Wine and Dine 2015

[orangejeepgirl]

Congrats on finishing your first!

That translation to about a 2:07 Half Marathon - according to the Corral Assignments last year, that will put you at a Corral E.

http://as1.wdpromedia.com/media/rundisney/pdf/wine-dine/2014/2014CorralAssignmentsHalfMarathon-2.pdf

Awesome thank you!

 

[ZellyB]

I'm pretty sure this has been asked on here before but I can't find where. How strick are they about POT being a "certified" race? I ran my best half this morning, 2:12:31. Results are posted online so there is a link I can post but it's wasn't a "certified" course....unless the distance recorded on my Nike app could count!

Great job on your new PR! That's a great time.

I finished my first race ever yesterday! I did a 15K and finished at 2 hours. I'm SLOW obviously but I'm hoping to get closer to the 12mm mark by November! Considering 6 months ago I would have told you I had no interest in running long distances I'm pretty proud to have even finished!

Woohoo on completing your first race! Way to go!!

Just finished my first 10K !! Clock time is showing 57:10.89 .. Chip time isn't up yet.. Is there a way to figure out which corral this will put me in? Planning on doing a few more in the next few months and would like to have some sort of goal time to work towards..

That's a great time. Good job!

 

[ZellyB]

For those interested in changes to the Galloway run intervals, we met with our group leader today and she shared the following.

Basically, he's now recommending that walk breaks should be no longer than 30 seconds. He says that the greatest benefit of the walk break comes in the first 30 seconds and that after those 30 seconds we tend to slow down, so 30 seconds is the optimal walk break. This also means that run intervals are shorter as well. These were the guidelines we were given...

Pace/mi 7:00 Run 6 min Walk 30 sec (or run a mile/walk 40 seconds)
Pace/mi 7:30 Run 5 min Walk 30 sec
Pace/mi 8:00 Run 4 min Walk 30 sec (or 2/15)
Pace/mi 8:30 Run 3 min Walk 30 sec (or 2/20)
Pace/mi 9:00 Run 2 min Walk 30 sec (or 80sec/20)
Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
Pace/mi 12:15-14:15 30/30 or 20/20 or 15/15
Pace/mi 14:30-15:45 15/30
Pace/mi 15:30-17:00 10/30
Pace/mi 17:00-18:30 8/30 or 5/25 or 10/30
Pace/mi 18:30-20:00 5/30 or 5/25 or 4/30

We ran 90/30 last year and that's what we will do again on the long runs. On our weekday runs we may try and do 2:00/30 just to play with it some. He does say that if you start struggling during a run and need to adapt that you should always shorten the run rather than lengthen the walk break. Anyway, there you have it. We shall see how this season's training goes. We have our first group run on Saturday.

 

[girliea]

For those interested in changes to the Galloway run intervals, we met with our group leader today and she shared the following.

Basically, he's now recommending that walk breaks should be no longer than 30 seconds. He says that the greatest benefit of the walk break comes in the first 30 seconds and that after those 30 seconds we tend to slow down, so 30 seconds is the optimal walk break. This also means that run intervals are shorter as well. These were the guidelines we were given...

Pace/mi 7:00 Run 6 min Walk 30 sec (or run a mile/walk 40 seconds)
Pace/mi 7:30 Run 5 min Walk 30 sec
Pace/mi 8:00 Run 4 min Walk 30 sec (or 2/15)
Pace/mi 8:30 Run 3 min Walk 30 sec (or 2/20)
Pace/mi 9:00 Run 2 min Walk 30 sec (or 80sec/20)
Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
Pace/mi 12:15-14:15 30/30 or 20/20 or 15/15
Pace/mi 14:30-15:45 15/30
Pace/mi 15:30-17:00 10/30
Pace/mi 17:00-18:30 8/30 or 5/25 or 10/30
Pace/mi 18:30-20:00 5/30 or 5/25 or 4/30

We ran 90/30 last year and that's what we will do again on the long runs. On our weekday runs we may try and do 2:00/30 just to play with it some. He does say that if you start struggling during a run and need to adapt that you should always shorten the run rather than lengthen the walk break. Anyway, there you have it. We shall see how this season's training goes. We have our first group run on Saturday.

