Wk of Aug 13--2007 WISH Walking/Running Club

[chimera]

Hello everyone!

For those new to us, we're a group of people who are planning to participate in walking/running events throughout the year. Some of us are training for the 2006 Disneyland Half and for the 2007 WDW Half/Full marathons. We'll also be posting news/training for various other events throughout the year. We range from non-running beginners to triathletes. Come join us, whether you're training for an event or walking/running for fitness!

2007 WISH Team

akasleepingbeauty Rhonda TX
aladdinsgirl Krista OH
AmyBeth68 Amy NJ
Andrea718 Andrea NY
andromedaslove Dana FL
bekagain Bekah
Buckalew11 Brenda TN
budbeerlady
Calcio Craig MA
CarolA Carol GA
Cheryl N. WI Cheryl WI
chimera Mel FL
Chropistopy Christy GA
Cingoutload GA
Cruella de Mom Cecilia GA
crzy4mk Michael GA
crzy4pooh Lynnda FL
debm IL
Dennyha Denny OH
DianeL Diane
DisneyGirl Marissa
disnygoof Christiana SC
DJBounce Darcey IA
donac Dona NJ
escape Susie AR
goingthedistance Paul NM
goofyguy1958 Mike
gradtchr Beth TX
hmgolden Helen NY
Hockeychic Kim CAN
hockeygirl Laura NY
Honeibee Judy NY
Houstonmouse Tracey
icunurse_celeste Celeste IL
Jen117 Jen WI
Jodi Jodi CT
jodistar Jodi CT
k_hase Kim NY
karebear1 Karen OR
Kareneast Karen NJ
Kaycee Kaycee KY
keenercam Cam DE
KeenHo Howard DE
KelNottAt Kelley MD
KeriZ Keri AB
Kim10110 Kim
Kimickey Kim MD
Kimwim8 Kim NJ
Kristi1357 Kristi NH
lillouisianagal Claire LA
Lisa Loves Pooh Lisa FL
littlegreydonkey Helen NZ
lizdotcom99 Liz IN
macrosswife Kimber AL
magslite Maggie IL
maherae Anne
martysmom Jenny FL
maryliz maryliz ON
MdmMim
MelRhoads Melissa AR
MickeySP Lisa MA
Minnie Suzy
momoftwogirls K
monte Monica CO
Mouse Skywalker Dave NY
MouseDogMom Jackie NC
msblrobs Sara NY
NYCpa Kathy NY
ohMom OH
Papa Deuce PA
perfectmatch300 Nancy FL
plutosmyfav Sunny MA
pollioni Robb ON
princessmomma Colleen NC
Pungodingy NH
Rachael Q Rachael BC
RedSonya Sonya UT
RunningLilo Dena FL
sap1227 Christy FL
sara
ScoJo15 Scott GA
sjams Janet TX
skfulkers Steve OH
solotraveler Kevin MI
Stenogoddess Lauren GA
stitch lover sith Erin
sugaswim Holly MD
TammyNC Tammy NC
taz4disney CJ IN
TEK224 Terri PA
thndrmatt Matt FL
TiffJ Tiffany AL
TigerLily03 Lily OH
TnTsParty FL
TXBelle Heather TX
Viking Eric GE
Wbgirl Melissa MN
WDWfan 9 Pat IL
wfloyd Bill FL
WIsh I Lived in FL Felicia
wiskband Renee NY
wtpclc Carrie MI
xterratri Lynne ME

 

[chimera]

I had a pretty good one yesterday...3 miles in 41:12 for a 13:45 pace. I tried to change my intervals to R4/W1, but my brain rebelled. Don't know why, just didn't feel right. I went back to R5/W5 and did fine. I think next weekend I'll try to upgrade to R6/W4.

sugaswim... What kind of training method do you use?

Monica...dude...you can't get away that easy. You're stuck with us now

Dave...great walking pace! Hope things go well at NIH! How are your legs doing?

Cecilia...welcome back!

Bill...great pace for your 10! Are you guys planning to do RFTT?

Nancy...I saw you popping in on some other threads...how are you?

Krista...we've been watching every preseason game we can. We got our FiOS yesterday from Verizon, so now we have NFL network

Christa...Bree looks fabulous! Please send her and for me.

