OFFICIAL January 2012 5K, Half Marathon, Marathon, Goofy or Dopey Challenge Thread

[joan4mickey]

Do many people shout "God save the queen" just before mile 25?

 

[pilk]

Thanks Coach,

Due to the weather earlier in the week my schedule got delayed. So, I ended up doing a 5M on Friday and after posting earlier decided to go for another this morning. After looking at the weather I thought today was going to be a better day for a run instead of Sunday. Even though the winds are blowing at 50km/hr gusting to 70 km/hr. Of course it was great with the wind to my back but the return run was straight into the wind. Even with that and the run yesterday my time was only off by a few seconds.

Now to your questions: My legs have been feeling good after the runs, long runs included. I stretch and do the cold water bath immediately after all my runs and it seems to be working. I generally don't end up sitting much during the day and try to keep moving. That will be my plan in WDW as well with the bonus of pushing my DW around in the wheelchair.

On the Galloway plan the longest run is 14miles. The plan for the long runs is next weekend 11miles then adding 1.5miles everyother week with the longest being the 14 miles on December 17. So there is room to add another mile or two before the race.

I guess really other than following his plan in regards to the long runs, I don't follow the plan to well. I generally do a longer distance or time on the short days without going to far or to long.

Thanks for the input,
Jon

 

[cewait]

Do many people shout "God save the queen" just before mile 25?

Nope, not here. It's actually IRONIC that Disney's Mile 25 is in the area of Great Britain in the World Showcase. I am usually wondering if I slowed up a bit so I passed after 11 AM, could I grab a pint

 

[goofyinohio]

Do many people shout "God save the queen" just before mile 25?

Not sure I've heard that one but I'd bust out laughing if I did. Similar to what I did when I just read your comment.

 

[joan4mickey]

Not sure I've heard that one but I'd bust out laughing if I did. Similar to what I did when I just read your comment.

Well there is history behind that quote...length of a marathon and changing it to in the 1908 Olympics so it finished in front of the Royals.

 

[goofyinohio]

Well there is history behind that quote...length of a marathon and changing it to in the 1908 Olympics so it finished in front of the Royals.

Yes yes yes I've heard the quote and the story but just not at mile 25 of the Marathon. Lol

 

[cj9200]

DD had her first timed 10K today. Don't have the official result yet but the clock said 59 minutes and change when she crossed. Any idea what the corral placement would be for her in the half?

 

[John VN]

DD had her first timed 10K today. Don't have the official result yet but the clock said 59 minutes and change when she crossed. Any idea what the corral placement would be for her in the half?

I was in corral B this past January in the half with a walking 9:36 pace from the 8.3 mile part of last year's W&D. Corral C for the full the next day.

 

[cewait]

I was in corral B this past January in the half with a walking 9:36 pace from the 8.3 mile part of last year's W&D. Corral C for the full the next day.

DD had her first timed 10K today. Don't have the official result yet but the clock said 59 minutes and change when she crossed. Any idea what the corral placement would be for her in the half?

A solid B if not A corral.

 

[UNCBear24]

Is the only way for marathon spectators to get to MK, is for them to take the bus to Epcot with the runners and ride the monorail from there? That sounds like a long time of waiting to me.

Dave

 

[cewait]

Is the only way for marathon spectators to get to MK, is for them to take the bus to Epcot with the runners and ride the monorail from there? That sounds like a long time of waiting to me.

Dave

Yes and no. If you are spending on Disney or Race transportation and are not staying on the monorail, that is the only way. Other options include waiting until 6:30ish at the resort and then catch the Marathon bus epcot and monorail to MK. The race material says 7 am and some resorts may be 7, but the race tries to resume basing as quickly as possible. The risk of waiting til buses resume is that if your runner is faster than a 12-13 minute a mile runner you stand a huge risk of missing them. The runner pacing used to be a little quicker but the wave starts put the faster runners further out prior to the marathon busing resuming. The next option is to hail a cab from your resort. They can drop spectators at the TTC. Usually, you can split the fare with a full cab if you keep your eyes and ears open. Finally, if you have a car, you could drive to the MK parking lot. This is the least preferable option as your car is locked in the lot or be stuck in severe traffic if you try to take the car back to Epcot or your resort (hope this made sense... the issue is that the race blocks the normal parking exit and the auxilairly exit is on a road that will back up from traffic on World Drive.

