Official WDW Marathon Weekend 2013 Thread

[PRmamiDEdos]

Just finished the Broadway Bridge 1/2 Marathon in Kansas City. Not bad considering that I haven't that distance since June's Hospital Hill 1/2 Marathon, and run for the first time in a month with a 5K on monday. PR'ed by 15 Minutes!!So pumped for Disney's Wine and Dine!!!!

Congrats!!

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[bigdave10000]

I am starting the Pfitz 18/70 tomorrow. Going to add a run day on Monday instead of a rest day. I have averaged 53 MPW since 5/1. My base is ok, still 20 pounds heavier then I should be. Just got back today from a week at WDW. Great week. Ran 5 out of 7 days while there. Started coming down with a cold yesterday so that is a bummer.

 

[cewait]

We're doing Higdon's Novice Supreme. So technically tomorrow starts our week 13, but it's also week 1 of his Novice 1 plan.

What are you all doing for cross training? I've been really lax about it, meaning...I haven't been cross training. I have a gym membership but no access to a pool. Would TRX classes be too much or should I keep it to the bike or elliptical?

TRX would be fine, but I find that cycling is a bit more in line with running. I tend to add strength and agility workouts on top of a running program

I'm doing Higdon Intermediate 2 but am thinking of adding mileage to the weekday runs. I've read that Higdon's plans don't really have enough mileage, but I don't know if that is just his novice plans. Any opinions?

What's you current base, what are your goals, how old are you and what is you injury history? Why not amp up intensity on the two shorter runs rather than add junk miles? I find that Hal's plans have worked well for most folks with 2-5 marathons under their belts and who are not looking for the pointy end of their age group. I would caution about just adding miles without understanding the previous questions.

 

[cewait]

I am starting the Pfitz 18/70 tomorrow. Going to add a run day on Monday instead of a rest day. I have averaged 53 MPW since 5/1. My base is ok, still 20 pounds heavier then I should be. Just got back today from a week at WDW. Great week. Ran 5 out of 7 days while there. Started coming down with a cold yesterday so that is a bummer.

Really? Run 7 days a week with no rest day? Good Luck!

Let us know how it goes.

 

[bigdave10000]

Really? Run 7 days a week with no rest day? Good Luck!

Yep, been doing it for years. My last attempt at a BQ in 2009 I averaged 70 MPW for 8 months. Over 16000 miles in the last eight years. I started slow, built up to it over a few training cycles. I don't believe in junk miles. I think you get better by running more. The problem is running to fast and increasing mileage to quickly. I have never gotten hurt running easy miles. I have gotten hurt running speed work and not running easy when my body was telling me to.

Here is a great set of basic traing principles by Jack Daniels. http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

If you are planning on running the marathon I think you would be better served slowly increasing mileage and cut out the speed work except for strides to improve running economy. We probably disagree but I am ok with that . It's not for everyone but I LIKE running everyday. If I need a rest day I will take one. I just don't have it on the schedule.

 

[Duanerice]

I'm doing Higdon Intermediate 2 but am thinking of adding mileage to the weekday runs. I've read that Higdon's plans don't really have enough mileage, but I don't know if that is just his novice plans. Any opinions?

I did Higdon Intermediate 2 for both of my Goofy's. The mileage was just fine. I saw no need to add any miles to the plan.

Good luck,
Duane

 

[PRmamiDEdos]

Need opinions about stride.

I'm short (4'9"). When I run, I usually take quick, short steps with my feet low to the ground. My husband is constantly telling me I should take longer strides and pick my feet up more. I've tried and it seems I'll always have to think about it to do it, but when I get into a zone, I'll notice I've gone back to quick, short steps. I've looked at my current pace on Nike+ while doing both and It seems that I'm faster doing it my way.

If it's natural to me, is it the correct way or should I re-teach my body to run with a longer stride?

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[cewait]

Need opinions about stride.

