Panda Rambling, Where are you in your training.

[windwalker]

Most of us on here have a race we are doing at the January WDW Marathon Weekend. This is the time just over 3 months out that you should be well on your way, especially if you are a beginner, to having a plan. I felt like we needed a question and answer thread for training questions.

We have a lot of talent on here for answering questions about training and getting through a new distance. A race is serious and can even be dangerous if you go into it unprepared. A few years ago we had a nice young lady on here that was preparing for her first half and then we didn't hear from her for several months after, then she came on briefly and said that she had a stroke during the race and had to be hospitalized.

When you are trained and prepared it is a great adventure and will be a proud memory forever. If you are not trained and ready it can be an ordeal. Once you do it you are indeed changed forever.

So please if you have any questions or concerns please ask. Our long time marathoners on here are a wealth of information and can help.

Dave

 

[RunRookie]

Scary thought! I hope she recovered fully!

I started my training for the Disney Half on Labor Day weekend. I am using a modified Galloway plan from the RunDisney web site, working with my personal trainer (who is a triathlete) to develop a plan that incorporates my race schedule, fitness level, and the fact that I am still new to this whole running lifestyle.

I am running a 10K this Saturday which is right on my training plan schedule. By November, I will have progressed to 15K, and I am running a 15K race on Nov 5th.

I plan on doing most of my training outdoors and things have been going pretty well. The only areas that are still unclear for me are fueling (I haven't run long enough times to need more than just water), and how to build up the mental toughness for when your body is tired/sore.

That is one of the reasons I love this group. I can post questions, get good feedback, and find encouragement.

 

[windwalker]

Rick, sounds like you are doing great and have all your bases covered.

I have a friend Robert Ultra MickeyMouse that is really into the science of fueling and hydration. I keep it simple, since you use a 100 calories a mile, I drink a cup of the sports drink at every water station. I will do a couple of gels that are passed out during the races and take a half banana at each of the stations that offer them. I have found that the Disney races have everything I need to eat and drink along the course. There are a couple of wonderful WISHers that are always there with pretzel rods. There is nothing more awesome at around mile 22 than a pretzel rod.

Dave

 

[jimandami]

Along the lines of fueling, DH and I are just starting our training for the marathon relay, using Hal Higdon's program (we have however, been working out very seriously for about a year now, so are in pretty good shape). At what distance do you start to think about gels/shot blocks, etc? We have done long runs up to 6 miles, but that will start to increase soon and I was thinking that once we run for an hour, we may need some sort of calories....do you guys agree with that assessment? Also, does anyone have a suggestion for cold weather running gear that is discounted? I looked at Dick's the other day but one outfit was around $165...looking for a little cheaper maybe.

Thanks,
Ami

 

[FFigawi]

Along the lines of fueling, DH and I are just starting our training for the marathon relay, using Hal Higdon's program (we have however, been working out very seriously for about a year now, so are in pretty good shape). At what distance do you start to think about gels/shot blocks, etc? We have done long runs up to 6 miles, but that will start to increase soon and I was thinking that once we run for an hour, we may need some sort of calories....do you guys agree with that assessment?

Fueling is something that is unique to each person and that you need to experiment with to find out what works best for you. That said, in general, the 60-90 minute mark is when most people start thinking about taking something in. Personally, I take something at mile 9 for a half marathon and use that to get me through the rest of the race. For a full, I take something after 90 minutes and then again every 45 minutes until I'm at or near the finish.

Also, does anyone have a suggestion for cold weather running gear that is discounted? I looked at Dick's the other day but one outfit was around $165...looking for a little cheaper maybe.

I'm sure you can find better deals than that. A pair of tights is typically about $25-$40. Throw in $30 for a long-sleeve top and maybe another $15 for a smartwool hat, and that's really about all you'll need.

 

[windwalker]

Go to the website runningwarehouse.com they have good prices and we have a discount code for an additional 15% off WISHRACED is the code and you put it in when your checking out.