Judy...I'm not sure what time we're arriving on the 15th. We're going up for MNSSHP, but DD13 doesn't get out of school until 4:15 this year. The whole weekend is for my in-laws 50th anniversary celebration. I'll let you know when our plans are more concrete!

Cam...thanks, but training here isn't really so bad . I admire you guys up north that train in the heat and then the snow...and folks like Monica that train at altitude! That's one thing that worries me about the whole 50 state race concept...how am I going to train for desert or altitude or cold Maybe I'll just have to do more traveling

Sunny...how you doin?

Carrie...how are things with you guys?

Actually, I've been feeling kinda out of it lately. How is everyone doing?

WISH bracelet order is going out today!

We have a nomination for Wed night chat. What time works best for everyone? I think most of us are EDT. After 8:30 would work for me. Anyone else?

My burning question this week. I have noticed with these longer running intervals, my first few start out too fast. I actually have to slow myself down to get into a pace I won't burn out. Toward the end, I seem to settle more efficiently (more tired then?). Anyone have any suggetions on how to settle into a consistent, more maintainable pace early on?

 

[monte]

Wednesday nights are great for me and 8:30 is fine. Is this Wednesday our first chat night?

 

[plutosmyfav]

Hello,

I'm so behind on all the posts, but I do want to comment on Bree-- What a beautiful new Mom! Thanks, Christa for posting her pic.

DS and I spent last week at my parents' house. I tried a little swimming a couple of days but I paid for it afterward.

A funny thing: I noticed a ceramic piece I made when I was a little kid, not that I haven't noticed it a million times before, but this time i realized what it was. I asked my Dad to send me a photo of it:

I guess Pluto was always my fave! (The merigold was Dad's idea-- artistic license I guess)

I'll try to catch up soon.

Sunny

 

[sugaswim]

sugaswim... What kind of training method do you use?

thank you thank you. i didn't even think to look for boards on here about the marathon. i'm so excited that i've found it!

last year i used some thing off of coolrunning.com but i didn't follow it very well. needless to say the marathon basically killed me
this year i've been so much better about my 'training' right now basically what i do is about 5 miles everyday. and now that it's getting closer i'm going to start doing long runs on sunday. that will get longer each sunday as the race gets closer. i know it's probably nothing super compared to what some people might be doing but it should work! i'm not really training for a time this year. last year i just wanted to finish, which i did. this year i want to run the whole way and go a lot faster than i did (shouldn't be hard considering i walked the last 8 miles in january...). but if anyone has any suggestions or ideas that they think might be better than what i'm doing i'm willing to listen!

 

[sugaswim]

Wednesday nights are great for me and 8:30 is fine. Is this Wednesday our first chat night?

wednesday should work for me! i just have to remember!
i should be there as long as i don't end up going out that night

 

[sjams]

Hi everyone! I am new here. My good friend and I have decided to do the Minnie Marathon in May. We are both a bit on the Pooh size(but doing Weight Watchers) and are out of shape, but we needed something to get our butts moving and a trip to WDW surely has the power to do that for us. Now we haven't registered yet because we aren't sure if we should enter individually or as a team. Read all the info at DisneySports.com and it doesn't seem to matter does it? Anyone know? It says medals for teams, but nothing about medals for individuals??? Doesn't make sense to me?
Oh, I might mention, we are going to WALK and possibly run, but don't count on the later. So where do we begin? This really is for our health not so much the trip, but that is a factor because we see WDW as our reward for taking this step!

~Janet

 

[wfloyd]

Bill...great pace for your 10! Are you guys planning to do RFTT?

My burning question this week. I have noticed with these longer running intervals, my first few start out too fast. I actually have to slow myself down to get into a pace I won't burn out. Toward the end, I seem to settle more efficiently (more tired then?). Anyone have any suggetions on how to settle into a consistent, more maintainable pace early on?

Yes, I will be doing RFTT and I think Lynnda will be doing the Komen Race in Animal Kingdom the day before. This way we can split up the babysitting and spectator duties.

As for pacing, I tend to force myself to go slower when starting out. Instead of minute based intervals, I use distance intervals. This way I can force myself to go slower at the beginning and then as the run progresses, I increase the distance for running. Currently I start off with walking .3 miles and running .2 miles and eventually get it up to walking between .2 and .25 and running .25-.3.

