Official WDW Marathon Weekend 2013 Thread

[MelindaRuns]

Your stats are kind of like mine as far as how many halfs and my longest ever was last weekend's 14 miler as I am training for my first full - the Disney in Jan.

The 3 hour half barrier was huge for me. I am on the wrong side of 50 so I wasn't sure that I was EVER going to get under 3 hours for a half. I had run for 2 years and couldn't seem to get over the hump - I finally cracked it when I began using disciplined and consistent run/walk intervals as well as shortening my stride. Previously, I was constantly changing up my intervals in a effort to run longer, walk less and get faster. It did not work for me.

Once I vowed to stick to one interval set and train consistently at that interval along with the shorter stride, my half times dropped in the course of 9 months from a PR of 3:09 to a new PR of 2:48.

I have heard/read repeatedly that the primary goal for a first marathon should be to finish. I have also heard it said you should have give yourself some other goals for focus. In my case, for my first full my primary goal is to finish in the 7 hours allowed, my really reasonable personal goal is to finish in 6:10 (double my average half time plus 15 min) and my stretch goal is under 6 hours - that is 20 secs slower per mile than my usual half pace)

If you are usually around a 3:15 half, that is around a 14:53 pace. If you do the full at that pace you would finish in around 6:30. Don't know where you are planning to do your full, but at Disney, that would have put over 1000 people behind you at the finish. Not sure if it is the time or the number of people behind that weighs on you more...

I know the really experienced coaches on this board will have some great ideas for you but wanted to share what I did since we seem to coming from a similar place

Good Luck!

Thanks so much for your response! We do sound a lot alike. I have been running a little over two years myself, and that 3 hour hurdle looms large for me. How did you find the intervals that worked best for you? I have tried all kinds: 3's and 2's, 2:30's and 1's, 5's and 1's, 5's and 2's, half a mile and 1's. I havent found that magic one yet. All of these have seemed fine at times, and at other times they tanked. Its so dependent on the day and how I'm feeling. Definitely my first goal would be to just finish. Its not a Disney race, but its a bigger one (Grandma's). 5:30 may be too optimistic. Thanks so much for your help.

 

[jimandami]

We will be at AKV - Jambo - you are welcome to come use our shower

Aww...thanks!! We may have to take you up on it!

 

[Ariel484]

May I ask what kind of (F) food to expect?

Clif gels for the most part...one stop has bananas and another has chocolate (Hershey bars I think). I forget which one is the banana stop, but I am pretty sure the chocolate is in Hollywood Studios.

ETA: I would strongly recommend you bring your own fuel. You can to figure out what works for you during training...Disney's food stop schedule and what they have available may not agree with you.

 

[cewait]

May I ask what kind of (F) food to expect?

Expect the fuel to be a combination of various flavors of Cliff Shots and Cliff Blocks, bananas and candy.

The food at mile 12 will more than likely be bananas. Mile 15 will more than likely be gels/blocks and Mile 20 should be the gels/blocks and bananas. Mile 23 candy, the last few years chocolate. Most of u fuel on a different schedule, plan on bringing your own fuel and use this as a supplement

Each water stop will have PowerAde and water. Generally the PowerAde is green flavor, with an occasional blue. The stops are usually laid out as water for the first few tables and PowerAde in the second half. Expect at least one water stop to be backwards. Never fails.

Also, as a training note, the PowerAde powder is mixed half strength. It's not to save $$ but rather to keep the particle loading down and prevent upset GI issues. Anyone who has tried to mix a large amount of a powdered drink with water that is 50F or less understands how difficult it can be to dissolve all powder. Keeping it half strength is a work around. Note just like the station water/sport drink order, not all aid stations get the memo. Be prepared for a full strength sport drink somewhere on course.

 

[cewait]

Adding on the water stop spacing...

The new course layout gives a much more evenly spaced set of water stops; at about every mile and a half through MK. In the past, they averaged the same but the first stop came at mile 2.2. Now the first stop is just at mile 1.

