Category Archives: runDisney

Dopey Challenge, Dopey Training, runDisney

Dopey Challenge Intermediate Training Program

16 Comments

I’ve been busy designing a training program for The Dopey Challenge based on where I am in my training so let’s begin with some assumptions of your level of experience and current training level if you were to use this program to train for the inaugural Dopey Challenge. If you are a newbie runner of less than six months running experience then I would seriously consider doing something less than the Dopey Challenge as your body hasn’t the time to adapt to the kind of stress you will need to put it through across four days and 48.6 miles. Specifically, your tendons, ligaments, and muscles need time to adapt. This happens in months of training, not days and weeks.

Prerequisites/Assumptions

  1. You have six months of long distance running experience at a bare minimum (12 months preferred)
  2. You have run at least one full marathon BEFORE starting this training program and in the last six months (2+ marathons in the last 12 months preferred)
  3. At present (today) you could go out and run at least 13 miles with no problem.  You would say, “Yeah, no big deal, let’s do 13 for fun.” (15-18 miles preferred)
  4. You’ve run at least one 5K, 10K, half, and full marathon and can discuss your own pacing differences for each race distance.
  5. Your doctor has said it’s okay for you to do this.

If you meet all five of these assumptions and your physician gives you a green light then this may be the training plan for you.  If you meet assumptions one, two, and three then you will probably be okay.  If you meet only number one and two then you may want an easier plan, but that is for you to decide. If you meet just number 1 or none at all then I’d pass on this program and wait for me to post the novice plan in a few weeks. This plan is not for beginners. This plan is not for newbie runners.  This is a mid-level plan that will help someone cross the finish line four days in a row and still be able to walk afterwards assuming they are healthy and injury free when they start the program. Of course if you meet all of these assumptions and then some I will be posting a more advanced plan after I finish the novice plan.

This is a complete program. If you delete or modify any part then you run the risk of not getting the overall benefits of the program.  I’ve designed in cross training, lifting, rest, and three different types of running to prepare your body for four days of running that will double (or more) in length each day from one to the next.

The Dopey Challenge is quite unique. Some would say that it would be easier to just run 50-miles since you wouldn’t have to worry about having tight muscles, lactic acid build-up from one day to the next, and warming up day after day after day for what will most likely be longer periods of time to warm-up while running on limited rest. Compound this with the fact that you may foolishly go to the parks for more mileage after each race and the Dopey Challenge may prove to be more than some people trained for so with this in mind, read on, enjoy, ask me questions, and let’s get Dopey!

The Program

The program I have designed is 25 weeks in length meaning you would need to start this plan in July to complete it for the week leading up to WDW Marathon Weekend. Make sure you calculate your own program start date to ensure you have time to complete the plan in full. Details of what to do for the Bike, Intervals, Lifting, Tempo Runs, and Elliptical follow the program table.

Week Mon Tues Wed Thurs Fri Sat Sun
24 Bike 30min 2 miles 4 miles Lift #1 Bike 30min 13 miles Core
23 Bike 30 2 miles 5 miles Lift #2 Bike 30 15  miles Core
22 Bike 30 3 miles 5 miles Lift #1 Bike 30 10  miles Core
21 Bike 30 3 miles 6 miles Lift #2 Bike 30 17  miles Core
20 Bike 30 5K Easy Rest 5K Easy Bike 30 Ellip 30 Core
19 Lift Bike 30 Rest 5K Easy 5 miles 6 miles 12 miles
18 Bike 30 5K Easy 5 miles Lift #1 Bike 30 15 miles Core
17 Bike 30 5K Easy 6 miles Lift #2 Bike 30 17 miles Core
16 Bike 30 5K Easy 7 miles Lift #1 Bike 30 12 miles Core
15 Bike 30 5K Easy 7 miles Lift #2 Bike 30 20 miles Core
14 Bike 30 5K Easy Rest 5K Easy Bike 30 Ellip 30 Core
13 Lift Bike 30 Rest 5K Easy 5-mile 8 miles 16 miles
12 Bike 30 5K Tempo 10K Easy Lift #1 Bike 30 17 miles Core
11 Bike 30 Intervals 1 10K Easy Lift #2 Bike 30 19 miles Core
10 Bike 30 5K Tempo 7 miles Lift #1 Bike 30 14 miles Core
9 Bike 30 Intervals 2 7 miles Lift #2 Bike 30 22.5 miles Core
8 Bike 30 5K Easy Rest 5K Easy Bike 30 Ellip 30 Core
7 Lift Bike 30 Rest 5K Easy 6 miles 10 miles 21 miles
6 Bike 30 5K Tempo 10K Easy Lift #1 Bike 30 19 miles Core
5 Bike 30 Intervals 1 10K Easy Lift #2 Bike 30 21 miles Core
4 Bike 30 5K Tempo 7 miles Lift #1 Bike 30 23 miles Core
3 Bike 30 5K Easy 7 miles Lift #2 Bike 30 15 miles Core
2 Bike 30 5K Easy 7 miles Core Bike 30 20 miles Core
1 Bike 30 15K Easy Rest 10K Easy Bike 30 Core Ellip 30
0 Rest Rest Rest WDW 5K WDW 10K WDW Half WDW Full