By doing it this way, I can still run at the same pace but I am not doing it as long so by the end of the run I don't feel as bad.

Bill

 

[wfloyd]

wow, thanks for all the welcomes! I feel like I will really get the support that I need, you guys/gals are GREAT!! So, since I am just starting, any input on how I should start? Do I need to get into aerobics, or just start walking and build up to running, or start running very short distances and hope to get better as I go? I see a lot of you track times, how important is this? What is "normal"? I also see that the 2007 marathons are full, but that's ok, I dont know if I would be ready that soon...how soon do you have to sign up for the 2008? Thanks so much!

I started training for the 2006 marathon around Jan 21, 2005. Previously I did a good job exercising the recline lever on my recliner. I started out doing Jeff Galloway's 5k training program. Right after that I did his 10k training program and when that finished I was ready to do his marathon training program. The "couch to 5k" is another popular starting point for people.

Whatever you do, just start getting the steps in so that you will have a base when you actually start training for the marathon. It isn't good to increase any distance more than 10% a week and if you feel that you can't go farther then don't. Listening to what and how your body feels is very important.

I keep track of the times just so I can know how I am doing. I have found that if I increase the pace too quickly, I am more prone to injuring my legs. I can also make sure that my pacing stays consistent and I am not starting out too quickly.

Registration will probably open for the 2008 marathon the Monday after the 2007 marathon. I think that would be January 8th. However it doesn't usually fill up until July so you could sign up at any point before that.

Bill

 

[TEK224]

Well, I started the week off on a good note!

I went for my 4 mile wog today. I did the first mile in a little over 14 min. I decided to try the w/r method for the last 3 miles to see if I could keep up with the time for switching between the w/r.

So I did the w4r2 method and I think I did a good job with it. I ended the 4 miles with a total time of 52:22. I think that's a pr for me!

Here are my splits as close as I can remember:

mile 1 14:10
mile 2 13:05
mile 3 12:30
mile 4 12:37

I think I'm gonna try to be real disciplined from now on and stick with the w4r2 to get me through the DL 1/2. After that I'll work to reverse that (w2r4) by the time the WDW marathon arrives.

I'll try to catch up on posts later. Gotta go now.

Terri

 

[Kristi1357]

Janet - This is an awesome group of people! They keep me on track - I don't post unless I did my exercise for the day.

Terri - great job on your 4 miler!

Judy - lots of & for you & Mist! Also, please let me know when you find a good fanny pack. I bought one at my running store & love it. It's just too small to hold both a disposable camera & my asthma inhaler. I did the Minnie using an old WDW pack, but it bounced all over the place during my running intervals.

I managed to coerce my dad into watching Zack so I could do my 7 mile wog today. (Chad is pulling 5:30am-11:15pm shifts at work yesterday & today - Holy O.T. Batman!) My hip didn't bother me at all, but I am nervous it will hurt tomorrow. I just never had any pain like that before, for no apparent reason. So, without further ado:
13:08
13:27
8:45 (huh? NO way this was right!)
25:13 (miles 4 & 5 together - stopped watch, forgot to hit lap, ugh)
12:41
13:04
1:26:22

Obviously, I had some Garmin issues. I know my parents' house is approx. 3.5 miles from mine. I wogged from their house to mine & back, so the overall time is probably pretty accurate. Today was the first time I had some Gu too - the vanilla bean isn't too bad! I had that at half way (stopped home for Gu & water, then headed back). I am curious if anyone has a strategy for when they eat their Gu (or whatever else). I figured half way would be good, but maybe I should have eaten it a little earlier to get the boost from it earlier. I have no idea!

Also, someone asked last week about those of us that do intervals of walking & running. YES, I am constantly looking at that Garmin! I start running on the 5s. Sometimes, I do miss it, but run the one minute once I realize it passed. I need to stop looking at that thing so much! Chad thought maybe you could set it to beep, but I'd never hear it with my mp3 player on.

 

[WDWFAN9]

What an absolutely perfect day. The Chicago Distance Classic was amazing I love, love, love the course.

Remember my plans to use most of the 4 hr timelimit because DL is only a few weeks away? Well, we were lining up and the 3:30 pace lady was hoot and we ended up hanging with her group most of the way. Oh before I forget.....DH and I were wearing our new WISH shirts and Celeste, ICUnurse, came up to say hi. That was pretty cool. And the shirts also got comments from quite a few racers.

