OFFICIAL 2014 WDW Marathon Countdown: WE DID IT! Congrats everyone!

[steves1019]

Has anyone used the Pear app for the iPhone? It's a virtual running coach. I think I can do most of what it does manually without paying for the workouts, just looking if anyone had any feedback on it.

 

[dizdreamer1955]

There really is! I swear, I don't even like thinking it, let alone typing it - and I absolutely WON'T utter it out loud! - but I'm now up to 9 miles with no pain. I truly couldn't even imagine that a few months ago.

I will say that I have to stay on top of things, though. Foam roll and targeted stretching twice a day, every day, whether I run or not. Targeted strength training every week, usually twice a week. Sitting too long (hello, desk job...) aggravates my gluteus medius, which makes my ITB think about getting tight, so I get up often, take the long route to the ladies room, and stretch throughout my work day. And gawdforbidamilliontimes should I even glance at at a pair of running shoes other than my PureFlows or Mizuno Cursoris.

Can you share what stretches and strength training that you do? I have ITBS also.

 

[PlutoBaby]

There really is! I swear, I don't even like thinking it, let alone typing it - and I absolutely WON'T utter it out loud! - but I'm now up to 9 miles with no pain. I truly couldn't even imagine that a few months ago.

I will say that I have to stay on top of things, though. Foam roll and targeted stretching twice a day, every day, whether I run or not. Targeted strength training every week, usually twice a week. Sitting too long (hello, desk job...) aggravates my gluteus medius, which makes my ITB think about getting tight, so I get up often, take the long route to the ladies room, and stretch throughout my work day. And gawdforbidamilliontimes should I even glance at at a pair of running shoes other than my PureFlows or Mizuno Cursoris.

Thanks for the tips! I'm definitely guilty of sitting at my desk WAY too long every day. And that foam roller? I use it but I think if maybe I put a picture of Jon Bon Jovi's face on it, it would be a considerably more pleasant experience!

I got two in there by making a space between them instead of a hard return. The third is a mess, lol! It's too tall to fit, I think. I may get around to trying to fix it... or just leave it until the TOT one falls off.

Thanks!

Some websites have more pint-sized tickers that you can choose instead of the big ones.

Do you know which ones??

 

[DisneyParrothead]

Can you share what stretches and strength training that you do? I have ITBS also.

Here's what I've been doing.

I do the seated pigeon stretch, especially at work whenever I can't get up and move around:
http://www.gwenlawrence.com/2012/03/08/yoga-for-long-hours-at-a-desk/

I do the stretch shown here in the video:
http://www.youtube.com/watch?v=M0e8FPL787E

I do stretch #1 and 2 on this blog post:
http://throughheatherslookingglass.com/it-band-stretches/

One of my friends is a personal trainer and she said to strengthen my glutes, so I do lunges, squats and buns pilates, as well as hip pilates, and strengthening the hip flexors. I roll right before I stretch, and I do all those stretches twice and hold for 50 seconds each time, and I do that at the end of the day. I ice at least twice a day and roll whenever I can.

I've worked my way up to holding for 50 seconds each time I stretch because when I started, my IT band was so tight I could only hold for 20-25 seconds.

 

[PrincessV]

Can you share what stretches and strength training that you do? I have ITBS also.

I was hoping to Google up some graphics, but came across this and, really, it explains well almost everything I do for stretching: http://www.itbs.info/html/stretches.html

For strength training, once a week I do a circuit of 8-10 reps per set, 3 sets of:
squats - two legged and one-legged
lunges - front, back and side
side leg lifts - outside and inside
clamshells
donkey kicks (slowly)
fire hydrants

I also cross train twice a week with ballet, yoga and Pilates, all of which target the glutes, hips and core, which help stabilize lateral movement - and stabilizing lateral movement is key to preventing ITBS.

Thanks for the tips! I'm definitely guilty of sitting at my desk WAY too long every day. And that foam roller? I use it but I think if maybe I put a picture of Jon Bon Jovi's face on it, it would be a considerably more pleasant experience!