Special Weeks:

Dopey Practice Weeks:

Weeks 19, 13, and 7 are designed to give you a little Dopey practice to prepare you to run four days in a row at distances that build across the 4 days.

Pull Back Weeks:

Weeks 22, 16, 10, and 3 are pull back weeks designed to give you extra rest from the long run in comparison to the two previous weeks.  As the program progresses these are still fairly long runs, but less distance than the previous 2-3 weeks.

Push Weeks:

Weeks 21, 15, and 9 are Push Weeks which fall between the Pull Back Weeks and Alternative Training weeks.  You will notice the Push Weeks come back strong with the long run pushing out a bit further than before the Pull Back week.

Alternative Training Weeks:

Weeks 20, 14, and 8 are alternative training weeks. These weeks mix things up with a break from lifting, a couple easier and shorter runs, and an elliptical session. These weeks will help you with the mental fortitude and motivation to keep training by giving you a break from the “same old same old” routine.

Taper Weeks:

Weeks 1 and 0 are the days leading up to The Dopey Challenge. Follow the program, trust in your training, don’t add workouts, and if you must change anything opt to be over-rested rather than over-trained. Try to minimize time walking around the Disney parks on the 2-3 days before the 5K and across the 4-days of The Dopey Challenge. It would be a shame to train all this time to just throw it all away by being too tired.  The average park guest walks 8 miles per day when visiting a Disney park. This is why I’m just doing the marathon this year and saving Dopey for 2015.  I need park time!

Types of Workouts in the Program:

Bike:

30 minute bike sessions should be on a cadence/rpm of 80-100. Add a resistance that will allow for you to have a “good effort”, but not so difficult as to make the next day’s run difficult.  RPMs are more important than resistance on the bike. Push with the heel down, NOT the toe when pedaling.

Elliptical:

As an alternative form of exercise that is less impactful on joints, but still works the running muscles I have added an occasional elliptical (Ellip) session.  Notice a Core workout follows these so as to give your legs a rest.

LSD:

All long runs on Saturday and Sunday are “LSDs” or Long Slow Distance runs.  These should be done at a slow pace under the pace you plan for a marathon.  The purpose of an LSD is NOT speed, but rather just going the prescribed distance.

Tempo:

A tempo run is paced fast enough to where you can maintain the pace for the desired distance, but cannot carry on a long conversation without taking breaks for breathing. Short bursts of conversation would be the most you could do if your pace is fast enough, but you should be able to do this for the entire distance. Most 5Ks at tempo pace can be described as a “Fast 5K” or a PR effort 5K.

Interval Workouts:

Interval #1 (4.25 mile)
Warm-up half mile (800m)
4x400m (400m R.I.)
2x800m (400m R.I.)
Cool-down half mile (800m)
Interval #2 (5.5 mile)
Warm-up half mile (800m)
1600m (400m R.I.)
3 x 800m (400m R.I.)
1600m (400m R.I.)
Cool-down half mile (800m)
R.I. = Rest Interval.  You may slow your run pace significantly or even walk if you need to recover more.

