Shin Spints and Sweepers

[MintJulep]

Good Morning, Everyone!

I hope you all had a wonderful and relaxing weekend!

My husband and I decided to do the Expedition Everest Challenge this May. This is a huge step for us because we really weren't big into exercise and running/walking.

We joined a gym and started to exercise regularly the end of December.

While I am excited about doing this 5K, I am a little nervous about the "sweepers." (Actually, I am pretty terrified! ) Has anyone had experience or seen sweepers at this race?

Also, does anyone have advice for how to prevent shin splints? I am having a hard time with them.

TIA!

 

[Ariel484]

I can't comment on sweepers specifically at the EE 5K...I've never run it myself. But I'm sure you will be fine!

I did want to comment on the shin splints...you say you and your husband are new runners. What kind of shoes are you wearing? I would suggest getting fitted for a new pair of shoes at a running store - a good store will even watch you run and will recommend shoes that are best for your feet. Once you get these shoes, use them for running only. The only time I ever get shin splints is if my shoes are worn out and it's time for a new pair, so hopefully this is all that's going on with you.

Good luck! There's nothing quite like running at Disney...you'll love it!

 

[Herkemer]

In addition to the advice on making sure you have a proper pair of shoes I'll add foam rolling to the mix.

Work on getting into a routine with a foam roller, especially on the calves. That will help loosen everything up to keep the shin splints from happening.

Also, the more you exercise and utilize those muscles the less likely you are to get shin splints.

 

[debbieandroo]

Hi --

I just signed up for the EEC myself. I've never run or jogged - always hated it and it always hated me.

In January, I got a wild hair and decided to train to walk the Princess Half in 2013. It was a whole bunch of wild hairs that got me signed up for the EEC in 11 weeks - eek!

Now, I'm working through the Couch to 5K training to get me ready for the EEC and am also concerned about getting swept so I completely understand what you're thinking! In my 'jogging' this morning, a couple of snails lapped me....hope the sweeper trucks are air-conditioned!

Seriously, though, from what I've read on the boards, you'd almost have to be standing still to get swept on a Disney race. Which might be what I'm doing, if I'm not lying face down on the road. If I'm lucky, I might end up as an obstacle for the obstacle course part of the race. I can see it now -- runners running through tires, jumping over ditches, swerving around the stretched-out me...what a photo-op!

Whatever happens, I'm still better than I was a few weeks ago when I couldn't even entertain the notion of jogging/walking through a 5K. And you are, too. Congratulations on taking this HUGE step!!!

 

[debbieandroo]

Hi again --

Just read this good news from a cast member on the EEC thread in the Events/Competitions section:

They are pretty leniant on times for the 5k cause there is no road closures for the race, i believe you have near an hour to complete before they will ask you to stop. Once in the scavenger hunt portion, it seems thet give you enough time to finish at own pace as that portion is opposite the party, at least in years past and that you finish before the party is over, but im sure they would just ask you to head to the finish. I just registered today, was going to wait till princess expo, but got the cast online discount for $20 off team registration, so that was a better deal. We are a coed team and will both be wearing tutus and maybe wings.

 

[John VN]

VERY helpful information regarding shins.

http://www.racewalk.com/Strength/ShinExercises01.asp

 

[PeterPan09]

I've started and stopped running countless times but this time has been the charm regarding shin splints. I'm using Runner's World's "Run Your Butt Off" program and I have had ZERO problems with shin splints! I also took everyone's advice and went to a running store and got fit properly for shoes. They put me on a treadmill and took a video of my running to make sure I got the right ones.

 

[PrincessRhi]

Good luck in the race!

Definitely get fitted for the proper shoes, and I second the foam roller.

If the foam roller looks intimidating, I'd recommend either the Stick or a Tiger Tail (or something along those lines). It's a smaller roller that you can just rub over your muscles for a deep-tissue massage. I have a personal preference for the Tiger Tail, and will actually check mine in my gear bag so that I have it on hand pre- and post-race.

 

[walkdmc]

I wouldn't worry about sweepers for the 5K's. I know the sweepers do enforce the time requirements for the longer marathons but after 3 Disney 5K's, I've never seen someone swept and I run a 16:50 mile. Many a walker passes me, LOL. I've seen the sweepers but I've not seen someone swept. The "sweepers" aren't as daunting as you think. You're probably picturing an ominous bus pulling up next to you telling you "it's time"...maybe the bus driver is holding a sickle, but I digress....

The sweepers are extended golf carts with friendly looking CM's driving them. I did see the whites of their eyes during my Halloween 5K but I picked up the pace and never saw them again.

Keep in mind, the 16 min/mi. pace requirement applies to the last person to start. I finished in 56 minutes and there were still plenty of people behind me.

Keep training and you'll be fine. You'll laugh at yourself for worrying about the sweepers (but we all do for our first Disney 5k, you're not alone).

Also, shin splints usually result from training too hard (taking too long a stride), running too fast or improperly fitted running shoes. Slow down, you have time and make sure you have the appropriate shoes for your feet and running style.

 

[walkdmc]

I've started and stopped running countless times but this time has been the charm regarding shin splints. I'm using Runner's World's "Run Your Butt Off" program and I have had ZERO problems with shin splints! I also took everyone's advice and went to a running store and got fit properly for shoes. They put me on a treadmill and took a video of my running to make sure I got the right ones.

I LOVE LOVE LOVE this book. Before I read it, I tried the C25K numerous times with resultant injuries and set backs. RYBO encourages you to run very slowly at first with a very gradual build up. It's great for anyone who might find the C25K intimidating.

 

[BernardandMissBianca]

I LOVE LOVE LOVE this book. Before I read it, I tried the C25K numerous times with resultant injuries and set backs. RYBO encourages you to run very slowly at first with a very gradual build up. It's great for anyone who might find the C25K intimidating.

Who wrote that? I see a few versions on Amazon for the Kindle but I want to make sure I'm looking a the right one.
Thanks!

 

[walkdmc]

Who wrote that? I see a few versions on Amazon for the Kindle but I want to make sure I'm looking a the right one.
Thanks!

Sarah Lorge Butler...it's the yellow book with blue letters. Don't get the digital download. I did that at first but there are a lot of worksheets at the back with spaces for calculations. If you're interested, get the book. (unless of course, you're more tech savvy than I and can print those worksheets from your Kindle).

 

[PeterPan09]

Sarah Lorge Butler...it's the yellow book with blue letters. Don't get the digital download. I did that at first but there are a lot of worksheets at the back with spaces for calculations. If you're interested, get the book. (unless of course, you're more tech savvy than I and can print those worksheets from your Kindle).

There is a way to download the worksheets if you paid for the book digitally. I think they explain it in the downloaded version.

 

[BernardandMissBianca]

Sarah Lorge Butler...it's the yellow book with blue letters. Don't get the digital download. I did that at first but there are a lot of worksheets at the back with spaces for calculations. If you're interested, get the book. (unless of course, you're more tech savvy than I and can print those worksheets from your Kindle).

Thanks!! I will look into it and see about the digital downloads. There might be some answers in Amazon's review section.
I'm not tech savvy but thankfully DH is!! LOL I'll have him give it a shot. I'll let you know if I figure it out.

 

[tiki23]

VERY helpful information regarding shins.

http://www.racewalk.com/Strength/ShinExercises01.asp

Very helpful!

 

[tiki23]

VERY helpful information regarding shins.

http://www.racewalk.com/Strength/ShinExercises01.asp

Oh - and the exercise using your toes to scrunch up a towel is heaven to tired feet! I will be using this one at the end of the day at WDW - maybe with an ice-cold towel.