Question about training for the goofy

[Zela]

I am doing the goofy in Jan 09. I did a 5k in March but have fallen off the wagon since then as far as exercise goes. I did the full at disney this year and have done two halfs before that. I was wondering if anyone has any input on what my training plan should be. I wanna do some variation of the walk/run program for the goofy but I don't know how to do the mileage. Should I just do the marathon training plan and just push my endurance that weekend.....or should I modify it to include two long distance days on the weekend? Any help would be appreciated.

 

[Duanerice]

I'm sure others will chime in and I am not the voice of experience but I'll let you know what I am going to do. I plan on using the Higdon Intermediate II training program, mainly because it has back to back long runs. Everyone is different and I'm sure there are many that don't do back to backs. But, I am going to need them, if not physically then at least mentally.

good luck,
Duane

 

[skfulkers]

I'm sure others will chime in and I am not the voice of experience but I'll let you know what I am going to do. I plan on using the Higdon Intermediate II training program, mainly because it has back to back long runs. Everyone is different and I'm sure there are many that don't do back to backs. But, I am going to need them, if not physically then at least mentally.

good luck,
Duane

Like Duane, I also used the Hal Higdon Intermediate II plan for Goofy. I modified it slightly to include longer runs on Saturday. Basically, I swapped the semi-long mid week run from Wednesday to Saturday and then kept the real long run on Sunday. It seemed to work. I didn't have to crawl to the finish (or at least I didn't let the cameras see me when I was puking/crawling/crying ), so I guess it was at least a semi-successful plan.

Steve

 

[Tiger Lily 03]

It is time to get going on the plan for sure. While the actual training plans don't start until the end of August, I'd recommend getting some steps in to keep it fresh and definitely XT with Pilates and such included. You will be so glad you did this.

As for my Goofy training, I took this tip from one of our team who belongs to the tri-Charlotte group. (Christa). Figuring tht your LRs are Sat and Sun beginning with the week where the mileage is at 12 miles do 6 on Sat. I follow John Bingham mostly and the LRs are every other week when they get up to the longer mileage. It worked for my 3 Goofy events and I am getting geared up for the 4th.

I do know some will just train for the full and that works for them.

Good training whatever you choose.

 

[scoolover]

What I did was alternate my long run weekend with two sort of long runs. My long run was 22 miles and the opposite weekend I did runs of 13 and 10 miles. I didn't want to go real long back to back but I wanted my body to know that I expected two hard days in a row. My long run weekend for the last 5 weeks will look something like this:

22 miles
9 then 12 miles
24 miles
10 then 13 miles
26 miles

 

[skfulkers]

Scott--I really like your plan. I hadn't thought of approaching Goofy like that. Although it does make complete sense. Train your body to go hard two days in a row, but don't "kill it" by going as long on the second day. When I trained for Goofy last time, I went back to back LR quite a bit, and I won't lie--it hurt at the end. I was pretty burned out.

I really, really like your approach. You may have just caused me to re-look at my training plan for this fall. Thanks!

Steve

 

[Cruella de mom]

I didn't do any back to back runs last year.

Zela - You sound a little like me. I did Goofy with only one marathon and a handful of half marathons for experience.

I had a couple buddies that are extremely experienced distance athletes (iron man types) sit down and work out a plan for me. They were very concerned about injury since I was a relatively new distance runner. Their opinion was that the back to backs would be too tough on me. Somewhere there is a link to my plan on Robert's website.

I really like Scott's idea of doing the back to backs on your cut back weeks though. I think that is how I am going to train for this year. Except, I will not run more than 22 before the marathon.

Cecilia

 

[cdn_gal_eeyore]

I took a bit from Galloway's program and from Higdon's program. I ran twice during the week, then did back to backs on Saturdays and Sundays with Saturday's distance being half of Sunday's. The longest I ever did was a 10-20 combo.

 

[Zela]

Thanks for all the input guys......I think the long run weekends using my cutback weeks is going to be a good plan for me : )


Cecillia -What is Robert's website so that I might access your training plan as a guideline?