Official inaugural Tower of Terror 10 miler thread. September 29, 2012

[cewait]

I did my magic mile today. I was using Jeff's 1/2 marathon app and I don't like the way he did it. After the warm up, he had some jogging, then drills, THEN the magic mile. By that time I was worn out and the sun had come out more. I had to change my pace since I couldn't jog for a minute, which was frustrating. I so wanted to quit, but I kept at it, jogging when I could and walking the other times. In the end, I did the MM in 12:02, which is faster than I ran the 5k. So overall, I'm happy! I'm still slow, but faster than I was.

Go to the website and forget the app for this... You kind of need to understand his logic in doing these intervals... And that he does not prescribe a bunch of other activities.

Now congrats on the 12 minute mile. I remember the first time I ever ran a mile that fast and was elated. You know that this equates to about a 14:30 pace in the 10 mile event.... That will give you a great buffer on race day. However, I am betting that if you got rid of all the other stuff you may have run you MM faster.

Keep it up

 

[cewait]

My understanding is to do the fastest mile you can achieve using any combo of run/walk. I usually run 1/4 mile then walk 10-15 sec. Or you can use your usual run/walk ratio but run faster. The idea is that at the end of the mile you feel like you couldn't go much further.

Amanda

I agree that this is the preferred way to run one... But believe Jaff wants the runner to run a lap, walk 30 seconds or so then runto the lap mark and continue the run in this manner until you complete your mile.

I would counsel just keeping with your current interval if you cannot run a quarter mile straight.

 

[JCH]

Alright, I got my hotel for ToT (AS Music) and found out the DH can come with! I also made food reservations, and wanted thoughts.

I'm thinking of doing Kona Grill for a late lunch 1ish as I love the tuna sandwich on the pineapple bread. If I do that and then a light dinner at Earl of Sandwich, does that seem reasonable? In training, I tend to do turkey and avocado subs from either Subway or Jimmy Johns when I know I'm running at night, and that seems to work. We'll have a car, so maybe I'll just get my subway sub and keep it in the hotel fridge...

 

[MinnieDiva]

Did a 7 mile run yesterday. I've been having issues with both plantar faciatis and bursitis in my right heel. I've done it all...inserts, stretching, and finally broke down and had the podiatrist inject it. I had 4 blissful days of no pain. Sigh. The runs don't hurt, thankfully, just later on, but I'm now recommitted to my ice pack.

 

[jmv223]

I just had my 8 week post knee surgury check up, and although I'm doing great and have full range of motion and strengeth back, I'm only cleared for low impact exercise until he x-rays again in November.

I know disney doens't give refunds but does anyone know if they'd tranfer it to a later race or next year's TOT? I'm going anyway, sicne the airfare is paid for, and my kids will run it with my sister, but I hate to throw away $90!

 

[Disneychix]

I booked massages for Sunday afternoon for DH and me over the weekend! Now I'm getting excited!!

 

[hollieplus2]

I booked massages for Sunday afternoon for DH and me over the weekend! Now I'm getting excited!!

So did we!!!! I included my DS as well. (father/son package) He's running the 5k with DH and wanted to do something special for them too. Their race is just as important we are booked at Mandara not sure if that's at the swan or dolphin....can never remember.

 

[poohbear8]

I just had my 8 week post knee surgury check up, and although I'm doing great and have full range of motion and strengeth back, I'm only cleared for low impact exercise until he x-rays again in November.

I know disney doens't give refunds but does anyone know if they'd tranfer it to a later race or next year's TOT? I'm going anyway, sicne the airfare is paid for, and my kids will run it with my sister, but I hate to throw away $90!

I'm sorry you can't run in September! I don't know about the transferring the money, but I would call Run Disney and ask them and offer to send them a doctor's note. I have read that the Princess has in the past has allowed you to defer it, but it's not listed for the ToT. I would think there is a wait list, they would be willing to let you.