Thanks Gisele....interesting stuff. I'm pretty new to all of this but I am going to try to do only 30 second walk breaks now to see how my body likes that. I think my body is still pretty shocked that I'm running at all but its adjusting!

 

[Keels]

For those interested in changes to the Galloway run intervals, we met with our group leader today and she shared the following.

Basically, he's now recommending that walk breaks should be no longer than 30 seconds. He says that the greatest benefit of the walk break comes in the first 30 seconds and that after those 30 seconds we tend to slow down, so 30 seconds is the optimal walk break. This also means that run intervals are shorter as well. These were the guidelines we were given...

Pace/mi 7:00 Run 6 min Walk 30 sec (or run a mile/walk 40 seconds)
Pace/mi 7:30 Run 5 min Walk 30 sec
Pace/mi 8:00 Run 4 min Walk 30 sec (or 2/15)
Pace/mi 8:30 Run 3 min Walk 30 sec (or 2/20)
Pace/mi 9:00 Run 2 min Walk 30 sec (or 80sec/20)
Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
Pace/mi 12:15-14:15 30/30 or 20/20 or 15/15
Pace/mi 14:30-15:45 15/30
Pace/mi 15:30-17:00 10/30
Pace/mi 17:00-18:30 8/30 or 5/25 or 10/30
Pace/mi 18:30-20:00 5/30 or 5/25 or 4/30

We ran 90/30 last year and that's what we will do again on the long runs. On our weekday runs we may try and do 2:00/30 just to play with it some. He does say that if you start struggling during a run and need to adapt that you should always shorten the run rather than lengthen the walk break. Anyway, there you have it. We shall see how this season's training goes. We have our first group run on Saturday.

Wow!

Thank you for sharing!! I've been trying intervals for WEEKS, and despite my hatred of them I kept with them - but I knew something was off. I was faster when I just ran until the quarter-mile mark, walked 10-15 seconds, and then ran again.

This makes so much sense to me. Thank you!

 

[*DisneyDreamer]

For those interested in changes to the Galloway run intervals, we met with our group leader today and she shared the following.

Basically, he's now recommending that walk breaks should be no longer than 30 seconds. He says that the greatest benefit of the walk break comes in the first 30 seconds and that after those 30 seconds we tend to slow down, so 30 seconds is the optimal walk break. This also means that run intervals are shorter as well. These were the guidelines we were given...

Pace/mi 7:00 Run 6 min Walk 30 sec (or run a mile/walk 40 seconds)
Pace/mi 7:30 Run 5 min Walk 30 sec
Pace/mi 8:00 Run 4 min Walk 30 sec (or 2/15)
Pace/mi 8:30 Run 3 min Walk 30 sec (or 2/20)
Pace/mi 9:00 Run 2 min Walk 30 sec (or 80sec/20)
Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
Pace/mi 12:15-14:15 30/30 or 20/20 or 15/15
Pace/mi 14:30-15:45 15/30
Pace/mi 15:30-17:00 10/30
Pace/mi 17:00-18:30 8/30 or 5/25 or 10/30
Pace/mi 18:30-20:00 5/30 or 5/25 or 4/30

We ran 90/30 last year and that's what we will do again on the long runs. On our weekday runs we may try and do 2:00/30 just to play with it some. He does say that if you start struggling during a run and need to adapt that you should always shorten the run rather than lengthen the walk break. Anyway, there you have it. We shall see how this season's training goes. We have our first group run on Saturday.

Thanks for posting this info! I'm definitely going to have to try some of this out and see what works best for me.

On a different note, I haven't posted for awhile, but I'm getting really excited about the prospect of this race (although also very nervous in other ways). I was just in Walt Disney World during my Spring Break the week after Easter, and I found myself paying really close attention to the roads and parts of the property where the course runs. It was awesome walking through some of the parks and thinking, if all goes according to plan, I'm going to be running a race here in a few months!! Now that that trip is over, I'm setting my sights on making more definitive plans for November. Southwest's flight schedule isn't out yet for that time, but apparently should be in May. And I've got to book a hotel as well (just out of curiosity, does anyone know what the cancellation policy on rooms is?) I've also got to register soon for the 10K that I'm hoping to use for a POT.

