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Old 01-15-2013, 10:32 AM   #1
Rockislander
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Princess Weekend 5K - re: Sweepers!!

I'm terrified that I'll be picked up by the sweepers, and I'd be grateful to hear anyone's experiences on this front.

Last September I registered for the 5K taking place during the Princess 1/2 Marathon weekend. I've been training for months and while I'm very proud of what I've accomplished so far, I still jog very slowly and cannot "run" the entire 5K. I've been using Jeff Galloway's program and it works well for me. Unfortunately, as of right now, I cannot complete the 5K in less than 58 minutes, which rounds out to about 18 minutes/mile. I've just found out that RunDisney states you have to maintain a 15 minute mile in order to avoid being swept. Needless to say I'm more than anxious about the situation.

I've had 4 knee surgeries and am very overweight. Throughout my training I've lost 30bs. and I went from not being able to jog for 30 seconds straight to being able to jog for an entire 10 minutes. This is a huge undertaking for me and a personal goal I want to achieve. I want to prove to myself and to my kids that I CAN do this!

Anyway, thanks for "listening" Again, would be very happy to hear if anyone has any input about those dreaded sweepers!
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Old 01-15-2013, 11:03 AM   #2
yulilin3
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Quote:
Originally Posted by Rockislander View Post
I'm terrified that I'll be picked up by the sweepers, and I'd be grateful to hear anyone's experiences on this front.

Last September I registered for the 5K taking place during the Princess 1/2 Marathon weekend. I've been training for months and while I'm very proud of what I've accomplished so far, I still jog very slowly and cannot "run" the entire 5K. I've been using Jeff Galloway's program and it works well for me. Unfortunately, as of right now, I cannot complete the 5K in less than 58 minutes, which rounds out to about 18 minutes/mile. I've just found out that RunDisney states you have to maintain a 15 minute mile in order to avoid being swept. Needless to say I'm more than anxious about the situation.

I've had 4 knee surgeries and am very overweight. Throughout my training I've lost 30bs. and I went from not being able to jog for 30 seconds straight to being able to jog for an entire 10 minutes. This is a huge undertaking for me and a personal goal I want to achieve. I want to prove to myself and to my kids that I CAN do this!

Anyway, thanks for "listening" Again, would be very happy to hear if anyone has any input about those dreaded sweepers!
First of all, CONGRATS on your acomplishments!! Jogging for 10 minutes is alot more than what I can do. I also do the Galloway, I do 1 min walk 45 sec Jog and am at a 14:30 mm pace. My first race, ever, was the Princess 5K last year, I had been training for only a month before I did it and finished in 56 min. that was stopping for a picture with Mulan, Shang and Mushu and there were still plenty of people behind me. Run Disney asks to keep a 16mm pace but they are more flexible with the 5K since it doesn't impact any roads and it's before the park opens. So my suggestions is:
*Keep training, not sure what your intervals are but if you have a long jog interval (let's say 3min) maybe you can try and actually shorten it to, let's say 1:30 jog, that way you won't be as tired for when you can walk.
*Don't worry about the sweepers, I have never heard of anyone being picked up during any of Disney's 5K
Keep up the awesome work.
Since my very first 5K, I've done the Tower of Terror 10 Miler and I'm doing the Princess Half, if I can do it, anyone can!
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Old 01-15-2013, 11:13 AM   #3
Rockislander
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Thanks so much for your suggestions! I'm relieved to hear your experience and that you completed to 5K in the same time frame as I likely will.

I do 2/2 intervals on my treadmill, walking a 3.0 on and running a 4.0 (not sure how those translate into mm), but it all ends up being about 18.5 mm.

I was thinking maybe I should try to train to run the first mile straight through and then walk/run 2/2 the rest of it? Of course I can't run an entire mile just yet - I'd have to train for it. I wonder if it's too late in the game for that? Just a side thought unrelated to my initial question.
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Old 01-15-2013, 11:20 AM   #4
yulilin3
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Quote:
Originally Posted by Rockislander View Post
Thanks so much for your suggestions! I'm relieved to hear your experience and that you completed to 5K in the same time frame as I likely will.

