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

[John VN]

That's fantastic John!
I will hopefully be able to say the same thing this January when I run my 2nd 5k, 2nd half and 1st full!
Any suggestions that you'd like to share for those of us who will be experiencing our 1st marathon while completing the Goofy challenge?

Do as Coach said, , and things will go well. I did not listen to my inner self this past January and paid for it at the end. I was in corral C and should have moved back but instead, with adrenaline flowing, I just moved to the rear of the corral and was the last person over the start mat. I kept my pace too fast for too long. Easy does it, keep hydrated and fueled, soak in the atmosphere and ENJOY!

 

[runningmomof5]

Thanks everyone!

@ Coach: I am learning to push my "mental" limits during training. As you suggested (because of a heel injury) a few weeks back, I ran 13 miles this past Sunday and although my pace wasn't the greatest, I kept going and felt great once I had finished. To top it off, I felt really good the next day (no pain, fatigue, etc...).

And trust me, once that Goofy medal is in my possession, it won't leave my sight!
Not sure about the 2 others since from what I have read, they are heavy and I just don't think I'll be strong enough after 39.1 miles to carry them all!

I have one question that I am not sure has been asked before... do you think it would be smart to do at least 1 training run VERY early in the morning (like for the race- get up at 3am, etc...)?

 

[cewait]

Thanks everyone!

.....

I have one question that I am not sure has been asked before... do you think it would be smart to do at least 1 training run VERY early in the morning (like for the race- get up at 3am, etc...)?

Not sure that you need to mimic the exact time. The wine and dine; sure one needs to run after being up for the better part of the day.

I would practice for race day something like....

1) Get up at a time earlier than you body says to get up - again does not need to be 2 or 3 just early enough to come from a sleep.

2) Having laid out clothes the night before, dress and eat like you would for race day (forces you to practice laying out the next days clothing). Make sure to practice with breakfast stuff you will have at Disney. If you drink coffee or other caffeinated product, make sure to drink it in practice.

3) sit back and relax for a good 60-90 minutes (its shorter than race day be does allow the body to process the morning and the like)

Hope this helps

4) Now go out for your long run.

 

[John VN]

DW and I will be up and out by 4:30/5:00AM tomorrow as we generally do most Sunday mornings. After a while it just becomes routine so on a race day it is not a biggie. We have the Space Coast Half M this weekend that will require us to be up a little earlier but again, not a problem. Practice makes things easier.

There are some days I am out by 3:00AM and it is so quiet and relaxing.

 

[Vickibean]

It's really up to you and only you really know how your ankle feels like under stress.

Coach would probably run this year and then try Sunday morning. But then he does not always follow sound advice. I ran the 06 Goofy on a stress fracture in the lower tibia. I did not know it to be a stress fracture at the time but I know when it occurred in October 05. It was an acute injury that I luffed off as a high level sprain. I ran the half just wanting to finish and actually tweaked the SF when hopping onto a curb under 7 seas lagoon. I ran the rest of the half hard because I was not sure of the ankle. The next morning I awoke and assured Mary that I would only run the first couple to 4 miles and see how it went... bailing at the spectator spot if it did not feel well. I made the end of the race.

All this to say, I would run the half. You then have the option of running the full. If you decide not to, then you are no less a runner, you just listened to your body and said no. Even if you try and fail on either race.... you tried. The only caveat to all this if the doc said a firm no, you will do more damage - then I would listen and follow their advice as closely as possible.

I elected not to defer. Thanks for the advice, coach. I was thinking the same plan. There is always the walking option. No shame in that. Doc didn't say a firm no. DBF thinks I can do it. My biggest worry is the lack of recent training. I have back-to-back 8.5/20 milers under my belt. Unfortunately, they will be 9 weeks old by race weekend. I don't think I will push too long before the race, even if the ankle is 100%.

 

[cewait]

I elected not to defer. Thanks for the advice, coach. I was thinking the same plan. There is always the walking option. No shame in that. Doc didn't say a firm no. DBF thinks I can do it. My biggest worry is the lack of recent training. I have back-to-back 8.5/20 milers under my belt. Unfortunately, they will be 9 weeks old by race weekend. I don't think I will push too long before the race, even if the ankle is 100%.

