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

[roomthreeseventeen]

I think my training is finally back on track! I ran 10 miles last night after taking about a week off.

I was hit from behind by a bicycle two weekends ago during my 20 mile run. Not good. I didn’t think I was too injured at first, but I developed a nasty shin splint a few days later, probably from my form falling apart after the accident.

I ended up sitting my butt on the couch for a week and feeling sorry for myself, and was honestly going to call Disney yesterday and cancel, but my husband demanded that I try at least to run a LITTLE bit, as I’ve worked so hard to get to this point. I was able to run my 10 last night just a bit (15 seconds) slower than my normal long run, and felt okay.

I’m going to be SERIOUSLY careful this week, and then it’s taper time.

Oh, and Peanut Butter GU is amazing

 

[RunningGirl]

I am sure you know, but for those who may not.....

You can avoid one of the trains and walk from the Poly to the TTC. Short quarter mile walk.

Yep; last time we were in Tahiti which was perfect!

 

[cewait]

Runnersworld had an article on custom shoe lacing schemes. I had a painful spot and now skip a few eyelets on my shoes. With the adrenalin of race day you can really over tighten the laces.

Another great solution to too tight shoe is to use an elastic triathlon type shoe string. I have used Yankz and Lock Laces and find both equally good at keeping the shoe motion free on the foot, yet not needing adjustments from day to day. Both are of similar design and do take 2-4 runs to get them just right. Once you get the tension correct, then you never need to tie your shoes again.

I was hesitant to use these for a running only event, but I find that on race day, I get overly excited and pull the shoe strings just a little too tight. I tried these for a training marathon in 09 and have never looked back. I will use the manufacturer's strings until I am sure the shoe is good then change out the strings.

Hope this helps

 

[cewait]

I think my training is finally back on track! I ran 10 miles last night after taking about a week off.

I was hit from behind by a bicycle two weekends ago during my 20 mile run. Not good. I didn’t think I was too injured at first, but I developed a nasty shin splint a few days later, probably from my form falling apart after the accident.

I ended up sitting my butt on the couch for a week and feeling sorry for myself, and was honestly going to call Disney yesterday and cancel, but my husband demanded that I try at least to run a LITTLE bit, as I’ve worked so hard to get to this point. I was able to run my 10 last night just a bit (15 seconds) slower than my normal long run, and felt okay.

I’m going to be SERIOUSLY careful this week, and then it’s taper time.

Oh, and Peanut Butter GU is amazing

Definitely recovery is more important than miles after your accident.

 

[APrunner]

Another great solution to too tight shoe is to use an elastic triathlon type shoe string. I have used Yankz and Lock Laces and find both equally good at keeping the shoe motion free on the foot, yet not needing adjustments from day to day. Both are of similar design and do take 2-4 runs to get them just right. Once you get the tension correct, then you never need to tie your shoes again.

I was hesitant to use these for a running only event, but I find that on race day, I get overly excited and pull the shoe strings just a little too tight. I tried these for a training marathon in 09 and have never looked back. I will use the manufacturer's strings until I am sure the shoe is good then change out the strings.

Hope this helps

That sounds kind of interesting. I need to look into that. I have been down this road a couple times myself (hurting from having a shoe too tight). I have been careful about it lately. I like my shoes tight, but I have to be careful about how tight I make them.

 

[APrunner]

I think my training is finally back on track! I ran 10 miles last night after taking about a week off.

I was hit from behind by a bicycle two weekends ago during my 20 mile run. Not good. I didn’t think I was too injured at first, but I developed a nasty shin splint a few days later, probably from my form falling apart after the accident.

I ended up sitting my butt on the couch for a week and feeling sorry for myself, and was honestly going to call Disney yesterday and cancel, but my husband demanded that I try at least to run a LITTLE bit, as I’ve worked so hard to get to this point. I was able to run my 10 last night just a bit (15 seconds) slower than my normal long run, and felt okay.

I’m going to be SERIOUSLY careful this week, and then it’s taper time.

Oh, and Peanut Butter GU is amazing

Someone hit you with a bike! Glad you are back on track now. You are okay missing a week. Much more than that can be a cause for concern. You are probably conditioned enough at this point that you should not have too much to worry about. I am with you, this is my last "big" week, then it is taper time. I need it. I have some nagging soreness (inflamation?). Nothing to hurt my training yet, but if I can just make it to the taper...