I do 2/2 intervals on my treadmill, walking a 3.0 on and running a 4.0 (not sure how those translate into mm), but it all ends up being about 18.5 mm.

I was thinking maybe I should try to train to run the first mile straight through and then walk/run 2/2 the rest of it? Of course I can't run an entire mile just yet - I'd have to train for it. I wonder if it's too late in the game for that? Just a side thought unrelated to my initial question.
Actually I've heard Jeff Galloway at the Run Disney Expo a couple of times and he recomends the opposite. He says to keep your run/walk intervals short and do them from the beginning. If you go out and run as much as you can (4 or 5 min) your body will fatigue faster and the wlk periods will be too slow because your body is recovering.
He says to try a 15sec run and 45sec walk. I know it sounds crazy, I also started doing the C25K program and became slower as they asked to run longer. Then I switched intervals and it all worked out.
Personally I've tried the 15sec/45sec and the 30sec/30sec intervals and didn't like it at all, then I started doing 1/1 and that worked for when I was training for the 10 miler, but once the longer runs came in (6miles and up) i just became to tired toward the end, so I changed to 1min walk 45sec jog and that's how, now, I can complete +10 miles in the time required by Run Disney.
I would say to go out on your maintenance runs (should be 2 times per week Tuesday/Thursday or whatever days are good for you) 30 minutes and try the shorter interval and see how it goes. You still have almost 5 weeks of training so you can still play with your intervals.
Any other question let me know.
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Old 01-15-2013, 11:22 AM   #5
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Also, by re-reading your post; are you doing all your training on a treadmill?
Try and go out on the pavement at least once a week, the treadmill surface is very different to the real thing, if you have an android or iphone you can get the runkeeper app, that let's you program in your intervals and it tells you how long you're running and when to switch to run/walk.
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Old 01-15-2013, 11:32 AM   #6
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Well that's a relief to hear! I'll not do the mile then and just stick with the intervals. I'll play around with them a bit. That'll be so weird for me since I've been doing 2/2 for months! Just feels like so much starting and stopping to go any shorter, but maybe that'll be the key for me to get a touch faster. Here at home I've finished 5K (on my treadmill) a few times by doing the 2/2 intervals and they always hover around 55ish mins.

I tried the C25K and that's how I got to a 10 min. run, but they just became nearly impossible after that. My knees would kill for days afterwards. Not worth it.

I run on the roads on the weekends when my husband is home and can watch the kids. He doesn't get home until after dark during the week.

I've heard of running apps - is there one in particular you recommend?

Thanks again for all your help!
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Old 01-15-2013, 12:05 PM   #7
yulilin3
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Quote:
Originally Posted by Rockislander View Post
Well that's a relief to hear! I'll not do the mile then and just stick with the intervals. I'll play around with them a bit. That'll be so weird for me since I've been doing 2/2 for months! Just feels like so much starting and stopping to go any shorter, but maybe that'll be the key for me to get a touch faster. Here at home I've finished 5K (on my treadmill) a few times by doing the 2/2 intervals and they always hover around 55ish mins.

I tried the C25K and that's how I got to a 10 min. run, but they just became nearly impossible after that. My knees would kill for days afterwards. Not worth it.

I run on the roads on the weekends when my husband is home and can watch the kids. He doesn't get home until after dark during the week.

I've heard of running apps - is there one in particular you recommend?

