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Old 11-16-2012, 10:31 AM   #3946
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I heard this year they are placing a timing mat just before mile 15 between the off and on ramps at the McFlurry stop. Probably trying to stop cheaters who try to run 26.4 instead of 26.2.

Wouldn't it be funny though if McD had an aid station right there where they handed out mini McFlurrys to all the runners? Might lead to some tummy aches though at mile 20 or so.
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Old 11-16-2012, 12:47 PM   #3947
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My Training Program

This will be my first 1/2 marathon, so I'm hoping I can get some opinions/advice on the training program I am using. If there's something I should add, or do differently, I would appreciate the advice.

Two nights a week I run half the distance of that week's long run at race pace (9:30 is the plan).

Saturdays are my long run (currently at 8 miles) increasing by 1 mile each week with the hope of running 14 miles two weeks before the race. I run this at one minute over race pace.

The Saturday before the race I will run 6.5 miles and will probably run 3 miles Monday and Wednesday the week of the race. Is this too much?

Now I plan on running the entire distance, so my training has been entirely running. I've read some people do a run/walk so thought I would add in that I don't plan on walking (plan being the key word )

Thanks for any advice/opinions!
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Old 11-16-2012, 01:29 PM   #3948
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Quote:
Originally Posted by Beast2Prince
This will be my first 1/2 marathon, so I'm hoping I can get some opinions/advice on the training program I am using. If there's something I should add, or do differently, I would appreciate the advice.

Two nights a week I run half the distance of that week's long run at race pace (9:30 is the plan).

Saturdays are my long run (currently at 8 miles) increasing by 1 mile each week with the hope of running 14 miles two weeks before the race. I run this at one minute over race pace.

The Saturday before the race I will run 6.5 miles and will probably run 3 miles Monday and Wednesday the week of the race. Is this too much?

Now I plan on running the entire distance, so my training has been entirely running. I've read some people do a run/walk so thought I would add in that I don't plan on walking (plan being the key word )

Thanks for any advice/opinions!
I wish you success in your first Half Marathon! I was where you were this January when I ran my first Half. It was an amazing experience! I am sure you will have a similar experience too!

As for your training plan, my only suggestions would be to:

1) build in a cut-back week every 2 weeks for your Long Run. The body does need time to rebuild muscles and recover. So two weeks of an increase, followed by a cut-back week, and then back to two weeks of increase offers that opportunity. For example, if you run 8 miles this Sunday and 9 miles next Sunday, then run 6 miles on the third Sunday. Then you can increase to 10 miles on the week after the cut-back and continue.
2) what is your pacing for your Long Runs? These should be run at a slow pace, not race pace. These are for building endurance and to train your body to more effectively learn how to burn fat for fuel rather than sugar. It is also your best time for developing your hydration and fueling strategies.
3) You might consider making one of your weeknight runs a speedwork session which will help you increase your speed.

Sounds like you are committed to preparing for this Half and I have no doubt you will be pleased with the results!
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Old 11-16-2012, 01:52 PM   #3949
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I have a question for you guys - I don't have access to a gym so do you have any suggestions for strength training at home? I run 3xs/week (4 if I can fit it in) and also do zumba 2xs/week.

I'm already looking at my next challenge - Iron Girl Triathalon in August!
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Old 11-16-2012, 02:15 PM   #3950
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Quote:
Originally Posted by Weluvdisny View Post
I have a question for you guys - I don't have access to a gym so do you have any suggestions for strength training at home? I run 3xs/week (4 if I can fit it in) and also do zumba 2xs/week.

I'm already looking at my next challenge - Iron Girl Triathalon in June!
Train Like a Mother - it's a book. In it they have a challenging strength workout that you can do without anything other than a chair and stairs. A few things I've modified due to my problem knee, but I enjoy that the exercises are a little different than anything I've done before.

If you want something quick and basic: wall-squat, lunges, planks and push ups will work most of the big muscle groups.
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Old 11-16-2012, 02:38 PM   #3951
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Quote:
Originally Posted by MelindaRuns View Post
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.
I was lucky enough to meet Jeff Galloway at a book signing and explained my problems in finding the right intervals for me. He could not have been more supportive about using short intervals. He told me that he and his wife train at 1/1 and race at 30 sec/30 sec.

He suggested that I try starting there for a few months and throw in some races to see how it was working. He also said to take advantage of the course terrain when you are racing. Don't get so fixated on your interval that you are struggling to maintain a run interval up a long hill or waste a good down hill by going to a walk when continuing to run a little longer could help your momentum.

I was worried about being able to start and stop in such short stretches, but I quickly got the hang of gliding in and out pretty effortlessly. I feel that my new faster pace with these short intervals is less tiring than my old struggles to go longer.

