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

[Rupert B Puppenstein]

Hi there!! ::waving frantically:: I just signed for up the 1/2. I AM SO EXCITED!! My medal needs a friend.

Congratulations!! That is exactly why I keep running. Okay...that and the medals are so fancy I can't resist. The moment they start designing ugly medals, I will finally get a break.

 

[marathonmommy]

My email from Run Disney about 5k packet pickup

That's good! I misread and thought you were referring to the half. Have fun!

 

[Saylan]

Is anyone else trying speedwork for the first time and finding it horribly confusing? I want to speed up and I'm struggling with the hows and whys of speedwork along with what programs/strategies to try.

 

[jmasgat]

Is anyone else trying speedwork for the first time and finding it horribly confusing? I want to speed up and I'm struggling with the hows and whys of speedwork along with what programs/strategies to try.

I'm not new to speedwork--its is a formal part of the training plan I follow and is very specific in terms of the distances and paces I need to do each week.
(I use plans from the book Run Less, Run Faster)

But that said, you can still try some speedwork without having it be too complicated. A fairly simple way to start is to do 1/4 mile repeats at a pace equivalent to what you would run a 5 or 10 k. Rest for 1/4 mile between each. Try to do 5 repeats. Watm up first by running easy for 10 minutes or so and cool down afterwards for the same.

Tempo runs--a few miles done at slightly less than 5-10k pace are also helpful. (that's my second weekly run workout)

Check out the Hal Higdon plan at the link below. I think it gives a fairly simple explanation and example of how to incorporate into a training plan. And there is still time to do it. Just start with beginning intervals/tempo runs.

http://www.halhigdon.com/halfmarathon/inter.htm

Maura

 

[FireDancer]

Is anyone else trying speedwork for the first time and finding it horribly confusing? I want to speed up and I'm struggling with the hows and whys of speedwork along with what programs/strategies to try.

That isn't an uncommon dilemma. I was always a speed guy in my youth and didn't become a distance buy until 2005 so I always had a track background to fall back on.

I do speedwork mostly on the track now doing repeats but Fartleks are also a good tool. On the track I start with a warm up. After the warm up I start with the longest distance repeat I am going to do that day and work down. I either start with 800's (twice around a metric track) or 1K repeats if I am going to do a 5K broken down into 5 intervals.

I personally do each repeat as fast as I can as though I am in a race. That means I go as fast as I can for the first 800 or first 1K and try to finish as fast as I can. I rest for a minute or two and repeat. The subsequent repeats of the same distance are usually close in time to my first but almost always at least a tiny bit slower. That is ok, I am working on my fast twitch muscles, VO2 max, and lactic threshold and not really on the times per se. Those three things will decrease my times in a distance race.

I always try to finish my session with 100 repeats since that was my strength and had I actually run track I probably would have done quite well in them. I try to finish with at least one 11 second 100m at the end of the track session.

Fartleks are a good tool to start with before transitioning to the track. They are basically distance runs with high speed variances. Lets say you do a 3 mile fartlek. You start out at a slightly slower than normal pace and after half a mile or so you increase the pace to something faster than your race pace for about 800 meters or so. You then slow back down to a recovery pace for a little while and then ramp it back up again. I try to include at least a couple flat out sprints into the fartlek and never slow to anything less than a recovery jog.

Everyone does different speed work but this is what I use. Good luck.

 

[Dr.Girlfriend]

Question for those of you who are local: where do you end up parking the day of the race? Someone mentioned that staying at a resort is ideal, but we literally live behind the parks and I don't know if trying to drive and park would be better...

 

[FireDancer]

Question for those of you who are local: where do you end up parking the day of the race? Someone mentioned that staying at a resort is ideal, but we literally live behind the parks and I don't know if trying to drive and park would be better...

If you are going to drive park at Epcot but get there early. If you can get a cheap room with an AP or resident discount you could stay there only Friday night and take advantage of the transportation. Look at it as a whole experience as opposed to just a race and spread it over two days.

 

[orlandothebeagle]

Hey guys, strange Q, anybody ever cruised on independance of the seas, just wondering what the running track is like?

 

[Dr.Girlfriend]

If you are going to drive park at Epcot but get there early. If you can get a cheap room with an AP or resident discount you could stay there only Friday night and take advantage of the transportation. Look at it as a whole experience as opposed to just a race and spread it over two days.

Good idea - I think I'll have to find a roomie though. Taking the family and staying in the same room would be a bad idea The kids would never go to sleep.

WHO NEEDS A ROOMIE?

 

[daleed77]

I just did the Wine & Dine Half and had lots of fun. So now I need to make a big decision... Do I:

1. Sign up for the Chip & Dale Marathon Relay. OR
2. Change training plans and try my first marathon.

I believe I have time to train for a full marathon, but I really want that chipmunk medal. Oh, the decisions!

