Official 2015 Disneyland Half Marathon Thread.

[cavepig]

I like seeing these plans come out as I run 6 days (sometimes 5) a week and although I'm terrible at following a plan, these might help judge what my long run for the week should be. Plus, all the pictures on it are cool as it seems like it's so far away yet getting so close at the same time!

 

[kim3339]

Thanks for the encouraging words, everyone! I had a fantastic race yesterday! This was my second time running RnR Seattle, and again it didn't disappoint. The weather was gorgeous, excellent scenic course, lots of energy, great bands and spectators, and a sweet medal! Aaaaand, I PR'd! I wasn't even planning/expecting to, since the course is a bit hilly, but about halfway through the race I realized that it was a possibility, so I really pushed it the second half. Ended up with an official time of 2:11:00 - 22 seconds faster than my previous PR.

Overall, I think this is a really top-notch race, and I'd definitely recommend it!

Congrats on the PR!!! I really need/want to do that one sometime soon.

 

[zanzibar138]

I don't think RunDisney like my email address. Apart from my registration receipts, I've never received a single email from them lol!

I think it's great that they're offering some more advanced programs. The Galloway method doesn't appeal to everyone (including my husband, who hates short intervals like that).

$50 for R&R half registration??? OMG I'm so jealous of you guys! In Australia, that's what we pay for the most basic races that have no t-shirt, no medal and no entertainment lol! No wonder you guys think Disney races are such a rip off. For me, it's actually not much more than I'd usually expect to pay for a big race.

 

[BuckeyeBama]

Yes! I was actually just checking it out. It does seem very intense, but like that it adds track workouts.

This is exactly the type of training plan that a person should follow if they are looking for a PR. The variable workouts with intervals and tempo runs really improve your VO2 Max. The LSD and easy runs build endurance. And they include plenty of rest days. But they fail to mention the expected base before you begin either plan. IMO, you should be running 15+ miles per week for a couple of months before you take on something like this or you risk injury.

 

[kelly 1]

Did anyone get the new email from runDisney? It contains a link to new, more serious training plans from Runner's World (including 4-5 days of running and speedwork/tempo runs).

I wonder why they are offering these? Was there more of a demand for more "intense" training plans? Oftentimes runDisney seems to go out of their way to appeal to beginner/newer runners...these plans are NOT for beginners!

New training plans found here: http://as1.wdpromedia.com/media/espnwwos/pdf/RWtrainingplans_DisneylandHalf_Final.pdf

Yes I looked but I think I will stick with Galloway 's DDD my only change is I have changed one of the short 40 min runs to a tempo run. I like a little speed work changes things up.

 

[Z-Knight]

So i have a question about these plans....im a new runner and i'm signed up for the Dumbo in sept and Dopey in jan. For training I follow my own plan that tries to mimic the eventua Dopey race weekend, so i run the following (mostly on treadmill).

Mon - off/rest
Tue - 10k with run walk intervals
Wed - 10k again
Thu - 10k at race speed (try to do it in at around 50 min)
Fri - 10k at easy pace
Sat - 1/2 marathon in 2 hrs
Sun - 1/2 again

I've been doing this every week aince February 1. I might be overdoing it a bit but I also plan on upping the Sunday run to at least 18 miles in the next month. So the thing I noticed is that even though I can do a 10k in 48 min, I can't seem to get my half under 2 hours. Should I be doing some larger intervals or maybe add more rest? Any suggestions? I really want to break 1:45 for the half and hopefully less than 3:45 for the full, but it seems like I'm best conditioned only for the 10k

 

[FFigawi]

If you're training for a half right now, I think you're overdoing it. There's no need to be running 50 miles a week as a new runner training for a half, and you certainly don't need to have an 18-mile run in there too. I'd suggest cutting back on the miles, adding rest, and incorporating cross training, strength training, or yoga. To get faster, you need to vary your routine and your workouts. You should consider adding intervals or track workouts to build up your speed. Intervals like 1 min hard (5k pace or faster), 1 rest, 2 hard, 1 rest, and so on up to 5 hard and then back down, are great ways to get faster. You can also bring more focus to your long runs by running them as 1 mile easy, 2 miles at race pace + 30 sec, 1 mile easy, 2 miles at race pace + 20 sec, 1 mile easy, 2 miles at race pace +10 sec, 1 mile easy. In general, though, I think your best bet would be to find a formal training plan and stick with it. There are dozens available online that focus on a sub-2 half. Tackle that first and then worry about the full. You're racking up a lot of miles for a new runner, and I think some focus and discipline in your training is really needed.

Oh, and get off the treadmill as much as you possibly can. Running outside puts much more stress on your body, and without being used to that, you're likely to end up with shin splints or other injuries during the race.

