Official WDW Marathon Weekend 2013 Thread

[kimmiepcft]

I got my Sparkle Skirts for the 5K and Marathon yesterday, they are sooooo pretty! Now to start planning the rest of our costumes! So excited and it is still over 200 days away

 

[jimandami]

Wanted to just echo what others have said and say thank you to Coach for all the great advice! I think DH and I have decided to do Ryan Hall's 10 week program for the Donald and I was just wondering if you have any experience with that plan? We have done 2 HM's this year and both have a PR of 1:57 and we would really like to get that down to around 1:40-1:45. We used Hal for the previous 2 races but really want to focus on speed this time!

 

[cewait]

Jennie You can take proof of time to Runner Relations at the Expo and they will switch you into the time-appropriate corral.

Maura

Proof of Time question---this is our first Half Marathon, and first race ever for me. We had signed up for the Crescent City Classic 10K in April, but I got injured -- broke my pinky toe -- and we weren't able to do it. We missed the possibility of registering for another 10K in early June due to reinjury of the same toe. I've been checking the race schedules for the feasible geographic area around us, and until mid-to-late November, the longest races on the schedules are 5-milers (a mud run and a full moon trail run).

I know the submission deadline for proof of time is in November if you mail/email/fax it in, but if we have proof of time when we go to the Expo to pick up our stuff, will they accept our proof of time then so we can hopefully get out of the last corral?

Oh, and in other news---we booked our room at POFQ! Now just praying for the Military Salute tickets to be renewed....

Maura is correct, but I want to reiterate something that many folks are simply confused on.

If one estimated a finish time of 2:45 or more (5:00 marathon) a proof of time is NOT required. If I were a new runner and had no idea of expected finish times, I would put 2:45 or 2:50. That will keep you out of the last corral and still not require a proof of time.

If one estimated a finish time of 2:44 or less, proof of time is required. If one fails to provide proof, then they are placed in the last corral. You can submit a proof of time before November and get adjusted pre-race, or you can carry your proof with you to the expo. There a quick trip to runner relations will get you adjusted to the proper corral.

Note that if one assumed a 2:50 time at registration and then found speed in a fall 10k then they can always re-estimate their finish times and supply proof of time later.

I hope this helps.

Here are some times that one could expect in from a 10 k

70 minute 10k = 2:35 Half
65 Minute 10k = 2:24 Half
60 Minute 10k = 2:13 Half = 4:41 Full
58 Minute 10k = 2:09 Half = 4:32 Full
55 Minute 10k = 2:02 Half = 4:18 Full
53 Minute 10k = 1:58 Half = 4:08 Full
50 Minute 10k = 1:51 Half = 3:54 Full

 

[cewait]

Wanted to just echo what others have said and say thank you to Coach for all the great advice! I think DH and I have decided to do Ryan Hall's 10 week program for the Donald and I was just wondering if you have any experience with that plan? We have done 2 HM's this year and both have a PR of 1:57 and we would really like to get that down to around 1:40-1:45. We used Hal for the previous 2 races but really want to focus on speed this time!

I personally have not but I did just give it a quick once over. I think that this is a more than solid plan. I can see how Ryan runs so fast here in Houston. This is a truly serious plan that should knock time off your PR's. It is old school in the fact that one over distances on the long runs.... It also runs longer on a weekly basis than most marathon plans used by disney runners. I would couch this as a advanced plan - regardless of RW's beginner discussion. Going into the plan, I think one should have enough miles on the legs to run 13 the first week. I would also look to run 2-3 hard 10ks going into the plan. I guess I am saying that one should be training now to be ready for the plan.

Hope this helps.

 

[Bephus]

I haven't been posting here (or anywhere, really) lately because of end of school year/birthday activities but I have been trying to keep up with everything in the daily mailings.
I haven't been running too much lately (pulled calf muscle) but have been getting a bunch of XT in and am going to be adding more running. I am thinking more speedwork than distance over the summer to try to get my time down. Are there any full plans out there that focus more on speed? I have done Bingham and Higdon in the past. TIA!

 

[jimandami]

I personally have not but I did just give it a quick once over. I think that this is a more than solid plan. I can see how Ryan runs so fast here in Houston. This is a truly serious plan that should knock time off your PR's. It is old school in the fact that one over distances on the long runs.... It also runs longer on a weekly basis than most marathon plans used by disney runners. I would couch this as a advanced plan - regardless of RW's beginner discussion. Going into the plan, I think one should have enough miles on the legs to run 13 the first week. I would also look to run 2-3 hard 10ks going into the plan. I guess I am saying that one should be training now to be ready for the plan.