I'm short (4'9"). When I run, I usually take quick, short steps with my feet low to the ground. My husband is constantly telling me I should take longer strides and pick my feet up more. I've tried and it seems I'll always have to think about it to do it, but when I get into a zone, I'll notice I've gone back to quick, short steps. I've looked at my current pace on Nike+ while doing both and It seems that I'm faster doing it my way.

If it's natural to me, is it the correct way or should I re-teach my body to run with a longer stride?

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If your longer is reaching out further - no. The effort and thought is to kick harder and raise the knee a little higher. You really do not want to be a heal lander. Landing near the midfoot is the ideal point. If you stretch out too far, you hit head first and that is a braking/stress producing effort. Your knees and hips pay int he long run

I find that focussing running from the glutes and hams is a great way to feel a kick starting off. I run lots of hill work with a fairly fast turn over to work the hams and glutes. It also provides feedback on what a forefoot strike feel like.

Make to to check out what you turnover is... you need to be in the 160-180 range. This is by far more economical in the long run - but a heart rate buster as you try to speed up the legs if you are below this range.

 

[cewait]

Yep, been doing it for years. My last attempt at a BQ in 2009 I averaged 70 MPW for 8 months. Over 16000 miles in the last eight years. I started slow, built up to it over a few training cycles. I don't believe in junk miles. I think you get better by running more. The problem is running to fast and increasing mileage to quickly. I have never gotten hurt running easy miles. I have gotten hurt running speed work and not running easy when my body was telling me to.

Here is a great set of basic traing principles by Jack Daniels. http://www.coacheseducation.com/endur/jack-daniels-june-00.htm

If you are planning on running the marathon I think you would be better served slowly increasing mileage and cut out the speed work except for strides to improve running economy. We probably disagree but I am ok with that . It's not for everyone but I LIKE running everyday. If I need a rest day I will take one. I just don't have it on the schedule.

No issues. I read through your blog after posting and see that you are in fact a monster.

 

[kmg148]

$300 for 6 months. I email him every Tuesday with an update and he emails back within the next few days.
I've benefitted greatly from it so it's worth it to me. He has me running very low run/walk ratios so it requires a leap of faith. I decided when I signed up that I would do whatever he tells me, even when I'm skeptical. I was doing run 2 min/walk 1 min and now I'm running much less on long runs. Just a warning!
My Magic Mile has improved from 9:39 in July to 8:52 today.

Amanda

If you don't mind me asking, what is your speed for your walk and run intervals? The hardest part for me is finding a good balance of speed. I can't really walk faster than 4.0 without negating the walking intervals and I'm at the most comfortable running at 5.0 for long runs.

 

[ironz]

We're doing Higdon's Novice Supreme. So technically tomorrow starts our week 13, but it's also week 1 of his Novice 1 plan.

What are you all doing for cross training? I've been really lax about it, meaning...I haven't been cross training. I have a gym membership but no access to a pool. Would TRX classes be too much or should I keep it to the bike or elliptical?

I love that name, Novice Supreme. Sounds like a title on Toddlers and Tiaras.

I'm probably going to do the Novice 2 plan or one of the Penguin's plans, and start "for real" tomorrow! (though I've been training of some sort or another 30 of the last 32 weeks because of triathlong season)

My cross training will mostly be biking. It's not too taxing on the body, but still works on that aerobic endurance. A friend of mine did the Goofy last year with a ton of bike training, as he had a foot injury that lingered. He did just fine with the cross training.

 

[Goofierunner]

Need opinions about stride.

I'm short (4'9"). When I run, I usually take quick, short steps with my feet low to the ground. My husband is constantly telling me I should take longer strides and pick my feet up more. I've tried and it seems I'll always have to think about it to do it, but when I get into a zone, I'll notice I've gone back to quick, short steps. I've looked at my current pace on Nike+ while doing both and It seems that I'm faster doing it my way.

