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

[ironz]

Any one have any experience with an injury 9 weeks out? The ortho says it's post tib tendonitis and the athletic trainer who specializes in running injuries says either shin splints or a stress fracture (my pain is localized about an inch above the knobby ankle bone right on the bone not on the soft tissue. Can't get a definite answer without an MRI or bone scan.)

I had completed an 8 mile the prior week and was in the middle of my 9 mile last weekend when the pain got too bad to continue. Both docs said RICE (rest, ice, compression and elevation) and stay off it until I can run without pain. I have no pain at all now when walking but plan to stay off of it until December 1st, per their advice. I've switched over my training to include a little elliptical, a little bike and a lot of swimming.

So - my question - has anyone successfully gotten back into their training program after taking a month off this close to the race? I'm signed up for the half marathon. Assuming I can run again starting December 1st - that gives me about 5 weeks to get to where I need to be to at least finish the race. Possible?

What Charles said....and DEEP WATER RUNNING. Non-weight bearing and will help you maintain some of your run fitness. It is a very valuable training tool and has gotten me through Goofy training, and Ironman training. I've had two stress-related injuries....one was pretty bad and I ended up DNF'ing an Ironman during the run because I didn't want to ruin my race season. The other was before Goofy 2010, so I switched to water running (even up to 2 hours at a time--boring but effective) and got through the races just fine, with a conservative approach.

Taking off of weight-bearing now for a week or two or three may let you heal enough to get through the race. Pushing through it and exacerbating an injury could keep you from the start line. Be conservative, but keep up your fitness--elliptical, water run, bike. ....All depending on your doc and PT, of course.

Oh, I saw that Coach Charles did mention water running.

 

[cewait]

What Charles said....and DEEP WATER RUNNING. Non-weight bearing and will help you maintain some of your run fitness. It is a very valuable training tool and has gotten me through Goofy training, and Ironman training. I've had two stress-related injuries....one was pretty bad and I ended up DNF'ing an Ironman during the run because I didn't want to ruin my race season. The other was before Goofy 2010, so I switched to water running (even up to 2 hours at a time--boring but effective) and got through the races just fine, with a conservative approach.

Taking off of weight-bearing now for a week or two or three may let you heal enough to get through the race. Pushing through it and exacerbating an injury could keep you from the start line. Be conservative, but keep up your fitness--elliptical, water run, bike. ....All depending on your doc and PT, of course.

Oh, I saw that Coach Charles did mention water running.

But you said deep.... A lap pool does not cut it since you are still pounding on the floor. Actually, a lap pool with fins might be a good simulation

 

[joan4mickey]

Got my first ever 20 mile run in yesterday
I had great weather once again..the run went well with fairly even splits. Fastest miles came at 15, 16, 17. The good thing is I didn't go out faster than I should which usually do. Next week I drop down to 12 and then the following week up to 22.
Only soreness this morning is in the quads..not too bad though.

 

[cewait]

Got my first ever 20 mile run in yesterday
I had great weather once again..the run went well with fairly even splits. Fastest miles came at 15, 16, 17. The good thing is I didn't go out faster than I should which usually do. Next week I drop down to 12 and then the following week up to 22.
Only soreness this morning is in the quads..not too bad though.

Great Job!

You are there!!!!

Today, even though your plan says rest, go for a 15 minute walk or really slow run. You are just looking to move the muscle to warm it up. Once warm, stretch. If you have a roller, roll.

 

[joan4mickey]

My plan today is my weekly trip to walmart..so that will be some walking and I'm going to play golf, but in a cart not walking. I will walk some. While my DH tees off I usually walk to the women's tee box and I stink so often I take a couple clubs and walk the fairway.

I'm using Hal Higdon's marathon 3 (3 runs a week) plan and it suggest a bike ride. I did that early on, but have found a more restful day helps me more on recovery. But just to keep it interesting, I am using some of a run 3x's a week plan from the March/April 2011 issue of Women's Running magazine. Mainly the speed and tempo run info.

The weather was been awesome here..I know that is relative, but for me I am loving it. Yesterdays run, starting at 7:45am, was 55ish and it was around 65 with a slight breeze when I finished.

