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

[Dagny]

I survived my 20 miler this morning. I say survive because it wasn't pretty. My longest run to date was 15.34 miles so I took Galloway's advice and walked the 1st 2+ miles. I did 4 loops of 5.1 miles so my total distance was 20.4 miles. This way I could refill my water bottle and use the bathroom, etc.
The good news:
1st and foremost, I did it. My training in the early part of the fall was spotty at best and I've had my doubts. I finished 20.4 miles.
2nd, I didn't have many fueling problems. I woke up at 5am, dressed, ate a pop-tart and drank some water before heading out. I used a variety of fuels - GU (I liked the chocolate more than I expected), shot bloks, and even ate a Power Bar energy. I also took 4 endurolytes - one every hour. I felt slightly light-headed once but it was time for my next GU anyway. I probably drank to much Gatorade/water becaus I had to stop to pee several times but I didn't pre-hydrate as much as I would for a race.

The Ugly:
Despite walking at least 2 miles, I went out too fast. Especially my 2nd 5.1 mile loop. And I paid dearly! Mile 12 to 18 were just pure grit and not much fun. I'm more sore than I'd like and it was harder than I expected.

Bottom line:
20.4 miles in 4:31:00 for an average pace of 13:17 min/mile. My fastest half was about 2:30 so this is faster than my training pace should be. My dream would be a 5:30 marathon and that may be achievable based on this (opinions on that?). My run next weekend will be short-ish and I may try another really long run the weekend after - assuming I feel good. Opinions on that, too?

Amanda

All I can say is GOOD FOR YOU!!!! You should be VERY proud of this distance and time! Your comment about mile 12 - 18 being "pure grit" is how I am feeling about miles 8-13 right now for my half!

 

[John VN]

I planned on a 18/20 miler for yesterday but only completed 16.41 miles. DW and I walked much more than I had anticipated completing on Thursday and Friday. We walked around FW, WL, DTD and the Parks. Those miles do add up.

Still a little tired from my 2:11:12 walking PR at the Space Coast Half last Sunday, my goal was to walk a 11/12 mpm pace for yesterday. I was happy with the 10:52 mpm finishing pace except I had hoped to get the 20 miles in before my legs said enough.

I plan on getting in 2 or 3 easy 60 mile to 80 mile bicycle rides this week and next week then a 22 mile walk on Dec. 18. as the final prep for my Goofy weekend.

In 5 weeks time we will be finished or still in the process of completing the Full, so to all good luck, train safely and remain healthy.

 

[ironz]

Likewise... This will be my slowest goofy since 07. That year was stinkin hot plus I have shoulder surgery just before Christmas. This year, I will be woefully trained. Hoping to average 13 for the weekend.

I did 2:41 and 6:05 in 2010... so I'll be in that neighborhood. Aiming for about 2:30 and 5:45 this time... Won't mind if the half is more like 2:40 to save a little for Sunday. Would love the marathon to be faster, but based on last time, my training, my dependence on walk breaks, and previous race times from triathlon, don't think a 5:30 is in the cards unless I want to hurt for it a little more. Besides, I think I want to try to ride EE on the way!

 

[jimandami]

Hey guys...everyone is doing a great job with their training! It is getting so close! Have a question for you guys. DH and I are training for the marathon relay, which will be my first 1/2. We are doing pretty well with our training for the most part but I am still a little unsure about fueling and hydration. Today I did 9 miles with an average pace of 8:53/mile. I felt pretty good the whole time and never felt like I was running to fast or anything. I ate a good breakfast and then started the run a couple hours later. I did a GU before starting and one at mile 4. I drank about 35-40 oz water on the run. I never ran out of energy or felt too dehydrated but I started getting pretty bad calf craps at about mile 4-5...I didn't have to stop or anything, but it did hurt. They finally went away around mile 8. I started wondering if I should be maybe drinking gatorade (which I don't usually drink bc it has too much sugar) or trying some type of electrolyte replacement. I know that is usually necessary for a full marathon but not sure about a 1/2. What do you guys think? Are the cramps just normal?

Thanks,
Ami

 

[Shang Runner]

Just finished 18-mile long run. Did most of it with a 3/1 run/walk ratio. The temp was 51 degrees and I quickly overheated. I thought a long sleeve Team in Training tech shirt and a windbreaker would suffice. Really didn't need the windbreaker until after the sun went down. So far, I feel great. Just can't wait til morning when I try to get out of bed.

Good job everyone. Your long run reports are inspiring. We are almost there.

 

[Disney Yooper]

Finished my 18 miler today. Started out too fast. Did great for the first 13 miles and maintained less than a 14-1/2 minute mile. Last 5 miles weren't so good. Dropped me to a 16 minute mile average overall. I leave for Disney on Tuesday so I was easier on myself than I needed to be in a regular situation.