I turned 50 on Christmas Eve 2010. I trained and raced all of 2011 using the 1/1 and 30/30s. I ran 5ks, 4 milers, 10ks, a 10 miler, a 15k and a couple of halfs and shattered all of my PRs from my 40s. As a matter of fact not only did each race that year get faster than the same distance race earlier that year -even when I was racing in the summer heat, but I felt stronger after my races than ever before! Each success made me stronger in my resolve to keep going with these short intervals.

What I didn't mention in my 1st post was that I have had 8 knee operations - 4 on each knee. Using these intervals I can now race without pain and not have lingering pain for days after races. On top of all that I am faster - pretty cool!

The ability to run without pain and to feel good at the end of races is what pushed me to sign up for my first full. When I finished my 2nd half of 2011 in 2:48 and felt fantastic I KNEW without a doubt I had found the right intervals for me.

Coach Charles is frequently quoted on this board about all of us being an "experiment of one". Do your experiment, but make sure you give your intervals a really good test before switching up.

Learn from my mistakes - For me, the ever increasing intervals that many plans give you just don't work for my body - they only made things worse physically and I was getting drained emotionally from feelings of failure.

Having a respected authority like Jeff "give me permission" not to increase my intervals helped me emotionally get over the idea that short intervals weren't good enough.

I don't think that without the solid months (not days or even weeks) from my beginning 1/1 and 30/30 and sticking to them I would have hit my 2:48 half.

You can do this!!!
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Old 11-16-2012, 03:01 PM   #3952
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I have a corral placement question....

I ran Wine and Dine this past weekend and I took my time running the race (mainly picture stops and a broken toe) - it made my finish time about 30 minutes later than what I usually do. How badly will this affect my placement for the corrals for WDW marathon/Goofy? I am somewhat terrified that I will end up in the last corral for both races now - should I try and get in another race and show my time from that?
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Old 11-16-2012, 03:44 PM   #3953
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Quote:
Originally Posted by Weluvdisny View Post
I have a question for you guys - I don't have access to a gym so do you have any suggestions for strength training at home? I run 3xs/week (4 if I can fit it in) and also do zumba 2xs/week.

I'm already looking at my next challenge - Iron Girl Triathalon in June!
Take a look at RunnersWorld.com There are so many workouts you can do with either no weights or get yourself a set of 5 or 8 or 10lbs. AS an example, here is a sequence of Iron Yoga that I enjoy doing.

http://www.runnersworld.com/running-tips/iron-poses

Quote:
I have a corral placement question....

I ran Wine and Dine this past weekend and I took my time running the race (mainly picture stops and a broken toe) - it made my finish time about 30 minutes later than what I usually do. How badly will this affect my placement for the corrals for WDW marathon/Goofy? I am somewhat terrified that I will end up in the last corral for both races now - should I try and get in another race and show my time from that?
Did you submit an estimated finish and any kind of supporting time when you registered? If you did, they'll use that. If not, and you want to improve your chances, then find a local 10k to run and do that. It should fit into your training schedule, distance-wise.


As for me, I was reminded today that being flexible in a training program can be beneficial. Normally, I would have run yesterday--a whopping 4 miles. But I was feeling every ache and pain of every injury I have had for the last year and a half (the list is long). So I just stayed home. Today I felt better and did my 4 miles, and I was happy doing it. Knowing when to respect your body is something that comes with experience. I am still learning, but I made the right call.


Maura
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Old 11-16-2012, 04:06 PM   #3954
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Gah! So, I am prepping for the Goofy - ran 8 yesterday, should have run about 15 today, but time constraints were going to max me out at 12.5. No problem. At mile 10.5, I did a faceplant onto concrete. . . .because I was trying to hurry up and get out of the way of a car that wanted to turn NOW, and not wait for me to get out of the way first.

At least they stopped, instead of running over me. And I did finish the last 2 miles - I had to, if I wanted to get home.
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Old 11-16-2012, 04:07 PM   #3955
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Old 11-16-2012, 04:18 PM   #3956
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Quote:
Originally Posted by MelindaRuns View Post
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.
We sound so much alike too! I have been running since February 2010 and have tried all the different run intervals and get consistently frustrated when one day 4/1 is easy and the next it's impossible--and that's for 30 minute treadmill runs. I usually run at 1:30/:30 and find myself the most comfortable there, but I still can't go very fast for that long without a walk break. Do you ever run on the treadmill or always outside?
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Old 11-16-2012, 04:20 PM   #3957
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Quote:
Originally Posted by DisneyRunnerGirl View Post
I was lucky enough to meet Jeff Galloway at a book signing and explained my problems in finding the right intervals for me. He could not have been more supportive about using short intervals. He told me that he and his wife train at 1/1 and race at 30 sec/30 sec.

