Official WDW Marathon Weekend 2013 Thread

[kimmiepcft]

Again, you don't want to be using sites like that to predict a marathon until you are running MANY, MANY more miles than 20 a week. Sorry.

I don't think it hurts to look at those guides. I think we should all be helping each other, not shooting everyone down. Just sayin'

 

[bigdave10000]

Again, you don't want to be using sites like that to predict a marathon until you are running MANY, MANY more miles than 20 a week. Sorry.

Agreed. Here is an oldie but goodie explaining how running calculators work. The lower the average mileage the higher the ratio needs to be to estimate a marathon from your 10K time. That is average mileage, not the highest mileage in your training cycle.

http://www.hillrunner.com/jim2/id64.html

 

[joan4mickey]

Oh I did what I said I wouldn't. After running my first marathon at WDW this year I said one was enough, but today I signed up for 2013. DS just wanted to do it and wanted me to do it too. He did the marathon relay with his sister this year.

Training will have to wait as I leave tomorrow to walk the Camino de Santiago.
Buen Camino!

 

[VernRDH]

I don't think it hurts to look at those guides. I think we should all be helping each other, not shooting everyone down. Just sayin'

Agreed. Coach is pretty spot on with the advice, and there are many experienced runners here offering their knowledge. What works for you may not work for others, I believe Coach likes to say we are all an experiment of one. Each person has to choose a plan based on their life and needs, and set goals that they feel they can attain. Whatever they are, its right for them most likely. Now with that said, my best half marathon time is 2:16, which Cool Runnings calculator estimates will give me a 4:49 full. Is it right? Well who knows? Maybe on race day the weather sucks ala Disney on Ice 2010 or I had an injury or I woke up cranky and my knickers are in a twist. So then maybe my 4:49 becomes a 5:10. Or perhaps my training goes totally awesome, I drop the extra 30 pounds I need to and the running gods shine upon me and I run a 4:30.

 

[MightyDuck001]

P.S. Don't laugh, I have short legs and I'm slow, LOL.

Sent from my iPad using DISBoards. Please excuse the typos.

I was actually laughing because we pretty much at exactly the same pace! You're my ideal running group!

 

[cewait]

For anyone that uses Runkeeper, you can connect it to a site called Cleverrun.com. It will look at an average of all your runs and give you estimated times for races. It's pretty cool.


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Actually, I think this calculator may lead to some misguided hopes. I would suggest that while it gives you an ideal of where you may be able to go, the best use of prediction calculators is based on races or hard training runs.

Remember, we are all an experiment of one. Read the literature behind race predictors. You will see that there is actually a range of results that are being predicted. Most are statistically driven and most authors do not dig through the training plans used for all results.

I find that if one is looking for a confirmation of the calculator, one should try it out. Head out for a 10k and see how well it works for you and your training.

There are several schools of thought - NONE are ABSOLUTE. You do not have to run 50-70 mile weeks to drop 30 minutes off a race if you are in the 5 hour range or higher. It takes a BALANCED approach to training. One that looks to HARD mid week runs and dedicated long runs AT an INTENSITY that is low enough to promote fat burning but hard enough to push the run.

 

[kmg148]

Haven't done a full yet, but I know you can't exercise properly if food is sloshing around your stomach. If I'm doing a long run, I usually have a piece of toast with pb and bananas about 30-60 minutes before I run. It should be just enough to get you going and give you the energy you need to start. My gels cover me after that. Hydration is an individual thing. I think I drink a full glass of water for every 4-5 miles. Learn from your mistakes and wear something lighter or try to get out earlier during the morning or late at night. HTH

Thanks for your food suggestion! I had a pretty big meal knowing I wanted to run, but I was hungry. It was just one of those days! I do most of my training on the treadmill, so I can't blame this one too much on the actual air outside but how hot the gym gets! Very poor air circulation!

I've had a lot of those days... But you've got to know when to walk away and know when to run! It's one run of many so if you learned nothing other than these pants totally make me chafe and I shouldn't scarf bacon before I run, I'd say it was a good day for you.

I keep telling myself that. I learned not to wear a specific undergarment!

Don't let a less than optimal run get you down. Stick to your training plan and I'm sure you will be able to complete a marathon. Some days just aren't meant to run. Hopefully your next run will be amazing!

Thanks!! I hope this weekend I'll have a great one!

I've had bad running days too. If possible, I usually throw in the running towel and just walk it. Not the fully planned distance, but usually at least half.

For chafing, have you tried Body Glide? Works wonders.