Had to run on the treadmill as once again the day before my long run, we got dumped on with snow. I'm doing better than when I completed my half marathon a couple of years ago. I'm encouraged that I can do this if I keep at the training the next 5 weeks.

 

[cewait]

Just finished 18-mile long run. Did most of it with a 3/1 run/walk ratio. The temp was 51 degrees and I quickly overheated. I thought a long sleeve Team in Training tech shirt and a windbreaker would suffice. Really didn't need the windbreaker until after the sun went down. So far, I feel great. Just can't wait til morning when I try to get out of bed.

Good job everyone. Your long run reports are inspiring. We are almost there.

Generally it is short sleeves down into the 40's for most folks. One should feel cool to almost cold just standing around pre run

 

[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

Reporting in. DH and I completed a 8.3 mile long run today with an avg pace of 13.1 mph. Headed to 10 for next weekend. First two miles for me were tough...legs felt heavy but generally it is always this way for me - don't know why. Once those two miles are in, I feel much better. Both of us agreed we could have kept going so I guess that's good - next week feels completely doable. About every 30 minutes or so, we took a Shot Blok or beans (with water). We both feel very good right now.

Made our pre-half dinner reservations for Friday night at Epcot. It's getting close and I'm getting nervous!

 

[Shang Runner]

Generally it is short sleeves down into the 40's for most folks. One should feel cool to almost cold just standing around pre run

Thanks Coach. I will make amends.

 

[DrMomof3]

I want to say Thank You to all the wonderful people here who are so supportive! It really puts a smile on my face to read everyone's kind and helpful comments!
Good luck to all as race day approaches! Stay healthy!!!

Amanda

 

[Dagny]

Hi everyone! When I did my last 1/2 I completed most of my training on a treadmill. This go-round, I am trying to run outside a minimum of two days a week (since my feet were the first to go last time).

I also realize that it will also be a LOT colder in January than in October. I am looking for some recommendations for running gear to keep my legs warm - I completed a couple of shorts run when it was 50 degrees or lower and my legs were numb!!! Would love some suggestions!!!

Thanks in advance!

 

[ironz]

Weird phenonemon on today's run--yesterday I did 2 hours on the treadmill, at about a 7 min run/1 min walk ratio. EZ pace, generally 12:15-12:30, but when you factor in the walking, my overall pace for the run was about 12:50. I had the treadmill between 0.5 and 1.0 grade most of the time (0 grade the last 20 min because I was tired). I felt tired and run down after the run.
Today, on the other hand, I got to run outside. Picked a seriously hilly loop because I am not at my usual location and wanted to run this loop. Ran 4 min/walked 1. Avg. pace was 12:30, and I feel great!
So, wth? more hills, more frequent walk breaks, but faster... must be because I was outside and enjoying a gorgeous day? Any thoughts? At any rate, this makes me feel good about race weekend.



and to Ami:
You may need some electrolyte replacement. If you don't want to drink Gatorade, then think about salt tablets. Or there is a product called Nuun (and others) that is electrolytes that dissolve in water and have some flavor, but don't have the calories.
BUT....for a run, you are going to need calories and they will generally all be carbs/sugar...such as the GU. GU does have some electrolytes, but maybe some supplementation can help. See some of the previous posts by Cewait about fueling. Most people will end up taking in about a gel or shot blocks or similar every 30-40 minutes. Gels don't tend to have as much sodium and potassium as sports drinks...but you need to check the labels. There is no real "set" number to aim for on electrolytes---people vary a lot, partly related to different sweat rates and electrolyte loss that way.

 

[ironz]

Regarding clothing...Charles is SO right. A LOT of runners overdress. They don't like to be cold at the start, then next thing you know they are tying shirts and jackets to their waist. (which I have done in my days, but why have all that junk encumbering you for miles and miles?) That's why you see some of us talking about throwdown clothes....extra clothes that we don't mind tossing off to the side of the road (they get donated to charity) that we can wear to stay warm for the wait until race start and while we're getting warm in the first mile or so.

I'm good in shorts down to prob the mid-40s (ran in my skirt in my signature pic at 45 degrees today). Was comfortable in a long sleeved shirt at 45 degrees. And yeah, the skin on my legs felt sort of numb today, but that's ok...maybe it makes it hurt less to run a little faster.

 

[jimandami]

Thank you! I will try some type of electrolyte tabs on my 10 miler this week!

 

[jimandami]

Hi everyone! When I did my last 1/2 I completed most of my training on a treadmill. This go-round, I am trying to run outside a minimum of two days a week (since my feet were the first to go last time).

I also realize that it will also be a LOT colder in January than in October. I am looking for some recommendations for running gear to keep my legs warm - I completed a couple of shorts run when it was 50 degrees or lower and my legs were numb!!! Would love some suggestions!!!