 

[Ariel484]

@Z-Knight I also think you're overdoing it. January is still pretty far away, and with you being a newer runner I'd be concerned about burnout or even injury keeping up with that schedule. I wholeheartedly agree with @FFigawi suggestion to cut back on the miles and add in some non-running days.

If I were in your position I'd do a dedicated half marathon training plan to get you to Dumbo (maybe a Hal Higdon training plan? This one incorporates a day of speedwork/tempo runs and goal race pace runs, which should help you get faster) and then transition to a dedicated Dopey plan/marathon training plan (I used Higdon's Novice 1 plan for Dopey last year) once Dumbo is over.

 

[Z-Knight]

Thank you for the suggestions.

@FFigawi I'm basically training for the full in Jan but I will also be doing the half in Sept. My goal was to try to up the long distance miles so I would be well prepared for the full and in the meantime it would also benefit my half that will happen sooner. I like your interval suggestions since right now I dont do my intervals as fast as I should and that's why I'm not getting a better run time.

Oh and as for the treadmill - I live in Houston so it will be tough to run outside now - almost deadly in my opinion.

@Ariel484 thanks for the info about the Hidgon plan - I'll have to check that out. As far as burnout goes ... well, I'm a loser so I don't have any thing to do and I've kind of fallen in love with running so I have lots of motivation at the moment.

 

[Ariel484]

Thank you for the suggestions.

@FFigawi I'm basically training for the full in Jan but I will also be doing the half in Sept. My goal was to try to up the long distance miles so I would be well prepared for the full and in the meantime it would also benefit my half that will happen sooner. I like your interval suggestions since right now I dont do my intervals as fast as I should and that's why I'm not getting a better run time.

Oh and as for the treadmill - I live in Houston so it will be tough to run outside now - almost deadly in my opinion.

@Ariel484 thanks for the info about the Hidgon plan - I'll have to check that out. As far as burnout goes ... well, I'm a loser so I don't have any thing to do and I've kind of fallen in love with running so I have lots of motivation at the moment.

I get what you're saying, and you know you and your body better than anyone else, so I'm certainly not going to tell you how to train...so take what I'm saying with a grain of salt.

If you look at good training plans, you'll see that they have a gradual build-up and are designed (by the pros) for you to peak at a specific time (for a half marathon I guess that's 1-2 weeks before race day...marathon 2-3 weeks before race day). I think this is beneficial from both a mental and physical perspective. I get that you're a new runner and love it, but months on end of running all of this mileage really may grate on you at some point (I say this from a place of experience - for me, the mental battle is the toughest). From the physical perspective - again, I think the gradual build is helpful, because you're increasing your mileage safely and it (along with cross training) should help keep you from getting injured. For me, I don't think my body would be very happy doing 50 MPW with all of those double-digit runs. Again, it could be different for you, but I'm not sure that works for most.

Last year I trained for a September half marathon using a dedicated half marathon training plan (this one), and once that race was done it was perfect timing for me to start a dedicated Dopey training plan (wanted to use this one but ended up using this marathon training plan instead). It was less overwhelming for me that way, and I knew I was increasing my mileage safely.

Good luck with whatever you decide.

 

[Slogger]

So i have a question about these plans....im a new runner and i'm signed up for the Dumbo in sept and Dopey in jan. For training I follow my own plan that tries to mimic the eventua Dopey race weekend, so i run the following (mostly on treadmill).

1. I might be overdoing it a bit but I also plan on upping the Sunday run to at least 18 miles in the next month. So the thing I noticed is that even though I can do a 10k in 48 min, I can't seem to get my half under 2 hours. Should I be doing some larger intervals or maybe add more rest? Any suggestions? I really want to break 1:45 for the half and hopefully less than 3:45 for the full, but it seems like I'm best conditioned only for the 10k

@Z-Knight---congrats on your upcoming runs for Dumbo (see you there!) and Dopey. I'm not sure if you are overdoing it or not --Only you can judge what your body is comfortable and capable of. If it were me, I would mix up your runs.....try speedwork, intervals, running stairs, etc.....but the goal is to mix it up a little and not just run on treadmill each day if possible to stay physically and mentally fit.

If you run 10k in 48 minutes, it does not seem unreasonable to do a half in 1:45. What are some reasons you think you lose time (breathing, cramps, fatigue, hunger, etc) and pace from the 10k to the half? A lot of smart people on this forum can probably help you.
Unfortunately for most of us it just takes time and dedication to get faster. Not sure where I read it but someone said trimming 30 seconds off your pace per mile is a reasonable goal each year.

Good luck with your running and training plan.

 

[FFigawi]

Oh and as for the treadmill - I live in Houston so it will be tough to run outside now - almost deadly in my opinion.

