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

[flatlandcycle]

Cramps may be related to Magnesium and Calcium deficiencies.

All this extra electrolyte modification should be done in moderation. Gatorade on top of tablets, on top of gels might be a recipe for clinical dehydration.

Your system can get to a point that water actually moves from the bloodstream to the GI tract in and effort to dilute the salt concentration.

Calcium deficiency may be related to Vitamin D and Magnesium deficiency.

 

[RodBelding]

Hey all! Checking in here for the first time. I'll be doing the Goofy next moth. I ran the full in 2010 and 2011, but this will be my first Goofy.

Haven't adjusted my training very much at all from the regular marathon to the Goofy, so I'm not too sure how I'll make out. Planning on taking the half as easy as possible to stay fresh for the full, and going to try and enjoy the full as well. Just hoping the legs hold up!

 

[Ronda93]

Hey Kris!

Hey Rod!



Ronda

 

[cewait]

Hey all! Checking in here for the first time. I'll be doing the Goofy next moth. I ran the full in 2010 and 2011, but this will be my first Goofy.

Haven't adjusted my training very much at all from the regular marathon to the Goofy, so I'm not too sure how I'll make out. Planning on taking the half as easy as possible to stay fresh for the full, and going to try and enjoy the full as well. Just hoping the legs hold up!

Just don't take the half too easy. In other words run it at a training run pace or slightly better. Do not think you are just going out and walking it if you have not done some distance walking. By doing so, you are on your feet longer and at a stride/foot fall pattern that is much different than trained. Think of it in the light of you only have fresh legs one morning... it is not marathon morning.

Also, make sure to focus on recovery Saturday. This starts with a recovery meal as soon as possible once you cross the finish. Also, keep moving and hydrate

 

[RodBelding]

Just don't take the half too easy. In other words run it at a training run pace or slightly better. Do not think you are just going out and walking it if you have not done some distance walking. By doing so, you are on your feet longer and at a stride/foot fall pattern that is much different than trained. Think of it in the light of you only have fresh legs one morning... it is not marathon morning.

Also, make sure to focus on recovery Saturday. This starts with a recovery meal as soon as possible once you cross the finish. Also, keep moving and hydrate

Thanks for the tips. I have been walking 4 miles or so once a week in addition to my normal training, to help get my feet/legs in "walking shape" in order to do some more walking than usual during the run. I normally run at about a 9:00 pace for the marathons, but was planning on backing down to a 10-11 minute pace with walk breaks throughout. Not sure how that will play out though, again having never done it before.

I appreciate the advice. Any favorites for recovery meal? I have a 4 year old who I'll be walking the park with after the half, so that should keep me loose.

 

[GBBTomorrow]

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.

Y'all will see me at the start of the half with my oh-so-sexy black trash bag on. I do tend to be on the cold side, so if it's not going to be 50, I'll wear long sleeves and my trash bag. If it looks like it will warm up over 50, I'll probably do short sleeves and still my handy dandy trash bag. Better warm than pretty, right?

 

[GBBTomorrow]

I have been experimenting with different foods after I figured out that Gu was not for me (too messy, too intense). I am now on Cliff Shot Blocks. These taste good and give me a very nice, sustained energy, and I'd like to stick with them.

The only problem is that after they hit my stomach (I have been taking two at a time, with water), I am queasy for five to ten minutes. It goes away, and I can live with it. But if I don't have to live with it, that would be great.

I'm wondering how it would be to send down a couple of pretzels or a cracker first, to "prep" my stomach for the sugar bomb? Anybody ever try this, or have any opinion on whether this would be a good move or a dumb one?

Thanks! You guys are awesome, and it's so wonderful to hear all your training updates.

 

[flatlandcycle]

Hi everyone!
Stressing out about the sweeper buses.....

Kris

Hopefully this won't be too graphic.

The sweeper is very strict the first 22 miles. They always have the right to sweep you at anytime you are off pace.

Things that get people into trouble:

Waiting in long lines for potties at the first mile and second mile waterstop. Get to the EPCOT parking early so you can use the facilities often. Don't over eat the evening or breakfast before.

Make sure your choice of clothing doesn't impede your ability to use the facilities quickly.

Don't wait for friends. Make an agreement that it's OK to leave a friend. You may have a bad patch while your friends feel good and vise versa, therefore doubling your standing around time. I have seen friends burn time waiting for a friend that is a mile up ahead.

Skip the photos if you are on the cusp. You can get plenty of photos after. There is a professional photographer that will have a number of shots of you.

Start near the front of your best corral placing.

 

[paxsarah]

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.

I have noticed a similar thing regarding run/walk ratios. My plan is to do the half at a 2:1 run/walk, and the full at a 3:1, so I have been doing some of my Saturday "short long runs" (as opposed to my Sunday "long long runs") at the 2:1 pace. I've found that I feel pretty zippy throughout my runs at that ratio and my average pace is very similar to when I do the 3:1 ratio on my long runs. I also find in general that hills invigorate me, and that my use of gravity on the downhills generally seems to give me a boost both mentally and as seen in my pace on those stretches.

