Who's Goofy??

[windwalker]

We are only 7 weeks away from the Marathon weekend. Where has this year gone, seems like only a few months ago that I finished the Goofy and swore I'd never do that insanity again...Humm seems like I said that twice before also. It is an interesting event and very doable but it does require a certain amount of strength of will, especially the last part of the marathon. Once you enter the Disney Studios your body is pretty well on auto pilot and your mind knows that you are gonna make it.

Who is doing the Goofy Challenge this January?

What are your training plans for the next 7 weeks?

What if anything do you plan to carry with you on the course.

Are you running or walking the challenge?

If you have done the Goofy before, what is your best advice for a first timer?

Please add your thoughts for others.

Thanks.

Dave

 

[windwalker]

What are your training plans for the next 7 weeks?

What if anything do you plan to carry with you on the course.

Are you running or walking the challenge?

If you have done the Goofy before, what is your best advice for a first timer?

Please add your thoughts for others.

I'm doing my 4th Goofy and I plan to train the next 6 weeks with hard training walks of 4 to 8 miles 5 days a week with the other 2 days being easier walks of 1 to 2 hours each. Then the last week just walk the parks before the race weekend.

I find that the Disney folks have plenty of everything I need to complete the race; I drink a cup of sports drink at each station and take a banana and a gel when they are offered. The Wishers who hand out the pretzel rods are angels and it's awesome. When I get my pretzel rod after the Disney Studios I know I'm gonna make it. I do carry a small fanny pack with my room key, credit card, drivers licence, some cash and my cell phone. I take my iPod for those long stretches between parks.

Endurance events are a physical challenge but they are also a mental exercise in strength of character. Keep your thoughts positive!!! Think I only have x # of miles left, NOT: OMG I still have x # of miles to go. Try to enjoy what's around you and amaze yourself at how awesome the experience is. Keep your thoughts positive and you will be fine.

Thanks.

Dave

 

[stitchfan18]

Who is doing the Goofy Challenge this January?

What are your training plans for the next 7 weeks?

What if anything do you plan to carry with you on the course.

Are you running or walking the challenge?

If you have done the Goofy before, what is your best advice for a first timer?

I've been signed up for Goofy for awhile, and decided to add the 5k after the theme was announced, so I guess that makes me officially Dopey.

I'm hoping to keep some type of normal training schedule for the next 7 weeks. I'm trying to keep fitness up from fall marathons, and not get injured. I'm also trying to not become a couch potato over the holidays

All I really need is my camera and some extra fuel. Oh, and chapstick is a must!

I'm planning to run from character to character, or photo opp to photo opp during the 1/2. I'm running the full with my SIL and brother who has decided not to fully train. He just got back from a year of being deployed and says that was training enough for him. I tried to prepare him mentally, but he's not listening well. I anticipate hitting a wall during the marathon and walking a lot in the last few miles.

 

[cewait]

Hey Dave -

Yeppers, Goofy #7 will be attempted and completed, assuming I do not wreck on course

I many are aware, I am playing catch up this season. So the next seven weeks for me are actually build weeks. I have a new found energy and drive to have this weekend better the 07 weekend (my worst). I am really focused on hard weekday workouts and then getting a couple 3-3:30 hour runs in. This year I am reverting back to a true Gallowalker using a 4 or 5:1 ratio.

I am a minimalist on course. I will carry Gels and sunglasses. I will also carry my iPhone using RunKeeper so my crew can track me.

I am a runner, though this year on the trail over to Ak and mos of the way to the u turn on Osceola, you may be hard pressed to see much in the way of runner form. Once on World Drive, I usually find the will to pick it up again.

I offer a couple words

First - Trust your training on race weekend. It got you to the weekend and good bad or ugly - it will get you to the finish. Just keep moving forward with a momentum and purpose.

Second- If you have run a marathon before, you know that at some point in time you have to grab the mental side of the game and push through. On the Goofy marathon, that point WILL come sooner. I find that my mile 17-19 mile issues flare up at 12-14. If you understand this occurs earlier - it is manageable.

Third - You paid for this fun - Enjoy

Last - You have fresh legs on one day of the weekend, make sure that you run your race on that day. I have PR'd the half in a few of the 6 previous goofies...You will feel no more sore on Sunday if you run a training pace or slightly faster on Saturday. This is contrary to several opinions (and my initial thoughts), but I swear it works and works well..

Ok One more - If you want to walk one of the two races and run the other TRAIN that way. Go out for a 9 mile walk. I can almost guarantee stiffer legs and a higher probability of blisters if you only run long in training and then decide to walk the half at the last minute.