 

[LumberDad]

My son wanted to do the 5K, so now I am in for the Dopey.

 

[Starseeker1221]

Hi everyone! I am doing my first half marathon this January, and as it gets closer, I am really starting to get nervous that I'm still too slow!

I have been following the Galloway training plan, and so far its been going well in that I'm not struggling with the increases in distance, but I'm not getting any faster. For my long runs, I'm doing 30 secs run/1 min walk intervals, and that has been working really well and has allowed me to keep a consistent pace through the whole distance, but as I'm far from speedy, its resulting in an overall pace of around 15:30 min/mile.

I don't mind ending up towards the back of the pack-- honestly I'm still consistently amazed I've made it this far in the training and I will be thrilled to say I finished the race. But, I was really hoping to be a little faster than the bare minimum pace, as I'd love to have time to take a few photos, or even a chance to stop for the bathroom if I need to without needing to worry about getting picked up for taking too long.

Is it reasonable to expect that with a few weeks left I can still up the pace a little, or should I start working on my bladder endurance along with my running endurance??

 

[guava]

Just wanted to thank Coach Charles and Betsy for replying to my post. I've been in a bit of a funk since my injury and your responses have helped me refocus on the positive. Sounds like the half is still in the realm of possibility. I'll give my training everything I've got while still following my Doc's recommendations. Unfortunately the pool I have access to doesn't have a deep end so I'm stuck with swimming rather than pool running.

Again, many thanks for your helpful suggestions and words of encouragement!

 

[cewait]

Hi everyone! I am doing my first half marathon this January, and as it gets closer, I am really starting to get nervous that I'm still too slow!

I have been following the Galloway training plan, and so far its been going well in that I'm not struggling with the increases in distance, but I'm not getting any faster. For my long runs, I'm doing 30 secs run/1 min walk intervals, and that has been working really well and has allowed me to keep a consistent pace through the whole distance, but as I'm far from speedy, its resulting in an overall pace of around 15:30 min/mile.

I don't mind ending up towards the back of the pack-- honestly I'm still consistently amazed I've made it this far in the training and I will be thrilled to say I finished the race. But, I was really hoping to be a little faster than the bare minimum pace, as I'd love to have time to take a few photos, or even a chance to stop for the bathroom if I need to without needing to worry about getting picked up for taking too long.

Is it reasonable to expect that with a few weeks left I can still up the pace a little, or should I start working on my bladder endurance along with my running endurance??

Chances are that you will go a little faster on race day. It's the adrenaline of the day as much as anything. Note that bladder breaks can be mental as much as anything. during training try taking in 8-12 oz less pre run and not anything in the last 30 minutes or so. Also, make sure that on the run you are not over hydrating. A good measure is to weigh before and after a long run. If you gain a little weight, you know you are over hydrating just a bit.

For the Disney half, you really get through mile 5 before there are any real photo ops. Then its 5-6 in MK that you have a lot of opportunities. Once you hit 6 you are on the roadways. That goes through mile 11. Once at that point you are almost assured of finishing as you soon clear the public roadways and are on Epcot property.

On race day, inch towards the front of the corral. That will give you a small buffer from the end of the race.

You are more than ready for this day.

 

[UNCBear24]

Would anyone have a recommendation for where to dine within WDW the night before the full marathon?

Dave

 

[Starseeker1221]

Chances are that you will go a little faster on race day. It's the adrenaline of the day as much as anything. Note that bladder breaks can be mental as much as anything. during training try taking in 8-12 oz less pre run and not anything in the last 30 minutes or so. Also, make sure that on the run you are not over hydrating. A good measure is to weigh before and after a long run. If you gain a little weight, you know you are over hydrating just a bit.

For the Disney half, you really get through mile 5 before there are any real photo ops. Then its 5-6 in MK that you have a lot of opportunities. Once you hit 6 you are on the roadways. That goes through mile 11. Once at that point you are almost assured of finishing as you soon clear the public roadways and are on Epcot property.

On race day, inch towards the front of the corral. That will give you a small buffer from the end of the race.