 

[aaronv88]

My ankle is starting to show signs of healing (knock on wood). My planned is not to train and just jog and walk during race day. I am so so out of shape. Is anyone scheduling a meet up before the 1/2 marathon on here?

 

[Ronda93]

Big meets are Friday and Monday... check out this thread
http://www.disboards.com/showthread.php?t=2821319

Ronda

 

[JeffW]

Question for any of you that have run the full or half before, and live in colder climates. Is there anything that you do to prepare for the change in temperature between training and the race?

Most of my runs recently have been in the 20's, with a few in the 30's. Looking at Orlando's average low of around 50 for race weekend, I'm a little concerned that a 30 degree shift is going to be quite a change for the body. I generally prefer colder temps (ran a half in November in shorts/long sleeve tech top where starting temp was 32), so I'm wondering if anything would help ease the transition to warmer temps. Should I start wearing more layers in my training runs, or am I just being overly paranoid?

 

[roomthreeseventeen]

I think the bottom line is, you’re not going to be able to acclimate. If it’s hot and humid, and you haven’t been training in warm, humid temperatures, you’re almost definitely going to need to revise your goal.

I think I read somewhere that it takes 2-3 weeks to acclimate to warm weather. So, if you’re coming from the Northeast, like I am, you need to fly down basically next weekend. 

I have heard of people running in extra clothing on treadmills, but I don’t see how that necessarily replicates the Florida humidity.

My general plan is to pray for a freak cold wave.

 

[APrunner]

Question for any of you that have run the full or half before, and live in colder climates. Is there anything that you do to prepare for the change in temperature between training and the race?

Most of my runs recently have been in the 20's, with a few in the 30's. Looking at Orlando's average low of around 50 for race weekend, I'm a little concerned that a 30 degree shift is going to be quite a change for the body. I generally prefer colder temps (ran a half in November in shorts/long sleeve tech top where starting temp was 32), so I'm wondering if anything would help ease the transition to warmer temps. Should I start wearing more layers in my training runs, or am I just being overly paranoid?

Everyone is different. I run better in the 50s than I do in the 20s. There is a point where I think the cold hurts more than it helps. Still, I would not expect a huge difference in the temps you are talking about. It affects what I where to run, but not how I run. Now when the temps move into the 60s and above, then it starts to affect how I run.

Everyone's threshold is different.

I actually have a treadmill in my garage, and it stays warm and stuffy in there. I like to use it once in awhile over the winter, just to help with my conditioning. Not sure if something like that (a treadmill in a climate controlled area) is an option.

Basically, I do not think you have anything to worry about.

 

[Shang Runner]

Question for any of you that have run the full or half before, and live in colder climates. Is there anything that you do to prepare for the change in temperature between training and the race?

Most of my runs recently have been in the 20's, with a few in the 30's. Looking at Orlando's average low of around 50 for race weekend, I'm a little concerned that a 30 degree shift is going to be quite a change for the body. I generally prefer colder temps (ran a half in November in shorts/long sleeve tech top where starting temp was 32), so I'm wondering if anything would help ease the transition to warmer temps. Should I start wearing more layers in my training runs, or am I just being overly paranoid?

I live and train up north and have experienced no problems with climate change the last 3 years. In fact, it was colder in Orlando in 2010 (temp in 20s) than it was up here. 2009 was a little warmer. I don't recall humidity being a problem down there in January. Two of the three years I wished that I had heavier throw-away clothes.

 

[cewait]

Galloway has a table that works fairly well for running Disney.

55-60 degrees: 1% drop in pace
60-65 degrees: 3% drop in pace
65-70 degrees: 5% drop in pace
70-75 degrees: 7% drop in pace
75-80 degrees: 12% drop in pace
80-85 degrees: 20% drop in pace
Above 85 degrees: run for fun

Though I think one really must look at the combined temperature and humidity. The general rule of thumb is that if heat and humidity added together reach 130, then one should slow up. Slow up about 3-5% pace when temp + humidity reaches 130 and 3-5% for each 10 above 130.

As examples of a couple previous races.... In 2011, the combined number never exceeded 116-120, so very little, if any slowing was generally required even for a hard winter trainer. However, in 2007, the combined number started at 156 and stayed there until about 10 am then sky rocketed. Slowing was a definite must for anyone on course once longer than 4 hours.