Eventually you'll figure out a drinking/eating system that works for your body. No worries. Try smaller amounts of food - and yeah, not right before you run. I've figured I need at least 1.5 hours time between eating (lightly) and then running. Or basically nothing at all. Example: this AM, I ate only 1 Nature Valley granola bar, drank a few sips of water, and ran 10 miles. But I fueled up and hydrated properly Thursday and Friday. That's what works for me. I simply cannot eat prior to running. Keep experimenting and you'll find something that works for you!

I have body glide, but it's TMI if I go into too much detail! I know what to avoid wearing next time, that's for sure.

I don't know where you live but I'm down in Miami and I went for a run in the daytime with the temps around 90-92,I wanted to get around 6-7 miles in,but the heat was just too much and had to stop at about 4 miles.About a week before I ran 13 miles at about 10-11pm and felt very good the whole way.Obviously I was soaked in sweat when I was done as it was still 80-82 degrees but for the most part it was a good solid, positive run.I think I'm passing on running outside in the daytime until at least the end of October.Is the heat the reason you got overheated early or because you went too fast at the beginning,I'm running about 3/4 of the time and walking the other quarter keeping me at around 11-12 minute miles,I could probably run a mile in about 7 minutes if I tried but my goal is a marathon which I'll never complete if I don't keep a nice easy pace.As far as the eating and drinking I wouldn't eat too much before a long run,and wait at least close to 3 hours until going out.As far as drinking at least for me I have to drink a lot of water right before and even some during the run with how much I sweat.Chafing can be a big problem for me as well,I put on Bodyglide before any run and if I know I'm going a long distance I put about 1/4 of the whole stick on and I haven't had a problem.

I was inside, so it wasn't 90 degree so I should stop complaining! I think the lack of any air circulation and the fact that my face tends to overheat when I run wasn't a good combination. I was also wearing pants, so that wasn't a good choice either!

Echoing much of the above....

Training for a first marathon is all about discovery. As you start on the path, you think it's about the miles, only. But its also learning about hydration, fueling, clothing and many other do's and don'ts. You will learn what you can and cannot do as you start to add miles - your will learn the mental side of the game as well.

First, sounds like you need to pre-run fuel a little earlier. I would not have solid food 60-90 minutes pre-run. This time can vary but this is a good starting point. Likewise, I am not sure about the hydration strategy, but you cannot drink enough water pre-run for a 9 mile run. Plan on carrying water while running. You have overdone things if the gut is sloshing and once that occurs on the run, the gut has essentially shunted, meaning that it will not process any further until you slow up on the intensity.

Next, if you are not wearing tech clothing, get some. It is pricy but cotton is an absolute no no for any serious runner. And YES, you are a serious runner if you are training for a half or full.

Next long run grab some runner's lube and apply where chafing occurred. Most runners will have a little rubbing and this is a great way to limit the effects.

As mentioned, slow up in the heat. If really hot, you may need to add 2-5 minutes per mile. Going out too fast too soon will lead to a shortened run. Part of training is learning pace and how to judge your pace as you run.

Finally, the mental side of the game is huge. The mind is extremely powerful and can convince you to not run.... even on a great day. Overcoming these negative thoughts while on the run is one of the largest parts of training. Many folks never figure it out. I can assure you that if you learn the little mental cues that give you the work around to the "I must stop" thoughts you will do well in the race.

So what's next. First of all, try again today if possible. If not, just make your next scheduled run on Tuesday (assuming Galloway plan) and hop back on the plan. For the next long run, if you get the feeling of needing to bail, just walk for 5 or 10 minutes then restart. That may or may not work, but sometimes breaking up the run can work wonders. Do not beat yourself up just yet. We all have bailed on a run and have made the race.

I'm trying to work on the mental side, it's very difficult! I was definitely drinking water during the run, but was trying to hydrate more before since I hadn't really had that much throughout the day.

I really appreciate everyone's feedback. That's why Disney races are the best! I get discouraged a lot because this is such a huge goal for me and it's disappointing when your body says otherwise!! Thanks everyone!

 

[PRmamiDEdos]

Actually, I think this calculator may lead to some misguided hopes. I would suggest that while it gives you an ideal of where you may be able to go, the best use of prediction calculators is based on races or hard training runs.

Remember, we are all an experiment of one. Read the literature behind race predictors. You will see that there is actually a range of results that are being predicted. Most are statistically driven and most authors do not dig through the training plans used for all results.

I find that if one is looking for a confirmation of the calculator, one should try it out. Head out for a 10k and see how well it works for you and your training.

There are several schools of thought - NONE are ABSOLUTE. You do not have to run 50-70 mile weeks to drop 30 minutes off a race if you are in the 5 hour range or higher. It takes a BALANCED approach to training. One that looks to HARD mid week runs and dedicated long runs AT an INTENSITY that is low enough to promote fat burning but hard enough to push the run.