You are more than ready for this day.

Thank you for the advice and encouragement! It is good to know that there are long stretches where I won't really be "missing out" on photos and such if I need to just keep moving.

I had been thinking I was over-hydrating, so I actually weighed myself before and after my last long run and turns out I lost 1.4lbs over the course of the run! I will try cutting back right before I go out though and work on drinking more during the run itself and see if that helps!

 

[cewait]

Would anyone have a recommendation for where to dine within WDW the night before the full marathon?

Dave

All sit down places will have a pasta special Friday and Saturday nights. Most counter service will also. I find that you are more likely to get a seat in a place that does not specialize in Italian. Note you may have to ask for what the special is.. Likewise, if the special seems rich or not what you would think is good for a pre race meal, ask. I found that I could always seem to get a simple pasta with a marinara or other light red sauce.

 

[cewait]

Thank you for the advice and encouragement! It is good to know that there are long stretches where I won't really be "missing out" on photos and such if I need to just keep moving.

I had been thinking I was over-hydrating, so I actually weighed myself before and after my last long run and turns out I lost 1.4lbs over the course of the run! I will try cutting back right before I go out though and work on drinking more during the run itself and see if that helps!

I mentioned the mental component but did not expand. You may want to try to push through the urge. If you have been finding a low volume just pre run, next run try pushing through the urge. gain, it can be a mental issue

 

[runningmomof5]

Hi everyone,

First of all, I'd like to say "thanks" to Coach for being kind enough to share your wisdom with us "newbies"!

I haven't done any running since Sunday because of the heel pain in my right foot. I don't have pain when I walk but if I push on my heel (upper right side), I could feel something...nothing horrible but annoying.
I am hoping that the weather is nice tomorrow so that I can head out for a walk while pushing my 2 year old in the stroller.
Question for you Coach: you mentionned that as long as we keep walking, our endurance shouldn't change too much but I found that I was completely out of it on my Sunday run. Do you think that it was because of fuel issues and hydration (maybe lack of sleep too... 5 kids will do that!) or could it be that I am too far behind now in my training for Goofy? I should have ran 17 miles and I only got to 11 because of the pain...

Also, I know I asked this before but this time, I am curious to know which hotel is nicer/ cleaner, etc... between the Polynesian and the Beach Club resort. Since I am not only there for the marathon, I want to make sure that I choose the right hotel. We enjoyed the Music All Star last time but I'd like something a little quieter if at all possible (yes, I know it's Disney! LOL).

Any imput is appreciated!

Happy running everyone

 

[cewait]

Hi everyone,

First of all, I'd like to say "thanks" to Coach for being kind enough to share your wisdom with us "newbies"!

I haven't done any running since Sunday because of the heel pain in my right foot. I don't have pain when I walk but if I push on my heel (upper right side), I could feel something...nothing horrible but annoying.
I am hoping that the weather is nice tomorrow so that I can head out for a walk while pushing my 2 year old in the stroller.
Question for you Coach: you mentionned that as long as we keep walking, our endurance shouldn't change too much but I found that I was completely out of it on my Sunday run. Do you think that it was because of fuel issues and hydration (maybe lack of sleep too... 5 kids will do that!) or could it be that I am too far behind now in my training for Goofy? I should have ran 17 miles and I only got to 11 because of the pain...

Also, I know I asked this before but this time, I am curious to know which hotel is nicer/ cleaner, etc... between the Polynesian and the Beach Club resort. Since I am not only there for the marathon, I want to make sure that I choose the right hotel. We enjoyed the Music All Star last time but I'd like something a little quieter if at all possible (yes, I know it's Disney! LOL).

Any imput is appreciated!

Happy running everyone

Blushing – Thanks. Its an honor to help out. Whether more seasoned runners will freely admit it or not, Most of us draw energy from newer runners.

You may need to PM me exactly what is going on. I will look backwards and see if I catch it easily.

If you have been out for a while, you may/will need to go slower on the first run back. It’s just a fact that while conditioning does not completely leave, you will lose the peak off the top and picking up and running at the same pace one did after a couple weeks off may not allow for the longest of runs.