Coach: Thank you for the encouragement! I have watched Jeff's videos, and read over his website, and honestly am totally confused, since what he has on his website it totally different than the ToT training and the apps. Though the plans are working....I'm not sure I am getting the most out of it. Once I make it through the 10K, I might switch, but am not sure what to switch to. One min. jogging/running at that speed with the heat is about all I can do. If it gets hotter, I can only for about about 30-45 seconds. Ideally, for the ToT and maybe the Princess I would like to be able to jog for 2 mins, walk for 1. How do you work your way up to that?

 

[AnotherPrincess]

I currently jog for 3, walk for 2 on my shirt runs. Even at that, I'm just over 16 mm. For my long runs, I jog 1 walk 1 and I'm right around 17. I've found that as I increase my intervals on my shorter runs, I can also increase my longer intervals too. I tried 90 seconds jogging, a minute walking on Saturday for my long run but I couldn't do it. I had just gotten new shoes that day and they hurt bad. I took them back yesterday. I'll try my new new ones tonight. I'm doing a women's group on Monday nights. We increase running intervals by a minute each week. Tonight is 4 minutes. I'm anxious to see how I do with that.

 

[PrincessV]

I'm back from our WDW vacation and catching up... too much good information here to comment on it all, but I'm so appreciative of the questions, answers, thoughts, suggestions, accolades, etc.! Love these threads.

I did keep up my training at WDW and a thorough report is on my blog, but I mostly want to pass this along: putting in training runs on dead legs and an exhausted-by-Disney body isn't easy. I got it done and really did enjoy it, but wow - the heat, walking, standing, swimming, lugging around of luggage, inadequate sleep, etc. takes such a toll. I did my longest run yet there - 7.5 miles - plus two short runs and I'm still tired!

About the MM - I did one this weekend and I can see why Galloway recommends taking a few MM's, throwing out the slowest, and averaging the rest: I slept late, so got out later then planned, and it was brutally hot - there was a limit to how fast I could realistically push it, especially being so worn-out from WDW. I wound up with a 11:39, which certainly isn't bad, but it's slower than I know I can do under better conditions.

One min. jogging/running at that speed with the heat is about all I can do. If it gets hotter, I can only for about about 30-45 seconds. Ideally, for the ToT and maybe the Princess I would like to be able to jog for 2 mins, walk for 1. How do you work your way up to that?

I'm not Coach, but I've worked up to 1/2 mile run/ 1:00 walk intervals by keeping my walk portions at 1:00 and building up the run a little at a time. Say, from 1:00/1:00 for a few weeks to 1:15/1:00, to 1:30/1:00, etc. But only on short runs; long runs I do at whatever intervals feel best for my energy level and outside conditions. For my 7.5 mile I did 1:00run/:30walk and stuck to it until the last few miles when I skipped a few walk segments because I had some energy left.

As an aside, longer run intervals don't necessarily mean a faster run. I'm a pretty consistent 12:30-12:45/mile average pace, whether I'm doing :45run/:30walk or 1/2 mile run/ 1:00 walk; I run faster with shorter run intervals, slower with longer ones, so it all evens out. The big difference is in endurance - I can go longer more comfortably by easing back on the length of my run intervals, which is why I use shorter ones for long runs. YMMV, of course, but that's been my experience so far.

 

[cewait]

Coach: Thank you for the encouragement! I have watched Jeff's videos, and read over his website, and honestly am totally confused, since what he has on his website it totally different than the ToT training and the apps. Though the plans are working....I'm not sure I am getting the most out of it. Once I make it through the 10K, I might switch, but am not sure what to switch to. One min. jogging/running at that speed with the heat is about all I can do. If it gets hotter, I can only for about about 30-45 seconds. Ideally, for the ToT and maybe the Princess I would like to be able to jog for 2 mins, walk for 1. How do you work your way up to that?