The race started near Grant Park and headed north for awhile. We were comfortably walking 16 mpm and enjoying the sights. Just as an aside, I was surprised at the small number of true penguins. At one point a police car drove directly behind us for a couple of miles. Our pace lady was annoyed because the course is open for 4 hrs and they weren't closing the course after us. Oh well, it just made us more determined to keep moving.

We walked past the Federal Reserve Bank, the Art Museum, the public library, and Marshall Fields just to name a few of the early sights.

Unfortunately this is where my story takes an ugly turn - at about the 7 mile mark the bottom of my right foot started to hurt. At first I thought something was in my shoe, so I stopped, checked my sock, checked my shoe, checked my foot. Nothing, so I kept going. Luckily by the 8 mile mark the course moves along the lakefront, and the beautiful scenery helped distract me from what was becoming a painful pain in my foot. We were still with the 16 mpm group, and the pace lady's chatter was helpful too. We walked past a marina with lots of beautiful boats, circled in front of the Adler Planetarium, and walked along the lake in front of the Shedd Aquarium. All absolutely breath-taking, as was the Chicago skyline. By this point we had dropped behind the 16 mpm group. DH wouldn't leave me and I hobbled on. We actually crossed the finish line at about 3:31 or so (chip time), and were glad to receive our Penguin medals. The walk back to the car was not pretty either, and boy was I glad to be done.

I ended up with the bottoms of both feet red and very tender. The left didn't actually blister, but the right did. As of now it is painful to put any weight on the back portion of my feet, so I am tiptoing around, which looks pretty funny, and is just not good! I've never had this problem before, so it has taken me by surprise. I am going to have to pay more attention to the blister posts!! I am mostly concerned because DL is practically around the corner, and that castle medal is calling my name.

Inspite of the foot problems, the CDC was a cool experience. DH was fabulous in his very first half, I am so proud of him. Thanks to all of the WISH team for your encouraging words and support!

I will post pictures later.

 

[Maherae]

Congratulations, Pat!! So sorry about your foot. Did you try icing it? Or does it feel more like a stone bruise? Please include your penguin medal in your pictures!!

 

[TXBelle]

Great job Pat! Sorry to hear about your feet. that they recover soon.

Still having trouble getting into the training groove. No LR this weekend. I did manage to run 3.5 miles on Tues. & Thurs.

Have a great week everyone!

 

[xterratri]

Temporarily delurking. Wow, this training stuff really seems to work. I did 20 miles today in 3:18 w/ an ave HR of 145. The last 20 miler I did was in Dec during the buildup for WDW 2006 and it was 3:45 w/ an ave HR of 153. I will admit to cheating slightly and skipping the 80 mile bike on the schedule yesterday so I actually did a LR on fairly fresh legs as opposed to the 18.2 miles last weekend.(I did do an easy 17.3 at an 18 mph pace yesterday but... not the scheduled workout) The difference was that I did 20 miles 1 minute faster overall than the 18. Of course the relative terrain may have had an effect too as I suspect that the total feet of elevation gain was half or less than last weeks. It still wasn't flat.

Next up is Timberman 70.3(1.2 mi swim/56 mi bike/13.1 mi run) by Lake Winniepausaukee in NH on Sunday. The upcoming week is an easier one leading up to that, then the last 'long' training weekend w/ an 80 mi bike/ 3 mi run brick on Sat Aug 26 and a 16 mi run on Aug 27th and then it's TAPER TIME! IM Wisconsin is 4 weeks from today. I've done a 117 mile bike, ran 20 mi, and have swam 2 miles in the pool- I'm ready to let the taper do it's work and to have a great race.

"School" is going well. My first official rotation is Family Medicine that I'm doing at the Guthrie Clinic on Fort Drum. Lots of physicals w/ some other stuff thrown in for variety. It's interesting getting to see some things that I'd only read about even if it's just garden variety medicine to more experienced practioners. The psycho-social aspect is huge partly because it is in FP anyway and partly because of some unique factors w/ where I'm doing the rotation. The operation tempo of the base is such that most families are in one of three states: pre-deployment, deployment, or post-deployment. Of course those are the lucky ones- I did a well baby exam on a beautiful little munchkin that his mom became a widow a couple of months ago. You read about the death tolls from the Global War on Terrorism but it's far different to put the human face on it. Next up will be pediatrics which will start out also at Ft Drum and then move on to the NICU at Samaritan Hospital. Then OB and then Psych will be split by the Winter Break. How appropriate- I'll be doing my Psych rotation during the taper for the 2007 WDW Marathon(Goofy???- long story, possible lost registration, still trying to find out what happened and if I'm registered like I thought).