Second, all of what you list can play a role in making a training run go bad. Add to that hydration, a casual drink or a bad day’s diet. Going forward, journal what you are doing. It’s really the only thing I know to do personally if I seem to hit a roadblock. After a few days, it becomes painfully obvious, most of the time.


You mention a heal pain in the connective area of the Achilles (if I am visioning correctly) connection area. While this may not feel severe, it can easily divert your attention away from running and create a mental need to bail. I would not run through pain, but you may need to think of a more positive thing while running. Note that if this does become painful, you should let a doc see it.

Finally, I am not sure if this will help. My long run of this season is 11.1 miles. I have a slight advantage of knowing that while behind, I understand that all I must do is get out to a long run of 16-18 and I will survive the weekend. If this is your first mary, I would still push out for a 20 mile run, just to ‘know’ you can do it. If 11 is your current long run, then I would look at 13 again this weekend, 8 Thanksgiving, 15, 17 and 13 the following weeks. I would consider a 20 on Christmas weekend and a 10 miler on New years. Please range these distances. In other words, if I put a 13 in, feel free to run 11-15. Its all about getting the distance underfoot and trying to preserve your health.

With regard to your two resorts….

The Poly is really neat because you can sleep in just a bit and ride in later than the buses run. I am always afraid of posting a time, but I left the BLT as late as 4:20 in 2010. From a spectator perspective. It’s a simple walk to TTC then back to the Ploy for viewing 2. Then to Epcot for the finish. They do not need to wak early and figure out how the traffic is flowing on that morning.

The BC is also a great spot. You must ride the bus to the start as well as your spectators, you will be able to walk home, assuming you want to burn a park day. Its also a short walk from the resort to Epcot, a great place to walk around on Saturday in between races. From a spectator side… well they will need to ride the bus to the Epcot parking lot then monorail to the TTC. They will be able on marathon day to head back to the resort after seeing you along the Poly/GF stretch and relax. They will have a front row spot to see you as you come by just before mile 25.


I am not 100% sure I answered your issues on the run side. I shotgunned an answer and will review pp to see if I missed an issue you discussed. If I did, I will revise if needed. I want to conclude with if you are having pain see a doctor.

 

[ironz]

Blushing – Thanks. Its an honor to help out. Whether more seasoned runners will freely admit it or not, Most of us draw energy from newer runners..

So true!!

I just pop in from time to time. I'm no coach, but do take an interest. I'm not fast by any means, but think I have a little to offer with 12 years of running and triathlon under my belt, including many Disney races.

And usually, I just agree with what Charles says.

 

[FFigawi]

Would anyone have a recommendation for where to dine within WDW the night before the full marathon?

Flying Fish, Kimonos, or Narcossee are good choices. Lots of easy to digest protein and not many heavy carbs.

 

[ironz]

Since we're staying at SSR, I'm thinking pre-race is going to be at Wolfgang Puck or something. Not sure. I don't remember at all where we ate in 2010...I think mostly at Olivia's, since we were at OKW. We didn't venture out in the cold too much. LOL

I'm so proud of my run workout tonight. 3 x (1 mile tempo, rest, 1/2 mile faster, rest). Targeted my half marathon pace and 10K pace as predicted by the McMillan calculator. It was tough, but I feel great for having done it! Still not very fast by most people's standards, but work like this is going to make marathon pace feel easier. (well, that's the idea, at least)

7-1/2 weeks, kids!

 

[jmasgat]

Betsy You honestly crack me up. Here you are, an accomplished triathlete of the uber-most kind, and you talk about your runs/speed apologetically! Let's just say I am in awe of your accomplishments. I guess it just goes to show how relative are feelings are about where we stand, athletically speaking. Glad your workout went well.

UNCBear24 Last time (2010) I ate pasta at PO Riverside Food Court. They have a pasta bar where you can choose your pasta, sauce, add-ins. It was very reasonably priced.

I had a nice speedwork session yesterday. 3 x (2x1200). Tough, but doable and the last interval I increased the pace by a notch. Vinyassa yoga tonight. Haven't been in a month since I was out of town. It will kick my butt!