Dave

 

[jimandami]

Awesome! Thank you both very much!

 

[John VN]

Things been quiet here so my turn....

Training is going well for the Space Coast 1/2 Marathon and WDW Goofy. Yesterday I went out on son's 35lb. full suspension Mtn. bike and rode 33 miles. Got back home, put walking shoes, shorts and shirt on. Was going to walk 1 mile but felt so good wound up with 3.4 miles at a 10:03/mile average and that was with stopping to pick up 2 coins. Got to love getting out walking and finding money. Will be increasing biking and walking distances to get into the groove to start my tri training after shoulder repair.

 

[bunnyfoo]

I usually don't bring anything with me when I do 7 miles or less (exception being hot summer days). When I go 8-10, I'll bring water only and anything over 11 miles, I'll bring Cliff Blocs which I take every 3 miles. When I bring liquid, I fill up two of my bottles with water and the other two with Gatorade or something with electrolytes.

Here's a tip for those of you who like Sports Beans and live up north. Try and store them somewhere warm while running. The colder it is outside, the harder they get. You don't want to crack a tooth trying to bite into one.

Rick - For a LR, I try to keep my routes close to home. That way, if I (really) have to, I can cut a run short. It's a little silly but I make it through my long runs because I want to say at the end of it I ran xx miles!! I also know that the next time I run x miles, it will be a lot easier physically. When I first started running, someone said to me "I'm just going out for an 8 mile run!" I thought ... just 8 miles?? At the time, that was my longest run. These days I look forward to the 8 miles because that's my short run some days! Better that than 18 miles :laugh:

 

[windwalker]

Vicky I don't do that much LSD to prepare for Goofy but you should since you are running you need to build the strength and endurance. A long training walk for me is a 12 miler at a 12 mpm pace.

Dave

 

[hotblooded]

I'm hoping to establish a solid base before I begin Hal Higdon's Novice half-marathon plan in preparation for the WDW Half. I run 2-4 miles, 2-3x/week either alone or with a running buddy. I average out to a 12-13mm training pace, and I'm not sure what my race pace is because I haven't raced since late June.

I like running alone because it's peaceful, and I can push it whenever I feel so inclined. Conversely, I like running with my friend because I have no choice but to take it easy, since he's an even newer runner than I am. Plus he keeps up a conversation the whole time, so it flies by!

 

[TEK224]

Right now I'm in a little bit of recovery mode. I did the RnR Philly 1/2 a week ago Sunday. I was tired and a little stiff for a few days after (I was a bit undertrained, but that's my fault). I got a little bit of shin splints in my left leg, so I've been giving it a break and not running on it. Have been riding the bike to cross-train.

It's feeling better now, so I'll be getting out more to start getting in the steps to get ready for Goofy.

Terri

 

[windwalker]

By now, about 3 months out, I have 2 main priorities: 1. Is don't get sick, this is a horrid time, now till January to pick up the bugs that kids pass around during the winter. 2. Don't get injured.

On getting sick, if you are around kids, either as a parent of school age children, a teacher or in a health care profession then this is the time for frequent hand washing and using the hand sanitizer. It's also a good time to be eating more healthy, not just for keeping your immune system strong but to help your body recover from hard training sessions.

Getting injured is easy right now. You are pressing your body to do more. You need to make sure you are getting good sleep and taking at least 2 rest days a week. Stretching is good for keeping the tight spots loosened up. It's good to use a stick all over your legs a couple of times a week or get a massage every week if you can. For me a must since my battle with PF last year is to roll the tennis ball around with my feet every day for a few minutes.

So, right now, good rest and sleep, good eating and hydration, be caucious around anyone who could be spreading cold germs and do your stretching. Oh yeah don't forget to train.

Dave

 

[bunnyfoo]

Vicky I don't do that much LSD to prepare for Goofy but you should since you are running you need to build the strength and endurance. A long training walk for me is a 12 miler at a 12 mpm pace.