Lifting Workouts:

Weights/Exercise Reps Sets
Lift #1 = Legs & Back
Lift #2 = Legs & Chest/Shoulders
Legs
Walking Lunges 10/leg 3
Leg Curl (lying preferred) 10 3
Calf Raise 10 3
Abduction Machine 10 3
Adduction Machine 10 3
Back
Assisted Pull-up Machine/Lat pull down 10 3
Seated Row Machine 10 3
Pull Over Machine 10 3
Chest/Shoulders
Chest Press Machine/bench 10 3
Shoulder Press Machine 10 3
Chest Fly Machine 10 3
Use a weight that you can comfortably lift for 10 reps.  Rep number 9 and 10 should be the most challenging.
Core
Standard Plank 60 sec 3
Low Plank with one leg off the ground: both legs 60sec 3/leg
High Plank position. Knee to elbow. Both legs 15/leg 3/side
Crunch 30 3

Rest, Skipping Workouts, and Fatigue

As I always say, if at ANY time you feel you need to rest more then REST MORE!  Taking an extra rest day in the form of an easier run, slightly shorter run during the week, or skipping an “easy 5K day” in lieu of more sleep is okay if you need more rest and recovery.  Try not to skip too many long runs (or any at all) as these will ensure you can cover the distance required on Saturday and Sunday of marathon weekend. Realize that you will start to feel the fatigue of marathon weekend about half way through the half marathon on Saturday. Keep to your fueling/nutrition plan and stay the course! You will do great!

Happy Training!

Brian

Dopey Challenge, Dopey Training, Goofy Training, Half Marathon Training, Marathon Training, runDisney, Ultra Marathon Training

The Dopey Challenge

4 Comments
Are you Dopey enough? Of course you are!
Are you Dopey enough? Of course you are!

It’s already started. People are asking that very important question.

How do I train for the Dopey Challenge?

For many, the Dopey Challenge may be the closest they ever get to running an ultra marathon…it seems I may have said something similar to this about a piddly little race called the Goofy Challenge a couple years ago…I’m joking obviously as both are very much a challenge! However, now we can officially be Dopey!

An ultra marathon is defined as any distance beyond the 26.2 mile marathon distance in a single day, BUT most ultra marathoners will tell you that the respect of ultra runners start at the 50 mile marker and not a step before. Anything less is just a “marathon plus”.  The Dopey Challenge will cover 48.6 miles across four days while the shortest official ultra will cover a minimum of a 50K (31.069 miles) in a single day. However, I digress as this post is about the Dopey Challenge.

I’ve decided to post “unofficial” training plans for the Dopey Challenge for my personal use. I’m basing the plans off my experience from training for relays (64 miles), two Goofy Challenges, multiple marathons, half-marathons and other shorter races. My educational background is in Movement and Sport Science double majoring in Exercise and Fitness.

Disclaimer: You should always consult your doctor before beginning ANY exercise program regardless of previous experience.  If you want to use a plan posted here then it is your choice. It’s freely posted on the web and you use the plan at your own risk.

Here are some general guidelines to get you started before I post my training plans:

  1. Start now or as soon as you consult your physician.
  2. Don’t wait or only wait until after you consult your physician.
  3. Start slow regardless of previous experience
  4. Start slowly building your mileage to 50 miles per week over the next several months. (Dopey = 48.6 miles)
  5. Get yourself used to running back to back to back to back days with increasing distance. Start this process slowly and take a few months to build your base miles and consecutive running days.
  6. Cross train. Bike, lift, spin, row, swim, whatever, but do something more than just run and do it weekly until December.  Preferably cross training should use something else besides your running muscles.

Happy Training!

Brian

Goofy Training, Marathon Training, Recovery, runDisney

Recovery

3 Comments

Recovery is perhaps the most difficult thing for someone after the big event. Whether it’s your first 5K or your second unofficial Goofy Challenge there is a mixed bag of emotions that come with crossing the finish line.  Joy, relief, determination, excitement, the feeling that you WON’T be doing THAT again anytime soon, and the realization 24 hours later that you can’t wait to do it again…and better this time.

Besides recovering emotionally there is of course the physical component. There are some things you can do immediately post race to help your body recover “faster”.  I put the word faster in quotes because time to recovery is relative to the individual and is a complicated equation.

Here are just a few things that effect time to recovery.

  • Age
  • Training Time for the Event (did you train for it or foolishly jump in over your head? …like me)
  • Previous training (high school track doesn’t count unless you never stopped)
  • Nutrition –> A lot goes under this one
  • Rest (immediately after the event AND the weeks following)
  • Rehab
  • Time
Age

We can’t do a lot about this one except keep training as that is the only way to minimize the effects of one more trip around the sun. Anyone who tells you otherwise is probably trying to sell you something. You can’t outrun time.  Just ask Captain Hook.