I'm not Coach, but I've worked up to 1/2 mile run/ 1:00 walk intervals by keeping my walk portions at 1:00 and building up the run a little at a time. Say, from 1:00/1:00 for a few weeks to 1:15/1:00, to 1:30/1:00, etc. But only on short runs; long runs I do at whatever intervals feel best for my energy level and outside conditions. For my 7.5 mile I did 1:00run/:30walk and stuck to it until the last few miles when I skipped a few walk segments because I had some energy left.

As an aside, longer run intervals don't necessarily mean a faster run. I'm a pretty consistent 12:30-12:45/mile average pace, whether I'm doing :45run/:30walk or 1/2 mile run/ 1:00 walk; I run faster with shorter run intervals, slower with longer ones, so it all evens out. The big difference is in endurance - I can go longer more comfortably by easing back on the length of my run intervals, which is why I use shorter ones for long runs. YMMV, of course, but that's been my experience so far.

This nails it fairly well. It is all about building endurance on the run. First of all, in the heat one must slow up. You simply out run your ability to cool. That is evidenced through your heart rate increasing and your ability to speak on the run starting to diminish. So understanding that 30 seconds a mile slower in a 80F summer run can be regain than 30 seconds once the temps are in the mid 60's.

Saying this. Take where you are on your run/walk interval and add 15 -30 scones per run period on your next short run. Do that for a week or so then add a little more time. Before long, you will find your next run/walk sweetspot

 

[PatsMinnie]

Hello all! After running the Princess 1/2 5 months ago, I'm excited about the TOT 10 miler coming up. I'm new to DISboards and was excited to find you all. I apologize if this was previously mentioned, but does anyone expect to dress up as a villain for this race? It's so easy to do princess, but villains, I feel, require more creativity and more non-runner friendly material...

 

[wdwprncess77]

Hello all! After running the Princess 1/2 5 months ago, I'm excited about the TOT 10 miler coming up. I'm new to DISboards and was excited to find you all. I apologize if this was previously mentioned, but does anyone expect to dress up as a villain for this race? It's so easy to do princess, but villains, I feel, require more creativity and more non-runner friendly material...

I'm don't post much but had to reply. I am having a maleficent costume made for this event. I cannot wait to wear it. Villains are my favorite and I feel with the night race it's a perfect opportunity to be a little villainous! So my vote is YES! To villains.

 

[minniebeth]

PrincessV, I think I passed you on the CBR running trail early on a Thrus. am.~ is that when you ran?

I didn't sleep the previous night so decided to get up around 6am and check out the running path. It was such a strange feeling, like I was being pushed to do something I really didn't want to do by my subconscious. I was so glad I did because that was one of the neatest Disney resort experiences I had... it was soooo pretty! and quiet and peaceful. It was such a beautiful experience, I'll treasure always!

We also stayed at Art of Animation and Fort Wilderness. I did another run from AoA to Pop Century. DH ran through Fort Wilderness down to the Wilderness Lodge. I really wanted to go do that run too but we tent camped and my air mattress went flat that night. I could barely walk in the am so I passed.

We were gone for 10 days (used Hard Rock Hotel's gym after that)and I did ok with training, not great, but I'm proud of what I did do.

Princess V, I love reading your blog too, it's motivating and encouraging!

 

[DisneyRunner2009]

Glad to hear you guys are keeping the running paths, at WDW, warm for me.

 

[Terapin]

I wish I could follow the Galloway intervals (I think). I'm in a running 'class' with at the Running Room in their Half Marathon group and we run 10:1 intervals on our long runs and no walking for our shorter 'steady' runs and tempo runs.

I wonder though how well that interval serves me - that is the question I guess, huh? We usually do a short warm up and then hit our miles. I am usually quite tired at the 3km mark of any run, long or short, but then after I pass that (sometimes with a bit longer than 1 minute walking interval) I get my second wind and finish strong, often running a negative split on my runs. I *always* finish running, and feel good at the end. So maybe the long intervals are ok for me? And is it being warmed up or V02 max stuff that kicks in for me to feel better on the second half of a run than the first half?