Dale

 

[Rupert B Puppenstein]

I just did the Wine & Dine Half and had lots of fun. So now I need to make a big decision... Do I:

1. Sign up for the Chip & Dale Marathon Relay. OR
2. Change training plans and try my first marathon.

I believe I have time to train for a full marathon, but I really want that chipmunk medal. Oh, the decisions!

Dale

I say go for the Marathon. I did my first Marathon this year after doing the Princess and DL Half in 2010. Although it was more of a test of endurance than I had expected, it is a huge accomplishment!! I am doing the Goofy this year, and really love that Chip and Dale Medal but we can't do the relay. Depends...are you really interested in the Chip and Dale Medal or for the next challenge?

 

[John VN]

I just did the Wine & Dine Half and had lots of fun. So now I need to make a big decision... Do I:

1. Sign up for the Chip & Dale Marathon Relay. OR
2. Change training plans and try my first marathon.

I believe I have time to train for a full marathon, but I really want that chipmunk medal. Oh, the decisions!

Dale

If the W&D 1/2 was just an easy walk in the park, and you have a good base so far, go for it. Just understand that the jump from 13.1 to 26.2 can be daunting and the training does produce injuries for many runners not fully prepared. Good luck.

 

[FFigawi]

I just did the Wine & Dine Half and had lots of fun. So now I need to make a big decision... Do I:

1. Sign up for the Chip & Dale Marathon Relay. OR
2. Change training plans and try my first marathon.

I believe I have time to train for a full marathon, but I really want that chipmunk medal. Oh, the decisions!

Why not run the half on Saturday and the relay on Sunday? That'll get you a chipmunk medal and the special Donald medal for the 15th anniversary.

 

[Fellowship9798]

Just getting reaady to head out of town for a weekend trip with the family. I'll be running the Victoria, BC Marathon on Sunday as part of the lead up to the Goofy Challenge in January. I've been generally quite healthy through the training so far but just this morning the area behind my right knee was sore. I skipped my last short run today and will hope that it was just something out of the ordinary as it feels fine now.

Anyway, I'll report back after the weekend (and some Canadian Thanksgiving turkey).

 

[John VN]

Just getting reaady to head out of town for a weekend trip with the family. I'll be running the Victoria, BC Marathon on Sunday as part of the lead up to the Goofy Challenge in January. I've been generally quite healthy through the training so far but just this morning the area behind my right knee was sore. I skipped my last short run today and will hope that it was just something out of the ordinary as it feels fine now.

Anyway, I'll report back after the weekend (and some Canadian Thanksgiving turkey).

Good luck with the marathon.

Don't head out too fast or your might aggravate your knee right at the get-go.

 

[Tinkerboy00]

We have our first full in three weeks! I'm not feeling very prepared though. Our longest run to date has been 16miles.

We are about a week behind in training because the in laws visited, and were pissy and not understanding about waiting for us to get our run in. They wanted to get their sightseeing started early, so we skipped our run.

Plus, on top of that, I've been sick all week and have not run at all. Our next long run was supposed to be tomorrow (18 miles) and I now have to work and dont have the time to get it in until Monday. Which means I'm running it by myself. SIGH!

So we have an 18, then next weekend is our 20 and then we start scaling back. I had a time goal for my first marathon, but now I'm hoping to just finish it standing up at this point.

I'll use the marathon part of the Goofy to better my time on this first one I guess.

 

[Ronda93]

It's a cutback week for me. Six miles this morning. The temps have crept back up this week, but I should be running in 40s and 50s again soon.

My midweek mileage is starting to push up, too. Between the full being at 75% and the runner's high off my Thursday run I got my Mickey registration done. Nothing left but the rental car.

Ronda

 

[Tinkerboy00]

I started a PTR for our trip to Marathon weekend if anyone cares to follow it, the link is in my sig

 

[Dagny]

I just did the Wine & Dine Half and had lots of fun. So now I need to make a big decision... Do I:

1. Sign up for the Chip & Dale Marathon Relay. OR
2. Change training plans and try my first marathon.

I believe I have time to train for a full marathon, but I really want that chipmunk medal. Oh, the decisions!

Dale

Congratulations! My daughter and I just both completed our first 1/2 marathon at the Wine & Dine as well. We will be doing the Marathon Relay in January - aside from the 5:30 am start time, we are really looking forward to participating. Of course, it helps that we are going to Walt Disney World! Woo hoo!

I have taken the last week off from training (huge blister on my foot from the half). I have a huge work function the following week but it will be back to training on October 15th. I am excited that I can finally jog outside for a change! I am convinced that my feet started burning at the 10 mile mark from having done most of my training on the treadmill.

Keep up the great work everyone!

 

[ColumbiaMommy]

Just finished my first half at W&D and had an amazing time. I am signed up for the half in Jan, but really interested in also doing the marathon relay. I am looking for a partner. Where would I post this if not this thread?

Thanks!
Amanda