Even if you did no running during the 9 weeks, you have a base that will allow a completion of Goofy. Obviously there is a loss of conditioning. I seem to recall that you are doing some running. Make sure to do a lot of cardio based cross training. While not running, cardio is cardio.

 

[garneska]

Hi coach,

I think i have already decided but looking for approval. I will be goofy again this year (my third in a row), so I am not new to this and am pretty sure what i need to do. I am having issues with my calves again (actually you were giving me advice when it first happened 4 years ago before Mickey 2008). Apparently i am not stretching good enough. I do use my stick and my foam roller but the calves just barely survive. I have been able to run but typically after a longer run I can't run for almost a week. In training so far have done a 14, 16, 18, and many 12s. I had planned two more long runs before the marathon. Making that 3 long runs. I just don't think i have it in me. Forgot to mention been doing back to backs so half of those distances on sat. I have definitely over used.

My plan was to run 8 tomorrow and then orginally do 20 this sunday. The next long run was supposed to be 22 on Dec 17. I definitely dont think i can do it. I actually took three days off to do nothing to see if my calves would get better.

My new plan. I am thinking of doing one 18 or 20 miler Dec 10. That will give me three week recovery to marathon. Or should i do it Dec 3? My 18 was Nov 6. Also if i am scrapping the 20 this sun, how far do you think i should go? I did do 6 and 12 last weekend and while my calves survived the run, i have not run since and i will do first run tomorrow.

Thanks

 

[cewait]

Hi coach,

I think i have already decided but looking for approval. I will be goofy again this year (my third in a row), so I am not new to this and am pretty sure what i need to do. I am having issues with my calves again (actually you were giving me advice when it first happened 4 years ago before Mickey 2008). Apparently i am not stretching good enough. I do use my stick and my foam roller but the calves just barely survive. I have been able to run but typically after a longer run I can't run for almost a week. In training so far have done a 14, 16, 18, and many 12s. I had planned two more long runs before the marathon. Making that 3 long runs. I just don't think i have it in me. Forgot to mention been doing back to backs so half of those distances on sat. I have definitely over used.

My plan was to run 8 tomorrow and then orginally do 20 this sunday. The next long run was supposed to be 22 on Dec 17. I definitely dont think i can do it. I actually took three days off to do nothing to see if my calves would get better.

My new plan. I am thinking of doing one 18 or 20 miler Dec 10. That will give me three week recovery to marathon. Or should i do it Dec 3? My 18 was Nov 6. Also if i am scrapping the 20 this sun, how far do you think i should go? I did do 6 and 12 last weekend and while my calves survived the run, i have not run since and i will do first run tomorrow.

Thanks

Looking at the calendar, If you ran long this weekend and then the 17th you will have three weeks between both and the marathon. But I see that you are looking to make just one more long run. I would suggest making that run on the 10th. I would also not run through this weekend to give your calves a little extra time to recover. You may recall that I do not run longer than 16-18 in training. How comfortable are you making that your goal for 12/10 --- running somewhere in a range 16-18 miles? I think I would also scrap the back to back stuff for the remainder of the training season.

I think you plan sound. You may come into WDWM feeling a little undertrained. Take the weekend a little easier than you might normally have. Start off running training pace, or maybe just a little slower, allowing for the adrenaline rush to pick the pace up.

Good luck. Do you have a place to get a sports style massage? It would be worth it to have someone knead the muscle to help loosen up the fiber. I would not schedule one the day before a long run; allow some time for massage recovery.

Hope this helps

 

[garneska]

Looking at the calendar, If you ran long this weekend and then the 17th you will have three weeks between both and the marathon. But I see that you are looking to make just one more long run. I would suggest making that run on the 10th. I would also not run through this weekend to give your calves a little extra time to recover. You may recall that I do not run longer than 16-18 in training. How comfortable are you making that your goal for 12/10 --- running somewhere in a range 16-18 miles? I think I would also scrap the back to back stuff for the remainder of the training season.

I think you plan sound. You may come into WDWM feeling a little undertrained. Take the weekend a little easier than you might normally have. Start off running training pace, or maybe just a little slower, allowing for the adrenaline rush to pick the pace up.

Good luck. Do you have a place to get a sports style massage? It would be worth it to have someone knead the muscle to help loosen up the fiber. I would not schedule one the day before a long run; allow some time for massage recovery.