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.

I'm wondering the same thing. There's a 5K on New Year's Day I ran last year and I'd like to again, it's just a smidge closer to race day this year. If I run it I really want to run it, kwim? I think I'm going to do it, but I'm still just a little hesitant.

 

[flatlandcycle]

I have been experimenting with different foods after I figured out that Gu was not for me (too messy, too intense). I am now on Cliff Shot Blocks. These taste good and give me a very nice, sustained energy, and I'd like to stick with them.

The only problem is that after they hit my stomach (I have been taking two at a time, with water), I am queasy for five to ten minutes. It goes away, and I can live with it. But if I don't have to live with it, that would be great.

I'm wondering how it would be to send down a couple of pretzels or a cracker first, to "prep" my stomach for the sugar bomb? Anybody ever try this, or have any opinion on whether this would be a good move or a dumb one?

Thanks! You guys are awesome, and it's so wonderful to hear all your training updates.

Shot Blocks are my choice for "solid" stuff. I drink plenty, 4 - 8 fl. oz., of plain water in prep for the sugar and about the same after. I also run with them in my cheeks and eat them rather slowly. I stick to water for a while before going back to sports drink.

You may or may not need anything other than sports drink alone. I think the average person could do a calculation of the ratio of water to carbs eaten and would be fairly close to what was in the sports drink all along....

Crackers on top of Shot Block 'jelly' would not be good for me. One or the other would be fine. I would try crackers or pretzels on a long run, only you will know what is OK.

I think the average absorption rate of carbs is something like 60 gm/ hour.
If you get much above this you will be evacuating at an unscheduled porta-potty break.

 

[Shang Runner]

.

I appreciate the advice. Any favorites for recovery meal?

I read several places that chocolate milk is a good recovery drink, if taken within 20 minutes to an hour after a long run. I recently read that chocolate flavored Ensure is even better. I am not big on chocolate milk, but decided to try the Ensure to see if it helps. I drank two 8 oz. bottles of Ensure "Muscle Health, Revigor" immediately after yesterday's 18-miler. I was amazed this morning to have no aches, pains, or discomfort. Not certain if it was the Ensure, but I will use it again next weekend for the 15-miler, and the 20-miler after that. I got this stuff in the health (pharmacy) section at WalMart.

 

[cewait]

Thanks for the tips. I have been walking 4 miles or so once a week in addition to my normal training, to help get my feet/legs in "walking shape" in order to do some more walking than usual during the run. I normally run at about a 9:00 pace for the marathons, but was planning on backing down to a 10-11 minute pace with walk breaks throughout. Not sure how that will play out though, again having never done it before.

I appreciate the advice. Any favorites for recovery meal? I have a 4 year old who I'll be walking the park with after the half, so that should keep me loose.

THere are a lot of recovery products but as mentioned above, Choc milk is not a bad start. I actually change between any ensure, not just the chocolate. When I have access to a blender, I put together a smoothy looking for a 4:1 carb/Protein ratio. The object is to get the meal on board with in 30 minutes.... The body thinks it is still working for about an hour so if you can get the meal onboard and through the stomachache it will go directly to the muscle. The wind of opportunity closes after about an hour... results diminish the longer you wait; up the the point where the meal must go through the normal digestive system....

I have been experimenting with different foods after I figured out that Gu was not for me (too messy, too intense). I am now on Cliff Shot Blocks. These taste good and give me a very nice, sustained energy, and I'd like to stick with them.

The only problem is that after they hit my stomach (I have been taking two at a time, with water), I am queasy for five to ten minutes. It goes away, and I can live with it. But if I don't have to live with it, that would be great.

I'm wondering how it would be to send down a couple of pretzels or a cracker first, to "prep" my stomach for the sugar bomb? Anybody ever try this, or have any opinion on whether this would be a good move or a dumb one?

Thanks! You guys are awesome, and it's so wonderful to hear all your training updates.

The issue is the food is too solid so adding more solids would actually take you the wrong direction. As mentioned, take a cup of water, then eat and then more water. You may want to play with them a little longer in the mouth to break them up even more. Another alternative would be to split the two across two stops (probably the more absolute method). This will lessen the load not the GI tract and more likely prevent the issue.

 

[Ronda93]

I hadn't thought about Ensure. I see there's a high protein one, 25g. I thought recovery fuel was supposed to be protein heavy. So I'm surprised by the 4:1 carb : protein ratio. I've been making smoothies with Greek yogurt, again searching for protein.

I'm lucky that the blocks don't bother me. Last week they were too cold to chew though. Really had to spend time softening them up. I can usually bite one in half and wash it down. I think I'm stuck with Gu for as long as it's cold.

I've seen 22 miles and sweepers mentioned together a few times. Is that the last sweep spot?

Ronda

 

[GBBTomorrow]

Thanks! I appreciate the reply!

