WiSHers doing their first FULL Marathon at WDW - Jan 2012

[joan4mickey]

I did a 19 miler on Thursday, but had IT band pain in my right knee that made it seem longer. Hopefully my stretching & strengthening routine will help ease the pain. Only 50 days to go! As a first timer, is your goal just to finish or do you have a time goal? I'm hoping to break 4 hours. If my knee doesn't feel better, that won't happen tho.

Dave

Oh the IT band. Have you had that problem before? That kept me out for almost 3 months in 2009. I did some PT and worked hard on my own, but no running. Try the ice massage after a run. Freeze a paper cup with water and then tear off top so ice sticks out and rub on knee area for ten min. I also did Aleve. I still do some aleve, but try and make sure I take it so my runs are 12 hours after dose. And then take a dose when I come in. Hope you are able to work through that.

Goals..I always have three as with travel, weather conditions etc. So 4.5 hours ultimate; 4hr. 45 min. I can do, I think; bad day hope, hope , hope to finish under 5 hours.

 

[cewait]

Coach popping in here...

Great thread. I hope all of you are beginning to realize that you are on the door step of something really special. Not many folks on this earth can say they have run a marathon. Even fewer can say that they have completed it in the happiest place on Earth!

You have lots of miles to go, but honestly, as you reflect back to late August how many here thought a 10 mile run was short?

Take care of your legs and health. We are about to enter the stretch where you will be exposed to lots of folks, many of whom may be sick. You will also run into many oils who are less than supportive when you explain about your training and why you are getting up early over the Holidays to go out for a run. Take it all in stride. You will soon be on Epcot Drive at 5:30 with a slight shiver in your body. You will feel the energy from all around and look into fellow runners blank stares and wonder..... first timer? You may get some enjoyment from those hopping the fence opposite the corral entrance and running down the bank to relieve excess hydration and nervous energy...then realize that the canal is back lit so there is no question what is going on; or realize that this is an equal opportunity canal. 49 days from tomorrow, the fireworks will fire, you will feel the warmth from where ever you are in the corral. The corral will surge, then slow and surge again then off into the darkness.

Forty nine days from later in the morning, you will be in the Amaze parking lot of Epcot - many thinking never again, some thinking when can I go again. Take time to savor the moment. There is a special moment that occurs just after entering the finish stretch. You have passed the Gospel Chior, you are at 26.1 miles and you can feel the finish line energy ---- yes, even if you are the very last to cross there is an energy. There is an energy that cause you to float across the line and then you are standing while Mickey is placed over your head. It's heavy. Somewhere in that moment you, well get a little choked up. You just finished this long path.

Ok I lied, you are not finishing anything. You are beginning your life as a marathoner. Relish the new life. Wear your medal while in the parks. Enjoy the attention and remember, your story will maze most folks in the parks. This Sunday or Monday while hobbling through the parks, you can give that little nod of the head to other runners and say - good run!

Now, for your goals - there are three
Finish
Finish Upright
Finish with a SMILE!

Train Hard

 

[UNCBear24]

Oh the IT band. Have you had that problem before? That kept me out for almost 3 months in 2009. I did some PT and worked hard on my own, but no running. Try the ice massage after a run. Freeze a paper cup with water and then tear off top so ice sticks out and rub on knee area for ten min. I also did Aleve. I still do some aleve, but try and make sure I take it so my runs are 12 hours after dose. And then take a dose when I come in. Hope you are able to work through that.

Goals..I always have three as with travel, weather conditions etc. So 4.5 hours ultimate; 4hr. 45 min. I can do, I think; bad day hope, hope , hope to finish under 5 hours.

Joan - I have not had the IT band problem until I ran a 16 miler about a month ago. I did a fairly hard 7 mile run (7:50 pace) two days before the 19 and was able to make it 6 miles until it started hurting and still finished 19 in under 3 hours, so I guess it could be worse. I'm hoping that with reduced mileage the last 2-3 weeks, I'll be as close to 100% as possible on raceday.

Dave

 

[joan4mickey]

Dave Good luck ....but I would still do some ice and anti-inflammatory after a run to help it. Just to help keep the inflammation down.