My runs are all over the place so that is just a guide for me, I promise not to make it my bible. If I can come in around 5:30 I will be thrilled, but my goal is to finish healthy and uninjured. I wish I had the time and the stamina to run 50 miles per week. Getting out for 45 minutes on Tuesday and Thursday is hard enough. Getting in a weekend long run is a blessing.

I just thought people might like how the site compares each run they do and shows how fast you're getting.

Sent from my iPad using DISBoards. Please excuse the typos.

 

[PRmamiDEdos]

I was actually laughing because we pretty much at exactly the same pace! You're my ideal running group!

Awesome! Will you be using a parasol so I can find you? LOL.

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[cewait]

My runs are all over the place so that is just a guide for me, I promise not to make it my bible. If I can come in around 5:30 I will be thrilled, but my goal is to finish healthy and uninjured. I wish I had the time and the stamina to run 50 miles per week. Getting out for 45 minutes on Tuesday and Thursday is hard enough. Getting in a weekend long run is a blessing.

I just thought people might like how the site compares each run they do and shows how fast you're getting.

Sent from my iPad using DISBoards. Please excuse the typos.

Don't get me wrong... the screen shot is interesting. The screen shot suggests you are either coasting on the short runs or gutting out the mid distance runs... Now, back up the data with Galloway's magic mile stuff (if you understand it) and see where his data has you positioned. It would be interesting to see if you can push out some 10:45 minute miles in the middle of your long run.

 

[princessbride6205]

P.S. Don't laugh, I have short legs and I'm slow, LOL.

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No laughing here! I just did an 8.5 mile at the same pace.

My runs are all over the place so that is just a guide for me, I promise not to make it my bible. If I can come in around 5:30 I will be thrilled, but my goal is to finish healthy and uninjured. I wish I had the time and the stamina to run 50 miles per week. Getting out for 45 minutes on Tuesday and Thursday is hard enough. Getting in a weekend long run is a blessing.

I just thought people might like how the site compares each run they do and shows how fast you're getting.

Sent from my iPad using DISBoards. Please excuse the typos.

I like the site and might try it out just because I like numbers. Like you, I never treat the calculators as absolute - I haven't had one be even close to correct for me yet! I do run/walk and my knee dictates how much running versus walking I do on race day. So obviously a calculator can't predict that for me!

Don't get me wrong... the screen shot is interesting. The screen shot suggests you are either coasting on the short runs or gutting out the mid distance runs... Now, back up the data with Galloway's magic mile stuff (if you understand it) and see where his data has you positioned. It would be interesting to see if you can push out some 10:45 minute miles in the middle of your long run.

Coach - as always, love your balanced insight in this thread (not just this quote, the last few pages).

 

[sunshine girl]

Big thank you to whomever posted that the Disney Store 25% discount offer happening right now applies to the RunDisney merchandise! I just picked up some marathon gear. Was thinking the prices were too high, but at 25% off, plus free shipping on orders over $75, it was easier to plunk down the cash!

Now I will be well-outfitted before I get to the expo. Although I'm sure there will be much more stuff at the expo that I will want...

 

[christinascreative]

Now if only they had Princess 1/2 merch in the RunDisney store-- I'd be all over that 25% off.

 

[jimandami]

Big thank you to whomever posted that the Disney Store 25% discount offer happening right now applies to the RunDisney merchandise! I just picked up some marathon gear. Was thinking the prices were too high, but at 25% off, plus free shipping on orders over $75, it was easier to plunk down the cash!

Now I will be well-outfitted before I get to the expo. Although I'm sure there will be much more stuff at the expo that I will want...

You are most welcome! I got nothing but DD3 got the limited edition Cinderella dress...what is wrong with this picture?

 

[ZellyB]

RunDisney has updated numbers for the race registrations:

WDW Marathon - 90%
Half Marathon - 83%
5K - 57%
Goofy - 91%

 

[stargazertechie]

RunDisney has updated numbers for the race registrations:

WDW Marathon - 90%
Half Marathon - 83%
5K - 57%
Goofy - 91%

I really need to pull the trigger and register. I'm SO on the fence about the marathon...

 

[roomthreeseventeen]

I really need to pull the trigger and register. I'm SO on the fence about the marathon...

If you’re going to sign up, I’d do it today. They haven’t updated the numbers since Monday when it jumped to 90%, and he Disneyland Expo (which is guaranteed to fill the race, I think) starts tomorrow morning.

