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

[TXHauntedMansionFan]

Count us as two more that are having heat related issues while training for the TOT race. Unfortunately, here in TX we have no problem getting to practice run in the heat! We are finding that it's really tough to get in a 5+ mile run when the daytime highs are anywhere from 100-105 this week.

Any advice on training in the heat would be appreciated. I supposed we could always run at 3 AM!

 

[Cripey]

Count us as two more that are having heat related issues while training for the TOT race. Unfortunately, here in TX we have no problem getting to practice run in the heat! We are finding that it's really tough to get in a 5+ mile run when the daytime highs are anywhere from 100-105 this week.

Any advice on training in the heat would be appreciated. I supposed we could always run at 3 AM!

my advice is to carry twice the amount of fluid you normally would, and have a towel handy for afterwards because you'll feel like you've just stepped out of a swimming pool. I'm in TX too and unfortunately can only get my weekday runs in right after work when it's absolutely blazing outside. If I could do it any other time I certainly would! During this time of year, I switch to my more customizable water belt and snap on 2 extra bottles. The big one that goes on my back carries regular gatorade and the 2 I add to the sides carry ice water...most of the water gets poured on my neck, arms and face throughout the run to cool me off some. Also, I've read that having a good pair of sunglasses to run in helps alot too so that your face can relax and not tense up from squinting...I always thought that seemed like a really small thing, but I've found it really does help to take some of the stress out of the run! Oh and don't forget to slow down! We can't expect to keep up the same pace in this kind of heat. That was a tough pill to swallow for me during my first year of summertime training...it was discouraging and I thought I was just going backwards instead of improving, but when winter finally rolled around, I bounced right back to my normal pace.

Good Luck...we're hitting triple digits today and I'm supposed to get a run in...dreading it already and anticipating LOTS of walking!!

 

[AnotherPrincess]

I find that with the heat I'm having to get up earlier and earlier. I got up at 4:30 on Saturday to beat the heat. I never would have thought I would ever have willingly gotten up at 4:30 on a Saturday when I otherwise had nothing to do to run 9 miles. But there I was. And I anticipate having to repeat that exercise over and over for the next few months.

 

[Terapin]

Hi all!

My training is going well, too. Yesterday I did a 17k hike. Mostly run, but some hiking because we got lost. It was only meant to be 11k! Was on my feet for about 3 hours, so about a 17 minute km all together. Some sections were very, very steep, and it was mostly in the forest, with some meadow. I fell down some of the steep sections, while trying to bunny hop down, but just on my bum. Felt like a very good workout. Definitely not flat terrain, or at all like road running, where I would have been ashamed at my time! My coach was very pleased.

Tonight is a totally different workout: on the track. I think we are doing 400 meter repeats working on my speed. It will end up to be about 5 miles in total. I'm working on getting under a 10 minute mile for 5k at least. I have a ways to go.

My goal for the 10 miler is still undecided - thinking about shooting for under 2 hours by several minutes. I am not a fast runner!

 

[hollieplus2]

I'm having a very hard time with the heat. I'm afraid to train on the treadmill and move outside for the race. I tried that a couple months ago and had to start my training all over again I just couldn't make the switch that easily.

I do my long runs on Sunday and it was over 100 degrees out. I got up early but it was still around 92-93 degrees and I just couldn't do it. I got 1 mile in and had to quit. My trails have no shade and it was just too hot. I'm going to try again tonight after the sun goes down. The temp will still be the same but maybe without the sun I can do a little better.

 

[OhioStateBuckeye]

Does anyone know if there is a time limit to purchase the After Party tickets for our guests?

 

[jeanigor]

Does anyone know if there is a time limit to purchase the After Party tickets for our guests?

If the quantity of tickets has not been reached by the expo, they may be available for purchase then.

 

[TiggerAllie]

I'm a bit worried about training for the heat, but I do appreciate that the race won't be in the sun. Ran the BAA 10K yesterday-it was already 72 oF at the 8AM start, with cloudless skies. The first 1.5 mi was great, as the streets were shaded, but once we had to run the long down-and-back in the sun, I could hardly keep the pace I wanted. Fortunately they had water stations every mile, so I could dump a cup over my head to cool off.

Unfortunately it was too hot to attempt to best my 58:30 time, but I did learn that I need to practice running in the heat-- and practice hydrating on my training runs. (I usually drink very little because it upsets my stomach.) Any suggestions??

With the DL half on Labor Day wknd and then the TOTTM, I'll need to be ready to make it much farther in the heat! Fortunately, while I'll run hard for a qualifying time in races at home, the Disney races are more about enjoying the race experience.

 

[poohbear8]

I'm another one who was up at 7:00am on Saturday to get my long run in. I do my weekday runs on the treadmill and only the long ones outside.

I have another question about training programs. I've been following Jeff's, but have been reading others tonight and they seem to have more days running. How do you know how many days to train? I got my time down to 15 min mile when I was training for the Royal Family 5k, but ended up running nonstop (no photos) at 13:40/mile which I wasn't really prepared for. (we just kept going and going) For the ToT, I plan to stop for the photos, so I know I need to get my speed up, but I am still confused on what is the best way to do this.

