OFFICIAL Jan 2011 Half Marathon, Full Marathon, Dopey or Goofy Challenge Thread

[cewait]

Really? I'm at the CR. I thought the monorail stopped running at 4am?

I understand the instructions say transportation stops at 4 am. I would never suggest pushing the bis window and will hit the 3:20 or earrlier bus to avoid the crush at 4. For the monorail it runs continuously from around 3 am through the entire day. I was a very skeptical of catching the BLT/CR monorail since it is the last of the local stops. Both mornings last year I walked onto a waiting train. The first morning was about 3:45-4 but Sunday was 4:20. I will caution you that for the 4:20 ride I had a one train wait at TTC then off to Epcot. From there I meat up with some friends for about 15 minutes then walked to the start. I was only in the corrals 10 minutes pre-race. The 10 minute earlier start this year will take away some ofthe buffer that I had in 2010.

 

[crashbb]

I understand the instructions say transportation stops at 4 am. I would never suggest pushing the bis window and will hit the 3:20 or earrlier bus to avoid the crush at 4. For the monorail it runs continuously from around 3 am through the entire day. I was a very skeptical of catching the BLT/CR monorail since it is the last of the local stops. Both mornings last year I walked onto a waiting train. The first morning was about 3:45-4 but Sunday was 4:20. I will caution you that for the 4:20 ride I had a one train wait at TTC then off to Epcot. From there I meat up with some friends for about 15 minutes then walked to the start. I was only in the corrals 10 minutes pre-race. The 10 minute earlier start this year will take away some ofthe buffer that I had in 2010.

Thansk so much! First hand knowledge is so useful (and prevents me from being on the 3am train!).

 

[WVUFan]

I'm a long-time lurkerand I'm running the Goofy. I had multiple injuries in late October- plantar fascitis, bone spur, and sprain. I have been in PT and I today ran 18 miles. Since Disney is flat, he told me I could run it!

My issue now is pacing. I still am not suppose to do speedwork, and I lost a lot of my speed. I was planning on running the full around 4:10 and run/ walking the half with a friend for her first half, but the PT only wants me to run as the plantar fascitis is worse when I stop running and start walking. Post injury, my long runs have all been right around 10:30 minute miles. Any advice on how to approach each race would be greatly appreciated.

 

[cewait]

I'm a long-time lurkerand I'm running the Goofy. I had multiple injuries in late October- plantar fascitis, bone spur, and sprain. I have been in PT and I today ran 18 miles. Since Disney is flat, he told me I could run it!

My issue now is pacing. I still am not suppose to do speedwork, and I lost a lot of my speed. I was planning on running the full around 4:10 and run/ walking the half with a friend for her first half, but the PT only wants me to run as the plantar fascitis is worse when I stop running and start walking. Post injury, my long runs have all been right around 10:30 minute miles. Any advice on how to approach each race would be greatly appreciated.

I would suggest running each race at training pace and in a manner very consistent with your recent training. When healthy I would suggest running the half fairly hard and the full at a lighter pace - the thought is you only get one race on fresh legs. Since injured I would keep to the 10:30 pace and shoot for a 2:15 half and then run until the need for walking on the full. The fear I would have with a heal (assuming) spur walking a significant distance in the half will aggravate the heal and create an even longer full.

Just my thoughts.

In the meantime, can you get assistance with an rx for a heal cup or other padded protection for you injured area? I would try a long run with that to see how you react to the new feel in the shoe. I would also look to ice the injury multiple times on Saturday and the walk it out throughout the afternoon.

Finally, I understand the no hills aspect of the doctor’s thoughts, but would he agree to up hill only? The thought is that 2-3 weeks of treadmill hill will help strengthen the back of the legs and is a great substitute for speedwork. It also forces a mid to forefoot strike pattern possibly saving the injury on race weekend.

 

[Bephus]

Finished my 15 this morning and have been thinking about recovery strategies for Saturday for the Goofy folks. Any secret weapons veterans of the Goofy can share with us newbies?
Right now my plan is to refuel asap (Endurox R4 recovery drink will be in my checked bag and I will grab a banana at the finish in addition to a bottle of sports drink). I am taking my car back to CBR (family will drive to finish to meet me) to take a shower and get into compression socks. We have a breakfast ADR at Tusker House so hopefully I will be hungry by then (10:15). I am then planning on slowly touring AK for a little while after bkfst and then going back to the room for a short nap around 1 or 2. We then have dinner at 'Ohana at 5. I want to go to Poly early to walk around the resort and stretch my legs after my nap. Is this a good plan? Any suggestions? I am getting so nervous and excited!