 

[DrMomof3]

Thank you Coach for sharing your thoughts!

Amanda

 

[UNCBear24]

Coach,

I live in Colorado and train at 4800 feet. Will running at sea level be a boost on marathon morning? It will mentally for me, but how about physically?

Dave

 

[cewait]

Coach,

I live in Colorado and train at 4800 feet. Will running at sea level be a boost on marathon morning? It will mentally for me, but how about physically?

Dave

You will see some increase in aerobic capacity... meaning your pace will increase with no increase in effort. This is due to your atmosphere being about 15% less dense at home than is is at 100 feet.

There will be a trade-off that may counteract some of this benefit. Expect dew points on the typical January are day to be significantly higher than you are training in. The higher humidity, usually near 100% at the start with average temps in the 50's will feel balmy.

Take advantage of the sea level boost - but run 2-4 miles a day or so pre-race one morning to get your legs and to see how the warmer/higher humidity feels.
I think you will see the pressure boost is greater than the humidity penalty.

 

[mallen]

Great job on the roster Tracy. I didn't end up running at Pop this weekend, both nights were very late, so that kind of killed getting a run in Sat. or Sunday.. I was able to drive portions of the marathon course not in the parks though and it was exciting and daunting at the same time! I was able to get in 8 tonight to get ready for a Turkey Day half.

 

[roomthreeseventeen]

I shall be running my first full! Hooray!

 

[Shannon84]

My longest run ever was 14 miles and I've also only done 3 half marathons. And I'm slow, too!

Amanda

Its nice to have someone in the same boat I am getting really nervous about the race...but my goal is just to finish so hopefully it will go just fine!!

 

[dsnyfan21]

my 18 miles are in the book. How do I feel about them? I am glad they are done. Took me about 4 hours and 31 minutes to complete. It rained off and on and then the sun was out and then not out. When the sun started to come out with about 6 miles left it certainly started to drain the life out of me. The last 4 miles just seemed to take forever to complete and I am starting to associate my miles with the course and picturing myself in certain places. My knees started to get little twinges and pains that I have never felt before.
I sat in the cold pool afterwards and then an ice bath, but my legs and especially my feet were achy most of the rest of the day.
The knees, feet and hamstrings were sore the next day, but not horribly so and then the third day, not much at all.
Plan for this week is to do a 10k on Thanksgiving Day and then I have the Spacecoast Half Marathon on Sunday as a drop down mileage week.
Hoping everyone is keeping at it, hanging in there as I am.
Happy Turkey Day everyone!

Welcome roomthreeseventeen!

 

[DrMomof3]

Its nice to have someone in the same boat I am getting really nervous about the race...but my goal is just to finish so hopefully it will go just fine!!

I think we'll both be fine. My first race ever was Disney Half Marathon almost a year ago and I was nervous about being able to finish within the time limit. I truly believe I can finish a marathon - it might be ugly and I might walk a lot of the miles - but I think I can finish. I want to train well-enough to try to avoid some of the ugly....

Amazing job Tracy!!!!

And WELCOME AMY! I'm so happy that you decided to go forward with the marathon!

Happy Thanksgiving to everyone!!!

Amanda

 

[Ronda93]

Yea Tracy!

I've been struggling as my long runs are getting long. I did them in the spring, but this time is different. I'm using the MfM plan and did 13 instead of 14 and 14 instead of 16. The first one I was beaten by howling wind and this past weekend I was getting over a cold and felt winded from the start. This week drops back to 8 and I'm staring at 18 after that.

Recovery has been okay, that's encouraging. I think.

I'm considering shortening the run of my run/walk. It's at 3/1 now. Not many numbers left though ; )

My goal is to finish, but it would be nice to stick to a plan.

No Turkey Trot for me, just a run.

Hope everyone has a great Thanksgiving. Indulge!

Ronda

 

[UNCBear24]

Coach,

What should we as first timers focus on over these last 6 weeks of training and what would be the most common mistakes over these last weeks of preparation?
Thanks for your insight.

Dave

 

[donmil723]

Hi Everyone!