Thanks again for all your help!
Glad to hear you do get out on the road. It really does make a difference. When you are on the road do you time yourself? Do you have any idea how long and what pace? I love RunKeeper, and best of all it's free. You just imput your pace and if you want to warm up for 5 min. before, it's really cool.
Yeah, C25K was a killer for me as well, I was about to give up when I learned of Jeff Galloway.
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Por favor manténgase alejados de las puertas
Royal Family 5K 2012....done
Tower of Terror 10 Miler 2012....done
Princess Half Marathon 2013....done
Expedition Everest Challenge 2013...done
Minnie's 10k 2014........done
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Old 01-15-2013, 12:13 PM   #8
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Originally Posted by yulilin3 View Post
Actually I've heard Jeff Galloway at the Run Disney Expo a couple of times and he recomends the opposite. He says to keep your run/walk intervals short and do them from the beginning. If you go out and run as much as you can (4 or 5 min) your body will fatigue faster and the wlk periods will be too slow because your body is recovering.
He says to try a 15sec run and 45sec walk. I know it sounds crazy, I also started doing the C25K program and became slower as they asked to run longer. Then I switched intervals and it all worked out.
Personally I've tried the 15sec/45sec and the 30sec/30sec intervals and didn't like it at all, then I started doing 1/1 and that worked for when I was training for the 10 miler, but once the longer runs came in (6miles and up) i just became to tired toward the end, so I changed to 1min walk 45sec jog and that's how, now, I can complete +10 miles in the time required by Run Disney.
I would say to go out on your maintenance runs (should be 2 times per week Tuesday/Thursday or whatever days are good for you) 30 minutes and try the shorter interval and see how it goes. You still have almost 5 weeks of training so you can still play with your intervals.
Any other question let me know.
I second this! I also tried C25K before finding Jeff Galloway's program -- I never made it past week 6. But with intervals I can do a half marathon in approximately 2:45 (approx 12.5 min mile) -- that's doing 30 seconds run/30 seconds walk with a couple extra walks thrown in as needed. I'll be using this method for the Tink Half this weekend. For the Princess, I am planning to try 1 min run/30 sec walk intervals and see how that goes -- this is the pace I use for my shorter runs.

I think as you shorten your run intervals, you'll find that both your run pace and your walk pace will increase as you body isn't as fatigued. At least that's what happened with me.
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Old 01-15-2013, 04:51 PM   #9
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Play around with your intervals. I'm actually not faster with shorter run intervals. My 5/1 interval pace is faster than my 3/1 pace, and the walk/run transition is harder on my body.
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Old 01-15-2013, 07:48 PM   #10
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First off CONGRATULATIONS for getting off the couch and getting out there. Your story is similar to mine. I wanted to run the Never Land 5K in Disneyland in January of 2012. So in August of 2011, I plunked down the race registration $$$ and started to train. I weighed 366 lbs. and lived a completely sedentary lifestyle. I used Couch to 5k to condition my body to run and the Lose It! iPhone app to log calories and lose weight.

I finished the Neverland 5K in 39 minutes, and kept on running.

I do not have any specific information on the 5k at Walt Disney World, but I can tell you that they did sweep people from Disneyland for the Neverland 5K. The sweepers came through as I was walking out of the park about an hour an a half after the start of the race. The time was way longer than a 16:00/mile pace.

Also I don't have any specific advice regarding Galloway's methods. I have not used a run/walk interval method since ending C25K.

I do have this advice for you. You are nothing more than the sum of your choices amplified by the passage of time. From the start of my running career 18 months ago, I have shed 125 lbs. of fat from my body. I just finished the WDW Half Marathon in 2:21. Keep choosing to limit your caloric intake. Keep choosing to move your body. You are heading in the right direction!

Rick
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Old 01-15-2013, 09:31 PM   #11
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Thanks very, very much everyone for you support, suggestions, and positive thoughts!

I had a very challenging run tonight, but I felt GREAT when I finished. I did 1/1 intervals, ran (not jogged!) faster than ever before, and completed a mile faster than I ever have before as a result - 15 minutes and a bit and that includes a 4 minute warm up walk! For me, that's a huge improvement. And, amazingly, it didn't feel *too* difficult, yet it was still very challenging. I guess I just needed to push myself out of my comfort zone and try something new with the intervals.

Now I feel like if I see those sweepers coming, I'll just run away from them! Ha!

I looked into the Runkeeper app, but since I do not have a phone that supports it properly (I don't have GPS), I didn't see much within it that would actually help me. I did, however, stumble across Jeff Galloway's 5K app in the process and thank goodness I did! I love it and it was a big help tonight. Really the perfect addition to anyone using Jeff's program.
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Old 01-15-2013, 09:33 PM   #12
Rockislander
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Quote:
Originally Posted by rmgreenesq View Post
First off CONGRATULATIONS for getting off the couch and getting out there. Your story is similar to mine. I wanted to run the Never Land 5K in Disneyland in January of 2012. So in August of 2011, I plunked down the race registration $$$ and started to train. I weighed 366 lbs. and lived a completely sedentary lifestyle. I used Couch to 5k to condition my body to run and the Lose It! iPhone app to log calories and lose weight.