Really the last one - Saturday afternoon is not a day to just lounge around. Post race eat a recovery meal as soon as possible. Eat a great lunch and a light dinner. Walk a park or your resort. Pay attention to your legs and feet; sto and stretch on a bench every couple hours. Drink (water) but do not over hydrate. If you just lounge around, your legs will feel worse on Sunday AM than if you move around.

 

[fashionista311]

Coach - I'm a little confused. are you saying take the half marathon at training pace/slightly faster OR race pace. I hear what you are saying about only having fresh legs for one event...but i I hammered the half at true race pace, there would be no way I could run a marathon next day. A slightly faster training pace makes much more sense.

I'm not running Goofy this year (still recovering from my all marathon!) but it's high on my goal list...so I like to lurk around on these threads and see how you all plan on training, racing etc.

Also, if you took the half at a race pace, how much slower can you anticipate to be on the marathon than what you usually do?

Good luck to you all..you rock!

 

[bunnyfoo]

I'm Goofy! It will be my first one!

I will probably carry with me my phone or my camera, some shot blocs, a bit of cash, my room key and of course my Garmin and sunglasses.

Training is going fairly well - the long runs are going slowly but I'm trying not to aggravate my ankle. I generally try to get my LR done on Saturday in case of weather and so I can have a bit more energy for the gym on Monday. For my shorter weekend run, I generally do half the distance of the Saturday LR. So last week, I ran 16 miles and then 8 miles. This week is a cut back week for me but I have my 20 miler coming up in a few weeks.

Coach - Two quick questions for you:

(1) What's a good recovery lunch consist of? A mix of protein and carbs? Not sure what I should be eating? I've never done back to back races and would usually just chow down at a breakfast buffet after a race but I'm not sure that's a good idea with a full the next day.

(2) I've heard a lot of people who say they go all out for the half because they have fresh legs but I was wondering can you quickly carb load again during Saturday's lunch and dinner in time for the full again? I would like to do the half at about 2:20-2:30 and have finished as fast as 2:08 but wasn't sure what kind of shape that would put me in for Sunday.

Thanks Coach!

 

[cewait]

Coach - I'm a little confused. are you saying take the half marathon at training pace/slightly faster OR race pace. I hear what you are saying about only having fresh legs for one event...but i I hammered the half at true race pace, there would be no way I could run a marathon next day. A slightly faster training pace makes much more sense.

I'm not running Goofy this year (still recovering from my all marathon!) but it's high on my goal list...so I like to lurk around on these threads and see how you all plan on training, racing etc.

Also, if you took the half at a race pace, how much slower can you anticipate to be on the marathon than what you usually do?

Good luck to you all..you rock!

I agree that if you made 100% effort on the half would make for a longer day on marathon day. Training Pace + a little is what I would limit the half to. As a little added thought, you have a little extra buffer in the legs as your training pace is a marathon training pace, not a half training pace. (hope that makes since we are talking about 30 seconds or so a mile). So from a practicable standpoint, training pace + a little in the half may well be a half training pace.

I shoot for a comfortable pace in the half - faster than training runs but one that feels good for the day. On marathon day, I will run through MK at training pace. At about the half I know haw I need to address the remainder of the race. On cooler race days, I am good to keep the pace or increase slightly, on a warmer marathon weekend, pacing will fall off.

 

[cewait]

I'm Goofy! It will be my first one!

I will probably carry with me my phone or my camera, some shot blocs, a bit of cash, my room key and of course my Garmin and sunglasses.

Training is going fairly well - the long runs are going slowly but I'm trying not to aggravate my ankle. I generally try to get my LR done on Saturday in case of weather and so I can have a bit more energy for the gym on Monday. For my shorter weekend run, I generally do half the distance of the Saturday LR. So last week, I ran 16 miles and then 8 miles. This week is a cut back week for me but I have my 20 miler coming up in a few weeks.

Coach - Two quick questions for you:

(1) What's a good recovery lunch consist of? A mix of protein and carbs? Not sure what I should be eating? I've never done back to back races and would usually just chow down at a breakfast buffet after a race but I'm not sure that's a good idea with a full the next day.

(2) I've heard a lot of people who say they go all out for the half because they have fresh legs but I was wondering can you quickly carb load again during Saturday's lunch and dinner in time for the full again? I would like to do the half at about 2:20-2:30 and have finished as fast as 2:08 but wasn't sure what kind of shape that would put me in for Sunday.

Thanks Coach!

I go with a drink at the finish - 4:1 carb to protein ratio. I bring my own - in a pinch choc milk works well. I drink another once in the room. I clean up then hit a lunch. We try to find kind of a balanced meal, but I look for foods with a great source of fats, also. The brewpub at BWV had a Humis (sp) appetizer that we started with. We would then go with a salad with a double portion of chicken (or something like that). I also start consuming tart cherry juice or pomegranate juice during the week and drink a couple portions Saturday afternoon.

