RWR: runners without runDisney (plans)

[Figment1990]

One of the best things about runDisney on the DIS is chatting with your fellow runners as you prepare for an upcoming race. But what is one to do when you have no runDisney races in the immediate future?! Drift around the WISH boards of course! Join the exercise challenge, or the weightloss challenge, or lend expertise to race threads. But here's another thread for those of us who have been training and running together for Disney races and may be feeling a little un-anchored without the goal of a big disney race or a training plan to guide us.

Join in and chat! Share your post-race workout plans, maintenance run strategies, non-run Disney race experiences, or even just how you are filling those hours that you used to spend running long runs.

I for one am trying to get over a wicked cold so that I can work on my strength training and a little speed work to try to PR in my upcoming Pittsburgh marathon weekend 5k. I'm also looking forward to running according to how I feel without having to calculate the weekly increase of my mileage!

 

[paxsarah]

What a great idea! I may or may not do Princess/GSC next year, and other than that I don't have any rD upcoming races. I've been doing some base building and getting ready for triathlon season. I've been running regularly with a HR monitor and my zone 2 runs have been steadily improving - actually, that's not exactly true, it wasn't gradual but I had a step up in performance at a point when I really felt like I just didn't have any run mojo at all. But in any case, my zone 2 (conversational) pace is 30-45 seconds faster than it ever was in the past, though I haven't really had a chance to see if it translates over to race efforts yet. I've got a half marathon relay (I'm running 10k) and a sprint triathlon coming up in April. Oh, and a 5k and metric century ride in the same day. It's a good thing I took March off to prepare!

 

[pixarmom]

I'm here! (That is, if you'll let me in even though I plan to register for the 2015 full marathon - but that's SO far away!) Loved the PHM last month - LOVED it! Even with the fog, and the humidity and adding around 9 minutes to my treadmill time . . . great race and so well-organized by Disney. Still came in under 2 hours, but want to get back to that treadmill time out on the road. Running a local half marathon in June, maintenance runs of 4 miles with long runs every other week - 6 last week, 9 next week, 11 two weeks after that . . .

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

 

[keahgirl8]

Here is a question for curiosity's sake...I know everyone is different, but if anyone has experience with this situation, I'd love advice!

I have been sick and having sciatic pain since the GSC, so I only ran one short run (a few days after the half). I hit the gym pretty hard doing strength training and non-running cardio for a week, then got really sick and did nothing. This week, I am easing back into light cardio and Pilates. There is a 10K in mid-April I would like to do. If I start running again in a week or two, will I be okay? Or have I lost too much conditioning already?

 

[BernardandMissBianca]

Subbing. I will be back tomorrow, I really should be asleep but I can't seem to get a decent nights sleep for the last 2 weeks.
I did hit the gym today though, an awful 2 miles. More on that later. Night y'all!

 

[bumbershoot]

Here is a question for curiosity's sake...I know everyone is different, but if anyone has experience with this situation, I'd love advice!

I have been sick and having sciatic pain since the GSC, so I only ran one short run (a few days after the half). I hit the gym pretty hard doing strength training and non-running cardio for a week, then got really sick and did nothing. This week, I am easing back into light cardio and Pilates. There is a 10K in mid-April I would like to do. If I start running again in a week or two, will I be okay? Or have I lost too much conditioning already?

I only have experience. I got horribly sick during the WDW Marathon weekend, ran the Half sick as a dog. The illness remained, went away, turned into a double ear infection, and so on. On Saturday I did a local Half after not running more than 5K (on a treadmill) since the WDW Half. I had done about 2 weeks of lifting, and a bit on the stationary bike, but that's it. I did fine. (fine for me, which means slow for others, but since I did it 21 minutes faster than I did the WDW Half, and I finished before the course closed at 3 hours into the run, I was happy as a clam)

 

[Figment1990]

I'm here! (That is, if you'll let me in even though I plan to register for the 2015 full marathon - but that's SO far away!) Loved the PHM last month - LOVED it! Even with the fog, and the humidity and adding around 9 minutes to my treadmill time . . . great race and so well-organized by Disney. Still came in under 2 hours, but want to get back to that treadmill time out on the road. Running a local half marathon in June, maintenance runs of 4 miles with long runs every other week - 6 last week, 9 next week, 11 two weeks after that . . .