 

[jimandami]

hey guys...I have a question about tempo run pacing. DH and I have been doing speedwork at least once a week all summer, but we have mostly been doing intervals on the treadmill. For the full, we are planning to incorporate more tempo runs and hill runs with our intervals. Today, I did my first tempo run and I am not sure I did it "correctly." I have read conflicting reports on how fast a tempo run should be so I tried to go with Hal Higdon's theory that it should be "comfortably hard", but have also read it should be around 30 sec slower than 5K pace. My 5K pr is at a pace of 7:25 min/mile, which was in April, although the last 5K I ran was about 10 sec slower per mile...it was a very hot/humid day. Anyway, this morning, I did a mile warm-up, and then did 3 miles with an average pace of 7:45 min/mile, with pretty even splits. I would say the first 2 miles were "comfortably hard," and I could say a few words but not hold a conversation. The 3rd mile, however, was pretty damn hard. I finished but I wanted to stop pretty badly. So, my question is, do I just need to keep working on endurance or was I just going too fast? Any suggestions would be appreciated!

Ami

 

[Reep]

hey guys...I have a question about tempo run pacing. DH and I have been doing speedwork at least once a week all summer, but we have mostly been doing intervals on the treadmill. For the full, we are planning to incorporate more tempo runs and hill runs with our intervals. Today, I did my first tempo run and I am not sure I did it "correctly." I have read conflicting reports on how fast a tempo run should be so I tried to go with Hal Higdon's theory that it should be "comfortably hard", but have also read it should be around 30 sec slower than 5K pace. My 5K pr is at a pace of 7:25 min/mile, which was in April, although the last 5K I ran was about 10 sec slower per mile...it was a very hot/humid day. Anyway, this morning, I did a mile warm-up, and then did 3 miles with an average pace of 7:45 min/mile, with pretty even splits. I would say the first 2 miles were "comfortably hard," and I could say a few words but not hold a conversation. The 3rd mile, however, was pretty damn hard. I finished but I wanted to stop pretty badly. So, my question is, do I just need to keep working on endurance or was I just going too fast? Any suggestions would be appreciated!

Ami

Tempo runs can accomplish a lot of things depending on how hard you run them. In the general sense, a tempo run is just a run where you warm up and then run faster for a longer period--usually 3-6 miles. You can run them around marathon pace as a lactate threshold run, or you can use them as a 5k+ run to really push your pace for endurance. I do both depending on what else I'm doing in the week.

Typically, I will do 2 mile warm up, 3-4 of tempo, then 2 mile cool down, with the pace being at whatever race I am training for. This is usually my main speed work for the week and I run at or just faster (-5 to -10 sec) than race pace.

Often, I will add in a tempo run as a secondary speed work for the week and (while training for half marathons) I will run them at, or +10-20 seconds slower than marathon pace. This supposedly helps your body learn to burn fat better as a fuel.

I would just be careful about going too hard on tempo runs and also doing a hard repeat workout. I did that two years ago and ended up missing a year of racing and having to jog through the DL half to keep my Legacy status alive.

I'm sure others have different views on this. There is no one way that is perfect for everyone.

I should say also that I got pretty fast by only doing repeats (no tempo) for many years, so they are not required.

 

[jimandami]

Tempo runs can accomplish a lot of things depending on how hard you run them. In the general sense, a tempo run is just a run where you warm up and then run faster for a longer period--usually 3-6 miles. You can run them around marathon pace as a lactate threshold run, or you can use them as a 5k+ run to really push your pace for endurance. I do both depending on what else I'm doing in the week.

Typically, I will do 2 mile warm up, 3-4 of tempo, then 2 mile cool down, with the pace being at whatever race I am training for. This is usually my main speed work for the week and I run at or just faster (-5 to -10 sec) than race pace.

Often, I will add in a tempo run as a secondary speed work for the week and (while training for half marathons) I will run them at, or +10-20 seconds slower than marathon pace. This supposedly helps your body learn to burn fat better as a fuel.

I would just be careful about going too hard on tempo runs and also doing a hard repeat workout. I did that two years ago and ended up missing a year of racing and having to jog through the DL half to keep my Legacy status alive.

I'm sure others have different views on this. There is no one way that is perfect for everyone.

I should say also that I got pretty fast by only doing repeats (no tempo) for many years, so they are not required.

Thank you! To clarify, we are not doing a tempo run and repeats in the same week. We took HH Intermediate 2 plan and instead of doing one of the easy runs in the week, added a day of speedwork, which will either be intervals, tempo, or hills, depending on the week. Hal also has you do a marathon pace run every other weekend, starting at around 6 miles and building to 10-12 I believe. So, in our current schedule, we will do all "easy" miles 2-3 days per week, one day of "speedwork," and then the marathon pace runs on the weekends that are required. We were careful to never have 2 hard days back to back. The main problem I am having I think is that I am just not at all sure what my marathon pace will be, since it's our first, so it is hard for me to decide what pace to run on my various runs, KWIM? We do have a 1/2 in November and I will use that race to help determine my goals/paces after that, but until then, it's a little up in the air.