Training Time for the Event

Did you give yourself enough time to train for the event or did you wait until you had the bare minimum time to start a program? A lot of people will take 16-20 weeks to train for a marathon and 12-16 weeks for a half marathon. When I decided to run my first marathon I gave myself a year to train with a LOT of mile markers along the way.  I ran three 5Ks, one 4.5 mile race and four half marathons on my way to running my first marathon at Disney.  Preparation is key. Make the decision and go for it.  When you are well trained recovery takes less time.  Now days, I only need a day after a half marathon and I’m back full force 2-3 days after a full marathon.

Previous Training

Is this your first rodeo or is this your 6th or 60th marathon?  If you continue to train (with periods of rest and cross training) then recovery will be easier and faster. Only training for eight weeks a year for your annual event will be a trip to eventual injury.  Believe me, it’s harder to start over than it is to slow down a bit, but still keep going.

Nutrition

There is so much under this one that I could right about.  Here are some general recovery tips concerning nutrition.

  1. Hydrate
  2. Fuel before, during, and after a race.
  3. Hydrate
  4. Take in some protein within 30 minutes of ending the event.  Add some carbs to make it even better. I use EAS shakes.
  5. Hydrate
  6. Don’t forget some electrolytes
  7. Don’t over hydrate
Rest

This should be an obvious one, but there are times when after a race that you don’t want to go rest…ahemDisneyRacesahem.  Still, try to get as much rest as possible as soon as possible. After my first Disney marathon I went and took a three hour nap before hitting the parks. Taking it easy is good. Sitting and being off your feet is better.  Sleep is best.

Rehabilitation (Rehab – They tried to make me go…)

This refers to those other things you can do such as:

  1. Ice bath or ice pack
  2. Compression gear
  3. Elevation of the legs
  4. Stretch
  5. Foam Roller
  6. Massage
  7. The Stick
  8. Chiropractor

Many of these can and will speed recovery if used properly. I’ve used ALL of these.

Time

You can’t help but give yourself time to recover. It takes, well, time. After my first Goofy Challenge I was surprised that it took me a month before I felt 100% again and started running again and was able to actually train. I’ve made it a habit to give myself time off after a race and really rest.  I still am active, but in other things besides running.  After my impromptu Goofy Challenge a few weeks ago I focused on weight lifting, short runs of 1-3 miles, and a lot of biking and elliptical.  I just took the time to enjoy working out and not run allowing time for those running muscle to recover.

Happy Recovery!

Brian

You can also follow me on Twitter  @TheRunningMan23

Goofy Training, Recap, runDisney

Goofy Challenge Recap – Part II

8 Comments

“Divide the marathon into thirds. Run the first part with your head, the middle part with your personality, and the last part with your heart.” -Mike Fanelli

Whenever I run a marathon I begin to think of all the motivational quotes that have inspired me.

“There will be days you don’t think you can run a marathon. There will be a lifetime of knowing you have.”

Beer Run•ner (noun): 1. Someone equally devoted to fine beer appreciation and an active, healthy lifestyle.

After psyching myself up a bit I’m ready.

I always set up my marathon gear the night before and for Disney races this time is especially important since once you leave your resort the possibility of getting back should you forget something is nearly impossible.

Bib pinned on the night before! Ready to go!
Bib pinned on the night before! Ready to go!

Getting to see and run with friends is one of the best parts of Disney Marathon Weekend.

Me, Lori, and Mitch on Marathon Morning
Me, Lori, and Mitch on Marathon Morning

The marathon was a mental battle. The lessened training due to illness along with the half marathon the day before made this race one of the toughest (read painful) races that I have ever run. In addition to being one of the most painful races I have ever run it was also one of the most fun and exciting races that I have ever run. I pushed myself to the mental edge and persevered. Now, with that being said let me show you how much fun the race really was!

Full start

The best part about the race as you might imagine is running through all of the parks!

Running into The Magic Kingdom
Running into The Magic Kingdom

The only hill besides the on and off ramps is “Contemporary Hill”. Chances are unless you’ve stayed at the Contemporary Resort or ran a Disney World race you don’t know about this “little hill” which brings many runners to a walking pace. The picture may not do it justice but the grade is significant.