I am committed to running the 10:1 intervals for the duration of the training course, which finishes in October when I have a half marathon. Of note, we get up to 8k steady runs and I think 6k tempo runs which are run with no walk breaks at all. But I am wondering what to do to prepare for the Half/Full combo after that when I can do what I like. Should this question be in the Marathon Weekend thread?

I am currently most comfortable running between 7:00-7:30 a km. My longest run to date has been 11k. I do between 25-30km a week right now. I will be working up to a long run of 18km by end of September. I run 5 days a week (of different paces and distances), and try to do biking cross training, and core and weight work outs a few times a week. I am overweight but losing and my current BMI is 31. My only physical issues are slightly sore knees that seem to come and go (femoral patellar syndrome dx'd) that are considered mild (have had xrays and ultrasounds) and some foot pain that is very mild as I am completely flatfooted and my second toe is wonky forcing my big toe to overcompensate. Have seen sports med doctor. Working on strengthening glutes and increasing foot strength and flexibility. With higher mileage I get mild shin pain caused by tight calves which I roll out).

Any advice anyone on the intervals, or thoughts on what I have written? Thanks in advance!

 

[annmarieda]

I have the opposite problem here. It MIGHT hit 70 today. While I know most of the country is baking, wearing jeans and sweatshirts in the summer just stinks. I'm contemplating running this afternoon about 4pm. So that it might actually be warm. I'm a bit worried about running during the race, but I fully intend on bringing my hydration pack with me and am thankful the race is at night!!

Oh I love the cooler weather and don't do well when it is up over 65. I know... only 65 and I am dying... how ever will I manage florida heat? I guess I just keep praying that the night time race will mean cooler temps.

Yes! It has been perfect running weather here in the mornings, hasn't it? Yesterday I got in my 6 miles (personal longest distance!) and I felt like I was on top of the world! Finished in 1:11:32, so I barely squeaked in under my 12"/m goal! It felt so good!

I have been going out in the morning too and it has been nice..but temps the last few days have been a bit warmer. I am going to have to pay special attention to the morning forecast for tomorrow.Sat, I just broke that 6 mile mark myself!! Including my warm up and cool down time I averaged just over 12 minutes/mile. I am hoping tomorrow will be slightly better.... my best time was just under 12... so I am hoping for that again. However, if temps are more than 70 I am sure I will be slower.

 

[DrMomof3]

I did my 1st Magic Mile of this training cycle and was thrilled with my 9:39! Even better since it was already 75F and very humid.
I signed up for Galloway's e-coaching last month (I'm training for my 1st Goofy) and it's been great so far. I think I needed a little more direction and accountability. I haven't missed a run since I signed up!

Amanda

 

[jeanigor]

Hello all! After running the Princess 1/2 5 months ago, I'm excited about the TOT 10 miler coming up. I'm new to DISboards and was excited to find you all. I apologize if this was previously mentioned, but does anyone expect to dress up as a villain for this race? It's so easy to do princess, but villains, I feel, require more creativity and more non-runner friendly material...

The thought has crossed my mind. But the villains aren't known for light or comfy clothing. I don't want to over heat just because I want to look snazzy.

 

[Lynn57]

Hello all! After running the Princess 1/2 5 months ago, I'm excited about the TOT 10 miler coming up. I'm new to DISboards and was excited to find you all. I apologize if this was previously mentioned, but does anyone expect to dress up as a villain for this race? It's so easy to do princess, but villains, I feel, require more creativity and more non-runner friendly material...

Hi and welcome to the Dis!!! At this point I think I'm going to be Ursula. My friend is going to make me a tutu with tentacles coming off of it, and I think I'm just going to wear a purple tank top. Trying to find something lightweight where I can wear my typical running clothes is the most crucial to me.

You could always do a tank top with a phrase like, "Off with their heads!" on it and dress in that character's colors. Cruella deVille would be fun too. Good luck and see you at the race!