running interval here and there. My long runs (at 10 miles at this point) follow Galloway and slow down to a 14/15 min pace to prevent injury. I failed to do some of that last year and paid the price.

My total weekly mileage is between 10 and 18, depending on the week. Because I run with an official Galloway group, I follow their schedule for long runs and we range from 6-10 as a "base" mileage for a long run and then add on as needed. I think I might start thinking about a full this year, so may work my way up to 23 before the end of the year, but right now it's just too hot.

So far, I have done 5 half marathons since March of 2010 and my finish times were 3:11, 2:49, 3:00 (on a stress fracture), 3:33 (walked/injured for Princess 2011), and 3:06.

All have been a 1:1 or 2:1 pace, except the two Princesses (2010/2011) which were almost all walking. The first was because it was my first half and I trained mostly to walk, and the 2nd because I was coming off 8 weeks of a walking boot and only had about 6-8 weeks to ramp up - both my doctor and I felt it would be best to train walking to minimize impact.

Sorry, that was long!!

 

[disneyfreak1]

I'm definitely trying a different interval on my next run now. The only problem will be the added math I'll have to do. I like the 4:1 interval because I know to walk every time my watch gets to a minute ending in 4 or 9, and I start running when I get to a number ending in 5 or 0. I need to get one of those watches or apps that does intervals for you so I don't have to do math while running...

There is a Jeff Galloway free app that does 1:1 intervals.

 

[bgenew1]

Thanks Kat - the more info the better!

I am doing the Wine & Dine Half Relay with my husband in Oct and I am doing the short leg of 4.8 miles. I have been doing a 5k a month since last year and just walking I am at 45 min so we are trying to increase my speed with the Galloway. This weekend will be my first 5K trying the 1:1 for the whole race.

We are thinking of doing the Space Coast Half again this year at the end of November. Last year I was totally unprepared and walked it all finishing in 3:43. If we do it again of course I want to be faster so I guess I need to be doing the distance segments of the Galloway on the weekend.

 

[MHT to MCO]

I'm also doing Galloway's plan, but my question is this:

During my short runs, 30-35 min I run the whole time. During my long runs, I'm planning on running for the first 30ish minutes then doing intervals for the rest. Next week I'll be up to 6.5 miles and I did my 5 mile week twice (once at a 4:1, and once running for about 25-30min and finished at a combo of 1:1, and 2:1)

I like the idea of being able to run the first 5 or 6 miles of a half marathon and then falling into a ratio run/walk. This is my first half, I havn't quite found my groove with intervals, I'm just pretty much going with what feels good on the day. But what I'd like to know, before I get into really long runs, is my plan/hope of running for 30 minutes on my long runs (and eventually increasing) then falling into a walk run ratio a good idea? Or should I really be doing a ratio for my whole long run?

 

[HockeyKat]

I'm also doing Galloway's plan, but my question is this:

During my short runs, 30-35 min I run the whole time. During my long runs, I'm planning on running for the first 30ish minutes then doing intervals for the rest. Next week I'll be up to 6.5 miles and I did my 5 mile week twice (once at a 4:1, and once running for about 25-30min and finished at a combo of 1:1, and 2:1)

I like the idea of being able to run the first 5 or 6 miles of a half marathon and then falling into a ratio run/walk. This is my first half, I havn't quite found my groove with intervals, I'm just pretty much going with what feels good on the day. But what I'd like to know, before I get into really long runs, is my plan/hope of running for 30 minutes on my long runs (and eventually increasing) then falling into a walk run ratio a good idea? Or should I really be doing a ratio for my whole long run?

Running straight through for your short runs is fine.

Technically, you are supposed to do the intervals from the beginning as the theory is to keep a consistent pace through the training run or race and be just as strong in the last half as you were in the first.

The intervals and slower pace on long runs are to build up your endurance and "time on your feet" while remaining uninjured and still able to function for the rest of the day of your long run.

FWIW, I run with people who follow your method and running straight through for the first few miles doesn't seem to help with time at all... all it does is make it so your last few miles are rougher.


However, everyone is different, so you may want to experiment and see what works for you.

 

[cewait]

Running straight through for your short runs is fine.

Technically, you are supposed to do the intervals from the beginning as the theory is to keep a consistent pace through the training run or race and be just as strong in the last half as you were in the first.

The intervals and slower pace on long runs are to build up your endurance and "time on your feet" while remaining uninjured and still able to function for the rest of the day of your long run.

FWIW, I run with people who follow your method and running straight through for the first few miles doesn't seem to help with time at all... all it does is make it so your last few miles are rougher.


However, everyone is different, so you may want to experiment and see what works for you.

Actually, running a distance the 'failing' to an interval can work negatively. The intervals are to allow the stabilizer (minor) muscles a short recovery since they are the primary set of muscles that will change their use pattern. If one runs until they need the first walk your may well fatigue these smaller muscles to a point that even a run/walk interval is difficult to maintain. If you are having interval issues I suggest lengthening the run interval before running til failure (or as originally described, falling into an interval).

If the OP of this subthread really insists on running 5 miles then intervalling, I would suggest making all long runs follow that pattern. That way it is not new on race day. Even if they insist on following this, I would suggest walking the mile markers and aid stations just to help with the end game.

Conversely, they may well be able to run the entire distance if they want. It's not out of the question to run 13 straight out if one is covering 7 continuously in training.

Just my 2 cents worth of experience.

 

[HockeyKat]

ce, I think that both you and I are in agreement that running until fatigued then going to intervals is generally a bad idea? You gave a better explanation for what my gut feel already told me...