One curious space on the map is in the mid teens where traditionally, the spacing was one a mile... This comes with a couple wider then historic gaps in the middle of the race. There is a 2 and change mile gap between the turn onto Bear Island Rd (mile 9.3) and the back stage entrance to AK (mile 11.5 isn). There were a couple stops in this stretch but it Bear Island road turn in was also just after mile 13.1

On Osceola, we seem to have a loss of one stop over between miles 14 and 20. I may be mistaken, but we seem to have lost one water stop with the new course. I count 19 stops on the map and there were 20.

I like the better spacing near the start, not so much the 2 mile and change stretch along Bear Island. THough, I under stand the difficulty in getting stuff down the road.

 

[Terapin]

Aww...thanks!! We may have to take you up on it!

PM me closer to the race if you are serious. We can work something out!

 

[dumbo_buddy]

Adding on the water stop spacing...

The new course layout gives a much more evenly spaced set of water stops; at about every mile and a half through MK. In the past, they averaged the same but the first stop came at mile 2.2. Now the first stop is just at mile 1.

One curious space on the map is in the mid teens where traditionally, the spacing was one a mile... This comes with a couple wider then historic gaps in the middle of the race. There is a 2 and change mile gap between the turn onto Bear Island Rd (mile 9.3) and the back stage entrance to AK (mile 11.5 isn). There were a couple stops in this stretch but it Bear Island road turn in was also just after mile 13.1

On Osceola, we seem to have a loss of one stop over between miles 14 and 20. I may be mistaken, but we seem to have lost one water stop with the new course. I count 19 stops on the map and there were 20.

I like the better spacing near the start, not so much the 2 mile and change stretch along Bear Island. THough, I under stand the difficulty in getting stuff down the road.

this sounds like all the more reason to bring our own water or sports drink of choice for the race. knowing i can have a drink whenever i want rather than possibly having to wait 2 miles will be better for me mentally. that seals my decision on whether or not i was going to lug my own drink!

 

[Terapin]

Clif gels for the most part...one stop has bananas and another has chocolate (Hershey bars I think). I forget which one is the banana stop, but I am pretty sure the chocolate is in Hollywood Studios.

ETA: I would strongly recommend you bring your own fuel. You can to figure out what works for you during training...Disney's food stop schedule and what they have available may not agree with you.

Thanks, and to Coach Charles, too.

I definitely will bring my own fuel. Disney's just might be more appealing in the moment, so I was curious.

 

[DrMomof3]

Hi, everyone,
I've been AWOL for a bit due to some challenges in my health. Last week I was diagnosed with breast cancer. That's been a lot to try and deal with, obviously, but I did finish my first half-marathon a week and a half ago. Finished at 2:33:40 which was just a bit over my goal of 2:30, so I was pretty pleased with that. We have a 20-miler scheduled for this weekend and we plan to finish that one. My longest before this was 17, so I'm hopeful we can pull it off.

I've got surgery scheduled for next week, but asked my surgeon if still run/walking the marathon in January was possible. Told him it would likely mean I'd walk much of it, but is it doable? My surgeon happens to be a marathon runner himself and he was sympthetic to my desire to finish this goal. Anyway, he said he didn't see any reason I couldn't do it as long as I adjust my expectations on time. So, I'm keeping my fingers crossed that I'll feel up to doing it. Probably means 20 will be my longest run before the race, but I think if I get that done and just get moving after surgery that with a LOT of walking, I can finish that 26.2. Hoping I get to be there with all of you in January.

I'm so sorry! Sending prayers and pixie dust!

Amanda

 

[cewait]

this sounds like all the more reason to bring our own water or sports drink of choice for the race. knowing i can have a drink whenever i want rather than possibly having to wait 2 miles will be better for me mentally. that seals my decision on whether or not i was going to lug my own drink!