 

[cewait]

Finished my 15 this morning and have been thinking about recovery strategies for Saturday for the Goofy folks. Any secret weapons veterans of the Goofy can share with us newbies?
Right now my plan is to refuel asap (Endurox R4 recovery drink will be in my checked bag and I will grab a banana at the finish in addition to a bottle of sports drink). I am taking my car back to CBR (family will drive to finish to meet me) to take a shower and get into compression socks. We have a breakfast ADR at Tusker House so hopefully I will be hungry by then (10:15). I am then planning on slowly touring AK for a little while after bkfst and then going back to the room for a short nap around 1 or 2. We then have dinner at 'Ohana at 5. I want to go to Poly early to walk around the resort and stretch my legs after my nap. Is this a good plan? Any suggestions? I am getting so nervous and excited!

I think you have nailed most of it. I would make sure that the breakfast is you larger meal of the day and I would look to 'fat' load to some extent. It does not have to saturated fats but for one meal even saturated fats is not bad. The theory is that loading lipids will allow an easier use of them in the marathon. Lots of studies and I have fat loaded for the marathon week before.

The other not so public secret is to drink TART cherry juice. The Brits did a blind study published a couple years ago about the anit inflammatory properties of tart cheery juice. Drank 5 days pre-race and 2 days post race it seems to lower the effects of DOMS (delayed onset muscle soreness). I have found tart cheery juice at Publix near the outlet mall. It is int he health/organic section of the store. (Maybe I should not divulge the location - oops)

The last couple things I would offer would be a cool bath/dunk of the knees and ankles if you feel or have a recent hisotry of tightness or stiffness. Studies prove the benefit, though I only subject myself to that if I know I am having an issue.

Finally, in AK do stop and smell the roses. Take advantage of sitting situations and stretch out at least once every 60-90 minutes

 

[Bephus]

I think you have nailed most of it. I would make sure that the breakfast is you larger meal of the day and I would look to 'fat' load to some extent. It does not have to saturated fats but for one meal even saturated fats is not bad. The theory is that loading lipids will allow an easier use of them in the marathon. Lots of studies and I have fat loaded for the marathon week before.

The other not so public secret is to drink TART cherry juice. The Brits did a blind study published a couple years ago about the anit inflammatory properties of tart cheery juice. Drank 5 days pre-race and 2 days post race it seems to lower the effects of DOMS (delayed onset muscle soreness). I have found tart cheery juice at Publix near the outlet mall. It is int he health/organic section of the store. (Maybe I should not divulge the location - oops)

The last couple things I would offer would be a cool bath/dunk of the knees and ankles if you feel or have a recent hisotry of tightness or stiffness. Studies prove the benefit, though I only subject myself to that if I know I am having an issue.

Finally, in AK do stop and smell the roses. Take advantage of sitting situations and stretch out at least once every 60-90 minutes

Thanks Coach! I can always count on great advice from you! I will have to check my Publix to see if they have the cherry juice. How does it taste? Should I chase it or mix it with something, or is it yummy?
I typically have issues with my calves tightening up and I have RLS which adds to the discomfort, but the compression socks and moving help tremendously.
I will definitely be taking it easy at AK, picked it mostly for the trails and shows. I plan on abandoning my family early so I can have a quiet nap.

 

[cewait]

I will have to check my Publix to see if they have the cherry juice. How does it taste? Should I chase it or mix it with something, or is it yummy?

Tart is the only description. It tastes kind of concentrated as it has no added sugars. A bottle is usually two servings but I will kind of chug a bottle at a time. Never thought of mixing and am not really sure what would go well with it.

 

[rubato]

I've also heard and read that pomegranite (sp?) juice will do the same thing. ??????

 

[Maddykins06]

Having REALLY bad outside knee pain. I know it's my tight ITB, but what should I do? I have ice on it now & elevated. My DH will massage it later.

Last week 17 miles long run & both knees hurt, but I finished the run.
This week 11 miles, (was aiming for 19), but was in so much pain in JUST my left knee, I walked the an additional 4 miles home. Lots of hills for both runs.
Had to skip my mid-week runs for the past two weeks due to work.

Do I skip my 20 planned for next week to rest?
Or stretch, ice, elevate & massage all week? & hope for the best?