I finished the Neverland 5K in 39 minutes, and kept on running.

I do not have any specific information on the 5k at Walt Disney World, but I can tell you that they did sweep people from Disneyland for the Neverland 5K. The sweepers came through as I was walking out of the park about an hour an a half after the start of the race. The time was way longer than a 16:00/mile pace.

Also I don't have any specific advice regarding Galloway's methods. I have not used a run/walk interval method since ending C25K.

I do have this advice for you. You are nothing more than the sum of your choices amplified by the passage of time. From the start of my running career 18 months ago, I have shed 125 lbs. of fat from my body. I just finished the WDW Half Marathon in 2:21. Keep choosing to limit your caloric intake. Keep choosing to move your body. You are heading in the right direction!

Rick
You are an inspiration, Rick! Amazing job losing those 125lbs!
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Old 01-15-2013, 10:54 PM   #13
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Quote:
Originally Posted by Rockislander View Post
Thanks very, very much everyone for you support, suggestions, and positive thoughts!

I had a very challenging run tonight, but I felt GREAT when I finished. I did 1/1 intervals, ran (not jogged!) faster than ever before, and completed a mile faster than I ever have before as a result - 15 minutes and a bit and that includes a 4 minute warm up walk! For me, that's a huge improvement. And, amazingly, it didn't feel *too* difficult, yet it was still very challenging. I guess I just needed to push myself out of my comfort zone and try something new with the intervals.

Now I feel like if I see those sweepers coming, I'll just run away from them! Ha!
I know EXACTLY how you feel. I'm also (still) very overweight and slow and the pace requirements terrified me more than the distance ever did. I've never been able to "run" an entire race. But after years of prep, I finished my first half-marathon at Disney this weekend.

Doesn't it feel awesome when we learn what we are capable of?

I also agree with everyone about shortening your running interval. I did complete C25K but then gave up on the whole system when I tried a 10K variant. I did 5/1:30 for the half but I'm making the running portion even shorter in the weeks to come. I had better splits when I did 3/1:30.

If it eases your mind a little, it is possible to finish the race at a pace slower than a 16 min/mile. It's impossible to just suddenly dive in to pull individuals out of the race (it's a steady stream of people!). The sweeper van doesn't move until the last person crosses the starting line. Then the real race against time begins.

That doesn't mean it's safe for you to spend your minutes here and there (I personally couldn't afford to take pictures with any characters in case I ever needed to visit the toilet or first aid). But it does mean that if you get to your corral early, you can position yourself near the front and gain some precious extra seconds or minutes. Even better if you get placed in any of the corrals that are not the last one.

You are going to do great.
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Old 01-16-2013, 05:51 AM   #14
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With only 5 or so weeks until the race my recommendation is don't worry about sweepers. Start and do your best! Find an interval where you feel comfortable for the time you need to finish you 5K and keep at it until after this race.

You've come a long way (Congratulations) and I'd hate to see worry mess with your head! I'd also recommend getting to the start of the 5K early and get as close to the front as you can- stay on an edge though so people going faster can get around you.

I can't say I've ever seen sweepers at a Disney 5K (but I haven't been to one in years.) I do know for a fact several friends of mine meandered through one at AK (marathon weekend but I don't remember the year maybe 2007?) and were still allowed to finish. I'll say again I don't know what they will do this year at Princess, but is worrying helping you train? Find an interval (outside) that works for you, I've had 2 knee surgeries and find a lot of stopping and starting will sometimes be a problem- but find what works for you and keep with it. Finish up all your training at that interval. (I like run 4 walk 1 because 5 minutes are easy, since I've never figured out how to program my garmin (duh me!!)
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Old 01-19-2013, 12:13 PM   #15
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I just got home after doing the 5K at WDW last week and I can't say that I saw any sweepers. There were 4 corrals of runners and they were staggered by 5-10 minutes according to some of the volunteers I spoke to after I finished. I presume that they wouldn't start "counting" time until the last group had started. That gives everyone ahead of them a good head start.
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