Hope this helps.

Thanks Coach...it does help! This summer, we are training for several obstacle course races, with the goal race being an 8-10 mile Super Spartan in Chicago. Our summer plan calls for a combination of P90X, Insanity, and Asylum (6 days/week) plus running 20-25 miles/week. I am hoping that this intense training over the summer will prepare us to complete Ryan Hall's plan...it will be the first time we are just doing a running plan, without other programs mixed in! I am glad you said that about the 10Ks because I was just thinking we definitely need to run a couple because most of the speed work is at 10K pace!

 

[srp1103]

Officially registered for the Marathon!! My DH and DD will be running the Half. We are staying at OKW arriving on Fri. departing on Mon. Will be looking for others that will be walking to the start from OKW. So excited, this will be my first Marathon... I have run 3 Half Marathons in the last 2 years.

 

[ZellyB]

We are officially registered as well. I'm really excited!

 

[steph0808]

I am thinking about registering today too; since it will be extra motivation (which I need right now)!

 

[steph0808]

Sorry for the hijack (I just realized I don't have enough posts to send a PM!)

I would say it really depends on your goals. As a relatively new marathoner, I would not amp up my pre-training plan miles too high. 20-25 is a nice number for this time of year. It is well beyond most first time runners weekly totals. I would focus more on intensities and quality of runs that I would distance at this point in the year.

With regard to the lessening of miles and number of runs as you start into a new plan, use that time to allow the body a little recovery time. Strength is not gained from exercise, rather it comes from the periods of recovery post run/workout. You will see a periodization in most running plans - longer 2-4 weeks with a retracted week following. The body needs this type of retraction and recovery on a more macro scale. Allowing the body this time as you enter the marathon plan will help you in the long run.

Another, related question. I have only been running since January. Well, I run for spurts, take July/August off, take winters off, etc. I ran track in high school and could have easily run a few miles at most points in my life in the last 9 years since graduating. But once I started running again back in January and saw that there was a Disney marathon, that is what I wanted to do, and my running has been consistently at 20-25 miles/week.

Is it too soon to do a marathon, less than a year after starting to take running seriously again? I have only run a 5k and a 10k so far (with a 15k planned in July and half plans in October). Should I only do the Disney half? I don't want to push myself too far too soon. But my ultimate goal is just to finish (though I would like under 5 hours ). And I also worry that I might lose what motivation I have to run a marathon if I push it back past Disney 2013 (plans for having a family, possibly changing jobs, etc.).

 

[Ariel484]

I got my Sparkle Skirts for the 5K and Marathon yesterday, they are sooooo pretty! Now to start planning the rest of our costumes! So excited and it is still over 200 days away

Ooh...which colors did you get??

I am thinking about registering today too; since it will be extra motivation (which I need right now)!

Keep in mind that the prices increase tomorrow!!

 

[steph0808]

Keep in mind that the prices increase tomorrow!!

That is why I am thinking about doing it today!

 

[Ariel484]

That is why I am thinking about doing it today!

I bet a lot of people will. It'll be interesting to see if the capacity jumps up this week.

 

[cewait]

I haven't been posting here (or anywhere, really) lately because of end of school year/birthday activities but I have been trying to keep up with everything in the daily mailings.
I haven't been running too much lately (pulled calf muscle) but have been getting a bunch of XT in and am going to be adding more running. I am thinking more speedwork than distance over the summer to try to get my time down. Are there any full plans out there that focus more on speed? I have done Bingham and Higdon in the past. TIA!

Higdon's advanced plans have speed work. The A-1 plan is very similar to the inter plan, but with speed/hills included. While I do not have access to Hadfield's (Bingham) upper end plans I believe that they also include speed work. Likewise, Jeff's plans incorporate speed work in the 'time goal' plans... though I really think he misses the mark and tries to put this work on top of the long run.

There are several other plans in the public domain that include speed work including some listed in this thread.... Hanson/Brooks Project, Ryan Hall. There are several others out there including pay per use plans.