Dave

Why didn't you tell me earlier?? I'm just kidding Dave! I kind of slacked off this summer using the hot weather as an excuse. Going into Goofy, I'll have done a 30K in August, a 1/2 in September and a full in October. The cooler weather should make it easier to get in the back to back LRs on the weekend. My goal for Goofy is just to finish so I'm focusing on being consistent, staying injury free and not getting sick.

 

[John VN]

Funny that Dave mentioned about being sick. Yesterday was not a good day. Woke up with pains all over, weak, bad stomach cramps, headache and not able to eat. Had the 2 grandsons to take to school and then crashed. Picked them up, homework, dinner and finally bed.

Able to get a good night's sleep so I got in a 43 mile bike ride this morning but no walking after. Did not want to chance things. Tomorrow is a rest day since 12yo DGS has dentist in AM.

Friday I think a 40 mile bike ride is in order then a 10K walk at 11m/m pace sounds good.

Must say that riding my son's mountain bike is providing a fantastic workout and really helping with my recovery from the bicycle crash in April.

 

[windwalker]

John your a machine brother.

Attitue is much more than a word when it comes to living a healthy life, if you can see where you want to be and believe you can get there then you are unstoppable. As the saying goes, "If you shoot for the moon and miss you will still land among the stars".

Get your best Grrrrrrrrr!! on and believe you can and you will have a chance.

Dare to Dream.

Dave

 

[joan4mickey]

Vicky I don't do that much LSD to prepare for Goofy
Dave

I read this thread a few days ago and again today and I can't get past the LSD. I don't know what you are communicating, but I don't think it is something I will do for training or for that matter ever do again. Pretty sure I couldn't do it and run.

John I get the mountain bike thing. I have one and it is a new element to my training, but last week my DH put road tires on it so I'm sure that is going to be a lot more fun to ride.

I did my LR Monday 13 miles and next week I come down a few miles before going back up. I have only done a few half marathons and I was starting to think to myself during my LR, "How will I get to 26?" And then I said to myself, "You have to trust your training. You made it to a 15K with 3 months of training in 2008 and then nine months later to a half. Just take one week at a time and by January you will be there."

I'm using Hal Higdon's Marathon 3 training...3 just means 3 runs a week. I had to tweak it a bit to my schedule and took out one 20 mile, which left me with two 20 mile runs and I may take one of those up to 22 miles.

As far as the illness thing (yuck) I gargle at least once a day with alcohol based mouthwash. I dropped 10 lbs. two weeks before this year's Princess Half with what they were calling a virus. The race was very hard on my body as I actually had a bacterial infection. A week after the race I was unable to exercise (or do much of anything) or gain weight so back to the doctor for more blood work and then the antibiotics. I guess what I'm saying is go back (again and again) to the doctor (don't wait) if your body still feels out of sorts after a few days.

OK. Everyone stay health and injury free!

 

[John VN]

Dave, I have my goals always in front of me when I am out exercising. I don't need music or even company because I am constantly focusing on movements and breathing. Sounds like it might be impossible when out on the road for 8 hours or more and many say I'm crazy but I think I am crazy like a fox.

Joan, lots of Grrrrrrr for doing the Princess when not feeling good. That sick thing is the worst when it comes to exercising. I already put road tires on son's bike since I can't ride off road any more. Big time wrist and shoulder problems that comes along with 61 years of livingand crashes. The really cool thing I like about riding his bike is that the thing is sooo heavy. When I get back home after son is done with current out of country Army duty I will be on my 20 pound lighter road bike and rack up the 100 mile rides. Those long rides help tremendously in my marathon training.

 

[windwalker]

LSD is Long Slow Distance. Normally a min or 2 per mile slower than you plan to do the race.

 

[joan4mickey]

LSD is Long Slow Distance. Normally a min or 2 per mile slower than you plan to do the race.

Thanks for the clarification 'cause I thought some one may have been having some crazy freaky runs.