Hope this helps

Thanks coach. Was planning on scrapping the back to back stuff. I know you understand, I can just feel my body and i think i only have 2 long runs left in me, so one training and one the marathon. Thanks about this weekend feel bad taking time off but know it is neccessary. As for massage I do get sports massages. They do help a lot. Not sure why i am hurting so much this season, all i can think is i am not stretching. When i go for massage I do two hours and normally we spend the first 45 mins just doing stretching. It is helpful to have someone stretch you.

Thanks again

 

[mickeysgal]

DH and I are new to running and are registered for the WDW Half in January. We are behind in our training. We ran a 10K yesterday with a finish time of 1hr 25. Avg of 13.70/mile on a suprisingly hilly course. What is our best course of action between now and race day in January to still consider this half or should we withdrawal? Can we realistically complete the half given where we're at now? We both felt fine immediately after yesterdays 10k - we both agreed that we could probably done 2-3 more miles comfortably using the walk/run we were doing. If we keep to the 13 minute pace for the first 6.2, do we have enough buffer to complete an expected slower second half?

 

[cewait]

DH and I are new to running and are registered for the WDW Half in January. We are behind in our training. We ran a 10K yesterday with a finish time of 1hr 25. Avg of 13.70/mile on a suprisingly hilly course. What is our best course of action between now and race day in January to still consider this half or should we withdrawal? Can we realistically complete the half given where we're at now? We both felt fine immediately after yesterdays 10k - we both agreed that we could probably done 2-3 more miles comfortably using the walk/run we were doing. If we keep to the 13 minute pace for the first 6.2, do we have enough buffer to complete an expected slower second half?

Based on this I would say that while not a perfect training season, get up to 10 miles over the next 4 weeks and you will be fine. Try to make Christmas weekend your longest run. So looking to get to 10 Try - 6-7 this weekend - slower than your 10k. Then 7-9 the following week (12/3) and 8-10 the weekend of 12/10. Make 12/17 a shorter week in the 6-9 range and then your Christmas weekend 10-12. Newyears weekend a nice 6-8 then you are ready

 

[mickeysgal]

Based on this I would say that while not a perfect training season, get up to 10 miles over the next 4 weeks and you will be fine. Try to make Christmas weekend your longest run. So looking to get to 10 Try - 6-7 this weekend - slower than your 10k. Then 7-9 the following week (12/3) and 8-10 the weekend of 12/10. Make 12/17 a shorter week in the 6-9 range and then your Christmas weekend 10-12. Newyears weekend a nice 6-8 then you are ready

Thank you!!

 

[jimandami]

Question for the experts please! DH and I are registered for the Marathon Relay which will be my first half and his second (but the other was at least 5 years ago and he didn't really train). We had been doing pretty well with our training, but then we went to WDW for 10 days and ended up missing 2 weeks basically, which I think would have been fine but it was right before our 10K that we were planning to use for him to move up in the corrals. Needless to say, we did not perform as well as we should have and could have....it is amazing how much only 2 weeks can set you back. Anyway, he finished the 10K at 55 min (when training, we were consistently at 48 min or better but you live and learn!). My question is, is it worth it to submit that time? As I said, we are new to running so don't really know how it all works and what times equal what corrals.

Thanks,
Ami

 

[cewait]

Question for the experts please! DH and I are registered for the Marathon Relay which will be my first half and his second (but the other was at least 5 years ago and he didn't really train). We had been doing pretty well with our training, but then we went to WDW for 10 days and ended up missing 2 weeks basically, which I think would have been fine but it was right before our 10K that we were planning to use for him to move up in the corrals. Needless to say, we did not perform as well as we should have and could have....it is amazing how much only 2 weeks can set you back. Anyway, he finished the 10K at 55 min (when training, we were consistently at 48 min or better but you live and learn!). My question is, is it worth it to submit that time? As I said, we are new to running so don't really know how it all works and what times equal what corrals.

Thanks,
Ami

Its actually too late to email it in and have it take effect. Bring the results with you to the expo and he will be reassigned there. Should be good for a B +/-

 

[jimandami]

Thank you!