Contemporary Hill!
Contemporary Hill!

The next best thing to running through the parks is all of the characters you see along the way!

Captains Jack and Barbosa
Captains Jack and Barbosa

I was surprised at how fact the first 11 miles went by!

Mile 11
Mile 11

The new course for the marathon allowed us to run around the Disney World Motor Speedway. This was the first time I had seen the inside of the track!

WDW Motor Speedway
WDW Motor Speedway

And the Cars characters were out in force!

Mater!
Mater!

Running through Animal Kingdom is always awesome!

Screen shot 2013-01-27 at 8.53.47 PM

Again this year I did NOT have time to ride Everest, BUT this is on my to do list for a future Disney Marathon

Everest!
Everest!

Another change in the marathon course this year was getting to run through the Wide World of Sports including where the Braves conduct spring training!

The stadium was fun to run through and soon enough we had rounded the bases and were off! This whole running the infield made me want a hotdog from Casey’s!

Screen shot 2013-01-27 at 8.55.17 PM

I don’t have any pictures from the Disney Hollywood studios as I was in a lot of pain by this time in the race. The next thing I knew we were entering EPCOT where we had phoned in our order to the Rose & Crown for some adult libations!

Best Aid Station Ever
Best Aid Station Ever

Guinness never tasted so good! Notice all the people behind me who REALLY want my beer! See if you can find all three!

Mmmm, Guinness
Mmmm, Guinness

A short mile later we were approaching the finish line!

The Finish is Near!
The Finish is Near!

Then finally, the 20th anniversary Disney marathon medal was mine!

20th Anniversary Medal
20th Anniversary Medal

Added this to my collection!

Two days and two medals!
Two days and two medals!

Not my fastest time, but great training for my upcoming ultra marathon in June!

11:36:01 on my feet across two days.
11:36:01 on my feet across two days.

Thanks to eBay I did find myself an UNofficial Goofy medal. It’s unofficial because Disney didn’t get their extra registration fee, but I’m sure the running community at large would be okay with it since it’s the 39.3 miles, not the $300+ registration fee that make a runner Goofy. I did the miles (painfully so) so I earned the bling!  All my fellow running friends agree with me!

UNofficial Goofy Medal!
UNofficial Goofy Medal!

I can’t wait until next year!

Happy Training!

Brian

Remember, you can follow me @TheRunningMan23 on Twitter!

Recap, runDisney

2013 Goofy Challenge Recap – Part 1

3 Comments

Wait…what? Yes, you read correctly. I did the Goofy Challenge again…by accident this time. Like, whoops…you tripped and ran a half marathon last weekend too?  Pretty close, it all started Friday night when I met some friends at DHS. I was originally down in Florida to run the full marathon with my friend Lori as I had been coaching her throughout her Goofy training and knew it would be nice to have me along for the moral support for the last 26.2 miles.  I met Lori and a host of others at the 50s Diner as they were finishing dinner. Another friend of mine, Julie, was going to go watch Fantasmic. Her friend, Mitch, was down to run with Lori as well. Mitch’s wife, Mary, wasn’t able to come down but had signed up for the half marathon on Saturday…so, there this extra bib for the half marathon just lying around with no one to give it some love.  In steps Brian and the rest is 13.1 miles ago. On Saturday I was “Mary” for about three hours running along side Mitch and Lori and another friend Matt. Talk about good times! It was a non-stop running laugh fest across 13 miles of Disney property.

Before I recap the two days of running let’s chit chat about the weather.  It was hot. The Orlando area was experiencing temperatures 20 degrees higher than normal and increased humidity.  Saturday wasn’t as bad since we were finished mid-morning before the temperature had risen too high, but Saturday was smokin’!  At one point the temperature was 85 degrees with 80% humidity. The heat and humidity slowed everyone down. And now, back to the recap!

Hot Day

Luckily, I just happen to carry two of everything running related when I go to a race. Two pair of running socks, two pair of running shorts, two running shirts. I didn’t have two pair of shoes, but I was willing to go it on just one pair. If I had planned it I would have brought another pair so I could swap them for the two races.

Friday night I went to bed and then went to the meeting area Saturday morning with a good four hours of sleep! As always, runDisney had rolled out the red carpet for all of the runners.

runDisney always rolls out the red carpet for me!
runDisney always rolls out the red carpet for me!