 

[GBBTomorrow]

The issue is the food is too solid so adding more solids would actually take you the wrong direction. As mentioned, take a cup of water, then eat and then more water. You may want to play with them a little longer in the mouth to break them up even more. Another alternative would be to split the two across two stops (probably the more absolute method). This will lessen the load not the GI tract and more likely prevent the issue.

Thank you!

 

[jimandami]

I hadn't thought about Ensure. I see there's a high protein one, 25g. I thought recovery fuel was supposed to be protein heavy. So I'm surprised by the 4:1 carb : protein ratio. I've been making smoothies with Greek yogurt, again searching for protein.

I'm lucky that the blocks don't bother me. Last week they were too cold to chew though. Really had to spend time softening them up. I can usually bite one in half and wash it down. I think I'm stuck with Gu for as long as it's cold.

I've seen 22 miles and sweepers mentioned together a few times. Is that the last sweep spot?

Ronda

Ronda,

You do need protein for recovery but you also need simple carbs. The carbs increase your body's release of insulin, which opens up receptors on your muscles and allows more of the protein to enter the muscle for repair...hence, the 4:1 ratio. We used to do 8 oz skim milk with 2 tbsp Hershey's syrup (you want as little fat as possible so you don't slow down the absorption of the carbs and protein) but now we do a specific results and recovery formula from Beachbody...works great!

 

[flatlandcycle]

So I'm surprised by the 4:1 carb : protein ratio. I've been making smoothies with Greek yogurt, again searching for protein.
Ronda

This figure can be as high as 3:1
We are dealing with the average study statistic, what ever that is
Yogurt should help with the immune system. A yogurt smoothy ain't bad at all.
I take mine with banana, blueberries, and jalapeno slices.

I've seen 22 miles and sweepers mentioned together a few times. Is that the last sweep spot?
Ronda

I think this is the saddest sweep spot. I haven't heard of anyone being swept after entering Hollywood Studios at about 22.1 miles. Don't read this as I'm safe once I make it inside the Studios. Sweepers are usually on mountain bikes and have red flags. Mile markers will have some type of red flagged designation, signifying that you are behind pace.

It's a delicate balance, keeping marathoners happy and guests that just wanted to go to Disney happy. I have seen people, pushing strollers, walk through crossing guards right in front of runners. I guess if you've got a fastpass for Soarin your gonna come through.

 

[cewait]

This figure can be as high as 3:1
We are dealing with the average study statistic, what ever that is
Yogurt should help with the immune system. A yogurt smoothy ain't bad at all.
I take mine with banana, blueberries, and jalapeno slices.



I think this is the saddest sweep spot. I haven't heard of anyone being swept after entering Hollywood Studios at about 22.1 miles. Don't read this as I'm safe once I make it inside the Studios. Sweepers are usually on mountain bikes and have red flags. Mile markers will have some type of red flagged designation, signifying that you are behind pace.

It's a delicate balance, keeping marathoners happy and guests that just wanted to go to Disney happy. I have seen people, pushing strollers, walk through crossing guards right in front of runners. I guess if you've got a fastpass for Soarin your gonna come through.

I agree the ratio is a suggested ratio. I have seen studies noting 3 up to 6 to 1. The need is to get the protein into the muscle during the first hour post workout. The carbs are there to help the body transport the nutrients into the blood stream and muscles (in a very elementary - hi level statement)

The last point of public roadway use is mile 23. That is why your never hear of sweepers past that. Flatland is correct is stating that you cannot assume you are home free at that point. If you have been flirting with the sweepers, you need to peddle just as hard as you were previously. While I have not read of folks getting swept, I am sure some have. Those who just stopped or otherwise quit moving in a way that suggested they were going to make that last 5 k in a reasonable time.

Again, anytim one is behind the 16 minute pace, you are subject to sweeping

 

[Ronda93]

I am now imagining carbs as little protein escorts... maybe herders. Thanks for the interaction explanation.

Thanks for the mile 22 notes, too. I need to get a better course map printed. I expect to be dodging strollers ; )

Ronda

 

[joan4mickey]

Is this a good map?
http://www.mapmyrun.com/routes/fullscreen/516484/

I know links have been posted, but it would take some time to locate.

My mental game needs work. Last Monday, my oldest had a melt down. I have one coming home from college tomorrow and another the next day. I have gotten myself into a Christmas program..thought they just wanted me to sign (ASL) a song for one Sunday. The program will take every night next week and I'm on the look out for a good day to do my LR (24 miles) next week. My living room is a wreck, as I am waiting for our new entertainment center to arrive...yeah kids all left and DH and I bought a big flat screen TV. I'm not complaining, it's just I'm not one to do much more than my regularly scheduled events (that means my volunteer stuff). Adding the extras freaks out my mind. I think once the LR and Christmas program are over I'll settle down.

And I'm questioning should I have trained with a run/walk mix...think reading all the post about it has me second guessing myself. That's about enough from me...back to writing Christmas cards...