Thanks in advance!

I tend to get cold more easily than most people so I typically run in long pants if it is 55 or cooler. Yesterday, for example, it was 51 and I ran in a running jacket and pants and was fine. I have several pair of compression pants I run in (Nike, Old Navy, Fila, and Champion) but what I have found is that for whatever reason, most of them tend to slide down my waist as I run unless I wear my hydration belt to hold them up. The one pair that do not do this are my champion's, which I bought at Target. When you trying them on, run a little bit to see if that happens because those things are NOT cheap!

 

[RadioFanatic]

Got the magical express last week and a month from today, dh, son and I will be meeting 11 other friends for our group 1/2 and full marathon trip!

I'll be doing the 1/2 and have one more run this sunday - a 15k. I've done one but want another under my belt bc I like practicing the races.

Question -our town has a "hangover" run on 1/1 - there is a 3.5 miles and a 1/2 marathon - would it be stupid to try either one of these six days before the disney 1/2? I'm thinking yes, but thought I would ask.

 

[jmasgat]

Shang Runner Congrats on your 18 miler. I also "run warm". 50 is like 80--shorts and T-shirt.

DisneyYooper Phenomenally impressed that you did 18 on a TM. That's a lot of running in place!

mickeysgal It takes me a while to "get the engine going" too. That's why I tell myself to try and take it easy the first mile--just ease into things. I used to watch serious runners line up and do their warm up strides before a race--now I know why they do it. Congrats on feeling good at the end of your run--that's a great confidence boosting feeling.

Dagny I find being warm worse than being cold, but you may be different. That said, in this transitional season of temps in the 40's, I have been running in an Adidas 3/4 tight. It goes just below the knee. If I start feeling a little warm, I push them up above the knee. I wear a LS shirt and inevitably push the sleeves up. When I ran Boston in April, I took an old pair of Knee-high hiking socks, cut the toe off and used them as arm warmers with my SS shirt After 1-2 miles, I pulled them off and tossed them. That worked well because the last thing I want to do is take anything off and then carry it/worry about losing it during a race.

RadioFanatic Not stupid if you approach it the right way. You could use it as a final training run and run it at half marathon pace, or just run it for fun.

As for me.....10 miler yesterday. It was okay. Pace was a little erratic, but could have been from the rain/wind that cropped up during miles 5-7. I finished with a fairly good mile split. Definitely feeling some of these longer runs in ways that I haven't or don't remember from the past. But I guess that is part of re-building.

Maura

 

[LumberDad]

18 mile run on Saturday, roads and sidewalks were covered in sleet. Made me work harder but was able to ave a 9:30 pace. My legs feel it today.

 

[Dagny]

I tend to get cold more easily than most people so I typically run in long pants if it is 55 or cooler. Yesterday, for example, it was 51 and I ran in a running jacket and pants and was fine. I have several pair of compression pants I run in (Nike, Old Navy, Fila, and Champion) but what I have found is that for whatever reason, most of them tend to slide down my waist as I run unless I wear my hydration belt to hold them up. The one pair that do not do this are my champion's, which I bought at Target. When you trying them on, run a little bit to see if that happens because those things are NOT cheap!

Dagny I find being warm worse than being cold, but you may be different. That said, in this transitional season of temps in the 40's, I have been running in an Adidas 3/4 tight. It goes just below the knee. If I start feeling a little warm, I push them up above the knee. I wear a LS shirt and inevitably push the sleeves up. When I ran Boston in April, I took an old pair of Knee-high hiking socks, cut the toe off and used them as arm warmers with my SS shirt After 1-2 miles, I pulled them off and tossed them. That worked well because the last thing I want to do is take anything off and then carry it/worry about losing it during a race.

Maura

Thank you for the responses. I would much rather be hot than cold! Since I am running the relay, I am guessing that there is going to be a lot of standing around and waiting so I want to make sure that I don't freeze while I am waiting for my DD to do her first half of the relay. I am also a runner/walker. During my last 1/2, I walked pretty much the last three miles so I am concerned about that as well since my body temperature will inevitably drop when I am not combining the walking with running. Maybe being cold will get me to move faster

I love the idea about the knee socks - great idea! My son and I ran the Turkey Trot and I was pushing my long sleeves up the entire time - so the knee socks idea is great!

 

[KristinS]

Hi everyone!

I'm Kris, I'm posting on a couple threads to introduce myself. I'm a "new" runner and I'm training for my first ever race, the WDW full marathon. I do a run/walk 1:1 ratio and I'm pretty slow. I'll definitely be a back of the packer at a 15:30 pace. Stressing out about the sweeper buses.....

Stopping by to say hello, I'm having fun reading through all these posts and finding lots of tips.

Kris