Welcome to the new people- ask lots of questions, this is a great group.
PD to the people dealing w/ injuries and other challenges.
Congrats to the CDC athletes!

 

[aladdinsgirl]

Hi, TEAM!! I just finished my 5 miles--in fact my hair is still a little damp from the run. I did the 5 miles in 55:25 and I feel fabulous! I love the feeling of getting a good run in, there's nothing better in the world.

Mel--We've been watching most of the preseason games too. You know I'm watching the Bengals game tonight--and rooting for the REDSKINS!!!! I hear ya about starting out too fast--I am notorious for doing that. I do most of my runs on the treadmill because of the heat, but the steady pacing is helpful too.

Sunny--Good to see you! I hope you are feeling better.

I hate to do this, but I have to run, Stephen just came down stairs and he wants to go get something to eat. Grrr, men! I'll be back later.

PS--Stephen says

 

[taz4disney]

Last couple weeks I have been struggling. I found out I have a partially torn bicep where it attaches at right shoulder. That would explain the throbbing pain. Between that & several other excuses, I have not been very good at sticking to plan. I have been able to get in 3 runs a week, but after 2 ½ to 3 miles on the treadmill, I fizzled out. So yesterday I was determined to get out there. I put on my new WISH shirt for inspiration. Happy to say we had perfect weather right down to the slight breeze. Decided to take it easy on my old-lady parts (bad right hip knee & ankle) and concentrated on making to the fire station and back without worrying about time. I realized when I got back, the Garmin had me clocked a lot faster than I thought I was moving:
Mile 1 12:05
Mile 2 12:08
Mile 3 12:54
Mile 4 12:18
Last .30 4:25
Have to work on that slower start thing. But today I have no real aches or pains so the pace worked in that aspect. And I did stick to plan...walk 2 min, jog to mile & repeat. For any others struggling out there…remember one step at a time & no matter the pace, keep moving forward!

CJ – Fishers, IN
1k @ a time

 

[Pungodingy]

Can someone tell me what a good time to do a mile in is?

 

[wfloyd]

Can someone tell me what a good time to do a mile in is?

It varies for each person. Someone who is an Olympic athelete could do it in around 5 minutes for each of the 26 miles. Someone who is starting out may take 20 minutes. It also depends on the distance that you are going for at the time. I can go faster for shorter periods but cannot sustain that pace for 26 miles so I tend to go slower for the longer distances.

If you follow the times of people here, most people have a different pace. I keep track to see how I am doing personally and measure it against myself.

Bill

 

[Mouse Skywalker]

Hello Everyone:

I'm settling into my hotel room watching football and waiting for my dinner. I have a Asian salad with grilled salmon coming up to me. See, I'm even trying to make better food choices. Before I joined the TEAM I would get a beer with a bacon, blue cheese, burger. You all have been a good influence on me.

OK, I did end up going down to the Washington Mall for a wog. I wanted to go 4 miles, but I only did 3. I got a later start because I was at NIH until about 5pm, and it took me a while to get down to the mall. I also was going slowly because I stopped to look at the Lincoln Memorial and World War II memorial. Anyhow, I did 3 miles in 46:18 min (15:28 mpm). Here are my splits:

Mile 1: 12:47 min (includes 5 min warmup walk)
Mile 2: 15:23 min (stopped to look at Lincoln Monument)
Mile 3: 18:17 min (stopped to look at WWII memorial and cool down walk)

My right leg was getting a little sore, and I was near my car at 3 miles - so I called it an evening. I didn't want to push it too much. I did already do a 3 mile walk this morning, and I was on my feet at NIH from 11a - 5p. Plus, this was my first real run on the roads/sidewalks. I had been doing all of my outside running on the track or x-country trails. So I wanted to take it easy. OK, I'm going to go back and catch up with everyone now.