Finally, dinner is usually light. We used to cook in the villa - a small pasta portion with a marinara sauce and maybe a protein. If we head out, its something very similar

 

[bunnyfoo]

I go with a drink at the finish - 4:1 carb to protein ratio. I bring my own - in a pinch choc milk works well. I drink another once in the room. I clean up then hit a lunch. We try to find kind of a balanced meal, but I look for foods with a great source of fats, also. The brewpub at BWV had a Humis (sp) appetizer that we started with. We would then go with a salad with a double portion of chicken (or something like that). I also start consuming tart cherry juice or pomegranate juice during the week and drink a couple portions Saturday afternoon.

Finally, dinner is usually light. We used to cook in the villa - a small pasta portion with a marinara sauce and maybe a protein. If we head out, its something very similar

Thanks for the idea! I usually have a protein shake after a training run. I'll have to find a good container for it so I could put it into my checked bag. Same with the chocolate milk - I'm trying to think if there's somewhere outside of Epcot that I could grab one but I'll probably have to wait until I get back to the resort. I'm thinking it's not going to be good sitting for hours in my bag.

I'll have to think about lunch ideas ... For dinner, I'm headed with friends to 1900 PF.

One more training question ... The training plan I'm following has 3 30K runs on it. Is it necessary to run 30K that many times? I fell a week behind so I may end up skipping one anyway.

Thanks again Coach!

 

[cewait]

Thanks for the idea! I usually have a protein shake after a training run. I'll have to find a good container for it so I could put it into my checked bag. Same with the chocolate milk - I'm trying to think if there's somewhere outside of Epcot that I could grab one but I'll probably have to wait until I get back to the resort. I'm thinking it's not going to be good sitting for hours in my bag.

I'll have to think about lunch ideas ... For dinner, I'm headed with friends to 1900 PF.

One more training question ... The training plan I'm following has 3 30K runs on it. Is it necessary to run 30K that many times? I fell a week behind so I may end up skipping one anyway.

Thanks again Coach!

There is a movement out there saying only one long run per training season. From the mental side of the game, reporting is huge. From a physio side, you can get by with only one. Note sure if that helps.

 

[bunnyfoo]

There is a movement out there saying only one long run per training season. From the mental side of the game, reporting is huge. From a physio side, you can get by with only one. Note sure if that helps.

It helps! I remembered just now that we had a conversation about this last year when I was having knee problems. I scootched by the full with a much shorter LR but I know what you mean about the mental side. It's the confidence that comes from knowing you're able to do that distance.

I'll play it by ear and see how everything is holding up.

Thanks again Coach

 

[windwalker]

Vicky I disagree with the common marathon training programs. They are designed as a; do it, cross it off your bucket list, and move on event. I know that you train year around and have a high level of fitness all the time. Lots of shorter, regular workouts are key to your fitness level and your ability to complete a distance. The fact that this event is yet to be done shouldn't scare you, just relax and keep up your training and you will do super.

Dave

 

[John VN]

Who is doing the Goofy Challenge this January? I will go Goofy next year unlike this year's Dopey.

What are your training plans for the next 7 weeks? Not really sure. I have the Space Coast Half in two Sunday's. I am still hurting from my bike crash in April. Some days good and some bad, kind of blah right now.

What if anything do you plan to carry with you on the course. My fuel belt with 2-8oz bottles, some Gu, depending on temperature maybe dark chocolate chips, cell phone.

Are you running or walking the challenge? Walking a 15mpm pace with DW on Saturday and working to better my 4:56:28 walking time for this past January's marathon.

If you have done the Goofy before, what is your best advice for a first timer? Make sure you do not over do it at the Parks. Enjoy the experience.

 

[cewait]

It helps! I remembered just now that we had a conversation about this last year when I was having knee problems. I scootched by the full with a much shorter LR but I know what you mean about the mental side. It's the confidence that comes from knowing you're able to do that distance.

I'll play it by ear and see how everything is holding up.

Thanks again Coach

You'll be FINE

 

[stitchfan18]

There is a movement out there saying only one long run per training season. From the mental side of the game, reporting is huge. From a physio side, you can get by with only one. Note sure if that helps.

If this is the idea now, what is considered a training season? There are exactly 10 weeks between the last marathon I ran and the marathon. Should I run another 20 miler before Disney?

 

[cewait]

If this is the idea now, what is considered a training season? There are exactly 10 weeks between the last marathon I ran and the marathon. Should I run another 20 miler before Disney?