 

[Miranda]

I am somewhere in here:

Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20

I don't know... that seems like such a short time to run! My running pace is between 10:30 and 11:30 usually. For my last long Tink run yesterday, I did 3 min/1 min. I did ok-ish until about 10 miles (I did shorten a bunch of the runs here and there, mostly for hills) and then everything started seizing up in my leg muscles. I don't know if the shorter intervals would be better, though. I guess I will have to play around with things more once I start training for W&D.

I definitely am going to get back on the strength training wagon after Tink is done. I had such good intentions and they all fell by the wayside somewhere in February. I think if I hadn't failed in my strength training, I wouldn't be having so many problems during the end of my long run and afterwards right now with my hips/left butt/top of my hamstring.

 

[Dis5150]

For those interested in changes to the Galloway run intervals, we met with our group leader today and she shared the following.

Basically, he's now recommending that walk breaks should be no longer than 30 seconds. He says that the greatest benefit of the walk break comes in the first 30 seconds and that after those 30 seconds we tend to slow down, so 30 seconds is the optimal walk break. This also means that run intervals are shorter as well. These were the guidelines we were given...

Pace/mi 7:00 Run 6 min Walk 30 sec (or run a mile/walk 40 seconds)
Pace/mi 7:30 Run 5 min Walk 30 sec
Pace/mi 8:00 Run 4 min Walk 30 sec (or 2/15)
Pace/mi 8:30 Run 3 min Walk 30 sec (or 2/20)
Pace/mi 9:00 Run 2 min Walk 30 sec (or 80sec/20)
Pace/mi 9:30-10:45 90/30 or 60/20 or 45/15 or 60/30 or 40/20
Pace/mi 10:45-12:15 60/30 or 40/20 or 30/15 or 30/30 or 20/20
Pace/mi 12:15-14:15 30/30 or 20/20 or 15/15
Pace/mi 14:30-15:45 15/30
Pace/mi 15:30-17:00 10/30
Pace/mi 17:00-18:30 8/30 or 5/25 or 10/30
Pace/mi 18:30-20:00 5/30 or 5/25 or 4/30

We ran 90/30 last year and that's what we will do again on the long runs. On our weekday runs we may try and do 2:00/30 just to play with it some. He does say that if you start struggling during a run and need to adapt that you should always shorten the run rather than lengthen the walk break. Anyway, there you have it. We shall see how this season's training goes. We have our first group run on Saturday.

Thanks! Hopefully someday my Achilles will be better so I can run again and try these out!

 

[ZellyB]

The shorter intervals definitely takes some getting used to. I know when we first switched to the 90/30 it was a tough adjustment. We did 30/30 for a period of time, but the constant change in pace was difficult to settle into. When Jeff was speaking at our kickoff meeting he said he and his wife have been running a marathon a month for awhile running 15/15. Yikes! He qualifed for Boston doing that he said. But, of course, he's a former Olympian, and clearly built to run, so I think things he can do don't necessarily work for us common folk.

I do know that I like playing around with intervals, so this will be interesting if nothing else. I guess Jeff does this pretty regularly where every few years he changes things around with his intervals. I've only been running a few years now, so I've never seen that before, but I guess he's known for shaking things up.

And I've got to book a hotel as well (just out of curiosity, does anyone know what the cancellation policy on rooms is?) I've also got to register soon for the 10K that I'm hoping to use for a POT.

I'm not positive, but I think you have until 45 days prior to arrival to cancel and get a full refund. But, someone else probably knows for sure.

 

[Weluvdisny]

The POT page says it needs to be a race from 11/1/13 or later. Do you think they mean 2014?

 

[ZellyB]

The POT page says it needs to be a race from 11/1/13 or later. Do you think they mean 2014?

I think they mean 13. I submitted one from October of 14.

 

[Weluvdisny]

I think they mean 13. I submitted one from October of 14.

Thanks for the info! My DF did a 10 miler in May 2014 and we didn't think we could submit her POT from that.