He suggested that I try starting there for a few months and throw in some races to see how it was working. He also said to take advantage of the course terrain when you are racing. Don't get so fixated on your interval that you are struggling to maintain a run interval up a long hill or waste a good down hill by going to a walk when continuing to run a little longer could help your momentum.

I was worried about being able to start and stop in such short stretches, but I quickly got the hang of gliding in and out pretty effortlessly. I feel that my new faster pace with these short intervals is less tiring than my old struggles to go longer.

I turned 50 on Christmas Eve 2010. I trained and raced all of 2011 using the 1/1 and 30/30s. I ran 5ks, 4 milers, 10ks, a 10 miler, a 15k and a couple of halfs and shattered all of my PRs from my 40s. As a matter of fact not only did each race that year get faster than the same distance race earlier that year -even when I was racing in the summer heat, but I felt stronger after my races than ever before! Each success made me stronger in my resolve to keep going with these short intervals.

What I didn't mention in my 1st post was that I have had 8 knee operations - 4 on each knee. Using these intervals I can now race without pain and not have lingering pain for days after races. On top of all that I am faster - pretty cool!

The ability to run without pain and to feel good at the end of races is what pushed me to sign up for my first full. When I finished my 2nd half of 2011 in 2:48 and felt fantastic I KNEW without a doubt I had found the right intervals for me.

Coach Charles is frequently quoted on this board about all of us being an "experiment of one". Do your experiment, but make sure you give your intervals a really good test before switching up.

Learn from my mistakes - For me, the ever increasing intervals that many plans give you just don't work for my body - they only made things worse physically and I was getting drained emotionally from feelings of failure.

Having a respected authority like Jeff "give me permission" not to increase my intervals helped me emotionally get over the idea that short intervals weren't good enough.

I don't think that without the solid months (not days or even weeks) from my beginning 1/1 and 30/30 and sticking to them I would have hit my 2:48 half.

You can do this!!!
Thank you so much for this post. Mentally, I just feel like 30/30 intervals is so short and how could you possibly go anywhere. I know this is not true whatsoever, but it is so difficult for me mentally to get past that, that I never try it.

If you ever run on the treadmill, do you know what MPH you are walking and running? Do you feel that you have to run faster because you have made the intervals smaller?

Thanks for pointing out that it is easy to glide in and out of the run and walk segments. That's a worry for me too!
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Old 11-16-2012, 04:21 PM   #3958
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Quote:
Originally Posted by Weluvdisny View Post
I have a question for you guys - I don't have access to a gym so do you have any suggestions for strength training at home? I run 3xs/week (4 if I can fit it in) and also do zumba 2xs/week.

I'm already looking at my next challenge - Iron Girl Triathalon in June!
I've read great things about resistance bands.
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Old 11-16-2012, 04:37 PM   #3959
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Quote:
Originally Posted by Beast2Prince View Post
This will be my first 1/2 marathon, so I'm hoping I can get some opinions/advice on the training program I am using. If there's something I should add, or do differently, I would appreciate the advice.

Two nights a week I run half the distance of that week's long run at race pace (9:30 is the plan).

Saturdays are my long run (currently at 8 miles) increasing by 1 mile each week with the hope of running 14 miles two weeks before the race. I run this at one minute over race pace.

The Saturday before the race I will run 6.5 miles and will probably run 3 miles Monday and Wednesday the week of the race. Is this too much?

Now I plan on running the entire distance, so my training has been entirely running. I've read some people do a run/walk so thought I would add in that I don't plan on walking (plan being the key word )

Thanks for any advice/opinions!
Certainly not too much. If you are running at 9:30 (pretty good pace), can you add in one or two more short runs during the week? Best performance comes off running 5 or so runs a week. You could keep with your plan and add in two more runs of 1/4 of your long run.

Taper is fine depending how many days you run in training. If you add days in training, add them to your taper too. Mine is usually 10 (week before race),rest, 6, 5, 4, rest, 3, race. If you keep with 3 days/week then 6.5, 3, 3, race (with rests in between) sounds about right.
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Old 11-16-2012, 04:58 PM   #3960
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Originally Posted by SAHDad View Post
Gah! So, I am prepping for the Goofy - ran 8 yesterday, should have run about 15 today, but time constraints were going to max me out at 12.5. No problem. At mile 10.5, I did a faceplant onto concrete. . . .because I was trying to hurry up and get out of the way of a car that wanted to turn NOW, and not wait for me to get out of the way first.

At least they stopped, instead of running over me. And I did finish the last 2 miles - I had to, if I wanted to get home.
Yikes! Hope you're okay. I always dread something like this happening.
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