FREAKING OUT!!!!!

 

[Fellowship9798]

Having REALLY bad outside knee pain. I know it's my tight ITB, but what should I do? I have ice on it now & elevated. My DH will massage it later.

Last week 17 miles long run & both knees hurt, but I finished the run.
This week 11 miles, (was aiming for 19), but was in so much pain in JUST my left knee, I walked the an additional 4 miles home. Lots of hills for both runs.
Had to skip my mid-week runs for the past two weeks due to work.

Do I skip my 20 planned for next week to rest?
Or stretch, ice, elevate & massage all week? & hope for the best?

FREAKING OUT!!!!!

I've got about the same situation as you. Outside left knee pain and have been unable to complete my longest training runs. There is some advice on this a few pages back. For now I'm taking it easy and running less frequently and only until the point where I can feel something starting to get sore. This is my first marathon so my only real goal is to finish (although I had been on track for about a 4:00 time overall) so if I have to run/walk most of the course and end up walking in at the end I'll still have met the goal. If this is how it turns out, I can almost guarantee I'll be back the next year to try it again in better health.

I understand how frustrating this is as I've been working toards this for about 10 months now and to have it fall apart 4-5 weeks before is terrible.

 

[cewait]

I've also heard and read that pomegranite (sp?) juice will do the same thing. ??????

You know I have seen the pomegranite folks touting the antiinlammatory properties of their fruit but have not read a study. Will look


[ADDED] Wow, lots of pages with claims and a few studies...unfortunately the ones I read are funded by the Pomegranite industry or specifically POM. That does not take away from the efficacy of the study but does lead one to want to read the paper and not the internet version of the study. Will keep looking but in the mean time it does not seem to hurt and will burn belly fat, clean out arteries and several other claims.

Having REALLY bad outside knee pain. I know it's my tight ITB, but what should I do? I have ice on it now & elevated. My DH will massage it later.

Last week 17 miles long run & both knees hurt, but I finished the run.
This week 11 miles, (was aiming for 19), but was in so much pain in JUST my left knee, I walked the an additional 4 miles home. Lots of hills for both runs.
Had to skip my mid-week runs for the past two weeks due to work.

Do I skip my 20 planned for next week to rest?
Or stretch, ice, elevate & massage all week? & hope for the best?

FREAKING OUT!!!!!

SHOES! How new, how old, how many miles? A recent change in shoe styles or revision to the model?

Stretching? Do you?

Rolling?

Doctor? Have you seen one?

Here is what I suggest. Chalk up today as your one bad day in the race training series. We all have at least one bad day, for some it turns out to be race day. Follow your scheduled long runs from here to the end, do not think you can cram and make up today's run.

RICE Rest, do not run until later in the week or even until next weekend, Ice, you are now and comntinue tomorrow, Compression - it will make the area feel better during hte day, wrap with an ace bandage or get a knee sleeve, Elevate.....

I am not a fan of NSAIDs and running but this evening take a NSAID and continue on for a couple days. If the pain does not subside go to a doctor. Stop taking them a couple days pre-long run again. If you have pain next long run get to a doctor.

 

[Sarah_Rose]

The other not so public secret is to drink TART cherry juice. The Brits did a blind study published a couple years ago about the anit inflammatory properties of tart cheery juice. Drank 5 days pre-race and 2 days post race it seems to lower the effects of DOMS (delayed onset muscle soreness). I have found tart cheery juice at Publix near the outlet mall. It is int he health/organic section of the store. (Maybe I should not divulge the location - oops)

I do a lot of work with the Arthritis Foundation and they have fully embraced these studies and started recommending cherry juice for people suffering from R.A. It really seems to help with arthritis inflammation, and the CEO of the Pacific Northwest branch started bringing it as a post-long run drink following training when I was training with Joints in Motion for the Rock 'n' Roll Seattle marathon. I personally LOVE the taste of it - I don't think it needs to be mixed with anything, but if I'm just drinking it "recreationally", I sometimes mix it with soda water to make a cherry spritzer.

 

[WVUFan]

I would suggest running each race at training pace and in a manner very consistent with your recent training. When healthy I would suggest running the half fairly hard and the full at a lighter pace - the thought is you only get one race on fresh legs. Since injured I would keep to the 10:30 pace and shoot for a 2:15 half and then run until the need for walking on the full. The fear I would have with a heal (assuming) spur walking a significant distance in the half will aggravate the heal and create an even longer full.