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

Of course you are welcome! We were just looking for a place to chat when you didn't quite fit with other specific race threads. and that was just a loose "guideline", not a rule (as jack sparrow would say). Many of us were lingering on princess 2014 not wanting to let go just yet.

I have no full marathon experience but most people seem to say you don't have to go all the way to 26. Good luck and you have my worship!

 

[Figment1990]

Here is a question for curiosity's sake...I know everyone is different, but if anyone has experience with this situation, I'd love advice!

I have been sick and having sciatic pain since the GSC, so I only ran one short run (a few days after the half). I hit the gym pretty hard doing strength training and non-running cardio for a week, then got really sick and did nothing. This week, I am easing back into light cardio and Pilates. There is a 10K in mid-April I would like to do. If I start running again in a week or two, will I be okay? Or have I lost too much conditioning already?

I think you will be ok for the 10k. I would do a few maintenance runs tho in the next week or twoif it were me, if I could (healthwise). I'm sick too (still) and I've only run once so far since princess. I have a 5k in may and I'm thinking of signing up for another one at the end of may to give myself a plan B if this cold continues. I just have to wait or DS's baseball schedule....

 

[Figment1990]

What a great idea! I may or may not do Princess/GSC next year, and other than that I don't have any rD upcoming races. I've been doing some base building and getting ready for triathlon season. I've been running regularly with a HR monitor and my zone 2 runs have been steadily improving - actually, that's not exactly true, it wasn't gradual but I had a step up in performance at a point when I really felt like I just didn't have any run mojo at all. But in any case, my zone 2 (conversational) pace is 30-45 seconds faster than it ever was in the past, though I haven't really had a chance to see if it translates over to race efforts yet. I've got a half marathon relay (I'm running 10k) and a sprint triathlon coming up in April. Oh, and a 5k and metric century ride in the same day. It's a good thing I took March off to prepare!

Sounds like u are definitely keeping busy! That's awesome! I was going to do a relay this spring and we decided not to this year. Kinda wish I had though! Good luck!

 

[BuckeyeBama]

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

After many marathons, I generally train up to 24 miles, but sometimes go beyond that. I did three 24 miler runs (every other week) in my training for the Goofy in January. But after decades of running, my body can easily handle the mileage. You have to work up to that kind of mileage gradually.

My longest run was only 18 miles before my first marathon and I finished. I did not finish strong, but I finished.

As for long run training speed - I run a long run every Sunday, even when I am not training for a race. Right now my long runs are between 10-15 miles. But when training for a marathon, things change for me. Here is what my long run training plan might look like when preparing for a marathon - this jumping into the middle of a longer program that culminates in my 18 week marathon program and assumes that I am already running at least 25 miles/week at this point (all of my marathon training programs are 18 weeks long).

12 mile long run - 90 seconds below race pace, finish last 3 miles at race pace
8 mile long run - race pace
14 mile long run - 90 seconds below race pace, finish last 3 miles at race pace
8 mile long run - race pace
16 mile long run - 90 seconds below race pace, finish last 3 miles at race pace
9 mile long run - race pace
18 mile long run - 90 seconds below race pace, finish last 4 miles at race pace
10 mile long run - race pace
20 mile long run - 90 seconds below race pace, finish last 4 miles at race pace
10 mile long run - race pace
22 mile long run - 90 seconds below race pace, finish last 5 miles at race pace
13 mile long run - race pace
24 mile long run - 90 seconds below race pace, finish last 5 miles at race pace
10 mile long run - race pace
24 mile long run - 90 seconds below race pace, finish last 5 miles at race pace
18 mile long run - 90 seconds below race pace, finish last 4 miles at race pace
12 mile long run - 90 seconds below race pace, finish last 3 miles at race pace
Race weekend!