My main spectator will hail a cab as her primary means of getting to the TTC since the waves put me across the line 20 minutes earlier than the old days..

 

[ludari]

I'm so excited to be off the injured list. Training will resume on Monday after taking off six weeks.

 

[cewait]

I'm so excited to be off the injured list. Training will resume on Monday after taking off six weeks.

You will be surprised at how 'tough' it may feel as you take off on Monday, but will soon realized that you really did not lose all that much. Just take it slow and easy and take 3 weeks or so to get back on your training plan.

 

[Dagny]

Nope, not here. It's actually IRONIC that Disney's Mile 25 is in the area of Great Britain in the World Showcase. I am usually wondering if I slowed up a bit so I passed after 11 AM, could I grab a pint

That is awesome (and actually a wonderful idea, LOL)!

 

[Disney Yooper]

I am following the MFM plan for walking/running the marathon. My goal is just to complete in under 16 minute miles. I did the Inaugural Princess Half in about 14-1/2 minute miles.

I am a little behind in my long distance training due to life getting in the way. I am committed not to miss any more. In my weekly short runs, I am able to do 15-1/2 minute miles (that is between 3-3.25 miles). Today, I did 12 miles and did about 17-1/2 minute miles. My last 6 miles were faster than my first 6 after I got a rythym. I do 4 minutes walk, 1 minute run right now. That worked well for the Princess Half.

My plan is to get back to the regular MFM plan and do 16 miles next week-end and then stay on plan. Does that sound reasonable? Is it still possible for me to get down to under 16 minute miles for the full marathon if I don't miss any more training?

 

[ironz]

I am following the MFM plan for walking/running the marathon. My goal is just to complete in under 16 minute miles. I did the Inaugural Princess Half in about 14-1/2 minute miles.

I am a little behind in my long distance training due to life getting in the way. I am committed not to miss any more. In my weekly short runs, I am able to do 15-1/2 minute miles (that is between 3-3.25 miles). Today, I did 12 miles and did about 17-1/2 minute miles. My last 6 miles were faster than my first 6 after I got a rythym. I do 4 minutes walk, 1 minute run right now. That worked well for the Princess Half.

My plan is to get back to the regular MFM plan and do 16 miles next week-end and then stay on plan. Does that sound reasonable? Is it still possible for me to get down to under 16 minute miles for the full marathon if I don't miss any more training?

Is it possible for you to bump up your ratios towards the running side of things? Either walk 4/run 2 or walk 3/run 1? That would help a lot, I bet, and still allow plenty of recovery time in between the runs.

Try this calculator and play with the numbers:
http://www.coachdino.org/runwalk.htm#finishtime

 

[cewait]

I am following the MFM plan for walking/running the marathon. My goal is just to complete in under 16 minute miles. I did the Inaugural Princess Half in about 14-1/2 minute miles.

I am a little behind in my long distance training due to life getting in the way. I am committed not to miss any more. In my weekly short runs, I am able to do 15-1/2 minute miles (that is between 3-3.25 miles). Today, I did 12 miles and did about 17-1/2 minute miles. My last 6 miles were faster than my first 6 after I got a rythym. I do 4 minutes walk, 1 minute run right now. That worked well for the Princess Half.

My plan is to get back to the regular MFM plan and do 16 miles next week-end and then stay on plan. Does that sound reasonable? Is it still possible for me to get down to under 16 minute miles for the full marathon if I don't miss any more training?

Is it possible for you to bump up your ratios towards the running side of things? Either walk 4/run 2 or walk 3/run 1? That would help a lot, I bet, and still allow plenty of recovery time in between the runs.