Just my thoughts.

In the meantime, can you get assistance with an rx for a heal cup or other padded protection for you injured area? I would try a long run with that to see how you react to the new feel in the shoe. I would also look to ice the injury multiple times on Saturday and the walk it out throughout the afternoon.

Finally, I understand the no hills aspect of the doctor’s thoughts, but would he agree to up hill only? The thought is that 2-3 weeks of treadmill hill will help strengthen the back of the legs and is a great substitute for speedwork. It also forces a mid to forefoot strike pattern possibly saving the injury on race weekend.

Thank you for your help! I have heel cups, but I have not run in them. I will try them next week.

I will ask about uphill on a treadmill. I live in Pittsburgh and was told that they wouldn't have let me run the marathon here with my injuries.

Also, do they have ice anywhere in the finish area. I have already bought some of the ice packs that you shake to use, but they do not seem to be as cold as real ice.

 

[cewait]

Thank you for your help! I have heel cups, but I have not run in them. I will try them next week.

I will ask about uphill on a treadmill. I live in Pittsburgh and was told that they wouldn't have let me run the marathon here with my injuries.

Also, do they have ice anywhere in the finish area. I have already bought some of the ice packs that you shake to use, but they do not seem to be as cold as real ice.

I am thinking they are trying to prevent heal strikes from downs, but I would definitely defer to the doc.

I would keep the shaker ice for minor issues. You can stop just outside the med tent for an ice job. Most techs are excellent at wrapping a small ice bag to an injury.

 

[cewait]

I've also heard and read that pomegranite (sp?) juice will do the same thing. ??????

After a little research I will say probably. It's really hard to say exactly as the POM studies are all based on long term use while the cherry study was an event based study. In general the nutrients are similar so I would say it would not hurt.

 

[thndrmatt]

Guess who just registered under the wire for the full and snagged a cheap roundtrip flight Friday night laaaate into MCO through Sunday 5:30pm out of TPA...

Here's hoping military commitments don't pop up and ruin the fun... I have quite a streak going on the overpass...

 

[Sarah_Rose]

Guess who just registered under the wire for the full and snagged a cheap roundtrip flight Friday night laaaate into MCO through Sunday 5:30pm out of TPA...

Here's hoping military commitments don't pop up and ruin the fun... I have quite a streak going on the overpass...

Yay, Matt! But now it won't be a surprise to see your hat out there on Saturday morning, like last year!

 

[Maddykins06]

SHOES! How new, how old, how many miles? A recent change in shoe styles or revision to the model?

Stretching? Do you?

Rolling?

Doctor? Have you seen one?

Here is what I suggest. Chalk up today as your one bad day in the race training series. We all have at least one bad day, for some it turns out to be race day. Follow your scheduled long runs from here to the end, do not think you can cram and make up today's run.

RICE Rest, do not run until later in the week or even until next weekend, Ice, you are now and comntinue tomorrow, Compression - it will make the area feel better during hte day, wrap with an ace bandage or get a knee sleeve, Elevate.....

I am not a fan of NSAIDs and running but this evening take a NSAID and continue on for a couple days. If the pain does not subside go to a doctor. Stop taking them a couple days pre-long run again. If you have pain next long run get to a doctor.

Thanks Coach!!!!!

This my first marathon, so I am super nervous.

Shoes are two months old - Brooks Glycerin (same as I've had before)
Never did rolling.
Always stretched (but not so much w/ITB)
Calling doc tomorrow.
Will use bandage, ice & elevate. THANK YOU!

Last question.....
How's this for my plan? (depending on doctor's orders)
Dec. 17: 20 miles
Then start three week taper or rest Dec. 17, run Dec. 26 & just do a two week taper?

Karin

 

[Maddykins06]

I've got about the same situation as you. Outside left knee pain and have been unable to complete my longest training runs. There is some advice on this a few pages back. For now I'm taking it easy and running less frequently and only until the point where I can feel something starting to get sore. This is my first marathon so my only real goal is to finish (although I had been on track for about a 4:00 time overall) so if I have to run/walk most of the course and end up walking in at the end I'll still have met the goal. If this is how it turns out, I can almost guarantee I'll be back the next year to try it again in better health.

I understand how frustrating this is as I've been working toards this for about 10 months now and to have it fall apart 4-5 weeks before is terrible.

I'll look a few pages back to see the other info.
Hope yours gets better!
THANK YOU!