If it's natural to me, is it the correct way or should I re-teach my body to run with a longer stride?

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I'm no coach but over the past few months I've shortened my stride and learned how to run from my belly button. I used to suffer from terrible shin and ITB pain but shortening my stride has helped me ensure that my feet strike the ground directly under me so I'm landing mid or forefoot. I was probably heel striking before.

If it's working well for you, I would stick with it.

 

[PRmamiDEdos]

If your longer is reaching out further - no. The effort and thought is to kick harder and raise the knee a little higher. You really do not want to be a heal lander. Landing near the midfoot is the ideal point. If you stretch out too far, you hit head first and that is a braking/stress producing effort. Your knees and hips pay int he long run

I find that focussing running from the glutes and hams is a great way to feel a kick starting off. I run lots of hill work with a fairly fast turn over to work the hams and glutes. It also provides feedback on what a forefoot strike feel like.

Make to to check out what you turnover is... you need to be in the 160-180 range. This is by far more economical in the long run - but a heart rate buster as you try to speed up the legs if you are below this range.

Not sure of my turnover but I will definitely count this week and report back. I do land mid foot. I try for forefoot but have to work at that whereas mid I don't.

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[PRmamiDEdos]

I'm no coach but over the past few months I've shortened my stride and learned how to run from my belly button. I used to suffer from terrible shin and ITB pain but shortening my stride has helped me ensure that my feet strike the ground directly under me so I'm landing mid or forefoot. I was probably heel striking before.

If it's working well for you, I would stick with it.

Running from your belly button? P,ease explain.

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[mickeysgal]

Not sure of my turnover but I will definitely count this week and report back. I do land mid foot. I try for forefoot but have to work at that whereas mid I don't.

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Ok - I'll ask - and I feel dumb...what's turnover? How many times you take a stride in a certain period of time?

 

[Goofierunner]

I'm doing Galloway's just to finish upright for Goofy. I have a lot of half marathon experience but my marathons have been awful. I may try Higdon's method for my next race.

I really like this plan because I'm still fresh, mentally and physically. I WANT to get out there and run. Normally by this time, I've quit training and just thought, feh, I've done enough.

 

[PRmamiDEdos]

Ok - I'll ask - and I feel dumb...what's turnover? How many times you take a stride in a certain period of time?

I wasn't sure either so I googled it.

http://beginners.runnersworld.com/2008/10/what-is-turnover-and-how-do-you-improve-it.html

It's the amount of steps you take in two minutes.

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[John VN]

Need opinions about stride.

I'm short (4'9"). When I run, I usually take quick, short steps with my feet low to the ground. My husband is constantly telling me I should take longer strides and pick my feet up more. I've tried and it seems I'll always have to think about it to do it, but when I get into a zone, I'll notice I've gone back to quick, short steps. I've looked at my current pace on Nike+ while doing both and It seems that I'm faster doing it my way.

If it's natural to me, is it the correct way or should I re-teach my body to run with a longer stride?

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Please stay with what is natural to you right now. If you want to alter your technique to something else make certain you go cautiously and read the feedback from your body.

I have spent the last 2.5 years walking and am now starting to jog and run. My walking dynamics are like your running dynamics with low foot lift and short strides. I can achieve a turn-over of 200+/minute when I am walking at a 7:00mpm pace. I have yet been able to come close to that jogging or running because of the different muscles used when J/R-ing.

 

[John VN]

Running from your belly button? P,ease explain.

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Check out this video. Belly button refers to aligning your body for proper Chi. IT WORKS.

http://www.youtube.com/watch?v=rYNZUioUdHQ&feature=related

 

[PRmamiDEdos]

Check out this video. Belly button refers to aligning your body for proper Chi. IT WORKS.

http://www.youtube.com/watch?v=rYNZUioUdHQ&feature=related

I always thought I had good posture, but I am in the process of breaking out my mirror and doing the steps.

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