Maura

 

[runningmomof5]

Blushing – Thanks. Its an honor to help out. Whether more seasoned runners will freely admit it or not, Most of us draw energy from newer runners.

You may need to PM me exactly what is going on. I will look backwards and see if I catch it easily.

If you have been out for a while, you may/will need to go slower on the first run back. It’s just a fact that while conditioning does not completely leave, you will lose the peak off the top and picking up and running at the same pace one did after a couple weeks off may not allow for the longest of runs.

Second, all of what you list can play a role in making a training run go bad. Add to that hydration, a casual drink or a bad day’s diet. Going forward, journal what you are doing. It’s really the only thing I know to do personally if I seem to hit a roadblock. After a few days, it becomes painfully obvious, most of the time.


You mention a heal pain in the connective area of the Achilles (if I am visioning correctly) connection area. While this may not feel severe, it can easily divert your attention away from running and create a mental need to bail. I would not run through pain, but you may need to think of a more positive thing while running. Note that if this does become painful, you should let a doc see it.

Finally, I am not sure if this will help. My long run of this season is 11.1 miles. I have a slight advantage of knowing that while behind, I understand that all I must do is get out to a long run of 16-18 and I will survive the weekend. If this is your first mary, I would still push out for a 20 mile run, just to ‘know’ you can do it. If 11 is your current long run, then I would look at 13 again this weekend, 8 Thanksgiving, 15, 17 and 13 the following weeks. I would consider a 20 on Christmas weekend and a 10 miler on New years. Please range these distances. In other words, if I put a 13 in, feel free to run 11-15. Its all about getting the distance underfoot and trying to preserve your health.

With regard to your two resorts….

The Poly is really neat because you can sleep in just a bit and ride in later than the buses run. I am always afraid of posting a time, but I left the BLT as late as 4:20 in 2010. From a spectator perspective. It’s a simple walk to TTC then back to the Ploy for viewing 2. Then to Epcot for the finish. They do not need to wak early and figure out how the traffic is flowing on that morning.

The BC is also a great spot. You must ride the bus to the start as well as your spectators, you will be able to walk home, assuming you want to burn a park day. Its also a short walk from the resort to Epcot, a great place to walk around on Saturday in between races. From a spectator side… well they will need to ride the bus to the Epcot parking lot then monorail to the TTC. They will be able on marathon day to head back to the resort after seeing you along the Poly/GF stretch and relax. They will have a front row spot to see you as you come by just before mile 25.


I am not 100% sure I answered your issues on the run side. I shotgunned an answer and will review pp to see if I missed an issue you discussed. If I did, I will revise if needed. I want to conclude with if you are having pain see a doctor.

Thanks Coach!
Well, to make a long story short... I ran a half marathon in September. I had heel pain (left heel) after trying a run with new shoes prior to the race but nothing that would stop me. After the race, it was painful for about a week so I took it easy and practiced RICE. Once I felt that I could train again, I started off slowly but didn'T attemps long runs (more than 8-9 miles) because I didn't want to aggravate the condition. I did a long run/walk of 12 miles on November 6th and felt great (still a bit of pain but nothing that I couldn'T handle). Did about 25 miles in short runs during the following week and then on November 13th, attempted to do a long run of 14-15 miles with NEW shoes and ended up having to stop at 11 miles because of new pain presenting itself in my right heel. I was all depressed (my pace was horrible) because of the run (more like a walk!) and you encouraged me and explained about starting runs after an injury.

The good news is after taking Monday and Tuesday off, I went out today and ran (with my other shoes) at a 14 minute pace while pushing my 2 year old in the stroller for 4 miles and felt NO pain in my right heel! I was really fearful but so pleased that it isn't there anymore (I guess it was the shoes...). It's no PR but at least I did it.

Thanks for the long run schedule. I'll do exactly that, although I would have preferred a different Christmas present than a longggggggggggg run Actually, it's a good thing because it will give me a break from all the craziness.

Glad to see that your training is going well.

Take care and thanks again!!!