That's not true. I used to live and coach marathon runners in Houston. We ran all year round. Yes, the humidity makes it more uncomfortable than running in the winter, but it's not unsafe and can certainly be done. You just need to hydrate well and run by effort and not by pace.

 

[Z-Knight]

I meant it would be deadly for me - the heat is tough unless you run late or very early, but you are correct that in that case I should run for effort and not pace.

 

[almacdonald]

Mon - off/rest
Tue - 10k with run walk intervals
Wed - 10k again
Thu - 10k at race speed (try to do it in at around 50 min)
Fri - 10k at easy pace
Sat - 1/2 marathon in 2 hrs
Sun - 1/2 again

This is a recipe for disaster.

I'd say aim for MAX 5 days per week.

What are you running for mileage now? Don't increase more than 10% total each week. And every 3-4 weeks you should have a "recovery week" where you drop your mileage.

You definitely need some cross training in there too.

If it were me, I'd focus on training for the half now. Take a week after your half to recover, then a week of easy runs, THEN start training for the full. You don't want to peak too early or you'll burn out or injure yourself.

 

[Keels]

Thank you for the suggestions.

@FFigawi I'm basically training for the full in Jan but I will also be doing the half in Sept. My goal was to try to up the long distance miles so I would be well prepared for the full and in the meantime it would also benefit my half that will happen sooner. I like your interval suggestions since right now I dont do my intervals as fast as I should and that's why I'm not getting a better run time.

Oh and as for the treadmill - I live in Houston so it will be tough to run outside now - almost deadly in my opinion.

@Ariel484 thanks for the info about the Hidgon plan - I'll have to check that out. As far as burnout goes ... well, I'm a loser so I don't have any thing to do and I've kind of fallen in love with running so I have lots of motivation at the moment.

Little late to the party - but I echo everything that @FFigawi and @Ariel484 have said. (Disclaimer: I pretty much listen to everything these two say, so there is that to consider ... but they are subject-matter experts!)

But only you know your body! I know what it's like to have a lot of free time for the whole running thing, but right now I can't imagine (mentally!) doing back-to-back 1/2s on the weekends here in Texas (be it indoors or outdoors).

Personally, I think you're doing too much of the same thing and that's why you're not seeing any improvement in your half time, especially if you're just doing the 13 miles on a treadmill. You have got to mix up your runs and you have GOT to get outside, even during the summer. I know that probably won't happen this week with the Tropical Storm, but you've got to mix up your workout or else your body is just going to get used to what it's doing and all those miles you put in every week are going to go to waste.

I'm in Fort Worth, so I'm in the same boat as you weather-wise and while I don't want to say "it's deadly to run outside" is a cop-out, it's just another of those running things you have to adapt and adjust to. It's not just the heat and humidity your body needs to adjust to. It's also the direct sun and the conditions and the terrain. If you do all of your training inside on a treadmill, you're not ready to face the ground elements (hard pavement, trail, rocks, hills, varying inclines), but you're also not prepared to be outside - it's all fun and games that you can do 13 miles on a treadmill in the A/C with a water bottle on your machine at all times and a towel over the handbar, but your system is in for a real shock when you get outside in the sun and elements. You sweat in places you never knew you could sweat. Your feet swell and suddenly your shoes or socks hamper your effort. Things like that.

 

[Z-Knight]

Thanks for all of the responses and advice - they were awesome. It really does sound like I'm overdoing it. I was mostly trying to lose weight and so I've been on major running kick since Thanksgiving, and started the Dopey focused training in Feb. I will drop one extra day from my runs so that I'm not pushing as much - it could be that my 1/2 timea are not improving because my legs are tired even though my body isn't.

Running outside I only do once or twice a month right now mostly because I am scared to hurt myself - like my knees or something, and figure the treadmill is even and cushioned so better for me. And now with the heat returning I didnt think that I would even do those couple of days, but I will be in a similar situation in Florida for the Dopey so better get used to it.

I'm glad I asked the experts and the more experienced runners here because I probably would have continued at my crazy pace and either bonked or hurt myself. Thanks for the warnings.

As for sweating in places I didn't know I could ... well, haha I sweat so much, there is no such place on my body. TMI?

 

[Keels]

I'm running the Jalapeno Half this Sunday. My training got thrown for a bit of a loop because of canceled flights and a prolonged stay out-of-town, but at least I've done all my runs outside since last Tuesday. For me, and my goals, right now I just care about conditioning and miles. So - if it calls for me to run 7 miles that day, I'll either run really early or really late. Or, I'll break the run up into two 3.5 runs outside that fit my (very open) schedule - which, like today, means one run came at the hottest part of the day. Is that the best solution? Probably not. But it's the solution that works for me. I'm a night owl in a neighborhood not super-conducive to long runs, so I have to come up with what works. Because I HAVE to run outside or else the miles just won't matter.