It adds a little confusion to my normal race strategy. I historically carry a gatorade bottle from the villa to the start and then through MK. I agree, I may need to keep it around from an additional mile or so...

 

[roomthreeseventeen]

I mentally think I need that 25 under my belt. I know I want my first marathon distance to be at my happy place but I don't think I can only go up to 20 and then still have another 10k before the finish line.

Sent from my iPad using DISBoards. Please excuse the typos.

Do you do walk/run or just run? If you're doing Galloway, 25 is fine. If not, I'd stop at 20.

 

[John VN]

Expect the fuel to be a combination of various flavors of Cliff Shots and Cliff Blocks, bananas and candy.

The food at mile 12 will more than likely be bananas. Mile 15 will more than likely be gels/blocks and Mile 20 should be the gels/blocks and bananas. Mile 23 candy, the last few years chocolate. Most of u fuel on a different schedule, plan on bringing your own fuel and use this as a supplement

Each water stop will have PowerAde and water. Generally the PowerAde is green flavor, with an occasional blue. The stops are usually laid out as water for the first few tables and PowerAde in the second half. Expect at least one water stop to be backwards. Never fails.

Also, as a training note, the PowerAde powder is mixed half strength. It's not to save $$ but rather to keep the particle loading down and prevent upset GI issues. Anyone who has tried to mix a large amount of a powdered drink with water that is 50F or less understands how difficult it can be to dissolve all powder. Keeping it half strength is a work around. Note just like the station water/sport drink order, not all aid stations get the memo. Be prepared for a full strength sport drink somewhere on course.

Coach-you forgot to mention that at mile 15 is the McDonald's turn off for a McFlurry. No matter what the temperature is I'm heading down to get my M&M McFlurry just like I did during the ToT. At least it shouldn't melt as fast as it did in September.

2013 IMFL-I'm registered

 

[roomthreeseventeen]

Coach-you forgot to mention that at mile 15 is the McDonald's turn off for a McFlurry. No matter what the temperature is I'm heading down to get my M&M McFlurry just like I did during the ToT. At least it shouldn't melt as fast as it did in September.

 

[DrMomof3]

Coach-you forgot to mention that at mile 15 is the McDonald's turn off for a McFlurry. No matter what the temperature is I'm heading down to get my M&M McFlurry just like I did during the ToT. At least it shouldn't melt as fast as it did in September.

2013 IMFL-I'm registered

And this is one more reason to love John!

Amanda

 

[Goofierunner]

<snip>
1. I know that I could probably shave some off of my time by losing some weight. I know that low carb works for me……but I am torn between wanting to lose weight and the sluggishness that I know I will experience if I do low carb. I tried it a few weeks ago and lost a few pounds but I was so sluggish that I couldn’t exercise like I normally do and that is frustrating. I know I need to lose some weight but I wonder if I should just keep training for the marathon and forget weight loss until it is over. Thoughts?

Keep training for the marathon. Similar to you, the low/no carb helps me drop the few extra pounds I'm hauling around. My weight is completely not where I want it to be. I did some research and I wish I could find the article to post, but one of the big reasons is our bodies are storing glycogen for the long runs and the absolute worst thing we can do is go low carb. Plus there's the whole gaining muscle mass thing.

For now, don't worry about it. Stay focused on running and keep chugging along!!

 

[cewait]

Coach-you forgot to mention that at mile 15 is the McDonald's turn off for a McFlurry. No matter what the temperature is I'm heading down to get my M&M McFlurry just like I did during the ToT. At least it shouldn't melt as fast as it did in September.

2013 IMFL-I'm registered

I have bad visions of not getting back up the exit ramp.....

 

[cewait]

Sorry, but this is kind of long. I already posted that I did a half marathon this past weekend with a 16:20 pace. I know I can go faster but my aunt decided she wanted to walk the last 4.5 miles with me (which was nice for visiting…..but definitely slower than if I had just been by myself). There were also 4 or 5 big hills on the course and my aunt decided that we should call my grandparents on speaker phone on the way up the biggest hill. Anyway, with there only being 9 weeks until the marathon in January, I have been thinking/wigging about a lot of things concerning my pace.