The issue one runs into, especially if one lifts just the skeleton of a plan and does not have the descriptions and reasons for each workout, is that you may not fully understand the workout in front of you. These leads to just going through the motions and leaving effort off the table.

Look at Bingham, Hansons and Hall's plans and see if there is anything there that looks good. Of these Higdon's comes with the best public domain information for each run.

 

[cewait]

Sorry for the hijack (I just realized I don't have enough posts to send a PM!)



Another, related question. I have only been running since January. Well, I run for spurts, take July/August off, take winters off, etc. I ran track in high school and could have easily run a few miles at most points in my life in the last 9 years since graduating. But once I started running again back in January and saw that there was a Disney marathon, that is what I wanted to do, and my running has been consistently at 20-25 miles/week.

Is it too soon to do a marathon, less than a year after starting to take running seriously again? I have only run a 5k and a 10k so far (with a 15k planned in July and half plans in October). Should I only do the Disney half? I don't want to push myself too far too soon. But my ultimate goal is just to finish (though I would like under 5 hours ). And I also worry that I might lose what motivation I have to run a marathon if I push it back past Disney 2013 (plans for having a family, possibly changing jobs, etc.).

When you first said you were running 20-25 and wondered if that were enough, I kind of figured a high school coach was talking in your head.

With regard to "is it too early to run a marathon?", yes and no. No, you should be fine and you are running today at a weekly total that is equivalent to some plan's November totals... If you leave the serious time goals by the wayside, you will be fine. But, yes, if you are looking to run a high standard run (for your capabilities) I would say a little early for a 'let me leave everything on the course' effort. Bottom line, go out, run a race within your capabilities and have fun. Goals this January should be

1) Finish
2) Finish upright
3) Finish with a smile

Make your second marathon the one that you will push for a high level goal.

 

[magicLAL12]

DBF and I are officially registered for the full marathon in 2013!!! We will be staying at the BWV, and absolutely cannot wait!
My parents will be participating in the half as well, so it will be a family running affair!

I know I would probably find the answer somewhere among these 60-some pages- but what is a sparkle shirt?! They sound like so much fun!

Thanks!

 

[JCH]

I started my Marathon plan (using the 30 week plan fro the Galloway website) with some cross training today by going to Pilates for the first time. I thought I was decently in shape. I was wrong!! I cannot for the life of me get my leg in the air without bending my knee.

After doing some research, it appears this is common in runners since we build up our quads and our hamstrings get weak? Does that sound right? Any advice for building up the hamstrings?

The owner of the studio (who is also a marathon runner) has suggested I do 1 day of Pilates the day before a run, and then yoga the day after long runs of 10 miles or more. Do I need more cross training than that?

 

[Momto2PrncChrmgs]

Im signing up for the half!

I always (jokingly) told hubby if I ever did a half, it would be in Disney and I'd have a tiara on. Well, we picked 1/12-1/19 to go to DW and then realized IT'S MARATHON WEEKEND! So we're going to bump it up a day, and hope grandma will tag along to watch our boys, so we can run (ok, run/walk) it together!!

 

[Bephus]

Higdon's advanced plans have speed work. The A-1 plan is very similar to the inter plan, but with speed/hills included. While I do not have access to Hadfield's (Bingham) upper end plans I believe that they also include speed work. Likewise, Jeff's plans incorporate speed work in the 'time goal' plans... though I really think he misses the mark and tries to put this work on top of the long run.

There are several other plans in the public domain that include speed work including some listed in this thread.... Hanson/Brooks Project, Ryan Hall. There are several others out there including pay per use plans.

The issue one runs into, especially if one lifts just the skeleton of a plan and does not have the descriptions and reasons for each workout, is that you may not fully understand the workout in front of you. These leads to just going through the motions and leaving effort off the table.

Look at Bingham, Hansons and Hall's plans and see if there is anything there that looks good. Of these Higdon's comes with the best public domain information for each run.

Thanks! I did not know that Bingham had an advanced plan. I never look at Higdin advanced plans because I am not a super fast runner (3:56 PR) and I thought they were more running than I could do but I will definitely look at them now.
Where could I find Hall's plan? I have done one of his for a half before.
Last thing for now- I live in No FL which means I have no hills. Would you recommend bridges or treadmill for those types of runs? Or either? (I truly hate treadmills!!)

 

[DisGirlAllie]

I'm in the process of convincing my father to wear costumes...we'll see how it goes