Before long we were headed to the start line corrals. I was a little worried as the longest run I had completed was 15 miles.  I had become sick with the flu the week I was supposed to do my 20-miler for Disney and missed it plus I hadn’t done any back to back long runs since last summer.  I knew I could do 26.2, but adding another 13.1 was, well…Goofy. One thing I did learn on the way to the start corrals is that porta-potties are not in the most opportune places!

Tinkle Bell...when you gotta go!
Tinkle Bell…when you gotta go!

The next thing I knew we were ready to go for the first third of the journey!

And we're off!
And we’re off!

The 1st mile flew by even though we were taking it easy as a part of the strategy. We still had 38.3 miles to go.

1 down...38.3 to go!
1 down…38.3 to go!

For the most part the half marathon was as I mentioned before a 13 mile laugh fest across Disney property. Four of us were running and keeping each other entertained as we went. We sang Disney songs, quoted movies, did impressions and even stopped and did push-ups for Sarge from Toy Story.

Mitch, Lori and I hamming it up at the castle
Mitch, Lori and I hamming it up at the castle

Before long the last mile was whizzing by and we only had another 26.2 to go!

A welcome sign on the half marathon day.
A welcome sign on the half marathon day.

After crossing the finish line I collected my (or Mary’s rather) half marathon medal!

2013 Donald Duck Half Marathon Medal
2013 Donald Duck Half Marathon Medal

After snagging our medals we went over to get a picture taken.

Half Marathon Finish Photo
Half Marathon Finish Photo

The sun was out and shining bright by the time we finished. It was time to head to EPCOT for dinner and some well earned libations before retiring for a little sleep and doing all again on Sunday.  As my usual custom I did an ice bath before heading to EPCOT.

As an update I just received my (Mary’s) certificate recently! That’s Mary on the right…in the blue. She’s cute!

Hi my name is Bri...er I mean, Mary!
Hi my name is Bri…er I mean, Mary!

Stay tuned for Part II of the Goofy Challenge Recap!

Happy Training!

Brian

Marathon Training, runDisney

My rhino virus turned into the plague…

Leave a comment

As you know I got a cold the weekend of my last long run. The long run didn’t happen. Instead, I did an hour walk and a 30 minute bike ride, but wasn’t able to go a full 20. My cold turned into “the plague” on Tuesday and continued into Wednesday with a fever. So tapering has been a lot of forced rest so far! Some would want to get a long run in the weekend before, but I’m just going to do an easy 5-6 miler on Sunday with a few other 3 mile-ish runs thru Thursday before I fly down to Disney on Friday.

I’m not worried. I had enough long runs to where I know I am prepared to do a full marathon. It’s my 6th marathon in three years and my 3rd Disney marathon on the 20th anniversary of the WDW Marathon AND it’s also the place I ran my 1st marathon so it’ll be fun no matter what!

Screen shot 2013-01-05 at 10.44.54 AM

The real training for 2013 starts after marathon recovery!

Happy Training!

Brian

You can also follow me on Twitter @TheRunningMan23

Marathon Training, runDisney

Taper Time for Disney!

Leave a comment

A Final Long Run

I have one more long run tomorrow and it will be time to taper for the Walt Disney World Marathon! Tomorrow is my 20 miler. I’ve done 15, 17, and 18 mile runs over the last few weeks building up to this final run for my usual “cross the finish line” training plan. I plan for it to take a full 4 hours. Unfortunately I caught a rhino virus over Christmas that decided to finally show up last night so Sunday’s 20 mile run should be interesting. As usual my long run will be slow or what runners call an LSD, a long slow distance run. If it were anything but the common cold I might have to skip the 20 miler and start tapering now, but we’ll see how it goes tomorrow. It may be that I do a 4 hour walk on Sunday which would be closer to a 12-13 miler, but regardless I am in it for a 4-hour time period.

I want to make sure that I am ready to stay on my feet and in motion for Sunday January 13th. I’ll be running the Disney Marathon with a friend who is going for her first Goofy challenge. It will also be her first marathon so having a couple people along for moral support will be a big help! You may even know her from the blog she writes! My friend is the force behind the We Wants the Redhead blog! Check it out!