Coming out of Colorado, I think you will feel the humidity more than temperature. However, you more than likely will not fee the affects until an hour or two after sun up. It usually takes 4-14 days to really acclimate but you can work through that by finding a shady hammock and comping out at the resort. Get outside so you body feels the ambient conditions. If one holes up in a resort then you lengthen the time required to acclimate. In addition, you should focus on hydrating through the last couple days. I would look for electrolytic based drinks rather than water alone. Possibly taking a couple doses of a buffered electrolytic capsule (Endurolyte is one) each day pre-race. Do not overdo hydration, rather keep urine clear and slightly colored.

Finally, sun plays a role in this also. You really do not into full sun until the AK. Once you hit the back stage AK and then even worse, once you hit the sponge station at mile 17 just as you leave the back stage area you will feel the full affect of the sun through mile 22. Plan on it. Wear sunscreen - I put it on as I dress. Bring a billed visor and sun glasses. These will help lesson some of the strain and energy waste as you run east into the sun on Osceola.

 

[cewait]

double post

 

[Reifsy]

Someone hit you with a bike! Glad you are back on track now. You are okay missing a week. Much more than that can be a cause for concern. You are probably conditioned enough at this point that you should not have too much to worry about. I am with you, this is my last "big" week, then it is taper time. I need it. I have some nagging soreness (inflamation?). Nothing to hurt my training yet, but if I can just make it to the taper...

Yeah I think I over did it a bit. I have had nasty tendonitis in my left leg for about 10 days now. It is getting better slowly but I have missed a good chunk of training now. Oh well, better to let it heal and get to the start than to try and push it for a few runs before it is healed. Just hoping it gets better soon,I would like to get one more longish run in before race day.

 

[cewait]

Quick update and a woo hoo

As you may have read in my Hi post a couple months back, life and other issues left me well short of anything I would call trained. In fact, I was actually worried about not maintaining my perfectly status.

Saturday, I completed what has generally been the longest distance of a typical marathon season. I did it and am seemingly uninjured as a result. Now I have a unique issue of having an extra week to deal with. I messed up a couple weekend runs, coming up short after having an equipment issue and one where it just did not feel right. So, my thoughts today are to run a shorter run next weekend then go long again Christmas weekend. It’s not the ideal taper period, but I have to consider this a training event rather than an ‘A’ event.

This week is my last full week in the office prior to Goofy. Actually, that’s not exactly correct, either. I am out on Friday, also. I will be on the bike most mornings during the break. We have a nice little single-track mountain bike trail about 15 minutes from the house. So next week is all about playing and then a long run on Christmas Eve.

New Years weekend will bring on the traditional “oops I can’t believe I just killed the legs a week before Goofy” workout. I would actually feel lost without pushing to the max capacity that Friday....

Sounds like most folks are having a great last run and those who are nursing injuries, well, hang in there. It is so much better to just taper a week or two longer that scheduled. Remember, better to enter race day slightly under trained and well than well trained and injured

 

[dreams91]

Quick update and a woo hoo

As you may have read in my Hi post a couple months back, life and other issues left me well short of anything I would call trained. In fact, I was actually worried about not maintaining my perfectly status.

Saturday, I completed what has generally been the longest distance of a typical marathon season. I did it and am seemingly uninjured as a result. Now I have a unique issue of having an extra week to deal with. I messed up a couple weekend runs, coming up short after having an equipment issue and one where it just did not feel right. So, my thoughts today are to run a shorter run next weekend then go long again Christmas weekend. It’s not the ideal taper period, but I have to consider this a training event rather than an ‘A’ event.

This week is my last full week in the office prior to Goofy. Actually, that’s not exactly correct, either. I am out on Friday, also. I will be on the bike most mornings during the break. We have a nice little single-track mountain bike trail about 15 minutes from the house. So next week is all about playing and then a long run on Christmas Eve.

New Years weekend will bring on the traditional “oops I can’t believe I just killed the legs a week before Goofy” workout. I would actually feel lost without pushing to the max capacity that Friday....

Sounds like most folks are having a great last run and those who are nursing injuries, well, hang in there. It is so much better to just taper a week or two longer that scheduled. Remember, better to enter race day slightly under trained and well than well trained and injured

Glad you made it work coach. I posted a question for you on the marathon relay thread

 

[WriteDisney]

Yes, the monorail will be running early. We'll be at the Poly and riding the rails with you!

Yay! Bright and early!

 

[toy]

Someone told me runners get in MK free the Monday after the marathon. Is that true?

 

[goofyinohio]

Someone told me runners get in MK free the Monday after the marathon. Is that true?

Not for 2012. They did this for the 2011 marathon(you actually could pick one park), but they have since said it would not continue this year.