Can I turn the question and ask how you feel and whether you think you need the 20 mile run? If there are any chronic injury issues, I would say go minimal. If you feel like you need the reassurance (especially mentally), then run it. If in the middle, play it by ear. Range your planned distances and run the minimal side if you are fighting the run and long if you feel the urge of the day.

 

[stitchfan18]

Can I turn the question and ask how you feel and whether you think you need the 20 mile run? If there are any chronic injury issues, I would say go minimal. If you feel like you need the reassurance (especially mentally), then run it. If in the middle, play it by ear. Range your planned distances and run the minimal side if you are fighting the run and long if you feel the urge of the day.

I don't think I need to run another 20 miler to simply finish, which is my goal. I like the idea of having a range of miles to run long for. I'll play the next few weeks by ear. Another question kind of related, at least for Goofy, I haven't done back to back long runs yet, should I start adding that in each week, or choose a couple weekends before the race and only do the back to back long runs on those weekends?

 

[paxsarah]

What are your training plans for the next 7 weeks?

I've got 3 20-milers planned between now and the end of the year; I'm listening to my body, though, so if it balks my plan has enough redundancy that I can skip/shorten some runs if I feel I need to. I've also been doing back to back weekend runs since I started training for my fall half marathon in the summer.

What if anything do you plan to carry with you on the course.

Gels, my iPhone mainly for photo ops. I also plan to bring some of my homebaked protein bars in my checked bag to eat afterward before I get back to my hotel.

Are you running or walking the challenge?

Run/walking. Right now I'm planning on 2/1 for the half and 3/1 for the marathon, though I like the feel of the 2/1 and I think I'll try it on one of my 20-milers to see how it feels for the longer distance.

One thing I'm still trying to figure out is what I should target for my marathon race pace during the Goofy. Although Coach's advice about only having fresh legs on day one is very true, I just set a very satisfying half marathon PR last month and I'll be happy to coast along at about a minute/mile slower than that for the half. I have a lot of room for a PR in the marathon - the McMillan calculator prediction for a full based on my recent half (which also matches uncannily with my 5K PR, so I'm inclined to give it some credence) is about 40 minutes faster than my first (and only) marathon finish from last March. I'm thinking about splitting the difference, and aiming for about 15-20 minutes slower than the McMillan prediction. Is this reasonable?

 

[cewait]

I don't think I need to run another 20 miler to simply finish, which is my goal. I like the idea of having a range of miles to run long for. I'll play the next few weeks by ear. Another question kind of related, at least for Goofy, I haven't done back to back long runs yet, should I start adding that in each week, or choose a couple weekends before the race and only do the back to back long runs on those weekends?

You may want to try a couple back to backs... Borrowing from my TRI thoughts, reverse the distances... You are really just looking to see what the first 2-3 miles feel like. Try a 5k run the day after a pull back distance run. I ran my first back to ack runs since 2005 this last weekend when I was forced to cut my initial attempt at a long run short. Guess I am saying that if you bag a long run attempt, tee it up the next day.

 

[cewait]

I've got 3 20-milers planned between now and the end of the year; I'm listening to my body, though, so if it balks my plan has enough redundancy that I can skip/shorten some runs if I feel I need to. I've also been doing back to back weekend runs since I started training for my fall half marathon in the summer.



Gels, my iPhone mainly for photo ops. I also plan to bring some of my homebaked protein bars in my checked bag to eat afterward before I get back to my hotel.


Run/walking. Right now I'm planning on 2/1 for the half and 3/1 for the marathon, though I like the feel of the 2/1 and I think I'll try it on one of my 20-milers to see how it feels for the longer distance.

One thing I'm still trying to figure out is what I should target for my marathon race pace during the Goofy. Although Coach's advice about only having fresh legs on day one is very true, I just set a very satisfying half marathon PR last month and I'll be happy to coast along at about a minute/mile slower than that for the half. I have a lot of room for a PR in the marathon - the McMillan calculator prediction for a full based on my recent half (which also matches uncannily with my 5K PR, so I'm inclined to give it some credence) is about 40 minutes faster than my first (and only) marathon finish from last March. I'm thinking about splitting the difference, and aiming for about 15-20 minutes slower than the McMillan prediction. Is this reasonable?

If you run at the pace you say, i believe you are following the spirit of what I am talking about. A mpm off your half race pace would be near training pace for the most part. Run as planned, aim your pace on Sunday at your goal of a 20 minute PR. As you pass the half on Sunday, evaluate where you are...if feeling better than expected, take a deep breath and step up the pace just a bit. You may be able to bump the pr a couple more minutes.

Very reasonable goal. What I really hate to see are folks who walk the half and try to run the full hard. What can happen is a runner tries to walk the half, spends their legs because they never trained for a long walk, and then wonders why Sunday is so hard.