I have to say, I don't feel much of anything with my foam roller anymore, so that gets better, too! I can feel it stretching things out and kind of stopping knots before they get bad, but I have no pain at all.

But the biggest rolling thing that has helped me is rolling my glutes on a softball. I started with a tennis ball, but I have deep pile carpet; I needed a bigger ball that would be higher than my carpet, lol! I look ridiculous, but my glutes get really, really tight; beyond what mere stretching can resolve. I massage them on the softball before and after each run to loosen things up... which keeps my ITB from tightening.

I keep thinking I really need to do an ITBS update in my blog and this is getting my thoughts going... Thanks!

 

[stephielela]

I'm starting to get really nervous about some of the leg/foot problems I've been having About a month ago, maybe 6 weeks, the muscle above my ankle on the outside of my left leg started really bothering me! Like I would walk for 10 minutes at a brisk pace and it would just HURT and by the time I got back to the house you could see it sticking out from my leg all swollen! At first I assumed I needed more stretching but nothing helped. I finally got into see my doctor last friday and he isn't sure what's up so he is sending me to PT (I start tomorrow) to see if they can determine the cause. He also has me taking Aleive twice a day and wrapping that leg. He said the next step would be an MRI! He did do an Xray just to confirm that it wasnt a bone issue wt least. I hope they have some answers for me soon because I haven't been able to walk/run at training paces for a while now! I've been doing the elliptical but its a porr substitute and I need all the training time I can squeeze in!

 

[dizdreamer1955]

I'm starting to get really nervous about some of the leg/foot problems I've been having About a month ago, maybe 6 weeks, the muscle above my ankle on the outside of my left leg started really bothering me! Like I would walk for 10 minutes at a brisk pace and it would just HURT and by the time I got back to the house you could see it sticking out from my leg all swollen! At first I assumed I needed more stretching but nothing helped. I finally got into see my doctor last friday and he isn't sure what's up so he is sending me to PT (I start tomorrow) to see if they can determine the cause. He also has me taking Aleive twice a day and wrapping that leg. He said the next step would be an MRI! He did do an Xray just to confirm that it wasnt a bone issue wt least. I hope they have some answers for me soon because I haven't been able to walk/run at training paces for a while now! I've been doing the elliptical but its a porr substitute and I need all the training time I can squeeze in!

Sure hope they find the cause quickly! Let us know how things are going!

Thanks PrincessV & DisneyParrothead for the IT stretching/strengthening advice!!

 

[PrincessV]

I'm starting to get really nervous about some of the leg/foot problems I've been having About a month ago, maybe 6 weeks, the muscle above my ankle on the outside of my left leg started really bothering me! Like I would walk for 10 minutes at a brisk pace and it would just HURT and by the time I got back to the house you could see it sticking out from my leg all swollen! At first I assumed I needed more stretching but nothing helped. I finally got into see my doctor last friday and he isn't sure what's up so he is sending me to PT (I start tomorrow) to see if they can determine the cause. He also has me taking Aleive twice a day and wrapping that leg. He said the next step would be an MRI! He did do an Xray just to confirm that it wasnt a bone issue wt least. I hope they have some answers for me soon because I haven't been able to walk/run at training paces for a while now! I've been doing the elliptical but its a porr substitute and I need all the training time I can squeeze in!

I'm so sorry - injuries just plain suck. Wishing you a good diagnosis and quick heal! Peroneal tendinitis comes to mind - give it a Google and see what you think...

Thanks PrincessV & DisneyParrothead for the IT stretching/strengthening advice!!

My pleasure!

 

[stephielela]

I'm so sorry - injuries just plain suck. Wishing you a good diagnosis and quick heal! Peroneal tendinitis comes to mind - give it a Google and see what you think...