 

[Shannon84]

Starting to feel a little frustrated. I took a cycling or spinning class a week ago and my knee has been hurting ever since, I tried a couple short runs and it bothered me. I am trying to take time and rest it currently and get into the doctor, but I am worried since this has thrown me off of my training schedule. I am signed up for the marathon and my longest run has been 14 miles to date - I have completed 3 half marathons in the last year the most recent was Nov 12th. I am not sure if I should still try for the marathon? My only goal would be to finish

 

[cewait]

Starting to feel a little frustrated. I took a cycling or spinning class a week ago and my knee has been hurting ever since, I tried a couple short runs and it bothered me. I am trying to take time and rest it currently and get into the doctor, but I am worried since this has thrown me off of my training schedule. I am signed up for the marathon and my longest run has been 14 miles to date - I have completed 3 half marathons in the last year the most recent was Nov 12th. I am not sure if I should still try for the marathon? My only goal would be to finish

Don't worry, yet. Your longest run is in the neighborhood of mine for the Goofy....

I am not sure this really warrants a doctor, but you also know your knee. I am always supportive of erring on the side of caution (most runners have to be begged to go to the doc) Is the pain front or back to middle? Sounds a lot like the cycle was not set up quite right. I am betting mid to back which would point to the bike saddle being just a little low. I am almost certain that you have a case of 'itis' and that by the time you get into the doc you will be fine. In the mean time, punt this weekend's run and rest the joint.

Sorry about the news, hang in there, you will get to the line and FINISH strong

 

[Shannon84]

Don't worry, yet. Your longest run is in the neighborhood of mine for the Goofy....

I am not sure this really warrants a doctor, but you also know your knee. I am always supportive of erring on the side of caution (most runners have to be begged to go to the doc) Is the pain front or back to middle? Sounds a lot like the cycle was not set up quite right. I am betting mid to back which would point to the bike saddle being just a little low. I am almost certain that you have a case of 'itis' and that by the time you get into the doc you will be fine. In the mean time, punt this weekend's run and rest the joint.

Sorry about the news, hang in there, you will get to the line and FINISH strong

Thank you so much for replying!! You helped make me feel like I can still do this no matter what!! I have been a little hard on myself lately and I needed that encouragement!!

I was thinking of going to the doctor just because its been hurting for over a week now with little improvement. I cant really pinpoint the pain it hurts on the side sort of (which may be what you mean by mid), but you are the second to say my seat was probably too low. I am hoping resting it some more will help and I hope by the time I make a doc appointment you are right it just gets better

 

[Ronda93]

Now the weather dance begins. We are out of town next weekend and I'm scheduled for 18. I realize it's far out, but it's supposed to be 25 and windy. I can use the Y when we visit, but they have a pretty tight 30 minute limit. If we're home the gym at work is EMPTY on Saturdays and I can set up camp on my favorite (in front of the AC) TM. Last year I did a few long runs on the TM, but never made it that high.

I'm thinking about doing it Thursday afternoon. Partly cloudy and 40s.

Today was 8 and it was much better, and shorter, than the last few weeks. Stuck to my interval and held a steady pace.

Shannon, good luck with the knee. I'll jump on the seat too low wagon. Knees hate that!

Ronda

 

[Dagny]

DH and I are new to running and are registered for the WDW Half in January. We are behind in our training. We ran a 10K yesterday with a finish time of 1hr 25. Avg of 13.70/mile on a suprisingly hilly course. What is our best course of action between now and race day in January to still consider this half or should we withdrawal? Can we realistically complete the half given where we're at now? We both felt fine immediately after yesterdays 10k - we both agreed that we could probably done 2-3 more miles comfortably using the walk/run we were doing. If we keep to the 13 minute pace for the first 6.2, do we have enough buffer to complete an expected slower second half?

If it makes you feel any better, my first half was the Wine & Dine in WDW this past October. My longest run prior to the race was 10 miles, which I had done twice prior to the race. Most of my training was between 4 - 6 miles per run/walk. With a 13 min/mile pace for your first 6, you definitely have enough buffer to complete the second half, in my opinion. You still have 4-5 weeks to go before race day so just keep adding distance each week. I just completed 8 miles on Thanksgiving, which has been my longest run/walk since the W&D. Your 6.2 is at a much faster pace than mine so if I can do it, you can too Good luck