training for back to back halfs--Donald and Chip

[cloudnut220]

Now that it's late summer, I'm really starting to focus on the 2012 WDW Marathon weekend races. I've signed up for Donald and a leg of the Chip N' Dale, so I'll be running back to back halfs.

I'm actually considering hiring an online coach, but I also wanted to get any advice the boards might have to offer on how to train for this challenge. Normal half training with back to back long runs?

I know others have done back to backs, and of course many of you have done Goofy. Any advice is greatly appreciated!!

 

[cewait]

Now that it's late summer, I'm really starting to focus on the 2012 WDW Marathon weekend races. I've signed up for Donald and a leg of the Chip N' Dale, so I'll be running back to back halfs.

I'm actually considering hiring an online coach, but I also wanted to get any advice the boards might have to offer on how to train for this challenge. Normal half training with back to back long runs?

I know others have done back to backs, and of course many of you have done Goofy. Any advice is greatly appreciated!!

Not sure that one really needs an online coach...

I would do a regular half training program. On 2-3 weekends leading into the October/November, do run a back to back. Your goal for the effort is only to get a feel for starting the second day off with fatigued legs. I am a firm believer in NOT running too many back to back longer runs as too many steps exponentially increase the likelihood of injury. To alleviate fears, I would look at running full distance in training at least once.

On those weekends, also practice your recovery routine. If I recall, you have a few halves under belt. You should know how you feel that next morning. Combat some of the stiffness be walking through the afternoon after the first run. Figure out a meal plan. You need a balanced set of meals. The first immediately post first run is a 4:1 carbrotien ratio. Then the lunch meal should have a little extra healthy fat content... not much extra, maybe 5% as a percentage of a meal. Nuts are a great adder to the lunch. Then dinner should be light and carby.

Post first run understand you stretching needs. Roll leg muscle if that is a common thing. Ice bathing is done by many.... Do not do anything new - anything not practiced.

Lots of hard data if needed here.

 

[liznboys]

I'm glad you started this thread, I'm doing the same thing! yay!

I haven't officially made my training plans yet (will wait until after W&D) but my thinking was along the lines of what Coach says (thanks for the post Coach!) I'm thinking of doing my usual half training plan but add two back to back long runs for experience.

For the races themselves, I'm not going to attempt any PR's. My current half PR is 2:28:50. For the Donald I'm thinking I'll finish in the 3-3:30 range. I'm going to really take it slow...stop for lots of pictures. And then for the Relay I think I'll go for a 2:45-3:00 finish. Still not fast but a little faster because I will be doing the first leg and I want to give my partner as much time as I can to do her leg.

 

[cewait]

I'm glad you started this thread, I'm doing the same thing! yay!

I haven't officially made my training plans yet (will wait until after W&D) but my thinking was along the lines of what Coach says (thanks for the post Coach!) I'm thinking of doing my usual half training plan but add two back to back long runs for experience.

For the races themselves, I'm not going to attempt any PR's. My current half PR is 2:28:50. For the Donald I'm thinking I'll finish in the 3-3:30 range. I'm going to really take it slow...stop for lots of pictures. And then for the Relay I think I'll go for a 2:45-3:00 finish. Still not fast but a little faster because I will be doing the first leg and I want to give my partner as much time as I can to do her leg.

Actually, I would challenge you to push the Donald and cruise the Chip or Dale (whos first?). You only have fresh legs once in the weekend so why not take advantage of that. Run conservatively but make it a good run.

 

[liznboys]

Actually, I would challenge you to push the Donald and cruise the Chip or Dale (whos first?). You only have fresh legs once in the weekend so why not take advantage of that. Run conservatively but make it a good run.

Hmmm, good point. I'll consider that, thanks!

 

[rubato]

Actually, I would challenge you to push the Donald and cruise the Chip or Dale (whos first?). You only have fresh legs once in the weekend so why not take advantage of that. Run conservatively but make it a good run.

This is what I did for Goofy this year, and it worked great (thanks to your advice). Had a fantastic half time and still had plenty left for the full the next day.

 

[cloudnut220]

thanks for the response Coach! liznboys, I'm glad to see I'm not the only one doing this crazy business!!

As for my strong/holdback race strategy, that one is still TBD for me. My husband is doing the Donald, and he's MUCH slower than I am. If he wants me to run with him, I might try to hang with him and do a run/walk. I'm running the second leg on Sunday (so I get to run all 4 parks!) so I have flexibility there.

 

[FireDancer]

I also don't really think you need an online coach. If I were doing the Donald Chip/Dale double the one think I would do in training is stack a couple of my longer runs. I'd do some back to back 8 milers and possibly do a 10 followed by an 8.

Something else to consider is to train as though it is a marathon. I can tell you that without a doubt I would have been prepared to run back to back halves by the end of my full training. Of course training for a full requires a lot more time but the fitness it gives you can't be beat. I've always had a couple of halves set up during my full training and without pushing I've set a PR twice.

I also agree with pushing harder for the Donald as opposed to for the relay. Keep in mind though that pushing doesn't mean running it like it is the only race. If you've stacked a couple of long runs you'll have an idea about how hard you can go and still have enough left for 13.1 the next day.

 

[cloudnut220]

thanks FireDancer. I don't think I'll go all the way to full training (it's a bad time of the year for me personally to do that thanks to work) but I will likely do a few LRs longer than 13. And the back to backs.

I think the online coach idea was as much to help me accomplish this race as it was to help me train injury free and improve. I've had a couple of annoying minor injury setbacks (the most recent of which was a "mystery" minor muscle strain as diagnosed by my ortho in July) that seem to happen whenever I get in a really good training groove, which makes me think I'm doing something wrong. And I'm just not seeing what it is.