Thanks for the suggestion! I will look into it an mention it to the physical therapist today!
********
I just got back from my appointment and what they described sounded a lot like the definition of Peroneal tendonitis! Good theory! They have me coming back 3 times a week to help strengthen muscles etc and gave me exercises to do at home. Hopefully the PT will put me back on the road in better shape than before so i can catch up!

 

[mousekeKATE]

Hi all I'm excited to say that I'll be running the marathon! It'll be my first. I ran a 10 mile run back in March and it seems as if I've caught a long-distance running bug. I've always said that if I'm going to run a marathon it would need to be in Disney, so here goes nothing! My sister and a couple friends from the gym will be running also and my whole family will be traveling down for a nice long vacation. Resorts and ADRs are booked and all of this is starting to feel very real! I'm looking forward to meeting more runners on here and following everyone's training journeys.

 

[megsablue]

Thanks PrincessV & DisneyParrothead for the IT stretching/strengthening advice!!

I second that! When I was doing a squat challenge in with my running (few months ago), I started having some IT issues, though they subsided with rest. I've been wanting find some good stretches/strength training exercises that target them, so this saves me some work! Thanks! My hips usually are also very tight, so I've been thinking I need to add in some yoga, as well as core work.

I have a question for those doing the Galloway plan - we're doing the beginner's plan as we've only been running for about 4 months. Do you have any idea why he had us doing 10 second run/50 second walk intervals on the Saturday run? I'm used to running a lot longer and those short intervals were driving me insane (felt like just as I was getting going, I had to walk again). I understand why he's wanting us to do the intervals, just not specifically the 10/50. I'm wondering if we should switch to the to finish experienced plan?

 

[swimfly]

I second that! When I was doing a squat challenge in with my running (few months ago), I started having some IT issues, though they subsided with rest. I've been wanting find some good stretches/strength training exercises that target them, so this saves me some work! Thanks! My hips usually are also very tight, so I've been thinking I need to add in some yoga, as well as core work.

I have a question for those doing the Galloway plan - we're doing the beginner's plan as we've only been running for about 4 months. Do you have any idea why he had us doing 10 second run/50 second walk intervals on the Saturday run? I'm used to running a lot longer and those short intervals were driving me insane (felt like just as I was getting going, I had to walk again). I understand why he's wanting us to do the intervals, just not specifically the 10/50. I'm wondering if we should switch to the to finish experienced plan?

I haven't looked at his finish plan. Is your interval based on your MM?

 

[megsablue]

I haven't looked at his finish plan. Is your interval based on your MM?

On the beginner plan, he says that the run-walk-run ratio should correspond to the pace used, but he doesn't give any actual pacing information other than we should practice at least a 15/15:30 pace and that our race pace will be 1.4x our Magic Mile. He does say that "Those who have done regular running in the past can shift to the "To Finish" program after 3 weeks."

In the experienced runner "To Finish" program, he does give some pacing guidelines, so I'm guessing that's what we'll use. I'm thinking we're going to switch over to the To Finish program for experienced runners as we were regularly running 3 miles (and have in the past, though it was a few years ago). The only difference I see is that some of the shorter "long runs" are a mile longer, so I think we're safe to switch to that.

This is all new to me - I used Higdon last time (for our half-marathon training)!

 

[dburg30]

On the beginner plan, he says that the run-walk-run ratio should correspond to the pace used, but he doesn't give any actual pacing information other than we should practice at least a 15/15:30 pace and that our race pace will be 1.4x our Magic Mile. He does say that "Those who have done regular running in the past can shift to the "To Finish" program after 3 weeks."

In the experienced runner "To Finish" program, he does give some pacing guidelines, so I'm guessing that's what we'll use. I'm thinking we're going to switch over to the To Finish program for experienced runners as we were regularly running 3 miles (and have in the past, though it was a few years ago). The only difference I see is that some of the shorter "long runs" are a mile longer, so I think we're safe to switch to that.

This is all new to me - I used Higdon last time (for our half-marathon training)!