So - my long runs designed to add leg strength are mostly run below race pace, but for mental toughness end at race pace. My off week runs are still longish and are run at race pace.

Also, keep in mind that your "race pace" should be determined by the conditions on a given day. If it is really hot and humid outside, you slow down for a race, so you should slow down even more in training.

This works for me, but everyone is different. Good luck!

 

[FFigawi]

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

The training plan you choose, and thus the length and pace of your long training runs, really depends on what your ultimate goal for the marathon is. Running a full for a PR generally requires a different training approach than running one just for fun. In my experience as a coach and as a runner being coached, training for running a full for fun (especially your first) is about slowly building a base, three (maybe four) moderate runs during the week, adding some hills for endurance and speed work for speed, and focusing the long runs on knocking out the miles and time on your feet required to get you across the line safely, injury-free, and with a smile on your face. You typically do several long runs of 16-18 miles and one peak run of 20 about 3 weeks before race day. The pace for the long runs is usually 45 seconds to a minute slower than your race pace will be.

When trying for a PR, you frequently have more and longer runs during the week that include a lot of tempo and intervals much faster than race pace, your long runs get faster and also include intervals at race pace, and you have more than one peak run.

The key is to know yourself as a runner, know what you want out of a race, and find a plan and/or coach that can help you put the two together. Some people do very well with high mileage plans that are sometimes not as intense. Others, like me, like lower training volumes with a higher intensity. My training usually maxs out around 40-45 miles a week, but my long runs start slightly below race pace and finish at race pace for the last 25-30%. And if all you really want to do for your first full is cross the line with a smile, you'd probably be just fine with a lower volume and lower intensity plan.

 

[BuckeyeBama]

To respond to the general theme of the thread, when not training for a race I still run, but I also mix in a lot of strength training. Right now I am doing a modified version of the P90X routine.

My running when not training for a race is more focused on speed work and hill running. Fewer miles, higher intensity, with one longish run each weekend. Mix that with the strength training and I still spend 10+ hours each week exercising, so I don't lose my cardiovascular fitness.

The only months that I really drop off in training are January and February (depending on the races that I run that winter). But those tend to be my "recovery" months. Fewer miles, fewer workouts, more rest.

I am just getting back into the swing for 2014 and starting to feel good again, but those first few weeks after taking time off are TOUGH.

 

[BuckeyeBama]

Others, like me, like lower training volumes with a higher intensity. My training usually maxs out around 40-45 miles a week, ...

A friend my age does this same thing with great success and I think that I will give it a try this season. I typically get up to 70 miles/week toward the end of a marathon training cycle, but think that I will lower that to around 50 miles/week this year. I am getting older (almost 50) and the mileage adds up over the years. Last year I had MCL and achilles pain by the time that I ran the WDW marathon. Trained through it, and it has fully healed now, but it was a result of the high mileage.

How many days/week do you run? I typically run 6 days/week but may drop that to 5 days/week with this new program I am putting together.

 

[FFigawi]

How many days/week do you run? I typically run 6 days/week but may drop that to 5 days/week with this new program I am putting together.

In season, I run five, sometimes six, depending on what I'm training for. I always have one rest day and either rest or cross train on the other. Out of season, I run three days, swim two or three days, and rest on the others. Yoga once or twice a week too. Right now, I'm running five days - two easy, one of hard hill repeats, and two with back to back long runs - getting ready for Comrades. Nothing like 3-4 hours both days to get you to bed early on the weekends.

 

[Raenstoirm]

I'm joining too. I have never run a Disney race even though I really really want to. It is just too far and hard to coordinate. By the time we actually plan to go to one, it sells out!
But as for non disney races, I have 2 (or three) in the immediate future. I registered for 2, but I haven't yet decided on the 3rd. Its 3 races within 7 days and I haven't really trained for any of them, so I am on the fence about it. At the moment I am signed up for a 5k on May 3, a half marathon on May 4 and then a half in October. I plan on filling that schedule in a bit, but its all I have for right now.