Just saw this thread and wanted to chime in and say that I'm a Mickey (and a Goofy) first timer too! I have done a few halfs including last year's WDW half and both Wine & Dine halfs. Figured I might as well do the Goofy if I was going to do the full as I'm not sure I'll do another full. I'm following Galloway's training program somewhat. Did back to back long runs of 10 miles and 23 miles on Thanksgiving and Black Friday, respectively. Did a 4/1 R/W interval for the 10 and a3/1 R/W interval for the 23. Both went good.

So far I've found eating part of a bagel about 1 hour prerun and Gu and shot blocks with water during my runs works best for me. Afterwards, a cool down walk, stretching, a glass of chocolate milk, more water and then an ice bath again is best for me. Felt a little sore going down stairs Friday evening but no soreness on Saturday except when I massaged my calves with The Stick. I also used my foam roller a little bit on Fri. and Sat.

Good luck to everyone! Hope to meet some of you during Marathon weekend.

 

[cewait]

Coach,

What should we as first timers focus on over these last 6 weeks of training and what would be the most common mistakes over these last weeks of preparation?
Thanks for your insight.

Dave

1) stay healthy - wash hands, stay away from folks who are sick and just practice good common sense. If you do come down with a cold or worse, take some time to get well. Generally you can run with congestion in the head - do not run if below the neck.

2) Practice race day routine. - You may even want to go as far as laying out run clothing, waking up a couple hours early, eating what you expect to find at the resort or carry with you to the resort, eating then sitting and waiting for a couple hours before running. I don't think I ever really practiced the waiting part but I was surprised at how my body reacted to the wait. Could not stay out of the portolet.

3) make sure you have your race day shoes now and get a few miles on them. I try for 10-20 but have run a half out of the box. You just need to understand that the seams do not have a different high spot.

4) Stick to your training plan. These last few weeks are tough. Most likely your two longest runs will occur here. Get out and run. Start slowly. You really do not want to run a training run too fast.

5) Injured? Get to a doctor if the pain is sharp or keeps you from running a normal gait. While suffering with a smaller injury that affects gait, it is not uncommon for a follow-on more severe injury to occur; usually to the opposite leg.

6) Miss a run? Forget it. If you come up lame today and miss the last two really mob runs, you are good to go. Your training will carry your through the race. If you miss a weekend, just let it go.

7) Holidays. Celebrate, but do not over do it. A glass of alcohol works as a negative glass of water. It can wreck a late season run.

8) Race Day Clothing. Now is a great time to get your jersey and pants if planning new. Take them out for a few runs including a long run. Your chaffing areas will appreciate knowing on a shorter run.

9) Keep notes on how you survive these last long runs. These are the tools you need to keep in your tool box. It may be the game of starting to run at the next expansion joint - then doing it. Running and keeping pace with a runner in front of you - allowing them to pull you along. THese are real tools and will get your through the out and back and the remainder of Disney

10) Make sure you are eating and drinking something on the run. Ever year, I find someone who says they do not need even a drink on a long run. I will also listen to how poorly they run the back half of their long runs. Practice a routine. Study the race map and see if you need supplemental water/fluid in the first half of Disney. By now I would hope that everyone knows the water stops are around mile 2, 4, 6, 7, 9, 11, 12, then once a mileMake sure your gelling (or other food) and hydration works with this split of stations.

11) Taper Time - Tapering is the last 2-3 week period where workout volume diminishes. Intensities do not necessarily fall off, but long runs pull back to distances that seem short. Taper Madness is an affliction that has runners thinking that they need to be doing more. Trust your training. This period is making you stronger as the body recovers.

12) Do not over eat. Seriously, look around at a runner's pasta feed and you will see a few there who head back for seconds and thirds not too different than a Thanksgiving meal. Eat lightly at DIsney and your system will thank you for it.

Have Fun.

 

[Ronda93]

Thanks for the write up, Coach. I'm doing pretty well with most points. I've put the new shoes back on the rack. Now I start fiddling with how to carry bloks and gels all the while keeping my phone and earbuds untangled.

I'm moving my 18 to Thursday. Since it will be later in the day I can try out the get up, get dressed and sit still method.