I really think it is just to get you used to breaking up your training into run / walking. Many people come to the galloway from strictly running programs, or trying to run the whole time. Or it's for people that just jumped in, as people will do sometimes.

I never did that short of a ratio. I've pretty much decided on around a 1:1 ratio. On long runs, it is falling into place right around 12:45 mm for a 1/2 which hopefully will put me right around 6 hours for the full.

 

[swimfly]

On the beginner plan, he says that the run-walk-run ratio should correspond to the pace used, but he doesn't give any actual pacing information other than we should practice at least a 15/15:30 pace and that our race pace will be 1.4x our Magic Mile. He does say that "Those who have done regular running in the past can shift to the "To Finish" program after 3 weeks."

In the experienced runner "To Finish" program, he does give some pacing guidelines, so I'm guessing that's what we'll use. I'm thinking we're going to switch over to the To Finish program for experienced runners as we were regularly running 3 miles (and have in the past, though it was a few years ago). The only difference I see is that some of the shorter "long runs" are a mile longer, so I think we're safe to switch to that.

This is all new to me - I used Higdon last time (for our half-marathon training)!

Even in our group training sessions, we don't have a group running that short of an interval. It's possible the getting started program starts there. I recommend you take your MM and then look at his interval pacing guides. http://www.jeffgalloway.com/resources/gallracepredict.html So if you're running a 12 minute mile your run/walk ratio is 2:1. You can always email Jeff Galloway as well.

 

[megsablue]

I really think it is just to get you used to breaking up your training into run / walking. Many people come to the galloway from strictly running programs, or trying to run the whole time. Or it's for people that just jumped in, as people will do sometimes.

I never did that short of a ratio. I've pretty much decided on around a 1:1 ratio. On long runs, it is falling into place right around 12:45 mm for a 1/2 which hopefully will put me right around 6 hours for the full.

Even in our group training sessions, we don't have a group running that short of an interval. It's possible the getting started program starts there. I recommend you take your MM and then look at his interval pacing guides. http://www.jeffgalloway.com/resources/gallracepredict.html So if you're running a 12 minute mile your run/walk ratio is 2:1. You can always email Jeff Galloway as well.

Awesome, thank you. That definitely helps me figure out things a bit better I thought the 10/50 interval seemed especially short to me. I'll switch over to the To Finish program and base my intervals on my MM.

 

[satman1962]

Hi all I'm excited to say that I'll be running the marathon! It'll be my first. I ran a 10 mile run back in March and it seems as if I've caught a long-distance running bug. I've always said that if I'm going to run a marathon it would need to be in Disney, so here goes nothing! My sister and a couple friends from the gym will be running also and my whole family will be traveling down for a nice long vacation. Resorts and ADRs are booked and all of this is starting to feel very real! I'm looking forward to meeting more runners on here and following everyone's training journeys.

First for me too, I've never done more than a half marathon, so this is a biggie for me!

 

[DisneyParrothead]

Going back to the IT band issue, I woke up this morning and mine felt very sore at my knee. I didn't even do anything yesterday besides my usual ice and stretch I decided against working out due to a heat advisory.

 

[bumbershoot]

I didn't even do anything yesterday besides my usual ice and stretch I decided against working out due to a heat advisory.

Maybe that's why?

I don't know if the IT band behaves in this way, but when I'm used to being active and then I stop, my sciatic nerve gets really annoyed at me. It's like I have to keep active or my body gets annoyed with me.

Or maybe you did housework instead of running and tweaked it, or sat in a funny way on the couch?

 

[DisneyParrothead]

Maybe that's why?

I don't know if the IT band behaves in this way, but when I'm used to being active and then I stop, my sciatic nerve gets really annoyed at me. It's like I have to keep active or my body gets annoyed with me.

Or maybe you did housework instead of running and tweaked it, or sat in a funny way on the couch?

It's feeling better today, but I did hit it 5 times with ice yesterday.