 

[DVCFan1994]

I'm joining too. Feeling lost in the running department lately. Trying to mainly let my injuries fully heal, but afraid of what it's doing to my running conditioning.

I will be doing PHM 2015, but that is so far away it is barely on my radar. I'd desperately love to do the Avengers half, and my DH said go for it, but I'm in Massachusetts, and we don't have tons of time off, so it would have to be quick a very quick trip. Feel like 4 days (2 at parks probably) and two 6 hour flights with the kids aren't worth it. But I really would like to! Ugh.

 

[Diskidatheart]

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

I wouldn't call myself an experienced marathon runner...I've completed my first one as part of Dopey and I'm training for my second marathon (Pgh in May). I used a Hal Higdon's Dopey plan Disney and it seemed to work perfectly for me. I'm running with a local running group right now while training for Pittsburgh, but they are using the same logic as Hal. Your long runs on the weekend should be no more than 50% of your weekly mileage. You should run your long run at a pace that is 30-60 seconds slower than your marathon pace. My weekly runs are typically a mix. I either do hill repeats, tempo runs, or pace runs for one of my runs. The other runs are recovery runs and are at the same pace of my long weekend runs. However, many times for my weekday runs, I finish the last 20-25% at a marathon pace to get my body used to kicking it up towards the end. Probably the most important thing I do is listen to my body. If I've got aches and pains, I slow down or rest.

 

[pixarmom]

Thanks so much to all for the marathon advice - really appreciate it! Looking primarily at the HH plan or the Jeff Galloway plan for finishing in the upright position. I became a wee bit concerned with my time for the PHM and I'm trying to relax more for the marathon. So at least for now, the goal is to enjoy it and finish it feeling relatively OK.

 

[kim3339]

I love the idea for this thread, thanks for starting it! I have no disney races until W&D and not even DL fun trips until then, so I've starting going into withdrawls. My next bigger run is RnR San Diego 6/1 which I am working really hard at trying to PR. So it'll be a lot of speed work and some hill work as well. I'm doing the Bay to Breakers 12k a few weeks before that and it's a pretty flat course outside of the famous Hayes Street Hill which I am determined to run up the entire way this year. Outside of that, it's most been endurance strength training and maintenance runs.

Meanwhile, happy to hear any and all full marathon advice from experienced marathon runners! I'll start training for that in July, but wondering - do you train to 20 or 26? How fast do you run during long training runs - faster than target race pace, same, slower? And if not the same, by how much?

Which marathon are you running? When I was training last year, I bought a training program from the race and I did 2 20s. The pace varied (they had my goal time to provide pacing) and sometimes called for middle mileage to go a little faster ie: a 16 miler w/ 8-12 at marathon pace and the rest 90 sec slower.

 

[Figment1990]

I love the idea for this thread, thanks for starting it! I have no disney races until W&D and not even DL fun trips until then, so I've starting going into withdrawls. My next bigger run is RnR San Diego 6/1 which I am working really hard at trying to PR. So it'll be a lot of speed work and some hill work as well. I'm doing the Bay to Breakers 12k a few weeks before that and it's a pretty flat course outside of the famous Hayes Street Hill which I am determined to run up the entire way this year. Outside of that, it's most been endurance strength training and maintenance runs.

Which marathon are you running? When I was training last year, I bought a training program from the race and I did 2 20s. The pace varied (they had my goal time to provide pacing) and sometimes called for middle mileage to go a little faster ie: a 16 miler w/ 8-12 at marathon pace and the rest 90 sec slower.

Have you done any RnR races before? I think I'd like to try the Cleveland d RnR (cause its close) and maybe Vegas (love night races). I am wondering what you think of the logistics, re: water stops, entertainment, and fellow runners. Is it more laid back like Disney or more intense like Boston?