Does your diet change in the 48-72 hours before a race or long run? Are there still good carbs and bad carbs at this point?

Ronda

 

[johde]

Yea Tracy!

I've been struggling as my long runs are getting long. I did them in the spring, but this time is different. I'm using the MfM plan and did 13 instead of 14 and 14 instead of 16. The first one I was beaten by howling wind and this past weekend I was getting over a cold and felt winded from the start. This week drops back to 8 and I'm staring at 18 after that.

I'm considering shortening the run of my run/walk. It's at 3/1 now. Not many numbers left though ; )

Ronda

I've never done a full but have done several halves. Shortening your run/walk interval, could be very beneficial, especially since your jumping from 14-18 on your long run. I would consider bumping it down to 2/1, even if it's just for that one workout. I used MfM Walk/Run plan for my second half and needed to adjust the ratios towards the end, and instead of doing a 2/3 run walk ratio, I ended up doing a 1/2 ratio.

Another suggestion Jeff Galloway recommends when making a big jump is walking your deficit. In your case, it would be doing your 18 miles as walking 4 miles and a 14 mile run/walk. I'm not sure I would use that one for my final long run but if I did it for my fall half when I missed a couple of long runs.

 

[joan4mickey]

Finished my 22 miles today. That's all more later. I'm not super human or even human right now and wondering why did I sign up to do a full.

 

[cewait]

Thanks for the write up, Coach. I'm doing pretty well with most points. I've put the new shoes back on the rack. Now I start fiddling with how to carry bloks and gels all the while keeping my phone and earbuds untangled.

I'm moving my 18 to Thursday. Since it will be later in the day I can try out the get up, get dressed and sit still method.

Does your diet change in the 48-72 hours before a race or long run? Are there still good carbs and bad carbs at this point?

Ronda

Only with respect to eating out rather than cooking my own stuff. Kcal wise, I try to pull back from normal as the activity level is way down the week of Marathon. I do up the Carbs just a bit and yes there are good and bad carbs. Process sugars do nothing for you in your regular diet. You will pick up a considerable amount while at Disney if you do not dissect the menu at every meal. I still stick with whole grains and veggies/fruit for CHO the week of the event. Now while on the run, you are looking for the simple carbs as you need the energy to get into the system and fire off immediately.

Another tip - do not gorge yourself in a pre-run meal. You will wake up dehydrated as the body pulls fluids from the stores to process the food. The other really bad thing is that you are more likely to need a #2 porta potty break once under stress. Eat a light and balanced meal the night before. You will be headed to bed early


With regard to miles... do not worry. I am not a fan of making up miles and think the stress of trying to make them up leads to injury. I do like the thought of walking the deficit, but again, it is just not necessary to get to the event. I am not sure if this helps but the last two times I ran with Galloway, he was running even intervals. At W&D in 10 he was 30 sec, 30 sec and a the marathon this year 1:1, I think.

We are on a thread for first time marathoners.... So I do think mentally, you are looking to be on your feet for the duration of running 20 miles. I phrased this in a way so that the following apply. First, if you are running 15 mm, it would take you 5 hours to run 20 miles. Lets say you walk 20mm (all this for easy math). Lets say on your 20 mile run you just say no joy at 15 and decided no more running. (or you were following the pp guidance and walking the last 5 due to a make up strategy). So at mile 15, you would have been out for 3:45, leaving 1:15 left on the run. I would suggest that your walk segment not last much longer than the 1:15, even though the 1:15 is just 4 miles at a 20 mm pace.

Your homework assignment if you do this is to remember the good from the run and ignore any negative thoughts associated with not getting the full 20. After all, you just went 19. Take these thoughts and use them on race day. You will more than likely need those same good thoughts on race day. What ever you used to keep running the 15 will work on race day to get your through 26. The Gospel Choir will get you the last .2.

I train with time, personally. It comes from Tri days and need to budget time more than miles across a week. I find it mach easier to think about making a 3 hour run, rather than a 18 mile run. Also note that Charles has not run past 16-18 miles in training since before 05. With a few races, one understands that it will suck for a little bit of time. That is when you need to have the mental tools to keep focus and driving forward with relentless momentum.

Good Luck