Whatever you do, just make sure all the miles count!

 

[zanzibar138]

So i have a question about these plans....im a new runner and i'm signed up for the Dumbo in sept and Dopey in jan. For training I follow my own plan that tries to mimic the eventua Dopey race weekend, so i run the following (mostly on treadmill).

Mon - off/rest
Tue - 10k with run walk intervals
Wed - 10k again
Thu - 10k at race speed (try to do it in at around 50 min)
Fri - 10k at easy pace
Sat - 1/2 marathon in 2 hrs
Sun - 1/2 again

I've been doing this every week aince February 1. I might be overdoing it a bit but I also plan on upping the Sunday run to at least 18 miles in the next month. So the thing I noticed is that even though I can do a 10k in 48 min, I can't seem to get my half under 2 hours. Should I be doing some larger intervals or maybe add more rest? Any suggestions? I really want to break 1:45 for the half and hopefully less than 3:45 for the full, but it seems like I'm best conditioned only for the 10k

I agree whole-heartedly with everyone so far. You're just asking for an injury with that plan (especially if you plan to keep it up until January). For a new runner to be doing those sorts of distances and times, you must be naturally VERY fit and athletic, so you're probably less prone to injury than most people, but every body has a breaking point. Every time you go for a run, the effort and the impact cause tiny tears in your soft tissue and even microscopic fractures in your bones. You need to give yourself time off in between big efforts to give your body a chance to heal itself, or else those tiny little issues (that you don't even notice) will compound and turn into serious pulls, tears or stress fractures, and you'll set yourself back for months.

I also agree that you need to get off that treadmill, especially for your distance runs. There is much more likelihood of repetitive strain injuries on the treadmill because there is no variation in your strides. Outside, you naturally use your body in different ways going uphill, downhill, crossing roads, on different terrain etc, not to mention your natural slight variations in pace, whether you specifically set out to do intervals or not. Also, be aware that it will be HOT for the Disneyland half weekend, so you need to get your body used to working outside in the heat and in the sun. The idea of training is to prepare our body for race day, and anything you might experience, be it heat, humidity, rain or snow!

You will probably find that your pace for the half naturally improves when you start training for the marathon. In the meantime though, there are plenty of training programs around for people looking to improve their time, which are devised by experienced and qualified people to include the right workouts, rest days, and even cross training for your level, to maximise your performance on race day. The right cross training can be important for injury prevention. There are heaps of running specific strength training programs out there that you can do on your non-running days. You should also always include one day of total rest (if you're really desperate to do something you could go for an easy walk or bike ride).

 

[almacdonald]

Thanks for all of the responses and advice - they were awesome. It really does sound like I'm overdoing it. I was mostly trying to lose weight and so I've been on major running kick since Thanksgiving, and started the Dopey focused training in Feb. I will drop one extra day from my runs so that I'm not pushing as much - it could be that my 1/2 timea are not improving because my legs are tired even though my body isn't.

Running outside I only do once or twice a month right now mostly because I am scared to hurt myself - like my knees or something, and figure the treadmill is even and cushioned so better for me. And now with the heat returning I didnt think that I would even do those couple of days, but I will be in a similar situation in Florida for the Dopey so better get used to it.

I'm glad I asked the experts and the more experienced runners here because I probably would have continued at my crazy pace and either bonked or hurt myself. Thanks for the warnings.

As for sweating in places I didn't know I could ... well, haha I sweat so much, there is no such place on my body. TMI?

Losing weight while SERIOUSLY training for a distance race is hard. Are you familiar with the term RUNger? It's not imaginary. I eat like a teenage boy when i'm running lots of miles.

 

[kelly 1]

Z-Knight. Think about doing some cross training. Doing the same thing over and over the body just gets into a rut. There is some very good advice on this thread. Yes you know your body, but the people giving you advice are experts in this field. I feel lucky to have them on the thread. I consider my self a new runner as well and have gone down this road of running myself miles and more miles. I ended up injuried , I now realize I need cross training. I was sent to a physio that is a tri athlete and she has taken me under her wing . I do spinning classes the instructor I have is a BMX Coach so she makes my spin classes to accent my weekly runs. I go to TRX training and they offer strength and conditioning classes. My hips and glutes have never been better, also core is strong. I also do pilates , plus I run 3 days a week outside. One run is a intervals this is not about mileage it is about effort. So what is making me better is lots of squats, lunges, kettle bells, and suspension of my own body weight, plus the core work. I know I will never be a fast runner but I am smarter now and respecting my body I am staying pretty injury free. I am just speaking from my heart to you, I don't mean any offended with my words. My saying to myself is running till a hundred!