Try this calculator and play with the numbers:
http://www.coachdino.org/runwalk.htm#finishtime

WIth just a snapshot I am a little concerned about jumping form 12 to 16 in a week then following the plan. I would rather see you not have all the long runs rather than jumping into a plan that may be 20% too far.

Without a little more data, I would say back off the 16 to around 14. Then start to merge into the plan. If you come up a little short on the longest run, you will still be fine. Jumping too far too fast can open up the injury monster. Maybe try to merge into the MYM over a 3 - 4 week period. I would say that you will be OK as long as you get in tot he 16-20 mile range at least once. Remember the mental games you had to play to get to those distances and use them on race day.

I also like the idea of playing around with run walk intervals. Though I am really a believer in starting the race off faster than a training run. So if you are training at a 17:30, the really equates to a race day 15:30. That does not give a lot of buffer for photos, bathrooms, or needs a break. Your target in the WDWM is literally getting to Mile 13 in the 16 minute window. Once there, most of the pressure is off. (for those who are not aware, you leave public roadways at mile 23 or the point where you enter the backstage portion of DHS. Once off public roads, the sweeper pressure is a little less.

Also, weather plays a small role on race day. For the most part, the race day weather will be cooler than it is now across the country; with the exceptions of where a font has just past. Only once in every 3-5 years does Disney have a sweltering race day.

So a long way of saying....

Take it easy getting back onto the long runs.

Intensify the short weekday runs (OK did not say that above but make the week day runs hard to very hard.

Play with the run walk ratio

Know that race on race day you will run just a little faster. All you must do is get through Mile 23 to avoid the sweeper.

 

[Disney Yooper]

Thanks for the help to both of you.

I was concerned about jumping to the 16 from 12 which is why I asked for advice. I'll do the 14 miles (instead of 16) as suggested and look what I can do for the future weeks to ease into the plan.

I probably could have done the 3/1 ratio but I was worried about overdoing. I had quite a bit left at the end so will work to do a 3/1.

I have been improving my week-day times every week so I'll keep working on that as well.

Thanks again!

 

[runningmomof5]

Had my first real run since my heel injury and there was nothing "real" about it. It was actually very disappointing! 15/min mile pace (I am usually at 13),no energy whatsoever and started feeling pain in my right heel instead of my left this time. Trying hard to stay positive but it ain't easy. I have to admit that I was stupid and did everything that a runner shouldn't do: didn't fuel up enough, not properly hydrated and tried new shoes for the run. My fault.

I also looked at the updated course map on the Marathon website and it still shows that we wouldn't be going by the Yacht Club/ Beach Club resorts. Is that a mistake that they will eventually correct or have they changed the course for good?

Hope everyone else had great long runs this weekend

 

[cewait]

Had my first real run since my heel injury and there was nothing "real" about it. It was actually very disappointing! 15/min mile pace (I am usually at 13),no energy whatsoever and started feeling pain in my right heel instead of my left this time. Trying hard to stay positive but it ain't easy. I have to admit that I was stupid and did everything that a runner shouldn't do: didn't fuel up enough, not properly hydrated and tried new shoes for the run. My fault.

I also looked at the updated course map on the Marathon website and it still shows that we wouldn't be going by the Yacht Club/ Beach Club resorts. Is that a mistake that they will eventually correct or have they changed the course for good?

Hope everyone else had great long runs this weekend

First hang in there. It is not uncommon to have issues the first time out from an injury. The best advice I can give is to not extend to a longer mileage next week, rather, stick with he same mileage as this week. One word of caution. It is very common to injure the opposite leg when dealing with a smaller original injury to the other leg. Ice and take it easy fora day or two.

As far as pace, you are better off going slower than you really feel like you should be capable of in the first 2-3 post injury long runs. While the cardio system does not lose wall that much in a month, you will lose enough that one should slow up at least a couple minutes a mile until the system also recovers.

The map is incorrect. This has been verbally confirmed. If has run or driven Epcot Resorts Blvd a few time you understand that there is no entrance Cast member or otherwise from the street into Epcot.

Here is a map of the marathon. http://www.mapmyrun.com/routes/fullscreen/516484/

Hang in there. You will be ready in no time