I just signed up tonight for a 10k at the end of July, so I have a month to get the speed up so I can submit that time. I feel so lost...

 

[Cripey]

I'm another one who was up at 7:00am on Saturday to get my long run in. I do my weekday runs on the treadmill and only the long ones outside.

I have another question about training programs. I've been following Jeff's, but have been reading others tonight and they seem to have more days running. How do you know how many days to train? I got my time down to 15 min mile when I was training for the Royal Family 5k, but ended up running nonstop (no photos) at 13:40/mile which I wasn't really prepared for. (we just kept going and going) For the ToT, I plan to stop for the photos, so I know I need to get my speed up, but I am still confused on what is the best way to do this.

I just signed up tonight for a 10k at the end of July, so I have a month to get the speed up so I can submit that time. I feel so lost...

Although I'm not speaking from personal experience on this one, from what I've read and have seen work for others is to do hill work to improve speed. If you aren't near any actual hills, bump up the incline on that treadmill. I'm sure there are some specific plans you could find on the web that would tell you exactly what to do, but that seems to be what works. When my bf was training for his full marathon last year and wanted to get faster, our trainer had him doing some crazy hill work twice a week...took almost an hour off of his time from the year before.

 

[Qltrgrl2]

I'm another one who was up at 7:00am on Saturday to get my long run in. I do my weekday runs on the treadmill and only the long ones outside.

I have another question about training programs. I've been following Jeff's, but have been reading others tonight and they seem to have more days running. How do you know how many days to train? I got my time down to 15 min mile when I was training for the Royal Family 5k, but ended up running nonstop (no photos) at 13:40/mile which I wasn't really prepared for. (we just kept going and going) For the ToT, I plan to stop for the photos, so I know I need to get my speed up, but I am still confused on what is the best way to do this.

I just signed up tonight for a 10k at the end of July, so I have a month to get the speed up so I can submit that time. I feel so lost...

Last year, after my first half marathon I read the book Run Less, Run Faster. Their training plan has you run only run three days a week, and cross train 3 days. The running days are very specific, with speedwork at a track one day, tempo run one day and long run the last day. It is a tough way to train, but the results for me were fantastic. I took nearly twenty minutes off my second half and was at 2:03 for my third. I still hope to go under 2 hours, so I am back at the track on hot summer days! Good luck.

 

[PrincessV]

Unfortunately it was too hot to attempt to best my 58:30 time, but I did learn that I need to practice running in the heat-- and practice hydrating on my training runs. (I usually drink very little because it upsets my stomach.) Any suggestions??

Two things I've found to be successful: 1. pre-hydrate - drink up 24-48 hours ahead with lots of water and some Gatorade/Powerade/Nuun/whatever. 2. If I take in 4ish ounces at a time while running, my stomach gets sloshy and crampy. Instead, I carry water and take little sips every third or so walk break. Keeps my tummy happy and me well hydrated!

How do you know how many days to train?

I think this is very much an individual thing. I know plenty of folks who can run 2 or 3 days in a row, but I can't; my aging joints and past injuries rebel if I run more than 3 days a week. Cross-training in between is fine, so long as I don't do anything high-impact.

Although I'm not speaking from personal experience on this one, from what I've read and have seen work for others is to do hill work to improve speed.

I'll attest to this one! I've definitely seen both my speed and strength improve with hill work. Not a ton of it - one every couple weeks has been enough to make a difference.

~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~

Another thought on beating the heat - I've tried getting up before sunrise (5am here) and, honestly, it's no more pleasant than going out shortly before sunset. The air here that early doesn't move, is super humid and still hot; summer temps rarely drop below 80 here. Late evening brings a nice sea breeze, which, if I can spend most of my run in the shade, is far more pleasant. But I suspect in other climates, getting out early would be good.

 

[Cripey]

Another thought on beating the heat - I've tried getting up before sunrise (5am here) and, honestly, it's no more pleasant than going out shortly before sunset. The air here that early doesn't move, is super humid and still hot; summer temps rarely drop below 80 here. Late evening brings a nice sea breeze, which, if I can spend most of my run in the shade, is far more pleasant. But I suspect in other climates, getting out early would be good.