We both run on the WDW Radio Running Team to raise money for the Make-a-Wish Foundation through the Dream Team Project. We run to grant a child’s wish to go to Walt Disney World, a worthy cause if ever there was one! If you have an extra $5 dollars I would greatly appreciate the donation. I will be happy to dedicate a mile or two to you!

The Taper

Tapering is always interesting as you reduce your level of training significantly to allow your body rest, recovery, and repair for the big day. Next week assuming my cold is gone I will still do a tempo run and a day of interval training, but I won’t go for the top end speed as I usually would for those types of training. I’ll also decrease the amount of strength training I do to just one or two days as that kind of training can make you a bit tight and tapering is also about getting loose for the big day.

Two things I will increase are my time on the elliptical and sleep!  I’ll do the elliptical to maintain my calorie burn for the week. The holidays have not been kind to the number on my scale so over the next two weeks I am focused on a structured nutrition program and getting a good calorie burn each day.

The week leading up to the marathon will be light and primarily just easy sessions on the elliptical along with a couple short runs of less than 5-miles at an effortless pace and no weight lifting. Rest rest rest is on the training agenda!

I’m really looking forward to running my 3rd Disney Marathon. This will be my 6th full marathon overall and my 8th runDisney race! I hope to see some of you at Walt Disney World in a couple weeks!

Happy Training!

Brian

You can also follow me on Twitter @TheRunningMan23

Recap, runDisney

I runDisney Coast-2-Coast

10 Comments

In January I ran the Goofy Challenge to become eligible for the runDisney Coast-2-Coast medal should I decide to venture out to Disneyland for a half marathon in the same year.  Over Labor Day weekend I took the pilgrimage to Walt’s original playground to bring home double bling.

Kate and I arrived on Saturday, grabbed a rental car at LAX and drove straight to Disneyland for the Expo and to get my bib. The Disneyland Half Marathon being a smaller race than its East coast big brother has the bib numbers spread across the available corrals A – G with seeded runners in each corral.

Disneyland, CA Half Marathon – The Expo

Before the race I met up with some of my fellow WDW Radio Running Team members! I’m in the back with the blue headband.

A few of the WDW Radio Running Team members at the Disneyland half marathon

I started in corral A and since I hadn’t done any speed work for a couple weeks decided to hang with the 1:40 pacer until I got to the first photo opp.  Know that I am not that speedy so it was an intense first couple miles!

Over the next 13.1 miles I took a lot of pictures, chatted with other runners and even ran a few miles with Jeff Galloway and his wife Barbara who were just coming off a race out in Alaska so they were taking it easy.

Time to go!

Now most people know to not go out too fast for a race…..but since I really just wanted to run 13.1 miles, take a bunch of pictures, have a lot of fun, and grab double bling…and not take TOO long to start my vacation…I took off like Scrooge McDuck chasing a penny rolling down the street!  After all, the ESPN zone awaited with beer and food.

So after a 2+ mile sprint I started taking my time to meet some of the Disneyland ladies! Don’t worry, my wife doesn’t mind as long as I get good pictures!

First I met Ariel and we had a blast! I didn’t check for flippers.

Ariel

Next I met this chic. She had to lean on me a bit since she only had one shoe!

Cinderella!

Not too far down the road was this lovely lady. She kept talking about her seven roommates…weird.

Snow White

Then I ran into this beauty, but she kept falling asleep on me!  My fellow runners will tell you that I’m not THAT boring so I assume mild narcolepsy. I think the camera guy even nodded off hence the fuzzy pic.

Sleeping Beauty

Finally I found these two hanging around outside the Acorn Club.

Daisy & Clarice

Past the pleasant company of royalty and club dancers I ran into some rough looking characters. I was afraid they’d send me to Detention Block AA-23 so I moved along quickly.

Once outside the Disneyland parks I was left to my own thoughts for several miles as I ran through Anaheim making my way to Angels stadium. Before I reached the stadium I ran into Jeff Galloway and his wife Barbara.

Jeff & Barbara

The team was not at home so we were able to run on clay dirt around the edge of the field. It was a great experience to be in the major league stadium. The seats were filled with screaming fans which made it all the more memorable!

After Angel’s stadium (I have a great video on my timeline if we are Facebook friends!) I was in the home stretch and ready for some treats at the ESPN Zone in Downtown Disney!

Only a 5K to go!

Before I knew it I was thinking of the Finish Line and my double bling!

Soon I would cross the finish line and claim my double bling!