1. I had my youngest son in April of 2012. I lost about 40 lbs(was 278 and am now about 240) by the end of July but since then but haven’t been able to lose anymore. I know that I could probably shave some off of my time by losing some weight. I know that low carb works for me……but I am torn between wanting to lose weight and the sluggishness that I know I will experience if I do low carb. I tried it a few weeks ago and lost a few pounds but I was so sluggish that I couldn’t exercise like I normally do and that is frustrating. I know I need to lose some weight but I wonder if I should just keep training for the marathon and forget weight loss until it is over. Thoughts?

2. This is my basic schedule(classes that I attend at the ymca and other workouts):
M-Trekking (hills, intervals on a treadmill) -30 minutes
Powerlift (strength training) -45 minutes
T-Spin (I do an endurance ride with enough tension that I work the whole time)-45 minutes
W-Zumba (fun…..but not the most strenuous workout) -45 minutes
Powerlift (strength training -45 minutes
TH-Spin (I do an endurance ride with enough tension that I work the whole time)-45 minutes
-Treadmill (30 minutes or 2 miles, run/walk to recovery with no specific interval)
F -Normally a rest day. Occasionally I do Zumba.
S –Long Run (I am doing the long runs from the John Bingham Walk/Run Program)
Sunday-REST

I wonder if I should add more walk/running to help with my pace? I don’t know if that would be adding to much mileage though. Normally I only do about 4-5 miles midweek when you count the trekking on Monday and my treadmill walk/run on Thursday. My long runs have been between 6 and most recently 13 on Saturdays. There is a trekking class on Friday and I don’t know if I should just keep that as a rest day or go for a couple more miles and maybe cut a few from my long runs. From here I will only be doing 16, 18, and 20, so if I cut 2 from each and work on my pace during trekking I would end up doing 14, 16, and 18. Thoughts?

3. Since I started training back in June I have done intervals by running/walking to recovery and then running again. I used to do set intervals (like Walk2/Run1) before I had my babies but found that it was mentally easier for me this time around if I didn’t have to look at the treadmill or my garmin every minute or so. Should I try a set interval to help my pace instead of running and then walking to recovery?

Thanks for reading if you are still with me!

1) Great job on losing weight to date. I would advise AGAINST a low carb diet heading into the holidays and the marathon. I would suggest a simple balanced diet where you look to keep your daily intake in the 40%CHO, 30% Protein and 30% Fat range. (I guess that if one looks at the typical American diet this may be considered a low carb diet). Look to assure portion size is maintained. Look to take in a mid morning, mid afternoon snack. Snacks should have a protein component. Avoid food from a box, prepare fresh as best you can.

You are correct with the weight loss = speed gain thoughts. Generally the ratio is 1:1 or saying it another way, a 10% loss may create a 10% gain in speed). You may lose weight between now and race day, but rather than focus on it, log it and celebrate if it does go down. After all, you do have two holidays and you will feel hungry as a result of the long runs.

2) I like the mix and variety as well as the strength training. I am not 100% sure what trekking is but I envision it as a treadmill class. If a class, I would look to stay on mill and double the time even if repeating the class again. Explain to you instructor that you want double the time and I am sure they will work with you to keep you moving for another 30 minutes. The logic here is that a 30 minute class is really not enough time to make a fitness gain for a marathon runner. You spend 5-8 minutes warming up and getting up to intensity, the work 12-17 minutes then warm down. If you cannot double up on the trekking, then create your own personal class and get on the mill for an hour. Also, make your TH class the same. Add a little more purpose to that run. Hopefully, you are running on at least a 2% grade while on the mill. This alone will double your weekday miles.