 

[PrincessV]

But, of course, he's a former Olympian, and clearly built to run, so I think things he can do don't necessarily work for us common folk.

I think, too, that one interval just won't ever fit every individual. I've tried all sorts of different interval set ups and my walking sweet spot is :45 - I don't just go from fast run to walk, so I spend easily :15 of that slowing down, leaving me with a solid :30 of actual walking. And I need all of that for my problematic lungs; anything less just isn't enough to be effective. I can mess with the run interval, but my walks need to be :45-1:00, no question.

 

[Belle Ella]

There's no right or wrong answer for intervals that's going to suit everybody, that's for sure.

I'm in the camp of needing the longer walk break for my lungs and breathing more than anything, and I really need that longer (1 minute) walk break. I'll just keep trying to lengthen the run time and keep my walk the same. As long as I have that moment to keep my breathing in check (exercise induced asthma) I'm pretty sure I can handle anything a half can throw at me. Well, to a point. I'm pretty sure I'm going to die while running Tink in a few weeks.

In other news, I need to stop buying things!! I'm a big fan of Old Navy's activewear capris and they are on sale right now, so of course I ordered a whole bunch of fun prints. I've decided I just want to be super colorful when I'm out running or hiking. Ooops. But I'm still cited for them to get here.

 

[RogueKnits]

In other news, I need to stop buying things!! I'm a big fan of Old Navy's activewear capris and they are on sale right now, so of course I ordered a whole bunch of fun prints. I've decided I just want to be super colorful when I'm out running or hiking. Ooops. But I'm still cited for them to get here.

I saw that sale myself. I haven't clicked "buy" yet, but I have a bunch of stuff in the cart.

 

[Belle Ella]

I couldn't resist! Plus the free shipping over $55 ... yeah, I was a goner.

 

[WDWarchitectureguy]

There's no right or wrong answer for intervals that's going to suit everybody, that's for sure.

I'm in the camp of needing the longer walk break for my lungs and breathing more than anything, and I really need that longer (1 minute) walk break. I'll just keep trying to lengthen the run time and keep my walk the same. As long as I have that moment to keep my breathing in check (exercise induced asthma) I'm pretty sure I can handle anything a half can throw at me. Well, to a point. I'm pretty sure I'm going to die while running Tink in a few weeks.

In other news, I need to stop buying things!! I'm a big fan of Old Navy's activewear capris and they are on sale right now, so of course I ordered a whole bunch of fun prints. I've decided I just want to be super colorful when I'm out running or hiking. Ooops. But I'm still cited for them to get here.

I agree. I train with a 60/60. But actual race speed has been a 1min run/2min walk and I still maintain a 13:20 min/mile. Gave a 02:55:00 1/2 back in March. I don't find that I'm slowing at all on my walks. If anything it encourages me to keep my walks quick.

 

[Miranda]

Wow, you must walk a lot faster than me. If I am running my full interval doing 3/1 intervals, I can only hold ~13:00 min mile with 3 min running (usually around 10:30-11:30) and then the 1 min of walking.

 

[Keels]

Decided to speed things up and go for another half this Sunday.

With Dopey training, I was slated for 13 ... might as well get a t-shirt and a medal if I'm going to run that distance, right?

 

[Belle Ella]

I agree. I train with a 60/60. But actual race speed has been a 1min run/2min walk and I still maintain a 13:20 min/mile. Gave a 02:55:00 1/2 back in March. I don't find that I'm slowing at all on my walks. If anything it encourages me to keep my walks quick.

See, that's the way I see it as well. I like to think I keep my walk pretty darn quick throughout with a few exceptions. I do still want to get my run up from the 60 at some point, but if my walk stays consistent I won't see any reason to change it. My 60/60 keeps me hovering around the 12-12:30 mile mark. When I tried out a 90/60 for a short 2 mile run I was able to get my pace to about an 11:30-11:45, but I was dying!!

Decided to speed things up and go for another half this Sunday.

With Dopey training, I was slated for 13 ... might as well get a t-shirt and a medal if I'm going to run that distance, right?

I love the way you think, haha!