And then it was all over and I was headed to find my wife! But before I found my Kate I had a couple things to pick up.

Bling #1 – The Big D never looked so good!

Then a short walk to the right and I could see what I’d been hoping to earn for months, The Coast-to-Coast Challenge Medal!!

Bling #2!

Next I met a few WDW Radio Running Team members at the ESPN Zone in Downtown Disney, had lunch and started having fun in DCA shortly after!  That night we had another meet-up at the Wine and Country Trattoria with special seating to see the World of Color show that night!  Overall, this was a fantastic experience!

The World of Color show is a Must See!!

My next challenge is November 3rd when I’ll be running my first 50 mile ultra marathon! Wish me luck!

Happy Training!

Brian

Goofy Training, Marathon Training, runDisney, Trail Running, Training in the Heat, Ultra Marathon Training, Weight Loss

Mugged at Dew Point

Leave a comment

If you’ve continued your usual run schedule the past couple weeks then you know that the heat and humidity have been brutal just about everywhere in the the good ol’ US of A. To try and beat the heat I’ve woken at 3:20am the past three weeks for all of my mid-week runs to try and get my miles at the coolest time of day. Still, at 4am when I start my run the heat and humidity has been just slightly better and it seems that all I’m doing is removing the sun from the equation. While this is a huge help my experience this morning was that of 84 degrees and 85% humidity which is brutal and performance stopping to say the least.

To battle the heat, hydration and recovery are key points to remember. Perhaps a good place to start is to figure out your sweat rate and to figure out how much water you should drink per day so you know the numbers. I am big on knowing your numbers and as I’ve said before, numbers don’t lie. The numbers cut through the emotion, the mental, the physical and the crap! Being armed with your numbers is a great first step toward maximizing your potential.

First up is you daily water intake. Check out the Human Water Requirement Calculator to see how much H2O you should take in per day. My number surprised me. Just be honest with yourself when using the calculator so you’re as accurate as possible. Also, I don’t count sugary drinks or even diet soda toward my intake number. That’s a personal choice and a good way to make myself decide/opt for water instead of a soda or juice. Knowing how much you should drink daily will ensure that you are hydrated throughout the day and ready for your next training session!

Next up is your sweat rate. This will tell you how much you should drink during exercise to stay hydrated. According to Active.com, “An average person sweats between 0.8 to 1.4 liters (roughly 27.4 to 47.3 oz.) per hour during exercise.” The best way to calculate your sweat rate is to weigh yourself sans clothing right before you workout then go workout for an hour without taking in any fluids and ideally without using the restroom during this time. After an hour of exercise weigh yourself again without clothes. The change in weight is the amount of fluids you lost due to exercise. If you are down two pounds then you lost 32oz

Be specific for the type of exercise you do when calculating sweat rate. If you a want a sweat rate for running then you should run for an hour. You SHOULD NOT lift weights for an hour and then expect that sweat rate to be the same for when you go for a run. You’ll sweat more on a run than you will lifting weights in the air conditioned gym.

Speaking of AC, please pay attention to your environment when calculating sweat rate! If you decide to calculate your sweat rate on the treadmill in your air conditioned gym with the two TM fans blowing on you then know that you will sweat more outside on a hot day. Basically, just pay attention to the temperature, humidity and dew point in relationship to human comfort.

Finally, if you are becoming more active and losing weight like me then be sure to recalculate your sweat rate on a regular basis as your body will become more efficient at regulating heat and your performance will increase too so you’ll want to make sure you are drinking enough, but also not over-hydrating…not a big issue in the recent 100+ temps, but still something to consider so you aren’t trying to run with a lot of extra fluid sloshing around in your stomach. Stay hydrated and stay safe on those hot runs!

Happy Training!

Brian

Inspiration, runDisney

New Disney Marathon Course for 2013!

1 Comment

Ok, so there I was sitting at my desk and an email hits my inbox from a friend of mine who is a fellow “runner of the world”.  The subject line of the email…”new wdw marathon course!”  Really?  I mean REALLY?!?!!? First, it’s the 20th anniversary of the Disney marathon and now runDisney tempts us with a new course as well???  Oh, come on!

Sorry….my fit is over now.

See the video of the new course!

And here’s the 2013 map!

A couple of cool additions to the marathon course AND a 20th anniversary medal!

Happy Training!

Brian