I would look to work a little more with the class in your Spin class, within a set of boundaries. Endurance rides are not bad but one needs to push the upper aerobic limits, also. What I would not get trapped into are the cute little popcorn jumps or really low RPM climbs. Avoid those. Think, do I do these on a bike outside – if no, then keep it conservative. But do not be afraid to let the heart rate push up to anaerobic during class.

With regard to cutting the long run miles, I would stick with the plan you are following. To date, the marathon plan seems to be one that is more long run dependent so cutting back may lave you just a little under trained. I think I would also add the trekking class to Friday – even if it is just the class and not a double. One of the theories of marathon training and performance is to make the long runs on somewhat fatigued legs. This is not a must do and if you feel overly tired on the next long run, then cut it back out.

3) I am not sure what run then walk to recovery really means. I am thinking that it is a function of feeling like I can run again. For shorter runs, this may work, but once out on the road for 5-6 hours, your body will start to push into glycogen depletion to a point where the mind is simply going to say stop. This happens because glycogen (blood sugar) is the sole source of brain fuel and once the concentration hits a certain point the brain starts trying to preserve its fuel source. I would suggest working through defined intervals. You have time to figure out what works best for you between now and the marathon.

Good luck in your training. You are well o your way to BOTH becoming fit and completing your first marathon. Please feel free to PM to discuss further or to post questions….

 

[ironz]

It adds a little confusion to my normal race strategy. I historically carry a gatorade bottle from the villa to the start and then through MK. I agree, I may need to keep it around from an additional mile or so...

Thanks for the info on the half-strength Powerade.... I do hate when I am using sports drink not only for electrolytes, but for my fuel source, and I am getting half the calories I had thought. I think they had it watered down at IM Canada this year, too. (not that that was the cause of my slowness....)

I don't like to carry water when I run unless I have to....but will definitely bring more calories in the form of gels or blocks to make up for the weak Powerade.

 

[RedSonya]

Hi, everyone,
I've been AWOL for a bit due to some challenges in my health. Last week I was diagnosed with breast cancer. That's been a lot to try and deal with, obviously, but I did finish my first half-marathon a week and a half ago. Finished at 2:33:40 which was just a bit over my goal of 2:30, so I was pretty pleased with that. We have a 20-miler scheduled for this weekend and we plan to finish that one. My longest before this was 17, so I'm hopeful we can pull it off.

I've got surgery scheduled for next week, but asked my surgeon if still run/walking the marathon in January was possible. Told him it would likely mean I'd walk much of it, but is it doable? My surgeon happens to be a marathon runner himself and he was sympthetic to my desire to finish this goal. Anyway, he said he didn't see any reason I couldn't do it as long as I adjust my expectations on time. So, I'm keeping my fingers crossed that I'll feel up to doing it. Probably means 20 will be my longest run before the race, but I think if I get that done and just get moving after surgery that with a LOT of walking, I can finish that 26.2. Hoping I get to be there with all of you in January.

My thoughts and prayers are with you and your family Zelly.

I did my long runs last weekend and have a few questions. I'm training for goofy so I ran 10 on Saturday which was ok with an average 9:46 pace and 20 on Sunday. At the 2.5 mile make of 20 miler, I got blisters on my foot, which I have never had before. I think it was because I wore different socks on Saturday which caused irritation. Then at 18.5 miles I got a blister on the other foot between my toes. I stopped both times and popped the blisters and then put on a bandaid. My run pace on Sunday averaged 11:30. My legs could have continued, but I was really wanted to stop. It was a mind game of 4 minutes at a time.

So my questions:
1) Do the water stations all have a minimal first aid kit with bandaid or do I need to carry my own or wait for the real first aid station in the event I get blisters again? I've volunteered at several local races and each mile had some supplies.
2) Should the blisters be popped/drained or left? I popped to relieve the pressure.
3) I felt a little nausea near the end, was that because I was possibly dehydrated? (It could have also been the donut.)

Thanks!

 

[roomthreeseventeen]

Water/Powerade stations are separate from the medical tent stations. Look at the map.