My brilliant idea in yesterday's heat was instead of running right after work at the park near here that is intermittently shady, we could make the approx. 1 hour commute home and run there where my community's paths are almost completely shaded and maybe give the temps some time to drop...let's see...it was 106 when we left work and dropped all the way to 104 by the time I was home! great idea. Needless to say, it was awful. They say by the end of the week we should be back in the 90's, but honestly with the humidity, it doesn't really make a difference. I don't believe I've seen my face that shade of red ever in my life. No wonder the bikers/walkers/joggers passing me by were looking at me funny...they probably thought I was about to bite the dust at any minute! It's funny, I go through this at least for the first several weeks of summer training...it puts me in the foulest of moods and I curse like a sailor starting out the run (until I have to shut up because I can't catch my breath)...which my BF just thinks is HILARIOUS...which in turn does nothing for my mood. He was kind enough to run the first mile with me last night (probably just to count how many F-bombs I could drop)...I was doing 3 and he was out for 4...he took off at my walk break and caught back up with me for my last half mile or so and encouraged me for those last few minutes. And all I wanted to do was punch him

 

[John VN]

.......Another thought on beating the heat - I've tried getting up before sunrise (5am here) and, honestly, it's no more pleasant than going out shortly before sunset. The air here that early doesn't move, is super humid and still hot; summer temps rarely drop below 80 here. Late evening brings a nice sea breeze, which, if I can spend most of my run in the shade, is far more pleasant. But I suspect in other climates, getting out early would be good.

Living 1-1/2hrs south of PrincessV and 1.5 miles in from the Gulf, I find getting out at 3AM or a little later to be the best time to train. The air may be stagnant but there is less vehicle combustion gasses in it. It is also very quiet and peaceful.

 

[TiggerAllie]

Thanks for the hydrating advice. I don't do walk-breaks, but maybe I'll try just taking a small sip or two each mile. I was probably getting more out of dumping the cup of water over my head than the sip or two I would take during the race this weekend. Fortunately they had 6 well-spaced water stations for the 10K.

Hill workouts for increasing your speed; track workouts for increasing endurance. I know it seems counter-intuitive, but it really worked for me! A couple of weeks of adding 1 hill workout as a mid-week workout and the pace that felt "normal" for me dropped from 12min/mi to 10min/mi!

 

[poohbear8]

Well, I am in luck...I live on a steep hill! I guess that is why the high school cross country team runs my street each year! So should the hill be my workout or just a part of it?

Thank you everyone for the advice! I have never been a runner, but have always loved the "idea" of being one. I can slowly see progress. I was able to run outside today since it is actually cool and breezy. I pushed myself for fast jogs and ended up with an overall time quicker than I have ever done. I couldn't do it long term, but at least I was able to make it through the workout.

On the days I don't run, what can I do that won't stress my legs? I walk my dog every day for 2 miles min, even on the training days, so my legs are used to numerous steps each day. I need to loose weight, but it's not coming off yet, so I am focusing on just my training for now. It's all so new to me.

Qltrgrl2, thank you for the book reference. I will have to go look for it this week.

 

[Cripey]

Well, I am in luck...I live on a steep hill! I guess that is why the high school cross country team runs my street each year! So should the hill be my workout or just a part of it?

When my BF was assigned hill work, it was always in addition to the run he had scheduled that day. This was a fairly aggresive training program for a full marathon though, so I don't know how that would translate to what works for you and your expectations for your race. The best thing to do is probably research online or in some of the books others have suggested to figure out what would be a good fit for your training.

 

[TiggerAllie]

Active trainer (trainer.active.com) has a number of free plans that will give you a training plan to follow. I used the Sony Beginner Half Marathon plan for the Princess. Example of a hills workout:
"This is a run to be done on a hilly course, preferably one that rolls. Mix the hill workouts: some days, running strong on the up hills; other days, strong on the down hills; or just relax throughout the run and get used to running both uphill and downhill unless a specific workout is prescribed.
A 40 minute easy hilly run, running all the up hills slightly stronger is your exercise for today."

Their advice on cross-training:
"A few options for your cross training workout could include: taking a class at your gym, working out with a personal trainer, or performing a machine circuit. There are many ways to include resistance training in your life, find the one you enjoy the most and incorporate it into this workout.
For your workout today, you have the choice of a 20 minute easy run or cross training exercise."

 

[DisneyRunner2009]

Well, I am in luck...I live on a steep hill! I guess that is why the high school cross country team runs my street each year! So should the hill be my workout or just a part of it?

Thank you everyone for the advice! I have never been a runner, but have always loved the "idea" of being one. I can slowly see progress. I was able to run outside today since it is actually cool and breezy. I pushed myself for fast jogs and ended up with an overall time quicker than I have ever done. I couldn't do it long term, but at least I was able to make it through the workout.

On the days I don't run, what can I do that won't stress my legs? I walk my dog every day for 2 miles min, even on the training days, so my legs are used to numerous steps each day. I need to loose weight, but it's not coming off yet, so I am focusing on just my training for now. It's all so new to me.

Qltrgrl2, thank you for the book reference. I will have to go look for it this week.

I make any hill work my run for the day. The run usually lasts 45 minutes.

 

[annmarieda]

I need some advice on how to manage side aches. I notice if I drink much before I run I get a BAD one. Also, as I have been increasing my distance they are becoming more frequent. Am I just pushing too hard? Not going into the run hydrated enough?

Todays run... I went 4.28 miles in 53 minutes... including the warm up and cool down time. Obviously not quite where I want to be...but getting there I just think I was doing better today before my side ache really kicked in and want to figure out how to manage it. Running is new to me. Prior to signing up for the ToT 10 miler I was very inactive.

TIA